Wednesday, September 30, 2015

9/29/2015

AM
30:00 airdyne @Z1
+
15:00 mobility work of choice-include Balza stuff

PM
A. Power clean, build to a touch and go 3RM
+
For 15:00
1st- 8 alternating pistols
2nd- 12 fast push ups
3rd- 1 double overhand axle deadlift + :10 static hold @top heavy
+
800m walk cool down

AM
complete

PM
A. 185
+
complete
170# for DL
+
10:00 airdyne instead of walk (it was raining)


Today was pretty solid. Happy with the 3RM power clean I guess, last time I did this I only hit 180. Meh. The third rep was pretty ugly so I called it there.

The EMOM was pretty enjoyable, my pistols are definitely getting better. The axle deadlift with the static hold was tough on my grip. 

I JUST WANT TO DO OVERHEAD STUFF NOW PLEASE BALZA. 

9/28/2015

AM
30:00 airdyne @Z1

PM
A. Snatch pull clusters, 5x1.1 @67-72%1RM, :10 between singles, 2:00 rest
B. Back squat, 4-4-4-4, 20x1; 3:00 rest
+
"Flight Simulator"
+
3 rounds not for time:
20 band pull aparts, light/moderate band
15 moderate reverse hypers

AM
complete

PM
A. complete @120
B. 205-210-215-225
+
8:33
+
complete
red band
35#/side for RH


Snatch pulls were so easy. I guess the one up side of my shoulder being lame is getting to work more on pulls/deadlifts. 

Back squats were not the best, 225 was really tough. I could feel my knees starting to curve in on the last few sets. I wish I enjoyed back squats. 

I was really happy with my time on flight simulator. This was my first time ever doing this. I asked the other guys in the gym what a decent time would be and everyone said under 10:00 so I made that my goal. This went very well, I didn't trip once and I ended up under 9:00! Sweet. This was just total shoulder fatigue, I wasn't breathing hard at all. It was also kind of a mind game trying to figure out how long to rest between each set. Very happy with this. 


Today was my first day coaching classes at CSC and it was just the best. I had a blast. I thought the classes went really well, the workout was really good and everyone in the classes killed it. I am really looking forward to coaching the Monday afternoon classes! 

Sunday, September 27, 2015

9/27/2015

Long, unplugged hike

60 min complete @Ault Park with Heather, Emily, and Emily's sister Mary. 


I am really enjoying these Sunday hikes with my bros. I look forward to this every week. It's a nice way to get my mind off things and to just hang out, talk, and enjoy nature with my pals. On our hike today we came across a teepee, which I had never seen before. I freaked out a little too hard over this. But it was a teepee made of sticks in the woods! It was cool. Mary took our picture inside the teepee. 

And so it shall be, this teepee will now be known as the Teepee of Fun and Friendship

9/26/2015

A. Squat clean clusters, 3x1.1.1.1.1 moderate/tough; :10 between singles, 2:30 
B. 1&1/4 front squat, 3-3-3-3 w/:03 initial descent, 2:30
C. Unweighted glute-ham raises, 3x5-10, 20x1; :90 rest
+
Not for time:
800m sled drag, light

A. 175-180-185
B. 145-155-165-175
C. complete
+
complete w/45# on sled


Today was just okay. Form was a bit off on the squat cleans, I wasn't keeping my chest up in the initial pull and I just felt like I was leading some of the pulls with my back, it was really weird. Also, the weight felt heavier than I would have liked. 5 cleans at 185 really shouldn't be tough these days. It wasn't too bad, just wasn't standing them up as quickly as last week. 

Front squats were good, these only got tough on the last set.

Glute-ham sit ups: good. 

I really enjoyed the sled drag. I wish they were always that easy. It was nice to just be able to stay moving the entire time. I probably only stopped to switch directions two or three times total. 

Nice chill day in the gym. 

9/25/2015

AM
3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice- include anything Balza gave you

PM
A. Clean pull, 1-1-1-1-1 @225, :90 rest
B. Halting snatch grip deadlift (pause just off ground on way up and down keeping chest up) 1-1-1-1-1 heavy; 2:00 rest
C. Sled drag, 4x50m very heavy grind indoors, 2:00 rest
+
4 sets:
400m run :03-:05 faster than last weeks pace
2:00 walk rest

AM
3 sets complete

PM
A. complete
B. 175-185-195-200-205
C. complete w/200# on sled
+
complete, all sets around 1:30


Clean pulls felt REALLY heavy today, I can't believe I just stood up with that weight last weekend. 

Snatch grip deadlifts were the best they've been so far, 205 was really solid. 

Sled drag definitely got difficult but I enjoyed this. 

