Wednesday, May 27, 2015

5/26/2015

A. Snatch event run-through
B. Handstand walk, 100' for time
+
DL/CTB work with Conner
+
For time:
25 muscle snatches, 55
5 rope climbs
20 thrusters, 75
+
10:00 airdyne @Z1

A. 145-150-155
B. :51
+
complete
+
4:33
+
complete


I was really happy with the snatch event run through. I worked up to 145 pretty quickly (95-115-135-145) and hit it once during the actual run through. Stephen told me to go up to 150 so I did, and I got it! Then he told me to go up to 155 and I hit that as well. Every snatch was easy. I was very happy to get 155, it's 10 pounds under my snatch PR and it wasn't difficult. Stephen said I might PR my snatch soon. I would love to hit a 170 snatch in the next few months.

Handstand walk was better than Saturday but still didn't feel great, I really think wearing my lifting shoes makes a difference. I was able to do the first 50' unbroken, had a quick turnaround, but I fell down in the same spot as Saturday (40'). Meh. I'm hoping this will be quicker at regionals since we won't have to stop and turn around. 

DL/CTB work with Conner was the best session we've had so far, we've become more comfortable with the deadlifts. Pull ups were also better, I jumped to the bar instead of having him help me up and that made a big difference on my grip. Jessie told us to hold our feet in the hollow position until both of us were matched up, then start the pull ups. It REALLY helped, we were able to sync up so much better after we started doing that. 

The muscle snatch piece was pretty slow. I broke up the snatches 12/8/5. Rope climbs took too long, I was resting too much between climbs. Thrusters were broken up 8/7/5, also too much rest between sets. I missed my partners. 

Tuesday, May 26, 2015

5/24/2015

Team Event 6
+
Team Event 7

24:36? or something around there
females finished in 13:36
+
complete


Eeeeeesh. The first event was rough. We were all tired today. GHDs were pretty quick, Brandie flew through hers. I got off the GHD machine and started walking over to the rings, and in my disoriented state I totally forgot I was supposed to run over there. I heard Alex yell, "RUN OVER THERE CHELSEA" oops. Sorry Brandie. Muscle ups felt pretty bad today. I don't know if it's because we were doing MUs on the rings from the rafters or if we were all just tired, but we were struggling. Last week I was doing sets of 3, this week it was sets of 2. I tried for a third muscle up a few times and failed it both times. I had no energy, it was pretty frustrating. I thought we did a good job of boosting each other up on the rings but our transitions still need to be faster. There were a few times where one of us would be standing under the rings but the other two would be bent over chalking their hands. We just need to make sure we're constantly helping each other. Hang cleans were faster than last week, we broke them up 7/5/3 until the end, and I did the last 10. Our time was 6 seconds slower than last week, and for the muscle ups fails we had and time we spent on the rings I thought that was actually pretty good. I really think it was the difference of using the rings from the rafters, now that we've done the workout on those rings it should be better at regionals. 

The second workout went pretty well, as a team we did much better than last week. Stephen told us to just row until the person holding the deadlift drops it instead of taking breaks after a specific number of calories. The deadlift hold just hurts my hands so much, it's not even the weight. The bar on my hands was pretty painful, my hands were feeling very raw. My strict HSPU were SO terrible today. Oh my. They were awful. I did the first set of 3 and thought "oh no" because I knew it was going downhill fast. I was down to doubles around 15 and then singles at 21. Last week I didn't have to go to singles until 26 or 27, and I was resting way more between sets this week. My arms had nothing, it was awful. I felt bad for Jessie, she was being really encouraging and probably wondering why it was taking me so long to do the strict HSPU. Sorry buddy. I just had nothing, it was really frustrating. I did the hold for Brandie and hers were really fast, which was nice because my shoulders were pretty dead at this point. As a team we did a lot better, for me personally I felt like I did much worse. 

5/23/2015

Team event 3
+
Team event 4

16:30?
800m run done in 3:20
+
complete
145 snatch
HS walk 50/40/10


I think I went out a bit hot on the run, I felt pretty bad when I came back into the gym, but then again I'm going to feel bad after I run on the treadmill so really it doesn't matter. My wall balls weren't great today, I broke them up way too much. I think I broke them up 14/9/13/10/4. That's way too many sets. I was just smoked from the run. I also know a few of them were a bit too low on the target, so I need to make sure I'm very careful about that at regionals. I was getting pretty panicked during the wall balls, I thought Conner was going to come in before I was done. I was able to finish the wall balls, move the men's ball over, and jog to the door right as Conner ran up to the gym. 

