Saturday, February 7, 2015

2/7/2015

3 sets @easy pace:
:60 freestanding handstand hold attempts
:60 rest
250m row
:60 rest
+
For times:
750m row @85%
2:00 rest
3 rounds of (9 ski erg calories + 12 handstand push ups + 15 russian KB swings @70)
2:00 rest
750m row @85%
+
15 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%

complete
+
3:13.8/2:09.2
+
9:13
+
3:13.8/2:09.2
+
complete


Training was not the best today. I felt a bit frazzled, I think it's because there were so many people in the gym this morning and I couldn't really find a place to settle. Freestanding handstand attempts were all pretty bad, I only had one or two good ones. 

The ski erg/HSPU workout was a real dooz. My breathing was felt terrible on this, worse than it has in awhile. I'm not really sure what was going on. I was able to do the first set of HSPU unbroken but had to break them up 6/4/2 on the second round and 6/4/1/1 on the third round.  KB swings were all unbroken. I don't think I could have gone much faster on this but my breathing was just not good at all. I was pretty happy about my rows, they were exactly the same! That's pretty neat, especially since I didn't feel great on the second row. 


2/6/2015

AM
5-7 rounds @ easy pace
:60 airdyne 
20m/side 1-arm farmers walk, 70
:60 row
2/side turkish get ups
:60 FLR on ground

PM
A. 1 squat snatch + 4 overhead squats, 5x1 light/moderate without moving feet, begin a set every :90
B. Back squat, 3x4-6, 22x1; 3:00 rest
+
6:00 @70% of [1 rope climb + 10 hand release push ups + 10 alternating pistols]
3:00 rest
6:00 @70% of [7 burpees + 5 toes to bar + 3 CTB pull ups + 1 bar muscle up)
3:00 rest
6:00 @70% of [15 row cals + :30 front leaning rest on rings]

AM
5 rounds complete, 35# KB for TGU

PM
A. 85-95-105-115-125
B. 155-175-195(4)
+
complete
+
complete
+
complete


Good day today. The snatch/overhead squat was definitely interesting, it made me very aware of where my feet were landing in the snatch since I wasn't allowed to move them for the overhead squats. My feet are landing farther apart than I would like, I'm definitely going to have to work on this. I liked this complex. Snatches felt good and overhead squats were the best they have been in a long time. 

It was nice to back squat again! I haven't done that in months. The tempo got a bit spicy, especially the 2 seconds in the bottom, but I didn't feel any pain in my SI joint which is a good sign!

The three 6:00 pieces were all really cool. Rope climbs are getting better. I'm also trying to work on doing pistols without holding my other foot on the way down. It's so much more efficient to not have to hold my foot. I was able to do it every time, they were still a bit slow but they're getting there. After I master this, the next step will be doing pistols with no knee sleeves. I don't want to have to rely on my lifting shoes and knee sleeves to do pistols anymore. 



2/5/2015

30:00-60:00 swim or around the world of choice, pick 4-6 easy pieces to cycle through every :60

complete

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