Long day!

A. Hang Squat Snatch x 3 / Squat Snatch x 1. 2 min rest. x4

-Not sure if I'm doing what I'm suppose to, or driving below parallel, but hopefully I'm improving. Did these at 45#, 65#, 70#, 75#. They felt okay, my grip kinda started to go on the last set, and my shoulders were sore from yesterday.

B. Snatch Balance. 5 reps on the min for 10 min. (catch at bottom! Dive to below parallel!  A AND B!)

-Did one at 55#, moved up to 65# for a few sets, did 70# for two sets and then went back down to 65#, my wrists were hurting towards the end. Not sure if I'm diving below parallel but I don't think I am. I've watched the videos a few times but not really sure whats stopping me from diving. I definitely feel like I'm getting to the bottom faster and not pausing.

C. Back Squat. 5 x 5. 2 min rest.

-These felt strong! Did 115#, 135#, 155#, 165#, 175#.

+

3 rounds

400m Run

25 Double Unders

10 Burpees

-12:40. I did all 25 double unders together the first round, the second and third were broken up. My legs felt heavy on the run, but I guess that's to be expected after all the squats.

The internet has been really crappy this week so it takes hours to upload videos! I gave up trying to upload these last night, and tried to publish without the videos but the net went out. So here is Tuesday's wod.

Cindy went for a little row

35 Minute Row

*every 500m perform 2 rounds of Cindy 

 

Did 5 rounds + 500m row and 1 round of Cindy.  Every round I couldn't wait to finish rowing so I could get off that thing, my legs were beat today. I was shooting for 6 rounds, finished a little short, but I tried. Kristy did this with me, which pushed me to keep moving so we could switch off between the pullup bar and the rower since there's only one rower. I notice when I'm tired I have a hard time keeping my posture on the rower, but I'm more conscious of it now than before and correct it right away.

I forgot to mention that yesterday while I was on my 5 minute break between the 4th and 5th set, the Spanish lifeguard asked me if I was "Training for serious?" I liked at him funny and said "For serious?" and he said "Uhh, how do you say, uhh, for competition?" I said "No, just for fun" and he said "FOR FUN?" and looked at me like I was crazy. I guess he hadn't seen anyone swim like that for fun. Thanks John!

Tomorrow I'm going to try to do my workout early because I have basketball practice for an hour and a half tomorrow night. Until then..

Last swim

200m easy swim

+

50m Swim @ 95%

30 sec rest

100m Swim @ 90%

60 sec rest

x8

(5 min rest between sets 4 and 5)

+

200m easy swim

I didn't want to go do this because I didn't get to bed till 5am but I'm glad I did it. Didn't record the times but this all felt really good and definitely feel like my endurance is improving. I think when I stopped my watch it was around 35 minutes but I honestly could be lying. The pool closes Tuesday :(  which sucks cause I've enjoyed this training. 

Yesterday I played basketball for 2 hours and will be playing a few days this week. The unit is doing a Commanders cup where every two weeks they play a different sport. I was sore this morning when I woke up, not used to twisting and turning.

This week went well, I felt great and feel like I'm improving all around!

Fridayyyyyyyy

A. Split Jerk. 3, 3, 3, 2, 2, 2. 2 min rest.

95#, 105#, 115#, 125#, 130#, 135#. All felt okay, but definitely not dropping low enough into the jerk, as you can see in the video. I moved the camera around a few times cause the light was coming through the window.

 

B. Power Clean x1 / Hang Power Clean Below Knee x1/ High Hang Power Clean x1. 1 "rep" of the complex on the min for 12 mins.  4 "easy"... 4 "moderate" ... 4 "heavy"

#75, 80#, 85#, 90#, 95#, 100#, 105#, 110#, 115#, 120#, 125#, 130# I feel like I'm getting stronger which is really nice. I remember when 107 was my max power clean, now I feel like 130 isn't even that heavy. Maybe I should have done more on these, not really sure, but it all felt good.I put the video in fast forward because I was too lazy to crop it down and wanted to post my blog so I can just chill out. John, if you want I'll send you the regular video through email, just let me know. Personally, I find the fast forward video much more entertaining!

