Sunday, March 13, 2016

3/13/2016

30:00 easy aerobic work of choice
+
15:00 mobility 

complete


Fun day at the gym with the bros. 

3/12/2016

A. Back squat, build to a tough double
B. Handstand push ups, 7x7, begin a set every :60
+
Class partner work (row, double unders, wall balls) @80%
+
10:00 mobility work of choice

A. 245
B. complete
+
complete w/Main Street Deet (that's my new nickname for Emily that I just made up) 584 reps
+
complete


Good day! Surprisingly sore from yesterday. 

I was actually pretty happy with the 245 back squat double, I didn't think I would get very high on this today since I was pretty sore. Nice. 

Handstand push ups were okay, arms and shoulders were tired from yesterday. I also need to watch my lockout at the top, since I was trying to go so fast I could feel my arms not fully locking out on a few, and then Stephen told me I needed to make sure I was locking out so I definitely need to be careful. I'll probably slow down the reps just a bit so I can make sure all of them are legit, I don't want to get in the habit of doing bad reps. 

Partner workout was fun but long. Emily and I split up the row calories 25/25/25/25 on the first round and then 20/25 on the second round (can you guess who was rowing the 20?). Double unders were 50/50 and wall balls were split up in sets of 15. My lats were extremely sore by the end, especially on the wall balls. 

3/11/2016

AM
16.3 movement prep

PM
16.3

AM
complete

PM
88 reps (3 bar MUs short of 7 rounds)


FINALLY. My week is here. 

I was really excited when 16.3 was announced because I love bar muscle ups and snatches. I knew this one was going to be all grip.

I definitely started out a bit too slow on the snatches. I did 10 unbroken for the first two sets I think? and then I switched to 5/5. Bar muscle ups were unbroken for the first two or three sets and then I switched to 2/1. My grip was really fatigued and I was worried about failing the third bar muscle up. This was definitely all grip, I was breathing hard but it was nothing compared to the past two weeks. I did the last set of snatches 10 touch and go but only had about ten seconds to get one more bar muscle up and I knew I wouldn't be able to do it. When I redo on Monday, I'm going to open my hands at the top of each snatch to try and save my grip. I'm also going to try and do my bar muscle ups unbroken as long as I can and definitely push the rest on those. I really want to get close to 100 reps. This is probably one of my top 3 favorite Open workouts of all time. 

3/10/2016

10:00 bike @Z1
+
10 sets:
:30 bike @high aerobic effort
:30 bike easy
+
10:00 bike @Z1

complete
+
complete
+
complete
+
lots of mobility 

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