OFF, not by choice. Feeling sick as hell.
I had to leave Fitworks early today because I was extremely nauseous and started feeling pretty sick. I have been in bed all day feeling sick and gross, I haven't eaten anything since 8:00 this morning and I don't think anything will stay down. I am hoping I can rally and start feeling better by tomorrow because I'm supposed to go do Dr. Schupp's funeral. This week has probably been one of the worst. Trying to stay optimistic that I'll start feeling better by tonight. Also really bummed I didn't get to work out with Brandie today. Overall I give this week 0 stars.
Hold the vision, Trust the process Program design by Stephen Flamm
Friday, December 18, 2015
Thursday, December 17, 2015
12/16/2015
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. Power snatch, 2-1-1; :90 rest
B. Snatch pulls, 1-1-1 starting @best load in A and building; :90 rest
C. Snatch-grip deadlift, 1-1-1 starting @best load in B and building to heavy single; :90 rest
+
5 sets for even times:
7 handstand push ups
14 kettlebell swings, 53
21 row calories
2:30 walk rest
AM
5 sets complete + mobility
PM
A. 125-135-145
B. 145-165-185
C. 185-205-225
+
2:09
2:16
2:13
2:17
2:35
Today was one of those days where I was just trying to get through it and do the work. I came into the gym basically running on fumes and had barely any energy. One of my jazz professors, Dr. Roger Schupp, lost his battle with cancer and passed away last night. It was a tough morning and all of us who were in the the jazz program are taking it pretty hard. Dr. Schupp was the main percussion professor for both the jazz and classical programs and had a large number of students. I saw him and interacted with him on a daily basis for four years and it's sad to think he's not there anymore. I played music with him every week when the students sat in with the jazz faculty at 149North, a bar in downtown BG. I saw him last summer at my friends wedding. There is going to be a huge void in the College of Musical Arts now that he's gone. He was a great guy and an amazing musician. It was a tough day.
So that being said, today was basically a wash. I was just trying to get it done the best I could. Power snatches were slow, I hit 135 for an easy double last week but this week I called it at 125. The single at 135 was easy but 145 was an extremely slow turnover. Snatch pulls were easy, I should have ended heavier on these. Same with the snatch-grip deadlifts, I should have ended closer to 235-240 because 225 was pretty easy.
The sets for even times were great the first three sets then totally fell apart. Handstand push ups were much easier than last week. KB swings were unbroken every set. My transition from the KB to the rower was too slow on the fourth set. On the fifth set I landed on my neck way too hard during the handstand push ups and it definitely jolted me a little bit, I had to sit on the rower and take a few seconds before I starting pulling. It gave me an instant headache. That's why my time is so slow. My rows felt really slow again, for some reason I was pulling so slowly but I felt like I was working a lot harder than I was.
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. Power snatch, 2-1-1; :90 rest
B. Snatch pulls, 1-1-1 starting @best load in A and building; :90 rest
C. Snatch-grip deadlift, 1-1-1 starting @best load in B and building to heavy single; :90 rest
+
5 sets for even times:
7 handstand push ups
14 kettlebell swings, 53
21 row calories
2:30 walk rest
AM
5 sets complete + mobility
PM
A. 125-135-145
B. 145-165-185
C. 185-205-225
+
2:09
2:16
2:13
2:17
2:35
Today was one of those days where I was just trying to get through it and do the work. I came into the gym basically running on fumes and had barely any energy. One of my jazz professors, Dr. Roger Schupp, lost his battle with cancer and passed away last night. It was a tough morning and all of us who were in the the jazz program are taking it pretty hard. Dr. Schupp was the main percussion professor for both the jazz and classical programs and had a large number of students. I saw him and interacted with him on a daily basis for four years and it's sad to think he's not there anymore. I played music with him every week when the students sat in with the jazz faculty at 149North, a bar in downtown BG. I saw him last summer at my friends wedding. There is going to be a huge void in the College of Musical Arts now that he's gone. He was a great guy and an amazing musician. It was a tough day.
So that being said, today was basically a wash. I was just trying to get it done the best I could. Power snatches were slow, I hit 135 for an easy double last week but this week I called it at 125. The single at 135 was easy but 145 was an extremely slow turnover. Snatch pulls were easy, I should have ended heavier on these. Same with the snatch-grip deadlifts, I should have ended closer to 235-240 because 225 was pretty easy.
The sets for even times were great the first three sets then totally fell apart. Handstand push ups were much easier than last week. KB swings were unbroken every set. My transition from the KB to the rower was too slow on the fourth set. On the fifth set I landed on my neck way too hard during the handstand push ups and it definitely jolted me a little bit, I had to sit on the rower and take a few seconds before I starting pulling. It gave me an instant headache. That's why my time is so slow. My rows felt really slow again, for some reason I was pulling so slowly but I felt like I was working a lot harder than I was.
