4/27/2016

AM
10:00 assault bike @Z1
+
For time & movement quality- push the pace
20 alternating turkish get ups, tough
+
10:00 assault bike @Z1

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. Clean-grip deadlift, 10x2 @1RM clean, 11x1, begin a set every :60
C. Seated on floor DB shoulder press, 3x5-6, 21x1; 2:00 rest
D1. 1-arm DB row, 3x5-6/side, 20x1, :30 between sides, :30 rest
D2. Axle overhead walking lunge, 3x30m unbroken (15m out & back), :30 rest
D3. Front leaning rest on rings, 3x:30, :30 rest
+
20:00 assault bike @Z2, goal is 140 total calories

AM
complete
+
9:38 w/35#
+
complete

PM
A1. complete
A2. complete
B. complete @225
C. 30-35(5)-35(5)
D1. 45-50-55
D2. complete w/70#
D3. complete
+
167 calories


I really tried on the turkish get ups! MSC didn't have anything between 35 and 53 so I went with 35. That seemed tough to me, I think 53 would have taken me forever. 

DB seated shoulder press were rough today, they were all over the place. I felt like I had no control over them and one arm was going one way and the other arm was going another way and it was just bad. I stuck with 35 for the last two sets. 

Man, those overhead walking lunges were a real b-hole. That was really tough. 

The 20:00 assault bike was so much harder than last week! My breathing was good but my legs and arms were toast almost immediately. Originally I tried to keep the same pace as last week (208-228 watts) but I fell to 176-207 the whole way. It took about ten minutes for me to settle in to a solid, steady pace. 

4/26/2016

AM
10 sets:
500m row pace from 25:00 row/burpee test
2:00 walk rest (5:00 between sets 5&6)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
:10-:15/side 1-arm passive hang from bar
:10-:15/side bottom of pistol hold- cut if knee is still wonky :30/side 1-leg balance 
+
4 rounds @80%
400m run
6 stone over shoulder, small stone
30m stone carry
100m farmers walk, 53/hand
+
Crossover Symmetry recovery

AM
2:11.5
2:13.5
2:13.3
2:13.6
2:14.0
2:13.7
2:13.6
2:14.2
2:14.0
2:14.0

PM
complete
+
complete
+
complete


Apparently I was rowing way too slow last week. I thought my pace was supposed to be around 2:20 but Heather informed me it was actually 2:15. Oops!

Handstand hold was really good today, I hit a PR of :22. It might not seem like much but that's a pretty long time for me. I was only able to do :10 for the passive hang, my hands felt raw, maybe from all the toes to bar yesterday? It hurt to hang from the bar. The 1-leg balance was harder than I thought it would be. 

The four rounds were real rough today guys. I had no energy. The run started sucking by the second round. The stone was actually pretty fun and the carry wasn't bad. For some reason the farmers carry was awful today. My forearms were blown up and 53 pounds felt so heavy. I was dragging during this entire thing, I think it took me around 35 minutes? I didn't really time it, I know when I stopped the clock said 25:00 but I had started before the class started. I took a lot of water breaks. I'm wondering if my body is just adjusting to the new diet? I asked Duprie if he felt a dip in energy/performance when he first started RP Strength and he said yes. He said it will get better after about a week, so that's good. It made me feel better that he also went through the same thing. Definitely feeling leaner though and much happier about taking control of my nutrition. Hopefully I'll be back to normal energy levels in the a few days!

4/25/2016

A. Front squat, 4x3-4, 40x1; 2:30 rest
B. Close-grip bench press, 4-4-4, 22x1; 2:00 rest
+
For time:
9 muscle ups
20 assault bike calories
6 muscle ups
50m sled push w/straight arms, tough grind effort
3 muscle ups
+
10:00 rest
+
For time:
30 toes to bar
90 double unders
20 toes to bar
90 double unders
10 toes to bar
+
Crossover Symmetry recovery

A. 175-185-195(3)
B. 100-105-110
+
9:03 w/160# on prowler
+
8:28
+
complete

Front squats felt heavy today and my fucking belt kept popping off! This was super distracting. Time for a new belt! 

Bench press went pretty well, this is definitely improving. I'm becoming more comfortable with this for sure. 