Snatches felt really easy today, I had no misses while warming up. The actual event was a bit stressful since I had to put on my own weights, but it was also a good simulation of a possible scenario that could occur at regionals. It's good to be prepared for everything. I loaded my weight and was able to hit 145 on the first try. I was able to load the bar for Conner but didn't have time to put the clip on, and I know at regionals I probably wouldn't have been able to load that much for Conner since the weights are so far away from the bar. 

Handstand walk felt really hard today. I'm not sure if it was lack of shoulder warm up (probably) or the fact that I wearing my lifting shoes and knee sleeves, but I felt really slow today and my shoulders were extremely tight. I was able to make it the first 50 feet without breaking, I turned around and made it about 40 feet before I fell over. My arms felt like they were covered in cement. 

5/22/2015

AM (with Conner)
20 partner deadlifts, 410
20 synchro CTB pull ups
10 deadlifts
10 pull ups

PM
Team event 2 w/Jessie and Brandie

AM
5:38

PM
complete, can't remember our time


Well, the good news is Conner and I have really improved our deadlifts. They felt great today and were much more synchronized than last Friday. I think we have finally found a good rhythm. We also weren't resting nearly as long between each set. Our pull ups were definitely what slowed us down today. When we did this last week, I was jumping to the short bar. This time we were both using the tall bar and Conner had to help me up each time. I held us back on the pull ups, I don't think I warmed up my forearms enough because my grip was completely shot after 12 pull ups. By the end it was a struggle to do just three pull ups. I also think hanging there a few extra seconds while Conner jumped up to the bar had an effect on my grip as well. We also had an incident where Conner boosted me up to the bar and I just completely missed it, which wasted some time. I really don't think I'll have to jump to the bar at regionals, I was watching the other regions today and none of the females were having the male partner boost them up. I'm hoping the bar is a bit shorter than ours because that will save a lot of time and grip. 

The PM session was really fun, I thought we did really well on this. We kept the snatches in sets of 10, rope climbs were fast singles, thrusters were 8/7/5. The thrusters hurt a lot more than last week, probably because we did all the snatches and all the rope climbs today. I thought our transitions were good and we were pretty fast, especially on the rope climbs. I'm looking forward to this event! 

5/21/2015

24 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%

complete
+
800m on the treadmill @UC rec center
4:25



Thursday, May 21, 2015

5/20/2015

AM
For time:
2000m row increasing effort every 500m so that last 500m is hard

PM
3 sets not for time:
12 glute-ham sit ups
4 unbroken muscle ups
+
A. Hang power clean, 3x7 unbroken @135; :60 rest
+
For 12:00
1st: :20 row @ game pace
2nd: :15 deadlift hold, 205
3rd: 3-5 strict handstand push ups + :10 handstand hold
+
For 8:00
evens: 5 toes to bar + :10 hang from bar
odds: 10' axle overhead walking lunge, 105

AM
8:22.2
splits:
2:10.2
2:06.8
2:05.2
2:00.2

PM
complete 
MUs on rings hanging from rafters
+
A. complete
+
complete
HSPUs 5/5/4/3
+
complete


I feel like I did the AM session incorrectly. I think I started out too fast because my two middle splits were too close together. I should have started closer to a 2:13-2:15 pace and then I would have been able to drop the last split a bit lower. As soon as I rowed the first 500 I was like ehhhh oops. I would like to do this again and try to get the last 500 down to around 1:57-1:58. 

Glute-ham sit ups are getting much easier, I haven't been sore at all this week. Huzzah! Muscle ups from the rafters were interesting, the first set was very awkward because I was swinging all over the place but the second two sets were better. I actually think it's easier to get a bigger swing on those rings since the straps are longer, I just need to learn to control the direction of the swing so I'm not going all over the place. Also, jumping to the 90" rings is getting a lot easier, I don't even really think about it anymore. 

I was trying to keep the row around 1200-1300 cals, when we practiced on Sunday we were rowing pretty hard. The deadlift hold isn't that bad, it just hurts my hands more than anything else, the weight isn't really the issue. Strict handstand push ups felt good today, I stopped doing 5 as soon as my cycle time slowed down since that's what I would do during regionals. 

The hang from the bar sucked only because my hands were feeling raw at this point, toes to bar were easy though. The axle lunge is definitely getting better. 

