11/29/2105

Long, unplugged hike

DNS, slept in. 

I went to the Relient K concert with Brandie and Austin the night before and didn't get to bed until 1:30, which is insane for me. I had to be up early to go to Pat's bday brunch so I took all the sleep I could get. 

The three best friends that anyone could have

Relient K!

Pat's birthday brunch at Taste of Belgium

OMG CHICKEN AND WAFFLES

11/28/2015

5:00-8:00 pistol & handstand walk practice

+

A. Squat cleans, 8x1 moderate, begin a rep every :60

B. Front squat, 8-6-4, 40x1; 2:30 rest

C. Weighted supinated CTB pull up, 3x2-3, 31x0, 2:00 

+

5 sets:

3-5 weighted glute-ham raises, 20x1

:30 rest

3-5 kipping CTB pull ups

:30 rest

+

Not for time:

800m sled drag, moderate

DNS, completely forgot about this part. Eff.

+

A. 165-165-175-175-185-185-195-200

B. 165-175-185

C. 5-7.5-10

+

complete

+

complete w/70# on sled

I completely forgot about the pistol/handstand walk practice this morning. It was really busy in the gym and I was too preoccupied with getting a women's bar and platform and I totally forgot this part. I actually remembered when I was warming up for my cleans and I decided I would just add it at the end after my sled drag but I totally forgot. Sorry Stevo. I need to chill about getting a platform and a women's bar. Sometimes it's just not going to happen. Also, at competitions we hardly ever use platforms and sometimes we don't even use women's bars. So I need to just take my time instead of trying to rush through my warm up to make sure I get the equipment I want. Shame shame shame on me. I will try to be better about this. 

Because of the rushed warm up, I paid the price on the squat cleans. These were really heavy, they didn't start feeling good until the 7th set. The last rep at 200 was actually the easiest rep. Another lesson learned to just SLOW DOWN when I get to the gym and take my time warming up instead of stressing out about the equipment. 

Front squats felt legit terrible today, these were so hard. The tempo is awful, I'm always lightheaded after each set. I'm trying not to let my back round on the last few reps but it's difficult to hold good form once I start getting really fatigued. 

Weighted supinated CTB pull ups were weird, was this the first time I had ever done supinated CTB? I can't remember the last time I did this and it was very awkward and painful on my wrists. I guess I just need to get used to being in this position, I always did my weighted pull ups pronated. 

Kipping CTB pull ups felt GREAT! No pain in my shoulder, huzzah! I also did a few sets of butterfly CTB and these were also a success. This was the first time in months I was able to do butterfly pull ups with no pain in my shoulder. 

I went lighter on the sled drag today because I tweaked something in my lower back during the front squats. It was really tight, not painful but just stiff. 

****Side note: I was pretty proud of myself for having the fastest time on the deadlift/double under workout (although I don't know what Teej and Alex got, so maybe I don't have the fastest time anymore). Either way, it was a nice reassurance that I'm doing okay and it's nice to be able to hang with everyone on workouts like this. I would like to do more stuff with the comp people and Megan from time to time. 

11/27/2015

AM
3 rounds easy:
3:00 airdyne
3:00 row
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB Farmers walk) switch @20m
3:00 mobility

PM
A. Snatch, 10:00 tech/speed work, your choice of variation but start with a few light snatch balances, load according to feel today, moderate/tough is ok is the shoulders say so...
B. Jerk balance, 5:00-8:00 light tech work
C. 1 clean pull + 5 clean-grip deadlifts (drop from top clean pull and then reset for the deadlifts) 6x1 @235, 2:00 rest
+
6 sets @high effort:
10' handstand walk
10 ski erg calories
:45 rest
200m run
:45 rest

AM
DNS

PM
A. complete up to 160
B. complete
C. complete
+
complete


I didn't have to coach at CF Leb this morning so I slept in. Back to the normal schedule next week.

YES. I FINALLY SNATCHED 160 AGAIN! I am so psyched about this, I was not expecting to hit this number at all today. I thought I would work up to 135, 145 at the most. This was a huge confidence boost, especially since my Friday snatch sessions have been going really poorly the past few weeks. I think doing the light snatch balances helped a lot, I was really fast under the bar on every rep and this was the most aggressive I've been since I started snatching again. Every rep felt awesome and I had no misses. 160 was actually really easy, which gives me hope for a snatch PR soon. HUZZAH! THE DAY IS MINE.

