9/6/2015

Long, unplugged hike

1 hour complete @ault park 

9/5/2015

A. Squat clean, 3x max in :30 @155, 2:30 rest
+
Every :60 for 9 sets:
5 thrusters, 65
5 CTB pull ups
+
5 rounds for time:
1 rope climb
10 wall balls, 20 to 10
+
For time @97%
800m run

A. 7-6-6
+
complete
+
5:22
+
3:19


Very solid day, probably the best training day I've had in awhile. 

Squat cleans at 155 were really easy. The weight was never heavy, it was my breathing that got to me first. I tried to just get right back on the bar as soon as I dropped it. 

I really enjoyed the thruster/CTB piece. I didn't start breathing heavy until the 7th set. This was definitely a good way to train myself to hop right up to the pull up bar after thrusters. 

I think I did pretty well on the 5 rounds for time? I tried keeping transitions short. First set of wall balls were unbroken, then they were 6/4 and then 5/5 for the last three sets. I rested too much during the fourth set of wall balls but other than that I thought I was moving relatively well on this.

800m run went better than I thought it would, 3:19 is one second faster than my best time from regionals practice. I think if I had been fresh for this I could have shaved off a few more seconds. 


I had a very fun night out with my bros. Austin, Brandie, Heather and I went to Leah's (surprise?) party for a bit and hung out. Then we made our way to Taste of Belgium in Rookwood and holy shit, that place is my new favorite. I had a burger with a WAFFLE BUN. Are you serious? It was just the best. We also became best friends with our waiter, Brandon. He said we seemed like cool people and he wanted to hang out with us after work but his shift didn't end until midnight and we were all like LOLOL oh Brandon, we'll be asleep long before that you big dumbie. He still hasn't accepted my friend request on Facebook and to be honest it's a bit hurtful. After Taste of Belgium, we went to Graeters in Hyde Park for some ice cream (because the waffle bun wasn't enough). We sat and talked for a few hours, it was awesome. I have the coolest friends. 

9/4/2015

AM
3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice

PM
A. Snatch pulls, 1-1-1-1 @170; :90 rest
B. Power snatch, 1-1-1-1-1; 2:00 rest
C. Close-grip bench press, build to a 1RM
+
3 sets for even times:
15 handstand push ups
20 KB swings, 53
3:00 walk rest
+
6 sets:
:60 airdyne @very high aerobic effort
:60 airdyne @50%

AM
3 sets complete

PM
A. complete
B. 115-125-135-145-150
C. 145 (155 Fx1)
+
1:11
1:14
1:32
+
complete


It was fucking hot today. I'm ready for fall. 

I feel like today had the possibility for many PRs but alas, I got none. 

Snatch pulls felt really good and they were getting pretty high.

Power snatches, on the other hand, were terrible today. I don't know what was going on. The pull was never heavy but I was being super slow and not aggressive at all in the turnover. I also caught 145 REALLY wide, which I hardly ever do on a power snatch. I failed the first attempt at 150, I caught it way out in front. I rested about :30 and hit it easily the second time. This was annoying.

Bench press was really easy all the way through 145. I hit 145 and thought I definitely had 155 in the bag. Nope. As soon as I took it off the rack it felt super heavy and I barely pushed it off my chest. 145 was so easy! Next time I'll try to jump to 152 or something, instead of going up ten pounds. 

The HSPU/KB piece was pretty good, although I still don't know if it was a dumb idea to try and do everything unbroken. Handstand push ups were unbroken every set, these were extremely easy. KB swings were unbroken for the first two sets, but I broke on the 15th rep on the last set because I legitimately thought I was going to vomit. It was so hot in the gym and I couldn't breathe. Breaking up the last set of KB is the reason why the third time is so much longer than the first two. Overall I thought this went well except for losing it a bit on the third set. 

Good training session but it was just impossible to breathe. I'm ready for summer to be over. 

