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

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