Ughhhhh the muscle up workout was so bad, this took me way too long. I broke up the muscle ups 6/3, 3/3, 3. I was just resting too much, especially during the prowler push. 

The toes to bar workout started out really promising, the 30 TTB actually felt pretty good and I was like, "is this workout actually going to go better than the muscle up workout?!" but it went downhill after the first set of double unders. I started with sets of four on the toes to bar, then went to threes around 16, then twos, then the last few were quick singles. Double unders were terrible today, the first set was 50/40 and the second set was 50/25/15. My arms were really sore on the double unders. I tried to stay steady on the toes to bar, I was down to singles pretty quickly in the set of 20. The set of 10 was a few doubles and then singles. Meh. Not my best. My core fatigues so quickly on toes to bar. 

4/24/2016

Long, unplugged hike

30:00 @Symmes Park
+
1 hour of mowing the lawn


First time walking through Symmes Park since high school, it's three minutes from my house and I always forget about it. It's pretty small and I'll definitely do two loops next time to make it a full hour, this will be a good option when I don't feel like driving all the way to Ault Park. 

4/23/2016

A. Hang power clean, build to a heavy triple, then accumulate 3 more singles @that weight, rest as needed
+
Partner work- to include runs, wall balls, pull ups & farmers walk
+
Bis, tris, and abs of choice

A. 165
+
18:50 w/Josh
+
complete? 


Mehhhh. I was in a bad mood today and couldn't shake it. 

The hang power clean was so pathetic, what the heck. I don't know why my hang power cleans have been feeling so heavy the last couple times, this happened last time too. I just felt slow under the bar and not very explosive. Usually a 165 HPC is super easy. 

The partner workout was cool! The running at the beginning was definitely the worst part. Josh and I split up the 800m into 100s and did sort of a "follow the leader" thing. We split up the pull ups in sets of 5, I did mine all butterfly and they felt great! The wall balls also felt super easy, we just traded sets of ten on these. The farmers carry was a little awkward because I accidentally grabbed a 35 and a 53. Oops. 

Errrrrrr bis and tris did not go well. Apparently I do not know how to do this, according to Duprie and Mike. They were showing me how to do dumbbell curls, reverse curls, hammer curls, etc. I was failing at all of it, they were having a pretty good laugh. Mike said I was being too explosive under the dumbbells and I looked like I was trying to clean them. I also did some band pull downs and apparently I was even doing THAT wrong. Everything was awkward. Hopefully I'll do better next week? 

4/22/2016

AM
30:00 bike @Z1, off every 5:00 for 2 dead hang to inverted w/controlled descent- tuck 1 or both legs to all scaps/shoulder to control the movement

PM
A. Squat snatch, accumulate 7 singles @80-90% 1RM, rest as needed
B1. Back squat, 3x4-6, 3030; :90 rest
B2. Weighted strict supinated CTB pull ups, 3x3-5, 21x0; :90 rest
+
For time:
10 strict handstand push ups
5 bar muscle ups
8 strict handstand push ups
4 bar muscle ups
6 strict handstand push ups
3 bar muscle ups
4 strict handstand push ups
2 bar muscle ups
2 strict handstand push ups
1 bar muscle up
+
5 sets:
8 alternating DB snatches
24 row calories
8 erg-facing burpees
:90 walk rest

AM
complete

PM
A. 130-130-140-140-150-150-150
B1. 165-175-185
B2. 5-7.5-10
+
4:31
+
3:10 w/30#
3:03 w/35#
3:00 w/40#
3:03 w/45#
3:07 W/45#


Today was really fun! All my favorite stuff in one day. 

Snatches started off feeling a little slow but got better once I got to 150. Three crisp singles at 150, no misses. I like consistency. 

Back squats are getting much better, this tempo is becoming a BIT more tolerable. 

Weighted CTB pull ups were okay, they mainly just hurt my wrists. For some reason the supinated grip is really uncomfortable for me. 

The bar muscle up workout was awesome, I really enjoyed this. I thought I would be able to do all the strict handstand push ups unbroken (classic) but alas, I did not. The first ten were unbroken but I knew I would have to start breaking them up after that. I went 10, 4/4, 3/3, 2/2, 2. These were tough today and definitely made the bar muscle ups a bit more challenging. All bar muscle ups were unbroken. Yay! My breathing was good on this workout, my arms were just really fatigued. 

