AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 3-3-3-3-3, 20x1 building so only last 3 is tough (still not maximal), 2:00 rest
B. Muscle ups, 8x3 unbroken, :60 rest
+
10 rounds for time:
1 rope climb
20m light prowler push w/straight arms (10m out and back)
+
2 rounds @80%
200m ski erg
300m run
400m row
AM
DNS
PM
A. 155-185-215-225-240
B. complete
+
14:28 w/90# on prowler
+
complete
I wasn't able to get in any Z1 this morning, I coached from 5:30-8:00, had an elements client from 8:00-9:00, PT clients from 9:00-10:00 then coached class from 10:00-11:00. Busy morning.
Back squats felt excellent today, 240 would have been an easy set of three, except.....my belt popped off before the third rep. Ugh. THANKS HOLIDAY BLOAT. The first two reps were pretty easy and then my belt popped off. I decided to just keep going but the third rep was ugly, I could feel my back immediately start to round and I wasn't tight at all coming out of the bottom. I got it but it wasn't pretty.
Muscle ups were very easy, all sets caught on straight arms. This was the best these have felt in weeks.
I think I did okay on the rope climb workout? I really tried to stay moving as best as I could, the prowler gets tough so quickly. I was breathing really hard by the third set. I could tell I was also wasting too much time turning the prowler around. I thought my rope climbs were pretty quick although I was resting too much near the end. This might have been too slow but overall I was pretty pleased with it.
Today was the first day in weeks where I walked away after training feeling good about my performance. I haven't been feeling confident in myself lately and I want to perform well during the Open. Sometimes I worry that I've "peaked" already and that I won't be able to contribute to our team. Lately I've been walking away from training thinking that I didn't do anything note-worthy and that I'm falling behind everyone else. I know I just need to stick with it, take care of my body and keep working.
Hold the vision, Trust the process Program design by Stephen Flamm
Wednesday, December 30, 2015
12/28/2015
AM
30:00 airdyne @Z1, off every 5:00 for 5 kipping handstand push ups
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips, :60 rest
B. Split jerk gauntlet, 1 every :60 starting @155 and adding 5 every :60
+
12:00 increasing effort every 4:00 (70-80-90%)
9 power cleans, 85
12 hand-release push ups
15 box jumps w/step down, 20"
+
3 rounds not for time:
20m/side 1-arm DB overhead carry
5/side 1-leg reverse hypers
:30 hollow rocks
AM
complete
PM
A. complete
B. complete up to 195 (200 Fx1)
+
complete
+
complete
DB 1-arm carry 40-50-60
I liked doing the handstand push ups in the AM session, they were definitely tough the first set but got easier every set.
The split jerk gauntlet was kind of disappointing. I could tell I was slightly pressing out once the reps got heavier, I think partially because I was paranoid about loading all the weight on my right knee. It's still feeling a little "off" and unstable and I could tell I was trying to protect it. I emailed Balza about an appointment but he's out of town until next week. I definitely wasn't punching underneath the bar as aggressively as I normally would. Also, the bar still felt pretty heavy in the front rack position. I didn't have any misses up until 200, I unracked it but immediately put it back down because it felt really heavy. I waited a few seconds and tried again, I got it overhead but it was out in front. Merrrr. I think I could probably get it next time. I realized 195 is the most weight I've had overhead since the beginning of September.
I enjoyed the increasing effort piece. I started out with all singles on the power cleans then switched over to touch and go for the 90% part.
1-arm DB overhead carry was good, I like these. I also enjoyed the 1-leg reverse hypers and hollow rocks. Overall I give this "not for time" section two thumbs up.
30:00 airdyne @Z1, off every 5:00 for 5 kipping handstand push ups
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips, :60 rest
B. Split jerk gauntlet, 1 every :60 starting @155 and adding 5 every :60
+
12:00 increasing effort every 4:00 (70-80-90%)
9 power cleans, 85
12 hand-release push ups
15 box jumps w/step down, 20"
+
3 rounds not for time:
20m/side 1-arm DB overhead carry
5/side 1-leg reverse hypers
:30 hollow rocks
AM
complete
PM
A. complete
B. complete up to 195 (200 Fx1)
+
complete
+
complete
DB 1-arm carry 40-50-60
I liked doing the handstand push ups in the AM session, they were definitely tough the first set but got easier every set.
The split jerk gauntlet was kind of disappointing. I could tell I was slightly pressing out once the reps got heavier, I think partially because I was paranoid about loading all the weight on my right knee. It's still feeling a little "off" and unstable and I could tell I was trying to protect it. I emailed Balza about an appointment but he's out of town until next week. I definitely wasn't punching underneath the bar as aggressively as I normally would. Also, the bar still felt pretty heavy in the front rack position. I didn't have any misses up until 200, I unracked it but immediately put it back down because it felt really heavy. I waited a few seconds and tried again, I got it overhead but it was out in front. Merrrr. I think I could probably get it next time. I realized 195 is the most weight I've had overhead since the beginning of September.
I enjoyed the increasing effort piece. I started out with all singles on the power cleans then switched over to touch and go for the 90% part.
1-arm DB overhead carry was good, I like these. I also enjoyed the 1-leg reverse hypers and hollow rocks. Overall I give this "not for time" section two thumbs up.
Sunday, December 27, 2015
12/27/2015
Long, unplugged hike
subbed 3 rounds:
1000m row
:60 freestanding handstand practice
2:00 banded march
+
10:00 mobility
It was gross and rainy today and I wanted to hang with Megan at the gym so I skipped the hike and did some rowing instead. It definitely felt good to just go in and row. I might start doing this once it gets really cold in the mornings and I can't hike.
Ready to get back to my normal schedule and regular diet.
subbed 3 rounds:
1000m row
:60 freestanding handstand practice
2:00 banded march
+
10:00 mobility
It was gross and rainy today and I wanted to hang with Megan at the gym so I skipped the hike and did some rowing instead. It definitely felt good to just go in and row. I might start doing this once it gets really cold in the mornings and I can't hike.
Ready to get back to my normal schedule and regular diet.
12/26/2015
OPEX Winter Classic
Event 1
From 0:00-20:00 on the clock
Death by unbroken power snatches 115/85lbs
1. All repetitions must be unbroken to perform the next round
2. No resting barbell on the floor; unlimited barbell rest overhead or at hips
3. If you make the round of 15 (14:00 on the clock) that round becomes a 60-second AMRAP as a tiebreaker, unbroken still required
4. Once finished rest until the 20:00 mark
5. Scored as rounds + repetitions
Event 2
From 20:00-40:00 on the clock
For time: 75 Toes-to-Bar
Each break perform 30 double under as a penalty
1. 15-minute time cap
2. Add one second to 15:00 for each remaining toes-to-bar repetitions at the time cap
3. If you finish before the time cap rest until the 40:00 mark
4. Scored as time to completion
Event 3
From 40:00-60:00 on the clock
20 minute AMRAP
20 Row calories
20 Wall balls 20/14lbs to 10ft
20 Burpees onto 45lb plate
Event 1
9+4
Event 2
7:51
Event 3
4 rounds
TODAY WAS THE WORST.
First of all, let me just say that by this point I've been eating like total shit for four days. It's my own fault. I had french toast and pizza yesterday, ice cream every night, cookies, puppy chow, etc. Not good. The holidays are killing me.
This was also not fun to do by myself. I had to get into the gym early today because I had to be done by 9:45 since we were leaving to go to Columbus. I was really bummed I wasn't able to do this with any of the comp people and I know I definitely didn't push as hard as I should have.
I was really disappointed with the snatches. This was harder than I thought it would be. I think I went about this the wrong way, I definitely warmed up for it incorrectly. I heard Stephen tell Conner to build to to a moderate touch and go triple and I was like "I didn't even think of that!" Eff. I basically just snatched 65 pounds a few time and then snatched 85 pounds and then started. It went well for the first seven minutes and then went downhill pretty quickly. My grip was totally shot and it got really difficult to hang onto it. I'm not sure if I started out too fast and fatigued myself too quickly? I was trying to rest at the top but it got difficult to hold on. I needed to do this with someone to push myself a bit more. It was hard not to mentally "give up".
The toes to bar were okay, I was hoping to do this closer to 7:00. I started out with a set of 15 and then did sets of 10 after that. All double unders were unbroken. This wasn't a grip issue, it was a core issue. My stomach was getting SO sore during the last few sets of toes to bar. I'm not sure if it would have been smarter to jump to to the bar and do a set of 5 instead of resting until I was sure I could get 10? No idea.
