Training Log Archive: Stryder

Event: OCIN / TROL Miami Whitewater
 

HRV - 62, Pretty bad stomach today all day, laid down a few times, and could never get comfortable. Planned originally to go orienteering, but Morgan had science fair, and I had a class in Cincinnati that went long, and I felt sick traveling home, so it just wasn't meant to be...also tweaked my lower back sometime yesterday. I didn't realize it until the morning

Warmup: 20 pushups; one goblet squat with stretching 30#; 2 min. jump rope; 5 over squats w/PVC

Power cleans, 3 across:
65#, 70, 75, 80, 85, 90, 95#

Deadlift:
5 x 115#
5 x 145#
3 x 175#
5 x 190#
5 x 220#
6 x 245# (est. 1RM @ 295#; I had a few more reps in me but I was tearing a callous which distracted me with the movement of my wedding ring

Front squats, (5 sets of 10 across):
45#, 50, 55, 60, 65#

Wanted to finish with 200-300m farmer walk, but the driveway was too icy and that seemed like a foolish idea. Oh well, with the minimal rest I take between lifts and the hard work, this is definitely metabolic conditioning and preparedness (as least as defined by the Crossfit and strength folks).

HRV - 60. Was up some with stomach pain, probably why my HR was up this morning.

Warm up 2 x 5 overhead squat with PVC; one goblet squat for stretching
Bench press:

5 x 85#
--5 pullups
5 x 105#
--5 pullups
3 x 125#
--4 pullups
3 x 155#
--3 pullups
3 x 175#
--3 pullups
6 x 195# (est. 1 RM@233#)
--3 pullups

Assistance work:

3 x 10 body weight dips
--pushups in between sets (3/2/1)
3 x 10 single arm inclined press each arm

Warm up: putting everything together (3 min.)

3 x Prowler sprints 90# @ 50m, 50m walk to recover
1 x 400m run (2:05) (rough icy grass)
2 x Prowler sprints 90# @ 50m, walk back for recovery
1 x 400m run (2:15)

Cool down: walk 300m, put everything away

HRV - 62; Warmed up with 5 quick PVC overhead squats; 5 goblet squats w/ stretching (30#)

Snatch:
3 x 45# (hang snatches until I got to 65# w/ 10# bumper plates)
3 x 50#
3 x 55#
3 x 60#
3 x 65# (full floor pull)
3 x 70#
3 x 75#

Squats: (3 x clean rack for flexibility; each set up to 225#)
5 x 105#
5 x 135#
5 x 155#
5 x 195#
3 x 225#
3 x 255# (est. 1 RM @ 280#)
1 x 265# (Training max.)

Assistance work:
High bar squats; 10 x 135# (3 sets)
Leg extensions; 10 x 30# (3 sets)
Twisting curls on physio ball
Bird dog with PVC on spine for stability work

Finishing work:

10 x 50m sprints with 50m walk for recovery

HRV 63. Lower back and quads sore from skiing. Easy day for the overhead press:

One goblet squat for stretching. Cleaned each set.
5 x 65# (4 sets)
5 x 75#
5 x 85#

10 pullups

Went to the doctor to get a plan for my stomach (likely gastritis from back meds). We will keep trying to find a proper mix of solutions as my gut heals.