Thursday, March 10, 2016

3/9/2016

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

PM
A. Overhead squat, build quickly to a moderate triple from the ground
+
3:00 @90%
3 muscle ups
6 assault bike calories
+
5:00 rest
+
For time @90%
30 row calories
30 box jumps w/step down, 20
30 wall balls, 14 to 9

AM
complete

PM
A. 155
+
3 rounds
+
4:31


Really happy with the overhead squat triple from the ground (video). I told Stephen I remember practicing this for regionals three years ago and I could barely squeak out 115 for three reps (and I had to clean it). This is a nice improvement. I also tried a new setup for my snatch and it worked really well, I'm going to keep practicing it. I tried to make relatively big jumps, I went 105-125-145-155 and had no misses. Very good day of lifting. 

Muscle ups felt good today, three unbroken every set. I had about 10 seconds after I finished the third round of assault bike calories so I wasn't able to get another muscle up.

The second piece went about how I expected, I started out rowing 1200 cal/hr but ended up around 1030. Meh. I should have held that first pace the whole time. The box jumps were reaaaaal slow. My legs were really tired. Also, I hate box jumps. I'm much more efficient when I can step up. Wall balls were unbroken so that was cool. 

Overall a solid day. 

3/8/2016

AM
30:00 bike @Z1

PM
A. Bear crawl, 5x10' forward + 10' backward slow & controlled, :60 rest
B. Handstand push ups, 3x max (-5) kipping, :60 rest
+
Every 2:00 for 12:00 (3 sets of each):
1st: 1 round of DT @105
2nd: 20 row calories
+
crossover symmetry recovery
+
10:00 assault bike cool-down

AM
complete

PM
A. complete
B. 29-20-19
+
complete
+
complete
+
DNS


Good day, definitely still sore from the 16.2 redo. Handstand push ups weren't as easy as they were on Saturday, I still managed to get a decent amount of unbroken reps but they were harder today. My arms and shoulders were blown up afterwards. 

The DT/row piece was tougher than I thought it would be. The first two sets of DT were pretty easy but my forearms were really tight on the third set and the shoulder to overhead got pretty tough. I was holding about 1200 cal/hr on the row and was finishing in a little over a minute. It was fun doing this with Addison, I was finishing before her on DT and she was finishing before me on the row. Classic pals with different strengths. 

Ran out of time before I could do the assault bike cool-down. 

Fun day training with my buddy Addison! 

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