Colin Jenkins

Day 23/45

Deadlift 3, 3, 3 reps; 240 second rest

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3 Sets:

10 Snatches - 95#

25 Box Jumps - 20"

90 sec Rest

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3 Sets:

15 GHD Hip Extensions

15 GHD Sit-ups

90 sec rest

post wod fuel: 40g prot/50g carb

eat a balanced PFC meal 45-60 min after post wod fuel

deadlift: 365 (PR), 380 (PR), 390 (PR)

(previous best - 355)

snatch/box jumps

round 1 - 1:20

round 2 - 1:24

round 3 - 1:36

ghd back ext/sit-ups

round 1 - :51

round 2 - :54 (almost flew off of GHD)

round 3 - :47

Deadlifts felt strong. Grip training seems to be working pretty well across the board. Snatch/Box Jump WOD was much more difficult than I expected. All snatches were unbroken but they would fry my legs so much that 20" box jumps suddenly became very hard. GHD back ext and sit-ups were strong and fast. Almost flying out of the GHD was a first...guess I shouldn't go THAT fast.

Day 22/45

A1. Bench Press @ 30X0; 6,6,4,4,2,2; rest 120 sec

A2. Supinated Chin Ups @ 41X1; 2-3 x 6; rest 120 sec

B1. Strict Ring Dips @ 22X0; amrap x 3; rest 90 sec

B2. Dead Hang to Inverted on Rings @ 2121; 10 x 3; rest 90 sec

post wod fuel: 40g prot/40g carb

eat a balanced PFC meal 45-60 min after post wod fuel

A1. 185 x 6, 195 x 6, 205 x 4, 215 x 4, 225 x 2, 235 x 2

A2. 30 x 3, 40 x 3, 45 x 3, 50 x 3, 55 x 3, 60 x 3

B1. 12, 9, 7

B2. Unbroken

Bench press felt strong, but I definitely need to review some technique before I do this again as I know I can be much more efficient. Chin ups were pretty hard at the end but I never had to drop to 2 reps so I needed to have gone up more weight. Strict ring dips are a goat of mine and I need those reps to be closer to 20, not 10. Inverts were difficult to keep the tempo up. 2nd set was really a struggle and I lost the tempo numerous times. Last set was the best, but it was hard.

Day 21/45

Rest Day (2 of 2)

Day 20/45

Rest Day (1 of 2)

 

"Everyone must leave something behind when he dies, my grandfather said. A child or book or a painting or a house or a wall built or a pair of shoes made. Or a garden planted. Something your hands touched some way so your soul has somewhere to go when you die, and when people look at that tree or that flower you planted, you're there. It doesn't matter what you do, he said, so long as you change something from the way it was before you touched it into something that's like you after you take your hands away. The difference between the man who just cuts lawns and a real gardener is in the touching, he said. The lawn cutter might just as well not have been there at all; the gardener will be there a lifetime."

Ray Bradbury, Fahrenheit 451

Day 19/45

part 1:

"The Pull"

For Time:

400m Row

30 Sumo Deadlift High Pulls @ 95#

25 Pull-ups

Rest 4+ hours

part 2:

"Unbreakable"

As many rounds in 15 minutes of:

7 Unbroken Push Jerks @ 95#

25 Unbroken Double Unders

breaks in push jerks or double unders require starting again at 0 for that set 

sdhp: plates must touch floor, bar must reach chin 

pull-ups: chin must pass vertical plane of the bar

push jerks: you must jerk weight overhead; pressing, push pressing, and split jerks not allowed

post wod fuel:

part 1 - 35g prot/40g carb

part 2 - 35g prot/50g carb

eat a balanced PFC meal 45-60 min after both post wod fuels

part 1:

Time - 4:29

part 2:

17 Rounds

This morning, I could tell I was not nearly recovered enough for part 1. Warming up, the rower, sdhp, and pull-ups were all much harder than normal. I gave it my all, but my all was not very much. I was hoping for a low 3 minute score, but it just wasn't going to happen at 6:30 this morning.

By the time part 2 came around, I felt much better and got a decent score. I think 18-19 rounds is definitely doable but I feel happy with 17 at the end of a difficult cycle like this. By forcing myself to do push jerks, I became a lot more comfortable with them and being able to push myself underneath the bar. This will be useful for future workouts with push jerks or any shoulder to overhead movement. Calves and feet were on fire.