The row piece was tough, I felt kind of drained by this point. My legs were dead on the row. I started relatively light on the dumbbell snatches and went heavier each set. The two sets at 45# were slow and awkward. Burpees were steady. The row was not pleasant, legs felt like bags of sand. 


On another note, I started following the RP strength templates. Today is day 2 on the "base" template. I am just really hoping to lean out and get my food in order. This seems perfect for me, it tells me exactly how to break everything down at each meal and how much of everything I need to be eating. Hopefully it doesn't get in the way of my performance too much in the first couple weeks. 

4/21/2016

4-6 sets very easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg ring rows 
:60 single unders

4 sets complete


No ski erg at MSC so I subbed ring rows. 

4/20/2016

AM
30:00 assault bike @Z1, off every 5:00 for 1/side moderate Turkish get-up

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard on each rep; :30 rest
B. Clean-grip deadlift, 8x2 @1RM clean, 11x1; begin a set every :60
C. Seated on floor DB shoulder press, 3x6-8, 21x1; 2:00 rest
D1. 1-arm DB row, 3x6-8/side, 20x1; :30 between sides, :30 rest
D2. Hollow rock, 3x :30, :30 rest
+
15:00 Assault Bike @Z2- goal is 105 total calories 

AM
complete
35# KB

PM
A1. complete
A2. complete
B. complete @225
C. 25-30-35(6)
D1. 40-45-50
D2. complete
+
130 calories


I'm really enjoying the way my programming is laid out right now!

Clean-grip deadlifts were a bit tougher than last week but still fine.

The seated dumbbell press is so hard! The sets at 25 and 30 weren't that bad but I was struggling to keep the tempo with 35 so I only did six reps. I could feel myself starting to rush on the way down. 

The 15:00 on the assault bike wasn't nearly as bad as I thought it was going to be. My programming said the goal was 105 calories but I ended up getting 130. I held between 197-207 watts basically the entire time and had no issues, I definitely could have kept going. My breathing was fine, it was my legs that were burning. This felt like a very sustainable pace. I am definitely getting more comfortable with the assault bike.

4/19/2016

AM
8 sets:
500m row @pace from 25:00 row/burpee test
2:00 walk rest

PM
3 rounds not for time:
45' handstand walk
:30 2-arm passive hang from bar
:10-:15/side bottom of pistol hold-cut if knee is still wonky 
+
6 sets:
200m run @90% aerobic
:60 rest
:60 burpee box step up/step downs, 20
:60 rest
50m Farmers walk, 70/hand
:60 rest
+
Crossover Symmetry recovery 

AM
complete
pace between 2:16-2:20

PM
complete, cut pistol hold
+
complete
+
complete


Went back to Balza today, he said my knee was better but I need to keep up with hip mobility and continue to roll out of the knots in my glute and quads. He dug his thumb in/around my knee and it hurt like a bitch but it feels much better now. I cut the pistol holds today just because my knee was feeling pretty sore. 

I am really enjoying aerobic Tuesdays. I got to run with the class today so that was fun. Burpee box step ups were pretty steady. Breathing didn't really get hard until the last set. 

Number of bugs swallowed on the runs: 1,547. 

4/18/2016

A. Front squat, 3x4-5, 40x1; 2:30 rest
B. Close-grip bench press, 5-5-5, 22x1; 2:00 rest
+
For time:
5 muscle ups
10 assault bike calories
4 muscle ups
10 assault bike calories
3 muscle ups
10 assault bike calories
2 muscle ups
10 assault bike calories
1 muscle up
+
For time:
10 strict pull ups
20m prowler push w/straight arms
8 strict pull ups
20m prowler push
6 strict pull ups
20m prowler push
4 strict pull ups
20m prowler push
2 strict pull ups
+
Crossover Symmetry recovery


A. 155-175-190(4)
B. 90-100-105
+
6:05
all muscle ups unbroken
+
6:38
140# on prowler
+
complete


Fun day!

Front squats were okay, I don't think I warmed up enough for these. My left hamstring got super tight on the second set which is weird because that never happens. 

Bench press was good, this is getting easier. 

