Sunday, February 21, 2016

2/21/2016

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

DNS, woke up with a raging cold this morning. It was pretty mild last night and I thought it would go away if I got enough sleep but when I woke up today it was a lot worse. Ugh. Hopefully it goes away in the next few days and is completely gone by Friday. 

2/20/2016

10:00 to establish both a moderate/tough snatch and clean & jerk
+
partner work TBD, will include wall walks, swings, row & double unders
+
For time @97%
35 assault bike calories

135 snatch
185 clean and jerk
+
complete w/my buddy Gruber
+
2:05


Very underwhelming lifting session today, I really underestimated myself on the snatch. I didn't think I would really be able to work up to anything super heavy in five minutes (I wanted have equal time for both lifts) so I went 105-125-135 and then it was time to switch to clean and jerk. 135 was SUPER easy and I should have jumped to 145 after 125. Clean and jerk was weird, I went 135-165-185 but I actually failed the first jerk at 185. What? Yes. I didn't punch underneath low enough and I was basically trying to press it up. This was super frustrating. I tried again and hit the jerk but it was very wobbly, my core was super unstable and I took a few steps forward with it. This is very unlike me and I'm not sure what the deal is, especially at this weight. I shouldn't be failing jerks at 185. Not cool. 

I really enjoyed doing the class, can I possibly do this more often? It was awesome. I partnered up with my buddy Gruber, he did a great job. The first 8:00 AMRAP was 4 wall walks and 16 KB swings. I did my swings @53 pounds. We alternated wall walks on the first few rounds and then I started doing 2-3 in a row once Gruber got fatigued. We traded 8 reps each on the swings. I felt really aerobic during this workout and it was actually kind of a confidence boost. At one point when I was doing my KB swings, Austin said I looked really fit and aerobic. I felt good. The second workout was an 8:00 AMRAP of 1600m row between the two of us and then max double unders. We traded 400m each on the row and I started on the double unders. I did a set of 85, then 35, then 25 before time was up. This was really fun! It was a nice change. 

The assault bike was just the worst. My goal was to be around 2:00 so I'm pretty pleased with my time but I think I paced it wrong. I went out pretty hot and started to fade around 21 cals. I picked it back up around 25 and just hung on for the last ten calories. This was awful. Is it possible to feel pain in your teeth while doing the assault bike? Because that's what was happening. This was rough and  it took me awhile to recover. I think if I did this a second time and had a better plan going in, I could get it under 2:00. 

2/19/2016

AM
10:00 bike @Z1
+
3 sets:
:30 row sprint
4:30 walk rest
+
10:00 mobility 

PM
A. Front squat, 3-3-3 moderate/tough, 2:30 rest
+
AMRAP in 10:00
60 bar-facing burpees
30 overhead squats, 85
10 muscle ups
+
3 rounds not for time:
10 assault bike calories
10 unbroken CTB pull ups

AM
complete
+
152m
151m
155m
+
complete

PM
A. 195-205-215
+
9 muscle ups
+
complete-ish. CTB pull ups broken up 5/5 due to fear of tearing 


Mehhhhhhhhhhhhhhhhh.

Front squats felt really good today, 215 was pretty easy for three. 

I was super disappointed with my score on the 10:00 piece, I thought I would definitely make it back to the burpees after the muscle ups. I tried to keep the burpees as steady as possible, I probably should have gone a bit faster on the last ten reps. I finished the burpees right around five minutes and took a few seconds to put on my belt. My original plan for the overhead squats was to do three sets of ten. I did one set of ten and then that plan went out the window. My breathing was okay but my legs were toasted. I did 10/6/6/8 for the overhead squats. I wish I would have worn my knee sleeves and wrist wraps for these, my forearms were blown up when I got to the muscle ups and I think my knee sleeves would have helped me bounce out of the squat faster. My right knee was also feeling unstable during some of the overhead squats so I definitely should have worn my knee sleeves. I got to the muscle ups with two minutes left. I did 3/2/2/1/1 and then time was up. My muscle ups felt terrible, what the hell. My arms were so tired and I was catching VERY low, struggling to press out of the dip on some of them. I was also resting way too long between muscle ups. Overall I was not happy with this. My breathing was decent but my muscles were extremely fatigued on the OHS and muscle ups. Afterwards, Duprie and I did 2 muscle ups every :30 for two minutes, just to gain back some confidence. My muscle ups felt awesome and I was catching them super high, so I don't know what the deal was during the workout. I know if I was doing this during the Open and I had Stephen talking me through it I could definitely do better. I'm just frustrated with how tired I felt. I don't want this to happen during the Open workouts. 

I broke up the CTB pull ups 5/5 each set, I could feel my palms getting ready to rip. 

2/18/2016

30:00 bike @Z1 

complete 

2/17/2016

AM
Not for time:
10 dead hang to inverted
+
10:00 @60-70% of [10 assault bike calories + 50m farmers walk @53/hand]
5:00 rest
10:00 @60-70% of [15 row calories + 16 single unders w/heavy rope]

PM
A. Snatch-grip deadlift, build to a heavy single, 31x1; rest as needed
+
AMRAP in 6:00 of [10 handstand push ups + 10 kettlebell swings @53]
3:00 rest
:90 row calories
:90 rest
:90 burpees
+
3 sets:
6-8/side moderate DB external rotation, 30x0
rest as needed
+
10:00 assault bike @Z1 

AM
complete
+
complete

PM
A. 235
+
5 rounds + 2 HSPU
+
30 calories
27 burpees
+
complete
5#-5#-8# for DBER
+
complete


I really enjoyed the AM session, it was fun switching it up a bit. 

PM session was just okay. Snatch-grip deadlift was better than last week but still very tough.

I was pretty disappointed with the AMRAP, I should have done much better than 5 rounds on this. I took too much time between the snatch-grip DL and the AMRAP so I was cold when I started this workout. Handstand push ups were unbroken the first two rounds? I can't really remember. They started feeling terrible pretty quickly, my arms and shoulders were toasted. I'm not sure if I went out too fast on this? I was pretty surprised how tired my muscles were during this entire workout. I thought I would smash this since my handstand push ups have been really good lately but alas, I did not. 

I'm not sure if 30 calories is good for :90. I tried to row as hard as I could. I know 27 burpees is pretty lame, I was so tired by this point and wanted to be done. I felt very drained during this whole workout. 

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