Wednesday, May 20, 2015

5/19/2015

10:00 synchro deadlift & CTB work w/Conner
+
A. Snatch, 1-1-1 @opener on :60 clock w/run in start; 2:00 rest
B. Handstand walk, 3x40' w/step up to mats @30'; 2:00 rest
+
For time:
650m run hard
40 wall balls, 14 to 10'
+
12:00 airdyne @Z1

complete
+
A. 145-145-145, no misses
B. complete
+
4:30
+
complete


Synchro work with Conner was much better today, at first it was still awkward getting the hang of the deadlifts and syncing up our kip on the first pull up but it got better the more we practiced. When we first started doing the deadlifts I was still rushing the drop, I wasn't waiting for him to say "down" and our bar was still doing a worm motion. After a few sets it got better, by our fifth set our deadlifts were pretty good. I just have to be patient at the top of the deadlift since I reach full extension before he does, I need to wait for him to say "down" before I move. Our pull ups started off a little rough, we were having trouble syncing up the very first swing. We decided Conner is going to take the lead on the deadlifts and I'm going to take the lead on the pull ups. He would lift me up and then jump up to the bar, we would both hang there for a second and then I would start the swing, which seems to be a good plan for us. We're just going to have to practice this a few more times but I know we'll get it! Conner is a good partner and was really patient with me when I kept fucking up the deadlifts, thanks buddy. Sorry I'm so short and impatient. 

Snatches went well today, I kept them all at 145 and had no misses. I had a bar with zero spin so the turnover wasn't as smooth as usual but I still managed to hit it every time. On the last set I hit 145 then tried to jump quickly to 150 but I basically just pulled it off the ground, I had no energy for it. Stephen said I won't be going for a heavier attempt anyways so I don't have to worry about it. 

Handstand walks felt slow today, and walking over the mat was very awkward. I felt like I had to approach the mat very slowly or else I would topple over once I was on top of it. It got better by the third set but I'm still going to need to work on this. 

Run workout was okay, I did the run in 2:30 and the wall balls took 2:00. I think the run could still be a bit faster. I was hoping to do the wall balls unbroken but ehhhhh nope. I broke them up 22/18. I rested too long during the break though. This whole workout just needs to be faster. 

I need to start eating a much bigger breakfast on Tuesdays, since I'm training at 11:30 on Tuesdays from now on I need to go into training with more fuel. I was really low on energy today, I felt like shit during the snatches and the handstand walk. Lesson learned. 

Sunday, May 17, 2015

5/17/2015

Team Event 6:
FFF then MMM
Men cannot start until females are finished with the entire workout
50 GHD sit ups each
50 muscle ups total
50 hang power cleans total, 135/205

24:12, I think?

Team Event 7:
Stations of:
30 calorie with deadlift hold, 205/315
30 strict HSPU with HS hold
30 toes to bar with hang from bar
50 foot overhead lunge, 105/155

complete


I am really happy with our performance on the first event, it was pretty awesome. Brandie started on the GHD sit ups, then me, then Jessie. I did all 50 pretty much unbroken, I only paused a few times to catch a breath but then kept moving. Overall, my GHD sit ups were a lot faster than last week. When I got over to the rings, I think Brandie had done 5 muscle ups? I can't remember. I took too long before jumping up there. I think I did 4 in a row then stuck with sets of three the rest of the time. There was a point when we were on the 12th muscle up that I had a slight moment of panic. I just wasn't sure how long it was going to take and 50 seemed like a very large number at the moment. We kept chipping away, Brandie and Jessie doing sets of 2 and me doing sets of 3. We wasted too much time between sets, since the rings are so high there's no possible way to steady them before jumping up there so we would just kind of stand there until they stopped moving. After the workout, we agreed that we're just going to help each other up from now on so we don't waste any time waiting for the rings to stop moving. We finished the 50 muscle ups and I started on the hang power cleans. I did 7, Jessie did 5, Brandie did 2-3. We pretty much stuck with that rep scheme until the 40th rep, then I just did 10 in a row to finish it out. We decided to do that from now on, I know if I'm on the bar at rep 40 then I can take it all the way to 50. Alex told me to "take it to the grave" every time like that, and I know I can. Overall, we finished under the time cap and I know it will only get faster the more we do it, especially with the quicker transitions between muscle ups. 

The second workout was a real DOOZ. This was pretty terrible. The order was Alex, Mark, Conner, Jessie, me, Brandie. The ladies decided to drop the bar every 8 calories, and I think that plan worked out well. The deadlift hold got really tough, not even because of the weight but because my hands felt so raw at that point. I thought my strict handstand push ups were much better than last week, I started with sets of 3 and then went down to sets of 2 around 19, then three quick singles to end it. Jessie did a good job of keeping me motivated through this part, it's easy to get discouraged on these. I did the handstand hold for Brandie, then moved over to the bar to do toes to bar with Jessie. I definitely was resting too long between sets, I should have done smaller sets but shorter rest. The hang from the bar actually wasn't as bad as I thought it would be, Brandie did two sets of 10 and then a set of 7/3 so it went pretty quickly. The lunge was also better than last week, I only broke once and felt much more stable throughout. It was still pretty difficult, and I also think my hands were too narrow the first half. I widened my grip for the second half and it was a bit easier, but not much. This workout wasn't breathing, it was all muscle fatigue. I don't think I can do the strict HSPU much faster than I did them today but I know I can cut down rest on the toes to bar. 

