10/25/2015

Long, unplugged hike

Grabbed breakfast with my buds instead, then went to the gym and did:
4 sets:
6:00 airdyne
3:00 mobility 

10/24/2015

A. Squat clean, build to a heavy single in 15:00 (including warm up)
B. Front squat, 4x3-4, 20x1; 2:30 rest
C1. Weighted glute-ham raises, 3x7-10, 20x1; :60 rest
C2. Active 2-arm hang from fat bar, 3x:05-:10; :60 rest
+
Not for time:
800m sled drag, moderate

A. 210 (220 Fx1)
B. 175-190-200 (ran out of time for a fourth set)
C1. DNS
C2. DNS
+
DNS


Today was a bit off because of the nutrition seminar at DSC. We had about an hour for lunch and I was only able to complete the first two parts of my training before we had to go back in and eat before the seminar started again. 

Squat cleans went pretty well, 210 was extremely easy to stand up (video). I actually felt like I didn't even fully extend my hips all the way before I dropped under the bar, which is why you see me make the "what the fuck" motion in the video. I went for 220 but the pull was terrible, my chest was completely down and there was no chance of getting it high enough to get under it. Next time. My 15:00 was up anyways. 

Front squats went really well, these are getting so much easier. I think 200 is the most I've ever done for four reps. I would have gone up to 210 but I didn't have enough time, by the time I was finished with my first three sets I had to go get my lunch together before the seminar started again. Very happy with these. 


The nutrition seminar was AWESOME. I learned so much, I'm so glad I went. Mike is a really cool guy and extremely smart. It was also really cool to see him break down macros for every person, since everyone is so different in what they need it was very interesting to see how each person needs a different breakdown depending on their goals, weight, and lifestyle. When it was my turn, he basically told me I wasn't eating enough carbs and that I needed more calories since my goals are performance-based. He seemed impressed that I was already counting my macros and he told me to keep my protein and fat the same but he increased my carbs to 327g (then told me to subtract the amount of carbs in my PWO protein shake, which is 40g, so I'm really shooting for 287g from food). He also told me I need to be taking supplements (fish oil, creatine, Vitamin D, etc) so I'm going to start introducing those as well. He said I needed to go to bed earlier (I already knew that one, heh oops) but it was so helpful to have him break down my macros. I also learned a lot about timing food correctly and eating correctly on competition days. Overall it was a great experience and I learned a lot. Excellent day! 

Mike is the best

We brought a microwave because we're weirdos about hitting our macros
#noshame

10/23/2015

AM
4 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice

PM
A. Clean pull, 1-1-1-1 @235; 2:00 rest
B. Snatch-grip deadlift, build to a heavy single
C. Sled drag, 6x20m very heavy grind indoors; :90 rest
+
3 sets:
400m run @same pace as last week
:60 rest

AM
complete

PM
A. complete
B. 225
C. complete w/260# on sled
+
1:28
1:28
1:28


Clean pulls felt REALLY have today, they weren't getting very high and I was getting frustrated. I don't understand why I have no problem using my legs and hips for snatch pulls but with clean pulls I want to use all arms and back (video). I can't even imagine cleaning this. 

Snatch-grip deadlift was good, 225 was definitely tough. As soon as I picked it up I knew I wouldn't be able to go any heavier without sacrificing the tempo. 

Sled drag was rough, I think I overestimated myself on this. Last week I did 245 and it wasn't horrible so I used 260 this week and I think it was too big of a jump. I stopped at least once every set. It was easier dragging it backwards than forwards so I did that the last three sets. 

Runs were very hard. This is my own fault for pacing them too quickly four weeks ago. I wasn't sure if I was going to make it through the third one without vomiting afterwards, I was breathing really hard. The rest flew by between runs. Eeeeesh. I was happy I was able to keep the pace and I'm a little nervous for what might show up next week.

10/22/2015

OFF

10/21/2015

AM
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]

PM
A. Snatch pull, 5x1@185, :90 rest
B. 1-arm DB row w/straps, 3x4-7/arm, 21x1; :45 between arms
+
5 sets @high effort:
10 russian KB swings, 53
30 double unders
:30 rest
200m run
:30 rest
+
Not for time:
1500m row cool down

AM
6 sets complete

PM
A. complete
B. 40-45-50 (5 on the L)
+
complete
+
complete


Today was a good day!

AM session was good, double unders felt excellent this morning. Also getting better at engaging my lats during the planks instead of keeping my traps tense. 

Snatch pulls are getting so easy, 185 was getting pretty high today (video). The first three reps were a bit higher than the last two, but overall these felt really good. I'm getting very anxious to get back to snatching. Also, please enjoy this bonus video I caught of myself talking about how I should have a whistle like Captain von Trapp from Sound of Music. I'm so weird. But we already knew this. 

DB rows were good. 

I enjoyed the KB/double under piece, I really liked the :30 rest before the run. I was pushing the run a lot more since I was getting a bit of rest before/after. It was nice to do some KB swings today! Shoulder felt really good through the entire training session. Maybe we could start testing this out a bit more? Ehhhhh? 

10/20/2015

AM
4 sets of:
6:00 bike easy
3:00 Balza rehab of choice

PM
A. Back squat clusters, 3x1.1.1, 20x1, :10 between reps; :90 rest
B. DB pull-overs, 3x7-10; :90 rest
+
For 15:00
1st: 14 alternating box step ups/step downs, 20
2nd: 8 scap push ups on rings
3rd: :20 axle double overhand deadlift hold, 160
+
Not for time:
800m walk cool-down

AM
complete

PM
A. 225-235-245
B. 12-15-20
+
complete
+
complete


Back squats felt reallyyyyyy heavy today. I'm not sure if it's because I'm used to doing them on day 1 and now I'm doing them on day 2? Either way they were really hard. 

I really enjoyed the DB pull-overs, today was the first time I had ever done these. These are definitely a good exercise to help practice engaging my lats. 

The EMOM was pretty good, step ups were all completed in :30. Scap push ups on the rings were a bit awkward the first set but it got better as I went along. The axle deadlift hold was very tough, by the fifth set the bar was slipping out of my hands. I never dropped it early but I was very close. Curse my tiny hands and weak grip. 

10/19/2015

AM
30:00 airdyne @Z1

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/flat back; :90 rest
B. Hang power clean, 3-3-3-3; begin a set every 2:00
+
10:00 @80% 
15 burpees
250m row
+
3 rounds not for time:
20 band pull aparts
10-15 moderate reverse hypers 

AM
complete

PM
A. complete
B. 145-155-170-180 (PR+5)
+
complete
+
complete
red band
65#/side for RH


Pretty good day! 

Bear crawl was good, I tried to really focus on pushing my shoulder blades back and trying to keep my traps relaxed. 

Hang power cleans were excellent, these are my favorite. 180 was a 5 pound PR for a 3RM hang power clean (video). It was very easy, I definitely could have gone heavier. I probably should have taken time to set up a bit more for the first rep but the second and third rep just flew up there. I know I could hit 185, maybe 190 for this. 

I actually enjoyed the 10:00 piece. I got 4 rounds plus 1 burpee. I think that's decent? I think I was breathing harder than an 80% pace but I was just trying to stay moving the entire time. I thought my transitions were pretty good. I would like to keep doing things like this to try and get my aerobic capacity back to where it was before I had to start decreasing my volume. I never thought I would enjoy doing burpees and rowing but I know I need to work on things like this. I don't want to be totally useless for the Open. At this rate my arms won't even be functioning by that point.