Wednesday, July 31, 2013

7/30/2013

A. Front squat, build quickly to a single @ 90+% 1RM; rest as needed
B1. Squat snatch, 6 x 2-3 touch-and-go @ 95-105; :60 rest
B2. Ring muscle-ups, 6 x AMRAP in :60; :60 rest
+
20:00 AirDyne @ Z1

A. 125-155-185-200(F)
B1. complete with 2 reps @ 95#
B2. complete, 2 muscle ups each time
+
complete


The front squats were a little rough today, I had nothing in my legs for some reason. I was pretty surprised I failed a front squat at 200 because 185 felt pretty easy but when I went for 200 I started to come back up and tipped forward and just couldn't stand it up. Frustrating. I don't know if it's because of being at the Games/traveling/whatever or if I just didn't have it today. The snatches are getting better and better each time, I think I am starting to move under the bar a lot faster than I was a few weeks ago. I still have a problem sometimes of not bringing the bar close enough to my body, therefore every time I snatch I am playing a game of chance as Stephen would say, so I need to work on that. It will just take lots of reps to break that bad habit. Muscle ups felt good, I am still only doing 2 per minute but also am not feeling as tired on those after snatching. When I did this two weeks ago I failed two muscle ups, today I did not fail any. I really do need to start working on muscle ups without a false grip, they would be so much easier. During my Z1 airdyne I got to watch Megan split jerk 185#, nice job Megan!

Monday, July 22, 2013

7/22/2013

rest day

We are in California! Very excited for the Games to start tomorrow!!!


Sunday, July 21, 2013

7/21/2013

6:00 @85% 
1 rope climb
1 stone carry to back wall
5 kipping handstand push ups
1 stone carry back to rope

3:00 rest

6:00 @85%
5 CTB pull ups
7 box jumps (20")
100 meter row

3:00 rest

6:00 @85%
5 toes to bar
5 burpees
25 double unders

+
2 sets of:
400 meter sled drag, add weight from last week if possible but stay at steady grind throughout
3:00-5:00 rest

complete
+
complete with 100# on sled


Another good day today. All the 6:00 amraps felt really good. Rope climbs were nice and fast and the stone felt a lot easier than the last time I did it a few months ago. Everything felt really good, I think because I got a lot of sleep last night and took a long time to warm up this morning. The sled drag sucked as usual, I added 10 more pounds to the sled than I did last week. I tried to keep it at a steady pace but I was switching between going forward and backward a lot. Hoping this gets easier the more I do it.

Saturday, July 20, 2013

7/20/2013

A. Hang squat snatch from dead stop just above the knees, build to a max
B. Clean & split jerk, 10 x 1 @ 140; begin a set every :60
+
4 sets of:
20 unbroken wall balls
2:0
0 AirDyne @ 90% aerobic
2
:00 rest

A. 120 
B. complete
+
complete


Hang snatches felt great today, it's the best they have ever felt. I worked up to 120 pretty easily, I was dropping under the bar pretty quickly. The clean and jerks also felt good and went better than last week when I was doing 135, no pain in the biceps or forearms. The wall ball/airdyne thing was just as terrible as last week, my wall balls were all over the place, hitting me in the face and shit. The first 10 would feel easy and the last 10 were a struggle. 20 unbroken wall balls were a lot harder than I thought they would be, probably because I never do that many in a row, ever. But this is definitely going to help me in the long run, I'm happy to be working on those. 

Thursday, July 18, 2013

7/18/2013

A1. Close-grip bench press, 4x6-8, 30x1, :60 rest
A2. Weighted strict pull-ups, 4xAMRAP in :60 @10#, :60 rest
+
10:00 @80-90%:
150 meter row
6 burpee pull ups
+
10:00 Airdyne @Z1

A1. 65-75-85-95
A2. 9-7-7-8
+
complete
+
complete



Wednesday, July 17, 2013

7/17/2013

A. Hang power clean, build to a tough triple
+
:20 prowler sprints @100%, moderate load that allows fast foot turnover in street
2:40 rest
+
:20 Airdyne @100%
2:40 rest

A. 165
+
complete with 90# on prowler
+
complete


Well, I thought today was finally going to be the day I was going to throw up from working out. It hasn't happened yet (knock on wood) and didn't happen today but I sure as shit came pretty close. I think it was mostly the heat, and also the sprints. Yeah.....those were rough. The hang cleans went better than expected, I thought I was going to get 155 at the most, I went for 165 and failed on the third clean so rested a few min and then tried it again and got all three. The prowler sprints were pretty awful, the first ten seconds felt good but then my legs started to really burn and my steps would slow down. By the time I would almost catch my breath, it was time to do another one. When I went to do the airdyne sprints I wasn't fully recovered from the prowler. After the airdyne, I felt pretty bad. I thought I might throw up for a bit, but after I sat down and ate some fruit I felt better. I definitely need to do more things like this, it's good for me to work on my lungs. I just wish it wasn't so effing hot!

