6/3/2016

AM
30:00 bike @Z1, off every 5:00 for 4-6/side moderate DB upright rows, 31x1

PM
A. Snatch pulls, 6x1 @175, begin a rep every :75
B. Back squat, 3-3-3-3, 40x1; 3:00 rest
C. Weighted strict fat bar pull ups, 3-3-3, 21x0; 2:00 rest
+
AMRAP in 10:00
7 muscle ups
14 glute-ham sit ups
70 double unders
+
3 rounds for time:
15 ski erg calories
20 row calories

AM
complete w/25#

PM
A. complete
B. 195-205-215-225
C. 20-25-35
+
2 rounds +23 double unders
+
9:40 


Finally felt back to normal today. 

Snatch pulls were easy except my crappy tape tore right in the middle of two different pulls. That was annoying. 

Back squats were much better than last week. 

I enjoyed the pull ups on the fat bar, that was cool. I can tell doing more fat bar stuff will improve my grip strength. 

I definitely didn't perform how I wanted on the AMRAP. Muscle ups felt really hard today, first round was 5/2 then 3/2/2 for rounds two and three. I caught a few of them pretty low and strained to lock out the dip which hardly ever happens. I was also resting way too much between sets. I tried to stay moving on the GHD sit ups but those always make me dizzy. Double unders were unbroken each round. Meh. I should have gotten at least three rounds on this, not sure why my muscle ups were so off today. 

Ski erg/row cal workout was tough, I didn't think it would take me this long but once I started my goal became to get under 10:00. Ski erg slowed wayyyyy down on the second and third round, my arms were so fatigued and I had no pulling power. Ski erg is becoming one of my least favorite things. I thought I kept the row at a pretty good pace and I tried to keep transitions short between the two movements. I know this should have been closer to 9:00. 

6/2/2016

4-6 sets very easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg band pull-downs 
:60 single unders

4 sets complete 

6/1/2016

AM
30:00 assault bike @Z2, same time/pace as previous weeks

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very slow & controlled keeping hips level, :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep, :30 rest
B. Clean-grip deadlift, 10x3 @1RM clean, 11x1, begin a set every :60
C. 1-arm DB row, 3x5-6/side, 20x0, note pause @top this week, :60 between sides
D. Axle overhead walking lunge, 3x8-10m unbroken; 2:00 rest
+
9:00 @90%
12 burpees
15 toes to bar
18 KB swings, 53
+
3 sets:
:30 front leaning rest on rings
:30 rest

AM
complete
211 cals

PM
A1. complete
A2. complete
B. complete @225#
C. 50-55-60
D. complete @90#
+
complete
+
complete


I FEEL LIKE GARBAGE. Today was so much worse than yesterday. I was even MORE sore and fatigued from Murph. 

Clean-grip deadlifts felt so heavy today. 

I kept the lunges at 90# today, I did 100# last week but my right knee has been a bit weird ever since Murph so I didn't want to push the weight too much. 

The nine minute workout was terrible, I slogged through this. My arms were still very tired and I could barely string together more than three toes to bar at a time. My body was just fatigued, like I wanted to just take a nap. Even the FLR on the rings were terrible, I could barely hold for thirty seconds! Murph, you roughed me up real bad. 

5/31/2016

AM
8 sets:
500m row @2:08.0-2:08.9 for all sets
2:00 walk rest (5:00 between sets 4&5)

PM
3 rounds not for time
:60 handstand hold work- goal is to keep hand within 1 rubber mat
50 double unders- goal is always unbroken
+
A. Close-grip bench press, 2-2-2, 20x1, no pause @chest, 2:00 rest
B. Crossover Symmetry recovery
+
20:00-30:00 easy bike, row, ski erg, sled drag, or combo
+
10:00 mobility work of choice

AM
2:08.2
2:08.1
2:08.4
2:08.2
2:08.2
2:08.5
2:08.5
2:08.5

PM
complete
+
A. 115-120-130
B. complete
+
20:00 assault bike complete
+
complete


Woke up feeling like shit from Murph, it was rough. I haven't been that sore in a long time. It wasn't hard to keep the rows at the prescribed pace today since I was so tired/sore. 

Bench press was tough today because my arms and shoulders were so fatigued from Murph. I worked up to a double at 130 and it wasn't terrible but I think I could have gone heavier had I been in better shape today. 

5/30/2016

A. 1&1/4 front squat, 5-5-5; 3:00 rest

+

"Murph"

+

Crossover Symmetry recovery

A. 145-155-165

+

46:58

+

DNS

Wow, what a day!

I'm going to be honest, I did not think I would have to do Murph. I had a feeling it might show up in my programming but then I was like nah, it won't come up. And it did! And I'm glad. 

Front squats were okay, these felt a little rushed because I had to coach/participate in Murph and I knew people would be showing up early to start warming up. I did these in knee sleeves and metcons, no lifters today. I think if I had more time I could have gone slightly heavier. 

Murph went so much better than I anticipated! My time was pretty good (for me), I felt great physically during the whole thing and I was able to breathe well through the entire workout. I took the first mile relatively slow, I think I came in around nine minutes? I didn't want to burn out in the very beginning because I knew how much work I had ahead of me. I broke everything up into 20 rounds of 5 pull ups/10 push ups/15 air squats and I kept moving the whole time. Pull ups were butterfly every round and super fast. I had to break up the push ups early on, those got really tough. I was able to do ten for the first three rounds and then I started doing 6/4 then eventually 5/3/2. Squats weren't bad at all. I was really just happy with how I was able to breathe through the whole thing. I never really stopped moving except to chalk my hands every five rounds. All that Z2 is paying off, thanks Stevo! The second mile SUCKED so much, my goal was to not stop and walk. I didn't! I ran the whole thing. It was super slow, but I did it. Overall I am so happy with this and I'm looking forward to doing it next year. It was also really cool to do this with my CFC athletes, it was the first "Murph" for a lot of them and the vibe in the gym was really encouraging and positive. 

Didn't get to do any shoulder stuff after Murph, I had to coach the 10:30 class. 

5/29/2016

Long, unplugged hike

DNS, did not have time again this Sunday. I will make it a priority next week. I did mow the lawn in some very uncomfortable heat though. 

5/28/2016

A1. Hang power clean, 1-1-1-1-1; :60 rest
A2. Strict handstand push ups, 5x max (-2)
+
Partner work TBD
+
Bis, tris, abs of choice

A1. 165-175-185-185-185
A2. 10-9-9-7-8
+
4 rounds for time:
15 row calories
25 double unders
15 kettlebell swings, 35
25 double unders
15 burpees
(16:35)
+
complete


Hang cleans were rough today, these felt and looked like shit. My feet were landing really wide because I wasn't dropping under the bar for some reason. I actually failed a hang clean at 185 during the fourth set. These were awful. I don't know what the deal was today.

Strict handstand push ups were easy. 

I was completely by myself in the gym today so I didn't have anyone to partner up with for the workout. I created a solo workout based off what the class did and I was actually pretty proud of it. I figured I would have ended up doing about 50-60 row calories, KB swings, and burpees. I didn't want to go straight through and just split everything in half because that sounded like the worst (starting a workout with 50 row calories and ending with 50 burpees? Hard pass) but I was pretty pleased with what I came up with. My time was basically the same as what it would have been if I did the class workout with a partner.