Tuesday, September 30, 2014

9/30/2014


A. Squat snatch, 10:00 light tech work from blocks (just above knees)
B. Back squat, 1-1-1 @ 80-85% 1RM; 2:00 rest
C1. Ring push-ups, 2 x AMRAP in :60; :30 rest
C2. DB power row, 2 x 2-3/arm, 20X0; :10 between arms, 2:00 rest
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

A. complete, worked up to 135
B. complete @215
C1. 26-25
C2. 65-75(2)
+
complete


Glad to see a bit of a deload week, especially since my back/SI joint have been acting up lately. It has been awhile since I snatched off the blocks but I worked up to 135 really easily. Snatches felt good today. Back squats, however, felt TURRRRRRRIBLE (said in the Cleveland voice). But seriously, I had to stay at 215 for all three reps because they just were shockingly difficult. I feel like 215 should not be that tough, especially since I just back squatted 245 last week. Mehh. Ring push ups are getting a lot easier. 

Monday, September 29, 2014

9/28/2014


8:00 @ 75% of [200m row + 3 ring dips + 3 toes-to-bar]
4:00 rest
8:00 @ 85% of [200m run + 20m/side 1-arm Farmer's walk @ 70]
4:00 rest
3 rounds for time:
5 bar muscle-ups
5 squat cleans, 135
+
400m sled drag, very tough grind

complete
+
complete
+
5:47
+
complete with 170# on sled


I was a little nervous about training today since my back was still really tight from yesterday. I woke up and could barely move it. As I warmed up it got a bit better, and I didn't even feel it during my workouts so that's good. I was pleased with the bar MU/ squat clean piece, all MUs were 3/2. I might have been able to get 4 but I was afraid I would fail the fourth rep and waste more time. They felt really good though, I am definitely getting better at getting my hips toward the bar. Squat cleans were all singles. The limiting factor in this was definitely breathing, my muscles were never fatigued but I was breathing pretty hard through the whole thing. Sled drag was fine, took less breaks and didn't sit! Success! 

9/27/2014


AM
5-6 rounds @ easy pace
2:00 AirDyne
25m Farmer's walk, 70/hand
2:00 row
3/side light Turkish get-ups

PM
A. Squat clean & jerk, build quickly to a tough single - not a max
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, mid-thigh), 3 x 1 heavy; 3:00 rest
+
3 sets for even times:
500m row
15 handstand push-ups
50 double-unders
3:00 rest
+
6 sets:
50m sled sprint outdoors, 100 on sled
3:00 walk rest
+
Hollow rock, accumulate 100 reps

AM
complete with 25# KB

PM
A. 200 (PR+5)
B. 200-220-230
+
4:17
4:25
4:22
+
complete, forgot to record times
+
complete


Finally clean and jerked 200 pounds!!! Woohoo!!! I am so pysched about that. I wasn't sure if I was going to hit a PR today, as I was lifting all the cleans felt really easy but the jerks were feeling off, I wasn't really punching under the bar. It has been a long time since I actually clean AND jerked instead of just jerking off the blocks. I cleaned 200 easily and barely failed the jerk so I wanted to try for it again. I got it on the second try, PR!! It was definitely a great start to the day. Snatch deadlifts are getting better. Row/HSPU workout went well but I tripped up on the double unders every round, that was frustrating because I hardly ever do that. HSPU were 8/4/3 every round. Sled sprints were same as usual. I forgot to record my times on these, ehhhhh oops. I would guess they were about the same as last week except for the 6th one, that was a little rough. During the last sprint I felt something in my back tighten up really badly. I could sort of feel it on the hollow rocks but barely. Those were done in sets of 10. 

9/25/2014


A. 1 snatch balance + 1 overhead squat, 5 x 1; 2:00 rest
B. 1 push jerk + 4 split jerks, 4 x 1 tough; 2:00 rest
+
For 8:00:
Evens: 3 burpee muscle-ups
Odds: 15 unbroken wall balls, 14 to 10
+
3 sets @ 100%:
:15 pull-ups
:20 burpees
:25 row
6:00 rest

A. 115-125-135-145-155 (PR+5)
B. 145-155-165-170
+
complete
+
complete


My snatch balance is coming along slowly but surely. They started off a bit rough, I actually failed the first rep at 115, I fell way forward. That made me a little nervous, but they actually got better as the weight got heavier. I was happy to hit a 5 pound PR on that. Split jerks felt good, I think I could have gone to 175. The burpee/muscle up EMOM was definitely harder than last week, it's crazy how much harder it was with 1 extra muscle up and 3 extra wall ball. My breathing wasn't great on that. 

