5/29/2014

A. Split jerk clusters from blocks, 6 x 1.1.1 @ 80-90% 1RM; :10 rest between singles, begin a cluster every 2:00

+

4 sets:
5 muscle-ups, open each set w/max unbroken, go for it and see what happens

16 front rack kettllebell walking lunges, 35/hand
400m run @ 90% aerobic
4:00 rest
+
4 sets:
:18 prowler push @ max effort, load for high speed/fast foot turnover
2:42 rest

A. 165-165-170-170-175-180
+
3:45- MUs 5 unbroken (PR+1)
4:10- MUs 5 unbroken
5:20- MUs 3/2
5:13- MUs 2/2/1
+
complete with 90# on prowler


Wow, today was awesome! I am so excited about my two sets of 5 unbroken muscle ups (video). My muscle ups have been feelings really good lately, I am really happy about the progress I am starting to make on those. I actually really like the MU/lunge/run combo, I just wish I was better at running. The muscle ups and lunges weren't bad at all, it was just the run that would kick my ass every time. Plus it was pretty humid which made it hard to catch my breath. But when it comes down to it, I am just a terrible runner. The prowler sprints sucked but weren't horrible. 

5/28/2014

05.28

AM

For 35:00 @ Z1:

800m row

200m jog

A. Hang power clean, build to a touch-and-go 5RM
+

For time:

15 axle deadlifts, 180

15 bar-facing burpees

10 axle deadlifts, 200

15 bar-facing burpees

5 axle deadlifts, 220

15 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. 170 (175 F on 3rd rep)

+

7:15

+

complete @10, 25, 45

Today was a good day. I was really happy with the 5RM TNG hang power clean, I didn't think I would get past 155 or 160. The weight was feeling really light today. 170 was actually pretty easy but as soon as I started doing 175 I knew I wouldn't be able to get all 5, I failed on the third rep. It also was pretty painful returning the bar to my legs every time due to the bruises and what not, but overall I'm really pleased with this. I am also really happy with the deadlift/burpee workout. I broke up the deadlifts 5/5/5, 4/3/2/1, 3/2. I never really stopped moving on the burpees which is good, the only break I really took was to put the weights on. I can tell my pacing is getting much better. 

5/27/2014

AM

45:00 AirDyne @ Z1

PM

A. Squat snatch from blocks (just above knees), build quickly to a max
B. Back squat, 2-2-1-1, 31X1; 3:00 rest
C1. Close-grip bench, 4-3-2-2, 20X1; :60 rest
C2. Pendlay row, 4 x 3-4 11X1 - be perfect on tempo, :01 hold w/bar touching abdomen; :60 rest
C3. Toes-to-bar, 4 x 13 unbroken; 2:00 rest

AM

complete

A. 145 (PR off the blocks+5)

B. 175-195-205-215

C1. 105-115-125-130

C2. 105-115-125-130

C3. complete

5/25/2014

For time @ 90% effort:

10 skin-the-cats, slow and controlled

20 alternating Turkish get-ups, 45

150 double-unders, mandatory sets of 30 unbroken

+

5:00 rest

+

For time @ 90% effort:

10 bar muscle-ups

8 wall walks

6 rope climbs

30m handstand walk

+
800m sled drag, same weight as last week, alternate forward & backward as desired but stay moving throughout

18:32

+

17:42

+

complete with 100# on sled

Eeeeesh. Today was fun but a little rough. I feel like both workouts took me way too long. I imagine telling Stephen my times on these and him going "eeeeeyeeewwwwww" because it probably shouldn't have taken me that long. On the first one, it was the TGU. I think it took me at least 10 or 11 minutes to do all 20, those were a bit heavy. The double unders were good but I probably rested too long between sets of 30. On the second one, I hadn't done bar muscle ups in probably four months so I did one every :30 because I can't remember how to string them together, but I didn't have any misses and I was happy to be doing bar MU again because those are fun.  Wall walks were done in 2:00. Rope climbs were 1 every minute, my shoulders and arms were pretty tired by this point. By the time I got to the handstand walk, I could barely do it. I probably went 5-7 meters at a time, which is way worse than usual. My shoulders were toasted so I couldn't really hold myself up. The sled drag surprisingly wasn't that bad, the first 400 felt good, the second 400 had a few more breaks but overall I think this is getting better. 