The muscle up workout was really cool! I enjoyed this a lot. I tried to keep my transitions really short between muscle ups and the bike. All muscle ups were unbroken and felt great. I tried to keep the assault bike steady but fast. I'm pretty pleased with my time, Stephen said he didn't think I could go much faster than that. I moved pretty well on this. 

The strict pull up workout was rough. I thought I would be able to do some of the sets unbroken but I had to break at least once, sometimes twice, on all of them. I dropped the prowler weight from what I normally use (180) because I wanted to be able to move it more efficiently. It was still tough. Strict pull ups are so hard when you're out of breath! 

4/17/2016

Long, unplugged hike

DNS


Errrrr sorry Stevo. I didn't do this today. I woke up at 10:00 exhausted from the Festivus Games (is it possible to be drained from standing around for ten hours? I guess so) and had a lot to do so I skipped the hike. I did take my dog on a walk if that counts. 

4/16/2016

OFF for Festivus Games 

Great day watching two groups of athletes compete at the Festivus Games! I had three guys from MSC compete in the morning and four ladies from CFC compete in the afternoon. It was definitely a long day, I was there from 8:00 AM-6:00 PM, but it was worth it. Everyone did really well. I had one athlete win his heat on the first workout and place second overall for that event, everyone set a thruster PR, and I had one athlete make it to the final workout! Overall, a great day. I was very proud of everyone. 

Jay, Ben, and Brad from MSC

      Janice, Heather, Kim, and Emily from CFC

4/15/2016

AM
30:00 bike @Z1, off every 5:00 for 2 dead hang to inverted w/controlled descent-tuck 1 or both legs to scaps/shoulder to control the movement

PM
A. Back squat, 3x6-8, 3030; 2:30 rest
+
7-6-5-4-3-2-1
unbroken strict pull ups
unbroken strict handstand push ups
+
3 sets:
10 power cleans, 95
10 alternating front rack lunges, 95
goal is unbroken for all 20 barbell reps
500m row @high aerobic effort 20 airdyne calories @high aerobic effort 
2:00 walk rest
+
3 sets:
15 burpees
:60 rest
200m run @high aerobic effort 
:60 rest

AM
complete

PM
A. 145-165-175(7)
+
4:21
+
complete, everything unbroken
+
complete


I had a really weird stomach ache today so I wasn't able to fully enjoy my programming as much as I wanted. It was a really good day, I just couldn't concentrate. I kept getting waves of nausea that would come and go as I was training, it was really annoying and I have no idea why it was happening. ANYWAYS. 

The back squats are getting better, the tempo isn't as much of a shock as it was the first week. It still sucks though, I'm always winded after every set. 

The strict workout was fun! I definitely should have pushed the rest more before the strict handstand push ups, these felt awesome today. I did everything unbroken with no issues. 

The barbell workout was cool, I liked having to do everything unbroken. Power cleans were extremely easy but lunges got tough by the third set, mostly because I was breathing hard. Subbed assault bike for the row since the class was using the rowers. 

Burpees actually felt pretty good today, I was able to keep them very steady for every set. My stomach was feeling weird on the run. 

4/14/2016

OFF

4/13/2016

A1. Bear crawl, 3x15' forward + 15' reverse, very slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. Seated on floor DB shoulder press, 3x7-10, 21x1; 2:00 rest
C. Clean-grip deadlift, 6x2 @1RM clean, 11x1; begin a set every :60
+
AMRAP in 10:00
Assault bike calories

A1. complete
A2. complete
B. 20-25-25
C. complete @225
+
107 calories 


Today was a good training day. 

I'm pretty sure today was the first time I've done seated DB press. These are no joke. I started with 20 pounds/side but moved up to 25 for the last two sets. I definitely want to improve my pressing. 

Clean-grip deadlifts were easy. 

