Tuesday 10 Jan 12

Morning: Track

Run 6 x 400 meters (rest 90 seconds between intervals)

1. 1.09 (1.09)
2. 1.12 (1.17)
3. 1.15 (1.20)
4. 1.18 (1.24)
5. 1.14 (1.23)
6. 1.19 (1.23)

Notes: Huge improvement in a week-and-a-half! I wasn't able to meet my ultimate goal of completing all intervals under 70 seconds, but I shaved 29 seconds of my total time! As can be seen from the records, I was able to maintain a steadier pace deeper into the workout. My usual game plan on intervals is to empty the tank on the second to last interval, and then just hold on for dear life on the final interval. I did that, here, and it worked out pretty well. That explains my 1.14 time on the fifth interval. I'm happy with how my running has progressed. Plan is to run 8 x 200 meters on Saturday. I'd also like to run a longer distance on for my last running workout before Charlottesville, but I need to see how my body feels.

Evening: CFDC

Pendlay rows 5 x 5

135, 140, 140, 140, 140

Floor press 5 x 5

155, 155, 155, 155, 160

Dips: 40 in as few sets as possible

Strict pull-ups: 20 minute ladder working up to as many reps as possible; start back at 1 once you reach failure

Metcon: 5 rounds of 30 seconds on/30 seconds off of:

Box jumps (24 inch)
10 meter lateral shuffles
Medicine ball-throw sit-ups (12#)

Notes: This was a ton of volume for me. I handled it okay, but I really had to grind through the metcon. I kept the weight at 140# for the Pendlay rows because, if I move up in weight, I begin to "buck" with my hips, which defeats the purpose. The explosiveness is supposed to come from the back. Felt pretty strong on floor press. Really focused on engaging the lats and keeping the elbows in tight by "bending the bar." I was able to get 39 dips in three sets (16/13/10). I tried to squeeze out the 40th rep, but couldn't lock it out. My triceps were fried from the floor press. Ended up doing a ton of pull-ups throughout the 20 minutes, but never got higher than 6 on the ladder. I just kept resetting at 1 and moving up as high as possible. My point of emphasis on the metcon was box jumps since it was really the only tangible movement. The lateral shuffles were just pure conditioning and the sit-ups were working explosiveness. I was able to go unbroken on the last three rounds of box jumps, hitting about 21-22 per 30 second segment. I was very happy with this performance as it validates the hard work I've put in working on this skill. Chris says we're going heavy on Thursday, so I plan to scale things back tomorrow. I'm thinking about a 2K row followed by a tabata row. We'll see . . .