5/3/2013

Double "jackie"

2 rounds for time:

Row 1k

50 thrusters (45#)

30 chin ups

20:28

This was rough but not terrible. The first round wasn't that bad, but the second round SUCKED. The row felt like it took forever, and the thrusters hurt a lot. Jackie is very deceiving, since the thrusters are only 45 pounds it seems like it won't be that bad, but by the second round they were pretty difficult, I had to break them up into sets of 10. I had to break up the second round of pull ups into sets of 5, but my butterfly pull ups are getting a lot quicker and more efficient. This was definitely a workout that looked a lot easier than it actually was. 

5/2/2013

rest day

5/1/2013

EMOM for 20 min:

Odd- 5 thrusters 95#

Even- 10 knees to elbow

+

20 min amrap @85%

10 ohs 65#

10 chin ups

Run 400m

complete

+

complete

I really enjoy these 20 min EMOM sessions. I like heavy thrusters so I'm happy those came up today. Everything felt good, all thrusters were unbroken and felt nice and easy, knees to elbows were unbroken except for the last round. The 20 min amrap was fine, all OHS were unbroken but I had to break up the pull ups because it felt like my hands were going to rip. I pretty much despise running but I feel like I kept a good pace the whole time. 

 

4/30/2013

A. Power snatch from high blocks; 2, 2, 1, 1; rest 3 min
B. Squat snatch; build to a tough double
+
7-5-3-5-7
Power snatch 95#
Muscle up

A. 85-90-95-100
B. 105
+
20:48 

I don't really enjoy snatching from the blocks, especially high blocks, it always feels kind of awkward but the snatches felt good today, nice and fast. The squat snatches felt pretty good, I think I could have gone heavier than 105. The power snatch/muscle up workout felt great, I was so relieved. Going into it, I was very worried because my biceps were in a lot of pain on Sunday during the muscle up portion of the workout and I was worried that would happen again today. My dad suggested I use Rock Tape on my biceps so I did, and that shit fucking WORKS. I don't know if it's placebo effect or if it actually works for real, but my biceps felt totally fine through the whole workout, there was no pain at all, completely different from Sunday. I was very happy with my performance in that workout, even though the RX rep scheme was 9-7-5-7-9, I'm glad Stephen had me do 7-5-3-5-7, I was able to keep moving the whole time with very little rest and keep everything at a good steady pace. All muscle ups and snatches felt really good. Overall I'm really pleased with how today went. 

4/29/2013

rest day

4/28/2013

For time:
30 deadlift 315#
30 muscle ups
30 shoulder to OH 205#
30 meter hs walk
30 GHD sit ups
30 pistols

Deadlifts @ 205#
15 muscle ups instead of 30 
Shoulder to OH @125#
pistols assisted by weight on left leg

42:39


This was terrible. When I first saw this workout, I thought it wasn't going to be that bad except for the muscle ups, but I was wrong. I was extremely sore from all the dips yesterday and that definitely had an impact on my performance today. I had to do the muscle ups one at time because it just hurt to be in that dip position and I felt like I had no strength in my arms at all. The shoulder to OH wasn't terrible but once I got to the handstand walk I could barely do it because of all the shoulder shit I had just done. I just felt like I couldn't move. Pistols were decent, all the right leg pistols were fine but had to use a 10# weight under my left leg to assist me since my left leg is not as strong. I felt awful during the whole thing and felt even worse after. I feel pretty beat up from this past week of workouts, definitely looking forward to a rest day tomorrow. Pretty disappointed with how yesterday and today went but I just have to practice my skills and work on getting better. 

4/27/2013

AM

20 min amrap:

Run 400m

20 wall balls 30#

20 CTB chin ups

 

PM

35-20-15

Power snatch 65#

Ring dips

AM

3 rounds + 100 meter run (accidentally used 14# ball instead of 20# ball, oops!!) 

PM

22:32 

Today was pretty rough. The AM session was fine, it was just long. And I accidentally used a 14# ball instead of a 20# ball for the wall balls.... I didn't really pay attention to the fact that the mens weight was 30# instead of 20#...meaning we should have used a 20# ball. Oops. The worst part was the CTB pull ups, they didn't feel great today. The PM session was terrible. Snatches felt good, did them all in sets of 5, but the ring dips were pretty bad, I still don't know how to kip my ring dips so I basically did all of them strict. They got really tough, especially near the end. I definitely need to practice kipping ring dips more. I feel like lately every time I do a workout I find another skill I have to add to the list of things to practice.