Thursday, September 25, 2014

9/24/2014


AM
For time @ 80% - faster than last week:
2500m row
30 glute-ham sit-ups
100m bear crawl

PM
A. Power clean, build quickly to a touch-and-go 5RM
+
8 sets for even times:
25 double-unders
10 burpees
10 kettlebell swings, 53
:90 rest
+
3 rounds not for time:
5-7 weighted glute-ham raises, 30X0
12 heavy reverse hypers
9 glute-ham sit-ups

AM
19:46 

PM
A. 175
+
1:09
1:12
1:11
1:08
1:07
1:08
1:10
1:09
+
complete


I think I did the AM session a bit faster than 80%, it might have been closer to 85-90% but oh well. I shaved off about 4 minutes from last week so that's good. I rowed faster, I didn't break up the GHD sit ups as much and I tried to rest less between 25m sets during the bear crawl. 

I feel like my power cleans have flatlined. I haven't really hit a PR on any of those in a couple months, all my numbers are the same. 175 is my current 5RM PR, it felt good but my back rounded a lot on the 5th rep so I called it there, I don't think I would have been able to get 5 reps at 180. I did much better on the double under/KB/burpee workout this week. My breathing felt really good and my times were relatively consistent. I think I only tripped up on the double unders once. Not for time stuff was good, GH raises are getting better but still having trouble with control on the way down. My GHD sit ups are much better, they are so much faster now and I don't get as dizzy. 

Wednesday, September 24, 2014

9/23/2014


A. Squat snatch, build to a heavy single - go for it if there
B1. Back squat, 3-2-1 tough; :30 rest
B2. Legless rope climbs, 3 x 1; 2:00 rest
C1. Ring push-ups, 3 x AMRAP in :60; :30 rest
C2. DB power row, 3 x 3-4/arm, 20X0; :10 between arms, :30 rest
C3. Yoke carry, 3 x 10-15m moderate/tough; :60 rest
+
3 sets:
:60 AirDyne @ 97%
6:00 rest

A. 155 (165 Fx4)
B1. 215-225-245
B2. complete
C1. 25-25-23
C2. 60-65-70
C3. complete with 140# on yoke
+
complete



Today was very frustrating. I was hoping to get a snatch PR since my snatches have been going so well lately. I worked up to 155 pretty quickly then went for 165. I failed the first one because the bar was too out in front. I went for it a second time and thought I had it! I was in the bottom and all I had to do was stand it up but then for some reason I tipped backward and fell on my butt. I don't know if I surprised myself by catching it or what happened but I was pretty mad, I should have been able to stand that up. I went for it two more times and both attempts were out in front. UGHH. I don't understand. I think a lot of it was mental, Stephen said I was worrying about it because I've never snatched that weight before but it's good to know I can at least get under it. Now I just have to stand it up. Merrrr. So frustrating. I don't think I have been that angry about lifting in a long time. It was hard not to stew about it for the rest of my training session.


This is me UNDERNEATH 165

This is me after failing for no reason


This is me pouting
After that, mentally it was hard to stay focused on the rest of my training. I should have gone heavier on the back squats, my SI joint has been bothering me again, not nearly as bad as the last time but it's becoming noticeable so I'm going to have to see Pete again soon. I definitely could have done 255 for the last rep though. Legless rope climbs felt hard today. I was pleased with my ring push ups, I got more than last week. The yoke carry was cool too since I hardly ever do that. The airdyne sprints sucked as per usual. Overall not the best day. 

Monday, September 22, 2014

9/22/2014


9/21/2014


8:00 @ 75% of [150m row + 5 burpee toes-to-bar]
4:00 rest
8:00 @ 85% of [200m run + 50m Farmer's walk @ 53/hand]
4:00 rest
For time:
12 bar muscle-ups
+
400m sled drag, very tough grind

complete
+
complete
+
2:22
+
complete with 165# on sled


I have really been enjoying my Sunday sessions lately, I really like the 75%, 85% then all out effort. The bar muscle ups went better than expected, the last time I did bar muscle ups was probably three months ago? Maybe longer, and I had to basically do one every minute. This time, I was able to string 4 together right away, then 3, then 3, then 1 and 1. I was hoping to string the last 2 together but I failed the last rep. I still need to work on my technique so I can string them together more efficiently but I was pleased with how these felt today! The sled drag wasn't too bad, I was going to do 160 but Heather told me to just do 165 so I did and it wasn't terrible. I actually have been enjoying the sled drags recently, I would prefer to do super heavy and a shorter distance than really light and a longer distance. 