I think I did the 400m repeats too fast. I ran the mile in 7:48 but I ended up running each 400 in 1:30 today. As soon as I did the first one I felt like I had to just stick with that pace for the remainder of the sets. 


Friday, September 25, 2015

9/24/2015

(Making up AM session from Monday)

3-4 sets:
1000m row @2:10.0-2:10.9/500m pace
3:00 walk rest

2:08.4 (4:16.8)
2:07.7 (4:15.4)
2:07.6 4:15.2)


Oops. 

Not really sure what happened on these rows. I went out a little too hot on the first one and I was feeling really good so I sort of just held that pace. I ended up at a 2:08 and I was like errrr I guess I'll just try to keep the next two sets around this pace? I kind of just wanted to see if I could do it. Sorry Stevo, will keep it at the correct pace next time. 

Thursday, September 24, 2015

9/23/2015

AM
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]

PM
A. Snatch pull, build to a heavy single
B. Deadlifts, 7x5 moderate, begin a set every :60
C. Pendlay row, 3-3-3-3, 20x0; 2:00 rest
+
For time @90%
800m row
800m run
30 burpees

AM
6 sets complete

PM
A. 175
B. 205-215-225-225-225-225-225
C. 135-145-150-155
+
10:30


Merrrrr. I'm already bored of not doing anything overhead. 

Snatch pulls felt really good today, 175 was heavy but the pulls are getting easier. 

Deadlifts were harder than I thought they would be, I thought I would be able to go a little heavier than 225 but my legs were not having it. I was really sore from all the squatting/lunging over the past two days and I couldn't keep anything tight on the deadlifts. It was difficult for me to keep my back straight and engage my legs, I just wanted to go loose the entire time. The weight wasn't heavy but I could tell my form was just not up to par so I didn't go any heavier than 225. 

I was disappointed with the row/run/burpee piece. I mean, I was definitely going at 90% but it just felt terrible. I was rowing a bit slower than normal, my pulls weren't as long because Balza told me to only bring the rower to my belly button. The run was too slow. The burpees were actually a decent pace but I rested too long between coming in from the run and starting the burpees. Everything was just stiff and tired. I don't know if I'm tired from being sick for a week or I'm just more stiff than usual since I'm not really doing any upper-body stuff, but I felt like garbage afterwards. 

I think I'm also going to cut back on carbs a bit while I'm not doing any upper body work. I feel like I'm using less energy than normal during training sessions right now and I'm already starting to feel sluggish. 

Wednesday, September 23, 2015

9/22/2015

AM
30:00 airdyne @Z1
+
15:00 mobility 

PM
A. Power clean, build to a touch and go 5RM
+
For 15:00
1st: 6 alternating pistol squats
2nd: 10 fast push ups
3rd: 2 double overhand axle deadlifts, tough but you pick the weight
+
800m walk cool down

AM
complete

PM
A. 170
+
complete
160# for axle DL
+
complete


The 5RM power clean was 5 pounds heavier than the last time I attempted this, so I guess that's decent? Still not where it should be. Anything over 3 reps freaks me out. The actual cleans were easy but the return to my thighs and the ground felt really difficult every time. 

Pistol squats were fine today, although they got really tough in the last set. I could definitely feel those lunges from yesterday. Push ups were really easy. Deadlifts were only tough the last set, grip was starting to go. 

9/21/2015

AM
3-4 sets:
1000m row @2:10.0-2:10.9/500m pace
3:30 walk rest

PM
A. Snatch pull clusters, 4x1.1.1 @145; 2:00 rest
B. Back squat, 5-5-5-5, 20x1; 3:00 rest
+

For time:
60' axle front rack walking lunges, 130
120 double unders
60' axle front rack walking lunges, 130
+
3 rounds not for time:
20 band pull aparts, light/moderate band
20 light reverse hypers

AM
DNF, will make up Thursday

PM
A. complete
B. 195-205-215-220
+
5:14
+
complete
red band
25#/side for RH


Alright, so here's the reason I wasn't able to complete my AM session today. I usually do my Monday AM sessions in the half hour between the 5:30 class and 7:00 class. However, both bathrooms at the gym were out of order due to a problem with the sewer line, and I really had to use the restroom before I coached at 7:00. So I had to drive to a gas station seven minutes away to use the restroom since CF Lebanon is legit in the middle of nothing. By the time I got back to the gym, it was like 6:55 and I had to coach in five minutes. So I will make this up on Thursday. 

Had an appointment with Balza today for the first time ever. He basically said I'm using only my traps for everything, nothing is else is firing and my shoulder blades are basically detached from my body. Since I've been using just my traps, this is why my range of motion has been so limited and tight on muscle ups. He told me I couldn't do anything overhead and gave me some stretches to do. I have an appointment with him next week to follow up.

