10/20/2014

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

complete
also did some freestanding handstand work and bar MUs
good to be back in the gym with my pals

10/16/2014

A. Overhead squat, 5 x 1, 21X1; 2:00 rest

B. Split jerk, 1-1-1-1-1-1 building to a max for the day; begin every 2:00

+

For 12:00:

Evens: 3 bar muscle-ups

Odds: 1/side tough 1-arm KB overhead squat

+

3 sets @ 100%:

:20 pull-ups

:20 burpees

:20 AirDyne calories

6:00 rest

A. 135-145-155-165-175

B. 165-175-185-195-205 (F, knocked myself in the chin)- 205 (F)- 205

+

complete w/ 60# KB

all bar MUs unbroken

+

complete

Errrrrrr. Today was a weird training day. OHS were better this week until 175, that was really tough. The behind the neck jerk is no problem at all, but I've noticed that when I'm going down in the squat my right wrist feels really weak and it's hard for me to hold the bar overhead for more than a few seconds. It's hard to believe I actually did 185 rather easily at one point. OHS have always been one of my biggest weaknesses but I need to keep working on them because I want to be able to get 165-175 overhead in a snatch. Not sure why my right wrist has been giving me problems lately. The split jerks did not go as well as I wanted. I'm trying to get used to using the competition plates and mentally they just feel heavier. Every jerk felt heavy today. Then I clocked myself in the chin with 205 which was weird because I have never done that before on a split jerk. That actually hurt pretty badly and I had a headache the rest of the training session. I went for 205 again but I failed it because I was scared of hitting myself in the chin. I tried AGAIN and got it. I would have liked to get to 210 or even 215 but hitting myself in the chin sort of threw things off. The EMOM went really well, it was really the only solid part of my training session. Bar muscle ups were the fastest they have ever been, those are getting so much better. KB OHS are also getting better, Stephen told me to try the 60# KB and it actually wasn't too bad. The last piece was tough, I was pretty tired by this point. Butterfly pull ups felt really good but I had to come off the bar during the last set because my hands felt like they were going to tear. The first two sets weren't horrible but I was dead on the last set. 

10/15/2014

AM

For time @ 80-90% effort:

3600m row

12 wall walks

9 rope climbs

PM

A. Power clean, build quickly to a very heavy single

B. Power clean, 8 x 1 @ 90% of A; begin a set every :30
+

5 sets for even times:

8 glute-ham sit-ups

16 box jump + step-down, 20

8 kettlebell swings, 53

:90 rest

+

3 rounds not for time:

8 weighted glute-ham raises, 30X0

15 moderate reverse hypers

:30 L-sit accumulation

AM

29:10

PM

A. complete @200 (205 Fx1)

B. complete @180

+

1:33

1:28

1:25

1:22

1:27

+

complete

15# for GHR

35#/side for RH

AM sessions are starting to get a bitter tougher, which I like. I think my time should have been a bit faster on this. I did the row in 17:10. Wall walks were done in a little more than 2:00, then rope climbs were basically one every minute. I wasn't trying to do them that way but I think that's how it ended up. I just have a problem with jumping right back up after a rope climb, it's always been an issue. I do one rope climb and then just stand there. In my mind I'm thinking "you should probably be going right about now" and then I'm like "but I don't want to" and then I just rest more. It's a real problem.

PM session was much better than yesterday. I'm happy where I ended up on the power clean, although I think 205 is becoming more of a mental issue than anything else. 200 was extremely easy, and I definitely pulled 205 high enough but for some reason I'm afraid to get under it. I'm glad that I'm able to power clean 200 pounds on a regular basis though, that's a good sign. Just need to get more aggressive on 205. The power cleans at 180 were super easy and felt very light. The box jump workout went really well, my GHD sit ups are getting much faster. I was a little confused as to why my times were getting faster each time, I think I went too slow on the box jumps during the first round then fell into more of a rhythm on the other sets. Breathing was good and transitions were fast. Glute ham raises are getting better!

10/14/2014

A. Squat snatch, 10:00 tech work from blocks (mid-shins)
B. DB rear foot elevated split squat, 2 x 8-10/leg, 30X0; :60 between legs

C1. Ring push-ups, 3 x 20; :30 rest

C2. Feet-elevated ring row, 3 x 5-7, 20X1; :30 rest

C3. 1-arm Farmer's walk, 3 x 25m/arm moderate; :60 rest

+

3 sets:

:65 AirDyne @ 97%

6:30 rest

A. complete, worked up to 155. (165 Fx2)

B. 35, 40

C1. complete

C2. complete, 7 each time

C3. complete with 70# KB

+

complete

Today was really frustrating. I was pretty mad at myself after the snatch portion because I basically wasted the technique practice to try and get a PR. I was basically working up to a heavy single instead of actually spending time working on technique, I was too preoccupied with trying to get to 165. I hit 155 really easily, went up to 160 and failed because I fell forward but the pull felt really light so I just decided to go for 165. I snatched it, stood up with it, I was trying to stabilize it and it just fell behind me. It was the weirdest thing. As I was standing up with it, there was a split second where I couldn't see, and then my arms felt very weak and I just couldn't stabilize it at the top so I dropped it behind me. Afterwards I felt sort of lethargic and out of it for the rest of my training session. I'm not sure what happened. I was angry at myself for not spending time on the things I SHOULD have been working on, like getting aggressive with my arm turnover at the bottom of the snatch, something I should have been doing with 135 and 145 and not going any higher. Instead, I had it in my head that I was going to snatch 165 that day and I failed because I ignored my technique work that I was supposed to be doing. Learned my lesson and will do better from now on.

