Monday, January 4, 2016

1/2/2016

A. Thruster, build quickly to  moderate double from the ground
B. Front squat, 4-3-2, 40x1, 2:30 rest
+
5 sets:
9 thrusters, 65
:30 rest
9 CTB pull ups
:30 rest
50 double unders
:30 rest
+
3 rounds not for time:
100m farmers walk, 53/hand
10m handstand walk

A. 140
B. 185-195-205
+
complete
+
complete


Today was a good day!

Thrusters went really well, I was able to work up to 140 for a pretty easily double (video). 

Front squats were tough, the tempo is a real B. 

For some reason I was really dreading the 5 sets of thrusters/CTB/DU. I thought this was going to be much worse than it actually was. It was tough but nowhere near as bad as I thought it would be. I'm not sure why I freaked out about this. My shoulders were so fatigued during the thrusters, this was weird. I'm experiencing a lot more shoulder fatigue lately, even though I'm keeping up with my shoulder mobility. There's no pain, they just felt really tired at the top of each thruster. CTB pull ups were super easy and smooth, these were all unbroken until the fifth set, I had to go 5/4 because I thought I was tearing. Double unders were unbroken every set. 

I enjoyed the farmers walk/HS walk NFT, that was cool. Farmers walk was broken up 50m/50m each set, HS walk unbroken every time. 



1/1/2016

AM
2 rounds easy of:
3:00 airdyne
3:00 row
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk, switch @50m)
+
3 sets:
:30 row hard
4:30 walk rest
+
10:00 mobility work of choice

PM
A. 1 power snatch + 1 hang power snatch, 10:00 to build to a tough set
+
1-2-3-4-5 for time:
squat cleans, 145
muscle ups
+
3 sets:
10 touch and go deadlifts- you pick the weight
10 handstand push ups
:60 rest
+
3 rounds not for time:
5/leg reverse hypers, slow & controlled
2:00 anterior loaded banded march (bear hug a med ball @ chest)

AM
DNS

PM
A. 125
+
5:23
+
:32
:36
:34
195# DL
+
complete
25#/side for RH
banded march complete w/14# WB


Errrrrrr I skipped my Z1 session, I was up late the night before and didn't get to sleep until almost 1:00 AM. I'm sorry I've been the worst at doing my Z1 this week. Next week should be back to normal. I know I'm being a real turd. 

I definitely didn't get as high on the snatch complex as I normally would. I was hoping for at least 135 but my right shoulder was being really weird so I called it after 125. I started feeling a slight shooting pain in my right shoulder every time I would turn over at the top of the lift. It was really odd. I didn't want to mess it up so I stopped and rolled it out with a lacrosse ball. I'm going to try and make an appointment with Balza this week, I can tell I have a knot in there he needs to work out. 

The squat clean/muscle up workout was really fun! I enjoyed this. Also, my shoulder didn't bother me whatsoever on the muscle ups. It was just the snatches. Weird. I thought I would be able to do the muscle ups unbroken but by the set of three I knew that wasn't going to happen. MUs were 1-2-3-2/2-2/2/1. Squat cleans were all singles and very easy, I was never in danger of failing. I caught a few on my toes which is weird for me, I normally never do that. It was probably just because of fatigue. I was breathing really hard on this and that was the limiter on things, I was never worried about failing a muscle up or clean, when I was resting it was mostly to catch my breath. Overall I think my time could have been a bit faster (less rest between cleans) but overall I'm pleased. It was fun doing this with Brandie. 

The DL/HSPU piece went really well! Deadlifts were pretty easy, I'll go heavier next time. Handstand push ups felt great and they were all unbroken. My kipping HSPU are getting better every week. Also no pain in my shoulder on this. I enjoy these short sprints. 

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