Friday July 20th, 2012

After a few hellish days of business travel and over 20 hours spent in airports, I was really looking forward to getting some training in. Unfortunately, the wear and tear on my back and the fact that I was coming off 4 hours sleep the prior night took its toll!

This was one of those "high gravity days" where the weight feels 25# heavier and you ask yourself "WTF happened to me??"

A. Jerk Cluster @ 90%, 1.1 x 5 sets, rest 3 minutes. Off Boxes.

     - All reps @ 225#. Started off by missing my very first rep!! Maybe should have done one more warm-up set at a medium weight. Whatever. That was the only rep I missed and I did OK with this weight but a couple reps were less than perfect and I had to press out.

B1.  Front Squat @ 30x1, 6-8 reps x 5 sets, rest 3 minutes.

     - This is where I really felt the physical and mental fatigue of the last few days. My technique was poor, my focus was poor and my mental fortitude was just lacking.

     - First set @ 185# = 8 reps, 2nd set @ 195# = 6 reps, 3rd set @ 200#= 3 reps, then finished this set with 5 reps @ 195#, 4th set @ 195= 6 reps, 5th set @ 185# = 8 reps

B2.  Muscle ups x 4-6 reps x 5 sets, rest 3 minutes.

     - This is the one part of today's training where I feel like I did OK. Got 6 reps each set and I felt like I could have done these all day. Reps felt smooth and effortless for the most part. Muscle-Ups are one of a handful of things that I always hope come up in competitions.

C1.  Standing Db Press @ 30x0, 8-10 reps x 4 sets, rest 20 seconds.

     - Did strict military presses with 20kg KB's. Good weight because I had to fight for the last 2 reps on each set. Again, I just did not feel real strong today.

C2.  Row @ 40 seconds/ best 500 m pace x 4 sets, rest 4 minutes and 40 seconds.

     - Another area where I just did not have it in me today. First round = 1:24 pace. (not terrible but I'm capable of better). 2nd round = 1:30 (pretty terrible); 3rd round = 1:25 (again, not terrible); 4th round = 1:30 ( subconsciously I think I just wanted the workout to end at this point!)

"Today" is now yesterday and it's time to put this behind me, take what lessons from it that I can and try to look forward!!