Monday, August 31, 2015

8/30/2015

Shankle seminar. Will recap at another time. It was fucking awesome.

8/29/2015

For 20:00
Evens- 1 clean thruster, start @125 and add just a bit over the course of the 10 reps to end heavy
Odds- 6 unbroken CTB pull ups
+
5 rounds for time & movement quality:
1 rope climb
1/side heavy turkish get up
+
3 sets:
400m run @90% aerobic 
:60 walk rest

complete
thrusters: 125(2)-135(2)-145(2)-155(3)-160(1)
+
8:30 w/45# KB
+
complete


I might have been a little overzealous on the thrusters, I reached 155 faster than I anticipated so I stayed there for three sets. The only rep that was tough was 160, which is pretty good I guess. All CTB pull ups butterfly and easily unbroken. 

I feel like....the rope climb/KB workout should have been faster? I was trying to be good about getting right back on the rope but the TGU took me awhile, I'm slow at those and I also wanted to make sure they were right. I rushed through the first rep and then Austin told me I was getting up like a turd so I slowed it down a bit. 

400m repeats felt pretty good today.

Solid day overall. 

8/28/2015

AM
3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice

PM
OFF

AM
3 rounds complete


Took the afternoon off and went to Columbus with my parents to celebrate my cousins birthday. It was nice to just hang with my family for the day. We went to a nice restaurant for dinner and had a ridiculous and hilarious waiter named Matthew, he talked like the sea turtle from Finding Nemo. Everything was "Right on, right on. Oh killer bro! That's totally sweet". I didn't even know people who lived outside of California talked like that but I was very wrong. 






Thursday, August 27, 2015

A trio of podiums and other stories: What I learned from a month of team competitions


This month I had the opportunity to participate in three very different competitions ranging from partner to four-person teams. I had never done this many competitions in such a short span of time before but I was excited to compete alongside my friends and I couldn't turn it down. Taking part in these competitions has been such a huge learning experience for me and I really didn't expect to come away with a new attitude about competing but that's exactly what happened. I learned a lot about myself as an athlete and discovered a few new goals. I figured I would just sort of recap all three competitions here, so in my typical writing style I would like to share a few of my favorite moments from the past month and also discuss a few things I learned along the way. Please enjoy. 


My favorite moments and events (in no particular order)

1. Winning the hang power clean & split jerk event (Tri-State Throwdown)
This was the first time in any competition I had experienced taking first place in an event. Everyone on our team did really well and the vibe was so exciting as we were all lifting. Only one person could lift at a time, so we rotated between male/female. Tommy hit 315, Brandie hit 175 and then PRd her hang power clean at 185. Conner hit a PR clean and jerk of 305, and I was able to hit 205 without any problem. We were all so excited, I just remember there was a lot of jumping up and down and hugging going on. I was so proud of my teammates. We all had specific numbers we wanted to hit and we did it. This put us in high spirits for the rest of the competition. It was so cool to win this event and it was a great way to start the day. 

2. Winning the sprint/wall ball event (Mustache Barbell Bash)
This was probably my favorite event of the day. The first workout of this competition was the team log carry event and we had placed third. It definitely wasn't a bad placement but I think we were all a little disappointed in getting a few no-reps and dealing with some confusion from the judges while handling of the log. We knew we would do very well on the next event, it was short and you had to go 100% all out. It was set up relay-style, one teammate had to sprint 100 meters down the field (and jump over two hurdles along the way!) then do 30 wall balls and sprint back to tag the next teammate. We decided to have Allen go first, I went second, Megan went third, and Tommy brought it home. I really enjoyed this event, I love anything that involves sprinting. We knew we would have to do the wall balls unbroken, dropping the ball was not an option. I sort of looked at this as a bit of redemption from the run/wall ball event from regionals. We ended up smashing this in 5:41, it was awesome. All wall balls unbroken from all four teammates, everyone hauled ass on the sprints and no one tripped over a hurdle. I consider that a huge win. 

