Saturday, November 21, 2015

11/21/2015

5:00-8:00 pistol/handstand walk practice
+
A. Squat clean, build to a heavy single in only 3 attempts above 145
B. Front squat, 10-8-6, 40x1; 2:30 rest
+
5 sets:
3-5 weighted glute-ham raises, 20x1
:30 rest
6 strict pull ups
:30 rest
+
Not for time:
800m sled drag

complete
+
A. 170-200-215
B. 145-165-175
+
complete w/25#
+
complete w/90# on sled


Handstand walk and pistol practice was kind of a bust, there were so many people on both sides it was tough to go more than 8-10m. Shoulders felt great though! Pistols were okay, I need to work on not letting my knees go in. 

Much better day than yesterday. Building to a tough squat clean in only three attempts after 145 was interesting. I started with 170 and it was really easy so I jumped to 200 (thanks for the push Heather) and that was very easy as well. I decided to go to 215 and I made it but it was UGLY. After I stood it up I literally said "that was the ugliest clean I've ever done" because my feet went really wide and my back was rounded. Bleckkk. (video of all three lifts). On another note, I am pretty happy that I can work up to 215 in so few attempts. It definitely didn't feel great but Stephen said it's good that I'm consistently hitting cleans over 205. 

Front squats were tough, the high reps mixed with the slow decent was rough. 

Strict pull ups were good.

Sled drag was fine, my legs were sore from the front squats but I was able to stay moving the whole time. I missed my sled drag buddies though! 

11/20/2015

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

PM
A. Snatch, 10:00 technique/speed work, your choice of variation- load according to feel today, moderate/tough is okay if the shoulders say so...
B. Jerk Balance, 5:00-8:00 light tech work
C. 1 clean pull + 5 clean-grip deadlifts (drop from top of clean pull and then reset for the deadlifts) 5x1 @235, 2:00 rest
+
5 sets @high effort
4 wall walks
12 ski erg calories
:60 rest
300m run
:60 rest


AM
complete

PM
A. complete up to 135 from the hang
B. complete up to 125
C. complete
+
complete


Today was not good at all. I came into the gym feeling so heavy and gross. I weighed myself and I'm at 149, which is the heaviest I've been since the Open. I'm frustrated with myself because I've been too lazy about my food intake/measuring the past few weeks and I can definitely feel it. I don't like feeling uncomfortable in my clothes and I could feel the extra weight while I was running today. Officially dialing my diet all the way in. 

Snatches did not go well at all, this only added to my bad mood. I decided to squat snatch from the hang today because I need to work on my speed under the bar since the first pull isn't the issue. The weight continued to feel like shit overhead and I was slow under the bar every time (video). I failed 135 twice before I finally made it on the third try. This is the worst. Austin had to talk me off the ledge a little bit because I was really frustrated. I just have to trust that these will get better. 

Clean pulls/deadlifts were easy, 235 is getting higher each week, although I definitely rounded my back on one of the sets. Deadlifts were easily unbroken. 

My breathing was really good on the aerobic piece but I was way too distracted with how heavy I felt. 


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