 

 

C. FLR on rings w/ ext. rotation. Accumulate 2 mins

Did the first minute unbroken, rested a minute and then did 30 seconds, rested 30 seconds, then 18 seconds, rested 15 seconds then finished with 12 seconds. 

 

+

For time:

600m Row

30 Burpees

300m Row

15 Burpees

 

7:58. 600 meter row kept it under 2:05, 300 meter row had it around 2:12. I really wanted to finish in under 8, so I'm happy with this time.

It might hurt to laugh tomorrow

L-Sit. Accumulate 2 mins w/ best form you can.

-Did the first minute 20 seconds on 20 seconds rest. The second minute I had to break up in to 10 second on, 20 second rest. Was able to keep my legs out, not straight, but out the whole time.

 

+

20 min AMRAP

20 Double Unders

20 Sec Side Plank (on hand) per hand

20 Sec Hollow Rock

20 Sec Arch Rock

Double unders are still kicking my ass lately, not sure why. Was able to do all the other stuff unbroken, except one round of one side plank where I broke it up in 10 and 10 and that's just cause I fell. I think I got 6 or 7 rounds but I honestly lost count. 

Practiced some handstands after just for fun. It was weird to be in and out of the gym so quickly today, I have so much time left in the day!

Zombies shouldn't squat!

Started out with stretching and a 500m row because I was waiting on a bar..

A. Tall Snatch. 3 reps x 10 sets. Rest as needed. Try to build and work on "catching" in full squat and try to avoid "riding it down" to the bottom.

-Not sure if I was doing what I was suppose to, but I tried. I'm really trying to concentrate on not pausing, but I know I still am at times. I'm hoping it's getting better though? Either way, there's a video for your entertainment. Tried the bar, then did 65#, went to 70# but didn't feel like I was being effective with the not riding it down, so I went back down to 65#.

B. Squat Snatch. 1 every 20 seconds x 30.  Same as A... choose weight(s) that allow you to "catch" deep and not ride it down.

-Same deal,  not sure if I am doing what John is looking for, but I'm trying. Another video provided. I dropped one so I did an extra one. Started at 65# then went up to 70#. Wasn't sure if it was 20 seconds after I finished or 1 min, 1:20 min, 1:40 min and so on. Either way, I did it 1, 1:20, 1:40 just so I could try to keep count, it didn't work.

C1. Zombie Squats. 10 reps (try to build, all tougher than last week). 1 min rest.
-Can I just say, I really don't like being a Zombie, it sucks!
Started these at 65#, went up to 70# and stayed there, it seemed doable.

 

C2. Strict Pull Up. 6 reps (can be broken). 1 min rest. x5
-Switched my grip up on these, did some overhand, underhand, switch grip, whatever my body would allow. Did 3 and 3 the first and second round, and then pretty much dos and uno the last three rounds. 

 I recorded these but my head is cut off and the video becomes way too long, so I cropped them out.

+

15 min easy row
-Took it easy, worked on keeping my back straight, core tight. It's definitely an adjustment but I am rowing more efficiently.

 To end my gym sesh I rolled out because my butt hurt from being a Snatch Squating Zombie!

Run Forest Run... No really, I ran through a forest.

After a miserable week of being sick, I am very glad to be back to feeling better and working out! I ended up missing two workouts last week and felt extremely guilty.

Today I had to jog/walk for 30-45 minutes. I ended up running 3 miles in 30 minutes and probably walked about 15 minutes just getting to and from the start/finish of the trail. Thankfully I had a friend with me (thank you Brooke) who loves running, but was kind enough to stay at my pace.

I don't feel back at 100% but I just need to keep hydrating and I should be okay within a day or two.

For the record, the last time I ran 3 miles or more was the Turkey Trot last year. In recent years I've began to fear running, not exactly sure why, but knowing that I can run 3 miles without stopping or dying, is kind of a big deal to me. With that being said, I still love lifting more.

Track in my pants

AM

A1. HS Hold Facing Wall. AMSAP unbroken. 30s rest 

1. 20

2. 20

3. 24

4. 20

5. 20

These were harder than I thought they were going to be, mostly hurt my wrists.

 

A2. Hollow Rock. AMSAP unbroken. 30s rest

(Actually did these last because I accidentally did arch rocks right after the handstands and just kept the same rotation) 

1. 45

2. 36

3. 30

4. 30

5. 30

These hurt worse than the previous times I've done them, not sure why. 

