Monday, October 6, 2014

10/5/2014


8:00 @ 75% of [max freestanding handstand hold + 10 pulls on the rower]
4:00 rest
8:00 @ 85% of [200m run + 10 burpees]
4:00 rest
For time:
30 box step-up & step-downs, 20
10 muscle-ups
30 box step-up & step-downs, 20
+
400m sled drag, tough grind

complete
+
complete
+
4:42
+
complete with 180# on sled


Ehhhh wasn't super pleased with my training today. I was getting frustrated on the handstand hold, I can handstand walk forever but I was having a lot of trouble just holding the handstand. I definitely need to work on that more. My muscle ups were really tough today, not very smooth, my elbows felt like they were going out and I felt like I didn't have control of the rings. I did 5/3/2 but they weren't pretty. Sled drag actually went really well, 180 was not very hard so I will definitely go heavier next week. 

10/4/2014


AM
3-5 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 single @ 175
B. 1 segmented snatch-grip deadlift + 1 snatch pull, 3 x 1.1 starting @ 165 & adding 10 each set; :20 between singles, 3:00 rest
C. Handstand push-ups, 2 x AMRAP unbroken; 3:00 rest
+
3 sets for even times:
500m row
50 double-unders
2:30 rest
+
3 sets:
50m sled sprint outdoors, 100 on sled
3:00 walk rest
+
L-sit, accumulate :60 in a tough variation; break and rest as needed to ensure perfect positions throughout

AM
5 rounds complete with 25#KB

PM
A. complete, 125-155-175
B. complete
C. 17, 16
+
2:56
2:56
2:54
+
:13
:12
:12
+
complete


Squat cleans were feeling easy, jerks were giving me some trouble again. I don't know why I'm having trouble with clean and jerks now. Snatch grip deadlifts are definitely getting easier , all the weight today was really light. I was a little disappointed with the HSPUs, I would have liked to get at least 20. My shoulders started fatiguing around 12. Row/double under piece went well, tried to keep the row around a 2:10 pace, first set of double unders was unbroken but then tripped up once on the second and third set. L sits were done in sets of :10, those are still rough but improving. 

10/3/2014

35:00 airdyne @Z1

10/2/2014


A. Overhead squat, 5 x 1, 32X1; 2:00 rest
B. Split jerk, build to a single @ 80-90% 1RM
+
5:00-8:00 bar muscle-up practice
+
2 sets:
:60 AirDyne @ 95-97%
6:00 rest

A. 125-145-165-170-175
B. complete @195
+
complete, hit 6 in a row (PR+2) then 5, 5, and 2
+
complete


Overhead squats were really tough today. I probably shouldn't have jumped from 145 to 165. The behind the neck split jerk was easy but I always felt very shaky and unstable on the way down. I'm not 100% sure if 175 was low enough either. It's hard to believe I was able to to 185 with no problem just last month. Split jerks were alright, 175 and 185 felt heavy but 195 went up really easily. I'm really happy with how my bar muscle ups are coming along, I hit an easy 6 right away which is a 2 rep PR. Then I hit 2 sets of 5. I went for another set but only did 2 because I could feel my hands starting to tear. I'm getting much better about throwing my hips right at the bar. Legs felt really tired on the airdyne sprints today. 

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