Monday, May 9, 2016


Long, unplugged hike


I was planning on going hiking later in the afternoon but it looked like it was going to rain so I decided against it. I mowed the lawn for an hour, does that count as active recovery? 


A. 1 power clean + 2 hang power cleans, build to a tough set
B. Strict handstand push ups, 5x max (-2), begin a set every :90
Partner work TBD- probably row, wall balls, double unders
Bis, tris, and abs of choice

A. 200
B. 7-7-6-6-6 (completed after partner workout)
10 rounds complete w/Josh 

Today was MUCH better than yesterday. 

I'm SO HAPPY I hit 200 on that complex, especially because last week I struggled to hit 185. It wasn't too difficult, I'm curious to see if I could hit 205 on this. 

I did the strict handstand push ups after the partner workout (the class was getting ready to go and Josh needed a partner). I probably could have done a few more if I was totally fresh but I guess these numbers aren't too bad. 

I really enjoyed the partner workout, this was my favorite one we've done so far. I liked how the partners switched movements, that was really cool. All double unders and wall balls unbroken, breathing felt great the whole time. I always enjoy partnering with Josh, he's a cool dude and he works hard. 

Bis and tris were better this week, I did some hammer curls with Josh, ab wheel roll outs, and hollow rocks. 


30:00 bike @Z1, off every 5:00 for 6 alternating DB snatches @40

A. Snatch pulls, 5x1 @185; :90 rest
B. Back squat, 6-6-6, 40x1; 3:00 rest
C. Weighted strict supinated CTB pull ups, build to a heavy double
AMRAP in 10:00
max muscle ups, 200m run every time you come off the rings
3 rounds for time:
300m row
200 ski erg


A. complete
B. 185-195-205
C. complete w/45# @145 BW
24 muscle ups


Today started off pretty well, snatch pulls and back squats were feeling good. Definitely happy to be done with the 3030 tempo on the back squats. 

I think 45# is okay for a CTB double? I kind of rushed through this because I wanted to do the muscle up workout with Conner. 

Speaking of the muscle up workout, I was super disappointed with my performance on this. I was hoping to hit at least 7-9 muscle ups to start but I only got 6, the rings were swinging all over the place and I tried to steady them at the top but I had to just come down. The running started feeling bad almost immediately, my breathing was terrible and my legs were really heavy. I was going sooooo slow on the run. Muscle ups were 6/5/4/4/3/2. These were okay, Stephen said they looked fast the whole way through. I definitely should have tried to push the rest more on these though, I was standing around a lot before jumping up to the rings, especially at the end. I should have gotten closer to 30 muscle ups on this. The running did me in today. 

I was also not happy with how I started the row/ski erg workout. I don't know what was going on but I rowed the first 300m SO SLOW. Like, a 2:03 pace. I was casually talking to Austin as I was rowing. I shouldn't have been doing that and I don't know why I was going about it so casually. Luckily Stephen walked in after my first row and told me I needed to get that shit down to a 1:53. I'm glad he did that. I was able to pick up the pace on the second and third row and hold between a 1:53-1:55. I think I kept the ski erg at a solid pace for all three rounds. I wish I wouldn't have done my first row so slow. I don't know what my deal was on this. 

Overall not happy with how I performed today. 

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