Thursday, June 9, 2016

6/7/2016

AM
10 sets:
500m row @2:08.0-2:08.9 for all sets
2:00 walk rest (5:00 between sets 4&5)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
50 double unders- goal is always unbroken
+
A. Split jerk, 10:00 light tech/speed work, nothing over 135
B. Clean-grip deadlift, 12x3@1RM clean, 11x1, begin a set every :60
C. Close-grip bench press, 2-2-1-1, 20x1; 2:00 rest
+
3 sets for even times:
15 KB swings, 53
15 burpees w/2-hand touch to target 3-6" above standing reach
15 row calories
60 double unders
3:00 walk rest
+
Crossover Symmetry recovery

AM
2:08.0
2:08.3
2:08.2
2:08.5
2:08.1
2:08.3
2:08.5
2:08.3
2:08.4
2:08.5

PM
DNS- totally forgot this part
+
A. complete
B. complete @225#
C. 125-130-135-140
+
3:41
3:35
3:35
+
DNS- did not have enough time 


Rows were tough today, legs were smoked. 

I totally forgot the not for time stuff at the beginning of my PM session. Once I realized I accidentally skipped over it I was going to add it in at the end but then I didn't have enough time before I had to go coach. Oops. I usually don't forget things like that. 

Split jerks were super easy and crisp, 135 was light. I did these in knee sleeves and nanos. 

Clean-grip deadlifts were much better than last week since I wasn't exhausted from Murph. I am itching to try a new clean PR soon. 

Bench press was okay, although I am a bit disappointed I didn't end any heavier. I was hoping to end closer to 145/150 for the last rep but 140 was pretty slow on the way up. 

3 sets were fine, I thought I kept a pretty steady pace on this. I no-repped myself on a few burpees because my hands missed the target. I tripped up on my double unders during the first set but sets two and three were unbroken. My breathing/transitions were good but my legs were tired. 

6/6/2016

A. 1 &1/4 front squat, 3-3-3-3; 2:30 rest
B. Weighted false-grip strict pull ups, 3x3-4, 21x1- no pause @top this week; 2:00 rest
C. Toes to bar, 7x5 unbroken, begin a set every :30
+
For time:
400m run
21 squat cleans, 85
15 squat cleans, 105
9 squat cleans, 125
+
Crossover Symmetry recovery

A. 165-175-185-195
B. BW-5-10(3)
C. complete
+
9:01
subbed .5 miles on assault bike instead of run
+
complete


Front squats were good until the last set, 195 was tough today. 

Toes to bar are definitely getting better, these weren't bad at all. 

The workout was rough. I am still having some weird knee stuff and it mostly just gets aggravated when I run so I subbed assault bike instead. I went out a little too hot at first and Stephen had to tell me to slow it down (classic). The squat cleans felt terrible. My plan was to go 7/7/7 for 85, 5/5/5 for 105 and then singles for 125. I was able to do one set of seven at 85 and then had to switch to five, four, three, etc. I think I did a few sets of three at 105 and then singles after that. I did all singles for 125 and the last few reps felt like garbage (and I'm sure they looked like garbage too). I could tell my back was rounding. My lower back just blows up on workouts like this where I have to do a lot of light reps and I don't take a lot of time to properly set up. My time was way too slow on this and I was disappointed with how heavy the cleans felt. I should be better at things like this, I was having 16.2 flashbacks. This is the kind of stuff I need to be doing though, so keep it coming. 

6/5/2016

Long, unplugged hike

DNS


Didn't have time for a hike today due to a CFC coaches meeting all morning. Will try again next week...

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