11/19/2014

AM
3000m row @Z1

PM
10:00 muscle up and touch and go deadlift @185 practice-no fatigue here, just get a feel for the transitions
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For time:
750m row
150 double unders
10 power snatches, 95
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10 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%

AM
complete

PM
complete, MUs in sets of 3, deadlifts in sets of 6
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6:34
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complete


Muscle ups felt really easy, all sets of 3. I am trying a new thing where I sort of let go and re-grip quickly at the top of each muscle up, I realized it helps me pull my elbows back and get into the dip position easier. Deadlifts were in sets of 6, didn't want to push anything too hard but they didn't feel that heavy. I was having a slight discomfort in my SI joint during the deadlifts but nothing serious. I think Jeff and I will do very well on this event.

I'm pleased with the row/snatch workout. I kept the row between 2:00-2:03 pace the entire time, confident I will be able to do this Saturday. The hardest part was actually the double unders, my shoulders were smoked. Not sure if it's from doing muscle ups before this but they were way harder than last week. I hit 60 in a row, then they were smaller sets after that. Snatches were all singles but no rest between reps. I wish I would have used the competition plates, my bar was bouncing all over the place and I probably could have shaved a few seconds off if I would have used the other plates. Oh well. Happy with this and I think Jeff and I should be fine on this event as well!

Airdyne was good, although I think I should have recovered a bit more from the snatch workout before I did this. My legs were still really tired and my breathing was pretty heavy the whole time.

11/18/2014

A. Squat snatch from high hang (no blocks), build to a tough triple
B1. Close-grip bench press, 2-2-2, 20x1; :30 rest
B2. Pendlay row, 3x1-2, 20x1; :30 rest
B3. Farmers walk, 3x10m tough, 2:00 rest
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5:00 airdyne @Z1
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3 sets:
:35 airdyne @97%
4:30 rest
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5:00 airdyne @Z1

A. 120
B1. 130-135-140
B2. 150-155-165
B3. 140#/side for first set, dropped to 125#/side for second & third set due to tweak in neck
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complete
+
complete
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complete


Snatching was better than it has been in weeks. Last week I worked up to 105 for a double, this week I was able to hit 120 for a triple. I was trying not to over-think everything so much and focused on getting tight before my pull. I actually think I could have hit 125, the weight never felt heavy, I stopped because it was getting tiring returning it to the hang every time. I think if I would have started heavier I would have been able to get 125. I'll remember that for next time. Really happy with this. 

Bench press was good, I hit 140 for a double which is 5 pounds below my max. The second rep was a bit of a struggle but not too bad, I think I could definitely get 145 for a single and hopefully 150 soon. 

I think I was a little too enthusiastic on the farmers walk this week. Last week I did 130#/side and it really wasn't that bad so I jumped to 140#/side. Errrrr, it was pretty tough. Carrying it isn't the hard part, it's picking it up off the ground. I did 140 for the first set but as I was setting down the things (I still don't know what they are called) I felt something tweak in the right side of my neck. It wasn't anything major and it went away after a few minutes but it was enough to make me take some weight off. I went down to 125. Definitely not going to mess with anything right before a competition.