The 20:00 piece felt more like 80%. I tried to stay steady the whole time, I think I should have gotten more than 4 rounds but I also didn't want to start out too hot because 20:00 is a real long time. Row was pretty easy, wall balls were broken up 12/8 and burpees were pretty steady. Overall I felt this event went the best for me today (that's weird).
I feel out of shape.
Event 1
From 0:00-20:00 on the clock
Death by unbroken power snatches 115/85lbs
1. All repetitions must be unbroken to perform the next round
2. No resting barbell on the floor; unlimited barbell rest overhead or at hips
3. If you make the round of 15 (14:00 on the clock) that round becomes a 60-second AMRAP as a tiebreaker, unbroken still required
4. Once finished rest until the 20:00 mark
5. Scored as rounds + repetitions
Event 2
From 20:00-40:00 on the clock
For time: 75 Toes-to-Bar
Each break perform 30 double under as a penalty
1. 15-minute time cap
2. Add one second to 15:00 for each remaining toes-to-bar repetitions at the time cap
3. If you finish before the time cap rest until the 40:00 mark
4. Scored as time to completion
Event 3
From 40:00-60:00 on the clock
20 minute AMRAP
20 Row calories
20 Wall balls 20/14lbs to 10ft
20 Burpees onto 45lb plate
Event 1
9+4
Event 2
7:51
Event 3
4 rounds
TODAY WAS THE WORST.
First of all, let me just say that by this point I've been eating like total shit for four days. It's my own fault. I had french toast and pizza yesterday, ice cream every night, cookies, puppy chow, etc. Not good. The holidays are killing me.
This was also not fun to do by myself. I had to get into the gym early today because I had to be done by 9:45 since we were leaving to go to Columbus. I was really bummed I wasn't able to do this with any of the comp people and I know I definitely didn't push as hard as I should have.
I was really disappointed with the snatches. This was harder than I thought it would be. I think I went about this the wrong way, I definitely warmed up for it incorrectly. I heard Stephen tell Conner to build to to a moderate touch and go triple and I was like "I didn't even think of that!" Eff. I basically just snatched 65 pounds a few time and then snatched 85 pounds and then started. It went well for the first seven minutes and then went downhill pretty quickly. My grip was totally shot and it got really difficult to hang onto it. I'm not sure if I started out too fast and fatigued myself too quickly? I was trying to rest at the top but it got difficult to hold on. I needed to do this with someone to push myself a bit more. It was hard not to mentally "give up".
The toes to bar were okay, I was hoping to do this closer to 7:00. I started out with a set of 15 and then did sets of 10 after that. All double unders were unbroken. This wasn't a grip issue, it was a core issue. My stomach was getting SO sore during the last few sets of toes to bar. I'm not sure if it would have been smarter to jump to to the bar and do a set of 5 instead of resting until I was sure I could get 10? No idea.
The 20:00 piece felt more like 80%. I tried to stay steady the whole time, I think I should have gotten more than 4 rounds but I also didn't want to start out too hot because 20:00 is a real long time. Row was pretty easy, wall balls were broken up 12/8 and burpees were pretty steady. Overall I felt this event went the best for me today (that's weird).
I feel out of shape.
12/25/2015
OFF
Merry Christmas!
Very chill day. Opened presents, ate peach french toast, saw Star Wars, ate pizza, went to sleep. Fun day with my family.
Merry Christmas!
Very chill day. Opened presents, ate peach french toast, saw Star Wars, ate pizza, went to sleep. Fun day with my family.
 |
| Christmas morning! |
 |
| STAR WARS |
 |
| Oops. |
12/24/2015
For 10:00
evens: :25 2-arm passive hang from fat bar
odds: :25 planche hold w/feet in rings
+
5 rounds easy:
200m jog
20m bear crawl
20m stone carry, small stone
20m prowler push, tough indoors
+
3 sets not for time:
2:00 anterior loaded banded march (bear hug a med ball @your chest)
10/leg unweighted 1-leg reverse hypers, controlled throughout
complete
+
complete w/160# on prowler
+
complete w/14# wall ball
This was the first time doing a planche hold, it was definitely challenging but I liked it!
It was sad how hard I was breathing during the 5 rounds. I don't know why I can't breathe all of a sudden (well, worse than normal). The sugar cookies and puppy chow the day before probably didn't help. THE HOLIDAYS AMIRIGHT. But even before today I feel like my breathing has been really bad the past few weeks.
I'm definitely going to start doing the banded march in my warm up, this really opened up my hips. I also enjoyed the 1-leg reverse hyper.
12/23/2015
AM
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x [:10 double unders + :20 single unders]
PM
A. Power snatch, 1-1-1; :90 rest
B. Snatch pulls, 1-1-1 starting @best load in A and building; :90 rest
C. Snatch-grip deadlift, 1-1-1 starting @best load in B and building to heavy single; :90 rest
+
6 sets for even times:
500m row
10 handstand push ups
2:30 rest
AM
subbed in Tuesday's Z1 session due to time limitation
PM
A. 120-130-140
B. 150-170-190
C. 190-210-230
+
2:27 (2:04.8)
2:27 (2:02.1)
2:29 (2:01.4)
2:32 (2:03.3)
2:34 (2:03.6)
2:37 (2:03.5)
I was short on time (and equipment, the class at CF Leb needed the rowers and we only have three) so I just did the Tuesday AM session.
Power snatches were okay, I wasn't nearly as warmed up for these as I should have been. I really need to get my shit together with my warm up. I worked up to 140 easily, I hit 150 but caught it in a semi-squat. I wasn't sure at first but after showing the video to Pam, Austin, and Stephen, the majority of the opinion was that it wasn't a power snatch. Bummer. At least it was easy.
The row/handstand push up piece was okay. My rowing has really gone downhill. I feel like I should have been pulling closer to a 2:00 for this, instead I was averaging a 2:03 and it was hard to even keep that pace. Rowing is so difficult for me now and it used to be so easy. Would it be possible to go back to doing more rowing in my AM sessions? I'm not sure why it has gotten so hard to hold even a 2:03. Handstand push ups were super easy and unbroken every set, it's amazing to think about how easy these were today compared to when I did 15.4 last month. My time fell off on the last few sets due to too much rest between rowing and HSPU.
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x [:10 double unders + :20 single unders]
PM
A. Power snatch, 1-1-1; :90 rest
B. Snatch pulls, 1-1-1 starting @best load in A and building; :90 rest
C. Snatch-grip deadlift, 1-1-1 starting @best load in B and building to heavy single; :90 rest
+
6 sets for even times:
500m row
10 handstand push ups
2:30 rest
AM
subbed in Tuesday's Z1 session due to time limitation
PM
A. 120-130-140
B. 150-170-190
C. 190-210-230
+
2:27 (2:04.8)
2:27 (2:02.1)
2:29 (2:01.4)
2:32 (2:03.3)
2:34 (2:03.6)
2:37 (2:03.5)
I was short on time (and equipment, the class at CF Leb needed the rowers and we only have three) so I just did the Tuesday AM session.
Power snatches were okay, I wasn't nearly as warmed up for these as I should have been. I really need to get my shit together with my warm up. I worked up to 140 easily, I hit 150 but caught it in a semi-squat. I wasn't sure at first but after showing the video to Pam, Austin, and Stephen, the majority of the opinion was that it wasn't a power snatch. Bummer. At least it was easy.
The row/handstand push up piece was okay. My rowing has really gone downhill. I feel like I should have been pulling closer to a 2:00 for this, instead I was averaging a 2:03 and it was hard to even keep that pace. Rowing is so difficult for me now and it used to be so easy. Would it be possible to go back to doing more rowing in my AM sessions? I'm not sure why it has gotten so hard to hold even a 2:03. Handstand push ups were super easy and unbroken every set, it's amazing to think about how easy these were today compared to when I did 15.4 last month. My time fell off on the last few sets due to too much rest between rowing and HSPU.
Wednesday, December 23, 2015
12/22/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 4-4-4-4, 20x1 building so only last set is tough (still not maximal); 2:30 rest
B. Muscle ups, 7x3 unbroken, :60 rest
+
5 rounds for time:
1 legless rope climb
10m axle front rack walking lunges, 110
+
3 rounds @80%
200m ski erg
400m run
AM
complete
PM
A. 185-205-225-235(3)
B. complete
+
7:27
+
complete
Good day!
