6/27/2015

A. Front squat, 10x2 @50-55% 1RM, 10x1, begin a set every :60
B. Weighted pronated CTB pull ups, 3x2-3, 31x0, 2:00 rest
+
AMRAP in 10:00
10 unbroken CTB pull ups
15 unbroken wall balls, 14 to 10
200m run
+
Not for time:
1200m sled drag outdoors, heavier than last week

A. complete @125
B. 10-12.5-15
+
3 rounds+50m
+
complete w/75# on sled


Today started off well and sort of went downhill....merrrrrr.

Front squats felt excellent. I love these. 

Weighted CTB pull ups were so much easier than last week and I have no idea why. I was able to hit 15 for 3 with no problem. 

The AMRAP....eeeeshhhh. All my CTB pull ups were butterfly and felt really good. Wall balls weren't bad either. It was the running that got me. For some reason, having the running third instead of starting each round with running felt a lot harder. I don't even know if that makes sense. But I was breathing much harder than last week. After my third round I came in and stood there looking at the pull up bar for a full 30 seconds before I jumped up there. I could have easily gotten 4 rounds but I was being a little B at the end. Merrrrrr. 

The sled drag was TERRIBLE. I had zero energy during this. None. 75 pounds felt like 150 pounds. I was stopping to switch directions way more than normal. Heather came out to join me for my last 800 meters which was nice of her. She'll tell you that I was complaining A LOT. I just didn't have it in me for some reason. 

On a "social activities" note- Heather, Lauren, Emily and I all went to dinner and then saw the movie Inside Out. It was an excellent movie and I highly recommend it. I related the most with the character "Bing Bong"

He was made out of cotton candy and his rocket was fueled by the power of song. 

6/26/2015

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

PM
5:00-10:00 strict deficit handstand push up practice
+
A. Power snatch clusters, 3x1.1.1.1.1; :10 between singles, 2:00 rest
B1. Halting snatch grip deadlift (pause just below knees on way up and down), 3-3-3-3 @snatch max, :60 rest
B2. DB bench press, 5-5-5-5, 41x1; 2:00 rest
+
3 sets for even times:
10m handstand walk
500m row
60 double unders
4:00 walk rest

AM
complete

PM
complete, 45s+15s
+
A. 105-115-125
B1. complete @165
B2. 25-35-40-45
+
3:08- DU 57/3, row 2:00.9
3:03- DU UB, row 2:00.9
3:06- DU UB, row 2:00.0


Everything felt great today. Deficit HSPU practice was much better than last week, I was able to replace the tens with fifteens so the deficit was a little deeper, and my shoulders also weren't as tight today. I even did a double at one point! These are getting better. Sweet. 

Snatch clusters went well, every rep was nice and quick. The set at 125 got tough around the third rep but I was never in danger of failing or catching it lower than a power position. 

Snatch deadlifts were so easy, 165 felt so light. This is a good sign. This really only bothered my thumbs, I looked like Alex shaking my hands at the end of each set. 

DB bench press felt really easy. 

I really enjoyed the 3 sets for even times. Handstand walk was quick and unbroken on all sets. I tried to pace the row faster than normal, I want to try to push myself harder on rowing when it shows up in a workout. I tripped up on the 57th double under during the first set but the next two sets were unbroken. 

6/24/2015

AM
6 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
:60 single unders

PM
A. Overhead squat, 4x2-3 @42x1; 2:00 rest
B. 1-arm DB row, 3x10-12/side, 20x1; :60 between sides
C. 1-arm farmers walk, 2x40-60m/side; :90 between arms
+
5 sets:
:10 prowler sprint w/straight arms, outside loaded for very fast foot turnover
2:20 walk rest
+
3 rounds not for time:
5-10 glute-ham raises, 20x1
5-10m handstand walk
:30 L-sit on parallettes accumulation 

AM
complete

PM
A. 115-125-135-140(2)
B. 30-35-40
C. 50m/side-50m-40m w/100#
+
complete w/90# on prowler
+
complete
10 GHR
10m HSW


Meh. Today was alright. Overhead squats were really tough, my shoulders were very tight. That tempo is a bitch, the 2 second hold in the bottom got pretty hard once I reached 140. 

DB rows were good, my forearms looked jacked as hell when I was done. 

1-arm farmers carry was rough, only because it's so uncomfortable and awkward to carry that thing. It always causes my knuckles to rub against my thigh when I'm carrying it and it hurts! And there's really no way around it either. The right arm was fine but the left arm was tough, my left hand is still sort of tender from when I ripped it last week and I could feel it being pulled as I was carrying the thing(I forget what it's called....). It was uncomfortable but whatevs, gotta suck it up. 

Prowler sprints were fine, :10 isn't bad at all. I was able to hit a good speed right away. I actually missed prowler sprints in a weird way, although I'm sure I won't be saying that in a few weeks when they're up to :20. 

Not for time stuff was okay, my hips were super tight during this, especially on the L-sit. Shoulders felt tight on the handstand walk. L-sit was broken up into 3 sets if :10 each time, I don't know if I'll ever be good at this. 