Snatch pulls were super easy. 

Back squats were tough today and this makes no sense because I was allowed to wear shoes! And knees sleeves! I'm not sure if I've ever squatted 220 for 5 but I feel like I have. And it should be easier than it was today. I legitimately thought I was going to puke on the last rep at 220. I got really warm and lightheaded and thought I was going to vom all over the platform. Not sure what that was about.

The lunge workout was harder than I expected and too slow. The first 60 feet of axle lunges were unbroken but I took too long to start the double unders because I was pulling down my knee sleeves. Double unders were so hard after the lunges, I broke them up 60/30/20/20. Lame. My legs were exhausted and I couldn't breathe. I was able to lunge back 50 feet before I dropped the axle. This was terrible. I would much rather do 15 muscle ups. 

Monday, September 21, 2015

9/20/2015

Long, unplugged hike

60 min complete @ Ault Park with The Fellowship. 


9/19/2015

A. Squat clean, build quickly to a heavy single
+
For time:
7 front squats, 160
5 front squats, 170
3 front squats, 180
1 front squat, 185
+
AMRAP in 2:00
CTB pull ups
+
For time @95%
1500m run

A. 225 (PR+5)
+
1:23
+
37
+
7:48 (ran 1600)


I'm so happy about the squat clean PR! I was definitely not expecting this today, especially since I am still recovering from a cold. I worked up to 215 pretty easily so I just decided to skip 220 and go for the PR at 225. It definitely was not one of my best cleans, my back was slightly rounded on the way up and I caught it with my feet pretty wide. The weight didn't really feel heavy and I think if I caught it a bit better I could hit 230 relatively soon. Exciting. 

The Granite Games front squat ladder was a LOT harder than I thought it would be. The 7 front squats at 160 weren't bad but once I got to 170 things started getting spicy. The clean at 180 wasn't great and I had to take a few seconds before I cleaned 185. It was very slow on the way up. This was surprising. I'm glad I didn't fail any cleans but I wish my time had been a little faster. Stephen told me my time would have been 7th overall in the Granite Games. That's not bad, although I would like to be top 5 for an event like this. 

The CTB pull ups were not good, I don't know what happened. I opened with an easy set of 15 and then I couldn't do more than like 7 or 8. I was breathing really hard and I was resting a long time between sets. This definitely should have been a lot higher. 

I surprised myself on the run. I decided to just do 1600 meters because everyone else did. The first 800 meters felt really good but once I started the second half I started slowing down. I was able to push it on the last 400 meters and finish under 8:00. I was pretty surprised, I thought I would be around 8:30. Mark told me he thought I would end up around 9:00. THANKS MARK. Pretty happy with this but I would like to get this number down to 7:30. 


After training, I had the opportunity to help Stephen and Austin coach the City Skinny Fit Day ladies through a CrossFit workout. It was really cool, they did a workout made up of wall walks, goblet squats, and sled drags. A lot of them were able to get the hang of the wall walks really quickly, so that was neat to see. Definitely looking forward to coaching more at CSC next month!



Friday, September 18, 2015

9/18/2015

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

PM
A. Snatch pull, 1-1-1-1-1 @175; :90 rest
B1. Halting snatch-grip deadlift (pause just off ground on way up & down keeping chest up), 2-2-2 heavy; :90 rest
B2. Close-grip bench press, 4-3-2, 40x1; :90 rest
+
6 sets for even times:
9 handstand push ups
10 Russian kettlebell swings, 70
:60 walk rest
+
Not for time:
400m sled drag, moderate

AM
3 rounds complete

PM
A. complete @155
B1. 175-185-195
B2. 95-105-115
+
DNF
+
DNF


This cold is being a real asshole. I don't have a sore throat anymore but now everything is in my nose and face and it's impossible to breathe. I felt like garbage all morning. I was able to sleep for about an hour and a half before my appointment with Pete but I still felt really stuffed up and foggy, so Stephen said it was okay if I cut some things out and modified the weight on the strength pieces.

Met with Pete before training today so he could look at my shoulder, he said everything was very tight around my left scapula. He did some stuff to it and it already feels better, I think I'll go see him a few more times over the next few weeks. I have an appointment with Balza on Monday but I'm still trying to scrounge up the money for that. 

I went a bit lighter than prescribed on the snatch pulls, Pete and Stephen both told me to go lighter on weights today. These felt fine. 

Snatch deadlifts were better than last week but my hands were slipping off the bar, I couldn't hang on to it. 

I kept the bench press light. Pete told me not to go heavy on this because it could undo everything he worked on in our session so I didn't go any higher than 115. 