9/20/2014


AM
5-6 rounds @ easy pace
2:00 AirDyne
5 dead hang to inverted
2:00 row
3/side light Turkish get-ups

PM
A. Squat clean, build quickly to a single @ 185
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, mid-thigh), 3 x 1.1 heavy; :20 between reps, 3:00 rest
+
For time - goal is sub-5, go for it and see what happens:
50 hang squat cleans, 115
+
4 sets:
50m sled sprint outdoors, 100 on sled
3:00 walk rest
+
Hollow hold, accumulate 120 seconds; rest and break as needed to ensure solid positions throughout

AM
complete with 25#KB

PM
A. complete, 125-155-175-185
B. 185-205-225
+
5:27
+
:12
:13
:13
:13
+
complete


Felt good today. Squat cleans were easy. Snatch grip deadlifts are definitely getting better as well. I was really happy with how the 50 hang squat cleans ended up, I was shooting for under 5:00 but I think 5:27 is still pretty solid. I did sets of 5 the entire time. It was definitely challenging, the first 5 were very easy but after the second set of 5 I knew it was going to be tough. The weight never felt heavy but my legs got fatigued pretty quickly and it became harder to quickly stand up out of the squat. I was also breathing pretty hard after about 20 reps. I'm glad Stephen pushed me on the last 15 reps, I probably would have tried to rest a bit longer between sets. If I had to redo this, I think I would try to rest less in the beginning between sets, maybe open with a bigger set and really push it more toward the end as well. I'm definitely happy with my time though. The sled sprints were way better than last week, even though they were 10 pounds heavier I felt a lot better recovery-wise. And also I only had 4 this week instead of 6 so that was nice. I did the hollow hold in sets of :20, that was getting pretty tough by the end. 

9/19/2014

45:00 airdyne @Z1

Thursday, September 18, 2014

9/18/2014


A. Snatch balance, build to a max
B. 1 push jerk + 3 split jerks, 4 x 1 tough; 2:00 rest
+
For 12:00:
Evens: 2 burpee muscle-ups
Odds: 12 unbroken wall balls, 14 to 10
+
3 sets @ 100%:
:15 CTB pull-ups
:20 box jump-overs, 20
:25 row
6:00 rest

A. 150 (PR+5)
B. 135-155-165-170
+
complete
+
complete


Really excellent day. I was happy with the PR on my snatch balance, I finally worked my way up to 150. The snatch balances are definitely getting better, although I am still going forward a bit when they get heavier. I failed 150 twice, for some reason I was stopping myself before I even dropped under the bar, not sure why. I went for it a third time and got it. The push jerk/split jerk complex is also getting easier. I have been having a slight pain in my right wrist whenever I do heavy split jerks, I'm not sure why that's happening. Maybe I am not pushing myself under the bar enough. It didn't start bothering me until I got to 165. The burpee muscle up/wall ball EMOM was pretty fun, I haven't done burpee MUs in awhile and those felt really good. The last piece was ROUGH MAN. Doing :15 of CTB pull ups is actually pretty difficult. I was able to hold on to the bar the entire time for all three sets but the third set was definitely a struggle. Also it was sort of awkward to try and watch the clock while doing pull ups. I was trying to go as hard as I could on everything, the row sprints were definitely the worst part. I felt like my recovery between sets could have been better. But overall a very good day of training. I love Thursdays. 

Wednesday, September 17, 2014

9/17/2014



AM
For time @ 80%:
2500m row
30 glute-ham sit-ups
100m bear crawl

PM
A. Hang power clean, build quickly to a 5RM
+
6 sets for even times:
30 double-unders
10 kettlebell swings, 60
10 burpees
:90 rest
+
3 rounds not for time:
6-8 weighted glute-ham raises, 30X0
15 moderate reverse hypers
:20 hollow hold

AM
23:57

PM
A. 165 (170 for 4, failed the 5th rep)
+
1:10
1:14
1:13
1:13
1:12
1:16
+
complete


I really enjoyed my z1 session this morning, it went very quickly. I like that my Wednesday morning stuff is always different now. The bear crawl was definitely the most difficult part. I was a little disappointed with my 5RM hang power clean, 170 is my PR for that and I hit it 4 times but failed the 5th rep. I didn't drop under the bar enough and I fell forward. The KB/burpee workout didn't feel great today. The KBs were easy but the burpees were too slow, I felt very heavy and I know I should have done them much faster. All double unders were unbroken so that's cool. 