Back squats went pretty well today, I'm more confident with these after doing them with chains. Everything felt really good up until 235, I hit 225 for a relatively easy set of 4 but during the third rep at 235 I felt like my knees were going to buckle if I did another rep, so I called it. It was really weird. My knees just felt super unstable all of a sudden and I wasn't sure if I would be able to stand up a fourth rep. Not sure what the deal was. I think I just got too loose in the bottom and freaked myself out. I think if I went back and did this again I would definitely be able to get four reps.
Muscle ups went pretty well, I was switching between catching them on straight arms and catching them in a dip. The catch with straight arms is getting more efficient. The last set was tough, I could feel myself ripping so my kip was very small because I didn't want to tear. Other than that these were pretty good today. They still don't feel as good as they did over the summer but I just need to keep doing high volume of reps and doing a few every day.
I really liked the legless rope climb piece. I was legitimately nervous before this started because I hadn't done a legless rope climb since before regionals and I wasn't sure if I could even do them anymore. Pam will tell you I was just standing at the rope muttering "I hope I can do these" to myself before the workout started. Overall I think this went pretty well. The first two legless climbs were super easy but they definitely got harder as the workout progressed. I tried to stay moving as best I could but I had to take some time before each climb to make sure I was ready. I didn't want to fail anything. It's not like a normal rope climb where I can just jump up there right away, I had to take a second to shake my arms out. Lunges were pretty easy, I was never in danger of dropping the bar. These were easily unbroken. The limiter was the rope climbs. I guess this is a decent time? It should definitely be faster though.
The 80% piece was rough, I was sucking so much wind during this part. I don't think I took enough time to recover after the rope climb piece, I was breathing SO hard while I was running. Yeeeesh.
Overall it was a great day in the gym, it was fun training with Pam, Austin, Cody, and Pat!
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 4-4-4-4, 20x1 building so only last set is tough (still not maximal); 2:30 rest
B. Muscle ups, 7x3 unbroken, :60 rest
+
5 rounds for time:
1 legless rope climb
10m axle front rack walking lunges, 110
+
3 rounds @80%
200m ski erg
400m run
AM
complete
PM
A. 185-205-225-235(3)
B. complete
+
7:27
+
complete
Good day!
Back squats went pretty well today, I'm more confident with these after doing them with chains. Everything felt really good up until 235, I hit 225 for a relatively easy set of 4 but during the third rep at 235 I felt like my knees were going to buckle if I did another rep, so I called it. It was really weird. My knees just felt super unstable all of a sudden and I wasn't sure if I would be able to stand up a fourth rep. Not sure what the deal was. I think I just got too loose in the bottom and freaked myself out. I think if I went back and did this again I would definitely be able to get four reps.
Muscle ups went pretty well, I was switching between catching them on straight arms and catching them in a dip. The catch with straight arms is getting more efficient. The last set was tough, I could feel myself ripping so my kip was very small because I didn't want to tear. Other than that these were pretty good today. They still don't feel as good as they did over the summer but I just need to keep doing high volume of reps and doing a few every day.
I really liked the legless rope climb piece. I was legitimately nervous before this started because I hadn't done a legless rope climb since before regionals and I wasn't sure if I could even do them anymore. Pam will tell you I was just standing at the rope muttering "I hope I can do these" to myself before the workout started. Overall I think this went pretty well. The first two legless climbs were super easy but they definitely got harder as the workout progressed. I tried to stay moving as best I could but I had to take some time before each climb to make sure I was ready. I didn't want to fail anything. It's not like a normal rope climb where I can just jump up there right away, I had to take a second to shake my arms out. Lunges were pretty easy, I was never in danger of dropping the bar. These were easily unbroken. The limiter was the rope climbs. I guess this is a decent time? It should definitely be faster though.
The 80% piece was rough, I was sucking so much wind during this part. I don't think I took enough time to recover after the rope climb piece, I was breathing SO hard while I was running. Yeeeesh.
Overall it was a great day in the gym, it was fun training with Pam, Austin, Cody, and Pat!
12/21/2015
AM
30:00 airdyne @Z1, off every 5:00 for 10m handstand walk
PM
A. Bear crawl, 5x10' forward + 10' backward very slow & deliberate w/10 pound bumper plate on hips; :60 rest
B. Split jerk, build to a moderate/tough single
+
10:00 @80%
8 hang power cleans, 115
24 double unders
8 bar-facing burpees
24 double unders
+
3 rounds not for time:
5 tough DB renegades
6-8 tough reverse hypers
AM
complete
PM
A. complete
B. 185
+
complete
+
complete
25# & 30# for DB renegades
125#/side for RH
Today was decent, definitely feeling stiff after the four days off.
Split jerks were okay, although I'm a bit disappointed with only ending at 185. The actual split jerk was never really the issue, it just felt so heavy in the front rack when I took it off the blocks. Merrrrr. 185 used to feel light. I don't like that.
The 10:00 piece was cool, I enjoyed this. Everything was unbroken and hang power cleans were really easy. It was easy to keep the burpees steady as well, for some reason I don't mind doing bar-facing burpees at all.
DB renegades were okay, I started out with 25# but went up to 30# for the second and third set.
30:00 airdyne @Z1, off every 5:00 for 10m handstand walk
PM
A. Bear crawl, 5x10' forward + 10' backward very slow & deliberate w/10 pound bumper plate on hips; :60 rest
B. Split jerk, build to a moderate/tough single
+
10:00 @80%
8 hang power cleans, 115
24 double unders
8 bar-facing burpees
24 double unders
+
3 rounds not for time:
5 tough DB renegades
6-8 tough reverse hypers
AM
complete
PM
A. complete
B. 185
+
complete
+
complete
25# & 30# for DB renegades
125#/side for RH
Today was decent, definitely feeling stiff after the four days off.
Split jerks were okay, although I'm a bit disappointed with only ending at 185. The actual split jerk was never really the issue, it just felt so heavy in the front rack when I took it off the blocks. Merrrrr. 185 used to feel light. I don't like that.
The 10:00 piece was cool, I enjoyed this. Everything was unbroken and hang power cleans were really easy. It was easy to keep the burpees steady as well, for some reason I don't mind doing bar-facing burpees at all.
DB renegades were okay, I started out with 25# but went up to 30# for the second and third set.
Sunday, December 20, 2015
12/19/2015
OFF
I woke up feeling better today so I was able to make the trip to BG for Dr. Schupp's funeral. It was a weird day, I got to see so many of my college friends and professors but the circumstances were the worst. Even though it was sad day, it was nice to see so many of Dr. Schupp's students, family, friends and colleagues come to show their support and pay their respects. He will be missed by a lot of people.
I woke up feeling better today so I was able to make the trip to BG for Dr. Schupp's funeral. It was a weird day, I got to see so many of my college friends and professors but the circumstances were the worst. Even though it was sad day, it was nice to see so many of Dr. Schupp's students, family, friends and colleagues come to show their support and pay their respects. He will be missed by a lot of people.
Friday, December 18, 2015
12/18/2015
OFF, not by choice. Feeling sick as hell.
I had to leave Fitworks early today because I was extremely nauseous and started feeling pretty sick. I have been in bed all day feeling sick and gross, I haven't eaten anything since 8:00 this morning and I don't think anything will stay down. I am hoping I can rally and start feeling better by tomorrow because I'm supposed to go do Dr. Schupp's funeral. This week has probably been one of the worst. Trying to stay optimistic that I'll start feeling better by tonight. Also really bummed I didn't get to work out with Brandie today. Overall I give this week 0 stars.
I had to leave Fitworks early today because I was extremely nauseous and started feeling pretty sick. I have been in bed all day feeling sick and gross, I haven't eaten anything since 8:00 this morning and I don't think anything will stay down. I am hoping I can rally and start feeling better by tomorrow because I'm supposed to go do Dr. Schupp's funeral. This week has probably been one of the worst. Trying to stay optimistic that I'll start feeling better by tonight. Also really bummed I didn't get to work out with Brandie today. Overall I give this week 0 stars.
