Wednesday, September 30, 2015

9/29/2015

AM
30:00 airdyne @Z1
+
15:00 mobility work of choice-include Balza stuff

PM
A. Power clean, build to a touch and go 3RM
+
For 15:00
1st- 8 alternating pistols
2nd- 12 fast push ups
3rd- 1 double overhand axle deadlift + :10 static hold @top heavy
+
800m walk cool down

AM
complete

PM
A. 185
+
complete
170# for DL
+
10:00 airdyne instead of walk (it was raining)


Today was pretty solid. Happy with the 3RM power clean I guess, last time I did this I only hit 180. Meh. The third rep was pretty ugly so I called it there.

The EMOM was pretty enjoyable, my pistols are definitely getting better. The axle deadlift with the static hold was tough on my grip. 

I JUST WANT TO DO OVERHEAD STUFF NOW PLEASE BALZA. 

9/28/2015

AM
30:00 airdyne @Z1

PM
A. Snatch pull clusters, 5x1.1 @67-72%1RM, :10 between singles, 2:00 rest
B. Back squat, 4-4-4-4, 20x1; 3:00 rest
+
"Flight Simulator"
+
3 rounds not for time:
20 band pull aparts, light/moderate band
15 moderate reverse hypers

AM
complete

PM
A. complete @120
B. 205-210-215-225
+
8:33
+
complete
red band
35#/side for RH


Snatch pulls were so easy. I guess the one up side of my shoulder being lame is getting to work more on pulls/deadlifts. 

Back squats were not the best, 225 was really tough. I could feel my knees starting to curve in on the last few sets. I wish I enjoyed back squats. 

I was really happy with my time on flight simulator. This was my first time ever doing this. I asked the other guys in the gym what a decent time would be and everyone said under 10:00 so I made that my goal. This went very well, I didn't trip once and I ended up under 9:00! Sweet. This was just total shoulder fatigue, I wasn't breathing hard at all. It was also kind of a mind game trying to figure out how long to rest between each set. Very happy with this. 


Today was my first day coaching classes at CSC and it was just the best. I had a blast. I thought the classes went really well, the workout was really good and everyone in the classes killed it. I am really looking forward to coaching the Monday afternoon classes! 

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