3. Mentally keeping it together during the hour-long workout from hell (Tri-State Throwdown)
This was one of the most mentally (and physically) exhausting workouts I had done in a very long time. Whenever the event has an hour time cap you know it's going to be bad. Male/Female pairs each had to complete a 30 calorie row, then together complete 30 burpees, 30 box jumps, 30 snatches, and 120 double unders. Once the first pair completed one round, they tagged in the other male/female pair. Each pair had to do FIVE ROUNDS of this, hence the hour time cap. This basically came down to how fast the female partner could row her 30 calories since the male was always going to be the first one off the rower. Going into this event, I tried to look at it as a piece Stephen would give me: 5 rounds for even times at 95% of 30 row calories, 15 burpees, 15 box jumps, 15 snatches, and 60 double unders, 5:00 rest between rounds. After two rounds were finished I couldn't believe we still had to do three more, it was that terrible. Tommy was my partner for this and I thought we did a great job of communicating, we were always talking and one of us was always accumulating reps. He would do more burpees when I was tired from the row and I did more double unders. We had a plan but made adjustments as needed. He was a great partner. Conner and Brandie killed it as well, Conner really stepped up when Brandie needed a break and he also did an excellent job of making sure Tommy and I knew if the other teams were gaining on us. All I can say is this- I fully credit the Z1 training sessions and doing "sets for even times" as the reason why I was able to keep calm and stay moving during this event. A year ago, I would have mentally checked out with two rounds left. I would have not cared how we finished in the event because I would have wanted it to just be over. That was not the case this time. I never panicked, I was never worried. I knew I was never going to fail a rep and that I just had to stay moving. Brandie said I looked very composed throughout the whole hour and to me that's a good sign. A year ago I probably would have been on the verge of tears, telling myself I couldn't do it. Now I just told myself, "You've done this before, this is nothing new to you". I kept my breathing as steady as I could and trusted my training to help me get the work done. We ended up taking first in our heat for this event in a photo finish and I couldn't have been more proud of my team. 

4. Making the podium for the first time ever! (Gemini Games)
The Gemini Games was the first competition where I went in knowing there was a very good chance we would podium. Brandie and I had done really well throughout the day and when the final event rolled around we were a few points out of third place. We wanted that podium spot and we killed ourselves during the last workout to get all the points we could. After it was over we weren't sure where we ended up since it was impossible to tell how many reps the other teams were accumulating during the final event. We had already accepted the fact that we probably ended up in fourth place, and we were shocked when they announced we ended up in the podium in third place. All our hard work had paid off and it was really cool to be on the podium for the first time, especially with my buddy Brandie. 


So what did I learn?

I came away from these three competitions with a fresh view on what I want to accomplish going forward. I learned a lot about myself as a competitor and actually really surprised myself with my performances. I think this was the first time I was really willing to hurt in a competition, I don't think I even dug that deep at regionals, unfortunately. So here are a few things I took away from my marathon month of competitions.

1. Team up with people who will really push you
When I do a team competition, I want to compete with people who won't allow me to slow down. I want to push myself to that dark place and I want my teammates to help me get there. During the hour-long workout at the Tri-State Throwdown, we had basically been going rep-for-rep with the team next to us for the entire hour. Tommy and I were going to be the ones to end this workout. I started my final row and Conner came over to me and said, "We're fucking tied, you need to go" and I was like well let's just fucking do it then. Conner made sure Tommy and I didn't stop at all during that last round, and we ended up winning the heat by a few seconds. If Conner didn't stand there and push us to go faster, we wouldn't have known where the other team was and we might not have won the heat. I'll give another example: during the Mustache Barbell Bash, we were told there would be a hill run in the final event. We would be going in male/female pairs, and I told Tommy to push me on the run. I knew I would want to slow down because running is the literal worst but when it was our turn he took off and I just tried to keep his pace. He got ahead of me about halfway through because his legs are three times as long as mine, but I was hauling ass trying to keep up. If you want to podium, if you want to win, you need to compete with people who are willing to hurt and who will make you want to hurt as well. Do you think I WANTED to sprint 400 meters up a hill? No sir, no thank you. But I did it because my teammate was sprinting and he was pushing me to go faster. Compete with people who make you want to give it everything you have because they're doing the same. 

2. Take every event seriously
Because the L-sit could be weighted just as much as a 205 clean and jerk. 

3. Just because it's a team competition does not mean it's easy
I've heard a few people say that team competitions are probably easier because you're sharing the workload. While this is true, it doesn't mean team competitions are easy in any way. You do get rest if your partner or teammate is working, but when it's your turn to go, you better fucking go. Everything needs to be fast. You're getting rest but it's only so you can go 100% when it's time for you to do your job. Team competitions also deal with the aspect of strategy and transitions. Everyone needs to be communicating and everything needs to be flawless, otherwise you'll waste time when you could have been accumulating reps. When we found out we would have to lunge and do synchronized burpees over a log at the Mustache Barbell Bash, we grabbed a barbell and practiced. We talked about what cues Tommy would yell out and we made sure all of our shit was together. It was obvious which teams practiced and which teams were just winging it. During the thruster event, Megan and I were passing the bar back and forth and saving time while other teams were dropping it on the ground. Transitions and strategy are so important in team competition. You have to be willing to hurt because you're not just competing for yourself, you're competing for other people as well, so you have to give it 100% every time. 

