Tuesday, April 19, 2016

4/18/2016

A. Front squat, 3x4-5, 40x1; 2:30 rest
B. Close-grip bench press, 5-5-5, 22x1; 2:00 rest
+
For time:
5 muscle ups
10 assault bike calories
4 muscle ups
10 assault bike calories
3 muscle ups
10 assault bike calories
2 muscle ups
10 assault bike calories
1 muscle up
+
For time:
10 strict pull ups
20m prowler push w/straight arms
8 strict pull ups
20m prowler push
6 strict pull ups
20m prowler push
4 strict pull ups
20m prowler push
2 strict pull ups
+
Crossover Symmetry recovery


A. 155-175-190(4)
B. 90-100-105
+
6:05
all muscle ups unbroken
+
6:38
140# on prowler
+
complete


Fun day!

Front squats were okay, I don't think I warmed up enough for these. My left hamstring got super tight on the second set which is weird because that never happens. 

Bench press was good, this is getting easier. 

The muscle up workout was really cool! I enjoyed this a lot. I tried to keep my transitions really short between muscle ups and the bike. All muscle ups were unbroken and felt great. I tried to keep the assault bike steady but fast. I'm pretty pleased with my time, Stephen said he didn't think I could go much faster than that. I moved pretty well on this. 

The strict pull up workout was rough. I thought I would be able to do some of the sets unbroken but I had to break at least once, sometimes twice, on all of them. I dropped the prowler weight from what I normally use (180) because I wanted to be able to move it more efficiently. It was still tough. Strict pull ups are so hard when you're out of breath! 

4/17/2016

Long, unplugged hike

DNS


Errrrr sorry Stevo. I didn't do this today. I woke up at 10:00 exhausted from the Festivus Games (is it possible to be drained from standing around for ten hours? I guess so) and had a lot to do so I skipped the hike. I did take my dog on a walk if that counts. 

4/16/2016

OFF for Festivus Games 

Great day watching two groups of athletes compete at the Festivus Games! I had three guys from MSC compete in the morning and four ladies from CFC compete in the afternoon. It was definitely a long day, I was there from 8:00 AM-6:00 PM, but it was worth it. Everyone did really well. I had one athlete win his heat on the first workout and place second overall for that event, everyone set a thruster PR, and I had one athlete make it to the final workout! Overall, a great day. I was very proud of everyone. 

Jay, Ben, and Brad from MSC


      Janice, Heather, Kim, and Emily from CFC



4/15/2016

AM
30:00 bike @Z1, off every 5:00 for 2 dead hang to inverted w/controlled descent-tuck 1 or both legs to scaps/shoulder to control the movement

PM
A. Back squat, 3x6-8, 3030; 2:30 rest
+
7-6-5-4-3-2-1
unbroken strict pull ups
unbroken strict handstand push ups
+
3 sets:
10 power cleans, 95
10 alternating front rack lunges, 95
goal is unbroken for all 20 barbell reps
500m row @high aerobic effort 20 airdyne calories @high aerobic effort 
2:00 walk rest
+
3 sets:
15 burpees
:60 rest
200m run @high aerobic effort 
:60 rest

AM
complete

PM
A. 145-165-175(7)
+
4:21
+
complete, everything unbroken
+
complete


I had a really weird stomach ache today so I wasn't able to fully enjoy my programming as much as I wanted. It was a really good day, I just couldn't concentrate. I kept getting waves of nausea that would come and go as I was training, it was really annoying and I have no idea why it was happening. ANYWAYS. 

The back squats are getting better, the tempo isn't as much of a shock as it was the first week. It still sucks though, I'm always winded after every set. 

The strict workout was fun! I definitely should have pushed the rest more before the strict handstand push ups, these felt awesome today. I did everything unbroken with no issues. 

The barbell workout was cool, I liked having to do everything unbroken. Power cleans were extremely easy but lunges got tough by the third set, mostly because I was breathing hard. Subbed assault bike for the row since the class was using the rowers. 

Burpees actually felt pretty good today, I was able to keep them very steady for every set. My stomach was feeling weird on the run. 

4/14/2016

OFF

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