8/27/13

Day one of after testing

So between, meetings, class, construction work and training, this was a helluva full day.

AM (really early PM)

Airdyne 

30sec@85%

30sec@50%

x30 - 483Cal/9.5miles

I tried to stay between 1500/1600 cal/hr on my 85% and around 500cal/hr on my 50% the 85% moved up to about 1600-1700 at the end but the 50% dipped down so not sure if that's a good, bad, or indifferent sign. Big props to my awesome wife for doing this with me and Big Matt for doing half of it on the rower next to us.

PM (about an hour after first session)

A1 3 Weighted pullups @80lb. rest 10 sec x5 (7,8,9,8,9)

A2 10 CTB pullups rest 30sec x5 (34,33,34,34,37)

A3 6 Muscleups rest 4:30 (1:35,1:56,1:50,2:17,2:33)

I did each round on a running clock so these times were all compounding, meaning the CTB pull-ups started 10seconds after the weighted pull-ups and the MU's started 30sec after the CTB were done. (I.E. My CTB pullups in the first round actually only took me 17secs because I didn't start them until 17 seconds in.) 

Everything was consistent except for the muscleups. They were crazy hard after all that pulling right before. I went unbroken on everything else but those. They went rd1 5/1, rd2 3/2/1(with a miss that almost killed me) rd3 3/1/1/1, the all others were just singles, including one miss in the last round.

Then:

With a 3min countdown run 400m @85% then HSPU AMRAP in remaining time.

rest 3 min

x3

Rd.1 1:37/28

Rd.2 1:45/23

Rd.3 1:39/21

I think the last round was a bit more than 85% but class was going on and didn't want to interrupt. I kipped every rep. I started out thinking I would begin with strict but my arms were still smoked from the pullups/muscleups. I stayed upside down the entire first round then had to split up the other two. 

Pain report

My low back got pretty tight on the run for some reason but only on my left side. This is odd because it was my Right that was rough a couple weeks ago. I feel ok now, just kinda sore in general but that's mainly the manuel labor I did afterwards. I peeled up all the tile in the back bathroom with a flattened hoe. Silly, but that wrecked me more than the training.

I am looking forward to this section of training. It's going to not only be a change of pace from the testing but also quite different from what I'm used to. Today, mentally I'm an 8.5.