The assault bike was really hard but I'm pretty proud of myself, my goal was to get over 100 calories. I really had no clue how this was going to go since I've never done this before and I knew it would be a bit different than 300FY on an airdyne. As I was warming up I decided I would start out around 330 watts and then settle into 228 watts once I had a few calories out of the way. That's exactly what I did and it seemed to work really well for me. I was able to hold 228 watts almost the entire time. I just tried to focus on taking it one minute at a time and not think about how much time I had left, I was only thinking about it minute to minute. During the Open Megan told me to never look ahead at how much I had left, just focus on one rep at a time. That's what I tried to do today. Stephen came over when I had about two minutes left to push me through the end. He said I should start speeding up every thirty seconds and go all out the last thirty. That last minute was really hard but I really tried to go all out. This hurt a lot, I think I was making a lot of noises during the final push. It was extremely unpleasant. But I know I can do better. As soon as I was done I knew if I did it again I could improve. This is definitely a test that gets better with exposure. Now that I know how it feels, I know what I could change to improve my calories. Hopefully this test doesn't show up for awhile but when it does I know I can do better. Thanks Stevo for pushing me at the end! 

4/12/2016

3 rounds not for time:
30' handstand walk
:30 2-arm passive hang from bar
:10/side bottom of pistol hold
+
6 sets:
250m row @90% aerobic 
:60 walk rest
200m run @90% aerobic 
:60 walk rest
:60 burpees @even pace- last set all-out 
:60 walk rest
+
Crossover Symmetry recovery

complete-ish
cut the pistol hold after the first set
+
complete
24 burpees last set
+
complete


I went and saw Balza today for my right knee. It's been bothering me off and on. I remember a few months ago it started feeling unstable but then it went away. It didn't really bother me during the Open but lately it's been flaring up again, mostly after I do high-volume light squatting like wall balls. There's no pain at all, my knee just feels unstable at times and everything around it is very tight. It usually goes away after awhile but I wanted Balza to check it out just to be safe. Also, I could tell there was a huge knot in my right glute. Balza said I wasn't activating my glutes properly and that's what was causing the discomfort in my knee. He said if I put it off for another few months I could begin to develop patellar tendinitis. He worked out a lot of tightness in my knee, hip, and quad and next week he's going to work on my right glute. I'm wondering if my uneven shifting of weight during wall balls and pistols caused this. It feels fine now, he said to just roll everything out with a purpose and try to reduce the large knot in my right glute before next week. I just need to focus on activating everything properly. 

I cut out the pistol hold after the first round because I didn't want to aggravate my knee after Balza had just worked on it. I should have worn my lifters for this, I was completely up on my toes the entire time. Handstand walk was easy and fast. 

I really enjoyed the aerobic piece, my breathing was great today! Everything was nice and steady. I managed to get 24 burpees in the last minute, that got tough. Everything was really fast up until 16 and then I started slowing down. My stomach actually started churning a little bit. I need to work on staying fast through the last twenty-thirty seconds, the same thing happened to me on Saturday during the row/burpee tester. I was really steady until I hit a wall and slowed way down. 

4/11/2016

A. Front squat, 3x4-6, 40x1; 2:30 rest
B. Close-grip bench press, 6-6-6, 22x1; 2:00 rest
+
10:00 @70% of [1 muscle ups + 5 wall balls @14 to 9- use both arms!]
5:00 rest
10:00 @70% of [30m prowler push w/straight arms, load so it's a heavy grind + max (-2) strict pull ups + 30 unbroken double unders]
+
Crossover Symmetry recovery 

A. 145-165-185(5)
B. 85-90-100
+
complete
+
complete w/90# on prowler
+
subbed DB external rotation, powell raise, trap 3 w/10#

Front squats were much better than last week. 185 was starting to get pretty slow on the way up so I called it at five, although looking back I should have just done a sixth rep. 

I actually didn't hate benching today! The tempo was tough, especially the two second pause at the chest. That's going to get interesting. Stephen said it's the time of the year for shitty tempos.

The muscle up/wall ball workout was fun, I lost count but I know I did at least 15 rounds if not more. I was really trying to focus on using both arms on the wall balls instead of doing that weird free-throw thing but I could feel myself starting to shift over to the right side once I got fatigued. This is weird. 

The prowler workout was rough. I loaded up the prowler with 180# because that's what I usually push indoors but I couldn't even move it. I think it was because of the rain, the mats were sticky. I seriously could not move it at all. I took 45# off each side and 90# was plenty for today, it was still really hard to push the prowler on the mats because of the rain. The strict pull ups were tough, I was averaging 6 pull ups per round. It was really hard to do these while breathing heavy from the prowler. I tripped up on double unders once and had to start over. This one was kind of a mess. 

Harris was putting that finisher/staining stuff on the platforms over by the crossover symmetry and it reeked so I just did all the scap stuff with the dumbbell. 