Tuesday, September 16, 2014

9/16/2014


A. Squat snatch, 6 x 1 @ 145; begin a set every :90
B1. Back squat, 4-3-2-1, 20X0 - stick to the tempo; :30 rest
B2. Legless rope climbs, 4 x 1; 2:00 rest
C1. Ring push-ups, 3 x AMRAP in :60; :30 rest
C2. DB power row, 3 x 4-5/arm, 20X0; :10 between arms, :30 rest
C3. Axle overhead walking lunge steps, 3 x 10 total heavy; :60 rest
+
3 sets:
:50 AirDyne @ 97%
5:45 rest

A. complete
B1. 195-215-235-245
B2. complete
C1. 22-22-20
C2. 55-60-65
C3. 110-120-130
+
complete


Solid day of training. I am so happy with how the snatches felt today, I didn't have any misses, I was actually a little shocked at how easy they were. I just tried to remember what Chelsea Kyle told me about lifting with patience. I think if I can snatch 145 consistently then hopefully that means a snatch PR is in the near future, because if I can do the same thing with 150 then it shouldn't be too difficult to get to 165 (hopefully). I wish the back squats had been a bit heavier, I was having some slight discomfort in my SI joint on 235 and 245, I don't think I warmed up enough because it hasn't hurt in awhile. DB power row is awkward. The axle overhead walking lunges were actually pretty cool, I enjoyed it. 

9/11/2014


A. Snatch balance, 1-1-1-1-1 heavy; 2:00 rest
B. 1 push jerk + 2 split jerks, 4 x 1 tough; 2:00 rest
+
For 12:00:
Evens: 3-5 muscle-ups
Odds: 10 unbroken wall balls, 20 to 10
+
3 sets @ 100%:
:20 pull-ups
:20 no push-up burpee box jumps, 20
:20 row
:60 rest

A. 105-115-125-135-145
B. 145-155-165-175
+
complete
MUs were 5, 4, 4, 4, 3, 3
+
complete

9/14/2014


8:00 @ 75% of [100m row + 5m handstand walk]
4:00 rest
8:00 @ 85% of [200m run + 20m/side heavy 1-arm Farmer's walk]
4:00 rest
For time:
30 DB man-makers, 25/hand
+
400m sled drag, very tough grind

complete
+
complete with 100# thing
+
10:16
+
complete with 150# on sled

9/13/2014


AM
5-6 rounds @ easy pace
2:00 AirDyne
5 dead hang to inverted
2:00 row
3/side light Turkish get-ups

PM
A. Squat clean, 8 x 1 @ 175; begin a set set every :60
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, mid-thigh), 4 x 1 heavy; 3:00 rest
+
4 rounds for time:
10 DB shoulder-to-overhead, 30/hand
15 CTB pull-ups
+
6 sets:
50m sled sprint outdoors, 90 on sled
3:00 walk rest
+
Hollow rock, accumulate 120 seconds; rest and break as needed to ensure solid positions throughout

AM
complete with 25# KB

PM
A. complete
B. 185-195-205-215
+
4:56
+
complete
I'm gonna be honest, I totally forgot to look at my times on these. I even had a stop watch but I was focusing on how much the sprint hurt and then forgot to look at what the time was errrrrr my bad, if I had to ball park I would say they were between :13-:19
+
complete

9/12/2014

40:00 row @Z1

9/9/2014


A. Squat snatch, 6 x 1 @ 140; begin a set every :90
B1. Back squat, 6-4-2 @ 80-90%, 20X0 - stick to the tempo; :30 rest
B2. 1 legless rope climbs + 1 rope climb, 3 x 1; 2:00 rest
C1. Ring push-ups, 3 x AMRAP in :45; :15 rest
C2. DB power row, 3 x 5-7/arm, 20X0; :10 between arms, :30 rest
C3. Double KB overhead walking lunge steps, 3 x 10 total heavy; :60 rest
+
3 sets:
:45 AirDyne @ 97%
5:30 rest

A. complete
B1. 185-205-225
B2. complete
C1. 18-18-20
C2. 50-55-60
C3. complete with 35# KBs
+
complete

Tuesday, September 9, 2014

9/7/2014


8:00 @ 75% of [1 free-standing handstand push-up + 100m row]
4:00 rest
8:00 @ 85% of [25m heavy Farmer's walk + 25m heavy prowler push]
4:00 rest
For time @ 100%:
10 thrusters, 95
30 double-unders
8 thrusters, 95
30 double-unders
6 thrusters, 95
30 double-unders
4 thrusters, 95
30 double-unders
2 thrusters, 95
+
800m sled drag, tough grind

complete
+
complete with 90# on prowler, 70#/hand farmers walk
+
4:26
all thrusters UB
+
complete with 110# on sled

