6/19/2015

AM
45:00 airdyne @Z1, off every 5:00 to walk around for :20-:30

PM
5:00-10:00 strict deficit handstand push ups practice
+
A. Deadlift, build to a max for the day-make sure I'm there for these
B. DB bench press, 6-6-6-6, 41x1; 2:00 rest
+
5 sets:
500m row @2:03.0-2:03.9/500m
2:00 walk rest

AM
complete

PM
complete
+
A. 345 (PR+20)
B. 15-25-35-40
+
2:03.1
2:03.4
2:03.3
2:03.2
2:03.1


Strict deficit HSPU practice was tougher than I thought it would be, my shoulders were really sore. Maybe I didn't warm them up properly? I did a few regular strict HSPU then added 45s, then 10s on top of that and that's where I stopped. It wasn't so much pressing out of the handstand as it was keeping my feet on the wall and not falling over. I would press up and my feet would start coming off the wall, so technically it was a no-rep. I just need to keep working on it. 

I was SO EXCITED about the deadlift PR! I thought I would probably PR by at least ten pounds today, I haven't tested a deadlift max in a year. Stephen was standing next to me the whole time and he would just tell me what weights to add/subtract. I had no idea what was on the bar once I got past 195, and I think that definitely helped because I wasn't over-thinking anything, I was just lifting. I pulled 335 and said, "This is starting to get pretty hard" and Stephen said "Do you know how much is on the bar? That was a 10 pound PR" so that was pretty awesome. He told me to add five pounds on each side and go for 345. I got it! It was pretty tough and I definitely got lightheaded when I reached full extension. It's pretty cool to be able to deadlift 200 pounds more than my bodyweight. 

DB bench press actually went better than I thought it would, I used to really suck at this but it has improved a bit. 

Row repeats felt harder than they should have....merrrrr. 

6/18/2015

(Made up from Tuesday)
24 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%

complete

6/17/2015

AM
6 sets easy:
:60 row
:60 FLR 
:60 airdyne
:30/side plank
:60 single unders

PM
A. Overhead squat, 4x3-4 @42x1, 2:00 rest
B. Muscle ups, 3xAMRAP (-1) unbroken, 2:00 rest
+
4 sets:
:30 row @100%
:30 rest w/feet in straps
+
3 rounds not for time:
10-12 light reverse hypers
5-10m handstand walk
:30 L-sit on parallettes accumulation 

AM
complete

PM
A. 105-115-125-135(3)
B. could not do this due to tear on my hand, subbed in 10:00 of strict MU practice
+
159m
149
143
140
+
2 rounds complete (ran out of time before I had to coach class)
10#/side on RH


Meh today was just okay. The overhead squats actually went pretty well, the tempo was definitely tough but today was actually the best my OHS have felt in a long time so I was happy about that. I almost had the fourth rep at 135 but I tipped forward coming out of the bottom and lost it. That tempo is no joke but overall these felt really solid today. 

I was pretty sad about not being able to do the sets of max unbroken muscle ups, (maybe I can do this another time when my hand isn't shredded?) I probably could have hit a PR on these today. Oh well, another time. I decided to work on strict muscle ups instead, and it did not go so well. My first four reps weren't very close, Stephen said I was pulling too slowly and not being aggressive enough turning over. The 5th attempt was probably the closest I've ever been but I still felt like my hands were in a weird position and I couldn't turn over. I am going to watch some progression videos because it's really bothering me that I can't do this. I'm making it my goal to get a strict muscle up by the end of the month, DAMMIT. Nobody makes me bleed my own blood! NOBODY.

The row sprints felt very terrible, as expected. I should have stretched my legs more before I did this, they were really tight the entire time. After this was over I was bummed out because I thought I did worse than the last time I tested this, but it turns out I actually improved. I tested this in October and my numbers were 154, 145, 140 and 139. Today they were 159, 149, 143, and 140. So not a huge improvement, but still better than last time. 

I was only able to complete 2 rounds of the NFT stuff before I had to rush out and coach class. I was definitely not recovered enough from the row sprints while I was doing this, I thought I was going to puke during the reverse hypers. 

06/16/2015

AM
24 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%

PM
A. Power clean, build to a max
B. Behind-the-neck shoulder press, 3x7-10, 31x1; 2:00 rest
+
21-15-9 for time:
Deadlifts, 155
Box jumps, 20
Burpees
+
10:00 airdyne @Z1

AM
subbed in an hour nap between coaching classes due to terrible nights sleep, will make up on Thursday

PM
A. 212 (PR+2)
B. 55-65(9)-65(8)
+
7:43
+
complete


I was up most of the night with a really bad stomach ache so I didn't get much sleep before I had to wake up at 4:30. I took a nap on the couch at the gym during the time I would normally do my Z1 so I will make this up on Thursday, I wanted to make sure I felt good for my PM session. 

I was excited about the power clean PR, it's been awhile since I hit a PR on this. 212 actually wasn't very hard. I went for 215 but totally chickened out. I think I could probably hit it in the next few months. 

