12/26/2014

5-7 rounds @easy pace
:60 airdyne
20m/side 1-arm Farmers walk, 70
:60 row
2/side turkish get ups
:60 FLR on ground

5 rounds complete 

12/24/2014

AM
3 sets:
300m ski erg @90% aerobic
2:00 rest
400m run @90% aerobic
2:00 rest
500m row @90% aerobic
2:00 rest

PM
A. Split jerk cluster from blocks, 3x1.1.1, :10 rest between singles; 2:00 rest
B. Power clean, build to a max for the day
C. Power clean, 12x1 @90% of B, begin a rep every :30
+
3 rounds for even times:
75 double unders
10 KB swings, 53
15 burpees
10 KB swings, 53
15 airdyne calories
3:00 rest
+
10:00 airdyne easy

AM
complete

PM
A. 155-175-190
B. 195 (205 F)
C. complete @175
+
3:42
3:37
3:36
+
complete


Solid day. Split jerks were feeling a bit heavy today but form is definitely much better, I'm punching underneath more and it's definitely making a difference, I didn't press out any reps. I was happy to get 190 for 3.

For some reason my power clean is stuck at 195. I have ended up at 195 for the past three weeks. It was extremely easy, last week I caught it pretty low but today I was catching it much higher. I went for 205 and barely got it past my thighs. What the heck. I power cleaned 210 at one point! I can't believe I'm saying this but I would much rather squat clean. WHO AM I. The cleans at 175 were easy. 

The three rounder was a real DOOZ. The double unders were unbroken the first two rounds. During the third round I tripped up on the 50th rep. EFF. That was annoying. KB swings were all unbroken and burpees were steady, although they felt really slow during the second round. I was pushing pretty hard on the airdyne, especially on the third round. I was breathing pretty hard throughout the whole thing but never felt like I was dying. Recovery was good between sets. I'm definitely getting tougher mentally during workouts like this. I don't stand around and rest anymore. I tell myself as soon as I touch the kettlebell I have to pick it up. On the burpees I just kept reaching towards the ground so I wouldn't rest at the top. My transitions all felt really solid on this. I'm very happy I was able to keep my times consistent. 

12/23/2014

A. Hang squat snatch from just above knees, build quickly to a heavy single
B. Front rack walking lunge, 3x6-8 steps; 2:00 rest
C1. DB bench press w/feet and knees raised, 4-4-4-4, 20x1; :60 rest
C2. Axle pendlau row, 4x1-2, 20x0; :60 rest
+
5:00 airdyne increasing effort every :60 so that last :60 is hard
+
4 sets:
:20 airdyne sprint
3:10 walk rest or airdyne very easy
+
5:00 airdyne @Z1

A. 145 (155 Fx2)
B. 135-145-155
C1. 30-40-45-50(2)
C2. 130-140-150-155(1)
+
complete
+
complete
+
complete


Snatches were MUCH better than they were on Saturday. I pushed my terrible lifting session from the weekend out of my head. I worked up to an easy 145, it felt great. I got under 155 pretty easily but at the last second I fell forward, DAMMIT. I really thought I had it. It would have been nice to hit that because that's my current hang snatch PR. I tried again and it wasn't even close the second time. I'm happy that 145 was so easy though. I also realized I can't wear my knee sleeves when I'm snatching from just above the knees. As I was moving the bar down into position, I realized I was very aware of the bar moving over my knee sleeves and it was distracting. I pulled them down and was able to snatch just fine without them, so that's good. Maybe I don't have to rely on them as much as I thought. 

Walking lunges went really well, those are actually pretty enjoyable. I got 155 for 8, the last few steps were tough but it never felt horrible. 

DB bench wasn't as good as last week, I was only able to get 2 on the last set. I always really struggle with the first rep on DB bench. Pendlay row was tough simply because my hands are small and it's hard for me to grip the axle once the weight gets really heavy, I'm basically just doing what I can on that. 

Airdyne sprints were rough as usual, I went really hard on these. Legs were hurtin real good.

