10/11/2016

AM
10 sets:
500m row @2:00.0-2:00.9/500m 
2:00 walk rest (10:00 between sets 5 & 6)

PM
3 rounds for movement quality:
15m handstand walk
15 glute-ham sit ups
45 unbroken double unders
+
A1. Snatch-grip deadlift (no halt this week), 5-5-5, 31x1; :60 rest
A2. 1-arm DB shoulder press, 3 x 6-8/side, 21X1; :30 between sides
+
For time:
40 assault bike calories
20 med ball over shoulder, 100
+
3 sets not for time:
4-8 weighted glute-ham raises
:30/side plank
+
Balza rehab or Crossover Symmetry recovery

AM
2:00.0
2:00.3
2:00.0
2:00.1
2:00.2
2:00.1
2:00.5
2:00.6
2:00.5

2:00.3

PM
complete
+
A1. 125-145-165
A2. 30-35-40 (7 on L side)
+
6:56
+
complete w/12# DB
+
Balza rehab

10/10/2016

A. Squat clean, 12x1 waveload @155-165-175; begin a rep every :60
B1. Front squat, 3-3-3, 40x1; :90 rest
B2. Strict pull ups, 3x5-10 unweighted; :90 rest
+
3 rounds for time:
10 wall balls, 30 to 10'
1 lap around rig bear hug med ball carry, 100
+
3 rounds not for time:
25 light band pull aparts
15 light band good mornings
+
Crossover Symmetry recovery

A. complete
B1. 175-190-200
B2. 6-5-6
+
3:16
+
complete
+
Balza rehab 


Squat cleans continue to feel really off and I have no idea why. I feel like I'm not being very explosive with my hips and legs were fatigued standing up out of the squat. I was standing up with a rounded back on half of the reps. 

Front squats were tough today. Strict pull ups were good, no pain in the lat at all. 

10/9/2016

Long, unplugged hike

60 min complete @Ault park with Team Good Times 

10/8/2016

OFF for weightlifting meet 

10/7/2016

A. Squat snatch, accumulate 5 reps @125, 3 reps @135, and 1 rep @145; rest as needed
B. Back squat, 2-2-2-2 all tough, 40x1; 2:30 rest
C. 1-arm DB bench press, 3x4-5/side, 21x1; :45 between sides
+
AMRAP in 9:00
3 power cleans, 155
.3 mile assault bike
+
Not for time:
150m offset carry (1-arm Farmer's + 1-arm overhead)-heavier combined weight than last week

A. complete
B. 220-230-240-250
C. 40-45-45(0 on L side.....could not push it up whatsoever) 
+
5 rounds + 3 cleans
+
complete
35# DB/60# KB

10/6/2016

5:00 swim easy
+
18 sets:
25m swim
:30 rest (2:00 rest between sets 6&7 and 12&13)
+
5:00 swim easy

DNS


It has been a very stressful/busy week, came home between classes and completely crashed for two hours. I will make this up next week. 

10/5/2016

AM
30:00 assault bike @Z1

PM
3 sets not for time:
10m forward bear crawl
10m backward bear crawl
-both movements slow and controlled w/low hips and short steps w/hands and feet 
+
Every :60 for 28:00 (7 sets of each)
1st: 2 touch and go squat snatches
2nd: 2 touch and go squat cleans
3rd: 200m ski erg
4th: rest
+
5 sets not for time, rest as needed:
1 lap around rig bear hug sandbag carry, small bag

AM
complete

PM
complete
+
complete
snatches: 95-95-105-105-115-115-125
cleans: 125-125-125-145-145-165-165
+
complete 

10/4/2016

AM
8 sets:
500m row @2:00.0-2:00.9/500m
2:00 walk rest (10:00 between sets 4&5)

PM
3 rounds for movement quality:
15m handstand walk
15 glute-ham sit ups
+
A. Halting snatch-grip deadlift (:02 pause 1" off ground, complete lift, :03 descent) 6x1 starting @100% snatch max and building from there as long as pause is perfect, begin a rep every :90
B. 1-arm DB overhead carry, 6x15m/side; :30 rest between sides
+
For time(s)
.5 mile assault bike
100 double unders
2:00 rest
.5 mile assault bike
75 double unders
2:00 rest
.5 mile assault bike
50 double unders
+
3 sets not for time:
5-10 unweighted glute-ham raises
:30/side plank
+
Balza rehab or Crossover Symmetry recovery

