Monday, April 27, 2015

4/26/2015

For time:
15 muscle ups- 200m run every time you come off the rings
+
30:00 Airdyne @Z1

4:23
MUs 7/4/4
+
skipped due to time limit, will make up Monday 


Muscle up workout was cool! I ended up having the run twice, I was hoping to hit a muscle up PR of 9 or more but they weren't feeling super great today, my arms were pretty sore. I broke them up 7/4/4. Wallace was there to cheer me on so that was nice. Also had to skip the airdyne because I had to get to work but I will make it up today. 

4/25/2015

A. Shoulder to overhead from the ground, build quickly to a tough triple
B. Overhead squat, build to a tough single
+
For time:
35 CTB pull ups
21 cleans, 125
9 strict handstand push ups
+
For time @95%
750m row

A. 165
B. 165
+
5:00
+
2:52.0


Another solid day. The shoulder to overhead was heavier than I would have liked, I push jerked the first rep at 165 but had to split jerk the last two reps. Merrrrr. I feel like it shouldn't be that hard. I was having flashbacks of last weekend at the combine when I had to do this. I don't know why my shoulder to overhead has been so off lately. 

I was pretty happy with the overhead squat since the last time I did this was before the Open. The actual squat was pretty easy but the behind the neck jerk was the hard part, for some reason it took me a few seconds to stabilize it on 155 and 165, usually the BNJ isn't the issue. 

I was very pleased with my performance on the CTB workout. My butterfly CTB pull ups were so good today! I did 15 in a row easily, then 10/5/5. I'm actually not sure why I stopped at 15, I think I could have kept going. I'm not sure why I keep doing this. I thought I was going to be able to break up the cleans 7/7/7 (classic) but I ended up going 4/4 then 2s then switched to singles at the 14th rep. The cleans were actually the toughest part of the workout and I thought it would be the easiest. I probably should have switched to singles sooner, I was resting too much between sets. Strict HSPU were 5/2/2 with very minimal rest between sets, I'm very happy with my progress on these so far. 

I'm not sure if the row was too slow? It hurt a lot so I feel like I did it at 95%....my legs were on fire after this was over. 

4/24/2015

AM
For time @70-80%
30 row calories
30 alternating DB snatches, 50
150 double unders
30 burpees
30 row calories

PM
A. Snatch, build to a max in 10:00
B. Handstand walk, 3 attempts @max unbroken distance
+
For time:
5 rope climbs
30 wall balls, 20 to 10
3 rope climbs
20 wall balls
1 rope climb
10 wall balls
+
10:00 airdyne @Z1

AM
13:54

PM
A. 150
B. 63 feet (PR)-62 ft-30 ft
+
9:52
+
complete


AM session was very enjoyable. The double unders were actually the hardest part, I broke them up 50/50/30/20. It's tough to do double unders at 80%. Everything else was pretty steady. 

I'm SO PUMPED I snatched 150. YES. It's coming back. I had one failed attempt at 140 but hit it easily the second time. The snatches got easier as the weight got heavier. 

Handstand walk was really fun, 63 feet is definitely a PR. Second attempt was basically the same as the first. The third attempt was only half the distance, I was laughing since someone (cough Stephen cough) was singing circus music as I was doing my handstand walk. I went back and did another attempt but then in my head I was singing the circus music so I made it the same distance because I couldn't stop laughing. 

I feel like the rope climb/wall ball workout was too slow. Rope climbs are definitely getting faster and I'm trying to rest less between climbs, but then I would rest way too much between sets of wall ball. The 20 pound ball to the 10 foot target was rough, I was breaking up sets a lot. 

4/23/2015

30:00 Airdyne @Z1 

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