8/13/2015

OFF

Bought a new laptop today since mine finally died on Monday. RIP laptop. Goodbye, money. 

8/12/2015

AM
7-8 sets easy:
:60 row
:60 slow & controlled bear crawl
:60 airdyne
:30/side plank
:60 single unders

PM
A. Snatch balance, 3-3-3; 2:00 rest
B. 1-arm DB row, 5x1-2/side, 20x1; :60 between arms
C1. Barbell farmers walk (both arms) 2x10-15m; :60 rest
C2. Handstand walk, 2x50'; :60 rest
+
5 sets:
:12 prowler sprint w/straight arms, add a little weight
2:18 walk rest
+
3 rounds not for time:
:30 sorenson hold
:20 L-sit on parallette accumulation
:05-:10 inverted hold on rings (top of dead hang to inverted)

AM
7 sets complete

PM
A. 85-95-105
B. 75-80-80-90(1)-90(1)
C1. 75#/side both sets
C2. complete
+
complete w/95# on prowler
+
complete


Today was the first day I felt back to normal. Huzzah!

I forgot how difficult snatch balances are. First two sets were pretty easy but I failed the third rep at 105 so I just redid it. 

DB row definitely got tough at the end, the 90 pound DB was hard to grip with my tiny child-size hands.

Barbell farmers walk was a success this week! I was able to pick them up on the first attempt for both sets, no swearing was involved this time. 

Handstand walk feels like it's getting slower, it's nowhere near the speed it was when I was practicing for regionals. I broke once on the first set, second set was unbroken.

Prowler sprints were almost semi-enjoyable today, I was sprinting hard. I do enjoy sprint work. I won't be saying that in two weeks though when they're up to :20. 

I enjoyed the not for time stuff today, sorenson hold was easy. L-sit is still terrible as usual, I'm really trying to get better at this. The hold at the top of the dead hang to inverted is cool, I like it. 

8/11/2015

AM
5 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%
+
3 rounds not for time:
1 dead hang to inverted w/:05 pause @top
3 strict handstand push ups
:30 passive 2-hand hang from bar
:30 front leaning rest on ground
+
5 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%

PM
A. Power clean, build to a touch and go 5RM
B. 1 behind the neck shoulder press + 3 behind the neck push presses, 5x1, 21x1; 2:00 rest
+
4 rounds for even times:
4 wall walks
8 deadlifts, 165
12 burpees
2:00 walk rest
+
800m walk cool down

AM
complete

PM
A. 175
B. 55-65-75-85-95
+
1:36
1:34
1:37
1:39
+
complete


Definitely still feeling a bit worn out today, legs were really tired. 

Enjoyed the AM session, it was nice to have some different movements in there, I like the dead hang to inverted with the pause at the top. 

I was pretty disappointed with my 5RM touch and go power clean, I thought I would easily hit 180 since my power cleans have been feeling so good lately. Merrrr. I worked up to 175 and it was really tough, I knew I wouldn't be able to go any higher. It was just so hard. WHY.

I really liked the behind the neck push press!

Four sets for even times were decent, my legs were jelly on the burpees. Wall walks were definitely faster than last week and deadlifts were easy. I lost it on the burpees during the last two sets.

Overall a decent day, body is still feeling tired from the competition. 

8/10/2015

AM
5000m row @Z1

PM
A. Squat snatch clusters, 5x1.1 heavy, goal is 145+, :20 between singles, 2:30 rest
B. Back squat barefoot, 4x4-5, 31x1; 2:30 rest
+
For 20:00
1st: 3-5 unbroken muscle ups
2nd: 50 double unders
3rd: 5 L leg pistols w/pause @bottom, assist @ bottom & return to standing if needed
4th: 5 R leg pistols w/pause @bottom, assist @bottom & return to standing if needed
+
3 rounds not for time:
6 light/moderate trap 3, 40x0- scaps back and down, initiate the movement w/ the low traps as opposes to the shoulders
15 light/moderate reverse hypers

AM
complete

PM
A. 135-140-145-145(1.F)-145(1.F)
B. 135-145-155-165(4)
+
complete
MUs 5/5/4/4/3
+
complete
10#/side for trap 3
45#/side for RH


Z1 was tough this morning, I was pulling around a 2:25 but it felt like 2:10. Definitely felt harder than Z1. 

PM session was tough. my muscles are not as sore as they were after last weekends competition but my body feels exhausted and fatigued. Snatches didn't go well today, I tried starting my first cluster at 145 but the pull was extremely heavy so I started at 135 and decided to work my way up. I failed the second rep on the fourth and fifth set. My body was so tired during these, every catch felt wobbly and weak in the bottom. 

