11/5/2014

AM

For time:

400m run @ 75%

6 rope climbs

400m run @ 85%

12 wall walks

400m run @ 95%

PM

3 rounds for time:

15 toes-to-bar

15 kettlebell swings, 53

15 burpees

+

3 rounds not for time:

7-10 weighted glute-ham raises, 30X1

12 tough reverse hypers

max L-hang from bar

AM

15:40

PM

8:46

+

complete

30# DB for GHR

55#/side for RH

L sit hang- :32, :30, :30

I thought the AM session was good, it was nice having something on the shorter side this week. I think I took each run at the appropriate pace, I was definitely pushing it hard on the last one. Rope climbs were actually pretty good today! I tried resting less between each climb. The wall walks were surprisingly the hardest part, my arms and shoulders were very fatigued and stiff, maybe I didn't warm them up enough before I started? I was just feeling very slow on these. 

The PM session was tough but I thought I did pretty well. For some reason I thought it was 15 pull ups, so luckily right before I started I glanced at my notebook and saw it was actually toes to bar. Good thing I checked. Toes to bar were 10/5, 5/5/5, and 5/5/2/1/1/1. After doing so many heavy swings my grip was getting tired. KBs were unbroken on the first round then 12/3 on the second and third round. I was pretty annoyed with myself for setting the kettlebell down with 3 reps to go but at the time I felt like I couldn't hold on any longer. Burpees were at a steady pace, on the last round I really went for it on the last 10 because I wanted to finish under 9 minutes. I'm pretty happy with how my burpees are improving, six months ago I would have looked at 15 burpees per round and been worried but now it doesn't seem like that many. I'm also getting better about just chipping away at them instead of standing there between each rep. My transitions were pretty quick between movements as well. I'm not sure if this is a good time for this workout? I'm happy with my performance, if I had to change something I would try to do all the KBs unbroken. 

Not for time stuff was fine, GHR are definitely getting better. L-hang was cool, I have never done that before. 

11/4/2014

A. Squat snatch, accumulate 5 singles @ 88-90% 1RM; rest as needed between reps
B. DB rear foot elevated split squat, 2 x 3-4/leg, 30X0; :60 between legs

C1. Close-grip bench press, 4-4-4, 20X1; :30 rest

C2. Pendlay row, 3 x 4-5, 20X1; :30 rest

C3. Farmer's walk, 3 x 15-20m tough; 2:00 rest

+

AMRAP in 2:00:

AirDyne calories

A. complete, it was more between 85%-90%

B. 50-55 (3)

C1. 115-120-130 (3)

C2. 135-145-155 (4)

C3. complete with 120#/hand

+

42 calories

Ahem. Okay. Snatching today did not go very well. As I was building to 90%, everything felt really good. I got to 90% (145) and hit one rep. I rested about about 2:00, went to hit another one and failed, I fell forward in the bottom. I tried again and failed, fell forward. I dropped down to 88% (140) and failed AGAIN. Each time it was the same problem. Good pull but not aggressive at ALL in the turnover. I took video of myself and I caught each lift easily in the bottom but wasn't pulling my arms back like Chelsea Kyle told me so I fell forward on literally every lift. I had to drop down to 85% (135) to finish out the rest of the reps, and I was still barely making those. I had to chase two of them forward and the last rep was still on my toes.  I was pretty disappointed, there was a period of time when I can snatch 145 every minute on the minute with no problem. The weight never actually felt heavy, I just wasn't catching it correctly. I think I need to go back to basics with snatching. Afterwards, I talked to George about some things I can do while warming up for heavy snatches. He told me to do snatch behind the neck press and also hang snatches to work on aggressive arm turnover. I told him I already WAS doing that in my warm up, but with an empty bar. He said to start putting weight on the bar when I do those things in my warm up, because an empty bar feels totally different than a bar with weight on it. I definitely felt better after talking to him. I also messaged Chelsea Kyle and asked her to send me some names of females weightlifters so I can start watching videos and studying technique. I am determined to get back on track. I was disappointed at first but then I actually felt hopeful. I know I can turn this around if I just go back to basics and take more time focusing on proper technique with lighter weights during the warm up instead of trying to rush to get to the heavy weights. 

I thought the rest of the my training session actually went really well. I was a little bummed I wasn't able to hit 130 for 4 on the bench (got 3 reps) but the three reps felt pretty easy, and that's only 15 pounds away from my 1RM. Farmers walk was definitely tough but I'm actually enjoying that. I was pretty happy with where I ended up on the airdyne cals but then again I'm not sure if 42 calories is good or bad? Stephen, if you're reading this, I'll probably ask you tomorrow. I don't really have any idea when it comes to that stuff, I actually probably should have asked Stephen BEFORE I did it but eh oh well. I thought it went well. I was able to kick it up the last 10 seconds. Legs were on fire after this. And lungs. Basically everything hurt.

As I was driving home from the gym tonight I was thinking about how my snatches were so off today. Normally I would get depressed for the rest of my training session and pout and stew and then be sad the rest of the night. But I actually was okay with it today. I'm not saying I don't care that my snatches were horrible, because I definitely DO care and I will do everything in my power to get them back on track. But I know that sometimes things don't click, and there are bad days and good days. Today was one small piece in a much larger puzzle, if that makes sense. Sure, my snatching was off today, but overall I am still making so much progress. My gymnastics have improved a lot and so has my breathing, and I'm still able to move heavy weight. In the grand scheme of training, I think I'm doing pretty well. One bad day doesn't define me as an athlete. I will always want to improve and get better, and that's what is cool about weightlifting and training in general. It can be frustrating and demoralizing but when everything finally clicks, it is so rewarding. ANYWAYS. I will not let bad days defeat me. Onward!

