10/22/2014

AM

3 rounds for time @ 80-90% effort:

1000m row

5 wall walks

4 rope climbs

PM

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

B. Power clean, 10 x 1 @ 90% of A; begin a set every :30
+

7 sets for even times:

7 glute-ham sit-ups

8 burpees

9 kettlebell swings, 53

:90 rest

+

3 rounds not for time:

6-8 weighted glute-ham raises, 30X0

15 moderate reverse hypers

:30 hollow rock

AM

31:00

PM

A. 210 (PR+5)

B. complete @190

+

1:07

1:05

1:05

1:02

1:04

1:05

1:06

+

complete

20# DB for GHS

35#/side on RH

I enjoyed the AM session more than last week, it's less daunting when everything is broken into rounds instead of having to do it all at once. Rows were 4:41, 4:44, and 4:44. When I sat down on the rower to start the third round I was on pace to be done at 30:00 but the rope climbs slowed down at the end. Too much standing around again. The ascent is easy but the descent is what uses up all my energy. Wall walks were easy and fast. 

Really happy about the power clean PR, it has been a long time since I hit a PR on that. Cleans were feeling really good today. I went from 195 to 205 and got that relatively easily so I decided to go for 210. I caught it REAL wide, yeeeewwwww. I don't think I have ever caught a clean that wide before. I'm not sure why I did that because 205 looked pretty good. I need to be confident in just dropping under it lower. The feeling of regret starting creeping in once I realized I would have to power clean 190 every :30 for 10 sets. OOPS. Oh well. I hit every clean, no misses, and they actually felt pretty good. There were just 2 or 3 that I caught a little funny but I'm happy I'm able to clean 190 ten times with no misses and relatively good form. GHS/burpee workout went really well. GHS are getting a lot faster and I tried to keep the transitions smooth and short. Breathing and recovery was good on this until the last set. Solid day. 

10/21/2014

A. Squat snatch, 10:00 tech work @ heavy loads
B. DB rear foot elevated split squat, 2 x 6-8/leg, 30X0; :60 between legs

C1. Close-grip bench press, 8-8-8, 20X1; :30 rest

C2. Pendlay row, 3 x 7-9, 20X1; :30 rest

C3. Farmer's walk, 3 x 50m tough; 2:00 rest

+

3 sets:

:70 AirDyne @ 97%

7:00 rest

A. complete @125, 135, 145 

B. 40- 45 (6)

C1. 105-110-115

C2. 105-115-125

C3. complete with 100#/hand

+

complete

Snatches were alright today, for some reason my set up was off, I felt like I was doing something different every time. Speed under the bar was good but I went forward on a few reps. I only failed one rep at 145 because my set up was sloppy and I didn't get tight enough. I just need to lift with PATIENCE. I'm glad Chelsea is coming this week so I can get in some oly tech work with her. I think next time I'm going to try snatching without my knee sleeves and see if that makes a difference in my balance and stability at the bottom. Split squats were really tough today, didn't have a lot of energy for those. Bench press was.....mehhhh. I haven't benched in awhile so I wasn't sure how it would go. I hit 115 on the third set, I'm not sure if I've ever done that for 8 reps. Did the 100# things for the farmers walk, I'm glad Heather pushed me to go heavier on that. This was our conversation:

me: What should I use for a tough 50 meter farmers walk?

Heather: 100 pounds

me: I meant for me, not you

Heather: 100 pounds

me: I feel like that's too heavy

Heather: Let me put it this way. 70 pound kettlebell is too light. Dumbbells are too awkward and hard to carry. So you're left with 100 pounds. 

me: FINE! I'LL DO 100 POUNDS, IS THAT WHAT YOU WANT TO HEAR?

Heather: yes

It actually wasn't as bad as I thought it would be, I had only used 100 pounds once before but this time it was much easier. Airdyne sprints actually went pretty well. I felt consistent through each one. They were still very terrible and long and I felt like my legs were on fire but my aerobic recovery is getting better between sets.

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.