4/26/2015

For time:
15 muscle ups- 200m run every time you come off the rings
+
30:00 Airdyne @Z1

4:23
MUs 7/4/4
+
skipped due to time limit, will make up Monday 


Muscle up workout was cool! I ended up having the run twice, I was hoping to hit a muscle up PR of 9 or more but they weren't feeling super great today, my arms were pretty sore. I broke them up 7/4/4. Wallace was there to cheer me on so that was nice. Also had to skip the airdyne because I had to get to work but I will make it up today. 

4/25/2015

A. Shoulder to overhead from the ground, build quickly to a tough triple
B. Overhead squat, build to a tough single
+
For time:
35 CTB pull ups
21 cleans, 125
9 strict handstand push ups
+
For time @95%
750m row

A. 165
B. 165
+
5:00
+
2:52.0


Another solid day. The shoulder to overhead was heavier than I would have liked, I push jerked the first rep at 165 but had to split jerk the last two reps. Merrrrr. I feel like it shouldn't be that hard. I was having flashbacks of last weekend at the combine when I had to do this. I don't know why my shoulder to overhead has been so off lately. 

I was pretty happy with the overhead squat since the last time I did this was before the Open. The actual squat was pretty easy but the behind the neck jerk was the hard part, for some reason it took me a few seconds to stabilize it on 155 and 165, usually the BNJ isn't the issue. 

I was very pleased with my performance on the CTB workout. My butterfly CTB pull ups were so good today! I did 15 in a row easily, then 10/5/5. I'm actually not sure why I stopped at 15, I think I could have kept going. I'm not sure why I keep doing this. I thought I was going to be able to break up the cleans 7/7/7 (classic) but I ended up going 4/4 then 2s then switched to singles at the 14th rep. The cleans were actually the toughest part of the workout and I thought it would be the easiest. I probably should have switched to singles sooner, I was resting too much between sets. Strict HSPU were 5/2/2 with very minimal rest between sets, I'm very happy with my progress on these so far. 

I'm not sure if the row was too slow? It hurt a lot so I feel like I did it at 95%....my legs were on fire after this was over. 

4/24/2015

AM
For time @70-80%
30 row calories
30 alternating DB snatches, 50
150 double unders
30 burpees
30 row calories

PM
A. Snatch, build to a max in 10:00
B. Handstand walk, 3 attempts @max unbroken distance
+
For time:
5 rope climbs
30 wall balls, 20 to 10
3 rope climbs
20 wall balls
1 rope climb
10 wall balls
+
10:00 airdyne @Z1

AM
13:54

PM
A. 150
B. 63 feet (PR)-62 ft-30 ft
+
9:52
+
complete


AM session was very enjoyable. The double unders were actually the hardest part, I broke them up 50/50/30/20. It's tough to do double unders at 80%. Everything else was pretty steady. 

I'm SO PUMPED I snatched 150. YES. It's coming back. I had one failed attempt at 140 but hit it easily the second time. The snatches got easier as the weight got heavier. 

Handstand walk was really fun, 63 feet is definitely a PR. Second attempt was basically the same as the first. The third attempt was only half the distance, I was laughing since someone (cough Stephen cough) was singing circus music as I was doing my handstand walk. I went back and did another attempt but then in my head I was singing the circus music so I made it the same distance because I couldn't stop laughing. 

I feel like the rope climb/wall ball workout was too slow. Rope climbs are definitely getting faster and I'm trying to rest less between climbs, but then I would rest way too much between sets of wall ball. The 20 pound ball to the 10 foot target was rough, I was breaking up sets a lot. 