Day 18/45

part 1:

Power Clean - 3, 3, 3, 1, 1, 1; rest 180 sec b/t sets

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Deadlift - 50% 1RM; 10 sets of 2; rest 45 sec b/t sets

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GHD Raises - 3 sets of 12-16; rest 90 sec b/t sets

Rest 5+ hours

part 2:

2 rounds for time:

20 hspu

25 ghd sit-ups

20 ring dips

25 ghd sit-ups

20 push-ups

25 ghd sit-ups

hspu: measure distance from outside of one deltoid to another, mark a line this distance on the floor, your hands must stay inside of these lines

ring dips: biceps to rings, no kipping allowed

push-ups: feet together and hands underneath shoulders. chest to deck

ghd sit-ups: both hands must touch floor

post wod fuel:

part 1 - 40g prot/40g carb

part 2 - 35g prot/60g carb

eat a balanced PFC meal 45-60 min after both post wod fuels

part 1:

power cleans

230 x 3

240 x 3

250 x 2 (failed on 3rd rep)

260 x 1

270 x 1

275 x 1 (PR)

deadlifts

220 across all 10 sets

ghd raises

16, 12, 14

part 2:

18:48

Morning wod felt strong. The 275 power clean felt good and I will be able to do at least 280 next time. Something to watch for on my heavy power cleans is bad feet work as I noticed my feet tended to go out wider than normal at the heavier weights. Need to work more on footwork next time.

Afternoon wod was deadly! I measured 19" from one deltoid to the next and keeping my hands inside those lines was insane. If you don't realize how narrow that is, I suggest you try it sometime. HSPU and GHD Sit-ups were the hardest parts. I seem to be getting stronger on ring dips (an old goat) as I was able to manage my way through them without kipping fairly quickly. Last set of GHDs killed me and were the reason I wasn't able to complete this wod in my goal of under 18 minutes.

Day 17/45

part 1:

For Time:

15 Thrusters @ 135#

30 Burpees

Rest 6+ hours

part 2:

5 Rounds, for total working time:

Run 400m

20 Chest-2-Bar Pull-ups

3 Minute Rest

thrusters: ass to grass, full extension at top with ear visible from the side 

burpees: chest to deck, jump and clap overhead at top, body must be perpendicular to floor at top of jump, no leaning forward at top

post wod fuel:

part 1 - 30g prot/40g carb

part 2 - 40g prot/60g carb

eat a balanced PFC meal 45-60 min after both post wod fuels

Part 1 - 1:56

Part 2 - 

1:51

1:53

2:00

2:30

2:54

total working time - 11:16 (PR)

(previous best - 12:53 on 6/29/09)

Thrusters were unbroken and felt strong...I think I could have done 21 unbroken. But they fried out both my legs and shoulders as much as I thought they would and made the burpees more difficult. 

I was able to do the 20 c2b pull-ups of part 2 unbroken for the first three rounds, but my arms were toast after that. My arms were so tired and swollen that running slowed down because I just wasn't able to have use of my arms. A good thing about today is I can really tell my grip is stronger. I never had a grip issue the entire workout.

Day 16/45

Rest Day

next cycle will be double, double, double

 

I started taking VMG (vitamins, minerals, greens) mix today and will be adding OPT's refuel formula to my post wod meals. OPT advise for me was 

"the leaner you are, the more you take, the premise behind making it was to get oxidative repair to the serious fitness enthusiast ASAP...as well as CNS back in order within 45-60 min...have 3 scoops right after with water and then a meal 45-60 min later..."

sounds like a plan. I always skip the balanced extra meal 45-60 minutes after the the post wod fueling but I know it is important to getting your body back functioning better so I'm going to stop being lazy and make sure to take in that extra meal. I'm keeping an extra eye on how the VMG and refuel affects my recovery and performance. I'll let you know what I notice.

Day 15/45

Shoulder Press - 5,5,5 reps; rest 240 sec b/t sets

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3 rounds, 21-18-15 reps, for time of:

Kettlebell Swing @ 2pd

Knees 2 Elbows

Double-Unders

ear must be visible from side for kettlebell swings 

press: 145, 155, 160 (PR)

(previous best - 155)

time - 6:47

I was able to do the first 21 swings and 15 k2e unbroken, but then my grip became a significant factor for me and I was forced to slow down my pace. I was hoping to go sub 6 minutes but I don't think I could have gone any faster without a stronger grip.

Day 14/45

"row, row, row your rower"

for total working time:

500m Row Sprint; rest 2 minutes EXACTLY x 4

1:32.2 (PR)

1:36.6

1:42.2

1:46.4

total working time: 6:36

rowing is a goat of mine and this one really broke me down. I was able to maintain a strong focus, but I just did not have the anaerobic endurance to keep the times down low. this type of workout really reflects someone's lifestyle and this showed that I need to do better; probably starting with more sleep. 

on another note, I was awakened this morning to a storm going through my calf. my calf must have been cramping up for a while when I was asleep because it really got torn up. It might take a few days to heal back to condition for running, box jumps, etc...