Training Log Archive: AnvilIn the 28 days ending Feb 28, 2017:
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Tuesday Feb 28, 2017 #
10 AM
CF 40:00 [3]
built up to 3 heavy cleans @ 205
EMOM deadth by HSPU: 30 DU then 5 HSPU, going up by 1 every minute. Got to 10
3x3min AMRAP: 10 hang snatch @ 75, 10 wall balls, 1 ring MU
6 rounds
EMOM deadth by HSPU: 30 DU then 5 HSPU, going up by 1 every minute. Got to 10
3x3min AMRAP: 10 hang snatch @ 75, 10 wall balls, 1 ring MU
6 rounds
Monday Feb 27, 2017 #
10 AM
CF 30:00 [3]
10 cal row, 5 C2BPU going up by 1 every round. Got to 9
Attempted 1-10-1 hang squat clean, squat jump but back was still blown up from Saturday
Attempted 1-10-1 hang squat clean, squat jump but back was still blown up from Saturday
Sunday Feb 26, 2017 #
10 AM
Orienteering 50:00 [3]
Fun O-Cup at Starkey Hills. Never been there before, lots of fun.
Back was killing after yesterday, didn't feel fast at all and thought I was well off the pace. Exited the box just behind the American and the Romanian, then the Dane passed by soon after.
Trundled round the final section thinking I was back of the pack - it seemed like there was a heap of foot prints in the snow, but I actually ended up 6th or 7th. ¯\_(ツ)_/¯
Back was killing after yesterday, didn't feel fast at all and thought I was well off the pace. Exited the box just behind the American and the Romanian, then the Dane passed by soon after.
Trundled round the final section thinking I was back of the pack - it seemed like there was a heap of foot prints in the snow, but I actually ended up 6th or 7th. ¯\_(ツ)_/¯
Saturday Feb 25, 2017 #
1 PM
CF 30:00 [5]
Open season is back. I'm trying to push it this year, with the new 35+ age class. 17.1 is a spicy combo of dumbbell snatches and burpee box jumps.
Paced it well, went deep in the pain cave and picked up a decent time. Currently sitting in 11th in Ontario, which is pretty sweet. Can only drop from here...
Paced it well, went deep in the pain cave and picked up a decent time. Currently sitting in 11th in Ontario, which is pretty sweet. Can only drop from here...
Friday Feb 24, 2017 #
10 AM
CF 20:00 [3]
Test rounds of 17.1
Thursday Feb 23, 2017 #
10 AM
CF 40:00 [3]
Wednesday Feb 22, 2017 #
10 AM
CF 40:00 [3]
Tuesday Feb 21, 2017 #
10 AM
CF 35:00 [3]
Squat snatch work @ 135 & muscle up work
EAsy one.
EAsy one.
Monday Feb 20, 2017 #
10 AM
CF 50:00 [3]
A nightmare of front squats @185 and double unders/burpees that lasted about 15 mins
70 OH squats with 5 C2B pull ups every minute. Took 15 mins
4-3-2-1 rope climbs with 200m row after each set.
Big day.
70 OH squats with 5 C2B pull ups every minute. Took 15 mins
4-3-2-1 rope climbs with 200m row after each set.
Big day.
Saturday Feb 18, 2017 #
12 PM
CF 1:00:00 [3]
2 front squat, push press, 2 FD, split jerk @ 185
5 rounds 10 C2B unbroken, 15 cal row with 15 min cap
100 double unders then 5x10 thrusters @ 115, 15 burpees, then 100 more double unders
Brutal
5 rounds 10 C2B unbroken, 15 cal row with 15 min cap
100 double unders then 5x10 thrusters @ 115, 15 burpees, then 100 more double unders
Brutal
Friday Feb 17, 2017 #
9 AM
CF 40:00 [3]
Built up to heavy squat clean - 225lb PR then 3x2 @ 190
60 cal row, 50 T2B, 40 wall balls, 30 cleans @ 135, 20 bar muscle ups
14 min cap, got through 5 BMU
60 cal row, 50 T2B, 40 wall balls, 30 cleans @ 135, 20 bar muscle ups
14 min cap, got through 5 BMU
2 PM
Orienteering 1:00:00 [3]
Flagging sites @ Rocky Ridge for the Eliminator
Tough out there in soft snow. Had to move a number of sites as it seemed every area I picked was junky and gross. Your welcome everyone.
Count 50%
Tough out there in soft snow. Had to move a number of sites as it seemed every area I picked was junky and gross. Your welcome everyone.
Count 50%
Thursday Feb 16, 2017 #
6 PM
Orienteering 35:00 [4] 5.0 km (7:00 / km)
Late for X-League due to the a crash on the 403, but atropos graciously let me start late. Probably shouldn't have jumped straight out of the car and started running as tactics were important.
After it took 5 minutes to complete the first green dogbone, I decided to cut my losses, do all the blacks and collect what I could at the end to finish off. Pretty fun out there, I like running on Tyandanga
After it took 5 minutes to complete the first green dogbone, I decided to cut my losses, do all the blacks and collect what I could at the end to finish off. Pretty fun out there, I like running on Tyandanga
Wednesday Feb 15, 2017 #
10 AM
CF 45:00 [3]
Build up to heavy snatch - 160lb PR, then 3x2@135lbs
10min EMOM of odd: 2 clean, 3 front squat, 1 jerk @ 155, even: 12 burpees.
After 10mins, added 1 squat per round/2 burpees. Got up to 18 burpees.
5 round: 10 box step overs w 50lb dumbbells, 10 HSPU in 8 mins
10min EMOM of odd: 2 clean, 3 front squat, 1 jerk @ 155, even: 12 burpees.
