Thursday, April 28, 2016

4/27/2016

AM
10:00 assault bike @Z1
+
For time & movement quality- push the pace
20 alternating turkish get ups, tough
+
10:00 assault bike @Z1

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. Clean-grip deadlift, 10x2 @1RM clean, 11x1, begin a set every :60
C. Seated on floor DB shoulder press, 3x5-6, 21x1; 2:00 rest
D1. 1-arm DB row, 3x5-6/side, 20x1, :30 between sides, :30 rest
D2. Axle overhead walking lunge, 3x30m unbroken (15m out & back), :30 rest
D3. Front leaning rest on rings, 3x:30, :30 rest
+
20:00 assault bike @Z2, goal is 140 total calories

AM
complete
+
9:38 w/35#
+
complete

PM
A1. complete
A2. complete
B. complete @225
C. 30-35(5)-35(5)
D1. 45-50-55
D2. complete w/70#
D3. complete
+
167 calories


I really tried on the turkish get ups! MSC didn't have anything between 35 and 53 so I went with 35. That seemed tough to me, I think 53 would have taken me forever. 

DB seated shoulder press were rough today, they were all over the place. I felt like I had no control over them and one arm was going one way and the other arm was going another way and it was just bad. I stuck with 35 for the last two sets. 

Man, those overhead walking lunges were a real b-hole. That was really tough. 

The 20:00 assault bike was so much harder than last week! My breathing was good but my legs and arms were toast almost immediately. Originally I tried to keep the same pace as last week (208-228 watts) but I fell to 176-207 the whole way. It took about ten minutes for me to settle in to a solid, steady pace. 

4/26/2016

AM
10 sets:
500m row pace from 25:00 row/burpee test
2:00 walk rest (5:00 between sets 5&6)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
:10-:15/side 1-arm passive hang from bar
:10-:15/side bottom of pistol hold- cut if knee is still wonky :30/side 1-leg balance 
+
4 rounds @80%
400m run
6 stone over shoulder, small stone
30m stone carry
100m farmers walk, 53/hand
+
Crossover Symmetry recovery

AM
2:11.5
2:13.5
2:13.3
2:13.6
2:14.0
2:13.7
2:13.6
2:14.2
2:14.0
2:14.0

PM
complete
+
complete
+
complete


Apparently I was rowing way too slow last week. I thought my pace was supposed to be around 2:20 but Heather informed me it was actually 2:15. Oops!

Handstand hold was really good today, I hit a PR of :22. It might not seem like much but that's a pretty long time for me. I was only able to do :10 for the passive hang, my hands felt raw, maybe from all the toes to bar yesterday? It hurt to hang from the bar. The 1-leg balance was harder than I thought it would be. 

The four rounds were real rough today guys. I had no energy. The run started sucking by the second round. The stone was actually pretty fun and the carry wasn't bad. For some reason the farmers carry was awful today. My forearms were blown up and 53 pounds felt so heavy. I was dragging during this entire thing, I think it took me around 35 minutes? I didn't really time it, I know when I stopped the clock said 25:00 but I had started before the class started. I took a lot of water breaks. I'm wondering if my body is just adjusting to the new diet? I asked Duprie if he felt a dip in energy/performance when he first started RP Strength and he said yes. He said it will get better after about a week, so that's good. It made me feel better that he also went through the same thing. Definitely feeling leaner though and much happier about taking control of my nutrition. Hopefully I'll be back to normal energy levels in the a few days!

4/25/2016

A. Front squat, 4x3-4, 40x1; 2:30 rest
B. Close-grip bench press, 4-4-4, 22x1; 2:00 rest
+
For time:
9 muscle ups
20 assault bike calories
6 muscle ups
50m sled push w/straight arms, tough grind effort
3 muscle ups
+
10:00 rest
+
For time:
30 toes to bar
90 double unders
20 toes to bar
90 double unders
10 toes to bar
+
Crossover Symmetry recovery

A. 175-185-195(3)
B. 100-105-110
+
9:03 w/160# on prowler
+
8:28
+
complete

Front squats felt heavy today and my fucking belt kept popping off! This was super distracting. Time for a new belt! 

Bench press went pretty well, this is definitely improving. I'm becoming more comfortable with this for sure. 

Ughhhhh the muscle up workout was so bad, this took me way too long. I broke up the muscle ups 6/3, 3/3, 3. I was just resting too much, especially during the prowler push. 

