Wednesday, August 10, 2016

8/10/2016

AM
45:00 assault bike @Z2 by feel

PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep; :30 rest
B. Barbell (on back) alternating reverse lunges, 3x8-10 total (4-5/leg); 2:00 rest
+
Every :60 for 9 sets:
5 CTB pull ups + 5 touch and go deadlifts @155
+
3 sets:
:35 row @95%
4:55 rest

AM
complete
316 cals

PM
A1. complete
A2. complete
B. 125-135-145
+
complete
+
172m (1:41.7)
171m (1:42.3)
170m (1:42.9)


I wasn't sure how the 45:00 assault bike was going to go since I had to skip it two weeks in a row but it actually went really well! This wasn't difficult at all. I put on my awesome playlist and just zoned out. 

I liked doing the bird dogs, it was cool doing something different. 

The lunges were okay, I wasn't really sure how heavy I would be able to go on these since I haven't done them in awhile. I think 145 is decent. My right knee felt a little weird after I was done but I rolled it out and it feels fine now. 

The EMOM was okay, I started out with sets of five CTB pull ups but by the end I was down to four because I could feel my left palm starting to rip. Deadlifts were easy. I would like to be paired with Alex for this event if possible? I think he'll push me to keep moving more than anyone else. 

Row sprints were fine, my pace fell off a little bit on the third one. 

This is the third day in a row I've have absolutely zero motivation to train. I am so tired and feel physically and mentally exhausted right now. I'm sure it's a mixture of a number of things: I'm still recovering from the competition, I'm still sad about Dundie, it's hot and humid as fuck. My body has felt like garbage for the past three days and all I want to do is lay around in the air conditioning and sleep. 

8/9/2016

AM
6 sets:
500m row @2:04.0-2:04.9/500m 
2:30 walk rest (10:00 between sets 3&4- practice a few pistols here)

PM
3 rounds not for time
:60 handstand hold work
5 dragon flags
+
10:00 stone to shoulder and carry practice, small stone
+
5 sets @high effort:
15m handstand walk
.5 assault bike
200m run
3:00 walk rest
+
Crossover Symmetry recovery

AM
2:03.9
2:03.6
2:03.9
2:04.0
2:03.9
2:04.0

PM
complete
+
complete
+
2:54
? clock was reset
2:50
3:00
3:00
+
Balza rehab


Rows were tough today, still sore and tired. Pistols weren't bad, I wore my knee sleeves and metcons. I'll definitely wear my lifters for the competitions so they'll be much faster. 

Stone work was easy. 

The HSW/assault bike/run piece was terrible, it was so humid I couldn't breathe. I think that was the worst it has been in the gym in quite awhile. I just couldn't fully recover between each set because I couldn't really catch my breath. All handstand walks were unbroken and pretty fast. I tried to keep the assault bike around 58-60 RPM but it dipped down to 56 on the last two sets, I'm guessing that's why my fourth and fifth sets were slower? I don't think I slowed down that much on the run.

8/8/2016

A. Front squat w/chains, 1-1-1-1 starting moderate and building just a bit from there; 2:30 rest
+
Every :60 for 28:00 (7 of each)
1st: 8 wall balls, 20 to 9'
2nd: :30 very easy assault bike
3rd: 8 unbroken toes to bar
4th: :30 very easy assault bike
+
Crossover Symmetry recovery

A. 145-155-165-175
+
complete
+
Balza recovery


Front squats felt heavy. Still feeling very sore from Saturday. 

The EMOM was fine, the 20 pound wall balls actually weren't as bad as I thought they would be. Toes to bar were easy. 

Blog Archive

Followers

Follow by Email