Thursday, July 7, 2016

7/6/2016

AM
45:00 assault bike @Z2, same pace as last week

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. Squat clean, build quickly to a tough (not max) single
+
For 10:00
evens- 1 squat clean + 1 hang squat clean + 1 front squat, moderate, crisp reps throughout
odds- 2-3 dead hang to inverted
+
10:00 @80%
10 strict pull ups
10 alternating reverse KB lunges, 35/hand
.5 mile assault bike

AM
complete
315 calories

PM
A1. complete
A2. complete
B. 205
+
complete
135-145-155-165-175
3 DHTI each set
+
complete


Let me just say this. The 45:00 assault bike SUCKED today. It was just the worst. It was so difficult compared to last week, I couldn't believe how bad I felt literally the entire time. My legs were tired, I was having trouble holding it at 49 RPM, and I was breathing pretty hard compared to the other previous weeks. I actually considered quitting several times. I was fifteen minutes in and I thought, "there's no way I can do another THIRTY MINUTES of this! I feel awful!" but I kept going. I told myself to just get to thirty minutes and then I would be in the home stretch, but I seriously almost stopped a couple times. BUT I DIDN'T. I knew that mentally I needed to just stick it out even though it felt shockingly bad this week. I have no idea why it was so hard today. I was actually angry as I was doing this because I couldn't believe how shitty I felt. Fitness is hard. Hopefully it was just an off week. 

Squat cleans were super weird today, I was pulling WAY too early and wasn't fully extending my hips before dropping under the bar. I was basically pulling a Sam Dancer and just staying in the squat position for the entire lift. It was so weird, especially because my cleans went so well last week. My legs were also really fatigued coming out of the squat. I managed to work up to a (slow) 205 with no misses. This was just a very "off" session. 

Luckily things turned around during the EMOM. I started at 135 and added ten pounds each set to end at 175 for the final set. Hang cleans were really fast and everything was crisp and easy. 

I moved pretty slowly through the 80% piece, at this point I was mostly just hot and tired. KB lunges weren't as bad as I thought they would be. Strict pull ups were broken up 4/3/3. 

7/5/2016

AM
10 sets:
500m row @2:06.0-2:06.9 for all sets
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 mat
5 dragon flags
+
A. Push press, 3-2-1-1, 21x1; 2:00 rest
B. Clean-grip deadlift, 12x3 @105% of 1RM clean, 11x1, begin a set every :60
+
5 sets for even times:
15 KB swings
15m handstand walk
45 double unders
2:00 rest
+
Crossover Symmetry recovery

AM
2:05.8
2:06.0
2:05.9
2:06.2
2:06.2
2:06.1
2:06.0
2:06.4
2:06.4
2:06.0
2:06.1

PM
complete
+
A. 135-145-155-165
B. complete @235
+
1:35
1:34
1:34
1:34
1:49
+
DNS


I was really surprised to hit 165 on the push press, this ties my PR. It got stuck a little bit going up but I was able to press it out. 

My shoulders were smoked during the workout. The heavy KB mixed with the handstand walk was tough. Handstand walk was pretty good today and I was able to go unbroken until the last set, I came down around 40 feet. I need to get better about kicking right back up instead of standing there shaking out my arms. Double unders were unbroken for all sets. 

I didn't have time to do any Crossover Symmetry recovery, had to get to CFC for an assessment. 

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