Tuesday, July 16, 2013

7/16/2013

A. Front squat, build quickly to a single @ 85-90% max
B1. Squat snatch, 6 x 2-3 touch-and-go @ 75-85; :60 rest
B2. Muscle-ups, 6 x 1.1; :30 between singles, :60 rest
+
10 sets of:
:30 AirDyne @ high aerobic effort (fastest without leg burn)
:30 spin


A. 125-155-175-190
B1. complete @75 with 3 reps 
B2. complete, 2 failed MUs, fell out of the top of the dip
+
complete


My squat snatches are getting better, I am able to move under the bar a bit faster than before. I think it was smart to go with 75# so I could focus more on good form. The muscle ups were extremely frustrating, on the first and third set I failed the second muscle up, I caught myself plenty high but for some reason I would fall out of the dip. I was getting pretty aggravated, I hardly ever fall out of the dip like that. The muscle ups didn't feel as good as they did when I did 30 for time, I think it's because I was also doing snatches and wasn't resting as much between MUs. They just didn't feel good. Oh well, something to keep working on. 

Monday, July 15, 2013

7/15/2013

rest day

7/14/2013

5:00 @ 80% of [5 CTB pull-ups + 30 double-unders]
3:00 rest
5:00 @ 80% of [3 kipping handstand push-ups + 9 Russian kettlebell swings @ 53]
3:00 rest
5:00 @ 80% of [1 rope climb + 7 burpees]
+
2 sets of:
400m sled drag, steady grind, alternate between forward and backward as desired but stay moving throughout
3:00-5:00 rest


complete
+
complete @90# on sled 


Felt pretty slow and sluggish today, I don't think I got enough sleep the night before. Everything felt more difficult than it should have been, especially the HSPU and rope climbs. I just felt sore and tired. The sled drags were alright, I found that when I drag it backwards it's much easier than dragging it behind me. The first 400 meters went relatively quickly, but the second 400 meters felt like it took forever, my legs were on fire. 

Saturday, July 13, 2013

7/13/2013

A. Squat snatch from high hang (short dip, FAST under the bar), build to a max
B. Clean & jerk, 10 x 1 @ 115-135; begin a set every :60
+
5 sets of:
15 unbroken wall balls
1:30 AirDyne @ 90% aerobic
2:00 rest


A. 110
B. complete @135
+
complete


First day of individual programming! The squat snatches felt a lot better than when I did them on Tuesday, I was able to get under the bar faster. The clean and jerks felt good, arms were a little sore today though. The wall ball/airdyne thing wasn't terrible but it also wasn't pleasant, the wall balls actually felt pretty good, the airdyne sucked just because 1:30 drags forever when you're on the airdyne. But overall a pretty good day.


Friday, July 12, 2013

7/12/2013

rest day

7/11/2013

AMRAP in 20:00
10 wall balls
10 box jumps (20")
10 deadlifts (145#)
10 burpees

7 burpees short of 6 rounds


Last day of testing. I really did not enjoy this one, long metcons are my weakest area. Anything over 10:00 feels too long. I started breathing heavy basically right away, I felt like I was constantly moving and not taking too many breaks but I know my box jumps and burpees could have been faster. After the first two rounds I started breaking up the wall balls 5 and 5, and I was probably resting too long. After the 3rd round I broke up the deadlifts 7 and 3, which I don't know why I did because 145 is not that much, but my legs felt toasted. I think my transitions between movements were pretty good but overall still too much resting. I am looking forward to improving this, it's the area that needs the most work. I need to be able to get through a 20:00 metcon without being winded after the first two minutes, especially if a long metcon comes up in the Open. I am excited to start my individual programming!