4/10/2016

Long, unplugged hike

subbed 30:00 assault bike @Z1 


I had a lot to do today so I went to the gym and did the assault bike/mobility instead of hiking. Fun day in the gym, it's always good energy when Teej and Alex are lifting. 

4/9/2016

A. Split jerk, build to a max
+
For time:
30 shoulder to overhead, 50% of A
+
AMRAP in 25:00
5000m row
max burpees in remaining time

A. 200
+
:51 @100# unbroken 
+
row- 22:47
34 burpees 


Another good day!

I was pretty happy with the 200# split jerk, I definitely didn't think I would go that heavy today. I failed the first attempt because it was slightly out in front so I rested for about thirty seconds and tried again. 

I'm glad Mike told me to go unbroken on the 30 STO because that was not my plan going in. I thought I would have to put it down at least once. The first 20 reps felt really easy and then the pain started setting in. I really had to focus on the last few reps to make sure I was completely locking out, my shoulders were so fried by that point. That got really tough but I'm glad Mike and Stephen pushed me to do it unbroken. 

I'm REALLY happy with the row/burpee test. I know this is really not an impressive number of burpees, but that last time I did this four years ago I only completed five burpees with a LONGER time cap. The row felt great, I'm very pleased with this. I was completely focused and my breathing was steady throughout. I probably should have pushed it a bit harder at the end but I wanted to have something in the tank for the burpees. The first 20 burpees were pretty steady but then they started slowing down. My legs were really fatigued and my neck actually started hurting. This was really weird and has never happened to me on burpees before. Every time I would stand back up I had the feeling like I couldn't hold up my neck because it was so sore. It was extremely weird. I know there are a few spots I could have pushed a bit harder but overall I'm pretty happy with this. I've come a long way since I last did this workout back in 2012 when I thought it was impossible to complete a 5000m row in under 27:00. 

4/8/2016

A. Squat clean, build to a max for the day
B. Back squat, build to a max for the day
C. Muscle ups, 1x max unbroken
+
For time:
65 toes to bar
65 wall balls, 14 to 9'
+
3 sets not for time:
5-10/side moderate/tough 1-arm DB rows, no tempo
10-15 light reverse hypers

A. 220
B. 255 (265 Fx1)
C. 9 (PR+1)
+
7:50-ish? The clock was reset while we were doing this 
+
complete
40# DB
45#/side for RH


Solid day!

I was really surprised with the 220 squat clean. I didn't think I would get much higher than 200 pounds considering I was struggling to front squat 225 a few days earlier. 200 was pretty easy so I went to 210 then 215. 215 was actually easier and more crisp than 210 so Stephen told me to go to 220. I got under it really easily, it was just a bit slow on the way up. I'm super happy with this considering we haven't done any heavy lifting in six weeks and it's only five pounds under my squat clean max! I think in a few months I could hit 230. 

The back squats felt really heavy today, 255 was pretty slow on the way up but I decided to just go to failure. I dumped 265 almost immediately. Oh well. This will get better over the next few weeks. 

Muscle ups went well today, I was happy with the PR. The ninth rep was a slow press out of the dip (or so I thought) but Stephen said he thought I could have done another one. 

The toes to bar/wall ball workout had a rough start. Matt reset the clock for us (us being me and Duprie) and he accidentally had it counting down instead of up. Then for some reason it started counting back up again and stopped at 99:59. Jim grabbed the remote and reset it the correct way but at that point Duprie and I really had no idea how long we had been going, so we just added a minute on to our time at the end. Toes to bar were tough. I started with sets of five but quickly dropped to four and three. I also did a lot of singles. My grip was blown up and my core fatigued really quickly. I dream of a day when I'm good at toes to bar. Wall balls were broken up 20/10/10/10/8/7. Duprie really pushed me on the wall balls at the end. It's always fun working out with that guy. 

4/7/2016

OFF

25:00 ROMWOD 


I'm really enjoying ROMWOD. Two thumbs up. 

4/6/2016

A. Power clean, build to a max for the day
+
AMRAP in 4:00
Power cleans, 90% of A
+
4 sets:
:30 row @100% each set- record meters
:30 rest- stay strapped in rower

AM
30:00 airdyne @Z1
+
15:00 mobility 

PM
A. 205
+
10 @185
+
154m
149m
144m
141m


Mehhhh. 

