7/1/2012 Training

part 1
Airdyne
5min warmup  77 cals
+
10 sets
15s 90%
45s 50%
180 cals, 91-95 avg RPM for 90% 58-62 avg RPM for 50%
+
5min cooldown  79 cals


part 2
For time:
50 pushups
10 rope climbs 15'
50 pushups
5:33
http://www.youtube.com/watch?v=LpR_vQti_eo&feature=youtu.be

6/30/2012 Training

3 rounds
5 Power Cleans TNG (all with good high catch on clavicles)
5 burpees
100m sprint (Did 50m out then 50m back)
3min rest b/w rounds
235, 46 seconds
245, 48 seconds
255, 51 seconds


+ Rest 10 Minutes

4 rounds
5 Deadlift TnG
15s airdyne 100%
4min rest b/w rounds
375, 117 RPM Peak
385, 116 RPM Peak
395, 114 RPM Peak
400, 111 RPM Peak

+ Rest 10 Minutes

5 rounds
7 Jerk BW (185lbs) From Floor
21 Russian KBS 2pd
10 pullups
5min rest b/w rounds
1:39 ub, ub, 6/4
1:36 ub, ub, 7/3
1:32 ub, ub, 7/3
1:31 ub, ub, 7/3
1:27 ub, ub, 6/3/1

Notes:  Hardest training day in a while, hot and HUMID in the gym with no AC and my small 1000 Sq ft spot.  Was really hard to catch my breath after every interval, almost felt like training at a higher altitude...was strange.  The humidity made grip a pain in the ass, hands are very blistered from everything.  In Part A had all good high catches on cleans, even on 255.  Might have been able to go higher but even with my newly found hook grip the grip was close on the last rep everytime.  Had to modify the last 5 sets from the origianl plan...I hate doing that but I was so incredibly close to quitting after the last DL set that I had to.  Glad I just modified and went on with it instead of quitting.  Things started to feel better as sets went on and I was able to catch my breath more.  No belt on anything except last set of DL (400).  Great hard day of training!

6/29/2012 Training

20 Minute Recovery Swim  600 meters

+

Mobility  10 min z1 airdyne + 20 min stretching

6/28/2012 Training

part 1
A- Complex- Front squat x 3, Push Press/Jerk, OHS x3; 3 sets Rest 3 Minutes 185, 205, 225
B- Deadlift- 3, 3, 3 Rest 3 Minutes 365 x 3
C- RDL- @ 51x1- 4-6 reps x3 sets Rest 3 Minutes 225, 245, 265 all 6 reps


part 2
For time
20 GHD SU
50 BJ 24" with step down
1000m row
50 BJ 24" with step down
20 GHD SU
11:02
 http://youtu.be/vKLSg8Gr8U0

Part 1 Notes:  Last OHS at 225 was very shaky, but got it.  Lower back is still super sore from sunday (to be expected after all those deadlifts) so I took it wasy on part B.  Honestly probably couldn't have went up if I wanted to, I put 415 on the bar for my first set and 1 rep was tough so lowered it down to 365 and stayed there even though that felt ok (about 75% 1rm).  RDL felt better than normal DL which was interesting.  My left elbow has been bothering me since the snatch ladder at regionals (tendonitis?) but today my bicep/elbow especially hurt.  Gonna ice it and see how it feels on the row later.  Overall, super sore. 

Part 2 Notes:  Everything was Unbroken, row was in 3:44.  Everything felt good until the 30th box jump, back started to tighten up.  Made the other 70 box jumps and the row hell at the end.  Surprisingly went UB on last set of 20 GHD even though back was on fire.  Good metcon but wanted sub 11.

6/27/2012 Training

part 1
A- Bear Complex- build to heaviest load for one round of the complex 235lbs
B- For time- 10rounds of Bear Complex with 75% of A @ 175lbs in 2:41 
C- DB/KB single arm press- 5x5 Rest 2 Minutes 55, 55, 70, 70, 70
D- Barbell behind neck press, seated- 8/ 6/ 6/ 4 Rest 2 Minutes  105, 115, 125, 135


part 2
10min
30s ring pushups 24, 22, 17, 15, 15, 15, 15, 12, 12 ,12
30s situps 22, 22, 22, 22, 22, 22, 22, 23, 23, 24


part 3
For times
800m run  2:58.7
10min rest
600m run  2:13.97
10min rest
400m run  1:14.82

Part 1 Notes:  Behind the neck push press was limiter for part A.  Only had KB's for part C, might have been able to do slightly more weight but 5th rep of last set was tough on both arms.  First time ever doing behind the neck press seated so wasn't sure where to start.  Got all reps each time, last one at 135 was tough so think the weights were right where they should have been.

