5/7/2014

A. Power clean, build to a touch-and-go 3RM
+
For 22:00:
Evens: 2-3 axel deadlifts, 160-200
Odds: 6 bar-facing burpees
+
Not for time:
20 easy reverse hypers
:30/side plank

15 tougher reverse hypers

:30/side plank

10 tougher reverse hypers

:30/side plank

A. 175

+

complete @200

+

complete


video for 3RM clean

5/6/2014

AM

45:00 AirDyne @ Z1

PM

A. 3-position squat snatch (high-hang, mid-thigh, just below knees), build to a max
B. Back squat, 5-4-3, 31X1; 3:00 rest
C1. Close-grip bench, 8-8-6-6, 20X1; :60 rest
C2. Pendlay rows, 4 x 4-5, 11X1 - be perfect on tempo, :01 hold w/bar touching abdomen; :60 rest
D. Strict toes-to-bar, 4 x 8 unbroken; rest as needed

AM

complete

PM

A. 120 (125 F on hang just below knees, tried again and failed the hang from mid-thigh)

B. 175-200-225

C1. 95-100-105-110

C2. 95-100-105-110

D. complete

5/4/2014

3 sets not for time:
3 dead hang to inverted
10 alternating pistols
35 unbroken double-unders
+
10:00 @ 90% of [2 rope climbs + 15m heavy Farmer's walk + 4 wall walks + 15m heavy Farmer's walk]
+
400m sled drag, alternate forward & backward as desired but stay moving throughout

complete
+
complete with 70# for farmers walk
+
complete with 90# on sled

5/3/2014

AM
60:00 AirDyne @ Z1, off bike every 10:00 for 10 wall balls @ 20

PM
A. Squat clean, 10 x 1 all moderate/tough; begin a set every :60
B. Clean-grip deadlift clusters, 3 x 1.1.1.1.1; :10 rest between reps, 2:00 rest
C1. Weighted ring dips, 5 x 3-4, 20X1; :60 rest
C2. CTB pull-ups, 5 x 7-9 unbroken; :60 rest
D. FLR on rings, accumulate 120 total seconds; break and rest as needed to ensure perfect positions throughout

AM
complete

PM
A. 155-165-175-180-185-190-190-190-195-195
B. 235-245-255
C1. 20, 22,25,25,25(2)
C2. 9,9,7,7,7
D. complete


Everything felt good today. I was happy with the squat cleans, those were really easy and fast. I was pleased to clean 195 twice since it's only 10 pounds away from my PR, I'm hoping that means I'll be able to PR my squat clean pretty soon. I wasn't really sure where to start with the clean grip deadlifts but they were alright, I probably could have gone a bit heavier on the last set. Weighted ring dips were meh. I feel like I should have been able to go higher than 25# but they were tough, especially with a tempo. CTB pull ups felt awesome, I was able to butterfly for every set. I broke up the FLR in sets of :30. Solid day of training. 

5/1/2014

3 sets:
2-3 unbroken muscle-ups
200m run @ 90% aerobic
2:00 rest
+
3 sets:
16 front rack walking lunge steps
250m row @ 90% aerobic
2:00 rest
+
5 sets:
:10 AirDyne @ 100%
1:50 rest

1:05
1:05
1:07
2 MUs each time
+
2:06
2:00
2:00
95# for the lunges
+
complete


Muscle ups were tough today, turnover was slow and not as aggressive as usual. The walking lunges felt really good as well as the AD sprints, aerobically I felt awesome today. 

4/30/2014

AM
5000m row @ Z1

PM
A. Hang power clean, build to a 5RM
+
For 20:00:
Evens: 2-3 axel deadlifts, 160-200
Odds: 10 burpees
+
3 sets not for time:
15 moderate reverse hypers
:30/side plank

AM
complete. 24:01.2

PM
A. 165 (170 for two reps)
+
complete @180
+
complete


Z1 row felt awesome, I definitely enjoyed it more than the airdyne. I was pleased with the hang power clean although I would have liked to get 170 but I couldn't hold on to the bar for more than 2 reps. The axel deadlifts were cool since I have never done those before and they were actually a lot harder than I expected. Burpees felt really good today, they were all around :25. I am getting better at planks but still pretty terrible at them. 

4/29/2014

AM
40:00 AirDyne @ Z1

PM
A. 1 hang snatch pull + 1 high-hang squat snatch, build to a max
B. Back squat, 5-5-5, 31X1; 3:00 rest
C1. Close-grip bench, 8-8-8-8, 20X1; :60 rest
C2. Pendlay rows, 4 x 5-7, 11X1 - be perfect on tempo, :01 hold w/bar touching abdomen; :60 rest
D. Strict toes-to-bar, 3 x 10-15 unbroken; rest as needed

AM
complete

PM
A. 130 (135 F)
B. 175-195-215
C1. 85-95-100
C2. 85-95-100
D. complete, sets of 10



I'm happy with the hang snatch, I didn't think I would get past 125. I think I should have started heavier, I started with 85 and went up by 10s until 120 then went up by 5s  and by the time I got to 135 my arms were getting tired. I think I can get 135 if I start heavier, that way my arms won't be as fatigued. The back squats were tough today, it has been a long time since I have done tempo squats. The bench press felt good, probably could have done 105 on the last set. The pendlay rows were ehhhh awkward, I haven't done those in a really long time. The strict toes to bar were laughable at first, I have only done those once before and I wasn't really sure what to do. After the first set I started to get the hang of it, they were tough. I felt like I wasn't focused today, I was getting distracted easily and not putting in as much mental focus to my work as I should have. I think part of it has to do with lack on enthusiasm about certain things like pendlay row or bench press. I see bench press and I'm like "meh" and I don't put in as much excitement as I would for a snatch or clean because benching isn't one of my favorite things. This year I really need to work on changing that mentality. I need to look at something like bench press and realize that it will help me in the long run instead of associating it with being boring. I have to realize that everything translates into something else and it will all help me become a better athlete in the long run. 

EDIT: Just realized I only did 3 sets of the bench/pendlay row. Eff. Stephen if you're reading this, I am sorry and I await my sentencing