Friday, January 30, 2015

1/29/2015

A. Squat snatch, build quickly to 90% 1RM
+
Pro Day snatch ladder (:30 to complete)- 105/120/135/150/165
+
For reps:
:30 CTB pull ups
:30 rest
:30 pistols
:30 rest
:30 toes-to-bar
+
For time:
500m row

A. 150
+
complete through 150
+
20
11
17
+
1:44.0


Last day of training before Pro Day! I tried making bigger jumps on my snatches today. I had a conversation with Alex and Austin on Tuesday about making larger jumps so I won't be as fatigued once I start getting close to my 1RM. Alex said he tries to hit a PR in 3-4 lifts so I decided to try it. I usually go 105-125-135-145-150, etc. Today I went 105-125-140-150. Jumping from 125 to 140 was pretty easy. I failed my first attempt at 150, I just didn't get tight in my set up, the bar was really far forward right from the pull off the ground. I hit it easily on the second try. 

The snatch ladder did not go very well on the first try. I decided I would power snatch all of them because I thought it would be faster. I made it to the 150 bar and failed it twice before time ran out. Stephen told me to rest a few minutes and try again, but squat snatch all of them the next time. I did, and it was much easier. I hit 150 with 1 second to spare. I'm going to have to just try and stay calm during this event and stay tight in the set up. 

The CTB/pistol workout was alright....I can definitely get more reps on each movement. I felt really tired during this one. I think I can speed up my cycle time on the CTBs a little bit. I definitely will have to go faster on the pistols. Overall a bit disappointed with my numbers on this but I know I will do better on Sunday. 

The 500 meter row hurt so much. I thought I was going to PR, I was on pace for a 1:41 finish (my best is 1:42) but I totally lost it with about 180 meters left. I slowed way down and ended up with a 1:44. Not my worst but not my best. I'm not sure if I should have gone out a bit slower in the beginning then try to pick it up around 200 meters? I feel like I always pace this incorrectly. It still hurt like hell though and I was wheezing for the rest of the night. 

Nothing left to do but go hard this weekend at Pro Day! 

So much pain




Thursday, January 29, 2015

1/28/2015

AM
2 sets:
300m ski erg @90% aerobic
:60 rest
20 airdyne calories @90% aerobic
:60 rest
500m row @90% aerobic
:60 rest
20 airdyne calories @90% aerobic
:60 rest
:60 freestanding handstand hold attempts

PM
A. Split jerk, build very quickly to a tough single
B. Hang power clean, build very quickly to a heavy single
+
AMRAP in :20
Hang power cleans, 155
+
Pro day sprint deadlift (you'll have to go 2x25m out and back)
Begin at bar, sprint 50m, sprint back to bar, 10 DL @225
+
10:00 airdyne @Z1 

AM
complete

PM
A. 195 (200 F)
B. 180
+
6 hang cleans unbroken
+
:37
misunderstood the directions for this and only ran 50m total before I did the deadlifts, errrrr oops
+
complete


Freestanding handstand holds were alright today, all my attempts during the first round were really solid but they sort of fell apart during the second round. 

Split jerks felt reaaaaaaal heavy today. I worked up to 195 and it was actually easier than the rep at 185 so I went for 200 but failed it. I can't believe I jerked 215 at one point. The weight was feeling heavy today. 

I got a little worried when I started doing the hang power cleans, I sort of forgot how to do them. That sounds dumb but when I first picked up the bar I was like "wait, how do I usually do these?" I haven't done heavy hang power cleans in a few months and it took me a few reps to get the hang of it. It actually got easier as the weight got heavier. I worked up to 180, I put 185 on the bar and picked it up but didn't even try to clean it because it felt extremely heavy for some reason. 180 is 10 pounds under my 1RM hang power clean so that's not too bad, especially since I haven't done these in awhile. 

I wasn't sure how the hang cleans at 155 would go since it's been awhile since I've done heavy TNG hang power cleans but they weren't too bad! I was able to get 6 reps, I definitely had time for one more. I did the 6th rep with about 4 seconds left but I rested too long in the hang position so I didn't attempt a 7th rep. I think at Pro Day I'll definitely be able to get 7 or 8 for sure. I'm happy with how good these felt. 

