Can't make them all...

Sunday April 19, 2009: Sleep 10hrs. Yes!

Rest Day! As the day went on the soreness from Saturday's workout crept in. I cleaned my apt and did laundry.

Monday April 20, 2009: Sleep 5.5hrs, 3hrs afternoon nap.

Back Squat 5x 45, 75, 95, 115, 125, 135, 140, 135, 130, 130lbs

Muscle-up practice

Tuesday April 21, 2009: Sleep 5.5hrs, 1 hr nap

Sore from yesterday's back squats. This is the most soreness I've had in sometime.

"Angie"

100 chest to bar pull-ups

100 push-ups

100 sit-ups

100 squats

20:19

Double under practice! Need lots of work!

Wednesday April 22, 2009: Sleep 5hrs, 2 hr nap

Rest Day

So sore and tired after back squatting and then the 100 fast squats with Angie really put me under. Played around with double unders and a few muscle ups but other than that, rest!

Thursday April 23, 2009: Sleep 6hrs

Strength work: Deadlift 5x 135, 155, 175, 185, 185, 185, 185, 190lbs

15lbs under my 5 rep PR but I wanted to get in some work sets as the last time I maxed out for a 5 rep DL my posterior chain was done for days. Not the ideal stimulus when getting ready for regionals. I already put myself under a but too much for my liking with the squats earlier this week. More double under practice, slowly being able to link them a little better but other than that still weak.

Friday April 24, 2009: Sleep 6hrs

Variation of WOD from Mid-Atlantic Qualifier this weekend

800m run

21 overhead squats (3okg/66lbs)

21 box jumps (20 inches)

400m run

15 overhead squats

15 box jumps

200m run

9 overhead squats

9 box jumps

Total time: 10:13

Note: The runs are NOT exact and I'd say 800 and 400 are definitely short. However, adding up these runs relative to the same WOD done at the mid atlantic regional (400m run per round) and this is 200m more in distance so it probably comes close to equally out. Now that I'm posting this late and I've seen the times from that WOD I'm pretty pleased with the effort. I felt like I had dogged it stepping down from all box jumps except for the last set of 9. Good stuff. Definitely didn't feel fresh either which other than the first WOD I will not feel fresh at the midwest regionals.

I strung about 10 consecutive double unders today! This is a big deal for me. Slowly but surely I will conquer that dang jump rope.

Saturday April 25, 2009: Sleep 7.5 hrs

2k row: 8:28 (1k split was 4:12 so slowed down 4 secs over the final 1k)

I was trying to hold a pace that I allowed me to feel like I could get off the urg and go into a second part of the work-out. I did some box jumps...well box step ups as soon as I got off and while I could have done something I definitely respect that dang urg.

Sunday April 26, 2009: Sleep 7hrs

Rest Day