Part 2 Notes:  Felt good, chest started getting really tight on minute 6.

Part 3 Notes: Breathing was fine and quads were fine....but hips and lower back were screaming throughout the runs.  Focused on technique and was hitting on the ball/mid foot every time but lower back and hips made it tough to keep the paces I wanted to keep.  Slightly disappointed with 800 and 600 but happy with the 400.

6/26/2012 Training

A- low hang squat clean- 3, 3, 2, 2, 1, 1; 90s rest 235, 245, 255, 265, 275, 285F
B- clean grip deadlift- x3 55% EMOM x12 Complete @ 255
C- Squat- 225lbs 20/ 10/ 10, 60s rest b/w sets Complete
+
5 rounds
2 strict muscle ups
3 parallette HSPU
4 KB snatch 2pd (ea arm)
9:26 everything UB but mups, 5 failed mups
http://youtu.be/AlsTaOKici8

Notes:  Low back is still intensely sore from all the deadlifts on Sunday.  Yesterday it was very sore too but today I believe it is even worse.  Wasn't sure I'd be able to squat clean but warmed up and pushed through it.  Squat Cleans were tough with only 90 seconds of rest.  275 felt pretty easy but missed 285 in the catch...definitely could have had it if I had focused but went up on my toes during the deadlift and didn't get set in the catch.  Lifetime PR for a normal squat clean is 290 so happy with this.  CGDL was tough just because of intense low back soreness from sunday.  Squats were not as bad as expected, lots of breathing on first set but not terrible at all.  Metcon was going good till round 3, started failing ALOT on strict MUPS.  This was my 2nd time ever doing strict MUPS so I suppose it's to be expected but still semi-frustrating.  Video to come tonight/tomorrow :).

6/24/2012 Training

part 1
A1- weighted ring dip- @31x1- 3-5reps, 5 sets, 20s 53, 70, 80, 85, 95(4)
A2- reverse grip barbell curl @ 41x1- 4-6reps, 5 sets, Rest 3min 65, 75, 85, 90, 100(4)
B- strict t2b @ 80x1- AMRAP x3 sets Rest 2 Min  4 each set
C- parallette HSPU EROM AMRAP x 5 sets, Rest 2 min 4 each set


part 2
A-deadlift- 5,5,5, + Rest 4 minutes (last set use 80% 1RM for AMRAP) 380, 405, 415(PR), 420(3), 380x7
B- tabata deadlift 315 4, 4, 3, 3, 3, 3, 3, 2


part 3
for time:
5K row
19:17.1

Part 1 Notes:  All sets at 5 reps for dips and 6 for curls except the last ones, both 4.  Strict T2B lost tempo on the way down after 4th rep.  Did HSPU EROM on 2x53lb KB's.  This simulated parallettes since I used the handles and gave me about 10.5" of EROM since I went head to floor still.

Part 2 Notes: Hands were all kind of chewed up after the set of 415 which was a PR.  Had no grip left for the AMRAP or tabata...hands had already ripped a bunch last week and didn't want to tear them more so just did what I could.

Part 3 Notes:  I was SMASHED after those deadlifts.  Rested for about 2-3 hours then forced myself to go to the gym for this one...was definitely not my best but glad to just get through it.

6/23/2012 Training

part 1
5 x 200m sprint (on a track)
Rest 3 Minutes between sprints
28, 30, 31, 31, 30 seconds

part 2
for time:
250m row
25 KBS 2pd
250m row
25 pullups
250m row
25 burpees
250m row
7:01.4 with 26 pull ups (DOH)
http://www.youtube.com/watch?v=4HJxbtqhSFY&feature=youtu.be

Notes:  Runs felt good, last 30ish meters always hurt.  Metcon felt awesome.  Breathing was under control and might have been able to go unbroken on pull ups but bar was super slippery, had to chalk up.  After that decided to go for a quick 15/10 forgetting I had already done 1, so I did 26.  Recovered fast.