4. The meaning of "having fun" at competitions has changed for me
Back in January, Stephen told me I need to stop being fine with a finish outside the top five at any competition. I wasn't really sure what he meant. I had been doing competitions for a few years but it was always very casual. My goal was never to podium, it was always to just have fun. I thought what Stephen was telling me, to start taking it more seriously, would take the fun out of competition. Now that I have had three podium finishes after three very successful competitions I understand what he was saying. Just because I go into a competition with the mindset of wanting to win, it doesn't mean the fun is gone. Forming a strategy with my team and then doing really well because everyone executes the plan, that's fun. Winning events is fun. Standing on the podium is fun. Walking away from a competition knowing we gave it everything we had is fun. Coming in 10th place is not fun anymore. Going forward, if I'm competing then I'm competing to podium, to win. I train to be competitive and I think my performances are finally reflecting that. It finally "clicked" and I'm looking forward to the rest of competition season. From now on, I'm not looking to end the day in 7th. I want to be on the podium. 

Other than regionals, this month has been the most exciting time in my competitive journey so far. I am very proud of how I performed during each competition and I'm also extremely proud of my teammates. I was so grateful to be included with these awesome and talented athletes. Brandie, Conner, Tommy, Megan, Allen- thanks for one hell of a month. You guys were the best teammates and you helped me reach a new level. Thanks for pushing me and for being so fucking cool and strong. I'll gladly compete with you guys any time. Stephen- thanks for the being the best coach, you already know I think you're the bomb. 

I can't wait to see what the rest of the off-season brings. Onward!




Gemini Games with Brandie- third place

Tri-State Throwdown with Conner, Brandie & Tommy- third place

Mustache Barbell Bash with Tommy, Allen & Megan- second place













8/26/2015

AM
7-8 sets easy:
:60 row
:60 freestanding handstand practice-goal is to stay within a 4-6' mat
:60 airdyne
:30/side plank
:60 single unders

PM
A. Snatch balance, 2-2-1-1; 2:00 rest
B. Pendlay row, 8-8-8, 20x0; 2:00 rest
+
For time steady:
45' handstand walk
15 hang squat snatches, 85
45' handstand walk
10 tire flip outside w/2nd biggest tire
45' handstand walk
+
Not for time:
400m heavy sled drag outdoors
+
10:00 walk or bike cool down

AM
7 sets complete

PM
A. 105-115-125-135
B. 95-105-115
+
8:19
used the third biggest tire after failing to lift the second biggest tire

+
complete w/135# on sled
+
10:00 bike complete


Mehhhhh. Today was not the best.

Snatch balances are definitely better than the last time I did them, I was able to work up to 135 without any fails. The last rep was a bit on my toes but it wasn't too bad.

Pendlay rows were fine.

I feel like the for time piece should have been a lot faster. First handstand walk was unbroken. The hang squat snatches took way longer than necessary. I broke them up 3/2/2/2/2/1/1/1/1. I'm not sure if I should have gone to singles sooner? Hang snatches are such a hassle, you have to pick the bar up and stand all the way up, then slightly bend the knees, THEN snatch it. I was happy with how good these felt in nanos, I was able to drop right into the squat every time. Second handstand walk wasn't as good, broke around 30'. The tire flip was kind of a disaster, in fact two minutes of this workout were probably spent figuring out which tire I was supposed to use. I went out back and saw the HUGE tire with the plants growing out of it, so I went to the next biggest tire which is what was programmed. I tried lifting it and barely got it off the ground. So then I was like, "Wait, is this the one I'm supposed to use? This seems impossible". So I went and checked the other three tires, and flipped the third biggest one five times. It was way too easy so I went back to the second biggest tire and still couldn't lift it, so I went back to the smaller tire and flipped it five more times. After the workout was over, Stephen told me I was in fact supposed to flip the second biggest tire. I told him I wasn't able to lift it and he said I probably could with practice. Efffff. FAIL. 

Sled drag was just terrible. I felt like garbage the whole way, my legs were just so dead. I was actually getting concerned with how tired my legs were. Is this normal? Should I still be feeling this drained? I didn't feel this bad after the first two competitions and it's only my legs that are really fatigued. I just want to go back to feeling 100% again. 

Wednesday, August 26, 2015

8/25/2015

AM
15 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%
+
15:00 mobility of choice

PM
A. Power clean, build to a touch and go 2RM
B. 2 behind the neck push presses + 2 behind the neck push jerks, 4x1, 21x1; 2:00 rest
+
5 rounds for even times:
12 alternating shoulder taps
15 KB swings, 53
:60 walk rest
+
800m walk cool down

AM
complete

PM
A. 185 (190 Fx2, hit the first rep on both sets but failed the second rep)
B. 95-115-125-135
+
:44
:44
:44
:44

:43
+
complete


Merrrrrr. Still feeling tired and not 100% today.

