Power-Endurance

This blog is about my self-discovery through training.  I don't play water polo anymore.  I don't swim anymore.  I have no sport.  To be honest with all of you who read this, I have been challenged lately sticking to the program.  I am feeling "called out," stagnate, and regression. 

Mark Twight wrote this a few days ago.

Going all out for one minute isn't as easy to do as it is to write, which is why we dig our own holes in our own way: no one should follow leaders who sit back, count reps, and sip energy drinks to keep them awake. Someone asked how people here stay so motivated to work hard. It's expected - from everyone, from the newest newbie to the original players ... it simply doesn't work any other way. And shouldn't.

I have to ask myself; am I living it?  Am I worthy of being followed?  Is asking these questions about myself a sign of weakness?  Self-doubt?  Or a legit gut check?  

Today's workout was supposed to be "Angie"
100 Pull Ups
100 push ups
100 sit ups
100 squats

I didn't warm up, I dragged myself into the gym today to do this damn workout with no motivation in the tank.  I feel so tired, is it real or is it lazy?  I did 25 pull ups and stopped.  Tried to talk myself into finishing...I gave into the "negotiations."  I did 25 push ups, 25 sit ups, 25 squats...then I stopped.  My head was down, no pride.  No reason to be proud.     

I took a few minutes to gather myself and saw the workout the group class is doing today.  15 calories on the concept 2, then 15 burpees for 4 rounds.  Most people were finishing in 8 min.  I think I finished in 7.  Not sure what that means either.  I might have only done 3 rounds, I kind of lost myself focusing on only the moment.

After a few minutes I saw the sandbag that I left in the middle of the floor this morning and decided to put together a little interval of 3 min work, 3 min rest, for 3 rounds.
1. Sand Bag Cleans
2. Sand Bag/KB carry
3. bear crawl
rest 3 min.
3 rounds

So the day ended up looking like this:
AM Session:
75# sled drag2x
60# sandbag + 75# sled drag 2x
1-arm OH 53# KB + 75# sled 2x
Crossover Carry (53# kb/70#kb) + 75# sled

PM:

25 Pull up
25 push up
25 sit up
25 squat
Then:
15 calories
15 burpees
3 Rounds
Then:
10 Sandbag clean and jerk 60#
60# Sandbag + 70# KB carry 2x
bear crawl 2x
rest 3 min.
3 rounds

Power-Endurance

Warm Up:

Easy row 5 min. at 2:38/500 at 16 spm avg. 


Workout:
"Jackie"
1000m Row
50x Thrusters (Front Squat Push Press) 45#
30x Pull-up
for time

9:51

Not too bad.  That's about the median time for my height according to about 240 different people.  I'd like to see something closer to 7:00 on that and I think that there is time shave on the thrusters and pull ups, emphasis on the pull ups.  I went 3:26 on the row, that could use a shave too, then two sets of 25 thrusters with about - well it felt like 5 sec. but it was probably 10-15 sec.  Then the pull ups I fell apart.  First 15, then grip problems set in.  Sets of 5, down to singles for the last 10 reps or so.  Clearly the weakness is pull ups. 

Power-Endurance

Warm Up:
Mobility stuff
handstands
light deadlifts working up to 225


Workout:
"Diane"
21-15-9 reps of
Deadlift @ 225
Handstand Push-ups

I got my ass kicked by this little nugget.

According to beyond the whiteboard website the median time for this is 8:08.  I scored 11:47.  This puts me in the lower quartile but still within 1 standard deviation from the median.  In other words, my work capacity in this workout is weak and needs work to be average.  Top time in this workout was 1:53!  haha.  I can picture that guy.  About 5'8" 185 lbs and lifts about 550 on his deadlift, short little arms.  Can he swim though?  I am Jack's jealousy talking.  Although, the big boys; 6ft and over 190 lbs do it in 10:34.   

I suspect that when the Power-Endurance phase comes around, it wont be such a problem as it is now.

I got a little scare before the workout too.  I felt my back tighten up like it did before which took me out of the game for 3 months.

Then:
30 min recovery on the erg.

I didn't workout yesterday because I was really tired and sore.  Sometimes I wonder if I am being weak minded and giving up or if I really just needed a day off.  It's hard to tell.  In light of my day off yesterday I have shifted all the upcoming workouts a day so tomorrow will be my normally scheduled power workout, then strength, then another power workout to end the week.

Power-Endurance

Today was a memorable one.  I swam again for the first time in a long time.  Ironic part is that I have no idea how to program a swim workout for myself.  After all those years swimming, I just did what I was told and have no idea why or how to design my own.

I wanted to do something pretty close to steady state for 60 min. but what ended up happening was at best a fartlek style swim.  I warmed up with about 50 yards, which in the world of swimming is not even close to a warm up.  Then I decided to swim some 50's.  I did about 10x 50's on the 45.  I ended up resting about 10 seconds and had to get back on my horse.  I was totally spent, arms anyway.  Then I decided to do a couple 400's...haha, no chance.  I swam one and can only imagine how long that took.  Some stroke drills, some kick drills, some easy IM stuff, fly down, breast back, just random BS in the pool.  After about an hour of this useless floating and splashing I got out.  I forgot how it feels to be in the water and what that insasiable hunger is like aftwarwards.  Gotta be careful with that!

Then, later:
Power-Endurance:
Deadlift 10x at 115%BW
Row 500m
4 Rounds for time

I finished in 10:50

I assumed my body weight was about 200lbs so I threw on 230 for a go.  I ended up doing the deadlifts non-stop and rowing at 1:51 slip.  It felt pretty good, but in terms of strength-to-weight ratios I have a long road.  I might name this one and revisit it, it seems like a good test.