6/21/2012 Training

A- squat- 55% 1RM x3 EMOM x12  215, easy
B- Box Jumps- build to a max height from standing position. 47.5" PR
C- Kneeling box jumps 5x5 Rest 2 Minutes 2", 3", 5", 6.5", 6.5"
+
Airdyne:
5 min for Cals  126 cals
+
3 rounds, ea for time:
10 185lb HPC
20 KBS 2pd
30 24" BJ Games Standard
Rest 2 Minutes
2:20 ub, ub, ub
2:53 ub, 12/8, broken
3:38 ub, 8/7/5, broken

Notes:  Legs are sore to the touch...took a long warm up to get moving.  Definitely gonna ice bath and mobilize tomorrow.

6/19/2012 Training

A- Jerk- 3, 3, 2, 2 Rest 3 Minutes  255, 265, 275, 285(1)
B- push press- 5 x5, 60s rest; 80% 185, easy.
C- CGBP- 8, 6, 6, 4 @ 31x1; 3min rest 165, 195, 215, 215
+
10min muscle up transition work on rings
-hold chest to rings, then pull yourself just into the bottom of the dip position… once there, slowly lower yourself to the chest to rings position… repeat as many times as possible…
-perform 3-5 sets, or a total of 30, whichever comes first as well as depending on how you feel.
30 Strict transitions from hang to deep dip in 15:00.  Did a couple sets of 2 as rx'd towards the end but 90% from hang instead of from chest.
+
5 rounds
10 KB snatch 2pd (ea)
5 Muscle ups
14:55

Notes:  Legs super sore, hard to get out of bed this A.M.  Still weighing in around 184.0lbs, so pretty happy with strength #'s.  295 is lifetime PR on jerk and almost had 2 at 285 today.  First time EVER doing a strict mup today.  Finally got the hang of the transition without a kip.  KB snatches felt much better than last time, did the first set UB in each arm (which I think is a PR) and MUPs unbroken in 2:00 but after that I had to start breaking everything up.  Was hoping for a 12ish minute time here but took too long of breaks between KBS and MUP.

6/19/2012 Training

A- high hang snatch- 2, 2, 2, 2, 1, 1, 1; 90s rest 165, 175, 185, 188, 193, 193, 203F
B- high hang clean- 2, 2, 2, 2, 1, 1, 1; 90s rest  203, 225, 235, 250, 260, 265, 270
C- HBBS- 9, 7, 7, 5, 5 rest 3 minutes 275, 300, 305, 310, 315(F)
+
3 RFT
30 wall balls
20 t2b
5:39


Notes:  Weighed in at 184.0 after a big breakfast today.  94 Degrees in the gym today, made grip a son of a gun.  Failed 203 on part A cause even with hook grip and chalk the bar slipped on the pull.  Last set of C I just had 0 gas left, picked it up did 1 and put it back.  The other sets on C really weren't that bad but the heat + short rests got to me.  Taking a break before hitting the metcon.  Overall happy with weights today, believe everything was a PR at current bodyweight minus squats where my 5RM is 320 at this weight.  Ripped hand on last set of T2B which made me break up the last set much more than I would have liked.  Went UB first round then WB ub and T2B 12/8 then WB 22/8 and T2B 7/6/4/3.

6/17/2012 Training

part 1
A- Bench Press- 12, 12, 10, 8, 3 min rest  185, 200, 210, 205
B1- GHD raises- @ 2020 x10-15reps, 45s rest; 3 sets 10 each set (Lost tempo on last 3 reps)
B2- Single Leg Deadlift w/55lb DB's- 5 reps, 45s rest, 3 sets Complete
C- Ring Flys- @ 31x1, AMRAP -1, 5 sets; 2min rest 4, 5, 5, 4, 5

Rest 4 Hours

part 2
7min amrap
5 burpees
20 DU
Rest 3 Minutes
12 Rounds + 5 Burpees 7 DU = 312 Reps
+
7min
20s airdyne 90%
40s airdyne 50%
Rest 3 Minutes
120 calories total, avg RPMs for 90%: 88, 85, 85, 88, 87, 88, 89, Always 58 RPM for 50%
+
7min amrap
5 WB
5 ball slams
5 pullups
10 Rounds + 5 WB 5 Ball Slams = 160 Reps

