Fosco 2013 Games Training Log

Monday, December 31, 2012

12/31/12

30min Airdyne Z1
175 calories at 10 minutes, 261 at 15 minutes, 521 at finish. HR right after: 150 BPM

+ Rest exactly 5 minutes

10 rounds:

20 pushups

20 situps

13:51 HR right after 160 BPM

Z1 airdyne can seem confusing at times. Breathing was completely fine (was holding conversations with my buddy brandon throughout) but my legs were burning the whole way through. Felt fine when I got off as well.

Friday, December 28, 2012

12/28/12

8 Minute AMRAP @ 80-85%:
10 Calories Airdyne
20 Wallball
30 Double unders
4 + 10 + 6
Rest 3 Minutes
8 Minute AMRAP @ 80-85%:
150m Row
20 Lunges (10/leg)
30 Double Unders
4 + 150m + 17

Feels great to just be moving a little at low intensities. Going to take things very easy the next 2 days and hope to pick training at a high level back up on Monday. Elbow is still bad even though I'm staying away from anything that aggrevates it. Hoping in 2-3 weeks if I don't do any front rack/heavy deadlifts/pull ups/snatches that it will be healed...hoping :).

Thursday, December 27, 2012

12/27/12

Have been feeling like poo the last few days. Elbow has been hurting, thumbs been hurting, knees are achy so i've decided two things until the new year.

1. Tone training down a notch
2. Eat as much food as possible

Training:
Alternating EMOTM 60 Minutes (15 sets):
1st Min: 7 Box Jumps 30:
2nd Min: 7 GHD Sit Ups
3rd Min: 4 Incline Pelicans
4th Min: 7 calories airdyne arms only

Training felt good today. Got a decent sweat going at low intensity.

Food today:
Breakfast:
6 oz GrassFed Beef
1/2 Cup Oatmeal w/ 1/4 cup maple syrup
1.5 oz butter toffee almonds
Lunch: BBQ - 12 oz Pulled pork...lots of sweet pot fries
Dinner: BBQ - 12 oz beef brisket, baked beans and sweet pot soufle

Wednesday, December 26, 2012

12/16/12

3 sets:
10 Deadlift 325lbs for each set
2 Minute airdyne 53, 47, 43
3 Minute rest
+
3 Sets:
10 Squat moderate 260lbs for each set
2 Minute airdyne easy spin 25 cals each set
1 Minute Rest

Monday, December 24, 2012

12/24/12

part 1

A- snatch- x1 q 30s x7 min; 75-80% 195lb, 13 in 7:30 (had 2 misses)
Vid: http://youtu.be/ro-B7wF6NR4

B- high hang squat snatch- 5, 4, 3, 2min rest 155, 175, 195
175: http://youtu.be/cjJI1mn66fc
195: http://youtu.be/UlCe8Q6wvJs

C- jerk balance x2, 5 sets, 60s rest skipped, elbow.

D- back squat @ 32x0- 6, 5, 3, 3, 3, 10, 2min 285, 295, 315, 325, 335, 255
325: http://youtu.be/bGnfyXGQMis

part 2

row

5min z1 1300m

10 rounds

30s 90% 1:33-1:36 pace

90s 50% 1:58-2:08 pace
5035m total

5min z1 1250m

Saturday, December 22, 2012

12/22/12

"Airdyne to hell and back"
For time complete 10-20-30-40-50-40-30-20-10 calories on the airdyne. Rest 1:1
13, 28, 51, 80, 109, 88, 63, 33, 14 seconds. 16:00 exactly total time including rest "after" last 10 cals.
Video: http://youtu.be/NxEM4SMNs5s

Rest 10 Minutes

5 Rounds for time:
5 Hang Squat Snatch 145
5 Burpees
5 HSPU
5 Burpees
11:00 exactly
Video: http://youtu.be/sBTuqzuerJs

Rest 10 minutes

Row 4k @ Z1 pace
16:25...numb butt

Was completely drained after airdyne....sucked big time.