Wednesday

AM
15:00 AirDyne @ Z1
+
Crossover Symmetry "activation" circuit
+
15:00 mobility work of choice

PM
A. DB snatch, build to a 10RM/side - controlled touch-and-go
+
For time:
2000m row OR "300FY" - your call...

AM
complete

PM
A. 55

+

8:08.7 (PR by 0:14.1)

LOVE the crossover symmetry - today was my first time using it. Planning on including this in my warm-up most every day, unless there's some reason I shouldn't? 

DB snatch was fine; grip was a little shaky on the last 3 reps on the left arm, but the right was solid. 

Super pleased with the row PR - ended up exactly where I was hoping (sub-8:10). Went out at 2:01-2:02, but couldn't hold that in the middle, and drifted to 2:04-2:07 for a couple hundred meters (like 1000-1500ish). Back under 2:05 by 1500, but didn't really kick it in until 1650-1700. Held 1:55ish for a bit and finally down to 1:49 in the final 50 meters. This was a great effort for me for today, not much else I could have done. Huge improvement since October.  Legs got pretty heavy by the end, but grip was fine and felt really good aerobically. Would eventually love to get under 8:00, but I think the easiest way to do that would be to grow 6". 

testing - Sunday 20 April

A. DB external rotation, 1 x AMRAP/side @ 10% of CGBP max
B. Powell raise, 1 x AMRAP/side @ 10% of CGBP max
C. Trap 3, 1 x AMRAP @ 10% of CGBP max
+
“300FY”, note which bike you use

A. @15, 8R/8L
B. @15, 8R/8L
C. 8 with 15s - but height on the last couple may have been questionable
+
161

Used the good black bike (same as last time).  1 calorie off from December's PR (162).  Watched cal/hr for the first 9 minutes, and switched to total calories at 9:00 (was at 140).  >1200 for the first minute, 1000-1100 minutes 2-3, then mostly between 900-1000 until the 9:00 mark.  Dropped to 777 once when I wasn't paying attention, but got it back to 900 quickly.  Sprinted the last minute but lost it in the last 0:05 - there's my one calorie.  Everything actually felt really good throughout, not sure how much better I could have done...

Thursday 12 December

AM: 45:00 of mobility + z1 AirDyne combo

PM: 300FY
157 (5 less than last week) – wanted to keep 1000cal/hr but had a hard time staying above 900 for several minutes in the middle.

This was so much harder than last week. Mentally, since I went out so hot in the beginning I felt okay relaxing a bit in the middle last week but I didn't have that option today. While this test sucks a lot physically, it's so much worse mentally for me. 

Thursday 5 December

300FY

162 (PR +12)

Went out WAY too hot (1300cal/hr). Tried to back it down a little bit, but figured I would be tired either way so better to maximize calories in the beginning. Still not sure if this was a bad idea. Hung on to 800-1000 cal/hr from 7:30 to 3:00 then back up to 1000-1100cal/hour from 3:00 to 1:00. Switched the monitor to cals with 1 minute left and was only at 141. I panicked and SPRINTED the last minute - Ouch. A little disappointed... Thought I would end up 170+. 

Sunday 8 September

On a running clock:
@ 00:00: 2400m run for time
@ 16:00: 1600m run for time
@ 28:00: 800m run for time

- all-out efforts for all 3 runs, accept the discomfort and accumulating fatigue
- if running is out, the only sub here is AirDyne repeats @ 225/150, 150/100, 75/50 cals on the same clock
Subbed AirDyne because one of my legs has decided not to recover from the last time we went running.  Have been smashing it with a barbell or lacrosse ball multiple times per day, but it doesn't seem to be getting any better :(

150 calories: 10:00 (matching my 300FY exactly) - wish I pushed just a little harder for a freebie PR
100 calories: 6:38
50 calories: 2:52

Paced everything a little too much.  Kept going out hot the first minute (1200-1400 cal/h), then backed down to 800-900 cal/hour for most of each ride.  Occasionally dropped down to 700cal/h; that was uncalled for.  Should have pushed everything harder.

Sunday 25 November

A. Squat snatch, build quickly to a tough single in just a few sets
+
“300FY”

105 (matches PR)
+
139 (11 cals less than last time… booo)

Sunday 9 September

sleep: 1030pm to 7am (plagued by nightmares of the airdyne... no joke)

11am:
300FY
150.

1215pm: eggs scrambled with ground beef, spinach and sweet potato

3pm: wine, pistachios

5pm: cider

8pm: bloody mary; mongolian beef