Thursday, October 8, 2015

10/7/2015

AM
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]

PM
A. Snatch pull, 4x1@180; :90 rest
B. Deadlifts, 5x9 tough and go @165, begin a set every :60
C. 1-arm DB row w/straps, 7-10/arm, 21x1; :45 between arms
+
5 sets @high effort:
10 burpees
200m run
30 double unders
+
1500m row cool down

AM
switched this out for the same AM session as yesterday (bike/mobility)

PM
A. complete
B. complete
C. 35-35-35
+
1:52
1:45
1:42
1:48
1:52
+
complete


I did the same AM session as yesterday (bike/mobility) because I really wanted to keep working on the shit Balza gave me (sorry Stevo, hope that's cool) since I had an appointment with him today. 

The snatch pulls are making me very happy. Once I get my shoulder shit together and I can go overhead again, I'll be very excited to get back to snatching. The pulls are feeling really easy, 180 was shockingly high every time. 

Deadlifts were so easy. I used to not really care for deadlifts but I am starting to enjoy them now. I guess that's what happens when you're limited to like four movements, eventually you have to start liking one of them. It's kind of like how the bachelorette works- you put a chick in a room with a couple guys and eventually she's going to start thinking she loves one of them, because he's a little better than all the rest of the guys. That's how deadlifts are to me right now. 

I enjoyed the 1-arm DB rows with straps (thanks Heather for showing me how to use these). I stuck with 35 for each set even though I got 10 reps every time, I really wanted to make sure I was engaging my lats and not shrugging with my traps. 

Burpee/run piece was okay, although I feel like my aerobic capacity has gone to shit as of late. I was extremely winded by the second set. Burpees were fast but I felt very heavy on the runs. Tripped up on double unders on the first and fifth set but sets 2-4 were unbroken. I feel out of shape. 

I saw Balza today, he said he can tell I'm definitely making progress but I still need to learn how to control everything instead of letting my traps do all the work. I need to work on pushing my shoulder blades back and down and engaging my lats instead of letting my traps shrug up. He said he could tell I've been doing all his exercises every day and that there's definitely a lot of progress being made, so that's good. I'm getting very antsy to get back to doing things overhead but I also don't want to revert back to my bad habits. I just have to stay the course. Even though I feel like a weak, soft, chubby slob right now, I know things will be better in a few weeks. I just keep telling myself how much easier muscle ups and snatches will feel. 

10/6/2015

AM
4 sets of:
6:00 bike easy
3:00 Balza rehab of choice

PM
A. Power clean, build to a touch and go 2RM
+
For 18:00
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. 190 (cleaned 200 for one but failed the second rep)
+
complete
scap push ups instead of regular push ups
170# for axle DL
+
complete


Merrrrrrrrrrrrrrrrrrrrrrrrrrr.

I am no longer good at power cleans. These were all terrible. For some reason I'm second guessing my set up and overthinking it way too much. I'm trying to engage all the correct muscles when I set up and I think it's throwing me off. I know I'm going to have to retrain basically every set up for every lift. Everything was really easy up to 185, then things started going downhill. I cleaned 185 once and it was really heavy so I went for it again and I caught it super wide. Usually 185 is no problem for me at all. I went to 190 and did that for a double, I caught the second rep REALLYYYYY wide, it was so ugly. I almost called it there, but I decided to just go for 200 because I wanted to prove to myself I could do it. I caught the first rep pretty easily but the second rep was basically just a pull, it wasn't high at all. If I'm being honest, I almost had a meltdown after this. I feel like I'm becoming worse at the things I'm supposed to be good at, my squats cleans were terrible on Saturday and my power cleans were awful today. It's not that I can't move the weight, but for some reason I'm not confident in my set up or confident walking up to the bar anymore. Usually I can look at a bar with 190 and know I'm going to lift it with no problem, but today I was like "ehhh 190, I hope I can hit this." It was very frustrating. I think my overall confidence has gone down a lot over the past few weeks from not being able to do anything overhead. I'm not really doing things I'm good at anymore and it's making me sad. Rant over. 

The EMOM was okay, pistols weren't as solid as last week. Deadlifts were also a bit harder than last week, my grip was slipping a lot sooner. I did scap push ups instead of regular push ups just to keep drilling the shit Balza wants me to be doing. 

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