The toes to bar workout started out really promising, the 30 TTB actually felt pretty good and I was like, "is this workout actually going to go better than the muscle up workout?!" but it went downhill after the first set of double unders. I started with sets of four on the toes to bar, then went to threes around 16, then twos, then the last few were quick singles. Double unders were terrible today, the first set was 50/40 and the second set was 50/25/15. My arms were really sore on the double unders. I tried to stay steady on the toes to bar, I was down to singles pretty quickly in the set of 20. The set of 10 was a few doubles and then singles. Meh. Not my best. My core fatigues so quickly on toes to bar. 

4/24/2016

Long, unplugged hike

30:00 @Symmes Park
+
1 hour of mowing the lawn


First time walking through Symmes Park since high school, it's three minutes from my house and I always forget about it. It's pretty small and I'll definitely do two loops next time to make it a full hour, this will be a good option when I don't feel like driving all the way to Ault Park. 

4/23/2016

A. Hang power clean, build to a heavy triple, then accumulate 3 more singles @that weight, rest as needed
+
Partner work- to include runs, wall balls, pull ups & farmers walk
+
Bis, tris, and abs of choice

A. 165
+
18:50 w/Josh
+
complete? 


Mehhhh. I was in a bad mood today and couldn't shake it. 

The hang power clean was so pathetic, what the heck. I don't know why my hang power cleans have been feeling so heavy the last couple times, this happened last time too. I just felt slow under the bar and not very explosive. Usually a 165 HPC is super easy. 

The partner workout was cool! The running at the beginning was definitely the worst part. Josh and I split up the 800m into 100s and did sort of a "follow the leader" thing. We split up the pull ups in sets of 5, I did mine all butterfly and they felt great! The wall balls also felt super easy, we just traded sets of ten on these. The farmers carry was a little awkward because I accidentally grabbed a 35 and a 53. Oops. 

Errrrrrr bis and tris did not go well. Apparently I do not know how to do this, according to Duprie and Mike. They were showing me how to do dumbbell curls, reverse curls, hammer curls, etc. I was failing at all of it, they were having a pretty good laugh. Mike said I was being too explosive under the dumbbells and I looked like I was trying to clean them. I also did some band pull downs and apparently I was even doing THAT wrong. Everything was awkward. Hopefully I'll do better next week? 

4/22/2016

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

PM
A. Squat snatch, accumulate 7 singles @80-90% 1RM, rest as needed
B1. Back squat, 3x4-6, 3030; :90 rest
B2. Weighted strict supinated CTB pull ups, 3x3-5, 21x0; :90 rest
+
For time:
10 strict handstand push ups
5 bar muscle ups
8 strict handstand push ups
4 bar muscle ups
6 strict handstand push ups
3 bar muscle ups
4 strict handstand push ups
2 bar muscle ups
2 strict handstand push ups
1 bar muscle up
+
5 sets:
8 alternating DB snatches
24 row calories
8 erg-facing burpees
:90 walk rest

AM
complete


PM
A. 130-130-140-140-150-150-150
B1. 165-175-185
B2. 5-7.5-10
+
4:31
+
3:10 w/30#
3:03 w/35#
3:00 w/40#
3:03 w/45#
3:07 W/45#


Today was really fun! All my favorite stuff in one day. 

Snatches started off feeling a little slow but got better once I got to 150. Three crisp singles at 150, no misses. I like consistency. 

Back squats are getting much better, this tempo is becoming a BIT more tolerable. 

Weighted CTB pull ups were okay, they mainly just hurt my wrists. For some reason the supinated grip is really uncomfortable for me. 

The bar muscle up workout was awesome, I really enjoyed this. I thought I would be able to do all the strict handstand push ups unbroken (classic) but alas, I did not. The first ten were unbroken but I knew I would have to start breaking them up after that. I went 10, 4/4, 3/3, 2/2, 2. These were tough today and definitely made the bar muscle ups a bit more challenging. All bar muscle ups were unbroken. Yay! My breathing was good on this workout, my arms were just really fatigued. 

The row piece was tough, I felt kind of drained by this point. My legs were dead on the row. I started relatively light on the dumbbell snatches and went heavier each set. The two sets at 45# were slow and awkward. Burpees were steady. The row was not pleasant, legs felt like bags of sand. 


On another note, I started following the RP strength templates. Today is day 2 on the "base" template. I am just really hoping to lean out and get my food in order. This seems perfect for me, it tells me exactly how to break everything down at each meal and how much of everything I need to be eating. Hopefully it doesn't get in the way of my performance too much in the first couple weeks. 

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