A3. Side Planks (on hand) AMSAP unbroken per hand. 30s rest.

Left side

1. 40

2. 27

3. 30

4. 30

5. 15 (I fell)

Right side

1. 35

2. 31

3. 30

4. 25

5. 23

These hurt my wrists a lot, but I kept the integrity of the movement, didn't let my hip sag down or anything.

A4. Arch Rock. AMSAP unbroken.  30s rest. x5

1. 45

2. 30

3. 30

4. 24

5. 30

These hurt worse this week too. For all the movements besides the handstand hold, I really just wanted to get 30 seconds or close to 30.

 

+

15 min Jog

Ran just short of a mile and a half again. It was pretty windy out so running into the wind felt like I had a parachute on my back. 

 

PM

16 min AMRAP

200m run

8 Deck Squats

8 Push Ups

 

Those deck squats are no joke! I wasn't able to do one legged ones, and found that I couldn't get up unless my feet were close together. Either way, I got 6 rounds + 200m run and 2 deck squats.

 

And the reason this blog is called "Track in my pants" is because the little rubber things the track is made out of made it's way into my pants while doing deck squats. I'm wearing yoga pants, so I'm sure it looks like I have a lumpy butt. Happy Friday!

 

Two days rest

Soooo yesterday was awful, completely freaking awful. I woke up to my entire body aching, it hurt to wear clothes, it hurt to walk, it hurt to really do anything. I went to work in the morning and then around 11 went to my room and slept basically the rest of the day. I woke up a few times, once freezing cold, the next sweating my ass off, and then I got up for a few hours to eat. I'm not sure what it was because today I felt pretty damn good. Bottom line, I'm just glad that's over and I got a chance to workout again.

Today was:

A. Snatch Balance. 5 reps. 90 sec rest. x4. lighter and fassssst 

45#,  55#, 65#, 75# These felt good, was able to get under the bar, wasn't scurred, it was nice! 

B. High Hang Squat Snatch (mid thigh or higher). 3 on the min for 10 mins.... try to avoid "hesitating" getting to the bottom.

Not sure if I hesitated,  I'm sure I did, but I'm hoping it's getting better? Did all these at 65, it felt good, slightly light.

C. Zombie Squats. 15 reps. 60 sec rest. x4

Felt like I was chocking myself, but I know whyyyyy John had me do these. I'm hoping I was able to accomplish what it was he was looking for. Did all of them at 45# in hopes I was doing it right.

+

3 rounds

30 Thruster 45#

15 Toes to Bar

14:43, shared a bar for these so there was some downtime between movements, maybe a total of a minute and a half to two minutes of waiting. I hate thrusters, but just tried to get through them. The toes to bar felt fine, and my hands felt fine. I was able to string them together broke them up in 5s. 

It was nice to be back in the gym after two days off. I have a feeling I'll be walking funny tomorrow, but it's worth it (I think). 

John, I uploaded one video to start. The internet is really crappy tonight, so as I am able to upload them I will edit the post and add the other two videos.

Rest

I'm using today as my rest day. I could come up with a million excuses, but the truth is, I'm mentally not there. So tomorrow I will be at it again.

Always beside you, Charles Strong.

Not feeling so hot

30 min AMRAP

500m Row

400m Run

30 Double Unders

Got 3+ 411 meter row. I felt really crappy today, my stomach just doesn't feel right. The double unders started off crappy the first round, but was able to string a lot more together the second and third round. I tried to get the people who work at the gym to let me use the rower outside on the track, but I think the language barrier and the fact that they may have thought I was crazy, led to them saying no. So my first round I ran outside, then decided just to go into the cardio room and run on the treadmill. There is only one rower in the entire gym and it's right where I get basketball chucked at me. Really the set up in there sucks, but gotta work with what I got! It wasn't a strong day for me, but my goal was just to keep moving.  I didn't feel like I could push 100 percent, but I definitely wanted to do it and try to sweat out whatever I have that is causing my stomach to hurt. Thankfully, I have really awesome ex roommates (Brooke and Erika) who are bringing me some soup!

Lets hope tomorrow is better day. John, we might have to redo this when I am feeling better? I know I can do better!