6/16/2012 Training

part 1
7 rounds
5 TNG heavy cleans
15s airdyne 100% for peak RPM
6min rest
235, 108
240, 107
240, 107
245, 111
245, 110
250(4), 112
250, 112

Rest 90 Minutes

part 2
for time:
25 Airdyne Cals
25 2pd KBS
25 185lb squat
25 2pd KBS
25 Airdyne Cals
6:37

Notes:  On set 6 of part 1 thumbs came unlocked from hook grip so missed 5th rep...just starting to do hook grip and my thumbs are super beat up after those sets.  Last set at 250 felt easy on the weight, still had a strong pull goin for rep 5 but thumbs were killing me so stayed at 250.  Didn't have alot of time today (wedding this afternoon) but rested close to 90 minutes...about 80ish.  Part 2 was tougher than expected. First 25 cals in 55 seconds and finished KBS unbroken at the 2:05 mark but squats were tough after that, broke into 11/7/7 and finished a little over 4 minutes.  2nd KBS broke into 12/7/6 and then all out on airdyne which took about 55ish seconds again.

6/14/2012 Training

for time at 80%- record times as well as HR before and after each part...
1 mile run 106, 154 For HR and 7:04 time
2min rest

3 rounds
5 SCT 135
15 ring dips 134, 182 for HR and 4:43 time
2min rest

3 rounds
10 clapping pushups
20 jump switch lunges 132, 140 for HR 2:42 time
2min rest

5min AMRAP 30 UB DU  136, 136 for HR 11 sets (335 DU) all UB but 1 set broke at 15
2min rest

1 mile run  128, 148 for HR 7:36 time

Notes:  Runs on a trail by the gym, maybe 20-30m short but almost exactly 1 mile.  Very happy with mile times, runs felt good and the first one was close to the last time i ran it at 100%.  The only thing that bothers me when I run is my lower back, but I make sure I don't heel strike, almsot on the balls of my feet so not sure what I'm doing wrong.  Was purposefully slow on the 3rft, especially the first one so it's a little strange that my HR was so high right after.  Other then that efforts right at 80% and felt good, recovered fast.

6/13/2012 Training

A- Press- 8, 6, 5, 5, 5 155, 165, 165, 170(4), 175 (3)
B1- Scapular retraction Pullups- AMRAP -2, 5 sets 20s  12, 10, 10, 8, 9
B2- Ring pushups @ 31x1 [supinate/externally rotate at top], AMRAP -2, 5 sets; 3min 9, 10, 10, 9, 9

+ 
For time:
30 DB manmakers at Half Bodyweight in combined DB's (45's) 7:04

Notes:  Happy with press #'s for still being down in weight, barely got 6 at 165 so stayed there for first set of 5...should have stayed there for the others too.  Scap pull ups and externally rotated ring pu at tempo were much harder than expected.  For man makers I went to a globo and used 45's since I weigh 182.  They were the octagonal DBs which made balancing for the rows kinda interesting.  Did the first 12 Unbroken in about 2:30 then fell off a bit there.  Forgot how long each rep takes, been a while since i've done mm...tough!

6/12/2012 Trainin

A- Squat- x3, 10sets, 80% RPE, 60s rest… bar speed!  265 for all sets
B- RDL- @5111- x4-6 reps, 4 sets; 3min rest  135, 185, 235, 255 all for 5 reps
C- 50 situps @ 2020 Unbroken in 2:58 which means I was 22 seconds off of tempo :/
+
DB Bear-
EMOM x20, using DBs equating to 50% bw total
5 DL
5 Hang power clean
5 thrusters
First 5 sets @ 55lb dbs last 15 sets @ 35lb dbs.  Weight 182lbs but only had 35 and 55lb dbs in gym.

Notes:  Left erector was super tight today.  Had to foamroll between squat sets to loosen it up even after warming up.  The complex was incredibly tough, wanted to use 55's but after 5 sets I wasn't sure I'd make it through the 6th...still brutal even using the 35lb dbs, the 5th thruster was always tough.