I was really disappointed with the 2RM clean, I hit 185 for 3 last week. I did it for 2 this week and assumed I would be able to hit 190, which is my current power clean 2RM. I hit the first rep but caught it weird so my hands were in an odd position and I couldn't really return it so I just dropped it. I went for it again and got it easily on the first rep but barely missed the second rep. Efffff. This was disappointing. I should be able to do at least 195 for two these days. 

Behind the neck stuff was cool, shoulders still feeling a bit sore. 

I enjoyed the shoulder tap/KB swing piece, it got pretty tiring with only a minute between sets. 

I'm tired.

8/24/2015

AM
5000m row @Z1

PM
A. Squat snatch, 1-1-1-1-1 (not maxes); 2:00 rest
B. Back squat barefoot, 5x2-3, 31x1; 2:30
+
For 10:00
Evens- 3-4 unbroken bar muscle ups
Odds- :30 double unders
+
3 rounds not for time:
10 moderate trap 3, 30x0
15 light/moderate reverse hypers

AM
complete, off every 1000m for 3:00 mobility

PM
A. 125-135-145-150-155
B. 145-155-165-175-180(2)
+
complete
4 bar MUs eachs set
+
complete
10# for trap 3
35#/side for RH


Holy shit. This is probably the worst my legs have ever felt. I added in some mobility in the AM session because I was so stiff, the first set of 1000m was pretty rough. 

This is going to sound dramatic, but I was dreading the snatches today. The thought of dropping into a squat just sounded like the worst thing ever because my legs were basically useless. As I was warming up they started loosening up a bit but I still didn't think I would be able to snatch any higher than 125. I surprised myself by working up to 145 pretty easily. I went to 155 but failed twice, so I dropped down to 150. I went back up to 155 but I failed it twice because I was being a little bitch and not pulling my arms back. The pull was really fast and easy but I wasn't being aggressive in the turnover, as per usual. That's always the problem. I think I need to start focusing on this more in my snatch warm up. I finally hit 155 on the third attempt. I feel like I'll never snatch over 155 again.

Back squats were pretty terrible, legs were garbage. 

The EMOM was cool, bar muscle ups are feeling great. 4 unbroken each set. The :30 of double unders actually got surprisingly tough, I figured I was averaging about 50-60 double unders per set. 

Not for time stuff was pretty pathetic, I was feeling really drained and tired by this point. Definitely still recovering from the competition(s) because my arms, shoulders, and legs were so tired. 

Sunday, August 23, 2015

8/23/2015

Long, unplugged hike

45:00 walk @Ault Park with Brandie and Austin.


Excellent day. I met up with Brandie, Austin, and Mark for lunch at Sleepy Bee. I had the nutty bee gluten free pancakes and it was just a delight. We also ran into good old Tommy Towers as we were on our way out, so that was a real treat. Then Brandie, Austin and I drove over to Ault Park to walk around. It felt really good to stretch my legs, they are extremely sore from the competition yesterday since basically all the events involved lower body. Relaxing day with my buds. 


8/21/2015

AM
3-4 rounds easy of:
3:00 airdybe
3:00 row
3:00 mobility work of choice

PM
A. Thruster, build very quickly to moderate single-leave 15-20 in the tank
B. Close-grip bench press, 2-2-1-1, 20x1; 2:00 rest
+
10:00-15:00 very easy movement prep for tomorrow
+
6 sets:
:60 airdyne @ very high aerobic effort
:60 airdyne @50%

AM
3 rounds complete

PM
A. 160 (170 Fx1)
B. 130-135-140-150(PR+5)
+
complete
+
complete


Thrusters felt great today, I worked up to 160 in three attempts. I went for 170 but caught it weird so the press out was awkward and I failed the lift. Boooo.

I'm SO HAPPY I finally hit a PR on my bench press, it has been well over a year since the last PR. I had been stuck at 145 forever. 150 definitely wasn't pretty, my back was pretty arched and for a split second I didn't think I was going to make it but I got it, even with the tempo. 

Movement prep was basically just thrusters, running and wall balls. Not a ton I could really do here since half the workouts hadn't been announced yet. 

