Sunday, December 13, 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. Power snatch, 2-2-2, :90 rest
B. Snatch pulls, 2-2-2 starting @best load in A and building, :90 rest
C. Snatch-grip deadlift, 2-2-2 starting @best load in B and building to heavy double, :90 rest
3 sets for even times:
10 handstand push ups
20 KB swings, 53
30 row calories
40 double unders
4:00 walk rest

6 sets complete

A. 115-125-135
B. 135-165-185
C. 185-205-215

Today was really fun!

I enjoyed A,B&C a lot, it was cool starting with the best previous load. Power snatches were so easy, 135 was no problem for a touch and go double. I think I could have hit 140 if I tried. Snatch pulls were also very easy, and the snatch-grip deadlifts felt really good as well. Overall I really liked this. 

The 3 sets for even times were tough, I didn't think I would be breathing that hard but I was really winded after the first set. Handstand push ups were sort of awkward, my legs were kipping faster than my arms if that makes sense. They were unbroken every set but just felt off. KB swings were also unbroken every set. I was rowing REALLY SLOWLY, I don't know what the deal was. I couldn't pull anything over 950 cal. I felt like I was rowing really hard but my pace was slow. Tripped up on the double unders on the first set but they were unbroken on the second and third set. 


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

A. Back squat w/chains, build quickly to a heavy single, then drop 20-30 pounds off the bar load and accumulate 3-5 singles, rest as needed
B. Muscle ups, 3x4-6 unbroken, 2:00 rest
C1. 1-arm DB row w/straps, 3x3-4/arm, 10x0, :30 between arms, :30 rest
C2. alternating axle front rack lunges, 3x12-16, 2:00 rest
800m walk cool-down


A. complete up to 205, 4 reps @185
B. 5-5-4
C1. 55-60-65
C2. 16-14-16 w/90# 

Back squats were much easier than last week, 205 was relatively tough so I called it there. 

Muscle ups were weird today. I caught them all on straight arms for the first set but they were extremely slow, the push off the rings into the kip was almost like it was in slow motion. Even Austin told me it looked really slow. I decided to catch the next set in a normal dip and they seemed to be a lot faster but the push off the rings still felt weird. The next set was just fatigue, my kip was really small and I wasn't being aggressive enough. 

DB rows were easy. Lunges were okay, I thought there was 100# on the bar and didn't realize it was only 90# until after my third set. UGH MATH. 

I didn't have time to do the cool-down walk, I had to go get a rental car since I've had two cars die on me this week. LIFE. 

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