9/29/2013

For max reps:
2:00 rope climbs
:60 rest
2:00 alternating pistols
:60 rest
2:00 double-unders
+
5 rounds for time of:
10 handstand push-ups
20 pull-ups
400m run

4 rope climbs
21 pistols
144 double unders
+
28:30


I really liked the first half of the workout, it was a good warm up. I figured I would get 4 rope climbs, I basically did one every :30. Pistols felt surprisingly good, they just need to be faster and I need to work on balance. I also had to re-do a few on my left leg because a few of them weren't low enough. The second half of the workout SUCKED. I did the first set of HSPUs unbroken but for all the other rounds I broke them up 5/3/2. Pull ups actually felt good today, I was able to butterfly all of them. I basically broke them up 10/10 every time except for the last round I had to go 5/5/5/5 because I was afraid my hands were going to tear. I felt awful on all the runs. I was out of breath by the 2nd round and it just got worse. I could barely breath on the runs, they were bad. Ughhhh I hate running so much. I'm glad I was able to do this under 30:00. 

9/28/2013

A. Squat clean & jerk, build to a max
B. Hang power snatch, build to a 3RM
+
3 sets for times of:
10 back squats, 155
25 wall balls
750m row @ 2:05/500m
6:00 rest

A. 190 (clean & jerk PR+6. squat clean PR+15)
B. 105. Arms were not feeling great after the clean and jerks
+
6:30
6:35
6:53


I am SO excited about my 190 clean and jerk today. That was so awesome. I didn't think it would go that well since my jerks felt pretty bad last week but the heavier the weight got the better everything felt. I was happy I got up to 190, the squat clean felt really good. I think I could have cleaned 195 but I don't think I could have jerked it, my arms were pretty tired at that point. The hang snatches were basically laughable, my arms were extremely sore and everything felt pretty bad. I only got up to 105 which is not great but I didn't think I would be able to go any higher, my arms were hurting a lot. The wall ball/row workout sucked a lot, I was able to do all the back squats unbroken, and I probably broke up the wall balls too much. The row was a lot harder than I thought it would be, I was able to keep a 2:05 pace for the first round, but I totally lost it on the second round. 750 meters felt like it took FOREVER. The third round was about a 2:07 pace in the end which isn't too bad I guess but I still should have done better. I am looking forward to the OPTathlon next weekend, hoping to maybe PR my clean and jerk again! 

9/27/2013

35:00 airdyne @Z1 

9/26/2013

AM:
35:00 Airdyne @Z1

PM:
A. Weighted ring dip, 5 x 1-2, 20X1; 2:30 rest
B. 1-arm DB row, 3 x 9-12/arm as heavy as possible w/a little cheat; :30 rest between arms
+
For time:
50 walking lunge steps
2:00 rest
5 rope climbs
10m handstand walk
4 rope climbs
10m handstand walk
3 rope climbs
10m handstand walk
2 rope climbs
10m handstand walk
1 rope climb
2:00 rest
50 walking lunge steps

AM:
complete

PM:
A. 5, 10, 15, 20, 25
B. 55, 60, 70 (9)
+
28:11


AHHHHHH my arms. The dips felt really good today. The DB rows were better than last week, I also pushed the weight a bit on those. Mostly because I accidentally brought over the 70 pound DB instead of the 65 pound DB so then I was basically stuck with it but I'm glad I did it, those are definitely getting better. The rope climb/ handstand walk workout took too long. My rope climbs are slow, I was basically doing one every minute. It's not even really muscle fatigue, they just tire me out very quickly and I get out of breath easily on those. Also I feel like I am starting to get worse at rope climbs, I am using way too much of my arms and not enough legs. I think I was basically using all arms today on all the climbs. I need to go back and watch Carl Paoli's videos for a refresher. My descent is getting faster though. The handstand walks didn't go as well as I wanted, it was way more difficult after the rope climbs, my arms were blown up and it was hard to balance but I think it was decent. I'm glad I did it though because it's good for me to do handstand walk fatigued, usually I just do it during a warm up so it's a lot easier. If it ever comes up in a competition I need to be ready to do it when I'm tired. The last set of lunges were surprisingly tiring. Overall I just need to take shorter breaks between climbs. 

9/25/2013

Every 5:00 for 2 sets:
8 burpee box jumps, 20"
:15 AirDyne @ 97%
+
Every 6:00 for 2 sets:
10 heavy kettlebell swings
:25 run @ 97%
+
Every 7:00 for 2 sets:
:60 row @ 100%

complete
+
complete with 70# kb
+
complete, 296/290 meters


Row sprints are the worst. I think I went out too slow on the first one, it still sucked a lot but I don't know if I went at 100%. Stephen told me to try and hold a 1:40 pace for the second one. I was able to hold it under 1:40 up through about :35 then it basically fell apart and I ended with a 1:43. Ughhh. My legs felt like they had stopped working. :60 sprints on the rower really do feel like they last forever. After the second one I went outside because I thought I might throw up. Luckily I didn't. It's coming though. Soon enough. 

9/24/2013

A. Front squat clusters, 2 x 3.3.3.3; :30 rest between triples, 3:00 rest
B. Muscle-ups, 10:00 easy practice working on stringing together reps
+
For times (time each set of 5):
5 squat snatches, 95
3:00 rest
5 squat snatches, 105
3:00 rest
5 squat snatches, 115
3:00 rest
5 squat snatches, 125

A. 175, 180
B. complete. 4 attempts, strung 2 together each time.
+
1:45
2:25
2:10
6:00


Front squats felt good today, I was coming out of the bottom pretty quickly on each rep. 180 got a little iffy near the end on the third rep of each set but it was still relatively quick. The muscle ups went much better than last week! I tried four times and strung 2 together each time and they felt really easy! I think the trick is not hanging out in the top for very long, as soon as I was up I was already pushing myself back down. Jeff gave me some really good tips and they definitely helped. On my fourth attempt I tried to string three together but failed the third one. It was close though, so maybe next week! The snatches were.....mehhh. Not how I wanted them to go at all. The ones at 95 were actually the worst out of all of them, I don't know what was going on. I strung 3 together and then failed the next rep, then failed the next. WHAT. It definitely got in my head. It took me way too long to do 5 snatches at 95, I should have been able to do that in less than one minute. The snatches at 105 were pretty bad too, I think I failed one or two. I didn't have any misses at 115 and only had 2 misses at 125. The snatches at 125 actually felt the best out of everything, which is weird. My snatches have been very off the past week and it is frustrating me. I told Stephen I feel like I am starting to get "greedy" with my progress, meaning my snatches have gotten relatively good lately (up until this week) so now when I see a workout with snatches I think "I should do very well on this" then when things don't go according to plan I get very frustrated like "my snatches have been good lately, that means all of them should be good all the time from now on". I need to stop thinking this way and remember how much progress I have made. A few months ago I would not have been able to snatch 125# 5 times and I would not have been able to string muscle ups together. I always want to improve but I need to appreciate the progress I have already made. This is something I need to work on.

9/23/2013

REST DAY!!!!!!!!!