5/24/2014

AM

60:00 @ easy pace:

2:00 AirDyne

5 strict knees-to-elbows

2:00 row

:60 front leaning rest on ground

1 rope climb

PM

A. Squat clean clusters, 5 x 2.2 tough; :10 rest between doubles, 2:00 rest
B. Clean-grip deadlift, 24 x 1 @ 255; begin a set every :30
C. Weighted ring dip, build to a max
+

For time:

50 CTB pull-ups
+

3 sets:

10m handstand walk

15 glute-ham sit-ups

rest as needed

AM

complete

PM

A. 135-145-155-165-170

B. complete

C. 203 (153 BW+ 50#) (PR+5)

+

3:30

+

complete

Today was a long day. The squat cleans felt really good, I was happy to get up to 170 for the last set. Clean grip deadlifts were slightly uncomfortable, when I do deadlifts I I feel soreness in my lower back/butt. It's weird. I don't feel it on anything else except for deadlifts, I noticed it on Wednesday too but it wasn't as bad as it was today. It doesn't really hurt, it just feels very sore. I notice it when I drive my feet into the ground as I'm pulling the bar off the ground. I think I just need to spend more time rolling out that area. I was pleased with the ring dip, happy to get a PR on that. The 50 CTB pull ups were mehhhhh. I wasn't too happy with that. I did the first 10 unbroken then did them in sets of 5. I was doing butterfly for all of them but I think I was resting too long between sets. The handstand walk/GHD thing was fine, my handstand walk is getting so much better. GHDs make me very dizzy. Overall a pretty solid training day. 

5/22/2014

A. Split jerk clusters from blocks, 9 x 1.1 @ 80-90% 1RM; :10 rest between singles, begin a cluster every :90

+

3 sets:
6 muscle-ups, open each set w/max unbroken, go for it and see what happens

20 front rack kettllebell walking lunges, 35/hand
400m run @ 90% aerobic
4:00 rest
+
4 sets:
:15 prowler push @ max effort, load for high speed/fast foot turnover
2:15 rest

A. 165-165-170-170-175-175-180-180-185

+

5:15-MUs 3-2-1

5:31- MUs 4(PR!)-2

5:41- MUs 3-2-1

+

complete

Today was awesome. Everything felt really good, I had way more energy today than I did last Thursday. I think it's because I changed up my diet over the last week and also have been trying to be more conscious about planning when I should eat before training, I think that made a difference. Split jerks went much better this week, last week I felt so shitty I stayed at 165 for every set, this week I was able to add weight every 2 sets and get up to 185. The muscle up workout went really well, my muscle ups felt so easy! I was able to string together 4 in the second set, woohoo! That's the most I've ever strung together so that was really cool. The lunges were tough but not too terrible, much better than the lunges with a bar. The only thing that really slowed down was the run, I am still pretty bad at running. The prowler sprints were hard but not as bad as I remember them. 

5/21/2014

AM

For 30:00 @ Z1:

800m row

200m jog

PM

A. Power clean, build to a touch-and-go 5RM
+

EMOM for 14:00:

1 heavy ass axle deadlift

5 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

AM

complete

PM

A. 170 (PR+5. Got 175 for 4 but failed the last rep)

+

complete @250

+

was not able to complete due to time, had to go teach a class

I am really happy with the 5RM power clean. My old PR was 165 so I went for 170. On the first attempt I failed the 5th rep so I decided to go for it again. Josh told me to rest longer while the bar is on my shoulders each time instead of rushing through it and that definitely helped a lot, I was able to get 170 for 5. Video is here. I went for 175 for 5 but failed the 5th rep, dammit. I was happy to get it for 4 though, I think if I hadn't have just done two attempts at 170 I could have gotten it. The axle/burpee EMOM was WAY harder than I thought it would be. It took me about :30 to complete both the deadlift and the burpees, I was trying to do the burpees as fast as possible. About halfway through I was having trouble catching my breath, I'm not sure if it was the humidity or that I was just tired, but I didn't expect the EMOM to be that difficult. It was fun though, I like any type of axle work. I wasn't able to do the reverse hypers and planks, I had to leave sooner than normal to go teach a class at the other gym, I accidentally spent more time on the cleans than planned.