Sunday, September 6, 2015


Long, unplugged hike

1 hour complete @ault park 


A. Squat clean, 3x max in :30 @155, 2:30 rest
Every :60 for 9 sets:
5 thrusters, 65
5 CTB pull ups
5 rounds for time:
1 rope climb
10 wall balls, 20 to 10
For time @97%
800m run

A. 7-6-6

Very solid day, probably the best training day I've had in awhile. 

Squat cleans at 155 were really easy. The weight was never heavy, it was my breathing that got to me first. I tried to just get right back on the bar as soon as I dropped it. 

I really enjoyed the thruster/CTB piece. I didn't start breathing heavy until the 7th set. This was definitely a good way to train myself to hop right up to the pull up bar after thrusters. 

I think I did pretty well on the 5 rounds for time? I tried keeping transitions short. First set of wall balls were unbroken, then they were 6/4 and then 5/5 for the last three sets. I rested too much during the fourth set of wall balls but other than that I thought I was moving relatively well on this.

800m run went better than I thought it would, 3:19 is one second faster than my best time from regionals practice. I think if I had been fresh for this I could have shaved off a few more seconds. 

I had a very fun night out with my bros. Austin, Brandie, Heather and I went to Leah's (surprise?) party for a bit and hung out. Then we made our way to Taste of Belgium in Rookwood and holy shit, that place is my new favorite. I had a burger with a WAFFLE BUN. Are you serious? It was just the best. We also became best friends with our waiter, Brandon. He said we seemed like cool people and he wanted to hang out with us after work but his shift didn't end until midnight and we were all like LOLOL oh Brandon, we'll be asleep long before that you big dumbie. He still hasn't accepted my friend request on Facebook and to be honest it's a bit hurtful. After Taste of Belgium, we went to Graeters in Hyde Park for some ice cream (because the waffle bun wasn't enough). We sat and talked for a few hours, it was awesome. I have the coolest friends. 


3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice

A. Snatch pulls, 1-1-1-1 @170; :90 rest
B. Power snatch, 1-1-1-1-1; 2:00 rest
C. Close-grip bench press, build to a 1RM
3 sets for even times:
15 handstand push ups
20 KB swings, 53
3:00 walk rest
6 sets:
:60 airdyne @very high aerobic effort
:60 airdyne @50%

3 sets complete

A. complete
B. 115-125-135-145-150
C. 145 (155 Fx1)

It was fucking hot today. I'm ready for fall. 

I feel like today had the possibility for many PRs but alas, I got none. 

Snatch pulls felt really good and they were getting pretty high.

Power snatches, on the other hand, were terrible today. I don't know what was going on. The pull was never heavy but I was being super slow and not aggressive at all in the turnover. I also caught 145 REALLY wide, which I hardly ever do on a power snatch. I failed the first attempt at 150, I caught it way out in front. I rested about :30 and hit it easily the second time. This was annoying.

Bench press was really easy all the way through 145. I hit 145 and thought I definitely had 155 in the bag. Nope. As soon as I took it off the rack it felt super heavy and I barely pushed it off my chest. 145 was so easy! Next time I'll try to jump to 152 or something, instead of going up ten pounds. 

The HSPU/KB piece was pretty good, although I still don't know if it was a dumb idea to try and do everything unbroken. Handstand push ups were unbroken every set, these were extremely easy. KB swings were unbroken for the first two sets, but I broke on the 15th rep on the last set because I legitimately thought I was going to vomit. It was so hot in the gym and I couldn't breathe. Breaking up the last set of KB is the reason why the third time is so much longer than the first two. Overall I thought this went well except for losing it a bit on the third set. 

Good training session but it was just impossible to breathe. I'm ready for summer to be over. 

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