Thursday, October 29, 2015




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

A. Snatch pull, 3x1 starting @175 and adding 10 eat set; :90 rest
B. 1-arm DB row w/straps, 3x3-6/arm, 21x1; :45 between arms
4 sets @high effort:
10 Russian kettlebell swings, 70
40 unders
:40 rest 
300m run 
:40 rest
Not for time:
2000m row cool-down 

6 sets complete

A. complete
B. 45-50-55

Today was excellent for many reasons. 

I GOT CLEARED TO GO OVERHEAD! Huzzah! The day is mine! I find it amusing that Balza cleared me the day after I had a conversation with Stephen about accepting the fact that I might not be doing anything overhead for awhile. I went into my appointment with the lowest of expectations but he cleared me! He said he can tell both my stability and control are a lot better. I'm still going to have to work on it every day and really focus on using my lats when I'm doing everything. He said just don't be stupid and to keep things light for now. I'm so relieved. 

Snatch pulls were decent, I think 195 got relatively high? (video). 

DB rows were pretty good. 

I was really winded on the running today, that extra 100 meters really got me. The KB swings/double unders were no problem but the run killed me today. 

Cool-down row was good, I really enjoy rowing now. My breathing is so much better on rowing than running. 

Another reason today was awesome- THIS HAPPENED:


My new best friend Hector


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

A. Back squat clusters, 4x1.1, 20x1, :15 between reps; :90 rest
B. DB pull-overs, 3x6-9; :90 rest
For 15:00
1st: 10 fast alternating box step ups/steps downs, 24
2nd: 10 scap push ups on rings
3rd: :20 axle front rack hold (bar starts on floor) start @110 and add from there
800m cool-down walk


A. 225-235-245-255
B. 15-20-25(7)
axle clean/hold: 110-120-130-140-150
10:00 on airdyne (it was raining)

Meh, today was okay. 

Back squats were tough again today, 255 was a struggle. I'm not sure why my back squats are suddenly feeling bad, I'm assuming it's because they're on a different day now. Oh well. It was one of those days where I couldn't believe I once back squatted 280. 

DB pull-overs were good, I really like these. I stopped at 7 on the last set because I could feel myself starting to pull incorrectly. I gotta keep that shit IN LINE. 

The EMOM was okay, step ups were decent considering I have small hobbit legs. Scap push ups were still kind of awkward on the rings but I'm getting better at those. Axle clean/holds were easy up until 150. I failed the first clean but hit it easily on the second try. I do enjoy anything with the axle. 

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