Swimmmmming

Had to swim for 30 minutes today. I took it kinda easy and didn't count laps but I'm thinking it was right around 1500, maybe a little more.

This week went well, I enjoyed all my training and look forward to this upcoming week. I'm starting to see changes in my body that I like/appreciate, so that's always good. I've been taking weekly pictures and comparing them to the very first one I took when I got out here. Maybe in a few weeks I'll share, but not yet!

Went out to eat in Moron last night. Here is a picture of me about to devour some amazing food!

Have a good Sunday everyone, until tomorrow.

Confidence

I saw this video and found it very inspirational.

 https://www.youtube.com/watch?v=v_FbBNsVcGI

Tired Friday

I slept like crap last night, took a nap during lunch, and wasn't feeling working out at first. I'm not sure where my motivation came from, but once I started walking toward the gym I was ready to rumble.

 

A. PC Cluster (TnG). 4.4.4. 20s rest / 2 min rest. x5

Did these at 95#, 100#, 105# 110#, 120#. Felt strong, and my hands didn't hurt so I'll take that as a win! Lots of people staring at me during the workout which was awkward. I'm not sure why the gym was so packed for a Friday night, but I had to dodge a few basketballs again. 

 

B. Split Jerk. 5, 5, 5, 3, 3, 3. 2 min rest.

I honestly didn't know where to start for these, it's been awhile since I've done them so I started at 75#, 85#, 95#, 105#, 115#, 120#. It all felt good, felt pretty strong.

 

+

21-15-9

DL 155#

Bar Facing Burpee

 

8:33 was my time. First round I broke up the dead lifts 10, 6, 5. Second round 5, 5, 5. Third round 5 and 4. I was able to keep going on the burpees at a steady pace. 

I needed the gym today, everything felt good and definitely made me feel better, glad I went!

John there's videos.

Double

AM

A1. Hollow Rock. AMSAP unbroken. 50s rest

45 sec

40 sec

38 sec

42 sec

39sec

40 sec

 

I think these times are better than last week? I was pretty sore all over today, but was able to rock these out haha get it!

 

A2. Arch Rock. AMSAP unbroken. 50s rest

31 sec

35 sec

36 sec

36 sec

34 sec

31 sec

These definitely felt easier than last week, and I didn't have to switch to holding which is good.

A3. Double Unders. AMRAP unbroken. (if you break before 30... keep going til 30) 50s rest. x6

-30 for all rounds. Once again, I just couldn't get my flow going and I was getting frustrated. 

 

 +

 15 min Jog

 This felt fine, didn't feel the need to stop and could have kept going. It was slow pace, ran about a mile and a half.

PM

14 min AMRAP

14 Calorie Row

7 Push Up

 

Got 8 rounds plus 3 calories. Didn't try the clapping push ups out of fear embarrassment of a full gym, but the regular pushups felt good. I was able to keep my elbows in at my side and didn't have to break them up at all. My legs are pretty sore from yesterday so rowing was slightly rough, but doable. 

 

Today was good!

Martes

A. Drop Snatch. 3 on the minute for 10 minutes. Try to build from last week.

-Did this at #55, tried 60 and I'm not sure if I was over thinking it or what, but wasn't happened. I recorded a few of these, but not the whole thing. I think overall I was over thinking these today.

B. Snatch DL x 1  / Squat Snatch from below the knee x 2. rest as needed. x 5 (technique/form over load)

-These felt good today, ended up doing more than 5 sets because I think I started too low and they were going up so I kept going. My weights were: 55#, 60#, 65#, 70#, 75#, 80#. 85# After watching the video I see I am still swinging the bar out in front, and my right leg is still the only one moving, but it felt lighter.

C. Front Squat @ 22x1. 3-4. 2:30 rest. x5

-Did these at 100#, 115#(that big of a jump was kind of a mistake haha), 120#, 125#, 130#

D. Front Squat @ 1010. 12-15. 1 min rest. x3

-All these were at 95# and it was pretty tough. Had a hard time doing the 1010 after like 6 reps. 

+

15 min easy bike

-Felt fine, used a spin bike and just peddled away.

I think I am getting slightly more comfortable under the bar, but definitely need to work on shrugging and not swinging the bar out. Practice, practice, practice!

