Monday, June 22, 2015

6/21/2015

long, unplugged hike

I was not able to complete this today due to birthday/father's day activities. 

I had a great day. I had plans to meet Heather for breakfast at Sleepy Bee and when I got there, all my friends were waiting for me. Mark, Brandie, Austin, Emily and Cody surprised me! It was the coolest. Those guys are just the best and I'm lucky to have them as friends. After breakfast we walked to Red Tree and got some (more) coffee. Then Pat and I saw Jaws as his Father's Day gift since it's his favorite movie of all time and they were showing it at the movie theater to celebrate it's 40th anniversary. 

Pretty excellent day. 

Birthday breakfast with my best pals

6/20/2015

A. Front squat, 8x2 @50-55% 1RM, 10x1, begin a set every :60
B. Weighted pronated CTB pull ups, 3x3-5, 31x0, 2:00 rest
+
AMRAP in 10:00
200m run
15 unbroken wall balls, 14 to 10
3 dead hang to inverted, controlled descent
+
Not for time:
1200m sled drag outdoors, heavier than last week

A. complete@125
B. 10-12.5(4)-12.5(3)
+
3 rounds + 10 wall ball
+
complete with 70# on sled


It's nice to be front squatting again, I really enjoy it. 

Weighted CTB pull ups were WAY harder than I thought they would be, I got a little ambitious on this. I have never done these before so I did a few strict CTBs with just bodyweight and thought it would be fine to just add ten pounds for my first set. I was able to get five reps, but it was really tough. I added 2.5 for the next set and only got four. The tempo was making it really difficult. 

I thought the AMRAP went well, breathing felt great the whole time and I thought my transitions were pretty quick. Wall balls were really easy today. The dead hang to inverted sort of halted the flow, it was very interesting to have those in the middle of an AMRAP and it was actually the hardest part. It was really tough to do those when I was breathing harder, I've only ever done them in Z1 pieces. 

Sled drag was completed in the rain with my buddy Brandie. We had a lovely chat and also had three different strangers ask us what we were training for. 

6/19/2015

AM
45:00 airdyne @Z1, off every 5:00 to walk around for :20-:30

PM
5:00-10:00 strict deficit handstand push ups practice
+
A. Deadlift, build to a max for the day-make sure I'm there for these
B. DB bench press, 6-6-6-6, 41x1; 2:00 rest
+
5 sets:
500m row @2:03.0-2:03.9/500m
2:00 walk rest

AM
complete

PM
complete
+
A. 345 (PR+20)
B. 15-25-35-40
+
2:03.1
2:03.4
2:03.3
2:03.2
2:03.1


Strict deficit HSPU practice was tougher than I thought it would be, my shoulders were really sore. Maybe I didn't warm them up properly? I did a few regular strict HSPU then added 45s, then 10s on top of that and that's where I stopped. It wasn't so much pressing out of the handstand as it was keeping my feet on the wall and not falling over. I would press up and my feet would start coming off the wall, so technically it was a no-rep. I just need to keep working on it. 

I was SO EXCITED about the deadlift PR! I thought I would probably PR by at least ten pounds today, I haven't tested a deadlift max in a year. Stephen was standing next to me the whole time and he would just tell me what weights to add/subtract. I had no idea what was on the bar once I got past 195, and I think that definitely helped because I wasn't over-thinking anything, I was just lifting. I pulled 335 and said, "This is starting to get pretty hard" and Stephen said "Do you know how much is on the bar? That was a 10 pound PR" so that was pretty awesome. He told me to add five pounds on each side and go for 345. I got it! It was pretty tough and I definitely got lightheaded when I reached full extension. It's pretty cool to be able to deadlift 200 pounds more than my bodyweight. 

DB bench press actually went better than I thought it would, I used to really suck at this but it has improved a bit. 

Row repeats felt harder than they should have....merrrrr. 

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