6/10/2012 Training

part 1
for time
500m row
50 wall balls
500m row
50 burpees
500m row
10:34


2hr rest
part 2
5 RFT
20 T2B
20 KBS 2pd
11:55 (1st round done UB in 1:05)

2hr rest

part 3
100 2pd KB Snatch for time [50ea arm]
10:09

Goal: Sub 10 on each part

Part 1 Notes:  As stated in goals was realllllly shooting for sub 10.  Was on pace till the burpees...I hate burpees lol.  1:47 row, Wallballs Unbroken, 2nd row in 1:55...got off the rower at about 5:57 to start burpees and did 40/10 in about 2:38.  Got on the rower for my last 500, at around 9:34 and rowed close to a 1:51 for the final 500m.  It was close, legs just got lactic during the burpees and couldn't push the pace.  Hamstrings/lower back were really sore/tight from yesterday...took a long warm up to get them moving.

Part 2 Notes: Lost count (Either did 5 rounds or 6) but I'm 95% positive this was the time for 5 rounds.  I did the first round in a little over 1 minute but dropped off from there.  2nd round was done at 3:34 and 3rd round was done at 6:00 on the dot.  Hand started to rip on 4th round which really slowed me down.  Overall it was just grip, breathing and HR were fine whole way through but Couldn't do T2B or KBS for big sets.

Part 3 Notes:  Hands were killing me the whole time through this.  Tried to do 10 reps a minute and was on pace almost the whole way through till the last couple sets.  Tried to speed it up at the end to make the cut off but had 2 reps left on the left arm when it hit 10 minutes.  Close...if I were to do it again I think I could be in the 9:45 range.  When I first picked it up for the first few snatches it felt super heavy...honestly wasn't sure if i'd make it through.  Good mental test.

6/9/2012 Training

part 1
3 rounds, 2min rest
5 heavy DL
10 burpees
200m sprint
370, 60 seconds
380, 65 seconds
390, 69 seconds all sets TNG
+
3 rounds, 2min
5 heavy HPC
5 burpee box jumps 24"
15s airdyne sprint
225 for 2 sets, 230 for 1.  All sets around 60 seconds.  9 cals on airdyne each set.
+
3 rounds, 2min
5 SDLHP heavy
10 squat jumps
150m row
145, 55 seconds
165, 56 seconds
175, 60 seconds

Rest 4 Hours

part 2
400m run, 3min rest x5
start 75% and get faster each run
75%: 1:32.8
83%: 1:30.4
90%: 1:21.4
90%: 1:21.4
95%: 1:19.6


Part 1 Notes:  Intervals were insanely hard with only 2 minute rest.  Definitely under-estimated them.  Had nothing left on the airdyne for those 15 second sprints, HPC and burpee box jumps cleaned me right out.  Should have probably gone a bit heavier on the SDHP's but was cashed out, like I said 2 min rests is no joke!  Was able to hold a 1:32 first 2 sets on rower, last set was a 1:35-1:37.

Part 2 Notes: First 2 runs felt super easy, was recovered in 60 seconds.  3rd wasn't bad, but 4th got tough.  Didn't have as much gas as I thought I would for the 5th, but first time running in a long time so pretty happy with results.  Believe my PR is around 1:10ish.

6/7/2012 Training

A- 1.25 Front squat- x3, 5 sets rest 2 minutes 225, 235, 245, 235, 235
B- Power snatch- 3, 3, 3, 2, 2, 2, 1, 1, 1, 1 rest 2 minute 145, 155, 165, 175, 185(1), 185, 190f, 190, 195
C- 3 Pullups EMOM x10, w/ 2pd Complete, 3 UB on top of every minute
D- 10 rope climbs for time w/legs, 15' 2:14 big PR here
+
5 rounds, 2min rest
3 MU unbroken All Unbroken and fast
AMRAP HSPU unbroken 14, 9, 7, 6, 7

Notes: Hard to walk when I got up this morning, legs were super, super sore.  Whole body was fatigued so front squats and power snatches were not where I would have liked today.  245 on the 3rd set of F.S. was too heavy, almost failed the 3rd rep so had to go down a big.  Normally can do 175 for 3 easy on P.S. but today had to take that down a notch a little as well.  Rope climbs used to be a big goat but got a big PR there today, I remember 15 rope climbs taking me over 10 minutes 6 months ago.  HSPU were way under, but again it's only been a week since the cleanse ended and I'm still getting back to my normal state.  Overall a super tough 3 day cycle and glad tomorrow is a rest day :).

