Oct 2nd

Tuesday 

AM -  Rowing LP2/LEnd

3 sets:

Row 45 sec @ 97% - damper 5

45 sec rest on Rower

Row 45 sec @ 97% - damper 5

8 min rest

226m/1:39.5 ave

220m/1:42.1 ave

+

224m/1:40.3 ave

220m/1:42.3 ave

+

223m/1:41.0 ave

216m/1:44.0 ave

PM - MAP Scenario's (Running 1st each time)

Complete the following, each for time @ 85-90% effort:

Run 2k - sub 9 min

8:57

+

10 min rest

+

For time @ 85-90%:

DU's - 100,100,100

Wall Balls (14# to 9 ft) - 21,15,9

C2B Chin-ups - 9,9,9

7:39

+

10 min rest

+

21,15,9 @ 85-90%:

Power Clean @ 65lb

Bar Facing Burpees

6:06

Sept 4th

AM -  Rowing LP2/LEnd

Row 300m @ 1:39-1:41/500m x 5 sets, rest 6-8 min

59.9/1:38.8 ave

59.7/ 1:39.4 ave

1:00.2/ 1:40.4 ave

59.8/ 1:39.7 ave

1:00.2/ 1:40.4

Took 6 min rest before sets 2 and 3. Took closer to 8 min rest before sets 4 and 5. Overall felt good, this was tough but I didn't feel like I was going to die and the lactate build up wasn't as bad as its been the previous couple weeks, so making progress here.

PM - MAP Scenario's (Running 1st each time)

Complete the following, each for time @ 85-90% effort:

Run 1k (goal is sub 4 min on each run)

3:58

+

5 min rest

+

Run 1k

4:02

+

5 min rest

+

10,9,8,7,6,5,4,3,2,1:

DL @ 135lb

Burpees - no jump @ top

4:42

+

5 min rest

+

For time:

DU's - 100,75,50,25

Chin-ups - 12,9,6,3

OHS @ 65lb - 12,9,6,3

5:15

+

5 min rest

+

For time:

Right Arm KB Snatch @ 16kg - 10,8,6,4,2

Left Arm KB Snatch @ 16kg - 10,8,6,4,2

Box Jumps - 24" - 10,10,10,10,10

5:23, stepped down on all box jumps

Notes: This session was tough, lacking a little energy going into the work out and each work out was tough. Went at 85% to 90%, but still thought I would do better than I did at that effort especially on the runs, but I guess a turn around points and a slight uphill could have some factor. Like the burpees with no jump at the top, those are great. DU's were finally better today, had a few trips the last times I have done them, and liked the last scenario most, enjoyed the movements/rep counts. 

LEndurance Tester & MAP Scenarios

AM - LEnd Tester, PM - MAP Scenarios
AM
Run 800m @ 95-97%
2:53 @ 95% on a track.
Felt great throughout. I had no "push" at the end but felt like I could have maintained that pace for another half lap or so.
PM
5 rounds @ high/consistent aerobic effort:
10 Toes to Bar
Row 250m
7:51 4 rounds of t2b unbroken. Really crumbled on the 5th round, did 5/2/1/1/1 and it seemed to really add some time. 
+
5 min recovery
+
3 rounds @ high/consistent aerobic effort:
100 Double Unders
20 Push-up Burpees
*Goal is same time per round
6:24 first set of DU's unbroken. Burpees stayed consistent but 2nd and 3rd rounds of DU's were in multiple sets so times were not the same, but tried to stay consistent on the burpees and I did but it was really tough.
+
5 min recovery
+
For time @ high aerobic:
Clean and Jerk (65) - 12,10,8,6
Run - 200m,200m,200m,200m
6:32 c&j's unbroken runs were horribly slow, My shoulders were so fatigued I felt like I was hunched over and couldn't get air.
+
5 min recovery
+
3 sets @ high aerobic effort:
1 min KBS - 16kg
1 min Airdyne
Completed KBS rep #s: 30/31/31


This was the toughest training session I have had in a while. I was DEAD after each scenario. I have no idea how I made it through all of these and bounced back during the 5 minute recoveries. I felt like I could have used at least 10 mins b/t each part. I stayed moving during all of them, I am not sure how. Even a few hours later, I am still dead. I should sleep great tonight, I generally sleep a lot, so we're looking at 11 hours for tonight :-)

LEnd Tester & MAP Scenarios

AM
Row 1000m @ 95-97%

3:46. 7 PR @ a 1:53.3 ave
Previous PR was 3:51.3
Felt good throughout, 97-98% effort. Just like last week, I maintained a pace that was tough, but it wasn't until about 15-20 seconds after I completed the row that I had that feeling where my breathing was crazy and legs/forearms began to cramp, good feeling.