Power cleans felt terrible today, every rep was heavy. Sets were 125-145-165-175-185. I failed the first attempt at 195 because my foot slipped on the platform. I also failed the first attempt at 205 because I caught it too far forward. This prompted a slight temper tantrum about how I feel so weak right now. I hit 205 on the second attempt and it wasn't terrible. I was just sad about how heavy these were. 

The 4:00 AMRAP was awful, oh my gosh. 185 was really tough. I feel like I should be able to get a lot more than ten reps in four minutes. I had to really focus on set up on each one so I didn't fail. This was depressing. 

I gave it my all on the row sprints. This hurt. I thought I had possibly improved since last time but I just looked at my blog and the last time I did this (June 17, 2015) my meters were 159, 149, 143, 140. So I basically did a bit worse this time. Oh well. I really did give it 100%. I was pain for awhile after this was over. 

4/5/2016

A. Weighted pull up, build to a max- score as body weight + weight added
B. Shoulder press, build to a max
C. Strict pull ups, 1x max unbroken
D. Strict handstand push ups, 1x max unbroken
+
10 sets for time w/a 5:00 cap
5 unbroken CTB pull ups
+
10 sets for time w/a 5:00 cap
5 unbroken kipping handstand push ups 

A. 222 (147 BW + 75) (PR+8)
B. 95 (100 Fx1)
C. 14
D. 14
+
3:16
+
3:20


Today was cool!

I was happy with the weighted pull up PR, I'm a little heavier than I would like to be right now but I still feel good. 

Strict press was exactly what I thought it would be. I have never been good at this. 

Strict pull ups went pretty well, Stephen said 14 isn't bad for a chick. The first 10 were pretty fast and then they slowed down a lot after that. 

14 is definitely a PR for strict handstand push ups. Sweet! I thought it was interesting I got the same number on the strict pull ups and strict handstand push ups. 

I think the CTB pull ups went well, I have no idea if this is a decent time. I did the first 25 in a little over a minute and then slowed down after that. I started breathing pretty hard and I wanted to make sure I could hit all five in a row so I started taking longer breaks between sets. I would like to get this under three minutes. 

Same goes for the handstand push ups, I would like to get this under three minutes. This is definitely a PR for 50 HSPU for time, the last time I did this it was around 6:00 so that's a pretty big improvement. 

4/4/2016

A. Snatch, build to a max for the day in no more than 10:00 after warming up
B. Front squat, build to a max for the day
C. Front squat, 1x max reps @85% of A, 20x1
D. Wall balls, 1x max unbroken @14 to 9
E. Double unders, 5 attempts to establish a max unbroken set

A. 155 (170 Fx5)
B. 225 (235 Fx1)
C. 5 @190
D. 54 (PR +1)
E. 154 (PR+12)


Testing time! Except it's not really the happy kind of testing, it's the kind of testing that makes you sad about how weak you got during the Open. It's still fun though. 

I was so close to snatching 170 today. I worked up to 155 pretty quickly (105-125-145-155) and I jumped to 170. Looking back, it was probably too aggressive of a jump but at the time I thought I was making a good decision. I had Alex in my head telling me to just make bigger jumps and don't waste all my attempts on weights I already know I can hit. I was VERY close every time, I kept failing forward. A few got overhead but I wasn't aggressive enough in the lockout at the bottom. I was happy and also very frustrated with these misses. The pull never felt heavy, which is good. I know if I get under it correctly I can stand it up. The problem is getting it overhead in the right position. I kept landing with my arms forward instead of throwing the bar behind me. Stephen said I should be happy about these misses because it means I'm very close but I just want to snatch it already!

Front squats felt terrible. This was depressing. Even un-racking the bar was difficult. I hit a slow 225 and went for 235 but failed. The squats at 85% were better than I thought they would be but got pretty tough at the end. 

Wall balls were not great, I thought I would do better on these. The last time I did this I got 53 reps and today I only got one more. Lame. My arms were extremely fatigued and basically gave out at the end. Also, Stephen said I'm not allowed to throw my wall balls like a free throw anymore. 

