Wednesday, February 17, 2016

2/16/2016

AM
5 sets of:
3:00 bike @high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest

PM
A. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, 1-1-1-1-1 starting light and adding a bit, begin a set every :90
B. Back squat, build quickly to a moderate triple 
+
6 sets even:
10 CTB pull ups
20 wall balls, 14 to 10'
:90-2:00 walk rest
+
10:00 bike cool-down

AM
complete

PM
A. 85-95-105-115-125
B. 225
+
:53
:52
:52
:54
1:04
1:11
+
complete


Today was better. 

Snatches were super easy today and felt crisp. I kept overextending on the hang snatches though, it was a bit weird. Almost every rep was too far behind me. Overhead squats felt GREAT today! 

Back squat was easy. 

CTB/wall ball piece went well, much better than I was expecting. After my "episode" yesterday I wasn't sure how the CTB pull ups were going to go, but they weren't bad at all. I did the first four sets easily unbroken and then had to break them up 6/4 on the fifth set and 6/3/1 on the sixth set because I felt myself tearing. All sets of wall balls were unbroken and were pretty easy. Who am I? 



2/15/2016

AM
5000m row @Z1, off every 1000m to walk around for a minute

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips; :60 rest
B. Power clean & push jerk touch and go on ground and shoulders, 3-3-3-3-3 moderate; :60 rest
+
AMRAP in 5:00
750m row
max burpee muscle ups in remaining time
+
2 rounds not for time:
10-15 light/moderate reverse hypers
:30/side plank
5 hollow to superman rolls (1=hollow to superman back to hollow)

AM
complete

PM
A. complete
B. 105-115-125-135-145
+
4 burpee muscle ups + 1 mental breakdown 
+
complete
45#/side for RH


Well, I mean......

Training started off really well. I crushed the TNG power clean and push jerks, there were awesome and so easy. 145 was no problem for a quick set of three. I would like to see how heavy I could go with this. 

The row/burpee muscle up workout was basically a disaster. I did well on the row, I finished in exactly 3 minutes and had two minutes for burpee muscle ups. That's plenty of time. Isn't it? You would think. I chalked up my hands and did my first burpee muscle up. It felt impossible. My arms were so fatigued and I could barely press out of the dip. This triggered a weird emotional freak out that basically consumed me for the rest of the two minutes. I was like WHY WAS THAT MUSCLE UP SO HARD? and then I started worrying about ripping my shoulder out while doing a muscle up, and what if I have to get shoulder surgery? I did another BMU and it was pretty easy but it was also too late at this point, I had wasted so much time I just gave up. I only got four total in two minutes. That's embarrassing and obviously not how I would normally perform on a workout like this. I talked to Stephen afterwards and he basically told me I can't obsess about getting injured. It's tough not to worry about this from time to time, especially when you have seen your coach and your best friend undergo surgery due to injuries. And I know Stephen's was pretty rare. And I also know this is basically all in my head. I just need to keep up with my stability/mobility work and stop freaking out about it. Sorry Stephen. If I have to cover myself in tape during the Open to stop myself from worry about it, that's what I'll do. 

2/14/2016

Long, unplugged hike or easy 30:00-60:00 bike

30:00 bike complete 

2/13/2016

A. 1&1/4 front squats, 4-3-2; 2:30 rest
+
For reps @95%
:60 muscle ups
:60 rest
:60 CTB pull ups
:60 rest
:60 toes to bar
:60 rest
+
Partner work TBD, will include rowing + thrusters
+
3 rounds not for time:
6-12 unweighted glute-ham raises
12 glute-ham sit ups

A. 175-185-195
+
9 muscle ups
9 CTBs (stopped early)
24 toes to bar
+
15.5 with Emily- 12:54
+
DNS


I think I definitely should have gone heavier on the front squats, 195 was not hard at all. 

Muscle up were okay, I was not warmed up enough for these at all. I did 5/3/1. This doesn't seem like very many. I should be able to get more than nine muscle ups in one minute. Also, I should be able to string together more than five. This was definitely due to lack of warm up. I started the CTB pull ups and did 9 butterfly before I stopped. I felt something tugging in my right pec (the same one Balza worked on a few days ago) and it made me nervous so I just hung out until the next minute started. Thinking back, I should have tried kipping to see if that bothered it. A lot of this is probably just me being paranoid from watching my best friend get shoulder surgery, but it's also paranoia about getting hurt right before the open. I'm basically terrified of getting injured now. Shoulder didn't bother me on the TTB, these actually went pretty well. I guess it's just the butterfly motion that was bothering it? Merrrrr. I saw Balza on Thursday and he said I had a minor pec strain but it felt totally fine on Friday evening. I feel like a headcase right now to be honest. 

15.5 with Emily was both awesome and fucking terrible. This hurt so much. I can't even believe how terrible this was. I'm really glad I partnered with Emily on this, she pushed me a lot. I definitely would not have made myself hurt that badly if I was partnered with anyone besides Emily or Megan. Emily started on the row and it was BLAZING fast. I tried to keep the first 27 calories around 1200-1300. I broke up the 27 thrusters 20/7, these felt fast and light. The 21 calorie row was pretty terrible, I didn't have much rest after the thrusters because Emily was ripping through the row. The 21 thrusters were broken up 15/6. By the time I had to row the 15 cals, I was in pretty bad shape. I remember Stephen telling me to stay standing. I tried to keep a good pace on the row and I broke up the thrusters 8/7. The last 9 thrusters were unbroken. I felt like garbage after this was over, and Emily was totally fine. She crushed it. I'm really glad we teamed up on this, we fucking destroyed it. This was a nice little preview of things to come in the next few weeks. I think if I did 15.5 by myself, my time would improve from last year. 

I was too nauseous after 15.5 to do any GHD sit ups, the thought of doing that motion made me want to vomit. 

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