October 23rd, Tuesday Training

Back to training. I woke up this morning super early. 4:20am. But I felt fantastic. Maybe had something to do with me getting almost 9 hours of sleep. I fell asleep around 7pm last night while watching the Giants crush the Cardinals. It was such a blowout that I lose interest and fell asleep. Speeking of sleep. I need more of it starting in October. It is official. In the summer months I can honestly function very well on a little less sleep. If I keep getting that amount during the fall and winter my life seems to derail. So today marks the commitment to better sleep hygiene. Last night just felt too good.

My HRV score upon waking was 91 which is up for me and alerted that my training readiness was medium today. But I was feeling great today physically and the added sleep really help start my day the best it could.

Training Part 1 – 8:15am

30min Airdyne Z1 – Continuous
234 Watts
504 Cals
141 bpm 

Training Part 2 – Noon

A1. Power snatch from low blocks; 1, 1, 1, 1, 1, 1; rest 2 min
185, 195, 205, 210, 215, 220
A2. Split jerk 1, 1, 1, 1, 1, 1; rest 2 min
275, 285, 295, 305, 315, 325 (miss)

B. 10 sets of 10 unbroken CTB chin ups for time
4:20 (approx give or take a few seconds)

*No video today. Training today was at our Corte Madera gym and I forgot to bring the camera with me. Weights were going up today and I felt good through most of the training sessions. On my last jerk I missed behind me and got over extended. I felt the slightest tweak in my low back. I’m hoping it is just a minor thing but with my history of back problems it has me just a little concerned. It hasn’t bothered me too much all day but I can still feel it here and there. I’ll see how it feels tomorrow and hopefully give it just a few days of babying it and see what happens.

Training Part 3 – 3:30pm

60min Flow Z1 Sessions

A. 10min Z1 Airdyne
B. 100 Turkish Get Ups slow and steady 35# KB
C1. Single arm Front rack Walking lunges x 20 (3 sets)
C2 Single arm KB Press x 8 (3 sets)
C3. Reverse Hyper x 20 (180#)
D1. CGBP x 10 reps fast; 135# (2 sets)
D2. Handstand Hold; 30-60sec (2 sets)
D3. Pistols x 6 alternating slow and pausing at bottom
E. 10mins Stretching+mobility

Training Part 4 – 8pm

Change one tire on Megan’s car.
Time 1hr and change. Why so long you might ask? Well because I’m not the smartest automobile expert around. Car got up on the jack, but then the lug wrench wouldn’t fit on the lug nuts. Strange. My car has a wheel lock to prevent theft but these lug nuts didn’t look like they had locks on them. I must have the wrong size wrench. Couldn’t ask Megan as she was seeing clients. So I did what any normal person would do. Call AAA. When the guy arrived he said, “you have wheel locks, you need a key.” Where am I going to find that? “Check you glove box.” What do you know. Right in the glove box there it was. Roland you are a genius. Thanks dude.

Nutrition
5am – Coffee Heavy Cream
6:30am – Apple + 30g Whey Shake
8:45am – Post Airdyne, 4 eggs with Ketchup
1:30pm – PWO greens first + 60g Carb + 30g Whey
2:00pm – Chicken Salad + Sweet Potatoes
4:30pm – PWO chicken and potatoes from farmers market
7pm – Snack of 1/2 apple and 1 sausage