8/1/2013

A1. Close-grip bench press, 4 x 3-5, 20X1; :60 rest
A2. Weighted strict pull-ups, 4 x AMRAP in :60 @ 15; :60 rest
+
10:00 @ 80-90%:
10 axle front squats, 70
10 burpees over axle
100m axle carry, any way you want
+
3 rounds @ easy pace:
:60 burpees
:60 AirDyne
:60 single-unders

A1. 85-95-105(4)-105(5)
A2. 7-7-6-6
+
complete
+
complete


I really enjoyed this today, I think my weighted pull ups are getting better. I am also really happy I got to work with the axle today, it's so fun to use. The axle carry was a nice way to catch my breath a little between rounds. 

7/31/2013

A. 1 clean-grip deadlift +1 hang squat clean + 1 power clean, build to a max, you can drop and reset quickly after the hang squat clean
+
3 sets of:
:30 prowler @ 100%, moderate load that allows foot turnover
2:30 rest
+
3 sets of:
:30 AirDyne @ 100%
2:30 rest

A. 175
+
complete with 90# on prowler
+
complete


Holy shit, what a day. Part A went well, I got up to 175 which was a lot higher than I thought I would end up since I'm not great at catching in a squat. Once I got up to 175 I got the hang squat clean but then when I went to power clean it, I failed. What! I was pretty annoyed because I know I can clean that, so Stephen let me do it again and I got it the second time. The prowler sprints were fucking awful and awesome at the same time. Mostly awful. 30 seconds is a long time to continuously push that prowler at a relatively quick speed, the first round went well but by the third round I was dying, it became tough to keep pushing it for the last 10 seconds. It also took me awhile to recover from that before doing the airdyne sprints. Surprisingly those did not feel as terrible as last week but I still got that puke feeling near the end. The prowler mixed with the airdyne right after is a tough combination but I know it will make my engine so much better and I am starting to like the prowler even though I feel like it will kill me some day. 

7/30/2013

A. Front squat, build quickly to a single @ 90+% 1RM; rest as needed
B1. Squat snatch, 6 x 2-3 touch-and-go @ 95-105; :60 rest
B2. Ring muscle-ups, 6 x AMRAP in :60; :60 rest
+20:00 AirDyne @ Z1

A. 125-155-185-200(F)
B1. complete with 2 reps @ 95#
B2. complete, 2 muscle ups each time
+
complete


The front squats were a little rough today, I had nothing in my legs for some reason. I was pretty surprised I failed a front squat at 200 because 185 felt pretty easy but when I went for 200 I started to come back up and tipped forward and just couldn't stand it up. Frustrating. I don't know if it's because of being at the Games/traveling/whatever or if I just didn't have it today. The snatches are getting better and better each time, I think I am starting to move under the bar a lot faster than I was a few weeks ago. I still have a problem sometimes of not bringing the bar close enough to my body, therefore every time I snatch I am playing a game of chance as Stephen would say, so I need to work on that. It will just take lots of reps to break that bad habit. Muscle ups felt good, I am still only doing 2 per minute but also am not feeling as tired on those after snatching. When I did this two weeks ago I failed two muscle ups, today I did not fail any. I really do need to start working on muscle ups without a false grip, they would be so much easier. During my Z1 airdyne I got to watch Megan split jerk 185#, nice job Megan!

7/22/2013

rest day

We are in California! Very excited for the Games to start tomorrow!!!

7/21/2013

6:00 @85% 
1 rope climb
1 stone carry to back wall
5 kipping handstand push ups
1 stone carry back to rope

3:00 rest

6:00 @85%
5 CTB pull ups
7 box jumps (20")
100 meter row

3:00 rest

6:00 @85%
5 toes to bar
5 burpees
25 double unders

+
2 sets of:
400 meter sled drag, add weight from last week if possible but stay at steady grind throughout
3:00-5:00 rest

complete
+
complete with 100# on sled


Another good day today. All the 6:00 amraps felt really good. Rope climbs were nice and fast and the stone felt a lot easier than the last time I did it a few months ago. Everything felt really good, I think because I got a lot of sleep last night and took a long time to warm up this morning. The sled drag sucked as usual, I added 10 more pounds to the sled than I did last week. I tried to keep it at a steady pace but I was switching between going forward and backward a lot. Hoping this gets easier the more I do it.

7/20/2013

A. Hang squat snatch from dead stop just above the knees, build to a max
B. Clean & split jerk, 10 x 1 @ 140; begin a set every :60
+
4 sets of:
20 unbroken wall balls
2:00 AirDyne @ 90% aerobic
2:00 rest

A. 120 
B. complete
+
complete


Hang snatches felt great today, it's the best they have ever felt. I worked up to 120 pretty easily, I was dropping under the bar pretty quickly. The clean and jerks also felt good and went better than last week when I was doing 135, no pain in the biceps or forearms. The wall ball/airdyne thing was just as terrible as last week, my wall balls were all over the place, hitting me in the face and shit. The first 10 would feel easy and the last 10 were a struggle. 20 unbroken wall balls were a lot harder than I thought they would be, probably because I never do that many in a row, ever. But this is definitely going to help me in the long run, I'm happy to be working on those. 

7/18/2013

A1. Close-grip bench press, 4x6-8, 30x1, :60 rest
A2. Weighted strict pull-ups, 4xAMRAP in :60 @10#, :60 rest
+
10:00 @80-90%:
150 meter row
6 burpee pull ups
+
10:00 Airdyne @Z1

A1. 65-75-85-95
A2. 9-7-7-8
+
complete
+
complete