Thursday, December 18, 2014

12/17/2014

AM
3 sets:
300m ski erg @90% aerobic
2:00 rest
400m run @90% aerobic
2:00 rest
500m row @90% aerobic
2:00 rest

PM
A. Split jerk from blocks, 10:00 tech/speed work @heavy loads
B. Power clean, 1-1-1-1 building; begin a rep every 2:00
C. Power clean, 16x1 @90% of best load in B; begin a rep every :20
+
4 sets @increasing effort:
30 double unders
15 KB swings, 53
15 burpees
30 double unders
+
10:00 airdyne easy

AM
complete

PM
A. complete
B. 155-175-185-195
C. complete @175
+
2:26
2:16
2:01
2:00
+
complete


Very solid day. AM session went really well, I enjoyed starting with the ski erg and doing the run second.

I worked up to 175 on the split jerk, focused on aggressive punch underneath/through. Jerks felt really good today, although the weight seemed heavier than normal when it was sitting on my shoulders.

Power cleans were WAY better this week. I tried to make sure I was properly warmed up for this because I didn't want to feel stiff going into heavy cleans like I did last week. Everything was much easier and form was a lot better today. I worked up to an easy 185. I asked Stephen if he thought jumping to 200 would be too much and he said it would be better to go to 195. Definitely a good decision. 195 felt good but I caught it with my feet a bit wide. The cleans at 90% were also much better than last week. Breathing was a lot better and form was good on each rep. Very happy with this!

The DU/KB/burpee piece went well, I might have started out too fast. All KB swings were unbroken, those were definitely holding me back since there's really no way to speed those up. I had control over the double under speed, burpee speed, and transitions. On the first two rounds, transitions were slower and double unders were at a relaxed pace. Third round was faster and then I went all out on the last set. I flew through the double unders, got through the KB swings, and tried to keep a quick pace on the burpees. I was on pace to shed about :10 off my previous time but I tripped up on the double unders on rep 23. EFF. So I ended up only going :01 faster than the third set. I'm not sure if the numbers are supposed to be increasing more drastically than this? I felt as though I went pretty hard on the third and fourth set. This is tough because the time is supposed to get faster but at the same time I'm also getting more fatigued. Recovery was good between sets. All double unders were unbroken except for the very last set. I was breathing pretty hard throughout, especially on the burpees, but I tried to picture the last set as if I was at the end of an open workout. I think mentally I'm getting much better at pushing myself through pain/heavy breathing.

I think overall today was really good, I felt great on everything.


12/16/2014

A. Hang squat snatch from just above knees, build quickly to a heavy double
B. Front rack walking lunge, 3x8-10 steps; 2:00 rest
C1. DB bench press w/ feet and knees raised, 5-5-5-5, 20x1; :60 rest
C2. Axle pendlay row, 4x2-3, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:18 airdyne sprint
2:42 walk rest or airdyne very easy
+
5:00 airdyne @Z1

A. 125
B. 115-125-135
C1. 25-35-40-45
C2. 120-130-140-150(2)
+
complete
+
complete
+
complete


Blehhhh. Snatches were off today. 125 was very easy and definitely not heavy but it went downhill after that. I got 1 rep at 135 but failed the 2nd rep, I fell forward on my toes. I tried again but the same thing happened. I decided to just go to 140 because there's no reason I should be failing reps at 135. I hit the first rep at 140 but as soon as I returned it to the hang I dropped it because my grip was fatigued by this point. This was very frustrating, especially because I hit 140 for a double a few weeks ago. I don't think I warmed up enough for this. The first rep never felt hard, I just kept landing on my toes for the second rep. That was frustrating. Just an off day. 

Front rack lunges are getting easier every week, 135 didn't feel hard. I should probably start heavier next week.

DB bench press wasn't as bad as I thought it would be, last time I did a DB bench cycle I really struggled. It was also cool doing bench with my feet and knees raised, that was different. Got 45 for 5 on the last set but the last rep was tough. Pendlay rows were fine, it's just hard for me to keep a good grip on the bar once the weight starts getting heavy. 

Airdyne sprints were tough but I was going all out, felt a little pukey after the fourth one. Besides the snatching fails, today was good. 

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