I called it after bench press, I didn't complete the HSPU piece or the sled drag. I could feel myself getting light headed during the snatch deadlifts and bench press. I hate being sick and I don't like skipping training. I'm hoping I feel better tomorrow morning. 

Thursday, September 17, 2015

9/17/2015

OFF

Woke up with a raging cold today. Sore throat, runny nose, etc. Hoping it doesn't linger, I don't have time for that BS. 

Waiting to hear back from Balza about an appointment. 

9/16/2015

AM
6-8 sets easy:
:60 row
:60 handstand walk
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]

PM
A. 1 squat snatch + 3 overhead squats, build to a tough set
B. Hang squat snatch, 5x6 @65, begin a set every :60
C. Pendlay row, 4-4-4-4, 20x0; 2:00 rest
+
3 rounds easy pace:
15m handstand walk
50m farmers walk, 70/hand
+
3 rounds for time:
250m ski erg
10 burpees

AM
6 sets complete

PM
A. 125 (errrr...see below)
B. complete
C. 125-135-145-150
+
complete
+
6:14? (clock was reset)


AM session was more tiring than I thought it would be. I enjoyed doing the handstand walk in the morning. The double unders to single unders were tricky, I wasn't able to go straight from doubles to singles without tripping. 

Errrrr so the snatch + overhead squats, this didn't go well at all. I thought I took a decent amount of time to warm up my snatch, but my overhead squats were terrible. I started at 125 and the three overhead squats were really hard. I was like oh fuck, this isn't good. I snatched 135 and then failed the first OHS, I completely rocked forward on my toes and it just dumped forward. So then I was like, "eh, the snatch was super easy so I'll just jump to 145 and do it at that weight". Nope. I snatched 145 and the same thing happened, I wasn't able to stabilize myself AT ALL to do the overhead squats. I couldn't stabilize my shoulders, it felt like I couldn't physically hold up the weight for that long. I snatched 145 a second time and the same thing happened, I failed the first overhead squat. This should not be happening, I should be able to snatch 145 and then do three overhead squats at that weight. I can't even describe how it felt, it was just shoulder exhaustion? I don't even know. The snatches were extremely easy but I couldn't keep myself upright or stable long enough to continue the overhead squats. This definitely worries me. I just requested to make an appointment with Balza because I think I need to get my shoulders looked at, especially the left one. Everything feels very tight and weak, and I have a sneaking suspicion I'm having the same issue as Brandie. I'm wondering if this is what was preventing me fully extending my kip during my muscle ups on Monday. 

Hang snatches at 65 were extremely easy, my form was actually getting sloppy and loose because the weight was so light. This was grip fatigue more than anything else. 

Pendlay rows felt real heavy today. 

Was I supposed to time the handstand walk piece? I didn't, so errrrr oops. All handstand walks were unbroken and easy, finally. Farmers walk was also easy. 

I thought the ski erg/burpee workout went well. I think my time might actually be a few seconds faster because the clock was reset while I was doing this, I had started at 76:00 and I think Austin restarted it before 80:00. When I finished I looked up and it said 2:14, so I just sort of assumed he had restarted the clock somewhere around 80:00 which would make my time around 6:14, give or take a few seconds. I thought I stayed moving pretty well, my burpees were really steady and I tried going as fast as I could on the ski erg. 


Wednesday, September 16, 2015

9/15/2015

AM
30:00 airdyne @Z1
+
15:00 mobility work of choice

PM
A. Power clean, build to a touch and go 2RM
B. Behind the neck push jerks, 2-2-2-2, 21x1; 2:00 rest
+
10:00 @80%
12 wall balls, 20 to 10
9 hand release push ups
6 double overhand axle deadlifts, 140
+
800m walk cool down

AM
complete

PM
A. 200 (PR+5)
B. 135-145-155-165
+
complete
+
complete


Well, I finally decided to show up today and stop being a bitch about my touch and go power clean max. I made sure I warmed up enough at the lighter weights until I was feeling good. I worked up to 190 pretty quickly so I hit that for 2 reps and it was very easy. I was going to go to 195 but then I was just like fuck it, I'll go for 200. My 2RM is already 195 so what would be the point of doing that. I really channeled my inner Shankle. I went for 200 and got the first power clean very easily but BARELY missed the second one. I rested about two minutes then went for it again and got it pretty easily, it actually felt really good. Very happy with this, especially because my touch and go power cleans haven't been great the past few weeks. It's pretty sweet that a 200 pound power clean isn't hard anymore. 

Behind then neck push jerks were fine, although the hardest part is the tempo. I feel like I'm reaching a point where I won't be able to lower the bar for two seconds, and also dropping it on my neck is starting to get a bit painful. 