Thursday, December 17, 2015
12/16/2015
AM
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x [:10 double unders + :20 single unders]
PM
A. Power snatch, 2-1-1; :90 rest
B. Snatch pulls, 1-1-1 starting @best load in A and building; :90 rest
C. Snatch-grip deadlift, 1-1-1 starting @best load in B and building to heavy single; :90 rest
+
5 sets for even times:
7 handstand push ups
14 kettlebell swings, 53
21 row calories
2:30 walk rest
AM
5 sets complete + mobility
PM
A. 125-135-145
B. 145-165-185
C. 185-205-225
+
2:09
2:16
2:13
2:17
2:35
Today was one of those days where I was just trying to get through it and do the work. I came into the gym basically running on fumes and had barely any energy. One of my jazz professors, Dr. Roger Schupp, lost his battle with cancer and passed away last night. It was a tough morning and all of us who were in the the jazz program are taking it pretty hard. Dr. Schupp was the main percussion professor for both the jazz and classical programs and had a large number of students. I saw him and interacted with him on a daily basis for four years and it's sad to think he's not there anymore. I played music with him every week when the students sat in with the jazz faculty at 149North, a bar in downtown BG. I saw him last summer at my friends wedding. There is going to be a huge void in the College of Musical Arts now that he's gone. He was a great guy and an amazing musician. It was a tough day.
So that being said, today was basically a wash. I was just trying to get it done the best I could. Power snatches were slow, I hit 135 for an easy double last week but this week I called it at 125. The single at 135 was easy but 145 was an extremely slow turnover. Snatch pulls were easy, I should have ended heavier on these. Same with the snatch-grip deadlifts, I should have ended closer to 235-240 because 225 was pretty easy.
The sets for even times were great the first three sets then totally fell apart. Handstand push ups were much easier than last week. KB swings were unbroken every set. My transition from the KB to the rower was too slow on the fourth set. On the fifth set I landed on my neck way too hard during the handstand push ups and it definitely jolted me a little bit, I had to sit on the rower and take a few seconds before I starting pulling. It gave me an instant headache. That's why my time is so slow. My rows felt really slow again, for some reason I was pulling so slowly but I felt like I was working a lot harder than I was.
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x [:10 double unders + :20 single unders]
PM
A. Power snatch, 2-1-1; :90 rest
B. Snatch pulls, 1-1-1 starting @best load in A and building; :90 rest
C. Snatch-grip deadlift, 1-1-1 starting @best load in B and building to heavy single; :90 rest
+
5 sets for even times:
7 handstand push ups
14 kettlebell swings, 53
21 row calories
2:30 walk rest
AM
5 sets complete + mobility
PM
A. 125-135-145
B. 145-165-185
C. 185-205-225
+
2:09
2:16
2:13
2:17
2:35
Today was one of those days where I was just trying to get through it and do the work. I came into the gym basically running on fumes and had barely any energy. One of my jazz professors, Dr. Roger Schupp, lost his battle with cancer and passed away last night. It was a tough morning and all of us who were in the the jazz program are taking it pretty hard. Dr. Schupp was the main percussion professor for both the jazz and classical programs and had a large number of students. I saw him and interacted with him on a daily basis for four years and it's sad to think he's not there anymore. I played music with him every week when the students sat in with the jazz faculty at 149North, a bar in downtown BG. I saw him last summer at my friends wedding. There is going to be a huge void in the College of Musical Arts now that he's gone. He was a great guy and an amazing musician. It was a tough day.
So that being said, today was basically a wash. I was just trying to get it done the best I could. Power snatches were slow, I hit 135 for an easy double last week but this week I called it at 125. The single at 135 was easy but 145 was an extremely slow turnover. Snatch pulls were easy, I should have ended heavier on these. Same with the snatch-grip deadlifts, I should have ended closer to 235-240 because 225 was pretty easy.
The sets for even times were great the first three sets then totally fell apart. Handstand push ups were much easier than last week. KB swings were unbroken every set. My transition from the KB to the rower was too slow on the fourth set. On the fifth set I landed on my neck way too hard during the handstand push ups and it definitely jolted me a little bit, I had to sit on the rower and take a few seconds before I starting pulling. It gave me an instant headache. That's why my time is so slow. My rows felt really slow again, for some reason I was pulling so slowly but I felt like I was working a lot harder than I was.
12/15/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 5-5-5-5, 20x1 building so only last 5 is tough (still not maximal) 2:30 rest
B. Muscle ups, 5x3-4 unbroken, :90 rest
C1. 1-arm DB row w/straps, 3x3/arm, 10x1, :30 between arms, :30 rest
C2. Alternating axle front rack lunges, 3x10-12; 2:00 rest
+
For @80%
300m ski erg
400m run
500m row
AM
complete
PM
A. 155-175-185-205-225
B. 4 each set
C1. 60-65-70
C2. 10-12-10 w/100#
+
6:38
I think today was the best I've felt during training in a few weeks, everything just went really well.
Back squats were easier than they've been in weeks, I really enjoy doing these without chains. The bar felt so light on my back! 225 was tough but I definitely had more in the tank.
Muscle ups went pretty well, 4 easily unbroken each set. My shoulders were a bit sore after this was over, I really need to make sure I'm keeping up with my mobility.
DB rows were good. Front rack lunges were okay, for some reason these have been awkward the past two weeks. I only did ten reps the first set because the sticker in the middle of the axle bar was poking me in the neck, I had to wrap it in tape. I did 12 on the second set and only 10 the third set, my knee was sort of feeling weird. Making an appointment with both Pete and Balza for this weekend/next week. It's not painful, it just feels like something needs to be popped back into place. Hopefully Pete can take care of it.
I enjoyed the ski erg/run/row piece, although I think I took way too long of a transition between the ski erg and run. Since the garage doors were closed I went out the side door and I walked all the way there which wasted a lot of time, I was annoyed with myself for doing that. When I came back from the run I jogged to the rower. Meh. Overall my breathing was good on this.
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 5-5-5-5, 20x1 building so only last 5 is tough (still not maximal) 2:30 rest
B. Muscle ups, 5x3-4 unbroken, :90 rest
C1. 1-arm DB row w/straps, 3x3/arm, 10x1, :30 between arms, :30 rest
C2. Alternating axle front rack lunges, 3x10-12; 2:00 rest
+
For @80%
300m ski erg
400m run
500m row
AM
complete
PM
A. 155-175-185-205-225
B. 4 each set
C1. 60-65-70
C2. 10-12-10 w/100#
+
6:38
I think today was the best I've felt during training in a few weeks, everything just went really well.
Back squats were easier than they've been in weeks, I really enjoy doing these without chains. The bar felt so light on my back! 225 was tough but I definitely had more in the tank.
Muscle ups went pretty well, 4 easily unbroken each set. My shoulders were a bit sore after this was over, I really need to make sure I'm keeping up with my mobility.
DB rows were good. Front rack lunges were okay, for some reason these have been awkward the past two weeks. I only did ten reps the first set because the sticker in the middle of the axle bar was poking me in the neck, I had to wrap it in tape. I did 12 on the second set and only 10 the third set, my knee was sort of feeling weird. Making an appointment with both Pete and Balza for this weekend/next week. It's not painful, it just feels like something needs to be popped back into place. Hopefully Pete can take care of it.
I enjoyed the ski erg/run/row piece, although I think I took way too long of a transition between the ski erg and run. Since the garage doors were closed I went out the side door and I walked all the way there which wasted a lot of time, I was annoyed with myself for doing that. When I came back from the run I jogged to the rower. Meh. Overall my breathing was good on this.
Tuesday, December 15, 2015
12/14/2015
AM
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod headstand hold
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/10 pound bumper plate on dips, :60 rest
B. Hang power cleans, build to a tough single in 10:00
C. Split jerk, 6x1 starting @115 and adding 10 to end @165, begin a rep every :90
+
10:00 @80%
50 double unders
10 burpees
+
3 rounds not for time:
4-6 moderate bent-over DB reverse flies
6-9 moderate/tough reverse hypers
AM
complete
PM
A. complete
B. 195
C. complete
+
complete
+
complete
10# for DB RF
115#/side for RH
Bear crawl was sort of weird today, I totally forgot about this part until I was warming up for my cleans so I did the crawls with my lifting shoes on. It was weird.
Hang power cleans were a hot mess express today. I'm so awkward when it's just one rep, I was holding the bar too long at the top and I just feel like I don't really know what I'm doing when I just have one rep, I wish I knew how to do something other than just bouncing it right off my thighs. Meh. Everything was easy up to 195, I failed the first rep forward and it made me pretty aggravated. The second attempt flew up but I landed SO wide. It was ridiculous. I called it there because I didn't want to land even wider on the next rep and also my 10:00 was up. I've still been having that weird feeling in my right knee and it feels...unstable? And I don't know if I'm trying to subconsciously protect it? But I think that's why I caught 195 so wide instead of lower. I'm going to make an appointment with Balza, it doesn't hurt but it just feels "off" and sort of unstable. It's probably me just being paranoid but I'm going to have Balza take a look at it and also make an appointment with Pete.
