1/7/2014

AM
3 sets:
300m ski erg @90% aerobic
:60 rest
20 airdyne calories @90% aerobic
:60 rest
500m row @90% aerobic
:60 rest
20 airdyne calories @90% aerobic
:60 rest

PM
A. Clean and jerk (GRID score 4) build to a 2RM within a :20 window starting from a prone position
+
For time (GRID score 5):
15 ground to overhead, 95
10 burpees over the bar
15 ground to overhead
+
10:00 airdyne very easy

AM
complete

PM
A. 180
+
3:23
+
complete


Felt really good during the AM session. Breathing was a little rough during the first set but it got better for sets 2&3.

I am really happy with my clean and jerk score. I was going to try and go for at least 175 so I was glad to hit 180. I had to start on the ground basically at the bottom of a burpee, that definitely made things interesting. It wasted about 2-3 seconds because I had to pop up off the floor, then take just enough time to make sure I was properly set up before I did the first rep. If I didn't have to start on the ground I probably could have gotten 185 for two. 

The GTO/burpee workout hurt real bad. Before the workout, I decided I was going to do sets of 3-5. I was able to do that for the first 15 GTO but the second 15 sets were two in a row then all singles. I actually think the singles were faster and I probably should have started doing that during the first half. I really don't think I could make up more than a few seconds on this if I were to do it again, so I'm happy with this. Thanks Heather for pushing me through those last reps. Two more Grid scores in the books!

1/6/2015

A. Hang squat snatch, 3x max in :60 @125; rest as needed
B. Front rack alternating reverse lunges, 2x16-20; 2:00 rest
C1. DB bench press (back to feet planted) build to a 5RM in 3 sets, 20x1; :60 rest
C2. Pendlay row, 3x4-6, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:30 airdyne @97%
4:00 walk rest or airdyne very easy
+
5:00 airdyne @Z1

A. 4-4-4
B. 105-115 (18)
C1. 30-40-50(3)-45
C2. 115-125-135
+
complete
+
complete
+
complete


Hang snatches were really solid today. I decided to do all singles instead of trying to string any reps together because returning it to the hang takes a lot of energy for me and I decided it might be better do just do singles. The weight felt light every time, this was actually more aerobic for me than anything else. I was breathing a bit hard after the third set, not sure if this is a bad sign orrrrrr....errrrr. It's probably because I was dropping the bar after each rep. I got 4 each time, on the third set I tried to push myself before I was ready just to see what would happen so I went for a 5th but failed it. Overall these felt really good today. 

The reverse lunges were very hard on my lungs as well. They didn't really bother my legs, I was just breathing really hard through both sets. I dropped the bar on the 18th rep of 115, I'm not sure why I did that. I was being a little bitch, that's why. I definitely could have done TWO more reps. Come on man.

DB bench press felt very easy on 30, 40, and 45. I went from 40 to 50 but failed after the third rep. Not sure why, I got it last week but was struggling with that weight today. I went back down to 45 and got an easy 5 reps. I was also getting really distracted by the conversation around me while I was doing the set at 50 and I need to not let that affect me. If someone pulls my focus away during DB bench then I immediately lose it. If I have this again next week I'm going to try and drag my bench into a corner or something. It's my own fault, I need to learn to tune people out when I'm lifting. Pendlay rows felt good. 

Airdyne sprints hurt real bad today, after the second one I was already feeling really lactic in my legs. This was the first time that has happened, usually it doesn't happen until after the 4th or 5th set. I'm not sure why I was breathing so hard on everything today, but I still count today as a good session. Snatches were great and DB bench is definitely getting easier.