Row, row, row your boat..

Row 500m @ 85%

2:30 rest

x4

(see how it goes starting with a 2:08-2:10 pace)

+

Run 400m @ 85%

2 min rest

x4

+

Row 300m @ 100%

Today felt pretty awesome actually, and I'm starting to dislike rowing less and less. I posted pictures of my first, third, and fourth 500 m row. The rower wouldn't calculate on my second row and after trying to get it to work for about a minute and a half I decided to just row for a 2:10. Halfway through the row, the rower reset and started working again, but I was not about to restart lol. The last picture is my 300 meter row, I went all out, and I felt okay after!

For my 400 meter runs, I decided to do these on the treadmill so I didn't mess it up like last time. My times were:

2:30

2:12

2:08

2:05

My endurance seems to be improving which has been a weakness of mine for awhile now. Week three looks like it's going to be a good week.

I did it!

Okay, so rowing gives me severe anxiety, and needless to say, today wasn't any different. I think John knows of my anxiety, and also knows how awful I am at rowing and that could be why he's incorporating it more in my workouts, I'm not entirely sure. What I do know is that, I felt better today rowing that I have in the past. I also know that my time isn't great, heck, it could be horrible for all I know, but I did it, and I did it without dying, or wanting to die!

Here it is, my 5000 meter row time is.. dun dun dun... 25:05.6. I tried to keep my average between 2:20-2:30 and was able to keep it below 2:25 most of the row. I got off at 2500 meters to chalk up because my hands were slipped and was able to get down to 2:04 for the last 100 meters. I also noticed my back rounding and tried to make it a point to use my core and sit up straight, that helped me a lot. I also tried different strokes and found that not bringing my butt into my heels made for a faster time.

For all you rowers, with super long legs and a tight ass core, I'm getting there, and will continue to get better!

Oh and my shoulder is still sore, but today was okay and I think overall it will be fine. I've been icing it and that really seemed to help.

Well done week 2, bring on week 3 :)

Rut Roh

Well this morning I had my PRT, which I passed. I did 86 sit ups, 46 push ups and ran my mile in a half in 12:27. I obviously want to do better in all areas of this, but I am happy to say that during my run, I did not want wan to die! I felt like I could have pushed harder and had more in me, but I was too scared to go hard and then die out. It feels to be able to run without wanting to run into a hole and hide.

John, there's videos

A. Jerk Stance behind neck press. 4-6 reps. 90s rest. x5

Felt strong with these than last week, but had to keep reminding myself to bend that back leg (it doesn't feel natural)

Started at 55#, 60#, 65#, 70#, 75#.

B. PC Cluster. 3.3.3. 20s rest / 2 min rest. x5

These felt good but was jamming it off my pelvis and that kinda hurt. My phone ran out of storage so the last set is cut off, but I was able to finish all 3 sets of 3.

Did 95#, 105#, 115#, 120#, 125#

C1. Strict Dips.

So did these in this set sequence:

5, 3, 3, 3, 3, 3, 3, 3, 4

C2. Strict Pull Ups. Accumulate 30-40 reps of each.

3, 3, 3, 2, 3, 3, 3, 3, 7

The title of this is "Rut Roh" because around set 17 of the dips I felt a very sharp pain in my left shoulder. I didn't want to puss out so I finished my set but I'm in quite a bit of pain. I'm hoping that some motrin, and ice will help, but any movement hurts. It's the same shoulder I've been having pain in for awhile, but nothing to this extent. If it's not better tomorrow I will do my by 5000m row on Sunday.

I'm off to ice and hope this thing gets better and I just tweaked it.

Soo I suck at waking up

(If you can, try to do A in the AM and the rest in the PM.)

-Fail number one. I didn't wake up this morning to go do part A. Soooo I did it all after work.

A1. Hollow rock. AMSAP unbroken. 1 min rest.

1. 47 sec

2. 38 sec

3. 35 sec

4. 39 sec

5. 35 sec

A2. Arch rock. AMSAP unbroken. 1 min rest.

1. 31 sec

2. 30 sec

3. 30 sec

4. 41 sec, started just holding it half way through cause rocking wasn't happening. 