5/16/2015

AM
Team event 3:
F1 (Jessie) then M1 (Conner)
.05 mile run
50 wall balls
F2 (me) then M2 (Mark)
.04 mile run
40 wall balls
F3 (Brandie) then M3 (Alex)
.03 mile run
30 wall balls

PM
Team events 4 & 5:
1 rep max snatch, 6:00 time cap, 1:00 each
then:
6x100 foot handstand walk, 7:00 time cap

AM
15:30

PM
145 snatch
50'/50' handstand walk


Another excellent day of team training! I actually really enjoy these events. The run workout went well, although I know it will be a different story when we're on those treadmills. I felt like I was running pretty fast but I could probably kick it up even more the last 200 meters or so. I forget exactly how I broke up the wall balls but I know I broke three times and did 24 to start. Next time we do this, I want try and go unbroken. I had enough time to switch the female/male wall balls and Mark came in shortly after. I just want to make sure I finish the wall balls so Mark isn't waiting on me, I know it won't be a problem but I think if I dig deep I can just do the wall balls unbroken. I know everything is going to feel different after running on that treadmill. Merrrrrr. 

I was really happy with how the snatch event went. As we were warming up, I was feeling pretty stiff. I failed a snatch at 115 and tried not to freak out. They got easier as the weight got heavier, but it still made me nervous. I basically have one attempt and I didn't want to fail. When it was my turn, I hit 145 easily. Stephen said he might have me try for 155 so I'm going to practice that this week. The handstand walk was much faster than last week, I went 50 feet unbroken, had a very quick turnaround, then did the second 50 feet unbroken. The last 10 feet were pretty tough but I was able to make it. I think when we're at regionals and we're doing the handstand walk on the straightaway it will be much easier to go a farther distance, having to turn around at 50 feet throws off the momentum. Very happy with our performance on these events today! 

5/15/2015

AM
For time with Conner:
21-15-9
Partner deadlifts, 410
Syncho CTB pull ups

7:30

PM
For time with Jessie and Brandie (and the bros)
100 snatches, 55
15 rope climbs
50 thrusters, 75

complete, not sure of the total team time


AM session with Conner was good and bad. We decided to do kipping pull ups instead of butterfly and it actually ended up working really well for us, I think we're going to stick with kipping because there's a much larger chance of getting out of sync if we butterfly. I'm definitely cool with kipping because we're reducing the amount of no-reps. We started the workout and did 21 pull ups before we realized we were supposed to start with the deadlifts. Oops. We rested about 10 minutes and started over. The deadlifts were pretty bad, we weren't spread out on the bar correctly and we were resting way too long between sets. Also, Conner and I deadlift very differently (he's more controlled on the way down, I tend to bounce the bar off the ground) and I wasn't waiting for him to fully extend his hips at the top before I would start the descent, so our bar ended up doing a weird worm motion. We also weren't communicating at all during the deadlifts, I was just kind of guessing when I was supposed to put the bar down. We communicated really well on the pull ups, kipping made it easier for us to stay in rhythm and I was able to keep my eye on Conner to make sure I was hitting the bar at the same time. We stuck to sets of 3 but I know in the future we will be able to do sets of 5, our arms were fatigued from the premature set of 21 before we started over. I know if we continue to practice our deadlift and cut down the rest between sets we can shave off a bunch of time on this. 

PM session was really fun, I like this workout. We cut down the reps but we were still able to get a good idea of how the event is going to feel. Basically, we just have to go balls out on every set. Snatches were light and fast. Rope climbs were pretty quick, these have improved so much. I know they will be more tiring once we do the full workout though. The thrusters were not as bad as I thought they would be, I did a set of 7 every time but I think I could definitely do sets of 10. I need to increase my speed on these. Overall, this was a good workout. I felt like I had just enough rest to slightly recover before my turn, and I never felt like I couldn't do another set of something.

5/14/2015

24 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%

complete

Thursday, May 14, 2015

5/13/2015

AM
8 sets:
500m row @sub-2:00 pace
2:00 walk rest (5:00 after set 4)

PM
3 sets not for time:
12 glute-ham sit ups
4 unbroken muscle ups
+
A. Hang power clean, build quickly to a moderate/tough triple
+
For 10:00
evens- :20 row @game pace
odds- 3 strict handstand push ups + :10 handstand hold
+
For 10:00
evens- 5 toes to bar + :10 hang from bar
odds- 10' axle overhead walking lunge, 105

AM
1:56.4
1:55.6
1:56.5
1:56.8
1:56.9
1:57.4
1:57.4
1:57.3

PM
complete
MUs to 90" rings
+
A. 175
+
complete
+
complete


Errrrr, I have no idea what happened during the AM session. I've never done 500m repeats under 2:00 so I wasn't sure what to expect, I figured I would just do them all around 1:59. I was actually dreading this session because I was worried I wouldn't be able to hang on to a sub-2:00 pace for 8 sets. I rowed my first one at 1:56 and it wasn't terrible so I figured I would just roll with that pace and see what happened. I was shocked I was able to hold a 1:56 for the first 5 sets. It started getting pretty uncomfortable around the 6th set, at one point I actually thought I was going to puke but I just kept going. I'm really happy I was able to keep all 8 sets under 1:58! My rowing has come a long way, especially mentally. I really surprised myself on this. 