Thursday, August 20, 2015

8/19/2015

AM
7-8 sets:
:60 row
:60 freestanding handstand practice- goal is to stay w/in a 4-6' mat
:60 airdyne
:30/side plank
:60 single unders

PM
A. Snatch balance, 2-2-2-2, 2:00 rest
B. Pendlay row, 10-10-10, 20x0, 2:00 rest
+
For time:
100' handstand walk
200m farmers walk, 53/hand
+
3 sets:
:15 prowler sprint w/straight arms, add a little weight
+
10:00 walk or bike cool down

AM
7 sets complete

PM
A. 95-105-110-115
B. 85-95-105
+
4:49
+
complete with 95# on prowler
+
complete


Enjoyed the freestanding handstand practice this AM, these are definitely getting better. 

Snatch balances were much better than last week, after my AM session I spent a long time on hip mobility and it really helped in the PM session. My hips weren't nearly as tight as they were last week. 

Pendlay rows were good, 105 got tough during the last three reps. 

The handstand walk/farmers carry workout was pretty disappointing. My handstand walk felt terrible, I should have hopped on the ski erg to warm up my shoulders before I did this. Forearms felt really stiff. I broke twice on the way down and twice on the way back, not okay, that's pretty sad. It took me 1:29, which is way too long. I don't know why my handstand walk is really slow all of a sudden, it was on point during regionals practice. This was frustrating. I was able to do the first 75m of the farmers walk unbroken, then I had to put down the kettlebells. Grip and shoulders were getting really fatigued. I tried to go as long as I could without putting them down. Merrrr. I should have done much better on this. 

Prowler sprints were much worse than last week, my legs were dead. I'm not sure why my legs have been feeling so tired lately. This does not bode well for my competition this weekend, considering most of the workouts involve squatting. 

Wednesday, August 19, 2015

8/18/2015

AM
5 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%
+
3 rounds not for time:
5 strict pull ups
7 kipping handstand push ups
:30 passive 2-hand hang from bar
:30 FLR on ground 
+
5 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%

PM
A. Power clean, build to a touch and go 3RM
B. 3 behind the neck push presses + 1 behind the neck push jerk, 4x1, 21x1; 2:00 rest
+
5 rounds for even times:
10 alternating shoulder taps
12 KB swings, 53
:90 walk rest
+
800m walk cool down

AM
complete

PM
A. 185
B. 85-105-115-120
+
:38
:37
:37
:37
:37
+
complete


Solid day. Really enjoyed the AM session, kipping HSPU felt great. 

Power clean 3RM was a 5 pound PR, I didn't go for 190 because I caught the third rep relatively low. I just feel like I should be able to do more on this...meh. I think I'm being greedy. 

Behind the neck push press got difficult on the third set, push jerk was always very easy. 

I really liked the shoulder taps, I've never done those before. 

Tuesday, August 18, 2015

8/17/2015

AM
6000m row @Z1

PM
A. Squat snatch, build to a tough single for the day
B. Back squat barefoot, 5x3-4, 31x1; 2:30 rest
+
For 16:00
1st: 3rd unbroken bar muscle ups + 3 CTB pull ups
2nd: :20 double unders
3rd: 5 L-leg pistol w/pause @bottom, assist @bottom & return to standing if needed
4th: 5 R-leg pistols w/pause @bottom, assist @bottom & return to standing if needed
+
3 rounds not for time:
4 light/moderate trap 3, 40x0, scaps back and down, initiate the movement w/low traps and opposed to shoulders
15 light/moderate reverse hypers

AM
complete

PM
A. 155(160 Fx1)
B. 145-155-165-170-175(3)
+
complete
+
complete
15# for trap 3
45#/side for RH


Snatches started off really badly today. I was all over the place, I worked up to 135 easily then went to 145 but failed it, so I went back down to 140. Then I hit 145, then went for 155 but failed that twice. I was getting under it but I wasn't punching my arms back all the way, it kept falling forward. Duprie told me to "quit fucking around" and I made the lift on the third attempt. Tried for 160 and failed so I called it there. I recorded my first two fails at 155 and I'm definitely going to start recording myself more often, it really opened my eyes to what I needed to fix. I noticed I wasn't being patient in the set up and I wasn't starting with my chest up. When I failed the second attempt at 155 my set up looked like this:




When I tried a third time and made the lift, my set up looked like this:




The pull on the third attempt was so much easier because I set up in a better way. I also didn't warm up my hips enough before I started lifting. I talked to George and he gave me some warm ups to do before snatching so I'll try those next week. I need to work on consistency. I need to set up and pull the same way every time. Right now I feel like I'm setting up and hoping I make the lift as I go. 

Back squats were really tough today, legs were fried.

I really enjoyed the EMOM. Bar muscle ups were the best they've ever been, super easy and fast and barely any bend in the arm at the top. Definitely feeling lighter these days. I liked the bar muscle ups right into the CTB pull ups. Pistols are getting so much better! Very pleased with the progress on these. I'm very excited I don't have to wear lifters for these anymore. Thanks Stevo!