11/3/2014

60:00 airdyne @Z1, off every 15:00 for 3 quick rounds of CTB "Cindy"

complete

11/2/2014

A. Standing triple jump, 8:00 practice

B. Overhead shot toss, 8:00 practice

+

For time:

15 AirDyne calories

7 muscle-ups

10m handstand walk

15 AirDyne calories

5 muscle-ups

10m handstand walk

15 AirDyne calories

3 muscle-ups

10m handstand walk

+

8 sets:

200m run @ 90% aerobic

:60 rest

A. complete

B. complete

+

9:11

+

complete

I asked Pete for a few tips for triple jump, he said to try and focus on height on the first two jumps instead of focusing on jumping out. Shot toss practice was a little better than last week. The muscle up workout went well. MUs were 5/2, 3/2, and 3 unbroken. They felt really good today, hands hurt a little bit but not too bad. Handstand walk was tough, I need to work on doing that fatigued/breathing heavy. It was the same every round, I would make it about 8-9 meters and fall over, it was a little frustrating that I wasn't able to do the full 10 meters unbroken but it was difficult to keep a tight position in the handstand since I was breathing pretty hard by the second and third round. The runs weren't bad at all. Solid training day.

11/1/2014

AM

5-7 rounds @ easy pace

:90 AirDyne

25m Farmer's walk, 70/hand

:90 row

3/side KB windmill

7 unbroken toes-to-bar

PM (mostly w/Heather)

A. Speed squat clean ladder from Gobblers

B1. Snatch pull clusters, 4 x 1 starting @ 165 & adding 10 each set; :90 rest

B2. Handstand push-ups w/2-4" deficit, 4 x max in :30; :90 rest

+

3 rounds @ high effort:

500m row

21 box jumps w/step-down, 20

12 deadlifts, 155

3:00 rest

+

Not for time:

400m sled drag, heavy grind outside

AM

5 rounds complete

25# KB for windmills 

PM

A. made it through twice + 160

B1. complete

B2. 9-7-7-7

+

3:40

3:42

3:48

+

complete with 135# on sled

Today was awesome. Really enjoyed the AM session because there were a few different movements in there, went light on the KB windmills since I had never done those before. 

Squat clean speed ladder was so fun. I love ladders! Those are always cool. I'm really happy  with how it went, I made it through twice +160, got to 175 on the third time through but was way too fatigued to clean it. It's crazy how heavy it felt, usually 175 is no problem. My lungs were probably more tired than anything, I had a Fran cough going on the rest of the day. It definitely got more difficult to set up properly at each bar once I got tired. Really looking forward to doing this at the competition. 

Snatch pulls were tough today, my SI joint was hurting a bit after the speed ladder so the pulls were a little uncomfortable but not too bad (I'm going to make sure I see Pete a few times before the competition). The pulls just felt really heavy, 195 barely got past my hips. HSPU were pretty good, I used 25# plates for a deficit. 

 

The row/deadlift piece was tough. Tried to keep the row at a 2:10 pace. Box jumps were steady. Deadlifts were always 7/5, my back was pretty tight from the squat clean ladder. The sled drag was really rough, it's shocking how horrible 135 felt. By this point my legs were dead and I was really tired. Overall today was really fun, it's always nice working out with my buddy Heather! 

10/31/2014

40:00 airdyne @Z1, got off every 8:00 and did a few freestanding handstand attempts 

10/30/2014

A. Overhead squat, 4-4-4, 20X1; 2:00 rest

B. Split jerk, build quickly to a tough single

+

For 10:00:

Evens: 3-4 bar muscle-ups

Odds: 7 double KB thrusters, 35/hand

+

3 sets @ 100%:

:20 pull-ups

:25 burpees

:30 row

7:00 rest

A. 115-125-135

B. 205 (210 F)

+

complete

Bar MUs- 4,4,4,3,4

+

complete


I tested out a more narrow grip on the overhead squats to see if that would help with the wrist pain, and it seemed to work. I only felt slight discomfort on the last set but overall it was much better than last week. Split jerks were good, worked up to a relatively easy 205, went for 210 and knocked myself in the chin, AGAIN! What the heck. I have never done that ever and now I've done it twice in the past month. I'm not sure why that's happening. It wasn't as bad as last time and I wouldn't have made the jerk anyways because the bar path was going way out in front. But it hurt. I'm going to have Chelsea Kyle help me with that next time she comes here. 

The EMOM was tougher than I thought it would be, those KB thrusters are no joke man. Bar MUs were easy and fast, got 4 every time except the fourth round, I caught myself really low on the third rep and knew I probably wouldn't be able to get another one. I was breathing pretty hard throughout the whole thing. I'm really happy with how much my bar muscle ups have improved. The last piece was mehhh. I'm usually pretty tired by this point. My hands hurt a lot so it was hard to hold on to the bar for the whole :20, I dropped off once during the second and third set but jumped right back up. Overall a good day.