Sunday, June 28, 2015

6/28/2015

Long, unplugged hike

complete

6/27/2015

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

A. complete @125
B. 10-12.5-15
+
3 rounds+50m
+
complete w/75# on sled


Today started off well and sort of went downhill....merrrrrr.

Front squats felt excellent. I love these. 

Weighted CTB pull ups were so much easier than last week and I have no idea why. I was able to hit 15 for 3 with no problem. 

The AMRAP....eeeeshhhh. All my CTB pull ups were butterfly and felt really good. Wall balls weren't bad either. It was the running that got me. For some reason, having the running third instead of starting each round with running felt a lot harder. I don't even know if that makes sense. But I was breathing much harder than last week. After my third round I came in and stood there looking at the pull up bar for a full 30 seconds before I jumped up there. I could have easily gotten 4 rounds but I was being a little B at the end. Merrrrrr. 

The sled drag was TERRIBLE. I had zero energy during this. None. 75 pounds felt like 150 pounds. I was stopping to switch directions way more than normal. Heather came out to join me for my last 800 meters which was nice of her. She'll tell you that I was complaining A LOT. I just didn't have it in me for some reason. 

On a "social activities" note- Heather, Lauren, Emily and I all went to dinner and then saw the movie Inside Out. It was an excellent movie and I highly recommend it. I related the most with the character "Bing Bong"

He was made out of cotton candy and his rocket was fueled by the power of song. 

6/26/2015

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

PM
5:00-10:00 strict deficit handstand push up practice
+
A. Power snatch clusters, 3x1.1.1.1.1; :10 between singles, 2:00 rest
B1. Halting snatch grip deadlift (pause just below knees on way up and down), 3-3-3-3 @snatch max, :60 rest
B2. DB bench press, 5-5-5-5, 41x1; 2:00 rest
+
3 sets for even times:
10m handstand walk
500m row
60 double unders
4:00 walk rest

AM
complete

PM
complete, 45s+15s
+
A. 105-115-125
B1. complete @165
B2. 25-35-40-45
+
3:08- DU 57/3, row 2:00.9
3:03- DU UB, row 2:00.9
3:06- DU UB, row 2:00.0


Everything felt great today. Deficit HSPU practice was much better than last week, I was able to replace the tens with fifteens so the deficit was a little deeper, and my shoulders also weren't as tight today. I even did a double at one point! These are getting better. Sweet. 

Snatch clusters went well, every rep was nice and quick. The set at 125 got tough around the third rep but I was never in danger of failing or catching it lower than a power position. 

Snatch deadlifts were so easy, 165 felt so light. This is a good sign. This really only bothered my thumbs, I looked like Alex shaking my hands at the end of each set. 

DB bench press felt really easy. 

I really enjoyed the 3 sets for even times. Handstand walk was quick and unbroken on all sets. I tried to pace the row faster than normal, I want to try to push myself harder on rowing when it shows up in a workout. I tripped up on the 57th double under during the first set but the next two sets were unbroken. 

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