5. 32 sec holding

A3. Double Unders. AMRAP unbroken (if you break before 30, keep going until you get 30). 1 min rest. x5

1. 39

2. 30

3. 30

4. 30

5. 30

 

The hollow rocks went well, but the arch rocks felt like I was moving my head to keep myself moving. As for the double unders, I warmed up with them and did 40 without stopping and then when it came to doing them for the workout I was a shit show. Kept doing 2 and my wrist stopped working? I don't know, just think I was thinking about it too much maybe? 

+

400m run @ 85-90%

2 min rest

x4

 

So no time for any of these because my GPS watch is apparently meant for rocket scientist! I couldn't figure out how to reset it, and then I forgot which light pole I ran to, it was a mess. I did run equivalent to a mile though, but one 400 might have been shorter than the other because every light pole looks the same in Spain. I think I figured out my watch, I will verify with a rocket scientist just to make sure.

 

+

12 min AMRAP

200m row

6 Burpee over rower (I did burpees over the bar because it's one of the tall rowers and there's not enough room where it is set up)

 

Got 5 + 140 meters. I avoided a few basketballs being thrown at my head while on the rower, and had to work around guys doing dumbbell curls while trying to do burpees over the bar. I've watched a few videos on rowing and sought some help from one of my guys who was a rower in high school. So I really tried to work on my form today while still going fast, although I don't think I was very fast. My legs were pretty tired, I guess that's why John wanted me to break this workout up. Oops!

My weigh in is tomorrow so I'm slightly stressed about that, mostly because I haven't been this heavy in a long time. It's okay though, I'm going to keep working and it will all pay off, eventually.

Equilibrium, who needs that anyway?

Soooo I perforated my ear drum yesterday. It kinda hurts, kinda can't hear, equilibrium is kinda off, but today went okay.

I'm going to post this now, added one video but the internet is slower than a grandmother after hip surgery. John I will send you the other two

A. Drop Snatch. 3 on the minute for 10 minutes.

 

Used 45#  for this. It felt good and probably could have gone up a little but given my fear of being under the bar, I stayed there to try to become more comfortable with the movement

B. High Hang Squat Snatch (above "mid" thigh). 5 "perfect" sets of 3-5 with 75#(+/-).  Rest as needed.

 

Started at 75# and well that didn't work so I dropped down to 45#, then did the rest at 65#. I noticed that I only move my right leg and not my left. John, is that normal?

 

 

C. Front Squat @ 22x1. 4-6. 3 min rest. x5

did 95#, 100#, 105#, 110#, 115#. Started out with 6 reps then by the end was only doing 4. I may have been breathing really heavy but my headphones were in my ears, people may or may not have been looking at me. No.big.deal.

D. Front Rack Walking Lunge. 12 continuous steps. 2 min rest. x5

 

did 75# for all of these, probably could have gone up but didn't? 75# was doable, continuous and yeah, no other good reason, it just felt like the right weight at the right time?

 

Until tomorrow.

Sooooo that happened

Weighed myself this morning.. Think I gained a few pounds. How does that even happen :(

Some more quality time with Dori

200m (or more) easy swim

+

50m Swim @ 90%

30 sec rest

x10

+

100m Swim @ 90%

60 sec rest

x3

+

200m (or more) easy swim

 

So this was going greattttt until... the life guards took their 10 minute break on the bottom of the hour. Which I completely forgot about because I was so excited to get in the pool (no I'm not joking, I was really excited to do this workout). Soo I got through 5 of the 50m sprints when I heard the whistle and the guy gave me the "I'm so sorry" Spanish look. So I sat on the pool for 10 stupid minutes and then got back in and completed the rest of the workout. 

After I did the workout, two of my guys were at the pool too so we did some underwater brick work. Starting at one end one person would push the brick along the bottom of the pool until they couldn't go anymore and then the next person would start at the wall and underwater swim to the brick and push it until they couldn't, and so on. We did that 3 lengths of the pool and then tread water for 3 minutes passing it in a circle, keeping the brick above the water the whole time, receiving with one hand and passing with the other. After that was over we threw the brick to the bottom of the pool and each of us has to retrieve it, and then my ear drum burst. I now can't hear out of my right ear, but today was awesome nonetheless! 

Feliz Lunes (yes I googled that)