Wednesday, August 3, 2016

8/3/2016

AM
45:00 assault bike @Z2 by feel

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
B. Back squat, build quickly to a single @80-90% 1RM
+
For 15:00
1st: 3 touch and go squat snatches, 95
2nd: 3 bar muscle ups
3rd: :45 assault bike recovery
+
3 sets:
:30 row @95%
4:30 rest

AM
DNS- needed the sleep

PM
A1. complete
A2. complete
B. 250
+
complete
+
150m (1:40.4)
151m (1:39.3)
148m (1:41.3)


I didn't get to bed until midnight because I was at the O-Town/98 Degrees concert with my best buds. I skipped my AM session so I could sleep in but I was still exhausted when I woke up. I am just not used to going to bed that late. It was definitely worth it though. 

Back squats were rough today, I was tired and my hips were tight. I worked up to 250 and it must have been pretty slow because New Joe asked me if I was working up to a one rep max hahaha. OKAY NEW JOE, POINT TAKEN. Just kidding, New Joe is awesome. I got to watch him PR his split jerk by fifteen pounds so that was neat. 

The EMOM was okay, bar muscle ups were super easy but snatches were all over the place. My hips would just NOT loosen up today, it was awful. 

Row sprints were fine, I sort of fell off a bit on the third one. 

V tired. 

8/2/2016

AM
20:00 assault bike very easy
+
20:00  mobility work of choice

PM
3 rounds not for time:
:60 handstand hold work
5 dragon flags
+
A. Gemini complex- build quickly to a moderate/tough set- not a max
+
AMRAP in 12:00 w/Emily
100 double unders
80 kettlebell swings, 53
60 thrusters, 75
40 toes to bar
20 handstand push ups
max bar-facing burpees in remaining time
+
Crossover Symmetry recovery

AM
complete
+
complete

PM
complete
+
A. 185
+
51 burpees
+
DNS, forgot but did some Balza shoulder stuff at home 


Gemini complex was easy, I should be able to hit more than this on Saturday. 

I thought Emily and I did really well on the AMRAP. Double unders were 50/50, KB swings were 20/20/20/20, thrusters were sets of ten, toes to bar were 10/10/5/5/5/5, handstand push ups were 12/2/6 and then we started chipping away at the burpees. I really don't think we could have broken this up any differently. Thrusters were definitely the toughest movement for me, I was pretty fatigued by the third set. I was planning on doing two sets of ten toes to bar but I had to switch to sets of five at the end because my shoulders were tired. The same thing happened on the handstand push ups, I was planning on doing nineteen in a row but once I started doing them I realized that wasn't going to happen. I came off the wall after twelve reps, Emily did two, then I finished them. I should be able to knock out a bigger set during the competition, hopefully. We moved pretty well on the burpees, I think trading fours was a good idea. 

I'm excited for the competition, we should do very well! 

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