Thursday, July 11, 2013

7/10/2013

A1. Shoulder press, build to a max
A2. Weighted pull-up, build to a max
+
For time:
30 muscle-ups


A1. 100 (PR+5)
A2. 55 (PR+2)
+
23:07 (PR because I actually finished) 


Today was the only day of testing that I was not looking forward to (besides 300 FY). I was pretty nervous about the 30 muscle ups since I hadn't done any muscle ups since before regionals. The shoulder press was alright, I wish I had gotten at least 105 but I am not great at strict press. I was happy with the weighted pull up, it was a struggle though. Then came the muscle ups, and I was surprised at how good those felt. I was not able to string any together, I did the first one and knew it was going to be all singles. At first I basically tried to go every 30 seconds-ish. After 10 minutes I had done 15 MUs and I was really pleased with that. Around the 20th MU, they started getting pretty hard. The last five were tough and I had one or two reps that was a struggle to push out of the dip, but I never failed a single muscle up and I am very happy about that. I also had no bicep or forearm pain. I'm really pleased with how this went because last time I did 30 muscle ups for time (some time back in December) there was a 20:00 time cap on it, and I only got 19 MUs before the time cap ran out. And this time, I had finished 15 MUs in only 10 minutes. Pretty cool. Now I need to start working on a) doing them without a false grip and b) stringing them together. But overall I was really happy with how this went. Only one day of testing left!

Tuesday, July 9, 2013

7/9/2013

A. Squat snatch, build to a max
+
For time:
20 squat snatches, 77% of A


A. 115
+
8:23 @ 90#


Today was really frustrating. I am pretty bad at squat snatches, I just can't force myself to drop under the bar into a squat, I always want to power snatch everything. I worked up to 115 on the first part which was what I was expecting. The second part was very frustrating, it took me a lot longer than I thought it would. I kept wanting to power snatch, a few of them were no reps because I didn't pull all the way into a squat. I don't think it should take me 8 minutes to do 20 snatches. I am looking forward to improving on this. Did some butterfly pull ups and bar muscle up practice afterwards. 


Sunday, July 7, 2013

7/7/2013

300 FY

152 calories (14 cal PR)


This one is always terrible. I felt pretty good for the first few minutes but then it started getting pretty shitty. I wasn't sure if I was going to reach my goal of 150, I may have started out too slow. The last 2 minutes were horrible, that's always the point where time seems to drag so slowly and I just want to get off the bike. Luckily I had Stephen and Pat and everyone else pushing me to finish so I was able to go pretty hard at the end. I would like to do this again in a few months and try for 160.

Saturday, July 6, 2013

7/6/2013

A. Deadlift, build to a max
+
For time:
50 handstand push ups

A. 305 (PR+20)
+
10:02


Finally got over 300 on my deadlift! I was really hoping to PR today since I haven't gone for a max deadlift in awhile. I did 285 which was my current PR, did 300 and it felt like I had more room to go up, so I went up to 305 and got it. It actually felt a lot easier than the rep at 300. Stephen said I probably could get 10 more pounds at least but we decided to call it for the day. Then I did the handstand push ups and those sucked a lot. I was pretty disappointed in how those felt, I feel like they have gotten a lot worse over the last few months. I did 10 and then had to break them up into 5s until around 35 and then I started breaking them up into 3s and 4s. My arms and shoulders were just sore as shit. I really need to work on these more, they used to feel a lot easier. But overall really happy with my deadlift!!

Thursday, July 4, 2013

7/4/2013

3 rounds for time:
25 kettle bell swings (53#)
15 pull ups

7:32


I was really disappointed with this. The kettle bell swings felt decent but the pull ups fell apart pretty quickly. I was able to butterfly them for the most part but eventually I had to do kipping pull ups because my grip was gone. I was just resting way too much in the transition from pull ups to kettle bell. I'm not very happy with how I did on this, hopefully I'll get to re-do it eventually. 

Wednesday, July 3, 2013

7/3/2013

For time:
50 double-unders
10 burpees
40 double-unders
10 burpees
30 double-unders
10 burpees
20 double-unders
10 burpees
10 double-unders
10 burpees


4:51 (1:23 PR)


I was really happy with how this went, I didn't think I would get under 5:00. The double unders felt really fast but my burpees got pretty slow by the third round. My legs felt really heavy and I know I definitely  could have gone faster on those. Overall I'm really pleased with how it went. 

Tuesday, July 2, 2013

7/2/2013

A. High-bar back squat, build to a max
B. Clean & jerk, build to a max


A. 248 (PR + 13)
B. 174 (PR + 4)


Great day today!!! I was happy I PRd both my back squat and clean and jerk. Back squat felt good all the way up to 230, then I started to struggle a bit but still was able to stand it up relatively fast. Once I hit 248 I knew I probably wouldn't be able to go higher. PR!! My legs were pretty tired by the time I got to the clean and jerk so I didn't do as well as I would have liked on that. I got up to 174 and failed the clean, that got in my head a bit. I waited a few minutes and tried it again and got it, PR! The jerk felt pretty good but I don't know if I would have been able to clean any more than 175 at the moment because I was fatigued from the back squat. Overall, another good day! 

Monday, July 1, 2013

7/1/2013

Rest day. Looking forward to getting back to testing tomorrow!

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