5 small pieces of sweet potato probably equal to about a medium sized one. Baked in oven no skin
1.5 coffee shots diluted in extra water to make 2 cups
Training will be a little later today at about 930am as there are guys here fixing the MASSIVE tree that would have come down on the house at some stage. I have to stay inside and baby sit Dragon while super star Jess trains and then we will do a tag to swap out. I will start my session at 930ish
10am TEST
Hip speed/agility capacity test + sub max hip speed capacity tests + UB pull capacity test No. 2
A. Find your max height box jump, no time limit
B. AMRAP Kipping pull ups; rest 3min EXACTLY x 3 sets
C. @ 70% x A, AMRAP box jumps in 7min
NOTES
A) spent a fair time warming up as it was pretty cool this morning even by the time I started. Hip and ankle mobility has been my biggest down fall in nearly everything and I think this applies to the box jump. I seem to get my hips pretty high for a 100kg lad but getting knees up to..... Different story. I hope this changes in the future. Previous best box jump was 113cm to stick a landing. Today I got 112.7cm pretty close. Not to bad. I have been doing lots of explosive stuff but I think it is time to really move weights fast and with purpose. when the timing is X I need to bring it.
B) Was really dreading this as I have done fuck all pull ups this year. With a fractured scapular twice last year and a shoulder operation and two elbow operations already this year it didn't really look promising for me. Didn't bitch about it though so did the best. It was raining and I wanted to use the regular bar width rather than the fat bar so I did it outside in the rain and dried the bar with towel before completing. My scores were 43, 32, 30 with exactly 3min rest between sets.
C) Last was the 70% box jump test. This was harder than I thought it was going to to be. My legs were fried and heart rate got pretty high. I should have worn my monitor whilst doing it to see where the heart rate really was. At the end of the test it wasn't my heart rate stopping me going faster it was muscle fatigue. I never had the fran burn though. I had to jump to 78.9cm which is only just higher than 30inch. Lasy year at the games I did the deadlift box jump wod at 30" in 2min 50 something, so that was 45 box jumps at a bit less (3-4cm) from today. Today I got 107 reps in 7min and at half was I was at 50 reps. So I did a negative split by 7 reps. Does this mean I should have gone harder? I am not sure. I did pace it so I did not crash and burn.
1230pm post wod breakfast/lunch
-chicken with massaman curry and veggies
Friday PM: Hypoxic swim, O2 tissue saturation changes
10min run to pool, easy
+
50m (25m FS + 25m BK); rest 1:1 x10
+
6-8 x 25m underwater; rest as needed
+
Run 10min home @ aerobic pace of your choice. How do you feel after swim regarding breathing comfort?
NOTES
Was unsure how to perform the 10 50m swims. I don't know what BK is so I just swam 30m freestyle and 20m breastroke. Also wasn't sure how hard these were to be and if they were just a warm up in the pool so I made them a little harder with each effort and finsihed the last one at about 80% so I was taking it easy. I thought the main session was underwater breathing
The hypoxic swims were terrible and I was freezing. Did them at 5pm this evening so I finished them at about 545pm and was shivering everywhere. Obviously pool not heated and it was hard to keep warm and get your breath whilst not moving. I made 25m on all except the 1st 20 and the last 30m which was in laps of a 10m pool. I had to have a warm shower before the last run as I was FREEZING!
Last run felt fast but I only ran 150m more for a lot of effort. Felt like my legs fatigued pretty quickly. I felt fast just wasn't fast.
730pm Dinner
-Steak spinach and coconut curry
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