Wednesday, September 23, 2015

9/22/2015

AM
30:00 airdyne @Z1
+
15:00 mobility 

PM
A. Power clean, build to a touch and go 5RM
+
For 15:00
1st: 6 alternating pistol squats
2nd: 10 fast push ups
3rd: 2 double overhand axle deadlifts, tough but you pick the weight
+
800m walk cool down

AM
complete

PM
A. 170
+
complete
160# for axle DL
+
complete


The 5RM power clean was 5 pounds heavier than the last time I attempted this, so I guess that's decent? Still not where it should be. Anything over 3 reps freaks me out. The actual cleans were easy but the return to my thighs and the ground felt really difficult every time. 

Pistol squats were fine today, although they got really tough in the last set. I could definitely feel those lunges from yesterday. Push ups were really easy. Deadlifts were only tough the last set, grip was starting to go. 

9/21/2015

AM
3-4 sets:
1000m row @2:10.0-2:10.9/500m pace
3:30 walk rest

PM
A. Snatch pull clusters, 4x1.1.1 @145; 2:00 rest
B. Back squat, 5-5-5-5, 20x1; 3:00 rest
+

For time:
60' axle front rack walking lunges, 130
120 double unders
60' axle front rack walking lunges, 130
+
3 rounds not for time:
20 band pull aparts, light/moderate band
20 light reverse hypers

AM
DNF, will make up Thursday

PM
A. complete
B. 195-205-215-220
+
5:14
+
complete
red band
25#/side for RH


Alright, so here's the reason I wasn't able to complete my AM session today. I usually do my Monday AM sessions in the half hour between the 5:30 class and 7:00 class. However, both bathrooms at the gym were out of order due to a problem with the sewer line, and I really had to use the restroom before I coached at 7:00. So I had to drive to a gas station seven minutes away to use the restroom since CF Lebanon is legit in the middle of nothing. By the time I got back to the gym, it was like 6:55 and I had to coach in five minutes. So I will make this up on Thursday. 

Had an appointment with Balza today for the first time ever. He basically said I'm using only my traps for everything, nothing is else is firing and my shoulder blades are basically detached from my body. Since I've been using just my traps, this is why my range of motion has been so limited and tight on muscle ups. He told me I couldn't do anything overhead and gave me some stretches to do. I have an appointment with him next week to follow up.

Snatch pulls were super easy. 

Back squats were tough today and this makes no sense because I was allowed to wear shoes! And knees sleeves! I'm not sure if I've ever squatted 220 for 5 but I feel like I have. And it should be easier than it was today. I legitimately thought I was going to puke on the last rep at 220. I got really warm and lightheaded and thought I was going to vom all over the platform. Not sure what that was about.

The lunge workout was harder than I expected and too slow. The first 60 feet of axle lunges were unbroken but I took too long to start the double unders because I was pulling down my knee sleeves. Double unders were so hard after the lunges, I broke them up 60/30/20/20. Lame. My legs were exhausted and I couldn't breathe. I was able to lunge back 50 feet before I dropped the axle. This was terrible. I would much rather do 15 muscle ups. 

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