4/23/2015

30:00 Airdyne @Z1 

4/22/2015

AM
For time @90%
45 airdyne calories
15m handstand walk
30 airdyne calories
15m handstand walk
15 airdyne calories
15m handstand walk

PM
A. Squat clean, build quickly to a single @80-90% 1RM
+
For 10:00
Evens- 5 touch and go deadlifts, start @175 and add a little from there
Odds- 2-3 strict handstand push ups
+
For 10:00
Evens- 3 toes to bar + 2 CTB pull ups + 1 bar muscle up
Odds- 6 alternating weighted pistols
+
10:00 airdyne @Z1

AM
13:26

PM
A. complete @185
+
complete
3 HSPU each set
DL 175-195-205-215-225
+
complete w/25# KB
+
complete


Errrrrrr......I feel like the AM session took me way too long. I looked at Conner's blog and it only took him like 6:00. I tried to push it on the airdyne calories but I think the handstand walk was definitely the limiter. Shoulders were not warmed up at all, I had limited time since I had to go pick my dad up from the airport so I basically just walked into the gym and started. Broke up the HS walk once on the first and second set but three times on the third. NOT COOL. I would like to redo this one because I know I can do better, just felt very stiff this morning. 

Squat clean felt pretty good today, although my pull is still off. I think I'm rushing it because every time I drop under the bar the timing feels wrong. 

The DL/HSPU piece went really well. Strict HSPU were better than they've ever been, 3 was extremely easy and I definitely could have done more. Deadlifts were easy, 225 was heavy but I was still moving it pretty quickly. 

TTB/CTB/Bar MU is quickly becoming one of my favorite things. I did all the CTB butterfly because I think it's more efficient, I just need to smooth it out a bit. Weighted pistols were more tiring than I thought they would be, although it forced me to stay on my heels since I was holding the DB with both hands and couldn't grab my foot like I normally do. When I do these for Grid practice I usually just do them all on the right leg, but I'm glad Stephen had me do them on both legs. You never know what will come up at regionals...

Today was a great training day, I felt really good. 

Regionals here we come!

4/15/2015

AM
3 rounds very easy:
200m jog
5/side 1-arm KB overhead squat, 45
500m row

PM
A. Squat clean, 5x1 @95-115-135-155-175-195; not for time, but only rest long enough to change plates, get focused, and make the next lift
B. Deadlift, build very quickly to a single @245
+
For time:
7 DB burpee clusters, 30/hand
20 box overs, 24
60 double unders
1 rope climb
10 power cleans, 105
+
10:00 rest
+
For time:
7 ring muscle ups
7 bar muscle ups
+
10:00 airdyne @Z1

AM
complete

PM
A. complete
B. complete
+
3:49
+
1:44
+
complete


Solid day. I think I went a bit too hard during the AM session, I was really out of breath when it was over. The KB OHS got better with each set, for some reason I can do them perfectly fine on my left arm but on my right arm it's much harder to stay back on my heels. 

Squat cleans were better than last week, no fails today and 195 was much easier to stand up. However, my form still feels off. I think I'm rushing the pull and then dropping under too soon so the bar feels like it's crashing down on me. Everything just felt delayed, if that makes sense. Meh. I know it will get better over time, just like snatching I have to build my confidence back up. I don't like the feeling of walking up to 195 and thinking "I hope I can get under this."

Deadlift was super easy, I went 145-195-215-245. 

The DB piece was tough and my breathing was terrible at the beginning. I tried to do the DB clusters faster than Saturday and they didn't feel as awkward as before. The box jump overs were definitely too slow. I found it's easier on my legs to sort of stay in the bottom of a squat at the top instead of standing halfway up, is that allowed? 24" is high for me, so these weren't pleasant. I tripped up THREE times on the double unders, what the actual eff. I tripped up at 7, 39, and 59. I was pretty pissed, I hardly ever trip up on double unders so I don't know what was going on. The rope climb was fast and the cleans were all quick touch and go. I wasn't super pleased with my performance on this, I've realized I'm pretty uncomfortable handling a DB. 

The muscle up was piece was fun! I broke up the ring muscle ups 5/2, although looking back I feel like I could have done all 7 in a row and I'm not sure why I didn't. I did 5 and I was like "this is probably a good place to take a break" even though I definitely had more in the tank. I need to push myself more on these. I broke up the bar muscle ups 4/3, I was breathing hard at this point. I was happy to do this under 2:00. 

4/14/2015

3000m row @Z1
+
20:00 mobility work of choice

complete
+
complete


Good day of training, row felt great. I worked on some skill stuff for the combine as well- pistols with a barbell overhead, TTB/CTB/bar MU complex, and wall ball to bar.