7/22/2015

AM
7-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30 side/plank
:60 single unders

PM
A. Overhead squat, 4x2-3, 20x1; 2:00 rest
B. 1-arm DB row, 3x4-5/side, 20x1; :60 rest between sides
C. 1-arm farmers walk, build to a max 10m/side
+
4 sets:
:30 prowler spring w/straight arms, outside loaded for very fast foot turnover
4:00 walk rest
+
3 rounds not for time:
6-10 weighted glute-ham raises, 20x1
3-5 freestanding handstand push ups
10-12 unbroken toes to bar

AM
skipped, took Heather to knee surgery

PM
A. 145-150-155-160(2)
B. 55-60-65
C. 140/side (145F)
+
complete with 55# on prowler 
+
complete
10# for GHR
3 FSHSPU 
10 TTB


Took Heather to her knee surgery today. Here's how our day went:
8:15 AM- Pick up Heather from apartment
9:00 AM-11:00 AM- Hang out in hospital while Heather waits to get her knee cut open. We talk with Mary, the super nice, chill nurse who prepped Heather for surgery. She had a very calming smile and TBH I think she's basically our best friend now. 
11:00 AM-11:30 AM- Sit in waiting room watching Teen Wolf while Heather gets her knee chopped up, also trying to drown out the incessant chatter of the woman sitting next to me. 
11:30-11:35 AM- Meet with Dr. Tim McConell, Heather's surgeon. He fills me in on how the surgery went, and if I'm being honest I feel like we had a real bond. When he shook my hand and said "have a nice day" it's like his eyes said "hey man, you're really cool and I would like to be best friends, maybe we can restore an old car together some time"
11:45-1:45 PM- sit with Heather and wait for her to be released from Hospital. During this time we met Other Nurse (I don't remember her name) but she was very friendly and brought Heather approximately 100 blankets and 78 water bottles.  
2:00 PM- 2:45 PM Pick up Heather's medicine at Target
3:00 PM- Arrive at Heather's apartment. I inhale a chicken breast and white rice while she eats gelato. 
4:00 PM- Arrive at gym 

By the time I got to the gym I was pretty tired. I ate breakfast around 7:30 and didn't eat anything of substance until 3:00. I had some fruit and quest bars throughout the day but my eating schedule was definitely off. Oh well, sometimes that happens. I went into training today knowing I basically just had to get through it, I knew it wasn't going to be my best work given how tired I felt. 

Overhead squats were definitely not the best today, I should have warmed up more for these. My hips were really tight on the first two sets. I had only glanced at my notebook before I started, and I thought it was three sets instead of four so I started heavier than I wanted. Oh well, I just rolled with it. I ended up having to attempt 160 twice, when I jerked it behind my neck the first time I lost control of it and it slipped right out of my hands. Weird. I hate overhead squats. 

DB rows were fine as usual.

I really tried my best on the farmers carry. I was able to get 140 per side which is about where I thought I would end up on this today. I loaded it to 145 but was only able to carry it about 8 meters with my left hand before I had to drop it. I picked it up with the right but set it right back down, I couldn't even carry it at this point. 

Prowler sprints were just fucking terrible. I felt pretty shitty on these. I dropped down to 55# on the prowler this week and I was able to stay moving quickly the whole time, hence why it was shitty. On the third set I only slowed down a little bit near the end, on the fourth set I slowed down with about seven seconds left. This was rough. After I was done I was basically just laying in the middle of the road trying not to vomit. Alex and Mark came over because they are glorious angels and took most of my equipment so I only had to put away the actual prowler and not make four trips outside. I really appreciated that. Thanks guys!

The not for time stuff was okay, it's hard for me to be totally focused on this stuff after prowler sprints because it takes me so long to recover. I kept getting dizzy and had no energy. I was getting woozy after each freestanding handstand push up. I think today was the most tired I've been during training in a long time. I knew going in that it was not going to be the best day, and that happens. Sometimes you have to take your best bud to get her knee chopped open and that's cool. Friday is going to be busy and then I'm looking forward to a nice chill weekend. 

Knee surgery success!

7/21/2015

AM
15 sets:
:30 airdyne @weird speedomater pace
:30 airdyne @50%
+
5 rounds:
:10-:15/side 1-arm passive hang from bar
10m/side 1-arm DB overhead carry-goal is 65
+
15 sets:
:30 airdyne @weird speedomater pace
:30 airdyne @50%

PM
A. Power clean & split jerk, build to a 3RM- must be completed within a :30 window
B. Behind the neck shoulder press, 3x4-6, 21x1; 2:00 rest
+
3:00 @90% of [3 power cleans @125 + 3 shoulder to overhead @125 + 9 ring push ups]
3:00 rest
3:00 @90% of [row calories]
3:00 rest
3:00 @90% of [9 deadlifts @175 + 3 wall walks]
3:00 rest
3:00 @90% of row calories
+
800m walk cool down

AM
complete

PM
A. 175
B. 75-80-85(4)
+
complete
+
45 cals
+
complete
+
45 cals
+
complete


AM session went really well, I was surprised how easy it was to snatch the 65 pound DB.

The 3RM clean and jerk was a lot harder than I thought it would be, it was pretty tiring. Is that normal? The first two clean and jerks were relatively easy but the third one was pretty tough, :30 flew by. I actually attempted 175 two times, one the first attempt I hit the first two clean and jerks, then I cleaned it a third time but failed the jerk. What the heck? So I rested about five minutes and tried again, this time hitting it all three times. This was annoying, I feel like I should have done better at this. My split jerks are always hit or miss, every rep feels different. 

Behind the neck shoulder press was hard today. Also, when I started my first set at 75 I noticed the right side was way harder to press up than the left side, my right arm was working a lot harder. After I did all six reps I checked to make sure the bar was even and sure enough, it was not. There was a five pound plate hidden between two ten pound plates on the right side. Idiot. Get it together!

I really enjoyed all the three minute pieces. Surprisingly enough, the first one was my least favorite. I was feeling some discomfort in my left shoulder when I would return the bar to my shoulders during the STO. I thought both of the rows went pretty well, I think 45 is a good number? I was definitely going at 90% on these. I really liked the deadlift/wall walk piece, I haven't done wall walks in a coons age and they were really easy.