AM
1:59.4
1:59.9
2:00.0
2:00.0
1:59.9
1:59.9
1:59.9

1:59.9

PM
complete
+
A. 165-175-185-195-195-205
B. 35-45-55-65-65-70(R arm only, kept failing snatch w/L arm)
+
2:41 (double unders 8/92.....tripped)
2:23 (double unders 55/20....tripped again)
2:03 (double unders UB)
+
complete
+
Balza rehab complete

10/3/2016

A. Squat clean, 9x1 waveload @175-185-195; begin a rep every :90
+
For time and quality reps:
10 wall balls, 30 to 9'
30 wall balls, 20 to 9'
50 wall balls, 14 to 9'
+
10:00 @80%
30m plate pinch carry, 25/hand
30m unweighted walking lunges
30m bear hug sandbag carry, small bag
30m bear crawl (15m forward + 15m backward)
+
Crossover Symmetry recovery

A. complete
+
4:08
+
complete
+
Balza rehab

10/2/2016

Long, unplugged hike

DNS, not enough time today :( 

10/1/2016

10:00 triple under and freestanding handstand push up practice- alternating between the two, nothing fatiguing
+
A. Power clean from the blocks (just above knees) build to a heavy single in 10:00 (clock starts when you load the bar above 125)
B. 1-arm DB bench press, 3x5-6/side, 21x1; :45 between arms
+
partner work TBD
+
Bis, tris, and abs of choice

complete
+
A. 185 (190 Fx2)
B. 35-40-45(5)
+
3 rounds for time:
400m run
20 kettlebell swings, 35
20 burpees
(13:34)
+
DNS- forgot, oops

9/30/2016

5:00 swim easy
+
8 sets:
50m swim
:60 rest
+
5:00 swim easy

complete
+
complete
+
complete 


This was a lot harder than I anticipated, that extra 25m with no rest is pretty tiring. 

9/28/2016

AM
30:00 assault bike @Z1

PM
3 sets not for time:
10m forward bear crawl
10m reverse bear crawl
-both movements slow and controlled w/low hips and short steps w/hands and feet
+
Every :60 for 28:00 (7 sets of each)
1st: 1 squat snatch
2nd: 1 squat clean
3rd: 250m row
4th: rest
+
Not for time:
150m indoor sandbag bear hug carry, 100 

AM
complete

PM
complete
+
complete
snatch: 105-115-1125-135-145-145-145
clean: 125-155-165-175-185-195-205
+
complete


Fun day! 

I really enjoyed the EMOM, it was actually harder than I thought it would be. I thought I would have more time to change weights between lifts but I ended up being rushed most of the time. Snatches were okay, I would have liked to go higher than 145 but I failed one of the reps behind me so I decided to just stay there for the remaining sets. Cleans were feeling great today, I was happy to hit 205 at the end of a long workout. 

The sandbag bear hug carry was cool, these sandbags are neat! Afterwards I messed around with the middle sandbag (165 I think Stephen said?) and I was able to pick it up a few times (after many failed attempts). I would like to eventually be able to shoulder this. 

9/27/2016

AM
8 sets:
500m row @2:02.0-2:02.9/500m 
2:00 walk rest (10:00 between sets 4&5) note the decreased rest 

PM
3 rounds for movement quality
5 wall walks
5 dragon flags
+
A. Halting snatch-grip deadlift (:02 pause 1" off ground, complete lift, :03 descent) 6x1 starting @90% snatch max and building from there as long as the pause is perfect, begin a rep every :90
B. 1-arm DB overhead carry, 5x30m/side; :60 rest between sides
+
5 rounds easy
50 double unders
10 assault bike calories
:60 rest
+
3 sets not for time:
4-8 unweighted glute-ham raises
:30/side plank
+
Crossover Symmetry recovery

AM
2:01.8
2:01.2
2:01.6
2:02.0
2:01.8
2:01.6
2:01.7
2:01.6

PM
complete
+
A. 155-165-175-185-195-205
B. 30-40-50-60-70
+
complete
+
complete
+
Balza rehab

9/19/2916

A. Front squat from the ground (squat clean counts as first rep) 2-2-2-2-2-2 building; begin a set every 2:00
+
5 sets:
15 unbroken wall balls, 20 to 10'- note the extra foot 
:10 rest
max (-1) unbroken toes to bar
2:30 rest
+
3 sets not for time:
2 rope climbs
30m unweighted walking lunges
+
Crossover Symmetry recovery

A. 125-145-165-185-200-210
+
14
12
12
10
9
+
complete
+
Balza rehab


Happy to hit 210 on the front squats from the ground, these felt good today. 

