9/12/2013

A. Shoulder press, 5 x 3-5; 2:00 rest
B. 1-arm DB row, 3 x 15-20/arm heavy w/a little cheat; :30 rest between arms

+

For time:

100m Farmer's walk, 70/hand

10 wall walks

50m KB front rack walking lunge, 35/hand

10 wall walks

100m Farmer's walk, 70/hand

+

Front leaning rest on rings, accumulate 210 seconds

A. 75-80-85-90-95

B. 25-30-35

+

17:48

+

complete

Holy shit, I am sore and tired. I'm happy with how the shoulder press went, I'm surprised I was able to press 95# five times because I think my 1RM press is 100 or 105. The 1-arm DB row was tougher than I thought it would be, I haven't done dumbbell work in awhile. The farmers walk/wall walk workout was really tough and took me a lot longer than I thought it would. I did the first farmer's walk in about a minute, knocked out the first set of wall walks, then the walking lunges took awhile. I didn't have to put them down as much as I thought I would but I was still resting too much. The second set of wall walks took forever, by that point I was breathing heavy and my arms were really tired so those took a long time. I was able to finish the last farmers walk relatively quickly but the whole workout still took a lot longer than I thought it would. I was also supposed to do a 35:00 Z1 airdyne this morning but I slept through my alarm, oops. It has been a tough couple of weeks and I feel a little beat up. Glad tomorrow is just a Z1 airdyne. 

9/11/2013

Every 5:00 for 2 sets:

7 Russian kettlebell swings, 70

7 burpees, as fast as possible

:15 AirDyne @ 95%

+

Every 6:00 for 2 sets:

7 touch-and-go clean & jerk

:25 run @ 97%

+

Every 7:00 for 2 sets:

:50 row @ 100%

complete

+

complete @115

+

complete, 268/263 meters

9/10/2013

A. Front squat clusters, 3 x 3.3.3; :30 between triples, 3:00 rest

B. Muscle-up practice, 10 x 2 (go for the second unbroken rep every set); begin a set every :60

+

3 sets for times:

18 thrusters, 70

18 pull-ups

2:00 rest

A. complete @165

B. complete, was not able to string any together. The last few attempts were close-ish

+

1:46, 2:12, 2:30

Everything felt tough today. I think it was from the heat, or maybe still being sore from Sunday but everything was hard. I think I went too heavy on the front squats, the first two reps of each set were good but then I would struggle with the third rep. I probably should have gone with 155 or 160, oh well. The muscle ups actually felt pretty good, I was able to get all of them. I was supposed to try and get two in a row each time but it wasn't happening. I'm dropping straight down instead of pushing back so I'm not able to get in the right position to get a second one. The last couple tries were closer than the first 5 so that's good I guess, just making slow progress. The thruster/pull up workout SUCKED so much. The thrusters felt extremely heavy and I had to break them up 14/4 the second round and 11/5/2 the third round. WHAT. It should not have been that bad because it was only 70# but they seemed so heavy. The pull ups were bad too, I was having trouble catching my breath (more trouble than usual anyways) and I broke up the pull ups more than I would have liked. They were mostly all butterfly which was good but I was still breaking them up too much. I just couldn't breathe, I think it was the heat, I had no energy at all. It sucked. Blehhh. 

9/9/2013

Rest day

9/8/2013

On a running clock:
@ 00:00: 2400m run for time
@ 16:00: 1600m run for time
@ 28:00: 800m run for time

15:35
9:30
4:40


This was terrible. I hated it so much. I am a really bad runner and this was definitely not in my wheelhouse at all. It was a bit stressful because I wanted to make sure I went fast enough so I had a bit of rest before each run, but that really didn't happen. The 2400 meters took me 15:35 so I basically had no rest before the mile started. I ended up walking the first 100 meters so I could catch my breath. The mile was definitely the worst part, it felt like it took forever. I had a bit more rest after that before the 800, and the 800 felt the best for sure. I think it's because in my mind I knew I was going to be finished soon so I pushed harder because I wanted it to be over. The whole thing was just bad, I felt awful during all the runs. I wish I was a better runner and that these types of workouts weren't so difficult for me. My quads were smoked from "Karen" yesterday so that added to the unpleasantness. Overall it was a discouraging day, hopefully one day I will actually enjoy running distances longer than 200 meters. On the plus side, it was cool to go to my old high school where I used to run track (sprints, not long distance, obviously). 

Loveland High School track!

9/7/2013

A. Squat snatch, build to a heavy single in 10:00
B. Clean & jerk, 7 x 2 @ 155; begin a set every 2:00
+
AMRAP in 12:00:
150 wall balls, 14 to 9'
90 double-unders
30 muscle-ups

A. 140 (PR+5)
B. complete
+
240 reps


Today started out really awesome and ended really poorly. I was not expecting to PR my snatch today because I didn't think I could work up to it in 10 minutes, but I actually think the short time frame was better for me. Usually when I work up to a max, I do one lift, sit for a few minutes, do another lift, sit, lift, sit, it usually takes me around an hour. Today since I only had 10 minutes I was doing one rep about every 2 minutes so I didn't have much time to over think anything, I would just put weight on and lift. Every rep felt really good and I was dropping right into a squat, it felt so much better than last week. I got up to 140 with about one minute left and got it! It felt really good too. I thought I wasn't going to make it because I felt it go behind me but I was able to correct it in the bottom of the squat and stand up with it. I'm really happy, a few months ago I would never have dreamed of snatching 140. The clean and jerks felt pretty tough today, I'm not sure why. I don't think I was getting tight enough in my set up. Then came 13.3 and that was just....terrible. I knew I wasn't going to be able to breathe well since I have a cold but I didn't think it would go THIS badly. I did all the wall balls in sets of 10 and they all felt good but I think I was resting too long between sets. By the time I got to the double unders I had basically given up mentally. I broke up the double unders way too much because I was out of breath. I got to the muscle ups with about :45 left and had 2 attempts and failed both. I was extremely disappointed in this, especially since my wall balls and muscle ups have been so much better lately, and during the open I got 3 MUs.      Disappointing. Hopefully I'll be able to try it again. 

9/6/2013

35:00 airdyne @Z1