Wednesday, December 30, 2015

12/29/2015

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

PM
A. Back squat, 3-3-3-3-3, 20x1 building so only last 3 is tough (still not maximal), 2:00 rest
B. Muscle ups, 8x3 unbroken, :60 rest
+
10 rounds for time:
1 rope climb
20m light prowler push w/straight arms (10m out and back)
+
2 rounds @80%
200m ski erg
300m run
400m row

AM
DNS

PM
A. 155-185-215-225-240
B. complete
+
14:28 w/90# on prowler
+
complete


I wasn't able to get in any Z1 this morning, I coached from 5:30-8:00, had an elements client from 8:00-9:00, PT clients from 9:00-10:00 then coached class from 10:00-11:00. Busy morning.

Back squats felt excellent today, 240 would have been an easy set of three, except.....my belt popped off before the third rep. Ugh. THANKS HOLIDAY BLOAT. The first two reps were pretty easy and then my belt popped off. I decided to just keep going but the third rep was ugly, I could feel my back immediately start to round and I wasn't tight at all coming out of the bottom. I got it but it wasn't pretty. 

Muscle ups were very easy, all sets caught on straight arms. This was the best these have felt in weeks. 

I think I did okay on the rope climb workout? I really tried to stay moving as best as I could, the prowler gets tough so quickly. I was breathing really hard by the third set. I could tell I was also wasting too much time turning the prowler around. I thought my rope climbs were pretty quick although I was resting too much near the end. This might have been too slow but overall I was pretty pleased with it. 

Today was the first day in weeks where I walked away after training feeling good about my performance. I haven't been feeling confident in myself lately and I want to perform well during the Open. Sometimes I worry that I've "peaked" already and that I won't be able to contribute to our team. Lately I've been walking away from training thinking that I didn't do anything note-worthy and that I'm falling behind everyone else. I know I just need to stick with it, take care of my body and keep working. 

12/28/2015

AM
30:00 airdyne @Z1, off every 5:00 for 5 kipping handstand push ups

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips, :60 rest
B. Split jerk gauntlet, 1 every :60 starting @155 and adding 5 every :60
+
12:00 increasing effort every 4:00 (70-80-90%)
9 power cleans, 85
12 hand-release push ups
15 box jumps w/step down, 20"
+
3 rounds not for time:
20m/side 1-arm DB overhead carry
5/side 1-leg reverse hypers
:30 hollow rocks

AM
complete

PM
A. complete
B. complete up to 195 (200 Fx1)
+
complete
+
complete
DB 1-arm carry 40-50-60


I liked doing the handstand push ups in the AM session, they were definitely tough the first set but got easier every set. 

The split jerk gauntlet was kind of disappointing. I could tell I was slightly pressing out once the reps got heavier, I think partially because I was paranoid about loading all the weight on my right knee. It's still feeling a little "off" and unstable and I could tell I was trying to protect it. I emailed Balza about an appointment but he's out of town until next week. I definitely wasn't punching underneath the bar as aggressively as I normally would. Also, the bar still felt pretty heavy in the front rack position. I didn't have any misses up until 200, I unracked it but immediately put it back down because it felt really heavy. I waited a few seconds and tried again, I got it overhead but it was out in front. Merrrr. I think I could probably get it next time. I realized 195 is the most weight I've had overhead since the beginning of September. 

I enjoyed the increasing effort piece. I started out with all singles on the power cleans then switched over to touch and go for the 90% part. 

1-arm DB overhead carry was good, I like these. I also enjoyed the 1-leg reverse hypers and hollow rocks. Overall I give this "not for time" section two thumbs up. 

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