4/29/2014

AM
40:00 AirDyne @ Z1

PM
A. 1 hang snatch pull + 1 high-hang squat snatch, build to a max
B. Back squat, 5-5-5, 31X1; 3:00 rest
C1. Close-grip bench, 8-8-8-8, 20X1; :60 rest
C2. Pendlay rows, 4 x 5-7, 11X1 - be perfect on tempo, :01 hold w/bar touching abdomen; :60 rest
D. Strict toes-to-bar, 3 x 10-15 unbroken; rest as needed

AM
complete

PM
A. 130 (135 F)
B. 175-195-215
C1. 85-95-100
C2. 85-95-100
D. complete, sets of 10



I'm happy with the hang snatch, I didn't think I would get past 125. I think I should have started heavier, I started with 85 and went up by 10s until 120 then went up by 5s  and by the time I got to 135 my arms were getting tired. I think I can get 135 if I start heavier, that way my arms won't be as fatigued. The back squats were tough today, it has been a long time since I have done tempo squats. The bench press felt good, probably could have done 105 on the last set. The pendlay rows were ehhhh awkward, I haven't done those in a really long time. The strict toes to bar were laughable at first, I have only done those once before and I wasn't really sure what to do. After the first set I started to get the hang of it, they were tough. I felt like I wasn't focused today, I was getting distracted easily and not putting in as much mental focus to my work as I should have. I think part of it has to do with lack on enthusiasm about certain things like pendlay row or bench press. I see bench press and I'm like "meh" and I don't put in as much excitement as I would for a snatch or clean because benching isn't one of my favorite things. This year I really need to work on changing that mentality. I need to look at something like bench press and realize that it will help me in the long run instead of associating it with being boring. I have to realize that everything translates into something else and it will all help me become a better athlete in the long run. 

EDIT: Just realized I only did 3 sets of the bench/pendlay row. Eff. Stephen if you're reading this, I am sorry and I await my sentencing 

4/24/2014

10 rounds for time:
500m row
15 burpees

37:41

mehhhhhh. Didn't do as well I wanted to on this workout. It wasn't as bad as I thought it would be but I didn't pace it correctly. I went out too fast on the first few rows. I was rowing around a 2:05-2:07 when I should have been trying to keep it closer to a 2:10-2:14 pace to start. My burpees were pretty slow since I was tired from the rowing. The rows were actually easier than the burpees. I didn't look at the clock once until my last set of burpees and I was able to push it a little bit at the end. Overall not too pleased with this, hoping to re-test this eventually. 

4/23/2014

For time:
30 wall balls
30 CTB pull-ups
30 alternating pistols
30 alternating DB snatches, 50

8:44 (PR+1:38)

4/22/2014

A. 1 power snatch + 1 hang squat snatch, 10 x 1 @ moderate loads; begin a set every :60
B. Rope climb, 7 x 1; begin a set every :60
+
3 rounds not for time:
20 reverse hypers, moderate
:30 L-sit on parallettes
+
5 sets:
:60 AirDyne @ high aerobic effort
:60 AirDyne @ 50% 

A. 85-95-105-110-115-120(failed hang snatch)-120(failed HS)-120-115-110
B. complete
+
complete
+
complete

4/19/2014

A. Deadlift, build to a max
B. Weighted ring dip, build to a max

A. 325 (PR+20)
B. 197 (152 bw+45)

4/17/2014

3 rounds for time:
25 kettlebell swings, 53
15 pull-ups

6:38

4/16/2014

A. Rope climbs, max in 2:00
B. Pistols, max alternating in 2:00
C. Handstand walk, 10:00 to establish a max single distance
+
For time:
50 double-unders
10 burpees
40 double-unders
10 burpees
30 double-unders
10 burpees
20 double-unders
10 burpees
10 double-unders
10 burpees

A. 4
B. 41
C. 44 feet
+
4:30

4/15/2014

A. High-bar back squat, build to a max
B. Split jerk from blocks, build to a max
+
For time:
50 toes-to-bar

A. 270 (PR+5)
B. 205 (PR+10)
+
3:35

4/13/2014

"300FY"

150 cals

4/12/2014

8:00 to build to a power clean max
2:00 rest
8:00 AMRAP power cleans @ 90% of max
+
For time:
50 handstand push-ups

195
2:00 rest
26 cleans @175
+
6:50

4/10/2014

AMRAP in 20:00:
10 wall balls
10 box jumps, 20"
10 deadlifts, 145
10 burpees

7 rounds+wall ball, 9 box jumps

4/9/2014

A. Shoulder press, build to a max
B. Weighted pull-up, build to a max
+
For time:
30 muscle-ups

A. 110 (PR+10)
B. 61 (PR+1) +153 bodyweight= 214
+
13:02 (10:00 PR)


Good day today. I was happy to PR both my shoulder press and weighted pull up (even if the pull up was just by 1 pound). I was VERY happy with my PR on the 30 muscle ups for time. The last time I did 30 MUs for time, my time was around 23:00. I did sets of 2 for the first 10 then switched to singles. I had no misses and all the muscle ups felt really good. Very happy with this! 

4/8/2014

A. Squat snatch, build to a max
+
For time:
20 squat snatches, 77% of A

A. 145 (PR+5)
+
4:11 @110


I was really happy with the snatch PR, I didn't think I would do very well on this part since I haven't snatched heavy in awhile. The first few reps were a little rough but as the weight got heavier it started to feel easier. The snatch at 145 actually felt really good. I tried for 150 three times but failed. I fell forward on the first attempt. then fell backward, then I barely caught it on the third attempt so I had to stop, my arms were getting pretty tired. The 20 snatches at 70% were pretty good, I did all singles and tried to minimize rest between reps. The first ten were really easy but then it got pretty tiring, I failed a few and also got no-repped on one of them because I didn't catch it below parallel. Oops. I am really happy with how my snatches are progressing, especially my squat snatch. I am pulling myself under the bar much faster than I used to. I looked back at my testing from last summer and when I did this workout, I was only able to snatch 120. So putting 25 pounds on my snatch in one year is a really good feeling. Looking forward to the rest of testing.

4/5/2014

A. Front squat, build to a max
B. Close-grip bench press, build to a max
C. Power snatch, build to a max

A. 230 (PR+15)
B. 140
C. 135 (140 Fx4)

I was really happy with the front squat PR, I wasn't expecting to PR by that much. The bench press also went better than expected, I was pleased that I tied my PR. The power snatch...errr...I was frustrated with how that went, I was hoping to get at least 140 but I failed it four times.  Oh well, happy to be lifting heavy again!