The 10:00 piece was alright. I broke up the wall balls 6/6 every round. Push ups got surprisingly difficult by the end. Axle deadlifts were harder than I thought they would be, my grip was shot by the end. I broke those up 4/2 every round. My lower back was also a bit blown up after this, not sure why because I wore a belt. 

Cool down walk was very pleasant, I'm so glad the weather is nice again and not thick with humidity. 

Tuesday, September 15, 2015

9/14/2015

AM
4 sets:
1000m row @80% effort, above Z1 but definitely still sustainable across all sets
2:00 walk rest

PM
A. Squat snatch clusters, 3x1.1.1.1.1 @65-70% 1RM, :10 between singles, 2:00 
B. Back squat barefoot, 2-2-2-2 all heavy, 20x1; 2:30 rest
+
For time:
10 muscle ups
80 double unders
40 alternating pistols
80 double unders
10 muscle ups
+
3 rounds not for time:
4 moderate trap 3, 30x0
15 moderate reverse hypers

AM
4:24.2/2:12.1
4:22.5/2:11.3
4:22.9/2:11.5
4:22.7/2:11.4

PM
A. Complete @115
B. 195-205-215-220
+
8:03
+
complete
12# for trap 3
55#/side for RH


Errrr I feel like I might have gone a bit faster than 80% on the rows this morning. The first one was a bit slower because I wasn't warmed up but I think I might have pushed the rest of them a little harder than 80%. Once I hit a 2:11 pace on the second set I wanted to keep it there, even if it meant I was breathing pretty hard on the last row. 

Snatches went really well today! I was only using 115 but I'm very happy to be working at lighter weights since I'm trying to completely re-work my set up. Today was already an improvement, I tried to focus on getting my chest up and being more patient with the pull from the ground. I can tell this is going to take some time to fix but I want to spend the time working on it, I'm tired of losing snatches out in front due to a bad set up. 

Back squats felt reaaaaaaal heavy today, 220 was definitely a struggle to hit for two reps. This is the most I've squatted without knee sleeves. 

Merrrrrr the muscle up workout did not go as well as I wanted. I really thought I would be able to do this around 6:30. Muscle ups were not the best today, shoulders were very tight and my kip was weird, I wasn't fully extending in the bottom of the kip like I normally do. I felt very constricted and tight, and as I result I was catching all of my muscle ups unusually low. The first set of MUs were 6/2/2, definitely not what I was expecting. I was hoping to just do 6/4 but everything was so tight. First set of double unders were unbroken. Pistols definitely took the most time. They were fine, just slow. I'm still getting used to doing them in nanos with no knee sleeves. I never failed a rep, they were just cautious pistols. I tripped up once during the second set of double unders, and the last set of muscle ups was broken up 3/2/2/2/1. Mehhhh. I don't know what was going on with my muscle ups today, shoulders were very tight and I was catching very low. Also, I'm usually able to string more together, I don't know what the deal was. 

9/13/2014

Long, unplugged hike

90 minutes complete @Ault Park
+
1 hour walk on the Loveland Bike Trail 

9/12/2015

A. Squat clean, 3x max in :30 @165; 2:30 rest
+
Every :60 for 9 sets:
6 thrusters, 65
6 CTB pull ups
+
For time:
800m run
50 wall balls, 14 to 10
5 rope climbs

A. 6-6-5
+
complete
+
9:44


Today started off really well and the quickly went downhill. 

Squat cleans were easy, it's still my breathing that's the main focus and not the weight. I'm trying to just get right back on the bar as soon as I drop it even though I'm breathing hard. I would like to see how heavy I can go with this. 

Thrusters/CTB went well today, I'm starting to enjoy this. It's definitely forcing me to get right on the pull up bar and I know this will help me down the road, especially if these movements come up in the Open. I feel very awkward when I do thrusters, is it possible to squat TOO low? I just feel like my ass is all the way to the ground and I don't need to go THAT low, it almost seems inefficient. But I also don't want to cut the ROM short either. I need to find a good balance between the two, my squat depth on thrusters seems like it's almost slowing me down. 

Oh my gosh, the wall ball/rope climb workout was SO TERRIBLE, I DID THE WORST JOB ON THIS. I paced the run too slow because I was anticipating doing all the wall balls, I think I did my run in either 3:40 or 3:49, I can't remember. Either way, it was a shit ton slower than what I ran last week. I remember coming into the gym and looking at the clock and thinking, "holy shit, why did I run so slow?" The wall balls were also terrible, I totally bitched out on these and there was no reason for it. I'm pretty sure I didn't do more than 12 in a set. WHY. There was no excuse for this, especially because I did this exact workout multiple times for regionals. Rope climbs weren't terrible, I was trying to get back on the rope as soon as possible but it was still too slow. After this workout was over, I sat on the wall ball for a solid five minutes and just pouted. There was literally no reason for me to do poorly on this workout, especially since I had done the run/wall ball combination multiple times while training for regionals. Oh man, I was so sad and angry when this was over. I was just like, Chelsea, get your shit together. Sometimes I feel like I am mentally making progress and then days like today make me feel like I haven't made any progress at all when it comes to the mental aspect of hurting during a workout. 