I was annoyed at myself for doing the sprint deadlift workout wrong, the directions were sort of confusing (from the Grid description, not from Stephen). I just didn't really read it clearly. It wasn't until after I had done it that Stephen told me I should have sprinted a total of 100 meters, not 50. DAMMIT. Oh well. I thought it still went well, I always enjoy sprinting. I broke up the deadlifts 5/3/2, those were heavy. Stephen told me I'm going to have to do them unbroken at Pro Day, he is definitely right. I'm just going to have to grind them out. I was a little peeved I did the workout wrong but Heather said "Better to mess them up now than at Pro Day" and she has a good point. Now I know how to go about both of these tests at Pro Day and I know I can do better than I did today. 


Got an invite to the LA Pro Day, that's pretty neat!
 


Wednesday, January 28, 2015

1/27/2015

A. Hang squat snatch, 3x5 unbroken @95, begin a set every 2:00
B. Front rack alternating reverse lunges, 3x8-10; 2:00 rest
+
2 sets:
:30 handstand push ups, 5" deficit
2:30 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
3 sets:
:50 airdyne @97% effort
5:20 walk rest or airdyne very easy
+
5:00 airdyne @Z1

A. complete
B. 135-145-155
+
13, 11
+
complete
+
complete
+
complete


Snatches were very tiring today. The weight never felt heavy but I was breathing really hard on sets two and three. It's probably because I'm holding my breath every time I get tight in my set up. I just wish I knew how to breathe better during this sort of thing.

Front rack reverse lunges were a lot better today than last week, 155 was tough but I was able to get 10 for all three sets. 

Deficit handstand push ups went much better than I was anticipating, the 30 seconds flew by. I did 13 unbroken the first set, time ran out right as I came off the wall. The second set was a bit harder, I did 10 unbroken then had to come off the wall and I was able to get 1 more before time was up. These felt really fast and were not bad at all. Very happy with this.

Airdyne was okay, I felt like I was pedaling really slowly on the sprints but I couldn't go much faster. Maybe it was the bike or maybe I was just being a lil B, I just don't think I was going as fast as I normally do on sprints. But I was still really tired after each one so I was pushing hard, the speed just felt slower than normal. 

Tuesday, January 27, 2015

1/26/2015

60:00 airdyne @Z1

complete

1/25/2015

3 sets @ easy pace:
:60 freestanding handstand hold attempts
:60 rest
250m row
:60 rest
+
For time:
750m row @ 85%
2:00 rest
18-12-6 @85% of [ski erg calories + handstand push ups]
+
2:00 rest
+
750m row @85%
+
10 sets:
:60 airdyne @90% aerobic
:60 airdyne @50%

complete
+
3:15.2/2:10.2
+
8:46
+
3:14.9/2:10.0
+
complete


Handstand holds are definitely getting better! I tried the first two rounds against the wall then the third round out on the floor. I was more comfortable kicking up into the handstand but I would still fall back down after about two seconds. Heather told me to take one or two steps with my hands to steady myself and then hold it, and it worked! I was able to hold it for 6 seconds. That doesn't seem like very long but it's a large improvement from the past few weeks. Thanks for the tips Heather! 

The first row felt really terrible, my pace was all over the place. I tried to focus less on the pace and more on my actual breathing but I ended up trying to just hold it around a 2:10 anyways. 

The ski erg/handstand push up combo was so nasty. For real. My arms were just dead after this was over. I think I started out a bit too hot on the ski erg. I got to the handstand push ups and thought I would try to do 15 unbroken then 3. CLASSIC CHELS. I did the first 2 reps and realized there was no way in hell that was going to happen. I ended up breaking up the first set of HSPU 5/5/4/4, second set was 5/5/2/2, and the third set was 2/2/2. My arms were shot from the ski erg. This one was rough. 

The second row actually went better than I thought it would, I tried to just hold it at a 2:10 like the first row. 

Airdyne stuff was good as usual. 

