1/19/2016

AM
5 sets of:
3:00 bike @high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest

PM
A. Back squat, build to a heavy triple
B. Muscle ups, 10x3 unbroken, :60 rest
+
4 sets for even times:
12 toes to bar
20 wall balls, 14 to 10
28 row calories
3:30 rest
+
2000m row @Z1

AM
complete

PM
A. 250
B. complete-ish, 2 MUs on sets 8,9,10 due to fear of ripping
+
3:17
3:35
3:35
3:30
+
DNS


Good day!

250 is definitely the most I've ever done for a back squat triple, I'm pretty excited about this. These are continuing to improve every week. I don't think a 300 pound back squat is so far out of reach anymore. 

Muscle ups were excellent again today but I had to drop to 2 reps on sets 8, 9, and 10. I tore my left palm last week doing muscle ups and I could feel my right one getting ready to rip this week. Every time I came off the rings I would check my hands just to make sure. I had a feeling if I went for a third rep, I would rip. It was a close call. Happy with how good my muscle ups are these days. 

Four sets were okay, I hate toes to bar. They were unbroken on the first set (hence why the time is faster) then broken up 6/6 on the second set and 7/5 for sets three and four with too much rest during the break. Wall balls were unbroken every set. Neat. Rowing is improving from where it was a few weeks ago. 

I forgot about the 2000m cool-down row and put my rower away after the workout, then I meant to hop on a bike for ten minutes and then I started talking to Duprie and then I had to go coach. I'll make this up on Thursday. 

1/18/2016

AM
5000m row @Z1, off every 500m for 5 fast burpees

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/10 pound bumper plate on hips; :60 rest
B. Power clean & split jerk, 6x1 waveload 165-175-185, begin a rep every :90
+
For time:
9 power cleans, 125
15 assault bike calories
21 burpees
15 assault bike calories
9 power cleans, 125
+
3 rounds not for time:
5-8/side 1-leg reverse hypers, 2020
:30/side plank

AM
complete

PM
A. complete
B. complete
+
5:57
+
complete-ish, made it through 2 rounds


Power clean and split jerks were tough today, my shoulders still felt like total garbage from Saturday. The power cleans were always really easy but the split jerks were tough and wobbly on every rep. 

I think the for time piece went well? I did the first 9 power cleans unbroken. I started the assault bike calories and was quickly reminded how shitty airdyne sprints are. I probably should have pushed it a little more on this. The burpees were steady but I never stopped moving. The second set of airdyne calories were definitely slower than the first set, I was breathing really hard by this point but I was still trying to push it. The second set of power cleans were broken up 5/4, although looking back I should have just hung on for all 9. I tasted blood after this was over. 

I started my NFT stuff but every time I hopped up on the reverse hyper I legit felt like I was going to vomit on account of what I did prior to this. I made it through two rounds before I called it. I just wanted to slump in a chair and drink my protein shake before class started. 

1/17/2016

Long, unplugged hike or easy 30:00 row or bike

DNS, was out until 1:30 last night so decided to sleep in. We went to Keystone for my friend's birthday dinner and then saw a late movie. 

Also, I highly recommend the movie 13 hours. It was extremely stressful but very good. 

What? Who is this person? She doesn't go to our gym, what is the meaning of this

Friends for 16 years