I realized that last week I completely blanked on how to do trap 3 correctly, I was going out instead of up. I corrected it this week. Oops. 

Sunday, August 16, 2015

8/15/2015

For 16:00
Evens- 2 front squats @65% 1RM, 10x0
Odds- 5-7 unbroken CTB pull ups
+
10:00 @80% 
1 rope climb
:30 front leaning rest
+
3-4 sets:
400m run @90% aerobic
:75 walk rest

complete
+
complete
+
complete


Front squats felt excellent today.

CTB pull ups were easy, 7 for the first few sets but dropped down to 5 because my palms were ripping. 

I actually enjoyed the rope climb/FLR piece, rope climbs were easy today, I took this as an opportunity to clean up my technique a bit. 

Later in the evening I met up with all my CSC friends and it was just a real treat. Austin, Liz, Mark, Brandie and I went to Eli's BBQ for dinner then went to Mad Tree and met up with Byrd, Bruce, Conner and Meredith. Jeff was also there with Patrick so we hung out with them as well. It just a great night with my friends, we laughed a lot and talked about a lot of different things, including which animal body parts we wish we had. We're also planning a CSC karaoke night. Stay tuned. 

8/14/2015

AM
3-4 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice

PM
A. Power snatch, build quickly to 80-90% 1RM
B1. Snatch pulls, 4x3 @170, drop & quick re-set between singles, :60 rest
B2. Close-grip bench press, 2-2-2-2, 20x1; 2:00 rest
+
10 sets:
:60 airdyne @very high aerobic effort
:60 airdyne @50%

AM
3 sets complete

PM
A. complete @140
B1. complete
B2. 115-125-130-135
+
complete


Very happy to see lighter volume this week, I think my body is still trying to catch up from the competitions. 

Power snatches were pretty ugly today and it did not feel good at all, usually 140 is really easy but today it was not pretty. I caught 135 and 140 extremely wide and I usually never do that on power snatches. Not sure what was going on. I don't think I was being aggressive enough in the turnover, shoulders were very tired. 

Snatch pulls were decent, the first rep was always the highest and then they got a little worse after that. Today was one of those days where I couldn't imagine ever snatching 170. Bench press actually felt pretty good today. 

Thursday, August 13, 2015

8/13/2015

OFF

Bought a new laptop today since mine finally died on Monday. RIP laptop. Goodbye, money. 


8/12/2015

AM
7-8 sets easy:
:60 row
:60 slow & controlled bear crawl
:60 airdyne
:30/side plank
:60 single unders

PM
A. Snatch balance, 3-3-3; 2:00 rest
B. 1-arm DB row, 5x1-2/side, 20x1; :60 between arms
C1. Barbell farmers walk (both arms) 2x10-15m; :60 rest
C2. Handstand walk, 2x50'; :60 rest
+
5 sets:
:12 prowler sprint w/straight arms, add a little weight
2:18 walk rest
+
3 rounds not for time:
:30 sorenson hold
:20 L-sit on parallette accumulation
:05-:10 inverted hold on rings (top of dead hang to inverted)

AM
7 sets complete

PM
A. 85-95-105
B. 75-80-80-90(1)-90(1)
C1. 75#/side both sets
C2. complete
+
complete w/95# on prowler
+
complete


Today was the first day I felt back to normal. Huzzah!

I forgot how difficult snatch balances are. First two sets were pretty easy but I failed the third rep at 105 so I just redid it. 

DB row definitely got tough at the end, the 90 pound DB was hard to grip with my tiny child-size hands.

Barbell farmers walk was a success this week! I was able to pick them up on the first attempt for both sets, no swearing was involved this time. 

Handstand walk feels like it's getting slower, it's nowhere near the speed it was when I was practicing for regionals. I broke once on the first set, second set was unbroken.

Prowler sprints were almost semi-enjoyable today, I was sprinting hard. I do enjoy sprint work. I won't be saying that in two weeks though when they're up to :20. 

I enjoyed the not for time stuff today, sorenson hold was easy. L-sit is still terrible as usual, I'm really trying to get better at this. The hold at the top of the dead hang to inverted is cool, I like it. 

8/11/2015

AM
5 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%
+
3 rounds not for time:
1 dead hang to inverted w/:05 pause @top
3 strict handstand push ups
:30 passive 2-hand hang from bar
:30 front leaning rest on ground
+
5 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%

PM
A. Power clean, build to a touch and go 5RM
B. 1 behind the neck shoulder press + 3 behind the neck push presses, 5x1, 21x1; 2:00 rest
+
4 rounds for even times:
4 wall walks
8 deadlifts, 165
12 burpees
2:00 walk rest
+
800m walk cool down

AM
complete

PM
A. 175
B. 55-65-75-85-95
+
1:36
1:34
1:37
1:39
+
complete


Definitely still feeling a bit worn out today, legs were really tired. 

