10/29/2013

A. 1 squat clean + 1 front squat, 12 x 1 @ 145; begin a set every :60
+
5 sets of:
15 double-unders
2 muscle-ups
15 double-unders
:60 rest
+
5 sets of:
3 overhead squats, 95 from the ground
5 kipping handstand push-ups
7 toes-to-bar
:60 rest

A. complete
+
complete, all rounds between 1:30-2:00
+
complete, all rounds between 1:00-1:30


Muscle ups were MUCH better today than last week. Today I just tried to not over think it and I got all the muscle ups! I was not able to string any together, which was a little frustrating because I feel like I am still taking two steps backwards, but it's better than failing all of them. During the third round I failed two in a row for some reason, I just wasn't really focusing. But those were the only misses I had, so I was very relieved. The overhead squat workout felt good, although I haven't done overhead squats in a really long time so those got a little iffy at times but everything else was good, handstand pushups were fast and toes to bar were easy. 

OPT Athlete Camp Day 1

8:00 to establish a 1RM power clean

2:00 rest

8:00 AMRAP power cleans at 90%

rest a few hours

3 sets max effort:
250 row
10 KBS (53#)
10 burpee
10 KBS
10 burpee
10 KBS
250 row

12:00 rest

200 (PR+10)

2:00 rest

23 reps and 4 misses @180

+

5:09

5:56

5:50

Wow what an amazing day. I learned so much from James, he is so smart and fun to listen to, and really funny. He just knows so much about programming, nutrition, the way the body reacts during workouts, why things happen the way they do, etc. I learned a ton today and can't wait to learn even more tomorrow. Everything he says is so valuable and I'm really happy he came to CSC to do this athlete camp. The first workout today went really well, I did that one back in June so I already knew what to expect. I wasn't expecting to PR today, but I cleaned 185 and it felt good so I figured I would go for a PR. I went for 195 and got it, PR! That felt really good too so I went for got 200 and got it! Yay! I am so excited. I think I could have cleaned 205 but then the 8:00 was up. Next time! The next part was AMRAP power cleans in 8:00 at 90%. I cleaned 180 pounds 23 times and had 4 misses. I missed one clean in the middle and three at the end, I was trying to push it but was too fatigued to get tight in the set up. The second workout was FUCKING AWFUL. Oh my god. Holy shit. It was the closest I have come to throwing up after a workout, ever. I knew it was going to be bad but I didn't think I would be THAT fucked up after each round. Wow. I really did feel like I was pushing at max effort and my transitions were relatively quick so that's good. The KB swings were probably the easiest part, the burpees and rows sucked a lot. This workout was just terrible, I really felt like I was going to throw up after each round. I'm happy I was able to push through and finish. I am definitely going to work on getting comfortable with being uncomfortable and pushing through pain. As James said today, "You meet pain right in the eyes and say fuck you"

10/24/2013

A1. Close-grip bench press, 8-6-4; 2:00 rest
A2. COVP pull-ups, 3 x AMRAP (-1); 2:00 rest
+
@ an easy pace:
20 alternating DB snatches, 50
15 wall walks
10 rope climbs

A1. 95-105-115
A2. 15-14-12
+
complete


Today was pretty relaxed. The COVP pull ups felt pretty good, it's too bad you can't really butterfly those, otherwise I think I would have gotten a lot more. The DB snatches were easy, so were the wall walks. I was moving kind of slow since it was at an easy pace. Rope climbs felt good but I was definitely resting way too long between each climb since it wasn't timed. But those are really improving. Afterwards I did some pistol practice, I wore my bees knees to  test it out and they made such a difference! I was able to pop right out of the bottom of every pistol, I only failed one or two on the left leg because I lost my balance, not because I couldn't come up out of the bottom like last week. It was so awesome! I'm going to keep practicing them with the bees knees and then eventually practice them without because I don't want to have to always rely on them to do pistols, but for now they really help a lot. 

10/23/2013

2 sets of:
3 touch-and-go deadlifts, 225-255
100m sprint @ 95%
4:00 rest
+
2 sets of:
5 burpees, as fast as possible
:30 AirDyne @ 95%
5:00 rest
+
1 set of:
:55 row @ 100%

complete @255
+
complete
+
278m/1:38.8


Not much to say about today. Deadlifts felt good, they still don't feel very heavy which is a good sign. I was happy to only have 1 row sprint, and it went relatively well although I was way more tired than I was last week after the first one but I'm happy I was able to keep the pace under 1:40. My head was not in training today, I felt very out of it. I did not have fun training today or yesterday. I think I am in a funk. 

10/22/2013

A. 1 squat clean + 1 front squat, 10 x 1 @ 140; begin a set every :60
B. Muscle-ups, 5 x 2 unbroken; rest as needed
+
5 rounds for time:
3 hang power snatches, 105
7 toes-to-bar

A. complete
B. Fail. Only got 1 muscle up today. Something was very off. 
+
6:27


What. the. fuck. I can't remember the last time I have failed that many muscle ups. I only got ONE muscle up today. One! What the hell? I failed my first attempt and shook it off because I was just warming up. I got the next one, went for a second but failed. Then I couldn't get another one after that. For some reason I was moving very slowly and my aggressive turn over was not there. I have no idea why that happened. It was extremely frustrating and I thought I was going to cry or punch something haha. I think I tried 7 or 8 attempts and failed all of them. It was very confusing, especially since I just did muscle ups last week, and the week before that, and the week before that. I guess it was just an off day, but it definitely got in my head. When that happens I tend to freak myself out and think like "what if I never get another muscle up ever again" even though that is very irrational. So so so frustrating. The snatch/TTB workout went a lot better than I thought, first three rounds of snatches were unbroken, last two rounds were singles. All toes to bar were unbroken and felt better than they have in awhile. So I guess the day wasn't a total failure. Arggg. 

10/21/2013

Rest day

10/20/2013

10.20
10 sets of:
200m run @ 90% (goal is same pace/set)
:60 rest
+
10:00 @ 80% of [3 wall walks + 10 box jump/step-overs to 20" + 3 strict pull-ups + 10 heavy kettlebell swings]

complete. Runs between :39-:46
+
complete


The 200 meter runs were way harder than I thought they would be. I used to run sprints in track so I figured it wouldn't be that bad but it was tough. I think I went out too fast on the first couple. I tried not to slow down my pace at all but it got pretty hard. My legs were really tired and I felt really heavy. Blah. Luckily I had Cody running with me so he pushed me to run harder. I basically had nothing left for the second part, I was moving pretty slow.