Proof I was able to hold a handstand for more than two seconds!

Sunday, January 25, 2015

1/24/2015

AM
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm Farmer's walk, 70
:60 row
3/side KB windmill
:30/side plank

PM
A. Squat snatch, build to a tough single
+
6:00 @85% of [5 bar muscle ups + 10 deadlifts @155 + 15 wall balls @14 to 10]
3:00 rest
6:00 @85% of [100m row + 10 CTB pull ups + 10 alternating pistols]
3:00 rest
6:00 @85% of [1 rope climb + 30 double unders + 2 rope climbs + 30 double unders + 3 rope climbs and so on...]
+
Not for time:
100m indoor sled drag, very tough w/big steps from the waist, alternate forward and backward every 25m

AM
5 rounds complete, 25# KB for windmills

PM
A. 155 (160 Fx3)
+
complete
+
complete
+
complete
+
complete w/135# on sled


Today was sort of an off day. It started off well, snatches were feeling really good. I failed one rep at 145 because I wasn't tight in my set up and the bar was way out in front. I tried it again and got it easily. I hit 155 very easily as well. I went for 160 and failed it three times, I was too far forward when I caught it every time. It was pretty frustrating, the pull off the ground never felt heavy and I was getting under it with no problem, I just kept catching it forward. Merrrr. Frustrating. I think if I can hit 160 a few more times I'll be able to get 170 soon. 

The 3 sets of 6:00 pieces were a little rough today. I think I went out too hard on the first one, I did all 5 bar muscle ups unbroken, then immediately went and did all the deadlifts unbroken. I was breathing really hard throughout the first piece. Also, my wall balls were all over the place, they did not feel good at all. The second piece was better, although CTB pull ups were also off. I kept losing my rhythm and also had to come off the bar more than I would have liked because I kept thinking my hands were going to tear. I'm not going to use the taped bars anymore, those are way too rough on my hands. Pistols were easy. The rope climb/double under workout was not great, rope climbs felt a lot harder than they did a few weeks ago when I did my grid test. Overall I was disappointed with my performance on these. 

I probably should have gone heavier on the sled drag, going forward was tough but going backward was much easier. 

Thursday, January 22, 2015

1/22/2015

A. Squat snatch, build quickly to 80-90% 1RM
B. Weighted pull-ups, build quickly to a tough single
+
9-7-5 for time:
Muscle ups
Squat snatch, 95
+
3 sets:
:45 row @97%
5:15 rest

A. complete @150
B. 211 (146 BW + 65)
+
8:02 (PR of 10:11)
+
225m/1:400
226m/1:39.5
223m/1:40.8


Wow, what an excellent day! Snatches felt great, no misses. 150 was very easy today. 

Weighted pull ups were also really easy, I worked up to 65# pretty fast. I thought I hit a PR but I looked at my blog and realized I have lost a few pounds since the last time I did weighted pull ups so...nevermind. But I'm happy I can quickly work up to that heavy of a weight. 

I finally got to test "Amanda" again! I have been wanting to do this for a long time. The last time I did this workout was two years ago and I was on the OPT Will program. It took me 18:13. Today it took me 8:02. I shaved 10 minutes off my previous time! I am so happy about this. I broke up the muscle ups 3/3/3, then 2/2/2/1, then 2/2/1. Snatches were all singles. I think the only way I could have gone any faster would be for me to string together the snatches, but I didn't want to fail any. I didn't have any failed muscle ups or failed snatches, so that was cool. Overall I feel really good about my performance on this. Thanks Stephen for cheering me on! 

Row sprints were a little rough, I was pretty tired from Amanda. I lost it a bit on the third one, legs and lungs were burning. 

Awesome day!

