11/2/2015

AM
30:00 airdyne @Z1

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/flat back; :90 rest
B. Hang power clean, 2-2-1-1-1-1, begin a set every :90
+
5 rounds for calories/reps:
:60 row
:60 burpees over erg
:60 rest
+
3 rounds not for time:
10 lat band pull downs
6-9 heavy reverse hypers

AM
complete

PM
A. complete
B. 170-180-190-195-200-210(PR+5)
+
16 cals/12 burpees
16/12
16/12
16/12
16/12
+
complete
purple band
100#/side for RH


Today was really solid!

I was really happy with the hang power clean PR (video), I was definitely not expecting it at all today, my hang power cleans felt like total shit. Last week I wrote about how I wasn't sure if I was doing the first rep from the hang correctly and today I was really overthinking it. I would pick up the bar and then hold it for way too long, then I would barely use my legs to get under it. I somehow worked up to 200 and didn't think there was any way I would be able to do more. Then my inner voice that sounded a lot like Alex said "fuck it, just go for 210" because I already know I can most likely hit 205, so why not just go for the PR? I've become a bit more aggressive about that kind of thing lately. I went for 210 and got it! It was actually one of the best reps of the day. I was very happy about this, I feel like that's a pretty solid hang power clean PR for a female. Although I won't really be satisfied until I can get it up past 215 hehe. 

The row/burpee workout sucked pretty hard. The first three sets were decent but the last two sets were not pretty. I've never done burpees over the rower before and these were very awkward. I pushed the row a lot on the last two sets to make sure I stayed consistent. I was breathing real hard when this was over. 

11/1/2015

Long, unplugged hike

DNS. Took the extra sleep since I was up a lot later than usual last night. 

10/31/2015

A. Front squat, 5x2-3, 20x1; 2:30
B. Squat cleans, 3x:30 @125, 2:30
C1. Weighted glute-ham raises, 3x5-8. 20x1; :60 rest
C2. Strict pull up, 3x5 singles (returning to dead hang and come off bar each rep), :60 rest
+
Not for time:
800m sled drag, moderate

A. 175-185-195-205-210(2)
B. 7-7-7
C1. complete w/12#
C2. complete
+
complete w/90# on sled


Today was a bit off, I did parts A and B at 7:30 AM because I wanted to get it done before I coached the classes. Lifting that early in the morning was definitely not ideal, the weight felt heavier than normal. Oh well. I was happy with the front squats, 210 is 25 pounds under my front squat PR so I think I could definitely hit a new PR soon. 

Squat cleans were okay, I tried to pick up the bar as soon as I dropped it. I didn't do any reps touch and go, I didn't think it would make that much of a difference. I was breathing pretty heavy by the third set. I feel like I should be able to do more than seven reps. 

Strict pull ups went really well, no pain in the shoulder! 

The sled drag was probably the best one I've had in awhile, I did this with Emily and it flew by. My legs also weren't as tired as usual and I was able to stay moving with very few stops to change direction. 

I had a great morning coaching the Saturday classes! 


Later in the evening I went to a Halloween party at Jeff and Patrick's apartment downtown with Brandie, Heather, and Emily. It was so fun. I was really proud of our costumes, we got them together really last minute but they ended up looking really good. We got a lot of compliments, people kept yelling "who you gonna call?!" as we were walking down the streets of downtown. It was hilarious. It was definitely the best Halloween yet. 

10/30/2015

AM
3 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
40m light/moderate offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk)
switch @20m

PM
A. Snatch, 10:00 tech/speed work, your choice of variation-do not exceed 85 today
B. Clean pulls, 5x1 @240, 2:00 rest
+
5 sets @high effort:
10 row calories
2 wall walks
10 row calories
:90 rest
+
1600m run @Z1

AM
complete, can't remember what I used on the offset carry, I think 15 and 30?

PM
A. complete
B. complete
+
1:34
1:34
1:35
1:34
1:34
+
complete


I CAN FINALLY SNATCH AGAIN! OH HAPPY DAY! For real though, snatches felt great. I worked up to 85 pounds and had absolutely no pain in my shoulder. I can tell my stability is so much better now that I'm actually engaging my lats. Oh snatches, I missed you so much. 

Clean pulls were tough, I don't think they were getting very high (video). I can't imagine cleaning this. There's also a random clip in the video of me and Austin joking about Pat being wide. Good times.

I thought the row/wall walk piece went really well. The rows actually got kind of tough by the last round but I was able to keep my pace pretty well. 

I really enjoyed the Z1 run, can I do more of these? I'm finally starting to not hate running so much. 

Overall a great day!

10/29/2015

OFF

10/28/2015

AM

6-8 sets easy:

:60 row

:60 front leaning rest on ground

:60 airdyne

:30/side plank

2x[:10 double unders + :20 single unders]

PM

A. Snatch pull, 3x1 starting @175 and adding 10 eat set; :90 rest

B. 1-arm DB row w/straps, 3x3-6/arm, 21x1; :45 between arms

+

4 sets @high effort:

10 Russian kettlebell swings, 70

40 unders

:40 rest 

300m run 

:40 rest

+

Not for time:

2000m row cool-down 

AM

6 sets complete

PM

A. complete

B. 45-50-55

+

complete

+

complete

Today was excellent for many reasons. 

I GOT CLEARED TO GO OVERHEAD! Huzzah! The day is mine! I find it amusing that Balza cleared me the day after I had a conversation with Stephen about accepting the fact that I might not be doing anything overhead for awhile. I went into my appointment with the lowest of expectations but he cleared me! He said he can tell both my stability and control are a lot better. I'm still going to have to work on it every day and really focus on using my lats when I'm doing everything. He said just don't be stupid and to keep things light for now. I'm so relieved. 

Snatch pulls were decent, I think 195 got relatively high? (video). 

DB rows were pretty good. 

I was really winded on the running today, that extra 100 meters really got me. The KB swings/double unders were no problem but the run killed me today. 

Cool-down row was good, I really enjoy rowing now. My breathing is so much better on rowing than running. 

Another reason today was awesome- THIS HAPPENED:

I CAN'T HANDLE THE CUTENESS

My new best friend Hector

10/27/2015

AM
4 sets of:
6:00 bike easy
3:00 Balza rehab of choice

PM
A. Back squat clusters, 4x1.1, 20x1, :15 between reps; :90 rest
B. DB pull-overs, 3x6-9; :90 rest
+
For 15:00
1st: 10 fast alternating box step ups/steps downs, 24
2nd: 10 scap push ups on rings
3rd: :20 axle front rack hold (bar starts on floor) start @110 and add from there
+
800m cool-down walk

AM
complete

PM
A. 225-235-245-255
B. 15-20-25(7)
+
complete
axle clean/hold: 110-120-130-140-150
+
10:00 on airdyne (it was raining)


Meh, today was okay. 

Back squats were tough again today, 255 was a struggle. I'm not sure why my back squats are suddenly feeling bad, I'm assuming it's because they're on a different day now. Oh well. It was one of those days where I couldn't believe I once back squatted 280. 

DB pull-overs were good, I really like these. I stopped at 7 on the last set because I could feel myself starting to pull incorrectly. I gotta keep that shit IN LINE. 

The EMOM was okay, step ups were decent considering I have small hobbit legs. Scap push ups were still kind of awkward on the rings but I'm getting better at those. Axle clean/holds were easy up until 150. I failed the first clean but hit it easily on the second try. I do enjoy anything with the axle.