9/3/2015

OFF

9/2/2015

AM
7-8 sets easy:
:60 row
:60 freestanding handstand practice-goal is to stay within a 4-6' mat
:60 airdyne
:30/side plank
:60 single unders

PM
A. Snatch balance, build to a heavy single
B. Hang squat snatch, 5x5 unbroken light/moderate; begin a set every :90
C. Pendlay row, 6-6-6-6, 20x0; 2:00 rest
+
3 rounds for time:
250m ski-erg
10m handstand walk
+
For time:
400m bodyweight sled drag

AM
7 sets complete

PM
A. 155
B. complete @85
C. 105-115-125-130
+
6:24
+
14:30 w/145# on sled


Snatch balances felt excellent today, 155 ties my PR. I did more reps at lighter weight before I started adding and I think the extra warm up definitely helped. Just like Donny says, stay at light weight until you feel good. 155 was surprisingly easy, I went up to 160 but dipped and failed it almost immediately behind me. I just chickened out. I think I could get it next time, I'm really happy with how this went today. 

Unbroken squat snatches were a lot harder than I thought they would be, I was breathing pretty hard by the end. This was more painful on my thumbs than anything else. 

Pendlay rows were good.

I was happy with the ski-erg/HS walk piece, I guess this is a decent time? I really tried to push the ski-erg. First handstand walk was unbroken but I broke once on the second set and twice on the third set, my arms were fucking blown up by that point from the ski-erg. Breathing was good throughout this whole piece, tired forearms were the limiter on the HS walk.

Errrrrr about the sled drag.....yeahhhh. Sorry about that. I really thought I was moving faster than usual, but I realized was stopping a lot to change directions. I got to the halfway point at 7:00 and finished at 14:30 so the second 200m was a bit slower than the first half. I know this was way too slow, when I told Mark my time he said, "Oh. Jesus. I thought I was slow and my time was 10:00." Oops. Sled drags are not my jam. I should have tried to push the speed more and cut down on switching directions. 

9/1/2015

AM
20 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%
+
15:00 mobility work of choice

PM
A. Power clean, build to a touch and go 5RM
B. 1 behind the neck push press + 3 behind the neck push jerks, 4x1, 21x1; 2:00 rest
+
8 rounds for even times:
8 hand release push ups
8 double-overhand axle deadlifts, 110
8 wall balls, 14 to 10
:60 walk rest
+
800m walk cool down

AM
complete

PM
A. 165
B. 115-125-135-145
+
:43
:42
:42
:43
:42
:43
:44
:45
+
complete


Somehow my touch and go power clean maxes are getting worse. Before I started, I looked in my blog and it says my TNG power clean 5RM is 175. I did 170 for three today just to test it out and I didn't possibly think I could get a fourth. I dropped to 165 and did 5 easily but I don't think I could have gone any heavier. I have no idea how I did 175 for 5 at one point, but I should definitely be able to do 175/180 for 5. The same thing happened last week, I was 5 pounds underneath my 2RM TNG max. Merrrr. This is probably just a classic case of bitch fever. 

Behind the neck stuff was solid today, the only tough rep was the push press at 145, I almost thought I wasn't going to be able to lock it out but I got it. 

I really enjoyed the 8 sets for even times. Times got slower on the seventh and eight set because my grip was starting to get tired on the axle deadlifts and I had to slow those down a little bit. 

Austin joined me on my cool down walk so that was enjoyable. 

8/31/2015

AM
5000m row@Z1 

PM
10:00-15:00 top-down Shankle snatch tech
+
A. Build to 1 tough set of 5 barefoot back squat
+
Every 2:00 for 6 sets:
3 unbroken muscle ups + 27 double unders
+
3 rounds not for time:
8 moderate trap 3, 30x0
15 moderate reverse hypers

AM
complete, off every 1000m for mobility 

PM
complete
+
A. 175
+
complete
+
complete
8# for trap 3
25#/side for RH


Definitely pretty sore and tired from the Shankle seminar. Thanks Stevo for adjusting my programming a bit!

The Shankle warm up was one of the most valuable things I learned on Sunday. I'm going to do this every time I have to snatch, it loosened up my back, hips and hamstrings so much. I worked through the top-down progression from the hips, above the knee, below the knee, floor. I just imagined Shankle saying "STAND TALL. HIPS. ABOVE THE KNEE. BELOW THE KNEE. FLOOR. HIPS. SNATCH". I miss Donny. He was just the coolest.

Back squats weren't as bad as I thought they would be, 175 was tough but I still had a little more in the tank.

Pistols would have been a joke today so I'm glad Stephen took those out. Muscle ups were easily unbroken and all double unders unbroken, I finished each set in about :30.