I was happy with the double under PR, I got 154 on the first attempt. I rested a few minutes and went for a second attempt but tripped at 94 and then tripped at 83 so I called it after three tries. 

4/3/2016

Long, unplugged hike

75:00 complete @Cincinnati Nature Center w/Heather 

4/2/2016

A. Clean-grip deadlift, build quickly to a tough but perfect single- nothing ugly
+
For time:
250' handstand walk
+
partner work, will include wall walks, swings, and rowing

A. 300
+
4:12
+
12:22 w/Leah 


Fun day!

Clean-grip deadlift was pretty easy and I'm pretty sure 300 is a PR for CGDL. I filmed myself to make sure my form was legit and it looked good, back was straight and it was a smooth pull from the floor. 

The handstand walk was surprisingly hard. RIP my traps. I completed the first 100' in one minute then everything went downhill. I started slowing down, my hands felt heavy and I could feel myself shrugging my shoulders so hard. This got really tough. I should definitely be able to do this in under four minutes. This was unpleasant. 

Partner workout with Leah was awesome, we crushed it. I thought we broke everything up really well. We traded singles on the handstand walks, fifteens on the KB, 250m on the row. I don't think we ever really slowed down the entire time. This was fun! 

4/1/2016

AM

30:00 mobility 

PM

3 rounds as warm up:

200m run

10 burpees

+

A. Snatch, 10:00 technique work- you pick the loads but nothing beyond moderate for the day

B. Back squat, build to a moderate/tough set of 10, 3030- yep, that's a minute of squatting

C. Supinated chin-over bar hold, 1xmax effort

D. 1-arm DB overhead carry, build to a max 40-50m/side

+

2 sets steady:

10 strict pull ups

50m straight arm prowler push, very heavy grind

10 strict toes to bar

rest as needed

AM

complete

PM

complete

+

A. worked up to an easy 145

B. complete @135

C. :35

D. 60#/side

+

complete

180# on prowler 

Today was awesome! It feels so good to be back to normal training, I missed it. 

Snatches were crisp as hell today. I focused on snappy arms and speed under the bar. I worked up to 145 very easily with no misses. 

Back squats were ROUGH. This is, by far, the worst tempo I've done so far. I'm definitely glad I didn't go any heavier than 135, the first four reps weren't that bad but then it started getting shitty. It's the three seconds on the way up that's the hard part. Also, it got really difficult to breathe, I was very winded when this was over. I enjoyed it though, it's something different and it's a fun challenge.

I was a little disappointed with the chin-over bar hold, I thought I would be able to go a littler longer than this. I'm not sure if my grip was too close? But my biceps blew up right away. 

DB overhead carry was fine, I think I could have gone up to 65# but these really hurt my hand. I'm not sure if maybe I'm holding the dumbbell incorrectly overhead or something? The sets at 50 and 60 were definitely a little painful. 

The prowler piece was cool, I enjoyed this. I wasn't sure if I was supposed to be keeping track of my times. I broke up the strict pull ups 5/5 on the first set and 5/3/2 on the second. Prowler definitely got tough at that weight but I was able to keep it moving. It was tricky going from the prowler to the strict toes to bar, I was breathing very hard so it was tough to keep everything controlled. I feel like I did the strict toes to bar wrong, I haven't done these in a very long time and they felt awkward. Am I allowed to bend my knees? I definitely need to work on these. 

3/31/2016

10:00 bike @Z1
+
10 sets:
:30 bike @high aerobic effort- sprint the last :15 of the last set
:30 bike easy
+
10:00 bike @Z1

complete
+
complete
+
complete 

3/30/2016

Not for time:
10 dead hang to inverted, :03 pause @top and controlled on the descent
30 alternating light turkish get ups
30 strict pull ups, 21x0
+
10:00 mobility work of choice

complete
35# for TGU
+
complete 

3/29/2016

AM
30:00 bike @Z1

PM
A. Bear crawl, 5x10' forward + 5x10' backward slow & controlled; :60 rest
B. Reverse hyper, 20-20-20 light, 2:00 rest
+
3000m row@Z1
+
Crossover Symmetry recovery
+
10:00 assault bike @Z1

AM
complete

PM
A. complete
B. complete, 45#/side
+
complete w/Byrd
+
complete
+
DNS, subbed a 45:00 hike @Ault Park with Heather