9/6/2014


AM
5 rounds @ easy pace
2:00 AirDyne
5 dead hang to inverted
2:00 row
2/side moderate/tough Turkish get-ups

PM
A. Squat clean, 6 x 2 @ 165; begin a set set every :60
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, mid-thigh), 4 x 1.1 starting @ 165 and adding; :15 between singles 3:00 rest
+
6 sets @ very high effort:
10 alternating box step-ups, 20
9 kipping handstand push-ups
8 CTB pull-ups
7 shoulder-to-overhead, 85
:90 rest
+
5 sets:
50m sled sprint outdoors, 90 on sled
3:00 walk rest
+
Front leaning rest on rings, accumulate 180 seconds; rest and break as needed to ensure perfect positions throughout

AM
complete with 35# KB

PM
A. complete, all TNG except for 4th set
B. 165-185-195-205
+
1:41- HPSU UB
1:32- UB
1:50- 7/2
1:41- 7/2
2:00- 7/1/1, fell off wall
1:50- 7/2
+
:12
:11
:12
:13
:14
+
complete

9/5/2014

40:00 row@z1

9/4/2014


A. Snatch balance, build to a tough set in 5-7 attempts from an empty bar
B. 1 push jerk + 1 split jerks, 6 x 1 tough; begin a set every 2:00
+
For time:
30 wall balls, 14
15 strict pull-ups
20 wall balls, 20
10 muscle-ups
10 wall balls, 30
5 rope climbs
+
3 sets @ 100%:
:15 toes-to-bar
:15 box jumps w/step-down, 20
:15 row
5:25 rest

A. 85-105-115-125-135-140-145(F)
B. 145-155-165-175-180-185
+
13:46
+
complete

Thursday, September 4, 2014

9/3/2014


AM
For time @ 70%:
3000m row
100 AirDyne calories
200m heavy reverse sled drag indoors

PM
A. Hang power clean, build quickly to a 3RM
+
10 sets for even times:
20 double-unders
8 alternating DB snatches, 45
8 burpees
:60 rest
+
3 rounds not for time:
6-9 weighted glute-ham raises, 30X0
15 ab wheel roll-outs
15 moderate reverse hypers

AM
41:39 with 140# on sled

PM
A. 175
+
:59
:60
1:01
1:03
1:03
1:03
1:11-broke on DUs
1:02
1:03
1:02
+
complete


I really enjoyed the Z1 session. The 3k row felt really easy. The only tough part was the sled drag, that took awhile, my legs were burning a bit after that. I would have liked to get a bit higher on the 3RM hang clean, 175 ties my current PR. The first two reps were relatively easy but the third rep felt like a max so I called it. Hopefully I'll be able to get 180 soon. The double under/snatch workout was cool, it was just really long. 10 sets felt like it lasted forever. All double unders were unbroken except for the 7th set. DB snatches felt easy except for the last couple sets. My lower back is blown up today so I'm not sure if that's from the DB snatches or something else. 


Tuesday, September 2, 2014

9/2/2014


AM
50:00 AirDyne @ Z1, off bike every 10:00 for 5 CTB pull-ups + 10 hand-release push-ups + 15 air squats

PM
A. Squat snatch, 6 x 1 @ 135; begin a set every :60
B1. Back squat, 8-5-2 @ 80-90%, 20X0 - stick to the tempo; :30 rest
B2. Legless rope climbs, 3 x 1; 2:00 rest
C1. Ring push-ups, 3 x AMRAP in :40; :20 rest
C2. 1-arm DB row, 3 x 2-3/arm, 20X0; :10 between arms, :30 rest
C3. Double KB front rack walking lunge steps, 3 x 12 total heavy; :60 rest
+
3 sets:
:40 AirDyne @ 97%
5:15 rest

AM
complete

PM
A. complete
B1. 175-195-215
B2. complete
C1. 18-18-176
C2. 70-75-80(2)
C3. complete with 35# KBs
+
complete


Snatches felt a little off today although they were better than last week. I fell forward on a few of them and had to chase it a bit before I could drop it. I failed one rep, I went too far forward in the bottom and lost it. The only reps that felt 100% clean were the first and last rep. Back squats are feeling much better, woohoo! I have been doing those in my nanos since they have been paired with rope climbs and I don't like to do rope climbs in my lifting shoes. I could probably go a bit heavier on the squats if I had my oly shoes on. The legless climbs got better each round, the first one was a little tough but the 2nd and 3rd climbs felt easy. Those are fun! 

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