The PM session was really enjoyable. GHD sit ups started getting painful around the 8th rep on every set. Muscle ups were definitely easier today, jumping to the 90" rings wasn't as hard as it was on Sunday. I just keep thinking about how much easier muscle ups will feel once we go back to jumping to the normal height! Huzzah!

The hang cleans were really easy today, I actually should have gone heavier than 175. I'm not really sure why I stopped, I just felt like 175 was a solid place to call it. I could have done at least 185, maybe even 190? If this comes up again I will definitely go heavier. I'm not sure why I do this, in my mind I'm just like "Eh yeah this seems like a good stopping point." even if it doesn't feel heavy or tough. 

Strict handstand push ups were a lot better today and the hold wasn't bad at all. It was tough to settle in to the row pace in only :20, I usually ended up going too fast and by the time I got it down to 900, time was up. 

Toes to bar were fast and easy but the hold got tough near the end. I've never liked hanging from the bar. Overhead lunges were SO much easier today for multiple reasons- I was wearing knee sleeves, wrist wraps, and a belt. The axle was also loaded to the correct weight today (hehe.....oops). Overall a very solid day. 

Tuesday, May 12, 2015

5/12/2015

A1. Snatch, 1-1-1; 2:00 rest
A2. Handstand walk, 3x50'; 2:00 rest
B. CTB pull ups, 9x5 unbroken, begin a set every :60
+
3 sets:
400m run hard
20 wall balls, 14 to 10'
3:00 walk rest

A1. 145-145-145
A2. complete, unbroken all sets
B. complete
+
2:30
2:45
2:47


Excellent day! Snatches were extremely easy, I worked up to 145 pretty quickly and had no misses. Also, snatching with the men's bar is getting easier already. Handstand walk was much faster than Saturday. I took off my knee sleeves and lifting shoes each time because I'll most likely do that at regionals, unless told otherwise. 

CTB pull ups were fine, I switched between butterfly and kipping every other set because I'm not sure what type of pull up I'll have to do at regionals with my partner. Kipping was just so slow, I haven't really done more than 1-2 at a time lately and it was taking twice as long as the butterfly pull ups. I'll keep working on the kipping pull ups just in case. Also, the first two sets of butterfly pull ups were bothering my left shoulder pretty badly, but after a few sets it was fine. I guess I just didn't warm it up enough? 

The run workout wasn't enjoyable. No sir. By the third run I was really tired, and I'm not really sure what happened between my first and second set to cause that much of a time difference. I think I rested too long before picking up the wall ball on the second and third sets because my runs were all about the same. All wall balls were unbroken and surprisingly easy, it's amazing how much those have improved over the last year. 

Monday, May 11, 2015

5/10/2015

AM
For time:
50 glute-ham sit ups
15 muscle ups to 90" rings
15 hang power cleans, 135

PM
For times (get after movement):
30 row calories
30 strict handstand push ups, palms within a 34x24 box & hips cannot touch the wall
30 toes to bar
50' axle overhead walking lunge, 105

AM
8:18

PM
14:26
accidentally did the axle lunges with 110, oops


Oh my. Today was painful. 

The muscle up workout was a lot harder than I thought it would be. Glute ham sit ups were done in 2:20, definitely too slow. I did 27 then basically did sets of 5-10 until I got to 50. I was pretty dizzy when I got the rings, I think I rested at least :30 before jumping up there. My head was still a little foggy during the first set of MUs, it was a weird feeling doing those right after the GHDs. The height of the rings was interesting, it definitely took more energy to jump up there and I had to make sure I kipped right away or else I would lose momentum. I broke up the muscle ups 4/4/3/2/2. I was definitely resting too long between sets but I wanted to make sure I could get at least two, since the rings were so high I didn't think I could do quick singles and I didn't want to keep jumping up there. Hang cleans were pretty easy, broken up 7/4/4 with short rest between sets. 

