Beat-Down Continues

90% of the time when I talk about training, I'm actually practicing an activity. This week is different with more training or beat down than practice. Yesterday we did more CFT training er...practice. When I got home, I practiced heavy kettlebell snatches. This morning a 20 mile bike ride with plenty o' sprinting and this evening, I got a nice beat-down at MCMAP.

This is what all of the practice and conditioning with kettlebells allows me to accomplish. I am very thankful that I work them hard. I recover quickly after grappling rounds -- great when fresh bodies are bringing it to you. It also lets me have a huge smile during cohesion drills. Most of all it is great to have conditioning that is superior to most. Notice I didn't say all!

I should add one tidbit. I am beat!

Today:
Z NWU
Ride 20 mi. several sprints
Z drills
MCMAP

Yesterday
880 yd run., Press, MANUF
Snatch 5 rounds - 5x16, 24, 32

Almond Butter Cookies

I made the almond butter cookies. They are good and light. They have just enough almond flavor; it isn't overwhelming.

I am not a fan of Splenda as it always leaves an after taste. These cookies do leave the Splenda after taste. I will make these again and will even try with peanut butter.

Time for updates

Ok, so I need to get better at these updates and I will.

In the mean time, I've just spent the last 30 min checking out Nutrition Solutions Blog. This is full of fantastic and very important information from a RD and fellow RKC. Check it out!

Not only does Georgie, the author, provide and discuss important nutrition scoop, she gives recipes that look delicious (and healthy). In fact I think I will try this out tonight!

This is from Georgie's Site:

Almond Butter Cookies
1/4 c almond butter
8 pkts Splenda
2T egg beaters
1/4 tsp baking soda

Preheat oven to 325, and spray a cookie sheet with nonstick spray. Mix all the ingredients until smooth. Drop into 6 equal portions on cookie sheet. Bake at 325 for 7-8 minutes. Mmmmmmm. (Don't have almond butter? Use PB. It still rocks. )

Now for the training update:
Today:
Ride: 35 mi. (5 laps on W Great Neck bridge)(5 laps on Ft Story Rollers)
rest 3 hrs
TGU 5/5 (16k) + 50 swings (32k)

Saturday
Ride: 25 miles

Friday
Run 880 yds + 2 min ammo can lift

Thursday
Vo2 Max x 20 sets - I ran out of time.

Wed:
Off - I had watch. Lots of walking and stair climbing. Next month I should use a flack vest for my tours...

Everyday: Z drills!!!!!!!

Ill

Ok, so the lack of power in yesterdays workout must have been due to illness. I woke this morning feeling a under the weather. Today was not fun. I skipped my kb workout today...(VO2 scheduled -- sorry Sandy). Saved the little energy I had for MCMAP this afternoon.

When I got home from work, I felt ok and thought that I would probably feel guilty if I didn't do something. So I hopped on the bike for 10x30 sec (hard)/1:30 sec (rest).

Practice today and update

I took break for a couple days -- kinda -- because we moved. I could not have done a workout and moved all of our stuff and still train this week. I was wasted by the end of Saturday and have tweaked my back. Of course it is the same area that has hurt for 4 years. That is good news because I know what to do to get back to normal.

During my snatch practice today I had no power and felt my back on every rep. I also noticed my entire left side was compensating. In other words my hips did not fire. I cut back on the reps then added several sets of swings. Of course I could just have no energy because of the crap I ate yesterday.

Practice
ZNWU
OAJerk 32k on the min 5 reps alternating arms - 10 min.
5 min rest
Snatch: 24k 5 min - 3 x 11/11, 2 x 5/5 = 86 (it was hard but I hit my numbers)
then - 2 min x swing

Yesterday
bike: 8x20:10 standing on every interval

Sat - off - znwu
Friday - znwu
Thursday - Bike 20:10x8 - MVO2 x 35sets
Wednesday - Bike 2 min on: 1 min off x 10

Back to the VO2 (V1)

Yesterday I mentioned that I would be hitting the VO2 Max. Well I began a day early because...it was there. I noticed I was more winded on this protocol than in the past. This 'off season' is taking a toll on my VO2 max. At least my SE (strength Endurance) is coming along just right. Of course, this is the reason we have protocols such as the Vo2 max protocol. To improve it and become machines like Drago er...Rocky B or Pavel (he's real).

Day 1 (or 2 see note)
VO2Max -- 15/15 8 rep -- 30 sets.

This was pretty much the end of the line for today. I could have done a few more sets but for day 1 this is a fantastic start. I will add at least 5 reps on the next series.

One more note, yesterday's 4:3 intervals are also allowed in the protocol, So actually, this is DAY 2.....

Update -- more practice

I guess I have slacked on the updates. Here is the scoop.

I'm going to start a VO2 max cycle and work up to 40 min. I was planning on starting next week but I was motivated by an update by Sandy Sommer RKC. He is working up to 80 sets so I will keep up and hopefully motivate him too! So I will begin this week on Wed.

Today:
ZNWU
swing 16k x 50/50, 24k x 100
Snatch: 24k on the min - 12l/12r x 6 min
rest 2 min
Snatch 16k 10/10 x 4 min

rest 3.5 hrs

Bike: 6 min wu + 4x 4:00 on/3 min rest

Saturday:
ZNWU
Ride: 20/10 x 8

Friday:
ZNWU
snatch 16k x 100

Thursday:
Ride: 20/10 x 8

Wednesday:
Z practice

Tue
ZNWU
pistol: 16k 5/5
snatch 16k x 100
MCMAP

Monday:
ZNWU
Pull up 5x10
ride 3 hrs