Sunday, November 8, 2015


Long, unplugged hike

45:00 complete @Ault Park with Heather and Emily 


A. Front squat, 2-2-1-1-1, 20x1; 2:30
B. Squat cleans, 9x1 @175 and adding if feeling strong, begin a set every :60
C1. Weighted glute-ham raises, 3x4-7, 20x1; :60 rest
C2. Strict pull-up, 3x6 singles (return to dead hang and come off bar after each rep), :60 rest
Not for time:
800m sled drag, moderate

A. 200-210-220-230-240(F)
B. 175-175-185-185-195-195-200-205-210
C1. complete w/15#
C2. complete
complete w/90# on sled

I was a bit disappointed with my front squats, I was really hoping to hit 240 today. 230 was sort of slow on the way up so I wasn't 100% sure I would hit 240 but I went for it anyways. I actually thought I had it, it was super light coming off the rack and when I was coming out of the bottom I really thought I was going to stand it up. But then I got stuck in that "spot" and I dumped it. I'm not sure if I should have fought for a few more seconds? Merrrrr. I feel like I'm never going to hit this. 

The squat cleans were decent, they actually got better as they got heavier. My legs were really tired already, the reps at 175, 185, and 195 were surprisingly tough. I actually didn't think I would hit anything over 200 because my legs felt like shit. I worked up to 200 and it wasn't terrible so I went to 205. It was actually pretty easy so I went to 210 and it was the best rep out of all of them. Weird. 

Strict pull ups were a bit better than last week, really trying to focus on using my lats and not my traps on these. 

Sled drag was completed with Heather and Emily, so that was very pleasant. 


3 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk) switch @20m

A. Snatch, 10:00 tech/speed work, your choice of variation- load according to feel today, moderate/tough is okay if the shoulders say so...
B. Clean pulls, 5x1 @240; 2:00 rest
C. Dead-hang to inverted on rings, accumulate 6 singles w/:02 pause @top, rest as needed to ensure quality
6 sets for even times:
3 wall walks
15 row calories
:90 walk rest
1600m run @Z1

35/70 for offset carry

A. complete up to 135
B. complete
C. complete

Pretty solid day!

Snatches went pretty well today, I worked up to 135 easily (video), although it definitely felt weak overhead. The pull was light but I could tell I'm not as stable overhead as I used to be, the second rep at 135 was shaky coming out of the bottom. It's frustrating that 135 is heavy overhead but I know it will get better over the next few weeks. I also think the pull into the bottom of the squat was slower than normal, my speed isn't where it was before. I'll have to just keep working on it. 

Clean pulls were real heavy today, none of them got very high (video) and I could tell I was rounding my back on most of them. 

Dead hang to inverted were fine, no problems here. 

The wall walk/row piece went pretty well, my times differed a bit only because of my transition from the wall to the rower. On some of the sets it took me a few seconds to get my feet strapped in. Overall I thought this went pretty well, I'm getting much better at keeping my rows consistent and really pushing it even though I'm tired. 

Z1 run wasn't as good as last week, I didn't stretch my calves/ankles/hamstrings enough before I started. For some reason my ankles have been really tight lately, not sure why. 

Also did a few sets of bar muscle ups after my training was done, no problems at all! I hit three easy sets of three and had no pain in my shoulder. This is a relief. 

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