1/21/2015

AM
3 sets:
300m ski erg @90% aerobic
:60 rest
20 airdyne cals @90% aerobic
:60 rest
500m row @90% aerobic
:60 rest
20 airdyne cals @90% aerobic
:60 rest
:60 freestanding handstand hold attempts

PM
A. Split jerk, 3-3-3 building to a max for the day; 2:00 rest
B. Power clean, build to a heavy single
+
For 15:00
1st min: 2-3 power cleans, 82-85% of B
2nd min: 5 deadlifts, 82-85% of B
3rd min: 50 double unders
+
10:00 airdyne @Z1

AM
complete

PM
A. 155-175-180
B. 200
+
complete @170
3 cleans each set
+
complete


Great day today. Split jerks felt really good, I probably could have gone to 185 but I was a bit shaky on 175 so I only jumped up 5 pounds, I wanted to make sure I hit all 3 reps. 

FINALLY cleaned over 195! I haven't been able to hit 200 for a few months. It wasn't pretty, I caught it pretty close to parallel and I could tell my back was rounding as I was standing it up, but I'm happy to finally get over the 195 mental block.

The EMOM was really fun, I enjoy the power clean/deadlift/double under combo. Cleans were at 170 and were very easy, I did 3 each time and I was able to pick up the bar with hardly any rest between singles. Double unders were all unbroken except for the fourth set, I tripped up on the 49th effing rep. DAMMIT. I can tell my double unders are getting much faster, so that's cool. 

Wednesday, January 21, 2015

1/20/2015

A. Hang squat snatch, 5x3 unbroken @105, begin a set every :90
B. Front rack alternating reverse lunges, 3x10-12; 2:00 rest
C1. DB bench press (back to feet planted), 3x max @45/hand, 20x1; :60 rest
C2. Pendlay row, 3x2-3, 20x0; :60 rest
+
5:00 airdyne, increasing effort every :60 so that last :60 is hard
+
3 sets:
:45 airdyne @97%
5:15 walk rest or airdyne very easy
+
5:00 airdyne @Z1

A. complete
B. 125-135-140 (10)
C1. 7-7-6
C2. 145-155-165(2)
+
complete
+
complete
+
complete


Snatching was really solid today. My speed under the bar is definitely getting much faster, I think being around lifters like George, Alex and Austin has impacted my snatching. All of them are so fast under the bar and I've been trying to learn from them. Return to the hang wasn't nearly as bad as last week, but then again the bar was 10 pounds lighter today. I only tipped forward on my toes on one rep, so that's good. Progress! 

Front rack reverse lunges were better than last week, except I thought I only had 2 sets today so I started a bit heavier then I originally intended. I looked at my notebook after the first set and saw it was THREE sets instead of two, oops. I ended up going to 140 and it wasn't too bad. 

DB bench is getting better! I was happy to hit 7 for the first two sets. I'm becoming more confident with this. 

Airdyne sprints were real rough today, I felt very pukey after the second and third set. 

Tuesday, January 20, 2015

Battle of the Boxes

It has been a few days since the Battle of the Boxes competition, but I am still giddy with excitement over how much fun it was. It was such a good day and definitely my best competition experience so far. TIME FOR A RECAP!

Event 1: 8000k row (29th place)









We went into this one completely cold. We arrived at the gym around 8:00 and knew we had to finish rowing by 9:00. The rowers were set up in an aerobics room and there was a judge at each one, as soon as a rower opened up you just walked over and started rowing your portion. When we got to the gym there was already a long line of people waiting to row and we thought it was going to take awhile for us to even get to a rower, so we went ahead and got in line. WRONG. We waited about five minutes before we were able to start rowing. (Not that I'm complaining, as this is just one example of how this event was run extremely well). All of us rowed 1200 meters except for Wolfgang (he got to row the 2000, sorry buddy). I felt pretty terrible on this event, I wasn't warmed up at all. I was trying to hold it between a 2:03-2:05 and started sprinting with 200 meters left. I think I finished in 4:56 or somewhere along those lines. This was by far our worst finish but I was glad to get this one done early, it was a good warm up for the next event. 


