Monday, April 4, 2016

4/3/2016

Long, unplugged hike

75:00 complete @Cincinnati Nature Center w/Heather 

4/2/2016

A. Clean-grip deadlift, build quickly to a tough but perfect single- nothing ugly
+
For time:
250' handstand walk
+
partner work, will include wall walks, swings, and rowing

A. 300
+
4:12
+
12:22 w/Leah 


Fun day!

Clean-grip deadlift was pretty easy and I'm pretty sure 300 is a PR for CGDL. I filmed myself to make sure my form was legit and it looked good, back was straight and it was a smooth pull from the floor. 

The handstand walk was surprisingly hard. RIP my traps. I completed the first 100' in one minute then everything went downhill. I started slowing down, my hands felt heavy and I could feel myself shrugging my shoulders so hard. This got really tough. I should definitely be able to do this in under four minutes. This was unpleasant. 

Partner workout with Leah was awesome, we crushed it. I thought we broke everything up really well. We traded singles on the handstand walks, fifteens on the KB, 250m on the row. I don't think we ever really slowed down the entire time. This was fun! 

4/1/2016

AM
30:00 mobility 

PM
3 rounds as warm up:
200m run
10 burpees
+
A. Snatch, 10:00 technique work- you pick the loads but nothing beyond moderate for the day
B. Back squat, build to a moderate/tough set of 10, 3030- yep, that's a minute of squatting
C. Supinated chin-over bar hold, 1xmax effort
D. 1-arm DB overhead carry, build to a max 40-50m/side
+
2 sets steady:
10 strict pull ups
50m straight arm prowler push, very heavy grind
10 strict toes to bar
rest as needed

AM
complete

PM
complete
+
A. worked up to an easy 145
B. complete @135
C. :35
D. 60#/side
+
complete
180# on prowler 


Today was awesome! It feels so good to be back to normal training, I missed it. 

Snatches were crisp as hell today. I focused on snappy arms and speed under the bar. I worked up to 145 very easily with no misses. 

Back squats were ROUGH. This is, by far, the worst tempo I've done so far. I'm definitely glad I didn't go any heavier than 135, the first four reps weren't that bad but then it started getting shitty. It's the three seconds on the way up that's the hard part. Also, it got really difficult to breathe, I was very winded when this was over. I enjoyed it though, it's something different and it's a fun challenge.

I was a little disappointed with the chin-over bar hold, I thought I would be able to go a littler longer than this. I'm not sure if my grip was too close? But my biceps blew up right away. 

DB overhead carry was fine, I think I could have gone up to 65# but these really hurt my hand. I'm not sure if maybe I'm holding the dumbbell incorrectly overhead or something? The sets at 50 and 60 were definitely a little painful. 

The prowler piece was cool, I enjoyed this. I wasn't sure if I was supposed to be keeping track of my times. I broke up the strict pull ups 5/5 on the first set and 5/3/2 on the second. Prowler definitely got tough at that weight but I was able to keep it moving. It was tricky going from the prowler to the strict toes to bar, I was breathing very hard so it was tough to keep everything controlled. I feel like I did the strict toes to bar wrong, I haven't done these in a very long time and they felt awkward. Am I allowed to bend my knees? I definitely need to work on these. 

3/31/2016

10:00 bike @Z1
+
10 sets:
:30 bike @high aerobic effort- sprint the last :15 of the last set
:30 bike easy
+
10:00 bike @Z1

complete
+
complete
+
complete 

3/30/2016

Not for time:
10 dead hang to inverted, :03 pause @top and controlled on the descent
30 alternating light turkish get ups
30 strict pull ups, 21x0
+
10:00 mobility work of choice

complete
35# for TGU
+
complete 

3/29/2016

AM
30:00 bike @Z1

PM
A. Bear crawl, 5x10' forward + 5x10' backward slow & controlled; :60 rest
B. Reverse hyper, 20-20-20 light, 2:00 rest
+
3000m row@Z1
+
Crossover Symmetry recovery
+
10:00 assault bike @Z1

AM
complete

PM
A. complete
B. complete, 45#/side
+
complete w/Byrd
+
complete
+
DNS, subbed a 45:00 hike @Ault Park with Heather 

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