Tuesday: 8/22, Foundation, Circuit (Focus)

Location: Gym
Emphasis: Circuit (Focus)
Time: 60 min
Weight: 198#

Warm up:
Brief ROM drills
then:
Work up to 1 rm Deadlift
(397.5#, PR)
then:Jones Crawl (Compare to July 3rd, 2012)
3 rounds:
10 x Deadlift @ 115% bw (225#)
25 x box jump (20-24 inch box)
(4:33)
then:
1 x 500 m row all out effort
(1:32 PR)
then: cool down
Foam roll/ AIS stretch

Notes:
New PR on the deadlift. Hit 395# then realized I was 1lb away from a 2 x my body weight so I added a 2.5lb plate and hit 397.5#, grip was the limiting factor. I wore a belt. Jones Crawl time was 1 minute faster than before. I believe a lot of this was because I used touch and go deadlifts this time. I made sure to fully extend at the top of each box jump and stepped down after each attempt. Ate like complete crap today so punished myself with an all out 500 m row. Dinner almost came up but I still got a PR. Nutrition has to improve.

Tuesday: Strength

Objective: Strength

Warm Up:
1000 m row
Barbell complex
Goblet squats @ 55#
Swings @ 55#

Training:
Back squat:
3 x 3 x 245#

Deadlift:
3 x 2 x 315#

Breathing ladders:
Power clean @ 135#
1-5 then 5-1

Swing @ 55#
1-15 (ran out of time)

Row:
2 x 500 m row at 90% effort
(1:50, 1:51)

Durability:
1000 m row @ easy pace

Report:
Body: good, no soreness.
Nutrition: very solid today
Hydration: improving. Not quite there yet.
Sleep: 7.5 hours
Weight: 196#
Notes: Deadlifts were light and fast. Squats were more supposed to be for speed but ended up. Wing more of a grind than anticipated. Power clean breathing ladder was a bit to heavy as I reached my panic breathing at rep 4 on the way up. Finished the whole thing but it was difficult. Next time I'll lower the weight a bit. Swings are a good weight for a 30+ min ladder.

Daily Reading: Isaiah 16-20

Friday: Smolov Day 11

Training:
WOD 1: 5:00am
Warm Up:
Barbell movements (squats, goodmornings)
DB Swings
Goblet Squats

 Strength:
Back Squat: (Smolov, D11)
7 x 5 x 235#

Pullups (nuetral grip, deadhang)
6 x 10

Bench Press: (5-3-1, W2, C2)
5 x 140#
5 x 170#
9 x 190#
3 x 135#

Durability:
3 rounds:
500 m row AFAP (fastest was 1:53)
1 min rest

Foam roll/Stretch

Daily Report:
Notes: Not a very inspired session. Had a really bad headache this morning most likely due to cutting back on my caffeine intake. Going from near a pot of coffee a day to 1-2 cups in the morning is a big change.
Body: Good
Body Weight: 190#
Sleep: 6.5 hours
Reading: Isaiah 18-22

Thursday: Smolov Day 7

Training:
WOD 1: 5:00 am
Warm Up:
1000 m row

Baseline:
5 rounds fast:
5 x pullups (deadhang)
10 x pushups
15 x squats

Strength:
Press (5-3-1, W1, C2)
5 x 105#
5 x 125#
4 x 135#
5 x 135#

Back Squat: (Smolov, D7)
7 x 5 x 225#

Work Capacity:
5 rounds AFAP:
10 x Press (65#)
8 x Goblet squat (55# db)
12 x Swing (55# db)

Durability:
Row:
2 x 500m row (1:47, 1:50)
1 x 1000 m row
Stretch

Daily Report:
Notes: Squats went up fast and easy. Yesterdays light day really payed off. Rowing intervals were pretty tough. Spent a long time warming up for the squats including my baseline as well as light goblet squats.
Body: Hamstrings and hip flexors are a bit sore.
Body Weight: 190#
Nutrition: Clean
Sleep: 5.5 hours
Reading: Job 5-6 (Poetry)