6/8/2012 Weight: 182.4lbs

6/6/2012 Training

part 1
A1- Power Clean x3, 15s rest; 5 sets 245tng, 255tng, 260tng, 265, 270(2)
A2- 36" BJ x5, 5 sets, 3min rest All unbroken and in 14-15 seconds
B- Clean grip high pulls- 115% 3 x3 305 for all 3
C- DL- 60% 1RM, x3 EMOM x12 Complete at 295
+
5 rounds
20 GHD SU
20 Back extensions
8:44

part 2
5 min airdyne 70%  80 Calories
+
10 rounds:
45s airdyne 80%  90ish cals overall
30s thrusters 95lb 7-8 reps each set
15s DL 185lb 5-6 reps each set
45s row 80% 1769m overall
+
5 min row 70%  1270m

Part 1 Notes:  Was happy to TNG 3 at 260, after that I had to drop and reset.  270 x 3 tng is lifetime PR so happy to come so close while being down in weight and still only 6 days post cleanse.  Box jumps were easy.  Clean pulls felt way heavier than expected but thats ok.  GHD metcon was not as bad as expected, did the first 2 rounds unbroken in 3:00 then fell off a bit but never more than 3 sets for the Sit Ups which I'm happy with.

Part 2 Notes:  Just tried to keep a consistent pace on everything.  Felt like I did a good job, I know that the reps on thrusters/DL are low but it was a running clock and with the transition time there wasn't much left.  Much Harder than initially expected...legs are smashed.  Tomorrows 1.25 Squats will be interesting.

6/5/2012 Training

A. Back Squats @ 32X0 9, 7, 5, 5, 5 Rest 3 Minutes 225, 245, 260, 265, 270(4/1)
B. Barbell Step Ups 24" box 5 each leg x 3 sets Rest 3 Minutes 95, 105, 125
C. Good Mornings 6, 6, 4, 4 Rest 3 Minutes 145, 145, 155, 165
+
3 Rounds for time:
5 Burpees
10 Strict Pull Ups
150m Row
3:59

Notes: On last set of pause sqauts I did 4 then rested 2-3 seconds at top before 5th rep so thats why it says 4/1.  Step ups were brutal after pause squats...on 270 I could barely walk the bar in to set it down my legs were so smashed.  The met-con felt good, everything was fast but strict PU, had to wait on set 3 quite a bit for lats to be ready for another rep.  Barely made it sub 4, rower ticked to 0m as clock ticked over to 3:59.  Held a 1:32 pace for last 150m to beat the 4 min mark.

6/3/2012 Training

Part 1:
A. Max Time Handstand Hold  2:07
B. Run 1 mile for time  6:55 (6:23 is PR)

Part 2:
A. Deadlift 5RM  405 (415x4)
B. AMRAP 2 pood KB Snatch Right arm, without setting down KB then AMRAP left arm  9/7
C. Max Height Box Jump From Standing Position  42.1"

Part 1 Notes:  Body was wrecked when I got up today.  Had a little more in HS hold but mentally weak...same with run.  Paced first 800m and started to pick it up at the end, recovered in about 30 seconds...definitely didn't push like I could have.  After all this time off though I'm starting to get back into it mentally...it's better than the last couple days.

Part 2 Notes:  Back was fried and pulling bad so stopped after 4th rep at 415.  Grip was a big factor in KB snatch, hand was starting to rip..can't seem to find a comfortable grip with those.  Happy with the box jump!  I'm used to taking a step back and getting some momentum so today doing it from a strict standing position was definitely a bit different, but good.

6/2/2012 Training. 3rd day post Neera Cleanse

Part 1:
30 Clean and Jerk @ bodyweight for time  Done @ 185lbs in 6:43

Part 2:
A. Power Snatch - Heavy Single  195 (Failed 205 3x)
B. Push Press 3RM  235
C. 5 Min AMRAP Airdyne for calories  116

Part 3:
A. 1RM Weighed Pull Up  148lbs (13lb PR)
B. 30 Muscle Up For Time  5:49 (55ish seconds off PR)
C. 3 Attempts at a back lever for time 1 second each, first time attempting these and could barely do it.

