9/13/2014

Long, unplugged hike

90 minutes complete @Ault Park
+
1 hour walk on the Loveland Bike Trail 

9/12/2015

A. Squat clean, 3x max in :30 @165; 2:30 rest
+
Every :60 for 9 sets:
6 thrusters, 65
6 CTB pull ups
+
For time:
800m run
50 wall balls, 14 to 10
5 rope climbs

A. 6-6-5
+
complete
+
9:44


Today started off really well and the quickly went downhill. 

Squat cleans were easy, it's still my breathing that's the main focus and not the weight. I'm trying to just get right back on the bar as soon as I drop it even though I'm breathing hard. I would like to see how heavy I can go with this. 

Thrusters/CTB went well today, I'm starting to enjoy this. It's definitely forcing me to get right on the pull up bar and I know this will help me down the road, especially if these movements come up in the Open. I feel very awkward when I do thrusters, is it possible to squat TOO low? I just feel like my ass is all the way to the ground and I don't need to go THAT low, it almost seems inefficient. But I also don't want to cut the ROM short either. I need to find a good balance between the two, my squat depth on thrusters seems like it's almost slowing me down. 

Oh my gosh, the wall ball/rope climb workout was SO TERRIBLE, I DID THE WORST JOB ON THIS. I paced the run too slow because I was anticipating doing all the wall balls, I think I did my run in either 3:40 or 3:49, I can't remember. Either way, it was a shit ton slower than what I ran last week. I remember coming into the gym and looking at the clock and thinking, "holy shit, why did I run so slow?" The wall balls were also terrible, I totally bitched out on these and there was no reason for it. I'm pretty sure I didn't do more than 12 in a set. WHY. There was no excuse for this, especially because I did this exact workout multiple times for regionals. Rope climbs weren't terrible, I was trying to get back on the rope as soon as possible but it was still too slow. After this workout was over, I sat on the wall ball for a solid five minutes and just pouted. There was literally no reason for me to do poorly on this workout, especially since I had done the run/wall ball combination multiple times while training for regionals. Oh man, I was so sad and angry when this was over. I was just like, Chelsea, get your shit together. Sometimes I feel like I am mentally making progress and then days like today make me feel like I haven't made any progress at all when it comes to the mental aspect of hurting during a workout. 

9/11/2015

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

PM
A. 1 snatch pull + 1 power snatch. 1-1-1-1-1 heavy; :10 between pull and snatch, 2:00 rest
B1. Halting snatch-grip deadlift (pause just off ground on way up & down keeping chest up) 3-3-3 heavy; :90 rest
B2. Close-grip bench press, 5-5-5, 40x1; :90
+
5 sets for even times:
10 handstand push ups
15 KB swings, 53
:90 walk rest
+
Not for time:
400m sled drag, moderate

AM
3 sets complete

PM
A. 125-135-135-140-145
B1. 175-185-185
B2. 105-110-115
+
:49
:50
:49
:48
:49
+
complete w/100# on sled


I'm going to be honest, I don't really care for power snatches anymore. They were ugly today, I caught 145 really wide. I just feel like I'm not dropping low enough underneath the bar and I would rather catch it in a squat. I definitely wasn't being aggressive enough on the turnover. 

Snatch-grip deadlift was heavy, I stayed at 185 for the third set because if I would have gone any heavier my chest wouldn't have stayed up. 

Close-grip bench press was pretty easy, I went relatively light on this because the tempo was long and and the reps were higher. 

HSPU/KB workout was pretty good, everything unbroken. 

9/10/2015

OFF

9/9/2015

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

PM
A. 1 hang squat snatch + 1 snatch balance + 1 overhead squat, build to a tough set
B. Hang squat snatch, 6x4 unbroken moderate, begin a set every :60
C. Pendlay row, 5-5-5-5, 20x0, 2:00 rest
+
For time:
150' handstand walk
+
For time:
500m ski erg

AM
7 sets complete

PM
A. 155 (then hit a 160 hang snatch PR)
B. complete @85
C. 115-125-135-140
+
2:07
+
2:13.4


TODAY WAS SO FUN.

I felt so good today. I don't know why or how, but today was the best I have felt in a long time. 