12/22/2014

60:00 airdyne @Z1, off every 10:00 for 3 dead hang to inverted + 3 wall walks + :30/side plank

complete

12/21/2014

8 sets:
200m run @90% aerobic
:60 rest
+
AMRAP in 10:00
50m farmers walk, 100/hand
5 strict handstand push ups
5 bar muscle ups
+
8 sets:
:60 airdyne @90% aerobic
:60 airdyne @50%

complete (with Megan!)
+
3 rounds + 25m farmers carry (Cody joined me on this!)
+
complete


Thankfully today was much better than yesterday. Seeing Megan at the gym really lifted my spirits. She offered to run with me and it was awesome, it made the runs more fun and she also pushed the pace which was good. Runs felt great today.

I'm pretty pleased with the AMRAP. The farmers carry with the 100/hand is getting easier and easier. My strict HSPU were also the best they have been so far, I did 4 in a row! The next two rounds were 3/2, already an improvement from last Sunday. Bar MUs were alright, first round was 4/1 then 3/2 for the other two rounds. My grip was pretty shot from the heavy farmers carry so it was tough to hang on to the bar for more than 3 reps. Cody offered to do this one with me and that was cool, it's always nice getting to work out with him! 

Airdyne was good. Today was a lot better. 

12/20/2014

AM
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm farmers walk, 70
:60 row
3/side KB windmill
:60 FLR on ground

PM
A. Squat snatch, accumulate 5 singles @145 or higher; rest as needed
B1. Weighted ring dip, 2x2-3, 20x1; :90 rest
B2. Weighted pronated pull up, 2x2-3, 21x0; :90 rest
+
8:00 @80% of (5 unbroken toes-to-bar + 5 unbroken deadlift @165 + 5 bar facing burpees)
4:00 rest
8:00 @80% of (15 hip extensions + 15 box jump/step down, 20 + 15 airdyne calories)
+
Not for time:
400m sled drag, moderate load allowing for minimal rest

AM
5 rounds complete

PM
A. Errrr..... 1 rep complete @145 and 1 rep complete @125. This didn't go well. Dropped the bar on my back while warming up and things just went downhill from there.
B1. 20-25
B2. 35-40
+
complete
+
complete
+
complete with 90# on sled


Today was rough man. Real rough. While I was warming up for the snatches I could tell I didn't have a lot of energy. I was supposed to 5 singles at 145 or higher, and I knew it would take me awhile to even get to 145. I hit 105, 125, then went for 135. When I snatched 135, the bar went too far behind me and I lost control of it. I usually fail out in front but this time it went behind and I didn't get out of the way in time, the bar dropped on my lower back. It hurt. It also really freaked me out. I tried to shake it off and went up to 145. I caught it completely on my toes, I'm not even sure how I managed to stand it up. I tried again and failed. Then I failed three more times. I could tell I was afraid to actually drop under the bar and punch it above my head because I was scared I would drop it behind me again. Stephen told me to keep trying because I need to learn how to regain my confidence in situations like this. I failed two more times and each rep was getting worse and worse. The bar was way out in front because I just didn't want to actually land on my heels. It was all mental. I legitimately almost burst into tears right on the platform. I was extremely frustrated and I couldn't shake the fear of dropping the bar behind me. It was so dumb. Stephen told me to take tens off each side and go down to 125. I managed to hit one rep and then called it. This was probably one of the worst snatching sessions I have ever had, and I was mad because I felt like I had completely wasted a lifting session. 

Weighted dips and pull ups felt good today, I think a weighted pull up PR might be in the near future.

The 8:00 pieces were good, although I was pretty drained by this point. Not sure why my energy was so lacking today. My TTB are getting really fast and easy. Deadlifts were easy. I wore the wrong pants to do box jumps. 

I used 90# on the sled, I only stopped a few times to change directions. I was moving pretty well. 

Overall, not a great day, but bad training days make me appreciate the good ones. 

12/19/2014

30:00 row @Z1