The second piece was pretty terrible. I kept the row around 1000 cal but Stephen said we're going to row slower than that from now on, so that's good. The strict handstand push ups took FOREVER. This was the worst they have been in quite awhile. I started with 5, then 4, then went down to 3s, 2s, then the last 6 reps were singles. I probably should have started with smaller sets. I was resting a really long time between sets and by the end every rep was a struggle. I hope this was just an off day for these. The toes to bar actually went pretty quickly. The axle lunge was the worst! That was really hard. I failed the clean the first time. I cleaned it easily the second time but the lunges were really difficult, my shoulders and core were shot so it was really hard to stabilize the bar overhead. I also wasn't wearing a belt or knee sleeves, I'm going to wear those from now on. I dropped the bar about halfway through. I was really shaky and my feet were all over the place. I was pretty bummed about how long it took me to do this workout, especially the strict HSPU. I'm hoping with practice all these movements will get better. It also didn't help that I had accidentally loaded the bar to 110 instead of 105, OOPS.

I need to get my mind right over these few weeks of training. I feel like everything that comes out of my mouth recently is a complaint about something, whether it's the height of the rings or the GHD sit ups or the fact that we have to snatch with a men's bar. I just need to accept the fact that these are the standards, and the only thing I can do is practice them so they become easy. If Stephen had given me these workouts in my regular day-to-day programming and told me to jump to 90" rings, I would have thought it was a little odd but I still would have done it without complaint, so I'm not sure why all of a sudden I'm whining about the regionals standards. It makes me look like I'm not thankful to be going to regionals, and I am very thankful. I know I'm lucky to even have a spot on the team. So from now on, no more complaining. I'm just going to do the work and have fun with my team, because no one wants to be on a team with a turd. 

5/9/2015

AM
For time:
800 meter run, this is important piece here, go as fast as possible while still being able to hit 50 wall balls under 3:00
50 wall balls, 14 to 10

PM
:60 to establish a max snatch (mandatory men's bar, you can load to your desired weight before the clock starts)
6:00 rest
100' handstand walk

AM
800m complete in 3:35.94, not sure what my overall time was

PM
145
+
:58


Really fun day! I was dreading the run/wall ball workout since I really hate running. I wanted to make sure I was pushing myself on this, it definitely made me run faster knowing there were people waiting on me. I actually finished the run a lot faster than I thought I would, so that was cool. Wall balls were broken up 21/10/9/10. I definitely could have opened with a bigger set and I was resting too long between sets. Next time we do this workout I'm going to push myself a lot more on the wall balls, but overall I was pretty happy with my performance on this one. 

Snatching with a men's bar actually wasn't as bad as I thought it would be, I was basically just being a baby about it. It felt weird when we were warming up but I got used to it pretty quickly. I still think it's slightly more difficult to aggressively turn the bar over but overall it wasn't too bad. I worked up to 145 in the warm up and Stephen said I should open with that. I don't know why I freaked out when he said that, I can hit a 145 snatch pretty easily every time, but for some reason I had imagined starting at 125 or 135. I need to stop being a bitch when it comes to stuff like this. Anyways, Heather went first and I snatched after her. I hit 145 on the first try and then put 45s on the bar for Mark. Switching weights is definitely going to be stressful, there's really only time for one good attempt, two if you only rest about 7-10 seconds. 

We only had about three minutes rest before the handstand walk. It went pretty well, I thought I was moving efficiently. I made it 50' no problem but I rested too long at the turnaround. I was able to make it back without having to break but I should have cut the rest way down at the halfway point. Next time, I would like to measure out a longer distance to start because I definitely could have kept going past the first 50'. I would like to see if I can hit something closer to 70'. 

5/8/2015

AM
9 rounds @70-90% effort, I just want you to get in the volume:
5 unbroken deadlifts, 165
5 CTB pull ups
+
3 sets not for time:
10 glute-ham sit ups

PM
On a running 15:00 clock:
every :60 for 5:00- 10 power snatches, 55
every :60 for 5:00- 1 rope climb
every :60 for 5:00- 7 thrusters, 75
+
20:00 assault bike @Z1

AM
complete
+
complete

PM
complete
+
complete


Deadlifts were very easy during the AM session, CTB pull ups not so much. I was able to do them easily unbroken until about the 7th set, then I could feel my hands fixing to rip at any second. I tried switching to kipping but I had to drop off the bar and do 4/1, then 3/2, then 3/1/1. I knew if I did all 5 in a row I would have definitely ripped my hands. Glute ham sit ups weren't terrible but are still one of my least favorite movements.

I really enjoyed the PM session, it was fun doing this with Mark, Heather, and Austin. We practiced a few partner deadlifts before the EMOM. I worked with Mark and at first it was pretty awkward considering our height difference, but after a few reps we were able to figure it out. I jumped up to the bar to try and do some partner CTB pull ups but immediately dropped off, my hands were raw and hurt a lot. Those will have to wait until another day. 