Back squats were the same thing, legs and lower back were really fatigued. 

Muscle ups started off fine, hit 5 easily for the first two sets with a very high catch. I got tired on these sooner than usual, it was taking a lot of energy to kip. By the last set I was down to three. All double unders unbroken. Pistols were decent, although I came up out of the bottom too early on a few reps. 

Overall I just felt completely drained mentally and physically today. 

8/7/2015

AM
30:00 airdyne @Z1, off every 10:00 for 4 box jumps w/step down + 4 burpees + 4 power snatches

PM
A. Hang power clean and split jerk, build quickly to a 165
B. Close-grip bench press, 3-3-3, 20x1; 2:00 rest
+
10:00-20:00 very easy movement prep for tomorrow
+
10 sets:
:30 airdyne @very high aerobic effort 
:30 airdyne @50%

AM
complete

PM
A. complete @175
B. 105-115-125
+
complete
+
complete

8/5/2015

AM
7-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
:60 single unders

PM
A. Overhead squat, build to a 1RM
B. 1-arm DB row, 4x2-3/side, 20x1; :60 between sides
C1. Barbell farmers walk (both arms) 2x15-20m; :60 rest
C2. Handstand walk, 2x40', :60 rest
+
5 sets:
:10 prowler sprint w/straight arms, add a little weight
1:50 walk rest
+
3 rounds not for time:
4-6 weighted glute-ham raises, 20x1
:20 L-sit on parallettes accumulation 
3 dead hang to inverted

AM
7 sets complete

PM
A. 200 (PR + 15)
B. 65-70-75-80(2)
C1. 70#/side both sets
C2. complete
+
complete w/100# on prowler
+
complete 
15# DB for GHR


Excellent day! I was definitely not expecting the overhead squat PR. For the past few weeks my overhead squats have not felt strong at all, I was only expecting to hit 175-180 today. I tried to work up to my max as quickly as possible, I was making 20 pound jumps. I hit 180 pretty easily so went for 190 and got it. I asked Austin if I should just go for 200 and he said yes. I really surprised myself on the behind the neck jerk, it wasn't difficult at all. Once I was in the bottom of the squat I could feel myself starting to rock forward on my toes. I stood it up and immediately dumped it. I was afraid it didn't count because I only showed a few seconds of control at the top before I dropped it, but I showed the video to Stephen and he said it was fine. PR! It's pretty sweet to have a 200 pound overhead squat, never thought that would happen any time soon. 

DB rows were fine as per usual.

The barbell farmers carry might be one of the most frustrating movements I've done so far. It takes so many attempts to get those fuckers balanced and steady. It probably took me at least 6 attempts before they were balanced enough for me to walk with them. Joel was watching me struggle and had a good laugh. GLAD YOU FIND THIS FUNNY, JOEL. Handstand walk was slow today, I broke both sets around 30'. 

Prowler sprints felt so short! Ten seconds is the best! I added 10 more pounds from the last time I did ten second sprints. 

Not for time stuff was better today, although I'm pretty worried about the L-sit at the competition, my L-sit is pretty weak. 

8/4/2015

AM
16 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%
+
3 rounds not for time:
5 strict pull ups right into :15-:20 active hang from bar
3 strict handstand push ups right into :15-:20 active handstand hold against wall
+
16 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%

PM
A. Hang power clean & split jerk, build to a heavy single
B. Behind the neck shoulder press, 4x2-3, 21x1; 2:00 rest
+
3 rounds for even times:
5 wall walks
10 deadlifts, 175
15 burpees
3:00 walk rest
+
800m walk cool down

AM
First set of airdyne complete, then something came up so I wasn't able to finish the rest of the session, will make up Thursday

PM
A. 200 (Hang clean PR + 10)(205 Hang clean, PR + 15, failed the jerk)
B. 75-85-90-95(2)
+
2:24
2:30
2:34
+
complete


I am totally failing with Z1 this week, sorry Stevo. Had to deal with something this morning so I only got the first part of the airdyne finished. I will try to make this up on Thursday.

I was really pleased with the hang power clean PR, 205 is a 15 pound PR. I made 200 for the full lift and it was really easy. I easily made the clean at 205 but failed the jerk, it was out in front. Im confident I can hit 195-200 at the competition this weekend. 

Behind the neck press was meh.

Rounds for even times were alright, wall walks slowed down in the second and third set. I broke up the deadlifts 5/5 each set, normally I wouldn't break up 10 reps at 175 but it was painful on my hands. I tried to stay steady on the burpees. Wall walks were the limiting factor. 

800m walk cool down was enjoyable today.