Sunday, October 26, 2014

10/26/2014


A. Standing triple jump, 8:00 practice
B. Overhead shot toss, 8:00 practice
+
8:00 @ 70% of [5-10m handstand walk + 100m row]
4:00 rest
8:00 @ 70% of [200m run + 10 hand-release push-ups]
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8 sets:
150m run @ 90% aerobic
:30 rest


A. complete
B. complete
+
complete
+
complete
+
complete


Very glad today was on the lighter side, I am extremely sore from the workout yesterday. Arms are hurting from all those muscle ups. Standing triple jump practice went as expected, TURRIBLE. I am just not good at that. Shot toss practice got better as time went on, just had to remember the technique. Handstand walk was good, 10 meters every time. Hand release push ups hurt due to the soreness from muscle ups. The 150 meter runs were good, tried to keep the pace I would run for the OPTathlon. 

10/25/2014


AM
5-7 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, 8 x 1 @ 185; begin a set every :60
B1. Snatch pull clusters, 3 x 1.1 starting @ 165 & adding 5 each set; :20 between singles, :90 rest
B2. Handstand push-ups, 3 x 10 unbroken; :90 rest
+
3 rounds for time w/20:00 cap:
9 muscle-ups
27 wall balls, 14 to 9
20 toes-to-bar
14 deadlifts, 155

AM
6 rounds complete
25# KB

PM
A. complete
B1. complete
B2. complete
+
2 rounds + 18 TTB


Definitely did not warm up enough for the squat cleans, they didn't start feeling good until halfway through. I failed the first one because I was sloppy with my set up. Snatch pulls are getting better. HSPU felt great today, they were fast and easy. The 20:00 piece was tough, I haven't done a workout that long in awhile. The first two rounds actually went pretty well but I struggled in the third round. Muscle ups were 5/2/2, then 3/3/3, then 2/2/2/2/1. Tried to keep the toes to bar in sets of 5 but they fell to singles in the last round. Deadlifts were always 6/4/4 and felt easy. I was definitely breathing hard right away, doing large sets of muscle ups and wall ball always tires me out. I was sort of disappointed with my performance on this, I feel like I just gave up in the third round. I think I actually could have finished the workout under the time cap if I would have pushed myself. Once I got to the wall ball, I was breaking it up way too much. I do much better if I have someone telling me to pick up the ball or telling me when to go, especially at the tail end of a workout. Once I got to the toes to bar I should have tried harder to get those done and get to the deadlifts but I just sort of gave up. I would like to re-test this in a few months, I think I can finish it.

10/23/2014


A. Overhead squat, 5-5-5, 20X1; 2:00 rest
B. Split jerk from behind the neck, 1-1-1-1-1 building; 2:00 rest
+
For 14:00:
Evens: 3 bar muscle-ups
Odds: 1/side tough 1-arm KB overhead squat
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3 sets @ 100%:
:20 pull-ups
:20 box jumps & step-down, 20
:20 AirDyne
6:00 rest

A. 110-115-120
B. 145-165-175-180-185
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complete
60# KB 
all bar MUs unbroken
+
complete
+
1 hour of oly technique work with Chelsea Kyle


Overhead squats and behind the neck jerks were tough today. My right wrist was in pretty bad shape. It started hurting on the overhead squats and only got worse during the jerks. 145 and 165 didn't bother it but then it really hurt on the rest of the sets. Not really sure what's going on, this is a recent thing and it only bothers me on overhead squats, I'm not sure if I need to move my hands or rotate them out more but I think I'm definitely doing something wrong. The EMOM was good, I used a 60# KB because of the wrist pain, didn't want to go any heavier. All bar muscle ups were unbroken, not as fast as two weeks ago though. The last piece was fine but my hands were wrecked by this point and it hurt to hold on to the bar. I've realized that I can't work out when there's no one in the gym. I was by myself for most of my training session and I just had no motivation. I actually focus a lot better when there are more people in the gym. Just a random realization I had today.

The oly clinic was good but frustrating. I worked on snatches and focused on keeping the bar close as I'm dropping underneath it. I just felt like every rep was the same and I wasn't improving. I kept falling forward on my toes. It just wasn't clicking for some reason. Hopefully next time is better. 


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