Enjoyed the AM session, it was nice to have some different movements in there, I like the dead hang to inverted with the pause at the top. 

I was pretty disappointed with my 5RM touch and go power clean, I thought I would easily hit 180 since my power cleans have been feeling so good lately. Merrrr. I worked up to 175 and it was really tough, I knew I wouldn't be able to go any higher. It was just so hard. WHY.

I really liked the behind the neck push press!

Four sets for even times were decent, my legs were jelly on the burpees. Wall walks were definitely faster than last week and deadlifts were easy. I lost it on the burpees during the last two sets.

Overall a decent day, body is still feeling tired from the competition. 

Monday, August 10, 2015

8/10/2015

AM
5000m row @Z1

PM
A. Squat snatch clusters, 5x1.1 heavy, goal is 145+, :20 between singles, 2:30 rest
B. Back squat barefoot, 4x4-5, 31x1; 2:30 rest
+
For 20:00
1st: 3-5 unbroken muscle ups
2nd: 50 double unders
3rd: 5 L leg pistols w/pause @bottom, assist @ bottom & return to standing if needed
4th: 5 R leg pistols w/pause @bottom, assist @bottom & return to standing if needed
+
3 rounds not for time:
6 light/moderate trap 3, 40x0- scaps back and down, initiate the movement w/ the low traps as opposes to the shoulders
15 light/moderate reverse hypers

AM
complete

PM
A. 135-140-145-145(1.F)-145(1.F)
B. 135-145-155-165(4)
+
complete
MUs 5/5/4/4/3
+
complete
10#/side for trap 3
45#/side for RH


Z1 was tough this morning, I was pulling around a 2:25 but it felt like 2:10. Definitely felt harder than Z1. 

PM session was tough. my muscles are not as sore as they were after last weekends competition but my body feels exhausted and fatigued. Snatches didn't go well today, I tried starting my first cluster at 145 but the pull was extremely heavy so I started at 135 and decided to work my way up. I failed the second rep on the fourth and fifth set. My body was so tired during these, every catch felt wobbly and weak in the bottom. 

Back squats were the same thing, legs and lower back were really fatigued. 

Muscle ups started off fine, hit 5 easily for the first two sets with a very high catch. I got tired on these sooner than usual, it was taking a lot of energy to kip. By the last set I was down to three. All double unders unbroken. Pistols were decent, although I came up out of the bottom too early on a few reps. 

Overall I just felt completely drained mentally and physically today. 

8/7/2015

AM
30:00 airdyne @Z1, off every 10:00 for 4 box jumps w/step down + 4 burpees + 4 power snatches

PM
A. Hang power clean and split jerk, build quickly to a 165
B. Close-grip bench press, 3-3-3, 20x1; 2:00 rest
+
10:00-20:00 very easy movement prep for tomorrow
+
10 sets:
:30 airdyne @very high aerobic effort 
:30 airdyne @50%

AM
complete

PM
A. complete @175
B. 105-115-125
+
complete
+
complete

Thursday, August 6, 2015

8/5/2015

AM
7-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
:60 single unders

PM
A. Overhead squat, build to a 1RM
B. 1-arm DB row, 4x2-3/side, 20x1; :60 between sides
C1. Barbell farmers walk (both arms) 2x15-20m; :60 rest
C2. Handstand walk, 2x40', :60 rest
+
5 sets:
:10 prowler sprint w/straight arms, add a little weight
1:50 walk rest
+
3 rounds not for time:
4-6 weighted glute-ham raises, 20x1
:20 L-sit on parallettes accumulation 
3 dead hang to inverted

AM
7 sets complete

PM
A. 200 (PR + 15)
B. 65-70-75-80(2)
C1. 70#/side both sets
C2. complete
+
complete w/100# on prowler
+
complete 
15# DB for GHR


Excellent day! I was definitely not expecting the overhead squat PR. For the past few weeks my overhead squats have not felt strong at all, I was only expecting to hit 175-180 today. I tried to work up to my max as quickly as possible, I was making 20 pound jumps. I hit 180 pretty easily so went for 190 and got it. I asked Austin if I should just go for 200 and he said yes. I really surprised myself on the behind the neck jerk, it wasn't difficult at all. Once I was in the bottom of the squat I could feel myself starting to rock forward on my toes. I stood it up and immediately dumped it. I was afraid it didn't count because I only showed a few seconds of control at the top before I dropped it, but I showed the video to Stephen and he said it was fine. PR! It's pretty sweet to have a 200 pound overhead squat, never thought that would happen any time soon. 