The behind the neck press was HARD. Oh my. I was able to get 10 reps at 55 so I went to 65, I thought I was going to hit 10 for sure but on the 9th rep I paused too long behind the neck and lost the momentum to press it up. I was only able to get 8 reps for the third set. This was tough and I'm sure I'll be seeing more of this in the future. 

I thought the deadlift/box jump workout went well, although my burpees definitely could have been faster. I broke up the deadlifts 11/10, 7/4/4, then 9 unbroken. I tried to stay moving on the box jumps and keep my transitions short but I still could have been faster on this. 

06/15/2015

AM
6000m row @Z1

PM
A. Back squat, build to a max for the day
B. Back squat, 1x max reps @85% of A, 30x0
+
20 sets for time:
5 unbroken CTB pull ups
+
12 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%

AM
complete

PM
A. 280 (PR+10)
B. 3 reps @240
+
8:04
+
complete


Excellent day! I was not really expecting to PR my back squat, the last time I did any type of back squat I hit 235 and it felt really tough, so I went in with my expectations pretty low today. I worked up to an easy 255, then I couldn't decide if I should just jump to 275. Luckily I asked Stephen first and he told me to go to 265 then 275. I was able to hit both of those pretty easily so I went up to 280 for a 10 pound PR! Sweet. It actually didn't feel that bad, I think I could have added 5 more pounds and now I'm confident I could hit 285 another day. 

The reps at 240 were ROUGH. Jesus. The 3 second descent made it even worse. The first two reps weren't terrible but the third rep was really slow out of the bottom with a rounded back. Bleck. I knew I wasn't going to get the fourth rep but I knew I was supposed to go until failure. I wasn't even close to standing up the fourth rep. This test is pretty terrible. 

I was happy with my time on the 100 CTB pull ups and I think I could have done this under 8:00 if I didn't rip. All my CTB pull ups were butterfly and felt really good. It wasn't until the 16th set that I could feel my hands starting to rip so I started taking longer rest. On the 18th set I moved to a smoother bar to see if that would prevent my hands from ripping, but I tore anyways on the 19th set. I asked Stephen if I could just finish because the damage was already done. I ripped even more on the last set. I definitely could have done this under 8:00 if I wasn't so concerned about my hands. Next time I'll probably wear grips or tape. Oh well. I beat Conner so that's all that matters. KIDDING CONNER. 

That's a deep one

This is me trying to shower with that hand tear

6/13/2015

5:00-10:00 standing broad jump practice-no maximal attempts
+
A. Good morning, build to a tough but perfect triple, 32x1
B. DB external rotation, 1xAMRAP up t 8/side @10% of tested CGBP, 30x0
C. Powell raise, 1xAMRAP up to 8/side @10% of tested CGBP, 30x0
D. Trap 3, 1XAMRAP up tp 8/side @10% of tested CGBP, 30x0
E. Side plank, 1x max hold/side up to :90
F. Sorenson hold, 1x max hold up to 2:00
+
Not for time:
1200m moderate sled drag outdoors

complete
+
A. 125
B. R-8, L-6 w/15#
C. R-6, L-7 w/15#
D. 7 w/15#
E. :80 each side
F. 1:42
+
complete with 65# on sled 


Standing broad jump practice was alright....I am just a terrible jumper. I also need to work on the correct technique for this.

I don't think I've ever done weighted good mornings, I liked these. 

I realized I don't think I've ever done the scap tests, I figured my left side would be a little weaker on the DB external rotation but I was a little surprised I got one more rep on the left side on the powell raise. 

Side planks were alright, my stability on these has definitely improved but still needs to get better. 

The sorenson hold got tough very quickly, it was getting really hard to hold myself up in a good position. 

Sled drag was very enjoyable even though it was hot as shit outside. 

I thought today would be super boring, and it was a little bit, but it was also very productive. 

6/12/2015

AM
45:00 airdyne @Z1

PM
A. DB rear foot elevated split squat, 1x max reps/side up to 8@ .33 bwt/hand, 30x0
B. Close-grip bench press, build to a max for the day
C. CTB pull ups, 3x10-15 unbroken; rest as needed
+
3 sets for even times:
400m run
3 rope climbs
12 burpees
3:00 walk rest
+
10:00 airdyne @Z1

AM
complete

PM
A. R-8, L-7 with 45#
B. 135 (150 Fx1) 
C. 15-15-15
+
4:02
4:30
4:28
+
complete


I haven't done RFESS in awhile, I thought it went pretty well. 

I was very disappointed with the bench press, I really wanted to PR this today. I've been stuck at 145 for the past year. I hit 135 very easily so I jumped to 150 because I thought with bench press it was okay to make larger jumps. This turned out to be a bad move, and I failed 150. Merrrrr. I have accepted the fact that I will be at a 145 bench press until I die. 

CTB pull ups felt GREAT. They are getting so fast and easy. I was able to do 15 unbroken butterfly each set and I was never worried about failing or slowing down. I'm excited to keep improving the cycle time on these. 

The run/rope climb workout was ehhhhhh not great. My run was consistent each time but I slowed down on the rope climbs during the second and third set, I was resting too long between climbs. Burpees were as steady as they could have been, I tried not to slow down on those. It was really just the rope climbs that suffered. This workout made me sad, I thought I was getting better at these.