May 12th Training

"You have to be so disciplined just to make it to the Games.  You have to give up a lot."  Dan Bailey

Here is my workout plan for this afternoon..............

1. Warm-up
50 Box Step Ups w/ 35/20lb Dumbbells
Steady pace, keep stepping even when your legs start to light up

I'm not dreading this one.  I know it will burn.  I just need to keep pushing past the pain.  I need to not allow the pain to be a reason to stop.  Pain and burn doesn't mean the body is done.  The mind may want to be done, but the body can keep going.  This kind of thing makes the mind strong.

2. Strength
Split Jerk 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%

I'm looking forward to this.  Last week I built up pretty far for me, with the primary focus being starting and catching in the front rack shoulder position.  I have very tight shoulders, so that front rack exploding up and especially receiving the bar is hard.  I'm trying to gain more and more flexibility here.  I want to get to the point where my entire palm of my hand is gripping the bar and not just my fingers.  Last time I built up to 201# with the push jerk.  To me the reps don't matter.  I am growing so much right now that whether I did 3 reps or 2 I will surpass that number.  I have to keep climbing.  Besides 201# felt light last time.  IT IS LIGHT!! (faith)

3. Gymnastics Test
80 Kipping HSPU for time
After each break complete 40 Double Unders
Both movements can burn out the shoulders, but being efficient with both movements should help limit how quickly they fatigue. Do not go for broke in the first couple rounds.

I'm going to be honest, with my extra body fat I'm dreading HSPU.  I feel good about the DU's, but HSPU's, even kipping, aren't efficient for me yet.  And they may not be until I lose the weight.  But the weight loss is going well.  I am shedding it off.  And with less than 5 weeks till Florida and with really hitting it focused this week, I'm already seeing a difference.  I really think with this workout, I'll be doing a shit ton of DU's.  Dang it!!!  I will practice HSPU's before the workout and see if I can make skill progress. 

4. Endurance Row/Fat Burning Row

Row 5k - moderate pace; Tabata Row - score is calories

I have my new concept 2.  I freaking love it!  I saw where Mikko Salo would do a 5k row and tabata row every day as part of his regimen.  I like the thought of doing a 5k row right now, because the extra calories burned at a moderate pace will help me that much more shed unwanted bodyfat.  I may eventually stop doing it.  And the Tabata Row will help build my engine.  I desperately need this!  Push the pain threshold back, and push the VO2 Max back!

5. YogaUpper body yoga; Lower body yoga

This goes without saying.  My flexibility sucks.  My body needs it to even be healthy.  Not fit, but healthy at this point.  I'm one sneeze away from pulling a muscle in my back. 

This also helps my night time routine be more focused on training and not staying up late and binge eating. 

He does everything with a purpose, and believes there is a right way to do something.  Everything deserves thought.  Everything needs to line up with the vision of a singular purpose in order to be successful and meet that goal.  If something comes up that doesn't fit the vision, then it's not important.  Period. 

He also has the same breakfast every morning.  Bacon first, then veggies in the pan with the grease, then eggs on top scrambled together.