3/11/2015

AM
3 sets @easy pace:
2:00 ski erg
2:00 airdyne
2:00 row
2:00 airdyne

PM
A. Pistols, 3x:30 alternating, :60 rest
+
1 set:
:60 squat clean to overhead, 120
+
For time:
30 row calories
20 box jumps w/step down, 20
10 muscle ups
20 burpees
30 row calories, very high effort
+
:90 rest
+
AMRAP in :90
Double unders

AM
complete

PM
A. 15-14-17
+
10
+
8:08
+
130


Today was fun but also tiring. I really enjoyed everything today but I was extremely sore, worse than Tuesday. I guess from 15.2 still? 

Pistols were really fast today and felt really good. I had my lifters on since I was going to do the squat clean piece right after so I think that helped me keep my balance a lot better than my nanos. If pistols come up in the Open, I'm going to have to wear my lifting shoes. They were just so much better and more stable than when I'm in nanos. Also, I still have to hold my right foot when I do pistols on my left leg, but I don't have to hold my left foot when I do them on the right. I still need to work on the left leg, holding my foot wastes too much time. Glad these are getting faster though.

I was disappointed with the squat clean to overhead piece. I should have done more than 10. The first 7 felt really easy, and then I hit a wall. My legs felt like they were covered in concrete, when I would come up out of the squat clean I could barely move them. I was basically shoulder pressing the last three because I couldn't get my legs to move for a push jerk. 

The row calorie workout was a real DOOZ. Seriously, this was tough. I was happy I got to do this one with Austin. I was pacing the first 30 row calories off of what he was doing, that way I didn't start out too slow. When I got to the box jumps, my legs were so heavy. I don't know if they are still sore from 15.2 or what's going on, but the box jumps were really tough. My legs felt like they weighed 1000 pounds. I was disappointed with my muscle ups today, I thought I would do an easy 5/5 (classic) but I ended up doing 4/3/2/1 with too much rest between sets. I was breathing pretty hard and they just felt "off" today. I was catching them pretty low in the dip, which I don't normally do. I think I'm also getting used to doing them on the new rig set up. They just didn't feel good today. Burpees were probably slower than they should have been. The last 30 row calories fucking hurt, I was tasting blood during the last 10 calories. 

The double unders were really tough after that workout. My shoulders were fried and I was breathing really hard. I was able to knock out 54 before I tripped, then I think I stopped (on purpose) somewhere around 90? And then I finished it out to 130 before time ran out. I was going pretty slow on these, I didn't want to completely fry myself in the first :30 and then have nothing left. Austin said he also paced the double unders slower than he normally does, so I'm glad I did the same thing. 

Overall, I was happy with training today. I was glad to get back to doing muscle ups and I'm happy my pistols are improving. I just wish I didn't feel so heavy and sore. Hoping to see some muscle ups this week for 15.3, IS THAT TOO MUCH TO ASK? 

3/10/2015

5000m row @Z1, off every 5:00 for :40 front leaning rest on rings
+
10:00 mobility work of choice

complete
+
complete


For some reason the row felt like it lasted forever. I was glad to have a lighter day though, I was still tired from 15.2

After mobility I decided to test out some muscle ups since I haven't done any in about four weeks. I wanted to see how it would feel on my hand. I did 6 easy sets of 3 strung together each time, they felt great! There was no pain in my hand, I had it taped and I'll probably keep taping it through the open just to be safe, but all sets of muscle ups were really easy and pain-free. Huzzah!