DB rows were fine as per usual.

The barbell farmers carry might be one of the most frustrating movements I've done so far. It takes so many attempts to get those fuckers balanced and steady. It probably took me at least 6 attempts before they were balanced enough for me to walk with them. Joel was watching me struggle and had a good laugh. GLAD YOU FIND THIS FUNNY, JOEL. Handstand walk was slow today, I broke both sets around 30'. 

Prowler sprints felt so short! Ten seconds is the best! I added 10 more pounds from the last time I did ten second sprints. 

Not for time stuff was better today, although I'm pretty worried about the L-sit at the competition, my L-sit is pretty weak. 

8/4/2015

AM
16 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%
+
3 rounds not for time:
5 strict pull ups right into :15-:20 active hang from bar
3 strict handstand push ups right into :15-:20 active handstand hold against wall
+
16 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%

PM
A. Hang power clean & split jerk, build to a heavy single
B. Behind the neck shoulder press, 4x2-3, 21x1; 2:00 rest
+
3 rounds for even times:
5 wall walks
10 deadlifts, 175
15 burpees
3:00 walk rest
+
800m walk cool down

AM
First set of airdyne complete, then something came up so I wasn't able to finish the rest of the session, will make up Thursday

PM
A. 200 (Hang clean PR + 10)(205 Hang clean, PR + 15, failed the jerk)
B. 75-85-90-95(2)
+
2:24
2:30
2:34
+
complete


I am totally failing with Z1 this week, sorry Stevo. Had to deal with something this morning so I only got the first part of the airdyne finished. I will try to make this up on Thursday.

I was really pleased with the hang power clean PR, 205 is a 15 pound PR. I made 200 for the full lift and it was really easy. I easily made the clean at 205 but failed the jerk, it was out in front. Im confident I can hit 195-200 at the competition this weekend. 

Behind the neck press was meh.

Rounds for even times were alright, wall walks slowed down in the second and third set. I broke up the deadlifts 5/5 each set, normally I wouldn't break up 10 reps at 175 but it was painful on my hands. I tried to stay steady on the burpees. Wall walks were the limiting factor. 

800m walk cool down was enjoyable today. 

Wednesday, August 5, 2015

8/3/2015

AM
5000m row @Z1, off every 1000m for 5 thrusters @65 + 5 pull ups

PM
A. Squat snatch cluster, 3x1.1.1 heavy- goal is 145, :20 between singles; 2:30 rest
B. Back squat barefoot, 3x5-6, 31x1; 2:30 rest
+
For 15:00
1st: 50 double unders
2nd: 5 L leg pistols w/pause @bottom, assist @bottom & return to standing if needed
3rd: 5 R leg pistols w/pause @bottom, assist @bottom & return to standing if needed
+
3 rounds not for time:
8 light trap 3, 40x0, scaps back and down, initiate the movement w/the low traps as opposed to the shoulders
10 moderate/heavy reverse hypers

AM
complete, off every 1000 for mobility- still sore from comp and hands are torn up

PM
A. 135-145-150 (made the first two, failed the third rep)
B. 125-135-145
+
complete
+
complete
8# for trap 3
55#/side for RH


Still extremely sore today, especially in the lower back and quads. I subbed in mobility instead of the thrusters/pull ups this morning. My lower back was pretty blown up and my hands were torn up so I figured pull ups wouldn't be smart, especially since I have to do Fran this weekend. 

I wasn't sure how snatching was going to feel today considering how sore I was. I tried to do a lot of mobility during the day but my back was still sore when I was warming up for my snatches. I honestly didn't think I would even get up to 145 today but snatches were feeling surprisingly good. It took me a bit longer than usual to work up to 145 so I started my first cluster at 135. I went to 145 and hit all three reps, no misses. It was a world of difference from last week. I went up to 150 and made the first two reps, then failed the last rep twice. I called it there, I could tell my back was starting to get tired because my pull was terrible. I was really happy with this today, I didn't have any misses until the third rep at 150. 

Back squat was probably the worst thing of the day, quads were very sore during this. I kept it a little lighter than usual. 

I thought the EMOM went really well, had to take out the muscle ups because of my hands but my pistols felt great today! I'm officially able to do pistols in nanos without knee sleeves. This is such a great feeling, now I don't have to worry about pulling up my knee sleeves during a workout. I was still going on my toes slightly but it wasn't very difficult to pause in the bottom. Sometimes I caught myself bouncing out of the bottom, I know I'm not supposed to do that when there's a pause. Overall these are getting so much better. 

Kept the reverse hypers on the moderate side because my back was pretty sore by this point in the day. 

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