8/12/2014

AM

50:00 AirDyne @ Z1, off bike every 5 for 6 fast burpees

PM

A. Squat snatch, build to a heavy single
B. Back squat, 1-1-1, 20X1; 2:30 rest

C1. Ring push-ups, 3 x AMRAP in :30; :60 rest

C2. 1-arm DB row, 3 x 5-6, 20X0; :30 between arms, :60 rest

+

3 sets:

:30 AirDyne @ 97%

4:30 rest

AM

complete

PM

A. 160 (PR+5)

B. 225-235-245

C1. 13-14-13

C2. 50-60-65

+

complete

8/6/2014

AM:

45:00 @ easy pace:

1000m row

25 AirDyne calories

300m jog

PM

A. Hang power clean, build to a heavy single, go for a PR only if everything is moving well
+

4 sets for even times:

15 touch-and-go deadlifts, 165

10 bar-facing burpees

2:00 rest

+

3 rounds not for time:

8 glute-ham raises

12 ab wheel roll-outs

16 light reverse hypers

AM

complete

PM

A. 190 (PR+5)

+

:58

:52

1:12

1:18

+

complete

Ehhhhh. Today wasn't great. I was happy with the hang power clean PR but it was very ugly. For some reason I was catching the last couple heavy reps with my feet really wide, I never do that. It was frustrating. I wasn't really pulling myself under the bar. The deadlift/burpee workout didn't go as well as I wanted, I did the first two rounds of deadlifts unbroken and by the third round my lower back was starting to blow up. Last week I was able to do them all unbroken at 155 but for some reason my lower back was starting to hurt after 15 this week. The third round I did 13/2 and I was pretty gassed by the 4th round so I broke it up 5/5/5 and the burpees were pretty slow by that point. Meh. Not really sure why those were so tough today.

8/5/2014

AM

45:00 AirDyne @ Z1

PM

A. 1 squat snatch + 1 overhead squat gauntlet, 1 every 2:00 starting @ 105 & adding 10 every 2:00
B. Back squat, 2-2-1-1, 20X1; 2:30 rest
C1. DB bench press, 3 x 3-4, 20X1; :60 rest
C2. 1-arm DB or KB row, 3 x 6-7, 20X0; :60 rest
C3. Strict toes-to-bar, 3 x 12; 2:00 rest

+

3 sets:

:24 AirDyne or row @ 99%

4:06 rest

AM

complete

PM

A. 155 (OHS PR+20) (165 Fx1)

B. 195-205-215-225

C1. 45-50(3)-50

C2. 45-50-50

C3. complete

+

complete

I'm happy where I ended up on the snatch/OHS. Snatching was rough last week so I'm glad today was better. All the snatches were really easy and I had no misses up until 165. It's amazing how different 155 and 165 feel. 155 was light and fast but I could barely pull 165 past the hips. Ugh. I'm pleased with my OHS PR, I haven't actually done a heavy overhead squat in a long time. I kept the back squats light because I'm having the same annoying pain in my lower back/right side again. I am going to keep the back squats on the lighter side until I can get in and see Pete, hopefully next week. I don't want to mess anything up before the competition this Saturday. 

8/3/2014

For time @ 90%:

10 rope climbs

40m handstand walk

+

5:00 rest

+

3 rounds for time @ 95%:

10 thrusters, 85

10 power cleans, 135 (change your own plates)

+

2000m row cool-down

12:28

+

11:16

+

complete

Eeeeeesh. Today wasn't great. Everything felt tough today. I was hoping to do the rope climb workout in around 10:00, I finished with the climbs around 7:30 but the handstand walk took me way longer than I thought it would. I'm still struggling with doing HS walk when my arms are tired. My forearms were blown up from the rope climbs so it was tough to walk on my hands. I would only make it about 7 meters at a time and then have to stop because my arms felt like they weighed a ton. The second piece wasn't great either. Thrusters were relatively easy, unbroken the first round then 6/4 on rounds 2 and 3 although I'm not sure why I broke them up, I should have done them unbroken. The cleans shocked me. Going into the workout I thought I would be able to do them in sets of 5, but I was way off. I did the first 2 and then they were all singles after that. I think I actually said out loud "what the fuck?". I know I was fatigued from the first piece but I still thought I would have been able to touch and go some of them. Overall throughout both pieces the main problem was muscle fatigue. I was never really breathing that hard, except for at the very end of the second piece. My arms were sore from the rope climbs and my legs were also sore for some reason. I just feel like I didn't do very well today. 

8/2/2014

AM

5 rounds @ easy pace

2:00 AirDyne

5 strict knees-to-elbows

2:00 row

10 wall balls, 20 to 10

100m run w/ball

PM

A. Squat clean, 7 x 1 @ 175; begin a set set every :60
B. Clean-grip deadlift, 15 x 1 @ 245; begin a set every :30

+

5 sets for even times:

3 shoulder-to-overhead, 125

10 CTB pull-ups

6 kipping handstand push-ups

:90 rest

+

3 sets:

:30 row @ 97%

3:00 rest

+

Not for time:

30 ab wheel rollouts, slow & controlled

AM

complete

PM

A. complete

B. complete

+

:47

:46

:47

:47

:51

+

150m

146

148

+

complete

8/1/2014

60:00 hike

7/31/2014

A. 1 push press + 1 push jerk + 1 split jerk, 3 x 1; 2:00 rest

+

5 sets:

6 muscle-ups

12 wall balls

18 box step-up & step downs, 20

2:30 rest

+

3 sets:
:30 row @ 97% or prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest

A. 155-160-165

+
1:43- MUs 6 (PR+1)
1:53 MUs 6
2:15- MUs 4/2
2:22- MUs 4/2
2:34- MUs 4/2
+
148m
149
145


Awesome day of training! I was really happy with my muscle up PR, the first set of 6 felt really easy. I was able to string 6 together the second round but the last two reps were pretty tough. I decided to start breaking them up 4/2 because I knew I wouldn't be able to string together 6 every time. All the muscle ups felt really good today, very happy with the progress on these. I'm getting a lot better at doing muscle ups under fatigue, especially near the end of a workout when I'm breathing pretty heavy. I was happy I got a week off from prowler sprints, I would much rather do row sprints. They weren't as bad as I thought they would be. I actually sort of miss row sprint Wednesdays in a weird way.