The EMOM was really fun, I liked switching movements every 5:00. The snatches were easy and fast, very grid-like. The rope climbs were all fast as well, each rep was done in about 9 seconds. The thrusters weren't too bad, 7 was just enough reps to be able to drop the bar before it started getting shitty. I can tell this workout is going to hurt a lot when we actually run through it as a team. 

Thursday, May 7, 2015

5/7/2015

4500m row very easy

complete

5/6/2015

AM
8 sets:
500m row @90% aerobic
1/side weighted pistol, start very light and add a little/set if possible
2:00 walk rest

PM
A. Power snatch, build quickly to a tough single
+
3 rounds for time:
10m handstand walk
10 axle deadlifts, 130
200m run
+
3 sets @100%
5 hang power snatch, 75
5 bar facing burpees
:20 airdyne
5:00 rest

AM
2:01.4 (10#)
2:01.4 (15#)
2:01.5 (20#)
2:01.2 (25#)
2:01.1 (35#)
2:01.5 (40#)
2:01.4 (45#)
2:01.1 (50#)

PM
A. 150 (PR+5)
+
6:09
+
:47
:44
:46


AM session felt a lot better than last week. I took my rower outside and it was much easier to breathe outside instead of being inside the gym. Pistols were slightly more difficult today but that was due to lack of warm up. Lesson learned. 50 pounds is definitely the heaviest weighted pistol I've done so far. My breathing was a lot better on the rows and they were way more consistent this week. 

I am VERY EXCITED about the power snatch PR! I don't think I've hit a PR since December. I know training is not just about always hitting PRs but it was still cool. 150 was extremely easy, here is the video. I went for 155 and got it halfway up but I knew right from the pull I wasn't going to lift it, it felt pretty heavy. I think in another month or two I would be able to hit 155 though. 

The handstand walk workout was probably as good as it could have been, I don't think I could have gone much faster. Handstand walk was unbroken all three rounds which is good. Deadlifts were easy and unbroken. Run was tougher than it should have been, my breathing was horrible. I'm not sure if it was the heat or the fact that I was trying to keep my mouth closed so I wouldn't swallow 1000 bugs. 

I enjoyed the three sets at 100%. The hang snatches and burpees were very easy, it was the airdyne that was the killer. My legs were really tired at this point, it was hard to hang on during the last set. 

Overall a solid day of work. 


5/5/2015

A. 1 power clean + 2 hang squat cleans + 1 front squat + 2 shoulder to overheads, build to a tough set
+
For 8:00
evens- 1 legless rope climb to 12'
odds- 12 wall balls, 14 to 10'
+
For 8:00
evens- 3-5 strict handstand push ups
odds- 4 box jump overs, 30"
+
5-4-3-2-1 for time:
bar muscle ups
30 unbroken double unders after each set

A. 175
+
complete
+
complete
5 HSPU each set
+
4:30
bar MUs unbroken


Mehhhhhh. I wasn't thrilled about where I ended up on the complex, I thought I would be around 180. 165 felt really easy, but once I started on 175 I was sloppy with my set up on the hang squat cleans. The shoulder to overhead were also shaky so Stephen told me to call it at 175. I definitely need to improve on longer complexes like this.

Legless rope climbs are so easy now! Once I started using the bicycle kick instead of kipping, it got so much easier and faster. Now I just need to work on actually touching the top. 

Strict handstand push ups were tougher than usual today. I was still able to get 5 every time but the last 2 reps were always a bit of a struggle. The 30" box wasn't as bad as I thought it would be, once I got over the initial fear of jumping up there it was actually pretty easy. 

I think the bar muscle up workout should have been much faster. I did all bar MUs unbroken and never tripped up on the double unders but I was resting too long before each set of MUs. Hands felt very raw by this point and it was getting difficult to hang on to the bar and get a large kip before each muscle up. 

Monday, May 4, 2015

5/3/2015

AM
For time (with Brandie):
500m row
125 double unders
(one partner rows while the other does DU, then switch)
50 deadlifts @185, partner holds deadlift
50 toes to bar, partner hangs

PM
For time:
49 pull ups
7 overhead squats, 115

AM
9:49

PM
2:34


Excellent day! 

