Wednesday, November 11, 2015

11/10/2015

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

PM
A. Back squat w/chains, 5-5-5-5 start moderate by feel and add a bit, last set should be tough but not a true grind; 2:30 rest, get in a rope climb after each set
+
For 15:00
1st: 5 strict pull ups- these don't have to be unbroken, just be sure to return to a dead hang to complete each rep
2nd: :20 axle front rack hold (bar starts on floor), 150
3rd: 14 fast alternating box step ups/step downs, 20
+
800m cool down walk

AM
complete

PM
A. 125-145-165-180
+
complete-ish
axle hold was 130-140-140-140-140 with two fails at 150. I hate everything.
+
complete


OH MY GOSH I LITERALLY DID EVERYTHING WRONG TODAY.

Back squats with the chains were definitely tough in a different way. It's a hassle just getting those things set up. Shout out to Michael, Jessie, and Heather for helping me set them up and get them to the correct height. The only thing I really dislike about the chains is the unsteady feeling I have as I'm unracking the bar, the chains cause it to sort of sway back and forth and I don't like that. The last set was definitely tough. Also, I completely forgot to do a rope climb after each set. I even wrote it in my notebook word for word, I just totally forgot, like an idiot. Sorry Stephen. It only gets worse from here. 

The EMOM was terrible. I didn't warm up enough for the axle cleans, I hit 130 and then just went straight to 150 and assumed I would be able to clean it since I did it last week so easily. NOPE. I failed the first rep and it was a bad fail, the axle came crashing into my left arm and sort of bent back my wrist. I dropped to 130 and stayed there for two sets because my confidence was totally shaken at that point. Then I went to 140 for the next two sets but it was difficult to even clean THAT weight. Jesus. I went up to 150 on the last set and failed it twice. The second attempt was basically just a pull. This was the worst. Also, I accidentally used a 24" box instead of a 20" box. I never mess up this much, I don't know what was wrong with me today. I will triple check my programming from now on. Today was just not good at all. 

11/9/2015

AM
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod hold

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/flat back, :90 rest
B. Hang power clean, build quickly to a 3RM
+
For time:
900m row
30 burpees over the erg
900m row
+
4 rounds not for time:
10 lat band pull downs
6- heavy reverse hypers

AM
complete, except completely forgot the tripod hold. My apologies. 

PM
A. complete
B. 190 (PR+5)
+
10:18
+
complete
purple band
105#/side for RH


I totally forgot to add the tripod hold this morning. I'm so used to doing just 30:00 with no breaks on Mondays so I didn't even really double check my programming. Oops. 

I was really happy with the 3RM hang power clean, especially because they weren't feeling great today. I caught a few of them pretty low on my chest, I hate that. I hit 185 which ties my PR and decided to see if I could get 190. The first rep is always the hardest, the second and third reps were easy. PR! 

I'm going to be honest, I almost puked on the row/burpee piece. Was this supposed to be that terrible? Both rows were completed in 3:42.5 at a 2:03 pace. The burpees were steady the whole way through, I was pretty proud of that. I thought I was going to vomit on the second row, it felt like someone was sitting right on my chest the entire time. This one hurt. 

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