Happy to be done with the row!
Event 2: Floater Stations











For our team, the stations were split up like this:
- Wall balls: Wolf/Demi (7th overall)
- Medball cleans over shoulder: Pat/Heather (10th)
- Sandbag squat cleans: me/Jeff (14th)
- Slamballs: Jeff/Demi (16th)
- Axle bar S2O: Wolf/Heather (15th)
- Double unders: me/Pat (9th)

Pat and I did the double unders right after the row was finished. We got 411 total, which is pretty good! The first minute flew by but the second minute seemed to drag on forever. Jeff and I did the sandbag squat cleans right after the "girls I used to know" workout and that was ROUGH. That hurt. My legs were still very tired from doing "Karen" and I knew the squat cleans were going to be tough. It's also very awkward to clean a sandbag, Jeff and I both hit ourselves in the face when we were warming up. He went first and got 22, I got 28. My lower back was also pretty blown up from these. Also, any time there is a floater workout there's an opportunity for that to be a cluster fuck. I was a little nervous about the stations since the last time we had to do a floater workout in a competition it wasn't organized at all. But this was completely different, we never had to wait longer than 5 minutes for a station. The judges kept things moving very quickly and I really appreciated that. Overall, we did really well on the stations!


Double unders with this guy!

Medball over shoulder


Axle shoulder to overhead


Event 3: Team Total









This was one of my favorite events of the day. I was so proud of our performance on this one. We decided the females would lift first, guys second. Heather, Demi and I were all nervous going into this event because we had certain numbers we wanted to hit and we didn't get a whole lot of time in the warm up area. I started off this event with a 125 power snatch. Heather power cleaned it, Demi and I slid 25# plates on, held the bar as Heather stepped back to shake out her arms, then she jerked 175. She racked it, Demi and I put 5# plates on, and she hit 185. She dropped the bar and Demi cleaned 195. I hit a 135 snatch, Heather hit a 195 jerk, then I hit an easy 145 power snatch to finish. Our communication during this event was great. We were running like a well-oiled machine. Every transition was smooth and I never felt stressed out. We were also the only team to power clean and then add weights on either side, I thought that was interesting. We were all extremely proud of our performance on this. At the 6:00 mark, we took the 45# plates off our bar and put them on the guys bar, then tagged them in. Wolf snatched 225, Jeff jerked 285, and Pat cleaned 255. Overall we got 3rd on the snatch (SWEET!!), 10th on the jerk, and 19th on the clean. VERY happy with this!


Heather opening with an easy 175 jerk

Event 4: Like a Girl I Used to Know









"Karen"- me/Pat
"Grace"- Demi/Heather
"Isabel"- Jeff/Wolf

Pat and I had a plan of splitting up the wall balls in sets of 20. My wall ball target was 8 feet (!!!!) and Pat's was 10. He went first and then we just swapped sets of 20. My reps were very fast since my target was so low and I really never felt tired. My dad was definitely getting less rest than I was since I was able to cycle through so quickly because of the low target. At 140, he asked me if I could do 30 reps so he could have a longer break and that was no problem. He took over at 170, did 15, then I finished the last 15 reps. We came away from the wall in second place. This was really fun, my breathing was great through the entire thing but my legs were shot after this event. Throwing to an 8 foot target made a HUGE difference, especially since I usually throw to 10 (thanks for making me do all those wall balls Stevo!). After we were done with Karen, Heather and Demi did Grace, then Wolf and Jeff finished with Isabel. We were 16th overall on this event. 


My team just LAUGHIN IT UP during Karen

Event 5: The Chipper









We were all looking forward to this event because we ran through it once in practice and it was really fun. This workout was very fast paced and "grid"-like, lots of sprinting and tagging in and out once cycle time slowed down. We each did 15 burpees (Heather did 20), Jeff finished them out and went right to box jumps. We split up the box jumps in sets of 20, then the rest of the movements were big sets until cycle time slowed down, then we tagged out. I did a set of 20 toes to bar and 15 HSPU. Originally we thought we might have a chance to make it to the rings but we ended up doing a lot more running than we planned. After we were finished with a set, we had to run to the other end of the gym, tag a white line, THEN run back to our team. This evened out the distance everyone had to travel. Unfortunately we did not make it to the pistols, we were 1 HSPU short. There were only 3 or 4 teams that even made it to the rings. I was really happy with our transitions on this, we were smart in picking who would start/end each station. I loved this one, I like the idea of sprinting out and going as fast as you can then sprinting back. We took 19th on this. 



