Tuesday, January 19, 2016

1/16/2016

A. Front squat, 5-4-3, 22x1; 2:30 rest
B. Thrusters, 3x9 unbroken @95, begin a set every 2:00
+
w/partners:
Barbell Blitz 6:00 AMRAP 1
+
Barbell Blitz 6:00 AMRAP 2
+
3 rounds not for time:
5-8/leg 1-leg reverse hypers, slow & controlled
2:00 anterior loaded banded march (bear hug a med ball @chest)
+
Balza shoulder clinic

A. 125-155-185
B. complete
+
complete w/Brandie
+
complete w/Brandie
+
DNS, not enough time before the clinic
+
complete


RIP shoulders. 

Front squats felt pretty good today, I'm trying to become more confident and make bigger jumps on front squats and back squats. The two second pause in the bottom is tough. 

The thrusters weren't bad, although I held my breath for the entire first set. Stephen told me to actually breathe at the top of each rep, so I made sure I did that on the next two sets. Oops. The weight didn't start to feel heavy until the last few reps of the third set. 

It was fun doing the barbell blitz AMRAPs with the comp group and Brandie. The part that wasn't that fun was doing all the shoulder stuff. YOWZA. Brandie is having some shoulder pain so I did all the KB snatches and she did all the pistols on the first workout. I actually think we could do this for the competition, I didn't slow down on cycle time until we got to the set of 24. I think we might have to trade off maybe once or twice but her pistols are definitely faster and I can just push through and keep cycling the KB snatches since they're so light. 

The second AMRAP was pretty terrible. I did all the shoulder to overhead and Brandie did all the box jumps. I basically felt like I was doing STO the entire time since the box jumps didn't take very long. I did the set of 3 and 6 unbroken, then started breaking it up at the set of 9. I did sets of 4-5 the rest of the time. I know we will definitely have to split the movements in this one, my shoulders were completely shot after this was over. 

Skipped the NFT stuff, didn't have enough time before the clinic. 

The clinic with Balza was super helpful and awesome as usual. He taught us more about stability instead of mobility. My shoulders were so tired during this entire clinic so it was both good and bad. The stretches felt really good, the bear crawl and pull ups were rough. 

1/15/2016

AM
10:00 bike @Z1
+
5 sets:
:25 row very hard
4:05 walk rest
+
10:00 mobility work of choice

PM
A. Snatch (any way) build to a heavy single for the day

+
for reps:
2:00 power cleans, 155
2:00 CTB pull ups
+
every :60 for 10:00
1-5: 9 kipping handstand push ups
6-10: 12 touch and go deadlifts, 95
+
3 rounds not for time:
25m double KB/DB overhead carry
8/side moderate powell raises, 30x0

AM
5:00 complete
+
129m
129m
129m
128m
(only had time for four sets)
+
DNS, ran out of time before class

PM
A. 160 (170 Fx4. The saddest day)
+
complete w/Matt
37 cleans (19 Matt/18 Chels)
Not sure how many pull ups
+
complete
+
complete
35# KB for overhead carry
10# for PR


I only had time to fit in four row sprints this morning but I forgot how much these hurt. Keep them coming though.

Can we just talk about my snatch misses for a second? (watch this video and prepare to be amazed at how many different ways I fail). Snatches were feeling GREAT today, this was the first time in a few weeks that I felt fast and stable under the bar. I worked up to 160 extremely quickly and easily, I wish I would have filmed it. I decided to go for 170 since 160 was so easy. The first miss was behind. The second miss was in front. The third miss was perhaps the saddest of them all. I actually caught it and stood up with it, but in the video you can see my left foot turn a weird direction as I'm standing up and then my left arm goes back too far and I lose it behind me at the very last second. This was sad, I thought I had it. There's nothing worse than thinking you're about to nail a PR and then you don't. The fourth miss was out in front. I called it there. I know I can hit this very soon, the pull was never heavy and I almost had it twice, I physically stood up with it! This was the worst. I'll get it soon. 

The clean workout with Matt went well, our cleans were good but our pull ups could have been a lot better. I thought we cycled the cleans pretty quickly, we stuck to all singles, but I know we can cycle them even faster. Our pull ups were slow and we didn't do enough. I opened with a set of 8 and then dropped to sets of 3-5 from there. Our transitions weren't fast enough, we were waiting too long to jump up to the bar. I don't know how confident I would be about doing this event. I mean, I'll do it if that's what's best. But I definitely need to cycle my CTB pull ups a lot faster. 

The EMOM was fun and easy, handstand push ups and deadlifts were no problem.

Great day in the gym!


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