Hello 2013 – Bringing in the new year

It is 2013 folks. Ever find yourself in January writing down the date and you accidentally put down last year instead of the new year. Well not this guy. I’ve written the date now 3 times in this new year and have not made one mistake on the year. You know what that means? That means I’m embracing the opportunities ahead. My mind is present and excited about the future while grateful for the past year and those lessons I learned. Get with the new year. Take your moments to create your vision of the year. Set intentions for different parts of your life. But then get in the now. Today is spectacular. Below you can find what I did on my last 5 todays. That is 5 todays of hard work, laughter, love, and gratitude.

Monday – Training Part 1 – 9:00am

35 min airdyne easy pace
(last 30 sec of each 5 min piece, work it at 95-97%)
(get off every 10 min for 20 sec to walk around)
577 cals (850+ =95%, recovery pace around 100-120w)
*was able to push for entire 30sec without a drop off on all 7 sets. recovery average dropped down over course of 35mins.

Monday – Training Part 2 – Noon

A. Squat snatch; 2, 2, 2, 2, 2, 2; rest 2 min – 90% effort for doubles
225, 225, 225, 230, 230, 230
B. Snatch pulls from high blocks; 2, 2, 2; rest 2 min – make these all tough efforts
275 all sets
*
Would love some feedback on these. Do they look right?

[youtube=http://www.youtube.com/watch?v=Y7sZD_6ClSk]

Monday – Training Part 3 – 3:30pm

21-15-9
Deadlift 315#
HSPU
– 4:39
*
Not sure how to feel about this. Deadlifts at 315 are just a grind. My HSPU were more or less unbroken. Fell off the wall twice in round of 15 but had the strength to make the whole round. Maybe a better pacing strategy on the DL’s might have helped but I just went for it and listened to my body. About twice as long as my 225# diane time.

[youtube=http://www.youtube.com/watch?v=LvJoIVMRPcs]

Tuesday (Happy New Years Day) – Training Part 1 – 8:00am

Row 30 sec @95%
Row 30 sec @50%
x35
REST 10 min off rower after set 20
(compare to before)
20 – 1:36.2
15 – 1:35.6

Tuesday (Happy New Years Day) – Training Part 2 – Noon

A. Clean and jerk 1, 1, 1, 1, 1, 1; rest 2 min
285, 295, 305 (miss jerk), 305, 315 (miss jerk), 315 (missed clean)
B. Split jerk 3, 2, 1; rest 2 min
275, 300, 325 (missed)
*Oly lifts just didn’t feel that strong today. Maybe 4 nights in a row of eating out caught up to me. Or maybe just an off day. Very close on 325 split jerk and that would be a PR.

[youtube=http://www.youtube.com/watch?v=I8V9Sgf7Qco]
+
3 rounds for time:
10 squat snatch 155#
15 toes to bar
4:17
*
Ass kicker. Grip smoked. By the end wasn’t able to concentrate on anything but just pull hard and moving fast. Worried once or twice I might miss a snatch but didn’t. Toes to bar were unbroken. Missed a rep on the second round. Only did 14. Ooops!

[youtube=http://www.youtube.com/watch?v=5CgFO4l6xg8]

Tuesday (Happy New Years Day) – Training Part 3 – 4:30am

12 min amrap:
36 double unders
24 wall balls
12 knees to elbow
6 Rounds + 46 Reps (all unbroken)
*
Wanted this workout to go unbroken. Knew that the wall balls would be the pace setting movement. Double unders and knees to elbow were fine. Game day might have been able to squeeze out a full 7 rounds but happy with this one.

[youtube=http://www.youtube.com/watch?v=Z5TkNtWPNm4]

Wednesday – Training Part 1 – 7am

Swim 25m on the minute for 40 min @85-90%
*
Fun in the pool. Crowded morning so had to go early on some rest intervals. More and more comfortable in the water each week.

Wednesday – Training Part 2 – 10:30am

Emom for 20 min:
Odd- 5 power snatch 140
Even- 5 EROM hspu (45# plate)
+
Emom for 20 min:
Odd- 8 power clean 135
Even- 10 ring dips
+
Emom for 20 min:
Odd- 12 power snatch 75#
Even- 6 burpee box jumps

*Final bit felt really hard. Heavy breathing, not wanting to do another round. But stuck it out and as always love the EMOM work. Hugely important to my confidence and training.

[youtube=http://www.youtube.com/watch?v=uf-sk61CF4U]

Wednesday – Training Part 3 – 3pm

70 min z1

1min – Row
1min – Airdyne
1min – Skipping
1min – Run
1min – Bear Crawl

Thursday – Training Part 1 – 8am

10K row @ easy pace – like 60-70% effort
41:38
2:04.9

Thursday – Training Part 2 – 1pm

Run 200m @tough effort
Rest 1:3
x12
*Felt good, recovered for all 12 sets in about 90sec. 

Friday – Training Part 1 – 7:30am

Row 30 seconds @95%
Row 30 seconsd @50%
x35
REST 5 min off rower after set 20
20 – 1:36.2
15 – 1:35.2
*felt so much better than Tuesday. I was composed and no sick feeling at all. outer glutes and high hamstring get super tight but never hold me back.

Friday – Training Part 2 – Noon

A. TnG power snatch 3 reps on the min for 10 min @64% 1rm
– 150
B. Squat clean; 3 reps on the minute for 10 min @64% 1rm
– 210
C. Squat snatch; 3 reps on the minute for 10 min @64% 1rm
– 165
*
Solid today on this. Legs felt stronger on squats. 

[youtube=http://www.youtube.com/watch?v=buVYltHFg5o]

Friday – Training Part 3 – 4:15pm

10 rounds for time:
25 meter farmers walk 2 pood
10 hspu
– 11:03
*Not sure what to think about this. The Farmers Walks didn’t seem to be a big factor. By round 6 I could feel my shoulders screaming on the carries. Later rounds I started doing singles on HSPU and should have kept to doubles or triples with a little more rest. 

[youtube=http://www.youtube.com/watch?v=N__7_gNz2A0]