6/30/2013

A. In 12:00, work up to a moderate back squat
B. In 12:00, work up to a moderate clean and jerk
+
butterfly pull up practice

A. 195
B. 160
+
complete


Felt good to actually lift today. Everything felt a little harder than usual since I haven't been in the gym in over a week (thanks, food poisoning). I just did movements that will prepare me for my testing this week. The back squat was a little discouraging, 195 felt pretty tough and I'm hoping to get more than 235 on Tuesday, I really want to PR my back squat. I haven't been eating a lot due to the food poisoning so I think that's why everything felt really heavy today. Clean and jerks felt pretty decent, I was pleased to get up to 160, my 1RM clean and jerk is 170. I didn't have as much time as I would have liked to practice pull ups but still got about 10 minutes of work in on that before I had to leave. Glad to be back to work, can't wait to start testing again!

6/20/2013

8:00 to work up to a power clean max
2:00 rest
8:00 AMRAP power cleans at 90% of established max

190 (PR +5)
2:00 rest
21 cleans @170#

Great day today. I wasn't expecting to PR in the first part, I didn't think I would be able to work up to a PR in 8:00 but I got up to 185 which was my current PR and it went up really easily. I actually said "holy shit" out loud when I got it. I had one minute left to try for 190 so I did and I got it, it felt good and I think I could have tried for 195 but my 8:00 was up. I went to 170 for the second half, and they felt surprisingly good. I only failed one rep. At first I was resting too long between reps so I tried doing one rep every 20 seconds. It was pretty tiring but Josh was pushing me to get back to the bar and it really helped. I am really happy with how today went, the first week of testing is over and I am so pleased with how it's going!

6/19/2013

For time:
500 meter row

1:44.2


Extremely happy with how this went. I have never rowed a single 500 meter row all out for time before, I've done 500 meter repeats but I've never done one row at 100% balls out pace. The actual row went quickly, but afterwards I was in a lot of pain, my lungs and chest were on fire and I thought I was going to throw up. I had to go sit outside for about 10 minutes to pull myself together so I wouldn't vomit. I am really happy with my time, Stephen said to try and aim for 1:45, I thought I was going to get closer to 2:00 so I'm really proud that I got 1:44! It really helped having Stephen and Pat push me through the row, especially the last 100 meters when my legs felt like jelly.

6/18/2013

A. Front squat, build to a max
B. Incline bench press, build to a max
C. Power snatch, build to a max

A. 210 (PR +15)
B. 105
C. 125 (PR)


Today was the first day of testing. I'm really excited to find a max of every lift since I haven't done that in a really long time. Front squats felt awesome, I worked up to 195 pretty quickly, hit 205 which was a PR then went to 210. It wasn't too much of a struggle to get it up, I think I could have gone higher but I wanted to save energy for the other lifts. Today was the first time I have lifted with a belt and I think that made a huge difference, I'm definitely going to buy one. The incline bench press was pretty awkward, I haven't done it before and it was weird. I only got up to 105, I'm not really sure if that's good or bad since I've never done incline bench. I was really happy with how the power snatch went, I got up to 115 and it felt pretty good so I went up to 125 and got it! PR! I went for 130 twice but failed. Next time! 

6/17/2013

rest day

6/16/2013

 

A. Power clean x1/Hang power clean x2; rest 2 min x6 complexes

+

3 rounds for time:

10 back squat 80% 1rm

Row 350m

A. 105-115-125-135-145-155

+

14:41 @ 180#

Power cleans felt a little heavy today, I haven't done much olympic lifting lately due to doing mostly regionals workouts for the past month, but it felt good to do some heavy cleans. The backsquat/row workout actually sucked pretty bad, the backsquats felt really heavy after the first round. I was able to break them up 5-3-2, 3-3-2-2, then 2-2-2-2-2. It took me a little longer than I thought it would, I was hoping to get closer to 10 minutes. 

6/14/2013

row 5k for time

22:02 (1:37 PR)


Today was fucking awesome and terrible at the same time. Rowing 5k is never fun or enjoyable no matter have many times you do it. I haven't rowed a 5k since September of last year so I was interested to see if I could improve my time. I started out pretty fast (for me) and tried to keep that pace, but I felt pretty shitty relatively quickly. My lungs were pretty much on fire and it was hard to catch my breath. I just tried to keep pushing, I slowed down a bit in the middle but near the end Stephen came over and really pushed me through to finish. The last hundred meters was a sprint and I felt like I was going to throw up but I ended up beating my old time by 1:37. I was extremely happy about that. I feel really good about how today went and I'm excited to start my individual programming next week!

6/13/2013

rest day

6/12/2013

20 min amrap:

200m farmers walk 1.5 pood/hand

20 seconds side plank/side

2 rope climbs

3 rounds + most of the farmers walk

This was a lot harder than I thought it would be. The farmers walk felt like shit, I was probably putting the kbs down every 50 meters or so. It wasn't muscle fatigue, it was breathing, I just felt like I couldn't breath. I don't know if it was because of the heat or because I took some days off, but I just felt terrible. The side plank was actually surprisingly tiring. The rope climbs felt easy and quick, I'm happy with how those have improved over the past few weeks. I felt pretty shitty afterwards, it might have been the heat. Oh well, even though the overall workout felt bad, I'm really pleased with how far my rope climbs have come. 

6/11/2013

A. Snatch; 2, 2, 2, 1, 1, 1; rest 3 min

B. Front squat x3/Push jerk x2/Split jerk x1; rest 2 min x5 complexes

D. Weighted chin up 2-3x5; rest 2 min

A. 65-75-85-90-95-100

B. 95-105-115-125-135

C. 10-15-20-30-40

Kept everything on the lighter side today. I haven't snatched in awhile but they felt pretty good. The front squat complex was a little disappointing, I was hoping to go heavier but it was feeling more difficult than I would have liked. I haven't done weighted pull ups in forever so I wasn't really sure where to start, I think I started a little too light. It felt good to be back in the gym after 5 days off. 

6/2/2013

AM

For time:

100 double unders

20 hspu

20 toes to bar

15 axle to OH (move forward each 5 reps)

10 unbroken axle lunges

 

PM

2 rounds for time:

2 rope climb

run 100m

4 squat clean 135#

run 100m

AM

9:58 with 100# on axel

PM

8:08 

Definitely could have performed better on both workouts today. I felt like I was just standing around a lot breathing heavy. Rope climbs were a little off today, was having trouble clamping my foot over the rope so I was using mostly my arms. Today was just kind of a blah day, I was feeling really tired and sore and just didn't have a lot of energy. 

6/1/2013

AM

For time:

30 wall balls

30 CTB

30 pistols

30 DB snatch (50# alternating arms)

 

PM

15-12-9

Deadlift 155#

Box jump 20" (step down)

AM

10:10 (8 second PR)

PM

2:47