10/27/2014

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


This was tough today, still very sore from the 20:00 piece on Saturday. Pull ups felt good but push ups were rough because of soreness in the arms from muscle ups. Squats felt really stiff, I need to start rolling out before I do this. 

10/26/2014

A. Standing triple jump, 8:00 practice

B. Overhead shot toss, 8:00 practice

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8:00 @ 70% of [5-10m handstand walk + 100m row]

4:00 rest

8:00 @ 70% of [200m run + 10 hand-release push-ups]

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8 sets:

150m run @ 90% aerobic

:30 rest

A. complete

B. complete

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complete

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complete

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complete

Very glad today was on the lighter side, I am extremely sore from the workout yesterday. Arms are hurting from all those muscle ups. Standing triple jump practice went as expected, TURRIBLE. I am just not good at that. Shot toss practice got better as time went on, just had to remember the technique. Handstand walk was good, 10 meters every time. Hand release push ups hurt due to the soreness from muscle ups. The 150 meter runs were good, tried to keep the pace I would run for the OPTathlon. 

10/25/2014

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, 8 x 1 @ 185; begin a set every :60

B1. Snatch pull clusters, 3 x 1.1 starting @ 165 & adding 5 each set; :20 between singles, :90 rest

B2. Handstand push-ups, 3 x 10 unbroken; :90 rest

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3 rounds for time w/20:00 cap:

9 muscle-ups

27 wall balls, 14 to 9

20 toes-to-bar

14 deadlifts, 155

AM

6 rounds complete

25# KB

PM

A. complete

B1. complete

B2. complete

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2 rounds + 18 TTB

Definitely did not warm up enough for the squat cleans, they didn't start feeling good until halfway through. I failed the first one because I was sloppy with my set up. Snatch pulls are getting better. HSPU felt great today, they were fast and easy. The 20:00 piece was tough, I haven't done a workout that long in awhile. The first two rounds actually went pretty well but I struggled in the third round. Muscle ups were 5/2/2, then 3/3/3, then 2/2/2/2/1. Tried to keep the toes to bar in sets of 5 but they fell to singles in the last round. Deadlifts were always 6/4/4 and felt easy. I was definitely breathing hard right away, doing large sets of muscle ups and wall ball always tires me out. I was sort of disappointed with my performance on this, I feel like I just gave up in the third round. I think I actually could have finished the workout under the time cap if I would have pushed myself. Once I got to the wall ball, I was breaking it up way too much. I do much better if I have someone telling me to pick up the ball or telling me when to go, especially at the tail end of a workout. Once I got to the toes to bar I should have tried harder to get those done and get to the deadlifts but I just sort of gave up. I would like to re-test this in a few months, I think I can finish it.

10/23/2014

A. Overhead squat, 5-5-5, 20X1; 2:00 rest

B. Split jerk from behind the neck, 1-1-1-1-1 building; 2:00 rest

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For 14:00:

Evens: 3 bar muscle-ups

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

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3 sets @ 100%:

:20 pull-ups

:20 box jumps & step-down, 20

:20 AirDyne

6:00 rest

A. 110-115-120

B. 145-165-175-180-185

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complete

60# KB 

all bar MUs unbroken

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complete

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1 hour of oly technique work with Chelsea Kyle

Overhead squats and behind the neck jerks were tough today. My right wrist was in pretty bad shape. It started hurting on the overhead squats and only got worse during the jerks. 145 and 165 didn't bother it but then it really hurt on the rest of the sets. Not really sure what's going on, this is a recent thing and it only bothers me on overhead squats, I'm not sure if I need to move my hands or rotate them out more but I think I'm definitely doing something wrong. The EMOM was good, I used a 60# KB because of the wrist pain, didn't want to go any heavier. All bar muscle ups were unbroken, not as fast as two weeks ago though. The last piece was fine but my hands were wrecked by this point and it hurt to hold on to the bar. I've realized that I can't work out when there's no one in the gym. I was by myself for most of my training session and I just had no motivation. I actually focus a lot better when there are more people in the gym. Just a random realization I had today.

The oly clinic was good but frustrating. I worked on snatches and focused on keeping the bar close as I'm dropping underneath it. I just felt like every rep was the same and I wasn't improving. I kept falling forward on my toes. It just wasn't clicking for some reason. Hopefully next time is better. 

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
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7 sets for even times:

7 glute-ham sit-ups

8 burpees

9 kettlebell swings, 53

:90 rest

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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

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1:07

1:05

1:05

1:02

1:04

1:05

1:06

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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

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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

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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