9/3/2013

A. Front squat clusters, 3 x 2.2.2.2; :30 between doubles, 3:00 rest
+
For completed reps:
1 muscle-up attempt every :30 for 5:00
5:00 rest
1 muscle-up attempt every :30 for 5:00
+
AMRAP in 8:00:
5 hang power cleans, 135
10 toes-to-bar

A. Complete @ 170
+
10/10
5:00 rest
10/10 
+
6 rounds


Everything felt great today. I finally got all the muscle ups! I am so happy about that. They felt really good on Sunday so I figured they would go pretty well today too but I didn't expect to get all of them. I am really happy with the progress I have made on MUs in the past few weeks, now I am confident that I can get muscle ups without a false grip. The AMRAP went well, all hang cleans were unbroken except the last round, I dropped it after the third one because I lost my grip. All the toes to bar were broken up into sets of 5 except for the last two rounds they were sets of 4/3/3 because I could not hang on to the bar, my grip was shot at that point, and the last few reps of my last round were singles. Overall I am pleased with how it went, I'm happy the cleans felt good. Good day today! I am very happy with how my training is going right now. 

9/2/2013

rest day

9/1/2013

3 sets NOT for time:
10-12 CTB pull-ups
:30-:60 L-sit
20-30 shoulder taps from top of wall walk
+
2 sets for time:
8 muscle-ups
15 snatches, 95
20 toes-to-bars
25 handstand push-ups
30 wall ball shots, 20
35 kettlebell swings, 53
40 double-unders
8:00 rest

complete
+
21:37
8:00 rest
26:30


Wow. Today was.....hard. Going into this workout, I wasn't sure how well I was going to do. My main concern was the muscle ups, considering my non false grip MUs have been hit or miss lately. I was afraid that I would be stuck on the rings failing a bunch of reps. I was pretty nervous before we started because I just wanted to get through everything. It actually went a lot better than I thought it would. I got all the muscle ups and they felt great, I was so happy about that! The snatches were good, I broke them up into singles but none of them felt heavy. Toes to bar were interesting...I had to break them up into sets of 5 the first round and sets of 4 the second round because I could feel my hands ripping so I had to come off the bar sooner than I would have liked. The handstand push ups were pretty tough...I have definitely gotten worse at those for sure. By the time I got to those, my arms and shoulders were already shot  from the muscle ups and snatches. I basically had to do those 5 at a time until the last few were in sets of 2s and 3s. Ugh. They actually felt better the second time around, as did the wall balls. I wasn't sure how those were going to go because I have never used a 20# ball to do wall balls but it actually wasn't terrible. I have been doing so many WB lately I am basically numb to them at this point. They felt a lot easier the second time around. The KB swings sucked, it took me a lot longer to do them the second time. It was one of those workouts where during the first round I wasn't sure if I was going to be able to make it through a second round of everything. I just wanted to get all the muscle ups and get everything done. I am really happy with how I did, I got all the muscle ups, no fails, and I'm just proud I finished this workout and was able to push through. It was fun getting to work out with the invictus people too, it felt like we were all in it as a group and pushing each other. Really happy with how this went today. 

8/31/2013

A. Squat snatch, build to a max
B. Clean & jerk, 12 x 1 @ 155; begin a set every :60
+
AMRAP in 10:00:
200m run
1 rope climb
25m Farmer's walk, 70/hand

A. 130
B. complete
+
4 rounds


Snatches felt awful today. As soon as I started warming up I had a feeling it was going to be an off day. For the first few reps I kept landing on my toes, then as the weight got heavier I kept catching it too high instead of a full squat. It was very frustrating, especially since my snatches have gotten so much better over the past few weeks. Everything just felt off today. I was hoping to hit 140 today but I had to stop at 130, it just wasn't happening. The clean and jerks felt really good, I was really happy with how those went. The AMRAP went well but I forgot to put on long socks for the rope climbs so now I have a giant red mark on my leg from the rope. Oops.

8/30/2013

30 min airdyne @z1

8/29/2013

AM:
30 min airdyne @ z1

PM:
A. Shoulder press, 3 x 7-9; 2:00 rest
B. Weighted pull-up, build to a 2RM
+
AMRAP in 5:00:
5 burpees to target
10 pull-ups
+
3 rounds of:
:30 L side plank
:30 R side plank
:30 hollow rocks
:30 hip extensions
2:00 rest

AM: 
complete

PM: A. 65-75-85(5)
B. 45#
+
2 pull ups short of 6 rounds
+
complete

8/28/2013

Every 4:00 for 2 sets:
5 touch-and-go power snatches, 75
5 burpees, as fast as possible
:10 AirDyne @ 100%
+
Every 5:00 for 2 sets:
10 kettlebell swings, 53 overhead
:20 prowler sprint, moderate load that allows foot turnover
+
Every 6:00 for 2 sets:
:40 row @ 100%

complete
+
complete with 90# on prowler
+
complete, 225 meters/223 meters