5/21/2013

A. Deadlift, build quickly to a tough touch and go triple
+
for time:
5 deadlifts (205#)
1 rope climb
4 deadlifts
1 rope climb
3 deadlifts
1 rope climb
2 deadlifts
1 rope climb
1 deadlift
1 rope climb
+
10 sets of:
:30 airdyne @90%
:30 airdyne spin

A. 265
+
3:56
+
complete


Felt good today, Stephen had to program some different stuff for me since my hand is hurt and I really enjoyed what he programmed for me today. I was really pleased with my 3 rep TNG deadlift, my max is 285 so since I got 265 for 3 reps I would like to try a 1RM deadlift again and see if I can get over 300 pounds. The deadlift/rope climb workout felt great, deadlifts felt nice and light, and the rope climbs felt great! I watched Carl Paoli's videos on rope climb progressions and they really helped a lot, I applied what I learned from the video to the rope climbs today and they felt a lot faster and more efficient. I was really happy with my time on this and my hand felt fine which is good. Happy to workout with no pain today!

5/20/2013

rest day

5/18/2013

For time:
30 wall ball (14# to a 10' target)
30 CTB pull ups
30 pistols (alternating)
30 dumbbell snatches (50#, alternating arms)
+
For time:
21-15-9
Deadlifts (185#)
Box Jumps (24")

10:27 (a full 2:00 faster than when I did it on Wednesday)
+
5:05 (16 seconds faster than when I did it last Saturday)


Great training day, so much better than yesterday. I wanted to really take a lot of time to warm up this morning, especially my arms and wrist. I spent a good hour stretching and getting warm and it really made a big difference. I think from now on I'm just going to have to take more time to warm up. The 30s workout went so much better than it did on Wednesday, my time improved by over 2 minutes! I think it's because I broke everything up more, I was able to pace it better. I broke up the wall balls into sets of 10, the CTB into 5s, and the pistols and snatches were just steady one at a time. I'm happy that my pistols are getting a lot faster. I was really pleased with this today, especially since I did very poorly on Wednesday. The deadlift workout was also a matter of breaking up the sets, I broke up the deadlifts 7/7/7, 5/5/5, 3/3/3 and improved my time by 16 seconds. Now I just need to pick up speed on my box jumps and I might be able to get my time under 5:00. Barely felt in pain in my arms/wrist at all today, I think I just didn't warm up enough yesterday and that's why I was in pain. Lesson learned.

5/16/2013

rest day

5/15/2013

A. Build to a tough OHS double from the ground
B. Rope climb work
+
For time:
30 wall ball (14# to a 10' target)
30 CTB pull ups
30 pistol squats (alternating)
30 dumbbell snatches (50# alternating)

A. 125
B. 5 rope climbs
+
12:30

The OHS went better than they did on Friday, but there is still a pain in my wrist when I get the bar overhead. I have to hold the bar a weird way for there not to be pressure on my wrist which makes squatting more difficult. Hopefully this wrist pain goes away within the next week. I was really pleased with my rope climbs, my technique is getting a lot better and I'm definitely using my feet a lot more, they felt good today. The 30s workout SUCKED so much. I was breathing heavily the whole time and felt terrible. My pistols are getting quicker but once I got to the dumbbell snatches, it was just bad. The snatches felt really heavy. I was really disappointed because on Saturday I was able to just rip them out consistently, today I was resting way too much and not getting under them enough. At one point I literally said out loud "WHAT IS HAPPENING TO ME" haha. My time ended up being almost 2 min slower than it was on Saturday. Oh well. Just gonna keep practicing this one until I can get it below 10:00. Also a big shout out to Heather McC for staying and cheering me on through that workout.

5/14/2013

10 min z1 run

10 min z1 airdyne

10 min z1 run

+

Mobility/flow/skill work

complete

+

complete, worked on pistols and butterfly CTB pull ups 

Today was much needed, I was still feeling very sore from everything we did this weekend so it was nice to have a relaxed day where I could work on skills. I found this video online today about pistols, and he talked about using a band to practice pistols to strengthen your legs and get more comfortable with them. I did that today and it really worked, after I practiced with the band a few times, I did some regular pistols and they felt good, a lot better than usual. Heather noticed that I go up on my toes so she suggested that I hold my opposite foot and I think I'm going to start doing that from now on. I also practiced butterfly CTB and they are getting a lot better, I was able to string together 5 a few times. It was nice to have a skill day. 

5/13/2013

rest day

went in and did some mobility and worked on non false grip muscle up progressions.