Tuesday, September 15, 2015

9/14/2015

AM
4 sets:
1000m row @80% effort, above Z1 but definitely still sustainable across all sets
2:00 walk rest

PM
A. Squat snatch clusters, 3x1.1.1.1.1 @65-70% 1RM, :10 between singles, 2:00 
B. Back squat barefoot, 2-2-2-2 all heavy, 20x1; 2:30 rest
+
For time:
10 muscle ups
80 double unders
40 alternating pistols
80 double unders
10 muscle ups
+
3 rounds not for time:
4 moderate trap 3, 30x0
15 moderate reverse hypers

AM
4:24.2/2:12.1
4:22.5/2:11.3
4:22.9/2:11.5
4:22.7/2:11.4

PM
A. Complete @115
B. 195-205-215-220
+
8:03
+
complete
12# for trap 3
55#/side for RH


Errrr I feel like I might have gone a bit faster than 80% on the rows this morning. The first one was a bit slower because I wasn't warmed up but I think I might have pushed the rest of them a little harder than 80%. Once I hit a 2:11 pace on the second set I wanted to keep it there, even if it meant I was breathing pretty hard on the last row. 

Snatches went really well today! I was only using 115 but I'm very happy to be working at lighter weights since I'm trying to completely re-work my set up. Today was already an improvement, I tried to focus on getting my chest up and being more patient with the pull from the ground. I can tell this is going to take some time to fix but I want to spend the time working on it, I'm tired of losing snatches out in front due to a bad set up. 

Back squats felt reaaaaaaal heavy today, 220 was definitely a struggle to hit for two reps. This is the most I've squatted without knee sleeves. 

Merrrrrr the muscle up workout did not go as well as I wanted. I really thought I would be able to do this around 6:30. Muscle ups were not the best today, shoulders were very tight and my kip was weird, I wasn't fully extending in the bottom of the kip like I normally do. I felt very constricted and tight, and as I result I was catching all of my muscle ups unusually low. The first set of MUs were 6/2/2, definitely not what I was expecting. I was hoping to just do 6/4 but everything was so tight. First set of double unders were unbroken. Pistols definitely took the most time. They were fine, just slow. I'm still getting used to doing them in nanos with no knee sleeves. I never failed a rep, they were just cautious pistols. I tripped up once during the second set of double unders, and the last set of muscle ups was broken up 3/2/2/2/1. Mehhhh. I don't know what was going on with my muscle ups today, shoulders were very tight and I was catching very low. Also, I'm usually able to string more together, I don't know what the deal was. 

9/13/2014

Long, unplugged hike

90 minutes complete @Ault Park
+
1 hour walk on the Loveland Bike Trail 

9/12/2015

A. Squat clean, 3x max in :30 @165; 2:30 rest
+
Every :60 for 9 sets:
6 thrusters, 65
6 CTB pull ups
+
For time:
800m run
50 wall balls, 14 to 10
5 rope climbs

A. 6-6-5
+
complete
+
9:44


Today started off really well and the quickly went downhill. 

Squat cleans were easy, it's still my breathing that's the main focus and not the weight. I'm trying to just get right back on the bar as soon as I drop it even though I'm breathing hard. I would like to see how heavy I can go with this. 

Thrusters/CTB went well today, I'm starting to enjoy this. It's definitely forcing me to get right on the pull up bar and I know this will help me down the road, especially if these movements come up in the Open. I feel very awkward when I do thrusters, is it possible to squat TOO low? I just feel like my ass is all the way to the ground and I don't need to go THAT low, it almost seems inefficient. But I also don't want to cut the ROM short either. I need to find a good balance between the two, my squat depth on thrusters seems like it's almost slowing me down. 

Oh my gosh, the wall ball/rope climb workout was SO TERRIBLE, I DID THE WORST JOB ON THIS. I paced the run too slow because I was anticipating doing all the wall balls, I think I did my run in either 3:40 or 3:49, I can't remember. Either way, it was a shit ton slower than what I ran last week. I remember coming into the gym and looking at the clock and thinking, "holy shit, why did I run so slow?" The wall balls were also terrible, I totally bitched out on these and there was no reason for it. I'm pretty sure I didn't do more than 12 in a set. WHY. There was no excuse for this, especially because I did this exact workout multiple times for regionals. Rope climbs weren't terrible, I was trying to get back on the rope as soon as possible but it was still too slow. After this workout was over, I sat on the wall ball for a solid five minutes and just pouted. There was literally no reason for me to do poorly on this workout, especially since I had done the run/wall ball combination multiple times while training for regionals. Oh man, I was so sad and angry when this was over. I was just like, Chelsea, get your shit together. Sometimes I feel like I am mentally making progress and then days like today make me feel like I haven't made any progress at all when it comes to the mental aspect of hurting during a workout. 

9/11/2015

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

PM
A. 1 snatch pull + 1 power snatch. 1-1-1-1-1 heavy; :10 between pull and snatch, 2:00 rest
B1. Halting snatch-grip deadlift (pause just off ground on way up & down keeping chest up) 3-3-3 heavy; :90 rest
B2. Close-grip bench press, 5-5-5, 40x1; :90
+
5 sets for even times:
10 handstand push ups
15 KB swings, 53
:90 walk rest
+
Not for time:
400m sled drag, moderate

AM
3 sets complete

PM
A. 125-135-135-140-145
B1. 175-185-185
B2. 105-110-115
+
:49
:50
:49
:48
:49
+
complete w/100# on sled


I'm going to be honest, I don't really care for power snatches anymore. They were ugly today, I caught 145 really wide. I just feel like I'm not dropping low enough underneath the bar and I would rather catch it in a squat. I definitely wasn't being aggressive enough on the turnover. 

Snatch-grip deadlift was heavy, I stayed at 185 for the third set because if I would have gone any heavier my chest wouldn't have stayed up. 

Close-grip bench press was pretty easy, I went relatively light on this because the tempo was long and and the reps were higher. 

HSPU/KB workout was pretty good, everything unbroken. 

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