Split jerks were great today, each rep felt the same. These were all nice and crisp.
It was hard to keep the double under/burpee piece at 80%. I did the double unders unbroken on every set except for two trip ups and it was hard to keep my breathing at 80% at that point. I tried keeping the burpees as steady as possible. When this was over I felt like I had definitely gone harder than 80%.
Another fun evening of coaching classes, I saw two back squat PRs happen. Huzzah!
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod headstand hold
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/10 pound bumper plate on dips, :60 rest
B. Hang power cleans, build to a tough single in 10:00
C. Split jerk, 6x1 starting @115 and adding 10 to end @165, begin a rep every :90
+
10:00 @80%
50 double unders
10 burpees
+
3 rounds not for time:
4-6 moderate bent-over DB reverse flies
6-9 moderate/tough reverse hypers
AM
complete
PM
A. complete
B. 195
C. complete
+
complete
+
complete
10# for DB RF
115#/side for RH
Bear crawl was sort of weird today, I totally forgot about this part until I was warming up for my cleans so I did the crawls with my lifting shoes on. It was weird.
Hang power cleans were a hot mess express today. I'm so awkward when it's just one rep, I was holding the bar too long at the top and I just feel like I don't really know what I'm doing when I just have one rep, I wish I knew how to do something other than just bouncing it right off my thighs. Meh. Everything was easy up to 195, I failed the first rep forward and it made me pretty aggravated. The second attempt flew up but I landed SO wide. It was ridiculous. I called it there because I didn't want to land even wider on the next rep and also my 10:00 was up. I've still been having that weird feeling in my right knee and it feels...unstable? And I don't know if I'm trying to subconsciously protect it? But I think that's why I caught 195 so wide instead of lower. I'm going to make an appointment with Balza, it doesn't hurt but it just feels "off" and sort of unstable. It's probably me just being paranoid but I'm going to have Balza take a look at it and also make an appointment with Pete.
Split jerks were great today, each rep felt the same. These were all nice and crisp.
It was hard to keep the double under/burpee piece at 80%. I did the double unders unbroken on every set except for two trip ups and it was hard to keep my breathing at 80% at that point. I tried keeping the burpees as steady as possible. When this was over I felt like I had definitely gone harder than 80%.
Another fun evening of coaching classes, I saw two back squat PRs happen. Huzzah!
12/13/2015
Long, unplugged hike
30:00 walk
Went to Sleepy Bee early this morning with the buds for Brandie's birthday so I wasn't able to get in a hike, took a long walk with my dog later in the afternoon.
30:00 walk
Went to Sleepy Bee early this morning with the buds for Brandie's birthday so I wasn't able to get in a hike, took a long walk with my dog later in the afternoon.
12/12/2015
5:00-8:00 pistol & handstand walk practice
+
A. Squat clean, build quickly to a single @80-90% 1RM
B. Front squat, 6-4-2, 40x1; 2:30 rest
+
5 sets:
5 unbroken pull ups
:30 rest
5 unbroken toes to bar
:30 rest
10 unbroken wall balls, 20 to 9
:30 rest
+
Not for time:
400m sled drag, moderate
200m Farmers walk
DNS-ish?
+
A. 200
B. 175-185-195
+
complete
+
complete
90# on sled
70#/hand for FW
Pretty solid day. I got to the gym a LOT later than usual so I skipped the pistol/handstand practice, I wanted to get warmed up for the cleans. Although I did do some handstands against and the wall and some assisted pistols as part of my warm up, so I guess that sort of counts? Meh probably not.
Squat cleans were okay, I worked up to 200 relatively quickly but my form wasn't great. I was fast out of the bottom but I could tell my back was rounding a bit on the way up.
Front squats were tough but much better than last time.
I really enjoyed the 5 sets. Pull ups and toes to bar were very easy. I wouldn't mind doing higher reps of these, especially the pull ups. Wall balls were fine. Overall this was pretty easy and enjoyable.
Sled drag was harder than it should have been, my legs were really tired for the first 200m. I actually thought the farmers walk was going to take a lot longer, I was dreading this part for some reason. I basically took a quick break every 50m and it ended up not being that bad.
Tonight I went and saw Awaited at Crossroads with Brandie, Austin, Joel, Quinn, and Heather. It was SO AWESOME. First of all, they were giving out free cookies and coffee before the show so I was all about that. The show itself was amazing, the production value was so good and the band was excellent. They had contemporary dances, ballet, and at one point the three wise men were swinging around the stage holding on to giant curtains. It was insane. Definitely a cool show, I highly recommend it. Also did I mention the free cookies.
+
A. Squat clean, build quickly to a single @80-90% 1RM
B. Front squat, 6-4-2, 40x1; 2:30 rest
+
5 sets:
5 unbroken pull ups
:30 rest
5 unbroken toes to bar
:30 rest
10 unbroken wall balls, 20 to 9
:30 rest
+
Not for time:
400m sled drag, moderate
200m Farmers walk
DNS-ish?
+
A. 200
B. 175-185-195
+
complete
+
complete
90# on sled
70#/hand for FW
Pretty solid day. I got to the gym a LOT later than usual so I skipped the pistol/handstand practice, I wanted to get warmed up for the cleans. Although I did do some handstands against and the wall and some assisted pistols as part of my warm up, so I guess that sort of counts? Meh probably not.
Squat cleans were okay, I worked up to 200 relatively quickly but my form wasn't great. I was fast out of the bottom but I could tell my back was rounding a bit on the way up.
Front squats were tough but much better than last time.
I really enjoyed the 5 sets. Pull ups and toes to bar were very easy. I wouldn't mind doing higher reps of these, especially the pull ups. Wall balls were fine. Overall this was pretty easy and enjoyable.
Sled drag was harder than it should have been, my legs were really tired for the first 200m. I actually thought the farmers walk was going to take a lot longer, I was dreading this part for some reason. I basically took a quick break every 50m and it ended up not being that bad.
Tonight I went and saw Awaited at Crossroads with Brandie, Austin, Joel, Quinn, and Heather. It was SO AWESOME. First of all, they were giving out free cookies and coffee before the show so I was all about that. The show itself was amazing, the production value was so good and the band was excellent. They had contemporary dances, ballet, and at one point the three wise men were swinging around the stage holding on to giant curtains. It was insane. Definitely a cool show, I highly recommend it. Also did I mention the free cookies.
 |
| We put on real clothes and did stuff! |
Monday, December 14, 2015
12/11/2015
AM
3 rounds easy of:
3:00 airdyne
3:00 row
3om moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk) switch @20m
3:00 mobility work of choice
PM
A. Snatch balance, 10:00 light tech work
B. Hang power snatch, build quickly to a moderate single
+
5-4-3-2-1 for time (w/comp group):
Deadlifts, 185
Bar muscle ups
+
3 rounds not for time:
15 light reverse hypers
:90 banded march
AM
complete
PM
A. complete up to 125
B. 145 (PR+10)
+
2:23
+
complete
70#/side for RH
Today was fun! Snatch balances went really well.
I figured I might PR on the hang power snatch, my previous PR was 135. I hit 145 really easily. I tried for 150 twice, my right arm bent while the bar was overhead on the first attempt and I lost it out in front on the second attempt. Both were close, I could probably get it next time.
It was really fun working out with the comp group, I would definitely like to do this more often if possible. I thought I was going to smash this workout but I was a little disappointed with my time. I figured I would be closer to 2:00 but I wasted too much time on the transition from the deadlifts to the muscle ups. I was climbing up on a box since the bar is a bit too tall for me to just jump up there and I should have put the box on the other side of the rig, I wasted a lot of time walking around to the other side of the rig to get up on the box. I didn't fail any muscle ups but I feel like I should have been able to do all of them unbroken. My grip was already fatigued by the set of 4. I'm not sure if it was smart to break up the bar muscle ups or if I should have just hung out at the top and rested my arms up there? Not sure. Either way my time should have been faster on this. It was fun doing this with Duprie and the comp group though!
+
5-4-3-2-1 for time (w/comp group):
Deadlifts, 185
Bar muscle ups
+
3 rounds not for time:
15 light reverse hypers
:90 banded march
AM
complete
PM
A. complete up to 125
B. 145 (PR+10)
+
2:23
+
complete
70#/side for RH
Today was fun! Snatch balances went really well.
I figured I might PR on the hang power snatch, my previous PR was 135. I hit 145 really easily. I tried for 150 twice, my right arm bent while the bar was overhead on the first attempt and I lost it out in front on the second attempt. Both were close, I could probably get it next time.