Weight: 179.8

Part 1 Notes:  Just the 3rd day post neera cleanse.  Strength seems to be right there even though I haven't worked out 2 weeks prior to yesterday and didn't eat 1 week prior.  That is good news.  However, conditioning seems to be way down...but I guess that is to be expected.  Really wanted sub 5 for this but after 5 TNG and doing the first 10 in 60 seconds I knew that wasn't happening.  Pretty beat up at this point, not sure I'll get to part 3 but we will see how the day goes!

Part 2 Notes:  Very close to getting 205 multiple times, PR is 210 so happy with 195 and almost 205.  Push Press just did not feel good today, was expecting closer to 250, again gotta tell myself it's only the 3rd day off the cleanse and I had a week off of training before that.  Airdyne I wussed out, didn't push till the last 50 seconds cause I knew it was almost over.  Overall very fatigued though, Part 3 will be a PITA.

Part 3 Notes:  Weighted pull up much easier/better than expected.  Still had a little in the tank but running out of time and needed to get in the rest.  Thought my MUPS would be around 7 minutes with how the conditioning has been since cleanse but these also not as bad as expected (especially for a 6th wod of the day).  Pr is around 4:53 I believe.  Need to start working Back Levers in for warm ups...never done them before but they are fun!

6/1/2012 Training + Neera Cleanse 5/24 - 5/31

P.M. Weight: 179.8lbs

Training:

Part 1:
500m Row @ 100%  1:29.6
Rest 20 Minutes
500m Row @100% 1:35.2

Rest 4 hrs

Part 2:
A. Tough Power Clean Single  285lbs
B. Back Squat 5RM  320lbs
C. Incline Bench Press 3RM  230lbs
D. Running Clock: 3 Min AMRAP GHD SU  57
                               3 Min AMRAP Strict TTB  30

Part 1 Notes:  Held a 1:23-1:24 Pace until 240m then fell off, last 70m were high 1:30's.  Not bad considering PR is 1:28.8 and I haven't worked out or eaten for 2 weeks.  Happy with this.

Part 2 Notes: Surprised about a few things.  First to see that in 2 days of easting I have only gained back a lb.  Second to see that my power clean was so close to my pr of 295.  Back Squat felt really heavy tonight, but no surprise there.  Incline Bench was right where I thought it would be.  Part D just sucked, hips burned out extremely fast.  Had 25 in the first 60 seconds but hips were burnin too bad to keep that up.  Got a lactic acid headache right after the GHD SU which made the first 45 seconds of TTB almost non existent.  Also took a few reps to get the hang of strict TTB. 

Neera Cleanse Notes:

When I first started the Neera Cleanse they said that 2 Quarts of their mixture was recommended.  I found that to be much too much.  Instead I ended up drinking about 1.5 quarts a day, sometimes closer to 1.  On top of that I drank their laxative tea every night which really helped get a BM going the next day.  The first 2 days I didn't use the tea and only had 1 BM, day 3 I went 9 times in 45 minutes. 

I made the mistake of not weighing in at the beginning but I am usually around 190-193lbs.  I weighed in the last night at 178.8, so roughly a 12lb drop.  Energy was fine the whole way through.  No real hunger pains but just missed the taste of food more than anything...the mixture can get a little old after a while even though it doesn't taste bad.  The only time food cravings got really bad was around food...especially the smell.  Other then that my cravings were under control and the mixture does a good job of making you feel satiated. 

Today is day 2 after the cleanse and I am finally starting to eat normal again.  The first day you take 3 bites of something and you are already full.  Around dinnertime though you start to be able to eat more.  Feel it out, if you're hungry eat..if not then don't.

Overall I think I liked the cleanse.  I'm down in weight but feel just as good when I was 190.  I feel a bit "revived" although it's hard to explain.  They say that it's supposed to move you closer to your "ideal" weight and I'm not sure where that is for me. I'm hoping to stay around 185lbs but we shall see once I up the food to normal intake.  If you have some downtime in your training i'd recommend trying this out.