PM
As many double unders as possible in 10 minutes @ high aerobic:
*Must perform 2 muscle-ups at the beginning of every minute (20 reps total)
505 double unders & all MU's unbroken. STOKED!
Only had 1 trip on DU's, otherwise they were all unbroken. Ended my sets at about 50-55 sec into the minute to give myself a short transition to the MU's. Really stoked on the DU's as well as the MU's all unbroken :) I think 505 is a PR for the 10 min DU tester, now including 20 MU's is awesome. 
+
10 min recovery
+
For time @ high aerobic:
Chest to Bar Chin-ups - 10,9,8,7,6,5,4,3,2,1
OHS - 65lb - 10,9,8,7,6,5,4,3,2,1
Run - 50m,50m,50m,50m,50m,50m,50m,50m,50m,50m
10:58
Did not feel great during this at all. Breathing seemed a bit out of control and pull ups were broken on sets 9, 8, and 7. I thought I could get all the c2b's unbroken but oh well. This was killer, I could not catch my breath and I felt like I was moving slow and even to maintain that slow pace was killing me. All OHS were unbroken but tougher than I thought they'd be. The runs were sucky too, I did them inside so 10m liner x 5
+
10 min recovery
+
21,18,15,12,9,6,3 rep rds @ high aerobic effort:
KBS - 16kg
Air Squats
4:32
Tough. Never underestimate airsquats.

LEnd Tester & MAP Scenarios

AM
For time:
30 Thrusters - 65lb
30 Push-up Burpees
300m Row
*goal is sub 3:45 min
3:42
Felt better than I usually do during the LEnd Testers. 30 thrusters was the perfect amount, definitely didn't have 35 in me. 30 burpees was the perfect amount, definitely didn't have 35 in me at that pace, and 300m was a good distance, would not have lasted much longer. 10 seconds after I was done I felt horrible, but I was able to finish the work out before that feeling set in which was good. I finally made one of the "goals", I feel like I have fallen short of a lot of these testers/goals lately so this gave me some confidence. All day I was dead after this. I was coughing and just super tired and slow, ended up taking a 2 hour nap before hitting the PM session.
PM
For time @ high aerobic effort:
Chin-ups - 15,12,9,6,3
Double Unders - 50,50,50,50,50
4:46
Notes: pull ups unbroken with ease. First 3 sets of DU's unbroken, 4th set had 1 trip, 5th set was rough, about 4-5 trips.
+
5 min recovery
+
Row 1000m @ 80% effort
4:08.0
+
3 min recovery
+
3 sets @ high aerobic effort:
45 sec Airdyne
45 sec KBS - 16kg
Completed: this was really tough. Airdyne monitor is broken, KBS reps 24/23/24
+
3 min recovery
+
Run 1000m @ 80%
4:29
+
3 min recovery
+
10,9,8,7,6,5,4,3,2,1 rep rds for time @ high aerobic:
DL - 95lb
Box Jumps - 20"
Push-ups
5:23
Notes: 95# felt heavier than I thought it would, box jumps felt better than usual, push ups were the limiting factor

LEnd Tester & Map Scenarios

Open wod 2 was announced today. Looks like a much better one for me than last week. I love snatches and it's one of my better, if not my best lift. I am mentally back in it. I have been pretty bummed out since 12.1 because I wasn't able to prove myself, but I am ready to attack 12.2 with confidence and excitement.
AM
For time:
Power Clean (115lb) - 10,8,6,4,2
Run - 100m,100m,100m,100m,100m
4:05
WOW. This was a lot worse than I thought. I initially thought "I wonder if this will create the lactate endurance feel..." damn, everything burned especially my legs and lungs and grip got fatigued. Unbroken sets of power cleans but that was rough. 


PM
Row 1000m @ 80% effort
4:06.9
+
3 min recovery
+
21,15,9 rep rds for time @ high aerobic effort:
Box Jumps - 20"
KBS - 16kg
2:32
It's been a while since I have done bounding box jumps but I felt springy. Bounding box jumps usually kill me. Legs and breathing were great. 
+
3 min recovery
+
Run 1000m @ 80% effort
4:21
+
3 min recovery
+
10 rounds @ high aerobic effort:
3 Ring Dips
10 Squats
2:24
Felt great. Everything was unbroken. Legs felt great until round 9 and 10 where the burn started to set in, but luckily it was near the end and I pushed through fine
+
3 min recovery
+
Row 1000m @ 80%
4:07.0