Thursday, July 14, 2016

7/13/2016

AM
45:00 assault bike @Z2 by feel- take heart rate every 5:00

PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow & controlled keeping hips level, :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep, :30 rest
+
For 10:00
evens: 1 squat clean + 1 front squat, moderate, crisp reps throughout
odds: 3 lean away pull ups, 31x0
+
10:00 @80%
3 dead hang to inverted
9 burpees
15m sandbag walking lunges
+

5 sets:
:15 row @95%
1:45 rest

AM
complete
309 cals

PM
A1. complete
A2. complete
+
complete
145-155-165-175-185
+
complete
+
78m
75m
74m
74m
74m


My AM session was SO MUCH BETTER than last week. I was much more relaxed and my breathing was a lot better. I forgot to take my heart rate, I remembered halfway through and then didn't want to mess up my screen by pushing one of the buttons so I just left it. Sorry Stevo. I was more comfortable holding 48 RPM (usually I'm at 49) and I ended up 6 calories short of my usual goal (315) but it was just so much better. Last week I felt stressed out the entire time and wanted to quit, this week I was relaxed and time went by quickly. 

The EMOM was cool, squat cleans were easy but front squats got tough by the end. My legs were tired today. The lean away pull ups are different, I really like those. 

80% piece was fine, I used the lightest sandbag for the lunges. 

Row sprints.....we meet again. 

As I was warming up today I noticed a sudden nagging pain behind my knee/in my lower hamstring area. It was very weird, I've never had any issues in that area before. It didn't bother me during the workout but later that night when I was at home it flared up. It was extremely tight and kind of painful and it was uncomfortable to walk on it. I made sure to ice it a lot before I went to bed. I literally have no idea what I did to piss it off and I'm hoping it goes away ASAP. My right knee has been feeling really good for a few weeks and now my left knee is acting up. UGH. 

7/12/2016

AM
8 sets:
500m row @2:05.0-2:05.9 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 mat
5 dragon flags
+
A. 1 push press + 1 push jerk, 4x1, 21x1; 2:00 rest
B. Clean-grip deadlift, 12x2 @100% 1RM clean, 11x1, begin a set every :30
+
6 sets for even times:
10 russian KB swings, 70
10m handstand walk
10 row calories
30 double unders
2:00 rest
+
Crossover Symmetry recovery

AM
2:04.9
2:05.1
2:05.0
2:05.0
2:05.0
2:05.1
2:05.0
2:05.0

PM
complete
+
A. 125-135-145-160
B. complete @225
+
2:01
2:01
1:55
2:09
1:57
2:00
+
DNS


Another good day! 

Really happy with the push press/push jerk, I'm glad I'm able to consistently hit a 160-165 push press right now. I almost threw 170 on the bar after I was done just to go for a push press PR but then I was like mmmmm, better not. I don't want to force a PR.

Deadlifts were easy. 

I enjoyed the six sets, everything was unbroken. I think my time on the fourth set was so slow because my handstand walk slowed down? I'm not sure what the deal was on that set. 

Ran out of time before I could do COSR. 

7/11/2016

A. Front squat, 2-2-1-1, 20x1; 2:30 rest
B. Toes to bar, 20x3 unbroken, begin a set every :20
+
10 rounds for time:
1 squat clean, 165
10 unbroken wall balls, 14 to 9'
+
Crossover Symmetry Recovery

A. 205-215-225-235
B. complete
+
7:55
+
complete


Solid day. I was hoping the stars would align and I would hit a front squat PR but alas, it wasn't there today. 225 was really easy but 235 was slow on the way up. This is ten pounds under my front squat PR so I guess it's not too bad. Hitting a 250 front squat seems pretty far off in the distance right now but the last time I tried to front squat 235 (the week after the Open) I failed it, so my strength is definitely improving. 

Toes to bar were easy. 

I pretty happy with my time on the squat clean piece, I really think I went as fast as I could. I wouldn't do anything differently. I'm not sure if this time is too slow but I thought my transitions were good all around. I went right into the wall balls after the squat clean and I tried to limit my rest before each squat clean attempt. I was definitely resting a little longer before each clean the more I became fatigued. I liked this workout, it was fun! 

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