10/8/2014

AM

For time @ 80-90% effort

3000m row

35 glute-ham sit-ups

100m bear crawl

PM

A. Power clean, 10 x 1 starting light & building; begin a set every :60
+

5 sets for even times:

10 burpees w/no jump or clap @ top, just stand tall 

12 box jump w/step-down, 24

14 kettlebell swings, 35

:90 rest

+

3 rounds not for time:

4-5 weighted glute-ham raises, 30X0

15 moderate reverse hypers

:30/side plank

AM

21:50

PM

A. 125-135-145-155-165-175-185-195-205(F)-200

+

1:39

1:39

1:48

1:47

1:46

+

complete

20# DB for GHS

35#/side on RH

Mehhhh. AM session felt harder than it should have. I did the row in 14:08, my legs were burning when I was done. The GHD sit ups were way slower than last week, I had a headache and I was just moving slow. Bear crawl was also tougher than last week, my legs were just really tired the entire time. 

I was happy where I ended up on the power cleans although I would have liked to clean 205 or 210. I haven't hit a PR on my power clean in a really long time. They all felt really easy and fast up until 195, I caught that one a bit low. I went for 205 and failed it, I fell too far forward. I went down to 200 and got it, although I caught it pretty low and it felt like it took awhile to stand it up all the way. I think I need to practice catching my power cleans a bit lower in general, especially when they start getting heavier, I need to work on getting under the bar more and meeting it in the middle. The burpee/box jump piece was alright, the burpees and KB swings were super easy, it was the box jumps that slowed down. My legs were burning the whole time, I'm not sure what was going on today. Also 24 in box jumps are just tough for me in general, being short and all. My side planks have definitely improved. I remember when I first started doing them I was wobbling all over the place. Today I didn't even start to get shaky until about :10 left. 

10/7/2014

A. Squat snatch, 10:00 tech work from blocks (just below knees)
B. DB rear foot elevated split squat, 2 x 10-12, 30X0; :60 between legs

C1. Ring push-ups, 3 x 18; :30 rest

C2. DB power row, 3 x 2-3/arm, 20X0; :10 between arms, :30

C3. Yoke carry, 3 x 10-15m moderate; :60 rest

+

3 sets:

:60 AirDyne @ 97%

6:00 rest

A. complete, worked up to 155

B. 30-35 (10)

C1. complete

C2. 65-70-75

C3. complete with 160# on yoke

+

complete

Snatches felt great today. I worked up to 155 very quickly, didn't have any misses. I had about 1 minute left so I decided to just go for 165. I thought I had it but the SAME thing happened from two weeks ago, I caught it in the bottom and then just fell backwards and the bar went out in front. The pull felt great and I really thought I was going to get it but NOPE. I tried for it again and wasn't nearly as close, bar went out in front again. I'm getting frustrated because I have caught 165 in the bottom twice now and have failed the same way both times. I don't think I'm being aggressive enough with my arm turnover, I need to really punch my arms up and stay tight in the bottom. Argggg. I will get it soon. Overall though I'm really pleased with how fast the snatches were today. I forgot how hard split squats are, OUCH man. I was able to do 12 each leg with 30 pounds but only got 10 per leg with 35. A lot of the problem was my grip, my forearms were blowing up while I was holding on to the DB. Ring push ups felt super easy. Yoke was a little off at first, I kept getting underneath it too far to one side so it was unbalanced for the first two sets but third set was fine. First two airdyne sprints went well but dropped off a bit on the third. SI Joint is feeling decent, a little sore after today. 

10/6/2014

60:00 airdyne @Z1, off every 10:00 for 2 easy rounds of CTB "Cindy"

complete

10/5/2014

8:00 @ 75% of [max freestanding handstand hold + 10 pulls on the rower]

4:00 rest

8:00 @ 85% of [200m run + 10 burpees]

4:00 rest

For time:

30 box step-up & step-downs, 20

10 muscle-ups

30 box step-up & step-downs, 20

+

400m sled drag, tough grind

complete

+

complete

+

4:42

+

complete with 180# on sled

Ehhhh wasn't super pleased with my training today. I was getting frustrated on the handstand hold, I can handstand walk forever but I was having a lot of trouble just holding the handstand. I definitely need to work on that more. My muscle ups were really tough today, not very smooth, my elbows felt like they were going out and I felt like I didn't have control of the rings. I did 5/3/2 but they weren't pretty. Sled drag actually went really well, 180 was not very hard so I will definitely go heavier next week. 

10/4/2014

AM

3-5 rounds @ easy pace

2:00 AirDyne

25m Farmer's walk, 70/hand

2:00 row

3/side light Turkish get-ups

PM

A. Squat clean & jerk, build quickly to a single @ 175

B. 1 segmented snatch-grip deadlift + 1 snatch pull, 3 x 1.1 starting @ 165 & adding 10 each set; :20 between singles, 3:00 rest

C. Handstand push-ups, 2 x AMRAP unbroken; 3:00 rest

+

3 sets for even times:

500m row

50 double-unders

2:30 rest

+

3 sets:

50m sled sprint outdoors, 100 on sled

3:00 walk rest

+

L-sit, accumulate :60 in a tough variation; break and rest as needed to ensure perfect positions throughout

AM

5 rounds complete with 25#KB

PM

A. complete, 125-155-175

B. complete

C. 17, 16

+

2:56

2:56

2:54

+

:13

:12

:12

+

complete

Squat cleans were feeling easy, jerks were giving me some trouble again. I don't know why I'm having trouble with clean and jerks now. Snatch grip deadlifts are definitely getting easier , all the weight today was really light. I was a little disappointed with the HSPUs, I would have liked to get at least 20. My shoulders started fatiguing around 12. Row/double under piece went well, tried to keep the row around a 2:10 pace, first set of double unders was unbroken but then tripped up once on the second and third set. L sits were done in sets of :10, those are still rough but improving. 

10/3/2014

35:00 airdyne @Z1

10/2/2014

A. Overhead squat, 5 x 1, 32X1; 2:00 rest

B. Split jerk, build to a single @ 80-90% 1RM

+

5:00-8:00 bar muscle-up practice

+

2 sets:

:60 AirDyne @ 95-97%

6:00 rest

A. 125-145-165-170-175

B. complete @195

+

complete, hit 6 in a row (PR+2) then 5, 5, and 2

+

complete

Overhead squats were really tough today. I probably shouldn't have jumped from 145 to 165. The behind the neck split jerk was easy but I always felt very shaky and unstable on the way down. I'm not 100% sure if 175 was low enough either. It's hard to believe I was able to to 185 with no problem just last month. Split jerks were alright, 175 and 185 felt heavy but 195 went up really easily. I'm really happy with how my bar muscle ups are coming along, I hit an easy 6 right away which is a 2 rep PR. Then I hit 2 sets of 5. I went for another set but only did 2 because I could feel my hands starting to tear. I'm getting much better about throwing my hips right at the bar. Legs felt really tired on the airdyne sprints today.