Wall balls went really well, these are getting a bit easier. Toes to bar were decent, I still think I should be stringing together more than 12-14. I'm also starting to get a cold and I could tell I wasn't recovering as quickly between sets. 

9/18/2016

Long, unplugged hike

DNS


Wasn't able to get in a hike today, I had a two hour coach meeting in the morning and then had to write programming before I met up with the McCauley sisters for Eli's and gelato. 

9/17/2016

A. 10:00 triple under and freestanding handstand push up practice- alternate between the two, nothing fatiguing. 
B. Power clean from blocks (upper thigh), build to a heavy single in 10:00 (clock starts once you load the bar above 125)
C. DB seesaw press (non-working arm stays at lockout), 3x6-8 total, 21x1; 2:00 rest
+
For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
+
Bis, tris, and abs of choice

A. complete, only one good set of 6 FSHSPU, shoulder fatigued 
B. 155 
C. 25-35-40(6)
+
15:41 w/Kellie
we both used 75# medball
+
3 sets:
:15 L-sit
ring dip practice, strict and kipping 


Shoulders were tired today, I couldn't string together more than a few FSHSPU. I hit six in a row on my final set and called it. 

The power cleans off the blocks were really frustrating, this is just a very awkward height. I couldn't get any power from my legs. I caught 155 really low, basically right at parallel. I went for 165 but I could barely pull it. 

The partner workout with Kellie was cool, I thought this was going to be much worse. We traded singles on the medball to shoulder, split up the row cals in five sets of 20, and traded sets of ten on the burpees. I'm really going to miss her when she goes back to California! 

I decided to work on L-sits and ring dips for my bis, tris and abs because they're two of my weakest movements, especially L-sits. I practiced both strict and kipping ring dips. I watched a video on Camille's instagram about kipping dips but I still couldn't quite figure it out. I'm going to keep working on these, you never know when they'll show up. 

9/16/2016

A. Squat snatch, 6x1 @80-90% 1RM
B. Back squat, 5-5-5 @175, should feel like a nice little deload; 2:30 rest
+
For time (w/comp group)
5 bear complex, 85
20 CTB pull ups
4 bear complex
15 CTB pull ups
3 bear complex
10 CTB pull ups
2 bear complex
5 CTB pull ups
1 bear complex
+
Not for time:
200m 1-arm Farmers walk, 70, switch sides as needed

A. 130-130-140-140-150-150
B. complete
+
4:51
+
complete 


Fun day! 

Snatches were okay today, I failed one rep at 140 (behind). No misses other than that. 

Back squats were easy, I like deloads! 

The comp group workout was really cool, I think I did really well on this. I did all singles for the bear complex because I wanted to save most of my energy/grip for the CTB pull ups. I thought my transitions were good between movements. I liked working out with Conner and Annie, it's nice to have people pushing me since I work out by myself the rest of the week.

Guilted Annie into doing the farmers walk with me, CLASSIC! 

9/15/2016

5:00 swim easy
+
20 sets:
25m swim
:30 rest
+
5:00 swim easy

complete
+
complete
+
complete 


I really enjoy my Thursday swim sessions, definitely starting to get more comfortable in the water. 

9/14/2016

AM
30:00 assault bike @Z2

PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Dead bug (out in the open, no hands pressed into wall) 5x10 alternating; :30 rest
+
For 10:00- 1 bar:
evens: 2 squat snatches, 110
odds: 2 squat cleans, 160
+
10:00 @80%
200m ski erg
20 alternating box step ups/step downs, 24"
+
5:00 rest
+
10:00 @80%
.4 mile assault bike
40 double unders

AM
complete

PM
A1. complete
A2. complete
+
complete
+
complete
+
complete


Today was much better, not sure what the deal was yesterday. 

The snatch and clean EMOM was a lot easier than last week, mostly because I had one less rep each minute. Snatches felt really solid today. 

The two pieces at 80% were good, I enjoyed both of these.