It was really fun working out with the comp group, I would definitely like to do this more often if possible. I thought I was going to smash this workout but I was a little disappointed with my time. I figured I would be closer to 2:00 but I wasted too much time on the transition from the deadlifts to the muscle ups. I was climbing up on a box since the bar is a bit too tall for me to just jump up there and I should have put the box on the other side of the rig, I wasted a lot of time walking around to the other side of the rig to get up on the box. I didn't fail any muscle ups but I feel like I should have been able to do all of them unbroken. My grip was already fatigued by the set of 4. I'm not sure if it was smart to break up the bar muscle ups or if I should have just hung out at the top and rested my arms up there? Not sure. Either way my time should have been faster on this. It was fun doing this with Duprie and the comp group though!
Sunday, December 13, 2015
12/9/2015
AM
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Power snatch, 2-2-2, :90 rest
B. Snatch pulls, 2-2-2 starting @best load in A and building, :90 rest
C. Snatch-grip deadlift, 2-2-2 starting @best load in B and building to heavy double, :90 rest
+
3 sets for even times:
10 handstand push ups
20 KB swings, 53
30 row calories
40 double unders
4:00 walk rest
AM
6 sets complete
PM
A. 115-125-135
B. 135-165-185
C. 185-205-215
+
3:59
3:59
3:58
Today was really fun!
I enjoyed A,B&C a lot, it was cool starting with the best previous load. Power snatches were so easy, 135 was no problem for a touch and go double. I think I could have hit 140 if I tried. Snatch pulls were also very easy, and the snatch-grip deadlifts felt really good as well. Overall I really liked this.
The 3 sets for even times were tough, I didn't think I would be breathing that hard but I was really winded after the first set. Handstand push ups were sort of awkward, my legs were kipping faster than my arms if that makes sense. They were unbroken every set but just felt off. KB swings were also unbroken every set. I was rowing REALLY SLOWLY, I don't know what the deal was. I couldn't pull anything over 950 cal. I felt like I was rowing really hard but my pace was slow. Tripped up on the double unders on the first set but they were unbroken on the second and third set.
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
A. Power snatch, 2-2-2, :90 rest
B. Snatch pulls, 2-2-2 starting @best load in A and building, :90 rest
C. Snatch-grip deadlift, 2-2-2 starting @best load in B and building to heavy double, :90 rest
+
3 sets for even times:
10 handstand push ups
20 KB swings, 53
30 row calories
40 double unders
4:00 walk rest
AM
6 sets complete
PM
A. 115-125-135
B. 135-165-185
C. 185-205-215
+
3:59
3:59
3:58
Today was really fun!
I enjoyed A,B&C a lot, it was cool starting with the best previous load. Power snatches were so easy, 135 was no problem for a touch and go double. I think I could have hit 140 if I tried. Snatch pulls were also very easy, and the snatch-grip deadlifts felt really good as well. Overall I really liked this.
The 3 sets for even times were tough, I didn't think I would be breathing that hard but I was really winded after the first set. Handstand push ups were sort of awkward, my legs were kipping faster than my arms if that makes sense. They were unbroken every set but just felt off. KB swings were also unbroken every set. I was rowing REALLY SLOWLY, I don't know what the deal was. I couldn't pull anything over 950 cal. I felt like I was rowing really hard but my pace was slow. Tripped up on the double unders on the first set but they were unbroken on the second and third set.
12/8/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat w/chains, build quickly to a heavy single, then drop 20-30 pounds off the bar load and accumulate 3-5 singles, rest as needed
B. Muscle ups, 3x4-6 unbroken, 2:00 rest
C1. 1-arm DB row w/straps, 3x3-4/arm, 10x0, :30 between arms, :30 rest
C2. alternating axle front rack lunges, 3x12-16, 2:00 rest
+
800m walk cool-down
AM
complete
PM
A. complete up to 205, 4 reps @185
B. 5-5-4
C1. 55-60-65
C2. 16-14-16 w/90#
+
DNS
Back squats were much easier than last week, 205 was relatively tough so I called it there.
Muscle ups were weird today. I caught them all on straight arms for the first set but they were extremely slow, the push off the rings into the kip was almost like it was in slow motion. Even Austin told me it looked really slow. I decided to catch the next set in a normal dip and they seemed to be a lot faster but the push off the rings still felt weird. The next set was just fatigue, my kip was really small and I wasn't being aggressive enough.
DB rows were easy. Lunges were okay, I thought there was 100# on the bar and didn't realize it was only 90# until after my third set. UGH MATH.
I didn't have time to do the cool-down walk, I had to go get a rental car since I've had two cars die on me this week. LIFE.
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat w/chains, build quickly to a heavy single, then drop 20-30 pounds off the bar load and accumulate 3-5 singles, rest as needed
B. Muscle ups, 3x4-6 unbroken, 2:00 rest
C1. 1-arm DB row w/straps, 3x3-4/arm, 10x0, :30 between arms, :30 rest
C2. alternating axle front rack lunges, 3x12-16, 2:00 rest
+
800m walk cool-down
AM
complete
PM
A. complete up to 205, 4 reps @185
B. 5-5-4
C1. 55-60-65
C2. 16-14-16 w/90#
+
DNS
Back squats were much easier than last week, 205 was relatively tough so I called it there.
Muscle ups were weird today. I caught them all on straight arms for the first set but they were extremely slow, the push off the rings into the kip was almost like it was in slow motion. Even Austin told me it looked really slow. I decided to catch the next set in a normal dip and they seemed to be a lot faster but the push off the rings still felt weird. The next set was just fatigue, my kip was really small and I wasn't being aggressive enough.
DB rows were easy. Lunges were okay, I thought there was 100# on the bar and didn't realize it was only 90# until after my third set. UGH MATH.
I didn't have time to do the cool-down walk, I had to go get a rental car since I've had two cars die on me this week. LIFE.
Tuesday, December 8, 2015
12/7/2015
AM
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod headstand hold
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips; :60 rest
B. Hang power cleans, build to a tough double in 10:00
C. Split jerk, 6x1 starting @105 and adding 10 to end @155; begin a rep every :60
+
3 rounds not for time:
6-8 moderate bent over DB reverse flies
7-10 moderate reverse hypers
AM
complete
PM
A. complete
B. 195
C. complete
+
complete
8# for DBRF
80#/side for RH
Good day! I'm already feeling much better and more recovered than last week.
Hang power cleans were decent, although I would have liked to hit 200. 195 was not pretty, I caught both reps really low on my chest with my elbows down. I'm not trying to make excuses buttttttttt the bar I was using had hardly any spin which made it very difficult for me to whip my elbows around, especially on the second rep. The weight didn't feel heavy, it was just awkward because the bar was sort of delayed because the spin wasn't very fast. This definitely sounds like an excuse but I'm cool with it.
Split jerks were easy and crisp, these are getting more comfortable overhead.
I had a really enjoyable evening coaching classes tonight, each class was a great group of people, everyone was paying attention and working really hard. We laughed a lot. Good times were had by all.
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod headstand hold
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips; :60 rest
B. Hang power cleans, build to a tough double in 10:00
C. Split jerk, 6x1 starting @105 and adding 10 to end @155; begin a rep every :60
+
3 rounds not for time:
6-8 moderate bent over DB reverse flies
7-10 moderate reverse hypers
AM
complete
PM
A. complete
B. 195
C. complete
+
complete
8# for DBRF
80#/side for RH
Good day! I'm already feeling much better and more recovered than last week.
Hang power cleans were decent, although I would have liked to hit 200. 195 was not pretty, I caught both reps really low on my chest with my elbows down. I'm not trying to make excuses buttttttttt the bar I was using had hardly any spin which made it very difficult for me to whip my elbows around, especially on the second rep. The weight didn't feel heavy, it was just awkward because the bar was sort of delayed because the spin wasn't very fast. This definitely sounds like an excuse but I'm cool with it.
Split jerks were easy and crisp, these are getting more comfortable overhead.
I had a really enjoyable evening coaching classes tonight, each class was a great group of people, everyone was paying attention and working really hard. We laughed a lot. Good times were had by all.
Monday, December 7, 2015
12/5/2015
5 sets:
3 unweighted strict supinated CTB pull ups
:30 rest
9 wall balls, 14 to 9'
+
5 sets:
5 toes to bar
:30 rest
3-5 weighted glute-ham raises, 20x1
:30 rest
+
Not for time:
800m sled drag, moderate
complete
+
complete, 25# for GHR
+
complete w/80# on sled
+
2 hour mobility clinic with Drew Cook
Wall balls were so easy! I love the 9' target.