After 10mins, added 1 squat per round/2 burpees. Got up to 18 burpees.
5 round: 10 box step overs w 50lb dumbbells, 10 HSPU in 8 mins
Tuesday Feb 14, 2017 #
6 PM
CF 40:00 [3]
10RM push press @ 145lbs
10min EMOM, 15 T2B, 15 cal bike
10 min AMRAP, 150m row, 15 burpee box jumpovers 5+150+8
10min EMOM, 15 T2B, 15 cal bike
10 min AMRAP, 150m row, 15 burpee box jumpovers 5+150+8
Monday Feb 13, 2017 #
6 PM
CF 45:00 [3]
bear complex 10 min EMOM. Built up to 180lbs
10 min EMOM: 4 burpee box step overs w 50 lbs dumbbells, 5 thrusters
E4MOM: 25 T2B, 50 DU, 15 squat cleans @ 135
10 min EMOM: 4 burpee box step overs w 50 lbs dumbbells, 5 thrusters
E4MOM: 25 T2B, 50 DU, 15 squat cleans @ 135
Thursday Feb 9, 2017 #
CF 35:00 [3]
OH squat 1RM: 175lbs
Muscle up practice
Muscle up practice
6 PM
Running - Street warm up/down 15:00 [2] 1.7 km (8:49 / km)
Orienteering 25:00 [4] 4.5 km (5:33 / km)
Fun, wintery sprint training at Mac. For the first time in a while I felt some semblance of flow and skill, maybe running with a map more than once every 3 months is a good idea.
Didn't go 100% on all the route choice problems, but got most of them. Successfully looked ahead and dodged all the barriers.
Didn't go 100% on all the route choice problems, but got most of them. Successfully looked ahead and dodged all the barriers.
Wednesday Feb 8, 2017 #
10 AM
CF 45:00 [3]
Power clean, squat hang clean, jerk building up to 185
12 min EMOM: odd 10 HSPU, even 30 DUs
Open 16.5: 13:35, down from 15:10 last year
12 min EMOM: odd 10 HSPU, even 30 DUs
Open 16.5: 13:35, down from 15:10 last year
Tuesday Feb 7, 2017 #
10 AM
CF 45:00 [3]
10 min EMOM, 5 squat snatches @ 95
10 min EMOM, 5 DB thrusters odd, max Chest 2 Bar pull ups even
5 rounds: 15 burpees, 10 hang cleans @ 95, 5 OH lunges/leg @ 95 in around 12
Feeling more human, almost there.
10 min EMOM, 5 DB thrusters odd, max Chest 2 Bar pull ups even
5 rounds: 15 burpees, 10 hang cleans @ 95, 5 OH lunges/leg @ 95 in around 12
Feeling more human, almost there.
Monday Feb 6, 2017 #
10 AM
CF 45:00 [3]
3xmax unbroken squat cleans @ 155 - 8,9,8
Ring Muscle Up technique. Haven't done them in a while after hurting my chest doing ring dips. Took a while, but strung 2 together. Gonna work on them every other day.
6 rounds of 1min each: max row, max burpees, max double unders then 1 min rest.
Managed around 100 reps per round.
Still feeling pretty flat, but better than last week.
Ring Muscle Up technique. Haven't done them in a while after hurting my chest doing ring dips. Took a while, but strung 2 together. Gonna work on them every other day.
6 rounds of 1min each: max row, max burpees, max double unders then 1 min rest.
Managed around 100 reps per round.
Still feeling pretty flat, but better than last week.
Saturday Feb 4, 2017 #
12 PM
CF 40:00 [3]
Mary - 9+29, almost 2 round PR
Wall balls, burpees & double unders in 9 minutes. Fell apart in this. Rest day very necessary.
Wall balls, burpees & double unders in 9 minutes. Fell apart in this. Rest day very necessary.
Friday Feb 3, 2017 #
10 AM
CF 40:00 [3]
20 back squats @ 230lbs
15.1/1a redo. 3 rounds+8 & 200 C&J
Possibly overdoing it after being sick. Felt pretty tired today.
15.1/1a redo. 3 rounds+8 & 200 C&J
Possibly overdoing it after being sick. Felt pretty tired today.
Thursday Feb 2, 2017 #
10 AM
CF 35:00 [3]
Played around with some clean positions and hook grip.
Redid 16.3: 7 min AMRAP of 10 snatches@75 and 3 bar muscle ups.
5+4 rounds, up from 2+10 last year. Noice.
Redid 16.3: 7 min AMRAP of 10 snatches@75 and 3 bar muscle ups.
5+4 rounds, up from 2+10 last year. Noice.
6 PM
Street Orienteering 32:09 6.59 km (4:53 / km) +53m 4:41 / km
ahr:156 max:171
X-League at Bayfront.
Purposely took a sub par route early cause I wanted to run the edge of the harbour where I hadn't been before, but clean after that.
Didn't feel particularly fast, but the pace looks passable. Good sinus clearout.
Purposely took a sub par route early cause I wanted to run the edge of the harbour where I hadn't been before, but clean after that.
Didn't feel particularly fast, but the pace looks passable. Good sinus clearout.
Wednesday Feb 1, 2017 #
10 AM
CF 45:00 [3]
20 back squats @ 225
12 min EMOM: odd 5x165 power cleans, 10 T2B; even 25' handstand walk
20 pistols, 30 DB snatch, 40 box jumps, 30 wall balls, 20 pistols in 10:30
Sore throat unhappy, but sick of being at home for so long.
12 min EMOM: odd 5x165 power cleans, 10 T2B; even 25' handstand walk
20 pistols, 30 DB snatch, 40 box jumps, 30 wall balls, 20 pistols in 10:30
Sore throat unhappy, but sick of being at home for so long.