6/23/2015

AM
10 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%
+
3 rounds:
:10/side 1-arm passive hang from bar
20m/side 1-arm DB overhead carry, tough
+
10 sets:
:30 airdyne @90% aerobic
:30 airdyne@50%

PM
A. Power clean, build quickly to a max for the day
B. Power clean, 3x1 @90% of A, rest as needed
C. Behind-the-neck shoulder press, 3x6-8, 31x1; 2:00 rest
+
10:00 @90-95% effort-should still be very tough, just not 300FY:
airdyne calories

AM
complete
DB carry 40-50-50

PM
A. 210
B. complete@190
C. 65-70(6)-70(6)
+
142 calories


The passive 1-arm hang from the bar was tougher than I thought it would be, especially on the left side. My left hand is still a little ripped from last week so it hurt to hang from the bar. The DB carry was harder on the left side than the right. 

PM session was solid all around. I was really happy with where I ended up on the power clean, especially since I just hit a PR of 212 last week. It's nice to know I can power clean 205 easily now and hit 210 as well. The reps at 190 were easy, I don't think I rested longer than a minute between reps. 

Behind the neck shoulder press was tough but getting better I guess? It felt harder to control than last week. 

I had totally forgotten about the 10:00 airdyne piece until I was writing my programming in my notebook. I wasn't really worried about it, since it wasn't actually 300FY I felt like the pressure was off. I had a good pace from the beginning and tried to keep it steady the whole time, I definitely wasn't going at a 300FY pace but it was 95% for sure. My breathing was actually pretty good during this, it was my legs that fatigued first. I ended up getting 10 calories less than my 300FY PR, so I was happy about that. I wasn't fucked up at all afterwards, I was recovered within 2-3 minutes so I know if I did 300FY again and really went for it I could probably PR. 

6/22/2015

AM
5000m row @Z1

PM
A. Back squat, 3-3-3-3 build so that only last set is heavy, 2:30 rest
B. Muscle ups, 3x AMRAP(-1) unbroken, 2:00
+
For 15:00
1st min: 6 alternating pistols w/:01 dead stop @bottom
2nd: 7-10 tough ring rows
3rd: 40 double unders
+
3 rounds not for time:
5/side powell raises, 40x0
10 light/moderate reverse hypers

AM
complete

PM
A. 175-195-215-230
B. 8-6-5
+
complete
+
complete
10# DB for PR
25#/side for RH


Back squats were feeling good today, I think the PR last week boosted my confidence a bit on this. 230 was tough, I was having to pause for a second at the top before each rep, but I think I still could have gone a little heavier. 

Mehhhhhhhhh the muscle ups were disappointing. They are still feeling very off and I'm not sure why. I was able to get 8 the first set, which ties my muscle up PR. The 8th rep was a struggle, I caught it REALLY low and it took me probably five seconds to steady myself and press out of the dip. The second set was the worst, my swing was all over the place and I was just not in a good rhythm at all. The third set was alright, my hands were starting to hurt at this point. Meh. These have definitely been much better than they were today. All the sugar I had on Sunday probably didn't help either. I've just been feeling very heavy lately and I'm looking forward to tweaking a few things with my food so I can lean out more and feel lighter. 

The pistols with the dead stop at the bottom were hard, oh my god. This was frustrating for a number of reasons. I was wearing my lifting shoes but I wasn't able to pull up my knee sleeves since it was so humid, so my pistols were slower than normal. I know this will only help me because I need to get used to doing pistols without relying on knee sleeves, but every rep was such a struggle and very slow. Also, I go up on my toes for pistol squats instead of staying flat, so it was difficult to stay balanced in the dead stop at the bottom. There were a few times when I would tip over and have to use my hand to steady myself. These were pretty frustrating. Rings rows were completed with feet up on a box. I did 9 the first set, then 8/7/7/7. Double unders were all unbroken except for the third set.

6/21/2015

long, unplugged hike

I was not able to complete this today due to birthday/father's day activities. 

I had a great day. I had plans to meet Heather for breakfast at Sleepy Bee and when I got there, all my friends were waiting for me. Mark, Brandie, Austin, Emily and Cody surprised me! It was the coolest. Those guys are just the best and I'm lucky to have them as friends. After breakfast we walked to Red Tree and got some (more) coffee. Then Pat and I saw Jaws as his Father's Day gift since it's his favorite movie of all time and they were showing it at the movie theater to celebrate it's 40th anniversary. 

Pretty excellent day. 

Birthday breakfast with my best pals

6/20/2015

A. Front squat, 8x2 @50-55% 1RM, 10x1, begin a set every :60
B. Weighted pronated CTB pull ups, 3x3-5, 31x0, 2:00 rest
+
AMRAP in 10:00
200m run
15 unbroken wall balls, 14 to 10
3 dead hang to inverted, controlled descent
+
Not for time:
1200m sled drag outdoors, heavier than last week

A. complete@125
B. 10-12.5(4)-12.5(3)
+
3 rounds + 10 wall ball
+
complete with 70# on sled


It's nice to be front squatting again, I really enjoy it. 

Weighted CTB pull ups were WAY harder than I thought they would be, I got a little ambitious on this. I have never done these before so I did a few strict CTBs with just bodyweight and thought it would be fine to just add ten pounds for my first set. I was able to get five reps, but it was really tough. I added 2.5 for the next set and only got four. The tempo was making it really difficult. 

I thought the AMRAP went well, breathing felt great the whole time and I thought my transitions were pretty quick. Wall balls were really easy today. The dead hang to inverted sort of halted the flow, it was very interesting to have those in the middle of an AMRAP and it was actually the hardest part. It was really tough to do those when I was breathing harder, I've only ever done them in Z1 pieces. 

Sled drag was completed in the rain with my buddy Brandie. We had a lovely chat and also had three different strangers ask us what we were training for.