The rest of the training session was alright. Ring push ups are definitely getting faster and easier. Ring rows weren't bad at all. Airdyne sprints were terrible as per usual, 65 seconds is a long time.

10/12/2014

8:00 @ 70% of [1 freestanding handstand push-up + 10 pulls on the rower]

4:00 rest

8:00 @ 70% of [200m run + 7 burpee toes-to-bar]

4:00 rest

For time:

9 CTB pull-ups

9 snatches, 85

7 bar muscle-ups

7 snatches, 95

5 ring muscle-ups

5 snatches, 105

+

400m sled drag, tough grind

complete

+

complete

+

7:10

+

complete with 190# on sled

First two pieces went really well. Freestanding HSPU were easy, no misses. Burpee toes to bar are definitely not my favorite thing but they're getting better. I was pretty disappointed with the snatch workout. I went into it thinking "I'll just do everything unbroken and do this in less than 5:00. Boom, easy, done" and errrrrrr that was NOT the case. A classic McCarty misjudgment. The snatches were shockingly difficult. I realized I have not done any light power snatch work in a long time. I had to break up 85 into 5 and 4, 95 was 4 and 3, and 105 was 2,2,1. WHAT the heck. I should have been able to do all of those unbroken. I was feeling really exhausted and my muscles were tired. CTB pull ups were unbroken but bar MUs were 3/2/2. I was tired on those too, I was catching myself a lot lower than usual, normally I get my hips right up to the bar and don't have to do much of a press out at the top but I was catching more on my stomach so I was having to push myself up. Arggggg. Why. The ring muscle ups were 3/2, by this point I was just confused as to why everything felt so terrible. I don't think I ate enough the day before since I was at the gym from 8-1:00 and then had to work from 3:00-10:00. Blah. Definitely disappointed with this. The sled drag was a lot harder than last week, I think I'm going to stay at 190 for the next few weeks. My legs were still pretty sore from the sled sprints on Saturday. Overall not the best training day. 

10/11/2014

AM

5-7 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 gauntlet, 1 rep every :90 starting 85 and adding 20 every :90

B. 1 segmented snatch-grip deadlift + 1 snatch pull, 4 x 1.1 starting @ 165 & adding 5 each set; :20 between singles, 3:00 rest

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

+

3 sets for even times:

500m row

10 toes-to-bar

50 double-unders

2:30 rest

+

5 sets:

50m sled sprint outdoors, 135 on sled

3:00 walk rest

+

Hollow hold, accumulate 120 seconds; break & rest as needed to ensure quality positions

AM

5 rounds complete with 25# KB

PM

A. 205 (PR+5)

B. complete

C. 18-16-13

+

3:25

3:25

3:33

all double unders unbroken

+

:18

:17

:18

:21

:28

+

complete

I am really excited about the 205 clean and jerk! I was hoping to PR today. The clean and jerk gauntlet was really cool, and since it went up by 20 pounds each time I wasn't too fatigued since I only did 7 total sets. The clean at 205 was a bit slow on the way up but not too bad, I think I definitely could have cleaned at least 210. The jerk felt super easy. Woohoo!  Snatch grip deadlifts felt really light. The pull was a little better but still awkward, I have never been good at those. Handstand push ups were a little disappointing. The first 12 reps are always really easy and then all of a sudden the shoulder fatigue sets in. I really dropped off on the last set. Sled sprints were horrible. 135 was so hard. The first two weren't bad but then things just went downhill. Recovery was pretty bad and by the end I could barely run because my legs were so sore. It basically felt like I was at the end of a long prowler sprint. Hollow hold is getting better. 

10/9/2014

A. Overhead squat, 5 x 1, 31X1; 2:00 rest

B. Split jerk, build quickly to a tough single

+

For 10:00:

Evens: 2-3 bar muscle-ups

Odds: 1/side tough 1-arm KB overhead squat

+

4 sets:

:30 row @ absolute max effort

:30 rest

A. 125-135-145-160-170

B. complete @205

+

complete with 53# KB

3 MUs each time

+

154 meters

145

140

139

Really solid training day. Overhead squats were much better today, I tried to focus on staying really tight on the way down and was less shaky. Split jerks felt awesome, I worked up to 205 pretty easily. I put 215 on the bar and unracked it but it just felt really heavy and I knew I wasn't going to be able to get it so I just put it back down without even trying to jerk it. I think if I had done less reps before, I might have been able to get it. But I'm really happy that 205 was relatively easy. The EMOM was really fun. I have never done 1 arm KB OHS before, they got easier as the EMOM went on. My right arm was tougher than my left, I kept going up on my toes a little bit. Bar MUs were extremely easy, I got 3 each time. I am really happy with how those are progressing. The row sprints SUCKED SO MUCH. That hurt a lot. I haven't been in that kind of pain after a workout in quite awhile. I'm glad Stephen was there to help push me through. My hand slipped off the handle on the fourth sprint so I lost a little bit of time on that but other than that I was pleased with how this went.