Burpees to a plate

Tag in
Event 6: Couplets












Pull ups/Thrusters: Wolf/Demi
Pull ups/Deadlifts: me/Jeff
Pull ups/Cleans: Heather/Pat

We were all dreading this event because it hurt so bad when we practiced it. Wolf and Demi started with the pull ups and thrusters, then tagged in me and Jeff. We actually did our portion much faster than we had done it in practice. I broke up the 30 pull ups 10/10/10, same with the deadlifts. The 20 pull ups were sets of 5, the 10 pull ups also sets of 5 (I think). I was able to easily butterfly all my pull ups and they felt GREAT. I also didn't feel terrible on the deadlifts, I don't know if it was the adrenaline or what, but I felt really good throughout this entire workout. Heather and Pat got through the 21 pull ups and cleans, then got 8 more pull ups before the time cap. We took 9th in this event, WHAT. This was our best finish and it was the one we were all dreading the most. This was a great way to end the day!


Heavy thrusters
At the end of the day, team Cincinnati Strength ended up in 14th place out of 36 teams. We were very happy with this. There were a lot of great teams competing and we held our own throughout the entire day. Most of our finishes were in the top half (except the row). All of our transitions and strategies went according to plan and we went hard on every single workout. We pushed ourselves and supported each other during every event. 

Battle of the Boxes was hands down my best competition experience so far. Physically, it was the best I have ever felt, both during and between events. I was never beat up, I walked away from this competition feeling sore but fine. I am very happy with all the progress I have made, both mentally and physically. I can say I went 100% full effort on every event and I have no regrets. I finally feel like I am able to hold my own in a stacked competition. 

I need to give Lex Artis a shout out for putting on such a GREAT event. Everything ran on time, the judging was very fair throughout the whole day, the events were programmed EXTREMELY well, and we were always being kept informed about when heats were starting. Thank you for making my competition experience so stress-free and fun. I am definitely going to be looking for more of their events in the future. 

Wolfgang, Demi, Heather, Dad, Jeff- thanks for being such an awesome team! I had so much fun with you guys and it was great getting to complete alongside all of you. Hopefully we can get this gang of jelly bags back together in the near future to do another competition. 

Next up is the NPGL Pro Day in Boston then the CrossFit Open! Onward!


The venue
Is it time for Chipotle yet?

Great day of competition with the best team!








Sunday, January 18, 2015

1/18/2015

90:00 mobility, legs are pretty sore from the competition 

1/16/2015

35:00 airdyne @Z1 

1/15/2015

A. Squat snatch, build to quickly to 80-90% 1RM
B. Muscle ups, 1x max (-1) unbroken
+
For 12:00
1st: 10 burpees w/ jump to plate
2nd: 10 box jumps, 20
3rd: 6-10 alternating pistols
+
For max meters:
:90 row

A. 145 (150 Fx1)
B. 8
+
complete, 8 pistols each time
+
423 meters


Snatches felt easy today, I was able to work up to 145 pretty fast and every rep felt the same. I tried for 150 and fell forward but I didn't go for it again since I figured I would be working up to 135/145 at the competition. 

Muscle ups were EASY, I bitched out on these big time. My PR is 8 in a row, and for a moment I thought I would be able to hit 9 but as I came down to kip after the 8th rep my arms suddenly felt very tired and I just thought "my arms hurt so I should stop" so I didn't even try for a 9th rep. As soon as I dropped off the rings, I was annoyed with myself. I think if I tried for the 9th muscle up I would have gotten it, but my arms were pretty tired after the 8th one so I just dropped off. WHY. I should have gone for it. Heather said the eighth rep looked exactly the same as the first rep. I was disappointed with myself for not going for a PR but I'm happy that I'm able to consistently hit bigger sets. I would like to try this again at some point and next time I won't be a lil bitch. 

The EMOM was cool, breathing felt really good throughout the whole thing. I thought the programming said 6-8 pistols instead of 6-10, so I only did 8 each time. Dammit. I would have done 10 but I thought 8 was the max. Oops. I'm also trying to get better at doing pistols in my nanos instead of my lifters, they are still slow but definitely improving. 