Toes to bar were also really easy, I realized I haven't done these in awhile and they felt great.
It was a crisp but nice day for a sled drag. I was able to stay moving the entire time with hardly any breaks to switch direction.
Also did some gymnastics work, I'm trying to work on a higher catch at the top of my muscle ups. When I was practicing today it felt like I was catching them on straight arms but then I watched the video (link) and it doesn't look like that at all! It still looks like I'm catching in a dip. Merrrr. I'm wondering if I should keep working on these or just go back to doing muscle ups how I do them normally.
I attended the mobility clinic put on by Mobility Fit and it was awesome. I learned so much. I basically had no idea how to mobilize my lower body correctly so I picked up a lot of important tips from Drew and Kirk. I really liked how Drew said it's important to come in and mobilize to prepare for the workout and the actual movements instead of just coming in and aimlessly warming up. I'm definitely guilty of that, I tend to do the same exact warm up every single day (roll around on the foam roller, lacrosse ball, PVC pipe, blah blah) but I'm not properly warming up for the exact movements I'm going to be doing in training. I also had Drew look at my right leg after the clinic was over since I've been having a lot of tightness in my right knee and right ankle. He said the left side of my back has been getting tight when I squat because I'm trying to compensate for the right leg. He told me I should probably make an appointment with him or Kirk for some dry needling so I'm going to try to do that soon.
3 unweighted strict supinated CTB pull ups
:30 rest
9 wall balls, 14 to 9'
+
5 sets:
5 toes to bar
:30 rest
3-5 weighted glute-ham raises, 20x1
:30 rest
+
Not for time:
800m sled drag, moderate
complete
+
complete, 25# for GHR
+
complete w/80# on sled
+
2 hour mobility clinic with Drew Cook
Wall balls were so easy! I love the 9' target.
Toes to bar were also really easy, I realized I haven't done these in awhile and they felt great.
It was a crisp but nice day for a sled drag. I was able to stay moving the entire time with hardly any breaks to switch direction.
Also did some gymnastics work, I'm trying to work on a higher catch at the top of my muscle ups. When I was practicing today it felt like I was catching them on straight arms but then I watched the video (link) and it doesn't look like that at all! It still looks like I'm catching in a dip. Merrrr. I'm wondering if I should keep working on these or just go back to doing muscle ups how I do them normally.
I attended the mobility clinic put on by Mobility Fit and it was awesome. I learned so much. I basically had no idea how to mobilize my lower body correctly so I picked up a lot of important tips from Drew and Kirk. I really liked how Drew said it's important to come in and mobilize to prepare for the workout and the actual movements instead of just coming in and aimlessly warming up. I'm definitely guilty of that, I tend to do the same exact warm up every single day (roll around on the foam roller, lacrosse ball, PVC pipe, blah blah) but I'm not properly warming up for the exact movements I'm going to be doing in training. I also had Drew look at my right leg after the clinic was over since I've been having a lot of tightness in my right knee and right ankle. He said the left side of my back has been getting tight when I squat because I'm trying to compensate for the right leg. He told me I should probably make an appointment with him or Kirk for some dry needling so I'm going to try to do that soon.
Sunday, December 6, 2015
12/4/2015
AM
3 rounds easy of:
3:00 airdyne
3:00 row
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB Farmers walk), switch @20m
3:00 mobility work of choice
PM
A. Snatch balance, 10:00 light tech work
B. Jerk balance, 10:00 light tech work
+
15:00 row @Z1, off every 3:00 for 10-20' handstand walk
+
3 rounds not for time:
10 reverse hypers
:90 banded march
AM
complete
PM
A. complete up to 125
B. complete up to 135
+
complete
+
complete, 80#/side for RH
Very thankful for a lighter week, I needed it. I think my body was telling me I needed to chill a little bit. I talked to Heather about my diet and she organized my food into a new and improved food plan. We reduced my overall caloric intake a little bit since I want to lean out and stop feeling so bloated and heavy. I'm eating the same foods I was before, just timing them better and eating more chicken for dinner. I'll probably have to increase my carb intake once I get back to normal training volume but for now the new food plan seems great. Megan also got in touch with me about trying to sync up our training schedules so I don't have to train alone. I'm really lucky to have such a great coach and awesome friends.
Snatch balances felt excellent today, I was able to work up to an easy 125. Every rep was really crisp and fast.
Jerk balances were also really good, 135 felt solid overhead. For some reason when I set up for the jerk I'm putting my hands a bit wider than normal but when I actually jerk overhead they feel really close together. I know this makes no sense, but it's true! As soon as I jerk overhead my hand placement suddenly feels narrow.
I really enjoyed the Z1 row and handstand walk combo, I wouldn't mind doing this more often. Handstand walk was pain-free and easy.
The banded march is no joke, it gets tiring pretty quickly.
3 rounds easy of:
3:00 airdyne
3:00 row
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB Farmers walk), switch @20m
3:00 mobility work of choice
PM
A. Snatch balance, 10:00 light tech work
B. Jerk balance, 10:00 light tech work
+
15:00 row @Z1, off every 3:00 for 10-20' handstand walk
+
3 rounds not for time:
10 reverse hypers
:90 banded march
AM
complete
PM
A. complete up to 125
B. complete up to 135
+
complete
+
complete, 80#/side for RH
Very thankful for a lighter week, I needed it. I think my body was telling me I needed to chill a little bit. I talked to Heather about my diet and she organized my food into a new and improved food plan. We reduced my overall caloric intake a little bit since I want to lean out and stop feeling so bloated and heavy. I'm eating the same foods I was before, just timing them better and eating more chicken for dinner. I'll probably have to increase my carb intake once I get back to normal training volume but for now the new food plan seems great. Megan also got in touch with me about trying to sync up our training schedules so I don't have to train alone. I'm really lucky to have such a great coach and awesome friends.
Snatch balances felt excellent today, I was able to work up to an easy 125. Every rep was really crisp and fast.
Jerk balances were also really good, 135 felt solid overhead. For some reason when I set up for the jerk I'm putting my hands a bit wider than normal but when I actually jerk overhead they feel really close together. I know this makes no sense, but it's true! As soon as I jerk overhead my hand placement suddenly feels narrow.
I really enjoyed the Z1 row and handstand walk combo, I wouldn't mind doing this more often. Handstand walk was pain-free and easy.
The banded march is no joke, it gets tiring pretty quickly.
Thursday, December 3, 2015
12/2/2015
AM
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
every :60 for 9 sets, think of adding each set:
1-3: 3 touch and go power snatches
4-6: 2 snatch pulls
7-9: 1 snatch-grip deadlift
+
15.4 @85%
+
3 sets:
500m row @high sustainable effort
2:00 walk rest
AM
6 sets complete
PM
1-3: 85-95-105
4-6: 175-185-195
7-9: 205-225-235
+
86 (5 reps less than open score)
+
1:57.9
1:57.6
1:56.8
Once again I came into the gym with no motivation to train. Feeling physically drained and my head is not in it right now. Not sure what the deal is.
The snatch EMOM was definitely different, I should have gone heavier on the touch and go power snatches for sure. 105 was really easy. I found it difficult to keep good form on the snatch pulls, I felt like I had to rush through them so I could get weight on the bar before the next minute, they didn't feel like good quality reps. Snatch-grip deadlifts were very easy.
I was disappointed in my performance on 15.4. In the back of my mind I was expecting this to happen considering I haven't done handstand push ups in about three months and my shoulders still aren't as strong as they were before I took six weeks off. Still though, I was not happy with this. My shoulders fatigued pretty quickly, I should have gone to sets of two earlier. I was breathing hard but it was definitely sustainable, the only thing holding me back was making sure I had enough rest before attempting another set of HSPUs. Power cleans were extremely easy. For some reason my lower back was lit up after this was over. I know five reps short of my open score isn't bad at all, in fact it's decent for not having done any handstand push ups in months. But still, it makes me sad when I'm supposed to be good at something and then it doesn't go well.
Rows were tougher than anticipated, I was breathing really hard. I felt really out of shape on these, I used to be able to hold this pace for 8 sets over the summer and today I was wiped out after three. WHAT IS HAPPENING TO ME.
