6/12/2013

20 min amrap:

200m farmers walk 1.5 pood/hand

20 seconds side plank/side

2 rope climbs

3 rounds + most of the farmers walk

This was a lot harder than I thought it would be. The farmers walk felt like shit, I was probably putting the kbs down every 50 meters or so. It wasn't muscle fatigue, it was breathing, I just felt like I couldn't breath. I don't know if it was because of the heat or because I took some days off, but I just felt terrible. The side plank was actually surprisingly tiring. The rope climbs felt easy and quick, I'm happy with how those have improved over the past few weeks. I felt pretty shitty afterwards, it might have been the heat. Oh well, even though the overall workout felt bad, I'm really pleased with how far my rope climbs have come. 

6/11/2013

A. Snatch; 2, 2, 2, 1, 1, 1; rest 3 min

B. Front squat x3/Push jerk x2/Split jerk x1; rest 2 min x5 complexes

D. Weighted chin up 2-3x5; rest 2 min

A. 65-75-85-90-95-100

B. 95-105-115-125-135

C. 10-15-20-30-40

Kept everything on the lighter side today. I haven't snatched in awhile but they felt pretty good. The front squat complex was a little disappointing, I was hoping to go heavier but it was feeling more difficult than I would have liked. I haven't done weighted pull ups in forever so I wasn't really sure where to start, I think I started a little too light. It felt good to be back in the gym after 5 days off. 

6/2/2013

AM

For time:

100 double unders

20 hspu

20 toes to bar

15 axle to OH (move forward each 5 reps)

10 unbroken axle lunges

 

PM

2 rounds for time:

2 rope climb

run 100m

4 squat clean 135#

run 100m

AM

9:58 with 100# on axel

PM

8:08 

Definitely could have performed better on both workouts today. I felt like I was just standing around a lot breathing heavy. Rope climbs were a little off today, was having trouble clamping my foot over the rope so I was using mostly my arms. Today was just kind of a blah day, I was feeling really tired and sore and just didn't have a lot of energy. 

6/1/2013

AM

For time:

30 wall balls

30 CTB

30 pistols

30 DB snatch (50# alternating arms)

 

PM

15-12-9

Deadlift 155#

Box jump 20" (step down)

AM

10:10 (8 second PR)

PM

2:47

5/31/2013

A. overhead squats, 3x3, light
B. burpee-muscle up work
+
At 90% of game pace:
500 meter row
20 thrusters (45#)
20 pull ups

A. 65-85-95
B. 10 not for time
+
4:06

Overhead squats felt pretty good, I went pretty light with the weight to test out my hand and see if there was any pain. It felt alright, only felt a little tweak at 95# but nothing major. Burpee muscle ups were the best they have ever been, I did ten not for time and all of them felt really good, I was able to just jump right into the false grip. The mini "jackie" wod was good, I'm always unsure what 90% is but I think I went at a pretty good pace, thrusters were unbroken and I was hoping to do the pull ups unbroken too but on my 13th pull up my hand slipped off the bar. Oh well. My butterfly pull ups are definitely getting better. I'm so happy that my hand is feeling better and I'm able to start doing cleans and muscle ups again. Yay!!

5/30/2013

rest day

5/29/2013

axel skill work

+

Airdyne 10 min z1

+

Airdyne 30 seconds @85%

Airdyne 30 seconds @50%

x20

+

Airdyne 10 min z1

complete, got up to 90# and was able to get it overhead a few times. Hand is feeling better!

+

complete

Really happy with how the axel work felt today, considering two weeks ago I couldn't even clean the axel without my hand hurting. Stephen told me not to go too heavy, I was able to get up to 90# without any pain. So happy I can finally clean again!