Thursday, September 15, 2016

9/14/2016

AM
30:00 assault bike @Z2

PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Dead bug (out in the open, no hands pressed into wall) 5x10 alternating; :30 rest
+
For 10:00- 1 bar:
evens: 2 squat snatches, 110
odds: 2 squat cleans, 160
+
10:00 @80%
200m ski erg
20 alternating box step ups/step downs, 24"
+
5:00 rest
+
10:00 @80%
.4 mile assault bike
40 double unders

AM
complete

PM
A1. complete
A2. complete
+
complete
+
complete
+
complete


Today was much better, not sure what the deal was yesterday. 

The snatch and clean EMOM was a lot easier than last week, mostly because I had one less rep each minute. Snatches felt really solid today. 

The two pieces at 80% were good, I enjoyed both of these. 

9/13/2016

AM
8 sets:
500m row @2:00.0-2:00.9/500m
2:30 walk rest (10:00 between sets 4&5)

PM
3 rounds for movement quality:
2x [5m handstand walk + 1 freestanding handstand push up]
5 dragon flags, slow descent
+
Every 3:00 for 5 sets:
3 touch and go power cleans, 155
2 touch and go power cleans, 165
1 power clean, 175
+
3 rounds for time:
.4 mile assault bike
20 push ups
10 medball to shoulder
+
3 sets not for time:
9-12 moderate reverse hypers
:30/side plank
+
Crossover Symmetry recovery

AM
DNS

PM
complete
+
complete
+
11:04
+
complete
70#/side for RH
+
DNS- ran out of time before coaching 


Had to skip my AM session this morning because I ended up taking Pat to Glenn's office for some tooth surgery. I had to get my morning classes covered and didn't have any time to do anything. Ugh. I will make these up next week.

I came into my PM session really tired. I'm not sure if it's because my normal routine was thrown off or what, but I was feeling very drained. 

Handstand walks were not great today, I had trouble steadying myself above the ab mat each time. I kept walking past it and would have to hold it for awhile until I could get myself in the right position over the ab mat (thanks freestanding handstand practice!) and I also failed a few FSHSPU, I had to do a forward roll two different times (thanks forward roll practice!). This just didn't feel good today. 

Cleans were easy.

The assault bike/push up workout was rough, I felt like garbage. My legs and arms were just dead. I thought I would be able to at least break up the push ups in sets of 10 each set but I was breaking them up a LOT. I actually wanted to quit halfway through because I was pissed off about how shitty I was feeling. Zero energy today. 

9/12/2016

A. Front squat from the ground (squat clean counts as first rep) 3-3-3-3-3 building, begin a set every 3:00
B. Standing hand over hang sled pull (lats doing most of the work, tough load that can still be predominantly upper-body movement) 4x15m a bit heavier than last week, begin a set every :90
+
4 sets:
20 unbroken wall balls, 20 to 9'
:10 rest
max (-1) unbroken toes to bar
3:00 rest
+
Crossover Symmetry recovery

A. 135-155-175-195-205
B. complete w/85# 
+
complete
subbed 15 GHD sit ups per round
+
Balza rehab


Happy with the front squats from the ground, 205 was my goal. It definitely wasn't my best clean, it pulled me a bit forward and I had to take a second to reset before the front squats. 

The sled pull wasn't bad, this mostly just hurts my hands when I pull the strap. Also, as I was doing this, I noticed my right lat was getting really aggravated. It was already sore when I started warming up but as I kept doing the sled pull it started feeling pretty pissed off. I must have tweaked something on Saturday during all the pull ups? 

Wall balls were MUCH easier than last week, I hit 20 easily each set and last week I was really struggling with 25. I subbed 15 GHD sit ups instead of the toes to bar because it hurt to hang from the bar.  

9/11/2016

Long, unplugged hike

1 hour 15 min complete w/Emily at Ault Park 

9/10/2016

10:00 triple under and freestanding handstand push up practice- alternate between the two, nothing fatiguing
+
A. Squat clean from the blocks (upper thigh), build to a heavy single in 10:00 (clock starts when you load the bar above 125)
B. DB see-saw press (non-working arm stays at lock out) 3x8-10; 2:00 rest
+
For max total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of (1200m run + max pull-ups in remaining time)
2:00 rest

10:00 of (1600/1200m row + max wall balls in remaining time)
+
Bis, tris, and abs of choice

complete
+
A. 165
B. 20-25-35
+
complete w/Conner
144 pull ups
128 wall balls with 20/30# 
+
complete


The height on the blocks was awkward, it was tough for me to clean from here. It was almost too high to really drive with my legs so I felt like I was just pulling with my arms the entire time. 

The partner workout with Conner was fun, I never get to train with him so this was a real treat. We split up the run into sets of 150m. Pull ups were randomly traded back and forth, he was doing strict and I was doing butterfly. I started out with sets of ten but my reps dropped a little as we kept going. We did pull ups for a really long time. Row was broken up 400/300/400/300. Conner did a large set of wall balls to start and then we traded sets of 10-12. These got really tough and we were also using heavy wall balls. It was cool working out with Conner, Stevo, and Kelsey. I always enjoy partner workouts! 

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