*****A NOTE FROM THE AUTHOR*****
I know this is my blog and I like to be honest about how I'm feeling during training. I've had zero motivation to train the past two days. Zero. None. I've come into the gym tired and drained and immediately wanted to go home. I don't understand it, because my programming the past two days has been so fun and awesome. Normally I would really enjoy the EMOMs on Tuesday, but for some reason it took me so much effort to work up the energy to complete them. My mind wasn't in my lifting on Wednesday. All I could think about how I dislike my training schedule right now, it's really hard training on Tuesday and Wednesday when there's no one in the gym. I need people around. I want to train with my friends instead of by myself on a Tuesday afternoon. I have no idea where this lack of motivation is coming from or why I'm so exhausted all of a sudden. Nothing has changed, I'm getting the same amount of sleep and there haven't been any insane life events taking place. I'm just tired.
I'm feeling very lost with my diet and food plan right now. I was really lean over the summer and then my shoulder stuff started happening and I started putting on some weight and also got too relaxed with my diet. I was so diligent over the summer and it was the best I've ever felt. I still feel fine right now but I'm not crazy about how heavy I am at the moment. I'm also eating a lot more carbs than I was over the summer ever since I went to the Dynamic Nutrition seminar. I know I need to make some changes within my macros but I'm not sure what to change. Luckily my buddy Heather is going to help me out, I basically just need to know what specific foods to eat.
Recently I also have this extreme fear of getting injured (I know this blog post has taken a super dark, serious turn). I've watched people get really hurt over the past few months. Every time I do any heavy squatting or olympic lifting I'm basically just like "this is it, I'm going to blow out a knee or jack up my back." and it's getting in the way of my training. Any time I'm lifting now, I'm worrying about getting hurt. I'm not really sure how to shake it.
Basically, I've got a lot going on in my brain recently. It makes me sad that I've had zero motivation to train because I love training. It's fun and I don't like walking into the gym with the attitude that I don't want to be there. My programming is awesome and the people are the best. My heart hasn't been in it this week and I'm hoping this next week will be better. I'm looking forward to the mobility clinic Saturday, I think that will ease a lot of my worry about the injuries. I just need to hit reset and try again.
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]
PM
every :60 for 9 sets, think of adding each set:
1-3: 3 touch and go power snatches
4-6: 2 snatch pulls
7-9: 1 snatch-grip deadlift
+
15.4 @85%
+
3 sets:
500m row @high sustainable effort
2:00 walk rest
AM
6 sets complete
PM
1-3: 85-95-105
4-6: 175-185-195
7-9: 205-225-235
+
86 (5 reps less than open score)
+
1:57.9
1:57.6
1:56.8
Once again I came into the gym with no motivation to train. Feeling physically drained and my head is not in it right now. Not sure what the deal is.
The snatch EMOM was definitely different, I should have gone heavier on the touch and go power snatches for sure. 105 was really easy. I found it difficult to keep good form on the snatch pulls, I felt like I had to rush through them so I could get weight on the bar before the next minute, they didn't feel like good quality reps. Snatch-grip deadlifts were very easy.
I was disappointed in my performance on 15.4. In the back of my mind I was expecting this to happen considering I haven't done handstand push ups in about three months and my shoulders still aren't as strong as they were before I took six weeks off. Still though, I was not happy with this. My shoulders fatigued pretty quickly, I should have gone to sets of two earlier. I was breathing hard but it was definitely sustainable, the only thing holding me back was making sure I had enough rest before attempting another set of HSPUs. Power cleans were extremely easy. For some reason my lower back was lit up after this was over. I know five reps short of my open score isn't bad at all, in fact it's decent for not having done any handstand push ups in months. But still, it makes me sad when I'm supposed to be good at something and then it doesn't go well.
Rows were tougher than anticipated, I was breathing really hard. I felt really out of shape on these, I used to be able to hold this pace for 8 sets over the summer and today I was wiped out after three. WHAT IS HAPPENING TO ME.
*****A NOTE FROM THE AUTHOR*****
I know this is my blog and I like to be honest about how I'm feeling during training. I've had zero motivation to train the past two days. Zero. None. I've come into the gym tired and drained and immediately wanted to go home. I don't understand it, because my programming the past two days has been so fun and awesome. Normally I would really enjoy the EMOMs on Tuesday, but for some reason it took me so much effort to work up the energy to complete them. My mind wasn't in my lifting on Wednesday. All I could think about how I dislike my training schedule right now, it's really hard training on Tuesday and Wednesday when there's no one in the gym. I need people around. I want to train with my friends instead of by myself on a Tuesday afternoon. I have no idea where this lack of motivation is coming from or why I'm so exhausted all of a sudden. Nothing has changed, I'm getting the same amount of sleep and there haven't been any insane life events taking place. I'm just tired.
I'm feeling very lost with my diet and food plan right now. I was really lean over the summer and then my shoulder stuff started happening and I started putting on some weight and also got too relaxed with my diet. I was so diligent over the summer and it was the best I've ever felt. I still feel fine right now but I'm not crazy about how heavy I am at the moment. I'm also eating a lot more carbs than I was over the summer ever since I went to the Dynamic Nutrition seminar. I know I need to make some changes within my macros but I'm not sure what to change. Luckily my buddy Heather is going to help me out, I basically just need to know what specific foods to eat.
Recently I also have this extreme fear of getting injured (I know this blog post has taken a super dark, serious turn). I've watched people get really hurt over the past few months. Every time I do any heavy squatting or olympic lifting I'm basically just like "this is it, I'm going to blow out a knee or jack up my back." and it's getting in the way of my training. Any time I'm lifting now, I'm worrying about getting hurt. I'm not really sure how to shake it.
Basically, I've got a lot going on in my brain recently. It makes me sad that I've had zero motivation to train because I love training. It's fun and I don't like walking into the gym with the attitude that I don't want to be there. My programming is awesome and the people are the best. My heart hasn't been in it this week and I'm hoping this next week will be better. I'm looking forward to the mobility clinic Saturday, I think that will ease a lot of my worry about the injuries. I just need to hit reset and try again.
12/1/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choices
PM
A. Back squat w/chains, build quickly to a heavy double, then take your time to work to a heavy single
B. 1-arm DB row w/straps, 3x3-5/arm, 10x0; :45 between arms
+
For 12:00
evens- 2-3 unbroken muscle ups
odds- 6-8 alternating axle front rack reverse lunges, moderate
+
For 12:00
evens- 1 rope climb
odds- 16 fast alternating box step up/step downs, 20
+
800m walk cool-down
AM
complete
PM
A. 210
B. 50-55-60 (3R/5L)
+
complete
2 muscle ups each set
110# for axle lunges
+
complete
+
subbed mobility
Today wasn't the best. Back squats were insanely heavy, I have no idea why. I was able to do 210 for a double last week and today I could barely do a single at that weight. I also felt my back tighten up during the single at 210 so I called it there, it got tight in the exact same spot as the front squats on Saturday. This is frustrating. I've had this happen a few times before, it always happens in the exact same spot. I was able to do the rest of my training but I had to just make sure I was careful.
DB rows were fine.
The EMOMs were okay, I honestly had no motivation to do these today. Muscle ups were two each time, they were relatively easy and I was trying to catch them at full lockout but I didn't really have any energy to do a third. Rope climbs were fast, these are definitely getting better.
I subbed 10:00 mobility for the cool-down walk so I could roll out my back.
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choices
PM
A. Back squat w/chains, build quickly to a heavy double, then take your time to work to a heavy single
B. 1-arm DB row w/straps, 3x3-5/arm, 10x0; :45 between arms
+
For 12:00
evens- 2-3 unbroken muscle ups
odds- 6-8 alternating axle front rack reverse lunges, moderate
+
For 12:00
evens- 1 rope climb
odds- 16 fast alternating box step up/step downs, 20
+
800m walk cool-down
AM
complete
PM
A. 210
B. 50-55-60 (3R/5L)
+
complete
2 muscle ups each set
110# for axle lunges
+
complete
+
subbed mobility
Today wasn't the best. Back squats were insanely heavy, I have no idea why. I was able to do 210 for a double last week and today I could barely do a single at that weight. I also felt my back tighten up during the single at 210 so I called it there, it got tight in the exact same spot as the front squats on Saturday. This is frustrating. I've had this happen a few times before, it always happens in the exact same spot. I was able to do the rest of my training but I had to just make sure I was careful.
DB rows were fine.
The EMOMs were okay, I honestly had no motivation to do these today. Muscle ups were two each time, they were relatively easy and I was trying to catch them at full lockout but I didn't really have any energy to do a third. Rope climbs were fast, these are definitely getting better.
I subbed 10:00 mobility for the cool-down walk so I could roll out my back.
Subscribe to:
Posts (Atom)