The row was terrible. I went out way too hot and started losing it about 45 seconds in. My legs were pretty fatigued at this point, probably from pistols and box jumps. That was a very long 90 seconds. 




Thursday, January 15, 2015

1/14/2015

AM
2 sets:
300m ski erg @90% aerobic
:60 rest
20 airdyne calories @90% aerobic 
:60 rest
500m row @90% aerobic
:60 rest
20 airdyne calories @90% aerobic
:60 rest
:60 freestanding handstand hold attempts

PM
A. Split jerk clusters from blocks, 3x1.1.1 moderate/crisp, :10 between singles; 2:00 rest
+
3 sets for even times:
24 double unders
12 deadlifts, comp weight
12 pull ups
24 double unders
:90 rest
+
15:00 airdyne @Z1

AM
complete

PM
A. 175-185-190
+
1:15
1:21
1:10
+
complete


Another solid day of training. Split jerks felt really good today, all of them were nice and crisp except for one slight press out during the set of 185. Looking back, I probably should have started a bit lighter, after I finished the first set at 175 I looked at my notebook and realized it said "moderate" so I probably should have started around 165 but oh well. I felt like I wasn't punching underneath the bar as much as the last few weeks, not sure why. The weight felt light on my shoulders though so that's good. 

The double under/pull up piece went really well, all double unders and deadlifts unbroken. Pull ups were unbroken for the first and third set, during the second set I came off the bar after 7 reps because I could feel my hands starting to tear. My cycle time on butterfly pull ups is definitely improving and they are getting less fatiguing. 

Another good day in the books!

Wednesday, January 14, 2015

1/13/2015

A. Hang squat snatch, 5x2 unbroken @115, begin a set every 2:00
B. Front rack alternating reverse lunges, 2x12-16; 2:00 rest
C1. DB Bench press (back to feet planted) 3x max @40/hand, 20x1; :60 rest
C2. Pendlay row, 3x3-4, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last set is :60 is hard
+
4 sets:
:35 airdyne @97%
4:55 walk rest or airdyne very easy
+
5:00 airdyne @Z1

A. Complete
B. 115-125 (12)
C1. 9-9-8
C2. 125-135-145
+
complete
+
complete
+
complete


Really solid day. Snatches felt great today, nice and fast. I still struggle returning the second rep to the hang, I feel like there's no easy way to do it. 

Reverse lunges are very difficult. I managed to get 16 with 115 but only got 12 at 125. This affects my breathing more than anything else.

I was pretty happy with the DB bench, these are definitely getting easier. 

Airdyne sprints didn't feel as shitty as last week, recovery was better between sets. 




Monday, January 12, 2015

1/12/2015

60:00 airdyne @Z1, off every 10:00 for 3 dead hang to inverted + :30/side star plank

complete

Sunday, January 11, 2015

1/11/2015

3 sets @ easy pace:
:60 freestanding handstand hold attempts
:60 rest
250m row
:60 row
+
For time:
750m row @85%
2:00 rest
3 rounds of:
6 strict handstand push ups
12 strict pull ups
2:00 rest
750m row @85%
+
10 sets:
:60 airdyne @90% aerobic
:60 airdyne @50%

complete
+
3:11/2:07.8
+
8:41
+
3:15/2:10.3
+
complete


Handstand holds are definitely getting better, I did the first two sets against the wall and the third set out in the middle of the floor. I noticed it's getting easier to do the hold without the wall, these are definitely improving. 

The row/hspu piece was tough but I really don't think I could have gone much faster. I wasn't breathing hard at all during the three rounds, I just had to rest until I knew I could get another rep. Strict handstand push ups are getting easier but I still have to do them in sets of 3. Strict pull ups got pretty tough on the second and third round, I was basically trying to do sets of 3-4 with minimal rest between sets. 

It was a fun morning in the gym, we listened to jazz and I got to watch my buddy George snatch 275 so that was pretty cool. I'm excited for Keith to start lifting at CSC on Sundays!

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