Brandie and I were both a little nervous for the deadlift workout, we thought the deadlift hold was going to be rough. I started on the row and Brandie did the double unders. I was able to keep the row at 2:00 pace but I could have gone faster, I definitely had more in the tank when I started the double unders. Brandie also rowed at a 2:00 pace. I broke up the double unders 60/30/20/15 with very short breaks in between. Brandie was around 407 meters when I finished the double unders so I had a short rest before we started the deadlifts. Our plan for the deadlifts going in was for me to do 5, Brandie does 5, I do 4 then we drop, then I picked it up right into the hold and she did her 5. We were able to keep that plan until 35, then we dropped every 5. The deadlift hold actually wasn't as bad as I thought it would be, it actually went pretty quickly. On the toes to bar, we each did 5 then would come off the bar. We both agreed afterwards we could have cut down the rest between sets. The hang from the bar was definitely getting tough the last two sets. Overall I was very happy with this, our communication was great during the whole workout. I really enjoyed teaming up with Brandie, I think we work really well together!

I wasn't sure how the pull up workout would go, as I was warming up I could feel a slight tweak in my left shoulder. I first noticed it on the second day of the combine but then it went away until a few days ago. The more I warmed up for pull ups the less I could feel it so I figured it would be fine to do the workout, and I knew if it started bothering me during the pull ups I would just call it. Luckily it was fine but I'm still going to make an appointment to see Pete. I didn't really have a set plan for the pull ups, I figured I would feel it out as I went. I ended up doing 10/10/10/6/5/5/3. I definitely think I could have opened with a bigger set, I felt completely fine during the pull ups. I probably should have opened with at least 15. Overhead squats actually weren't that bad, I did all of them unbroken. 

This was a really fun day with Heather, Brandie and Austin. Now if they would just release the workouts then we can really get this party started. 

Sunday, May 3, 2015

5/2/2015

AM
For time (w/Jessie & Brandie), bar cannot touch the ground within each set of thrusters:
50 thrusters, 95
10 rope climbs
40 thrusters, 95
8 rope climbs
30 thrusters
6 rope climbs

PM
9-6-3 for time:
Strict handstand push ups
Hang power cleans, 110
Bar-facing burpees

AM
9:17

PM
3:55


Today was awesome! I love training as a team already! The thruster/rope climb workout wasn't as bad as I thought it would be. I felt like we did really well on this, our transitions were fast and we never really stopped moving. We passed off the bar from our shoulders and I think that was definitely the best way for us to do it. Rope climbs were one at a time and they were all really fast. I slowed down a bit on my last two climbs, I lost my footing on the first one and my grip was just really tired on the second one. For the most part I felt like my rope climbs were pretty quick and they have definitely gotten better but I still need to work on getting up the rope faster under fatigue. I also need to have Brandie help me on the descent, hers is the fastest by far, and if she can teach me how to do it that way then I think it will help a lot. Our communication was good throughout and we finished under the time cap, Stephen said our time would have put us at 5th last year for that workout!

I was a bit disappointed in my time for the strict handstand push up workout, I thought I would have been closer to 3 minutes. I broke up the first set of HSPU 5/4, then 2/2/2 then 1/1/1. The first set was EASY and I thought I would be good for the rest of the workout, but once I got to the set of 6 they felt a lot harder. Dammit. I was also resting too much between sets of 2 but I didn't want to fail any. Hang cleans were very easy. Burpees probably should have been faster on the set of 9 and 6. Meh. Not super happy with my time on this. 

Friday, May 1, 2015

5/1/2015

8:00 to establish a hang squat snatch in 2 attempts
+
short rest
+
1 attempt @max handstand walk
+
For time:
15 muscle ups
15 clean and jerks, 95

145, 155
+
60 feet
+
3:15


Today was really fun, I'm excited for the rest of the regionals events this weekend. 

I was REALLY happy with my hang squat snatch. I wasn't sure how this would go since I haven't really done any heavy hang snatches since before the open. I was planning on starting at 135 but then Stephen asked me if I was going to grow some balls today and start at 145, so that's what I did. It was surprisingly easy and he told me to go to 155. It was even easier! Yay! It felt great. I selfishly asked him if I could just throw on 160 and go for the PR but he said no. Hehe. I really think next time I do this I could PR for sure. 

Handstand walk was good, not my best. I would like to try this at a track or something, somewhere that's really long so I can really see how far I can go without worrying about bumping into the rig/other people. 

I was disappointed in my performance on the muscle up/clean and jerk workout. At first I was going to break up the muscle ups 6/5/4 but then Stephen told me to do 5 sets of 3 with minimal rest between sets. The first 2-3 sets were pretty quick but there was way too much rest between the last two sets. Also, I bitched out on the clean and jerks. I did all singles and I should have done a few sets touch and go. Merrrrr. I was breathing hard and my grip was tired from the muscle ups so I thought it would be faster to do quick singles instead of doing sets of TNG and resting too much between sets. I definitely learned my lesson and will do better next time. It was fun getting to do this one team-style with Austin and Brandie! 

As a bonus, here's a video I accidentally took of me whining after Stephen told me I had to do my hang snatch in two attempts instead of three. 






4/30/2015

3000m row @very easy pace

complete

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