Thursday, December 17, 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, 2-1-1; :90 rest
B. Snatch pulls, 1-1-1 starting @best load in A and building; :90 rest
C. Snatch-grip deadlift, 1-1-1 starting @best load in B and building to heavy single; :90 rest
5 sets for even times:
7 handstand push ups
14 kettlebell swings, 53
21 row calories
2:30 walk rest

5 sets complete + mobility 

A. 125-135-145
B. 145-165-185
C. 185-205-225

Today was one of those days where I was just trying to get through it and do the work. I came into the gym basically running on fumes and had barely any energy. One of my jazz professors, Dr. Roger Schupp, lost his battle with cancer and passed away last night. It was a tough morning and all of us who were in the the jazz program are taking it pretty hard. Dr. Schupp was the main percussion professor for both the jazz and classical programs and had a large number of students. I saw him and interacted with him on a daily basis for four years and it's sad to think he's not there anymore. I played music with him every week when the students sat in with the jazz faculty at 149North, a bar in downtown BG. I saw him last summer at my friends wedding. There is going to be a huge void in the College of Musical Arts now that he's gone. He was a great guy and an amazing musician. It was a tough day.

So that being said, today was basically a wash. I was just trying to get it done the best I could. Power snatches were slow, I hit 135 for an easy double last week but this week I called it at 125. The single at 135 was easy but 145 was an extremely slow turnover. Snatch pulls were easy, I should have ended heavier on these. Same with the snatch-grip deadlifts, I should have ended closer to 235-240 because 225 was pretty easy. 

The sets for even times were great the first three sets then totally fell apart. Handstand push ups were much easier than last week. KB swings were unbroken every set. My transition from the KB to the rower was too slow on the fourth set. On the fifth set I landed on my neck way too hard during the handstand push ups and it definitely jolted me a little bit, I had to sit on the rower and take a few seconds before I starting pulling. It gave me an instant headache. That's why my time is so slow. My rows felt really slow again, for some reason I was pulling so slowly but I felt like I was working a lot harder than I was. 


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

A. Back squat, 5-5-5-5, 20x1 building so only last 5 is tough (still not maximal) 2:30 rest
B. Muscle ups, 5x3-4 unbroken, :90 rest
C1. 1-arm DB row w/straps, 3x3/arm, 10x1, :30 between arms, :30 rest
C2. Alternating axle front rack lunges, 3x10-12; 2:00 rest
For @80%
300m ski erg
400m run
500m row


A. 155-175-185-205-225
B. 4 each set
C1. 60-65-70
C2. 10-12-10 w/100# 

I think today was the best I've felt during training in a few weeks, everything just went really well. 

Back squats were easier than they've been in weeks, I really enjoy doing these without chains. The bar felt so light on my back! 225 was tough but I definitely had more in the tank.

Muscle ups went pretty well, 4 easily unbroken each set. My shoulders were a bit sore after this was over, I really need to make sure I'm keeping up with my mobility. 

DB rows were good. Front rack lunges were okay, for some reason these have been awkward the past two weeks. I only did ten reps the first set because the sticker in the middle of the axle bar was poking me in the neck, I had to wrap it in tape. I did 12 on the second set and only 10 the third set, my knee was sort of feeling weird. Making an appointment with both Pete and Balza for this weekend/next week. It's not painful, it just feels like something needs to be popped back into place. Hopefully Pete can take care of it. 

I enjoyed the ski erg/run/row piece, although I think I took way too long of a transition between the ski erg and run. Since the garage doors were closed I went out the side door and I walked all the way there which wasted a lot of time, I was annoyed with myself for doing that. When I came back from the run I jogged to the rower. Meh. Overall my breathing was good on this. 

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