8/17/2015

AM
6000m row @Z1

PM
A. Squat snatch, build to a tough single for the day
B. Back squat barefoot, 5x3-4, 31x1; 2:30 rest
+
For 16:00
1st: 3rd unbroken bar muscle ups + 3 CTB pull ups
2nd: :20 double unders
3rd: 5 L-leg pistol 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:
4 light/moderate trap 3, 40x0, scaps back and down, initiate the movement w/low traps and opposed to shoulders
15 light/moderate reverse hypers

AM
complete

PM
A. 155(160 Fx1)
B. 145-155-165-170-175(3)
+
complete
+
complete
15# for trap 3
45#/side for RH


Snatches started off really badly today. I was all over the place, I worked up to 135 easily then went to 145 but failed it, so I went back down to 140. Then I hit 145, then went for 155 but failed that twice. I was getting under it but I wasn't punching my arms back all the way, it kept falling forward. Duprie told me to "quit fucking around" and I made the lift on the third attempt. Tried for 160 and failed so I called it there. I recorded my first two fails at 155 and I'm definitely going to start recording myself more often, it really opened my eyes to what I needed to fix. I noticed I wasn't being patient in the set up and I wasn't starting with my chest up. When I failed the second attempt at 155 my set up looked like this:

When I tried a third time and made the lift, my set up looked like this:

The pull on the third attempt was so much easier because I set up in a better way. I also didn't warm up my hips enough before I started lifting. I talked to George and he gave me some warm ups to do before snatching so I'll try those next week. I need to work on consistency. I need to set up and pull the same way every time. Right now I feel like I'm setting up and hoping I make the lift as I go. 

Back squats were really tough today, legs were fried.

I really enjoyed the EMOM. Bar muscle ups were the best they've ever been, super easy and fast and barely any bend in the arm at the top. Definitely feeling lighter these days. I liked the bar muscle ups right into the CTB pull ups. Pistols are getting so much better! Very pleased with the progress on these. I'm very excited I don't have to wear lifters for these anymore. Thanks Stevo!

I realized that last week I completely blanked on how to do trap 3 correctly, I was going out instead of up. I corrected it this week. Oops. 

8/15/2015

For 16:00
Evens- 2 front squats @65% 1RM, 10x0
Odds- 5-7 unbroken CTB pull ups
+
10:00 @80% 
1 rope climb
:30 front leaning rest
+
3-4 sets:
400m run @90% aerobic
:75 walk rest

complete
+
complete
+
complete


Front squats felt excellent today.

CTB pull ups were easy, 7 for the first few sets but dropped down to 5 because my palms were ripping. 

I actually enjoyed the rope climb/FLR piece, rope climbs were easy today, I took this as an opportunity to clean up my technique a bit. 

Later in the evening I met up with all my CSC friends and it was just a real treat. Austin, Liz, Mark, Brandie and I went to Eli's BBQ for dinner then went to Mad Tree and met up with Byrd, Bruce, Conner and Meredith. Jeff was also there with Patrick so we hung out with them as well. It just a great night with my friends, we laughed a lot and talked about a lot of different things, including which animal body parts we wish we had. We're also planning a CSC karaoke night. Stay tuned. 

8/14/2015

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

PM
A. Power snatch, build quickly to 80-90% 1RM
B1. Snatch pulls, 4x3 @170, drop & quick re-set between singles, :60 rest
B2. Close-grip bench press, 2-2-2-2, 20x1; 2:00 rest
+
10 sets:
:60 airdyne @very high aerobic effort
:60 airdyne @50%

AM
3 sets complete

PM
A. complete @140
B1. complete
B2. 115-125-130-135
+
complete


Very happy to see lighter volume this week, I think my body is still trying to catch up from the competitions. 

Power snatches were pretty ugly today and it did not feel good at all, usually 140 is really easy but today it was not pretty. I caught 135 and 140 extremely wide and I usually never do that on power snatches. Not sure what was going on. I don't think I was being aggressive enough in the turnover, shoulders were very tired. 

Snatch pulls were decent, the first rep was always the highest and then they got a little worse after that. Today was one of those days where I couldn't imagine ever snatching 170. Bench press actually felt pretty good today. 

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.