9/11/2015

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

PM
A. 1 snatch pull + 1 power snatch. 1-1-1-1-1 heavy; :10 between pull and snatch, 2:00 rest
B1. Halting snatch-grip deadlift (pause just off ground on way up & down keeping chest up) 3-3-3 heavy; :90 rest
B2. Close-grip bench press, 5-5-5, 40x1; :90
+
5 sets for even times:
10 handstand push ups
15 KB swings, 53
:90 walk rest
+
Not for time:
400m sled drag, moderate

AM
3 sets complete

PM
A. 125-135-135-140-145
B1. 175-185-185
B2. 105-110-115
+
:49
:50
:49
:48
:49
+
complete w/100# on sled


I'm going to be honest, I don't really care for power snatches anymore. They were ugly today, I caught 145 really wide. I just feel like I'm not dropping low enough underneath the bar and I would rather catch it in a squat. I definitely wasn't being aggressive enough on the turnover. 

Snatch-grip deadlift was heavy, I stayed at 185 for the third set because if I would have gone any heavier my chest wouldn't have stayed up. 

Close-grip bench press was pretty easy, I went relatively light on this because the tempo was long and and the reps were higher. 

HSPU/KB workout was pretty good, everything unbroken. 

Thursday, September 10, 2015

9/10/2015

OFF

9/9/2015

AM
7-8 sets easy:
: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. 1 hang squat snatch + 1 snatch balance + 1 overhead squat, build to a tough set
B. Hang squat snatch, 6x4 unbroken moderate, begin a set every :60
C. Pendlay row, 5-5-5-5, 20x0, 2:00 rest
+
For time:
150' handstand walk
+
For time:
500m ski erg

AM
7 sets complete

PM
A. 155 (then hit a 160 hang snatch PR)
B. complete @85
C. 115-125-135-140
+
2:07
+
2:13.4


TODAY WAS SO FUN.

I felt so good today. I don't know why or how, but today was the best I have felt in a long time. 

I really liked the hang snatch/snatch balance/OHS complex. It was definitely interesting not doing the snatch balance from a rack, although I think it was actually a bit easier. Hang snatches were feeling so fast and easy today, I can't believe how different they were from just two days ago. I hit the complex at 155, the hang snatch was very easy but the snatch balance was getting difficult so I called it there. I decided to go for a 160 hang snatch PR just because they were feeling so good. NAILED IT. It was very easy and I had more in the tank. 

I decided to stick with 85 for the hang snatches, they were tough last week and this week I was starting every minute instead of every :90. I wasn't as out of breath as I was last week but I figured out I don't really like doing multiple reps of hang snatches, it's very awkward. I'm trying to do them quickly but I'm also trying to take my time to make sure my set up is good on every rep, and then I'm holding my breath a lot, and it's just a whole thing. 

Pendlay rows were good.

Handstand walk was good and then it was bad. The first 50' were unbroken but I rested too long before turning around. I broke once on the second set of 50' and I finished around :57. Then I stood there wayyyy too long before starting the last leg. The last 50' were really tough, my shoulders were really fried and I broke twice. Merrrrr. Getting better but still not where it should be. 

I have no idea if my time on the 500m ski erg is good or bad. I just tried to go as fast as possible. 

Excellent training day overall. And it's finally not 1000 degrees. 

9/8/2015

AM
30:00 airdyne @Z1
+
15:00 mobility work of choice

PM
A. Power clean, build to a touch and go 3RM
B. Behind the neck push jerk, 3-3-3-3, 21x1; 2:00 rest
+
10 rounds for even times:
4 burpees
6 double overhand axle deadlifts, 120
8 wall balls, 14 to 10'
:45 walk rest
+
800m walk cool down

AM
airdyne complete, did not have time for mobility

PM
A. 180
B. 125-135-145-155
+
:38
:38
:39
:37
:34
:36
:36
:36
:36
:36
+
complete


Did not have time to complete the mobility this morning, instead sat at Tire Discounters for an hour and a half waiting for them to put new tires on my car. That was fun.

3RM power clean was the best I could do today, I don't think I could have gotten three reps at 185, and definitely not three GOOD reps. I caught the third power clean with a slightly rounded back and that just makes me nervous, I don't like catching shit with bad form so I called it because I figured 185 would have looked worse. 

