9/18/2013

Every 5:00 for 2 sets:
6 alternating DB snatches, heavy and fast
6 burpees, as fast as possible
:15 AirDyne @ 95%
+
Every 6:00 for 2 sets:
7 tough touch-and-go power cleans
:25 run @ 97%
+
Every 7:00 for 2 sets:
:55 row @ 100%

complete with 50# DB

+

complete @140#

+

complete, 296/282 meters

Definitely should have gone heavier on the DB, the last time I did an DB snatches was when we were training for regionals and 50# felt heavy then but today it felt pretty light. I should have gone heavier on the cleans too, I think I should have done at least 145 or maybe even 150. The row sprints were rough as usual, I definitely dropped off more this week on the second row than previous weeks. On the second row I felt like I was going as fast as I could but I knew I was still going pretty slow, I felt like I had nothing left in my legs. It was rough. Row sprints are not fun.

9/17/2013

A. Front squat clusters, 2 x 4.4.4; :30 rest between 4s, 3:00 rest
B. Muscle-ups, 10:00 easy practice, work on stringing together reps
+
For reps:
4:00 of [2 squat snatches @ 115 + 4 muscle-ups]
4:00 rest
4:00 of [2 squat snatches @ 115 + 6 toes-to-bar]

A. 165 for first set, 170 for the second set
B. complete. Strung 2 together on the first try then all singles after that
+
2 snatches + 3 muscle ups
4:00 rest (which actually turned into 6:00 rest...)
3 rounds + 1 snatch


Bahhhh. Today was so disappointing. The front squats went well, I'm glad Stephen pushed me to do higher weight on those, originally I was going to do 155 but he told me to go 165 then 170 and I'm happy I did. I thought the muscle ups were going to be better, I strung two together on the first try but then couldn't string any more together after that. Ugh. I've been watching a lot of videos and I know what I need to do but it's hard to actually do it. I will just have to keep working on those. The snatch/muscle up workout was really disappointing. I thought I was going to do better on the snatches since I have been doing really well on those lately, but that was not the case. For some reason the thought of doing 115# snatches in a workout really freaked me out and I think it got in my head. I got the first rep no problem, then failed the second one. Tried for a third, failed that one too. That really fucked with my head. I got the next attempt but just barely. I went on to the muscle ups but failed the first attempt (WHAT) but I think it's because I had my wrist wraps on. I took them off and was able to get three muscle ups before the 4:00 was up. Ughhh. Not how I wanted that to go down. I was hoping to get at least one full round. The next part went better, I was able to get 3 rounds plus one snatch, although my snatches still didn't feel great. I did not feel like I was dropping under the bar quickly at all. They just felt so off. Today was frustrating. 

9/16/2013

rest day

9/15/2013

3 sets not for time:
2-3 rope climbs starting from an L-sit position
4-6 dragon flags
10-15m handstand walk or 20-30 shoulder taps from top of wall walk
+
AMRAP in 4:00:
10 handstand push-ups
15 box jumps, 20
20 shoulder-to-overhead, 105
25 pull-ups
30 double-unders
4:00 rest
AMRAP in 6:00:
same as above
4:00 rest
AMRAP in 8:00:
same as above

complete, did handstand walk
+
HSPU, Box Jumps, STO
4:00 rest
HSPU, BJ, STO, 22 pull ups
4:00
1 full round 


WHAT. I was not expecting today to be so difficult at all. The warm up was actually pretty tough by itself, the rope climbs from the L-sit were really tough on my arms but I got better at it by the end. Also Dragon flags are hard. I was glad I had some handstand walk, I haven't done that in awhile so it was good to practice that. The actual workout was TOUGH. I knew I wasn't going to get a full round in the first 4:00, but I thought I would at least make it to the pull ups. The shoulder to overhead were so much harder than I thought they would be, 105 felt very heavy. I'm not sure if it's because I did so many jerks yesterday or if my shoulders were just burned out from the rope climbs and HSPU but they were very tough. The second round was a little better, I made it to the pull up bar and was able to do 22 pull ups, and actually my butterfly pull ups felt great today, I was really happy with that. The third round was rough, I had to break up the HSPUs into 7/2/1, then the shoulder to overhead were just as many as I could do at a time, it was usually about 4-5. My arms were so tired at that point. I made it through everything so I got one full round before time ran out. I was a little discouraged at how heavy the weight felt, I thought I was going to be able to burn through the STO a lot faster. Definitely in need of a rest day. It was a fun day in the gym with Heather, Kathryn, Pat, Justin and Stephen! 

9/14/2013

A. Indy North clean & jerk ladder:

Ladder starts at 105# and goes up 10#. Every minute on the minute perform 3 clean and jerks with progressively heavy weight. At 155# the reps go down to 2 reps and the weight increases by 5# each time.

B. Squat snatch from high blocks, build quickly to a heavy single

+

3 sets of:

10 back squats @ 135

20 wall balls

400m run @ 90%

3:00 rest

A. 184 (clean and jerk PR+6. Also 14# more than when I did the ladder at the Indy competition in January)

B. 135 (140 Fx5)

+

complete

also did some pistol work but my legs were not having it

Wow what an awesome day. I was really excited to do the clean and jerk ladder from the indy competition, it was my favorite event so I was looking forward to repeating it. It was definitely more tiring this time around since I had to change my own weights, at the Indy competition all the bars were already set up so I had more time to rest. I was definitely fatigued a lot quicker this time since i was constantly putting weight on the bar. I got up to 170 and that felt really good, that's where I ended up in January at the competition. I did 174 twice then 179 twice and got it, that was already a clean and jerk PR for me so I was happy with that. Then I went for 184 and got it! Another PR! I only had to do that one once. By that point I was fucking exhausted so I didn't try to go for 189. I am SO HAPPY with how that went, I didn't think I would get that high on the ladder. Definitely very tiring but very fun. The snatch off the blocks went really well today too, I am definitely getting better at quickly dropping under the bar. I got up to 135 pretty easily, I was very surprised by that because I was so tired from the clean and jerk ladder. I went for 140 but failed five times. I was getting under the bar but kept falling forward. On the fourth attempt I thought I had it but then I lost it and I rocketed back against the wall. Oh well, I'm happy I can work up to 135 relatively quickly now! The backsquat workout went well, did all the backsquats unbroken and broke up the wall balls 12/8, 13/7, 10/5/5. My legs were fucking shot by this point so all those squats were tough but it was a good workout. Heather and I stayed around and worked on some skill stuff, I tried doing some pistols but my legs were just not having it. I can do pistols on the right leg but for some reason can't do them on the left. Definitely something I'm going to need to fix before the Covington competition in November. Overall a great day!!

9/13/2013

35:00 airdyne @Z1

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

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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.