Jerk balances were good, worked up to 125 on these. No pain in the shoulder. 

Clean pulls/deadlifts were SO. HEAVY. I hated life during this part. I have no idea why it was so easy last week and then this week it felt impossible. This was exhausting. 

I was breathing really hard during the aerobic piece, this was depressing. All handstand walks were unbroken. It's the ski erg that gets me, it felt like someone was sitting on my chest by the third round. This piece seemed to last forever.

11/26/2015

OFF

11/25/2015

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

PM
A. Power snatch, build to a heavy single for the day
B. Snatch pull, 3x1 @190, 2:00 rest
C. 1-arm DB row w/straps, 3x4-7/arm, 10x0, :45 between arms
+
15:00 @80%
15 hand-release push ups
15 KB swings, 53
30 row calories

AM
6 sets complete

PM
A. 145 (150 Fx1)
B. complete
C. 45-50-55
+
complete


Power snatches actually went very well today! I had no misses and worked up to 145 pretty easily (video). My technique on 140 and 145 definitely isn't the best, I can tell I'm starting to catch wide, but this is the most aggressive my turnover has been in weeks.

Snatch pulls were easy (video). 

DB rows were fine.

The 15:00 was surprisingly tiring, it was sort of hard to keep this at 80%. All KB swings were unbroken. 

Solid day overall! 

11/24/2015

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

PM
A. Back squat w/chains, 3-3-2-2, 2:30 rest
B. Muscle ups, 8x2 unbroken, begin a set every :60
+
For 10:00
evens- 1 rope climb
odds- 6-8 alternating axle front rack reverse lunges, moderate
+
For 10:00
evens- 5 strict pull ups
odds- 16 fast alternating box step ups/step downs, 20
+
800m walk cool-down

AM
complete

PM
A. 185-195-205-210
B. complete
+
complete
110 for axle lunges
+
complete
+
complete


Back squats felt reallyyyyy heavy today, I'm not sure why. I did 205 for three reps last week and today I could barely squeak out two reps. I decided to go up to 210 and I was able to hit both reps but they weren't pretty. 

Muscle ups were very easy. 

Both EMOMs were fine, rope climbs were fast. 

11/23/2015

AM
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod headstand hold

PM
A. Bear crawl, 5x10' forward +10' backward, very slow and deliberate w/10 pound bumper plate on hips, :60 rest
B. Hang power clean, build quickly to a heavy single
C. Split jerk clusters, 4x1.1.1 starting moderate and adding if things are feeling solid, :10 between singles, 2:30 rest
+
5 rounds for time:
49 double unders
7 deadlifts, 175
+
3 rounds not for time:
8-10 moderate bent-over DB reverse flies
12 moderate reverse hypers

AM
complete

PM
A. complete
B. 200
C. 125-135-145-155
+
3:47
+
complete 
8# for DB flies
65#/side for RH


Doing the bear crawl with the weight on my back was tougher than I thought it would be but it definitely forced me to keep my back flat and my hips low. 

Hang power cleans were fine up to 200, then things went downhill real quickly. I failed my first two attempts. I fell forward on the first one and I caught the second one but I caught it really low on my chest and I tipped forward. I was pretty angry. I went for it a third time and got it but it was so ugly, for some reason my hands were unevenly placed on the bar and my right hand was really close to the center of the bar. When I caught it I was completely tilted to the right side. It was horrific. I just wasn't dropping low enough under the bar. I was pretty frustrated because I can't remember the last time I failed a hang clean at 200. I did this weight for a double last week! Not cool. If I don't have cleans then I HAVE NOTHING. Alright that's a bit dramatic. But I was very frustrated with this.

Split jerks were okay, definitely better than last week. Still feeling a bit heavy overhead but overall much better. I was able to work up to 155, for some reason I wasn't punching underneath the bar as low as I normally do. My knee was kind of sore so I'm not sure if I was subconsciously trying to protect it? Or if I was just being lazy? Either way these could have been much more aggressive. 

Since my lifting portion did not go very well I was already pretty annoyed by the time I got to the deadlift piece. I wanted to crush this because I needed something to go well today. I just pretended I was doing this in a competition. Everything was unbroken except for one trip on the last set of double unders (gah!) but I thought my transitions were pretty fast between the rope and bar. I have no idea if this is a decent time? My goal was to get under 4:00. I was a little frustrated about the trip up in the final round but I recovered quickly.