I really liked the hang snatch/snatch balance/OHS complex. It was definitely interesting not doing the snatch balance from a rack, although I think it was actually a bit easier. Hang snatches were feeling so fast and easy today, I can't believe how different they were from just two days ago. I hit the complex at 155, the hang snatch was very easy but the snatch balance was getting difficult so I called it there. I decided to go for a 160 hang snatch PR just because they were feeling so good. NAILED IT. It was very easy and I had more in the tank. 

I decided to stick with 85 for the hang snatches, they were tough last week and this week I was starting every minute instead of every :90. I wasn't as out of breath as I was last week but I figured out I don't really like doing multiple reps of hang snatches, it's very awkward. I'm trying to do them quickly but I'm also trying to take my time to make sure my set up is good on every rep, and then I'm holding my breath a lot, and it's just a whole thing. 

Pendlay rows were good.

Handstand walk was good and then it was bad. The first 50' were unbroken but I rested too long before turning around. I broke once on the second set of 50' and I finished around :57. Then I stood there wayyyy too long before starting the last leg. The last 50' were really tough, my shoulders were really fried and I broke twice. Merrrrr. Getting better but still not where it should be. 

I have no idea if my time on the 500m ski erg is good or bad. I just tried to go as fast as possible. 

Excellent training day overall. And it's finally not 1000 degrees. 

9/8/2015

AM
30:00 airdyne @Z1
+
15:00 mobility work of choice

PM
A. Power clean, build to a touch and go 3RM
B. Behind the neck push jerk, 3-3-3-3, 21x1; 2:00 rest
+
10 rounds for even times:
4 burpees
6 double overhand axle deadlifts, 120
8 wall balls, 14 to 10'
:45 walk rest
+
800m walk cool down

AM
airdyne complete, did not have time for mobility

PM
A. 180
B. 125-135-145-155
+
:38
:38
:39
:37
:34
:36
:36
:36
:36
:36
+
complete


Did not have time to complete the mobility this morning, instead sat at Tire Discounters for an hour and a half waiting for them to put new tires on my car. That was fun.

3RM power clean was the best I could do today, I don't think I could have gotten three reps at 185, and definitely not three GOOD reps. I caught the third power clean with a slightly rounded back and that just makes me nervous, I don't like catching shit with bad form so I called it because I figured 185 would have looked worse. 

BTN push jerks were really easy today, the only hard part is bringing it back down behind the neck at the tempo. 

10 sets for even times felt really good, breathing was pretty steady throughout the whole thing. I didn't really start breathing hard until the 8th or 9th set. The :45 rest definitely flew by.

9/7/2015

AM
6000m row @Z1

PM
A. 1 hang squat snatch + 1 squat snatch, build to a heavy set
B. Back squat barefoot, 4-4-3-3 all heavy, 20x1; 2:30 rest
+
Every 2:00 for 6 sets:
3 unbroken muscle ups + 6 alternating pistols + 27 double unders
+
3 rounds not for time:
6 moderate trap 3, 30x0
12 moderate reverse hypers

AM
Errrrr I did not do this. Completely forgot.

PM
A. 145 (Failed the HS at 155 twice and called it)
B. 175-185-195-205
+
complete
+
complete
10# for trap 3
45#/side for RH


Oh man, I totally forgot to do my AM session. Since I didn't coach any classes this morning, I was out of my routine and it completely slipped my mind. Oops. Sorry Stevo, I will make this up on Thursday. 

I did not really enjoy the snatch complex today, this was frustrating. It was awkward going from the hang snatch to the snatch from the floor, I felt like my set up from the floor was rushed every time and I was in a weird position. This was just frustrating all around. I was getting some tips from Austin about getting my chest up in my set up and I was failing to do it. I failed a snatch from the floor at 135 which never happens. I think I was starting to over-think everything instead of just focusing on one thing at a time. I hit 145 for the complex very easily. I went up to 155 but failed the hang snatch twice, I fell forward both times. I know I am going through one of those periods where my snatching isn't going well, and I hate it. 

Back squats felt great today, finally. 

I enjoyed the muscle up/pistol piece. Muscle ups were easy and pistols are coming along nicely, these were done in nanos with no knee sleeves SUCKAAAA! This is probably the first time in a workout I've been able to do that successfully. This is a huge relief. I still need to work on speeding them up, but overall I've made a lot of progress with these. Double unders were unbroken every set. I didn't really start breathing hard until the sixth set. 

Even though my snatching was terrible, today was the best I've felt since my competitions ended. This is a relief, I was starting to think there was something terribly wrong.