Weekly Update:

So this past week training pretty well.  I have been trying to increase my food intake along with regular intake of creatine.  I do notice that with the cold weather it does seem to impact some of my workouts.  Since my gym isn't heated - I have to wear extra clothing and slowly take layers off as I warm up.

Tuesday: The morning 5K row went well.  I did vary the rpm rate every 2min along with some 10 stroke pick ups every minutes as well.  I was set to run 4 x 400 after my evening session but ended up doing them at lunch time.  Those were a struggle and it showed me that I need to run a little more.  Getting a treadmill soon - easier than dealing with snow.  The evening session of:
- 20 hang P. cl. @135, 30 CTB pull ups went well- but 40 front rack lunges - no way.  I had to cut the weight down to 105lb to make it.  That was a wake up call.

Wednesday: Was mobility - some easy AD work and then back squats of 7 x 5.  I started my 1st set at 185.  Increase to 195/205/210/215/.  Failed at 220 - very tired legs.

Thursday: Was rough since I had my last day of parent-teacher conf.  I had to stay in my office from 2-8pm.  After that I was fried and called it a day.  I was able to fit in some rowing- 2000 easy and than 8 x 20 tabata.

Friday: Today's training went alright - though my HSPUs were a struggle.  I need to check in with Brandon on these when I am his gym for the 12 in 12 workout.

Saturday:  Ran 10min steady and then onto the rowing machine for 2000m.  I went 7:11 and then followed with another 10min run.  I lost it on the row with the last 750.  I started out too fast for sure.

Sunday:  I did some catch up work:
- OHS skill work
- Ring Dips
- Easy rowing
- Some 20sec surges on the AD

Ready for next week.

So here it is November 18 and I have fallen behind on my blog inserts.  Training has been going very well - but by the time I am finished in the evening - get my kids settled in, spend some time with my wife - yikes I forget the blog.   So the last 2 weeks of highlights:
1.  Last Saturday I attend the Don M weightlifting clinic held at Brandon's gym.  It was very informative to say the least.  Lots of info for me to work with since I have spent so many years using the wrong technique that i have to re-learn the new movement pattern.

2. My met con ability is improving as well.  The workouts have me focusing on more intensity - rather than the longer grinds that I used to do often.

3. My over all strength seems slow to develop.  It is coming - but I am some what impatient as usual.

4. A new 1RM Thruster of 170lbs after a 10min intensity set.

5. I am doing doubles 3-4x each week which I really love since I am used to high volume.

6. My goats still are:
- Muscle Ups
- Double Unders
- HSPU's are hit or miss but I can't complete large numbers of them

7. I did Brandon's lunch time workout on Saturday.  4x:
- 5 CTB
- 10 STOH @135
- 10 cals Row
- 5 Hang Sq. Cl. @135
Time was 9:57.  Felt pretty good though I dropped the weight from 155 to 135.

So Monday Training:
AM: Some small work and then 14min rowing - 30sec hard/30sec easy

PM: Back squat work for a 10RM - did 230.  Then followed with squat clean cluster work- hold 3sec in the hole.  Did 135, 145, 155, and 165.  Followed with 5x: 5 thrusters @125 and 7 CTB.  I was able to do all rounds of thrusters unbroken.  Then followed with a 10min rest.  Then establish a 1RM thruster.  I was able to get 170 - excited about that.  Just missed 175.

Finally got the go ahead to get an Iphone - now doing videos of my training will be so much easier.

Wednesday October 30:

So still dragging from my cold.  So I have decided to train easy with no intensity what so ever.  I did this for Thursday as well.  I really needed to shake the lung congestion.  So come Friday I was feeling much better.

So Friday I did some heavy power clean work - again a major area of frustration.  I only reached 180.  I then went to 165 and worked some singles.  I followed with his lactate tester: 30 thrusters at 95lbs followed by a 500m row.  I opened with 15 unbroken thrusters.  Then chunked it out in rounds of 3 or so.  Once rowing I held a 1:46.7 split.  I felt pretty good considering the week of little training.

On Saturday I did some weighted pull up and dip work.  For dips - all I have are rings so that was a challenge.  I used 60lbs for rounds of 2.  I then completed:
- 50 clean and jerks @85
- 50 thrusters @45
- 50 pull ups
- 50 box jumps - 20in box.

I was a little over 12 minutes.  I was able to do 30 unbroken box jumps and then the last 20.

So I finished the week feeling pretty good and ready for the next week.