BTN push jerks were really easy today, the only hard part is bringing it back down behind the neck at the tempo. 

10 sets for even times felt really good, breathing was pretty steady throughout the whole thing. I didn't really start breathing hard until the 8th or 9th set. The :45 rest definitely flew by.

Monday, September 7, 2015

9/7/2015

AM
6000m row @Z1

PM
A. 1 hang squat snatch + 1 squat snatch, build to a heavy set
B. Back squat barefoot, 4-4-3-3 all heavy, 20x1; 2:30 rest
+
Every 2:00 for 6 sets:
3 unbroken muscle ups + 6 alternating pistols + 27 double unders
+
3 rounds not for time:
6 moderate trap 3, 30x0
12 moderate reverse hypers

AM
Errrrr I did not do this. Completely forgot.

PM
A. 145 (Failed the HS at 155 twice and called it)
B. 175-185-195-205
+
complete
+
complete
10# for trap 3
45#/side for RH


Oh man, I totally forgot to do my AM session. Since I didn't coach any classes this morning, I was out of my routine and it completely slipped my mind. Oops. Sorry Stevo, I will make this up on Thursday. 

I did not really enjoy the snatch complex today, this was frustrating. It was awkward going from the hang snatch to the snatch from the floor, I felt like my set up from the floor was rushed every time and I was in a weird position. This was just frustrating all around. I was getting some tips from Austin about getting my chest up in my set up and I was failing to do it. I failed a snatch from the floor at 135 which never happens. I think I was starting to over-think everything instead of just focusing on one thing at a time. I hit 145 for the complex very easily. I went up to 155 but failed the hang snatch twice, I fell forward both times. I know I am going through one of those periods where my snatching isn't going well, and I hate it. 

Back squats felt great today, finally. 

I enjoyed the muscle up/pistol piece. Muscle ups were easy and pistols are coming along nicely, these were done in nanos with no knee sleeves SUCKAAAA! This is probably the first time in a workout I've been able to do that successfully. This is a huge relief. I still need to work on speeding them up, but overall I've made a lot of progress with these. Double unders were unbroken every set. I didn't really start breathing hard until the sixth set. 

Even though my snatching was terrible, today was the best I've felt since my competitions ended. This is a relief, I was starting to think there was something terribly wrong. 


Sunday, September 6, 2015

9/6/2015

Long, unplugged hike

1 hour complete @ault park 

9/5/2015

A. Squat clean, 3x max in :30 @155, 2:30 rest
+
Every :60 for 9 sets:
5 thrusters, 65
5 CTB pull ups
+
5 rounds for time:
1 rope climb
10 wall balls, 20 to 10
+
For time @97%
800m run

A. 7-6-6
+
complete
+
5:22
+
3:19


Very solid day, probably the best training day I've had in awhile. 

Squat cleans at 155 were really easy. The weight was never heavy, it was my breathing that got to me first. I tried to just get right back on the bar as soon as I dropped it. 

I really enjoyed the thruster/CTB piece. I didn't start breathing heavy until the 7th set. This was definitely a good way to train myself to hop right up to the pull up bar after thrusters. 

I think I did pretty well on the 5 rounds for time? I tried keeping transitions short. First set of wall balls were unbroken, then they were 6/4 and then 5/5 for the last three sets. I rested too much during the fourth set of wall balls but other than that I thought I was moving relatively well on this.

800m run went better than I thought it would, 3:19 is one second faster than my best time from regionals practice. I think if I had been fresh for this I could have shaved off a few more seconds. 


I had a very fun night out with my bros. Austin, Brandie, Heather and I went to Leah's (surprise?) party for a bit and hung out. Then we made our way to Taste of Belgium in Rookwood and holy shit, that place is my new favorite. I had a burger with a WAFFLE BUN. Are you serious? It was just the best. We also became best friends with our waiter, Brandon. He said we seemed like cool people and he wanted to hang out with us after work but his shift didn't end until midnight and we were all like LOLOL oh Brandon, we'll be asleep long before that you big dumbie. He still hasn't accepted my friend request on Facebook and to be honest it's a bit hurtful. After Taste of Belgium, we went to Graeters in Hyde Park for some ice cream (because the waffle bun wasn't enough). We sat and talked for a few hours, it was awesome. I have the coolest friends. 




9/4/2015

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

PM
A. Snatch pulls, 1-1-1-1 @170; :90 rest
B. Power snatch, 1-1-1-1-1; 2:00 rest
C. Close-grip bench press, build to a 1RM
+
3 sets for even times:
15 handstand push ups
20 KB swings, 53
3:00 walk rest
+
6 sets:
:60 airdyne @very high aerobic effort
:60 airdyne @50%

AM
3 sets complete

PM
A. complete
B. 115-125-135-145-150
C. 145 (155 Fx1)
+
1:11
1:14
1:32
+
complete


It was fucking hot today. I'm ready for fall. 

