Sunday 12 Feb 12

CFDC

Box squats 2 RM (245#)

Then, 3 x 3 @ 185#

Metcon: 2 minutes at each station with 30 second transition:

Dumbbell power cleans (35#)
Ab-mat sit-ups
Side-to-sides over the box
Dumbbell push press (40#)
Row

32 + 58 + 118 + 35 + 529 meters

Threshold training: Maintain sub-1.45 pace on rowing machine for as long as possible. As soon as you fall off the pace, get off the rower and immediately begin performing 4 burpees every 15 seconds. As soon as you fall of the pace, begin performing 10 jump squats every 20 seconds until failure.

Notes: Solid finish to a great week of training. Really struggled to generate power from the bottom of the box squat. I've been doing so many front squats and so much Olympic weightlifting lately and haven't done much direct posterior chain work. Consequently, my glutes/hamstrings aren't used to firing to generate speed/power. Instead, I rose slowly off the box and, once my quads kicked in, generated some explosiveness at the top. After a successful set at 245#, I decided to perform a few back-off sets at 185# to practice exploding out of the hole. I was pretty happy with the metcon. I knew that we had "threshold" training afterward, so I just focused on continuous movement. I went unbroken on the side-to-sides over the box and felt particularly strong on the dumbbell push press.

The threshold training was awesome, but I feel as though I continue to fall just short of reaching my threshold. Tom took my 500 meter personal record on rowing machine (1.37) and added a few seconds to it. He then told me to maintain 1.45 pace for as long as possible. If you fell off the pace, quickly try to get back on it. If you fell off it again, then you were done. We then hopped off the rowing machine and immediately began performing burpees. I made it through quite a few cycles, but eventually fell of the pace and performed a few cycles of jump squats. I know deep-down that I had a pull more pulls left in me on the rowing machine and at least one more cycle of burpees in me. Despite that, it was a great workout and I feel as though I'm learning how to push harder. I feel as though I'm in a great place heading into the Open. This was my sixth straight day of training. I'm looking forward to rest day on Monday.