Wednesday, December 23, 2015

12/22/2015

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

PM
A. Back squat, 4-4-4-4, 20x1 building so only last set is tough (still not maximal); 2:30 rest
B. Muscle ups, 7x3 unbroken, :60 rest
+
5 rounds for time:
1 legless rope climb
10m axle front rack walking lunges, 110
+
3 rounds @80%
200m ski erg
400m run

AM
complete

PM
A. 185-205-225-235(3)
B. complete
+
7:27
+
complete


Good day!

Back squats went pretty well today, I'm more confident with these after doing them with chains. Everything felt really good up until 235, I hit 225 for a relatively easy set of 4 but during the third rep at 235 I felt like my knees were going to buckle if I did another rep, so I called it. It was really weird. My knees just felt super unstable all of a sudden and I wasn't sure if I would be able to stand up a fourth rep. Not sure what the deal was. I think I just got too loose in the bottom and freaked myself out. I think if I went back and did this again I would definitely be able to get four reps. 

Muscle ups went pretty well, I was switching between catching them on straight arms and catching them in a dip. The catch with straight arms is getting more efficient. The last set was tough, I could feel myself ripping so my kip was very small because I didn't want to tear. Other than that these were pretty good today. They still don't feel as good as they did over the summer but I just need to keep doing high volume of reps and doing a few every day. 

I really liked the legless rope climb piece. I was legitimately nervous before this started because I hadn't done a legless rope climb since before regionals and I wasn't sure if I could even do them anymore. Pam will tell you I was just standing at the rope muttering "I hope I can do these" to myself before the workout started. Overall I think this went pretty well. The first two legless climbs were super easy but they definitely got harder as the workout progressed. I tried to stay moving as best I could but I had to take some time before each climb to make sure I was ready. I didn't want to fail anything. It's not like a normal rope climb where I can just jump up there right away, I had to take a second to shake my arms out. Lunges were pretty easy, I was never in danger of dropping the bar. These were easily unbroken. The limiter was the rope climbs. I guess this is a decent time? It should definitely be faster though. 

The 80% piece was rough, I was sucking so much wind during this part. I don't think I took enough time to recover after the rope climb piece, I was breathing SO hard while I was running. Yeeeesh. 

Overall it was a great day in the gym, it was fun training with Pam, Austin, Cody, and Pat! 

12/21/2015

AM
30:00 airdyne @Z1, off every 5:00 for 10m handstand walk

PM
A. Bear crawl, 5x10' forward + 10' backward very slow & deliberate w/10 pound bumper plate on hips; :60 rest
B. Split jerk, build to a moderate/tough single
+
10:00 @80%
8 hang power cleans, 115
24 double unders
8 bar-facing burpees
24 double unders
+
3 rounds not for time:
5 tough DB renegades
6-8 tough reverse hypers

AM
complete

PM
A. complete
B. 185
+
complete
+
complete
25# & 30# for DB renegades
125#/side for RH


Today was decent, definitely feeling stiff after the four days off. 

Split jerks were okay, although I'm a bit disappointed with only ending at 185. The actual split jerk was never really the issue, it just felt so heavy in the front rack when I took it off the blocks. Merrrrr. 185 used to feel light. I don't like that. 

The 10:00 piece was cool, I enjoyed this. Everything was unbroken and hang power cleans were really easy. It was easy to keep the burpees steady as well, for some reason I don't mind doing bar-facing burpees at all. 

DB renegades were okay, I started out with 25# but went up to 30# for the second and third set. 

12/20/2015

Long, unplugged hike

30:00 walk + one billion hours of Christmas shopping 

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