I feel like today had the possibility for many PRs but alas, I got none. 

Snatch pulls felt really good and they were getting pretty high.

Power snatches, on the other hand, were terrible today. I don't know what was going on. The pull was never heavy but I was being super slow and not aggressive at all in the turnover. I also caught 145 REALLY wide, which I hardly ever do on a power snatch. I failed the first attempt at 150, I caught it way out in front. I rested about :30 and hit it easily the second time. This was annoying.

Bench press was really easy all the way through 145. I hit 145 and thought I definitely had 155 in the bag. Nope. As soon as I took it off the rack it felt super heavy and I barely pushed it off my chest. 145 was so easy! Next time I'll try to jump to 152 or something, instead of going up ten pounds. 

The HSPU/KB piece was pretty good, although I still don't know if it was a dumb idea to try and do everything unbroken. Handstand push ups were unbroken every set, these were extremely easy. KB swings were unbroken for the first two sets, but I broke on the 15th rep on the last set because I legitimately thought I was going to vomit. It was so hot in the gym and I couldn't breathe. Breaking up the last set of KB is the reason why the third time is so much longer than the first two. Overall I thought this went well except for losing it a bit on the third set. 

Good training session but it was just impossible to breathe. I'm ready for summer to be over. 

Friday, September 4, 2015

9/3/2015

OFF

9/2/2015

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, build to a heavy single
B. Hang squat snatch, 5x5 unbroken light/moderate; begin a set every :90
C. Pendlay row, 6-6-6-6, 20x0; 2:00 rest
+
3 rounds for time:
250m ski-erg
10m handstand walk
+
For time:
400m bodyweight sled drag

AM
7 sets complete

PM
A. 155
B. complete @85
C. 105-115-125-130
+
6:24
+
14:30 w/145# on sled


Snatch balances felt excellent today, 155 ties my PR. I did more reps at lighter weight before I started adding and I think the extra warm up definitely helped. Just like Donny says, stay at light weight until you feel good. 155 was surprisingly easy, I went up to 160 but dipped and failed it almost immediately behind me. I just chickened out. I think I could get it next time, I'm really happy with how this went today. 

Unbroken squat snatches were a lot harder than I thought they would be, I was breathing pretty hard by the end. This was more painful on my thumbs than anything else. 

Pendlay rows were good.

I was happy with the ski-erg/HS walk piece, I guess this is a decent time? I really tried to push the ski-erg. First handstand walk was unbroken but I broke once on the second set and twice on the third set, my arms were fucking blown up by that point from the ski-erg. Breathing was good throughout this whole piece, tired forearms were the limiter on the HS walk.

Errrrrr about the sled drag.....yeahhhh. Sorry about that. I really thought I was moving faster than usual, but I realized was stopping a lot to change directions. I got to the halfway point at 7:00 and finished at 14:30 so the second 200m was a bit slower than the first half. I know this was way too slow, when I told Mark my time he said, "Oh. Jesus. I thought I was slow and my time was 10:00." Oops. Sled drags are not my jam. I should have tried to push the speed more and cut down on switching directions. 

Wednesday, September 2, 2015

9/1/2015

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

PM
A. Power clean, build to a touch and go 5RM
B. 1 behind the neck push press + 3 behind the neck push jerks, 4x1, 21x1; 2:00 rest
+
8 rounds for even times:
8 hand release push ups
8 double-overhand axle deadlifts, 110
8 wall balls, 14 to 10
:60 walk rest
+
800m walk cool down

AM
complete

PM
A. 165
B. 115-125-135-145
+
:43
:42
:42
:43
:42
:43
:44
:45
+
complete


Somehow my touch and go power clean maxes are getting worse. Before I started, I looked in my blog and it says my TNG power clean 5RM is 175. I did 170 for three today just to test it out and I didn't possibly think I could get a fourth. I dropped to 165 and did 5 easily but I don't think I could have gone any heavier. I have no idea how I did 175 for 5 at one point, but I should definitely be able to do 175/180 for 5. The same thing happened last week, I was 5 pounds underneath my 2RM TNG max. Merrrr. This is probably just a classic case of bitch fever. 

Behind the neck stuff was solid today, the only tough rep was the push press at 145, I almost thought I wasn't going to be able to lock it out but I got it. 

I really enjoyed the 8 sets for even times. Times got slower on the seventh and eight set because my grip was starting to get tired on the axle deadlifts and I had to slow those down a little bit. 

Austin joined me on my cool down walk so that was enjoyable. 

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