12/15/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 5-5-5-5, 20x1 building so only last 5 is tough (still not maximal) 2:30 rest
B. Muscle ups, 5x3-4 unbroken, :90 rest
C1. 1-arm DB row w/straps, 3x3/arm, 10x1, :30 between arms, :30 rest
C2. Alternating axle front rack lunges, 3x10-12; 2:00 rest
+
For @80%
300m ski erg
400m run
500m row
AM
complete
PM
A. 155-175-185-205-225
B. 4 each set
C1. 60-65-70
C2. 10-12-10 w/100#
+
6:38
I think today was the best I've felt during training in a few weeks, everything just went really well.
Back squats were easier than they've been in weeks, I really enjoy doing these without chains. The bar felt so light on my back! 225 was tough but I definitely had more in the tank.
Muscle ups went pretty well, 4 easily unbroken each set. My shoulders were a bit sore after this was over, I really need to make sure I'm keeping up with my mobility.
DB rows were good. Front rack lunges were okay, for some reason these have been awkward the past two weeks. I only did ten reps the first set because the sticker in the middle of the axle bar was poking me in the neck, I had to wrap it in tape. I did 12 on the second set and only 10 the third set, my knee was sort of feeling weird. Making an appointment with both Pete and Balza for this weekend/next week. It's not painful, it just feels like something needs to be popped back into place. Hopefully Pete can take care of it.
I enjoyed the ski erg/run/row piece, although I think I took way too long of a transition between the ski erg and run. Since the garage doors were closed I went out the side door and I walked all the way there which wasted a lot of time, I was annoyed with myself for doing that. When I came back from the run I jogged to the rower. Meh. Overall my breathing was good on this.
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat, 5-5-5-5, 20x1 building so only last 5 is tough (still not maximal) 2:30 rest
B. Muscle ups, 5x3-4 unbroken, :90 rest
C1. 1-arm DB row w/straps, 3x3/arm, 10x1, :30 between arms, :30 rest
C2. Alternating axle front rack lunges, 3x10-12; 2:00 rest
+
For @80%
300m ski erg
400m run
500m row
AM
complete
PM
A. 155-175-185-205-225
B. 4 each set
C1. 60-65-70
C2. 10-12-10 w/100#
+
6:38
I think today was the best I've felt during training in a few weeks, everything just went really well.
Back squats were easier than they've been in weeks, I really enjoy doing these without chains. The bar felt so light on my back! 225 was tough but I definitely had more in the tank.
Muscle ups went pretty well, 4 easily unbroken each set. My shoulders were a bit sore after this was over, I really need to make sure I'm keeping up with my mobility.
DB rows were good. Front rack lunges were okay, for some reason these have been awkward the past two weeks. I only did ten reps the first set because the sticker in the middle of the axle bar was poking me in the neck, I had to wrap it in tape. I did 12 on the second set and only 10 the third set, my knee was sort of feeling weird. Making an appointment with both Pete and Balza for this weekend/next week. It's not painful, it just feels like something needs to be popped back into place. Hopefully Pete can take care of it.
I enjoyed the ski erg/run/row piece, although I think I took way too long of a transition between the ski erg and run. Since the garage doors were closed I went out the side door and I walked all the way there which wasted a lot of time, I was annoyed with myself for doing that. When I came back from the run I jogged to the rower. Meh. Overall my breathing was good on this.
Tuesday, December 15, 2015
12/14/2015
AM
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod headstand hold
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/10 pound bumper plate on dips, :60 rest
B. Hang power cleans, build to a tough single in 10:00
C. Split jerk, 6x1 starting @115 and adding 10 to end @165, begin a rep every :90
+
10:00 @80%
50 double unders
10 burpees
+
3 rounds not for time:
4-6 moderate bent-over DB reverse flies
6-9 moderate/tough reverse hypers
AM
complete
PM
A. complete
B. 195
C. complete
+
complete
+
complete
10# for DB RF
115#/side for RH
Bear crawl was sort of weird today, I totally forgot about this part until I was warming up for my cleans so I did the crawls with my lifting shoes on. It was weird.
Hang power cleans were a hot mess express today. I'm so awkward when it's just one rep, I was holding the bar too long at the top and I just feel like I don't really know what I'm doing when I just have one rep, I wish I knew how to do something other than just bouncing it right off my thighs. Meh. Everything was easy up to 195, I failed the first rep forward and it made me pretty aggravated. The second attempt flew up but I landed SO wide. It was ridiculous. I called it there because I didn't want to land even wider on the next rep and also my 10:00 was up. I've still been having that weird feeling in my right knee and it feels...unstable? And I don't know if I'm trying to subconsciously protect it? But I think that's why I caught 195 so wide instead of lower. I'm going to make an appointment with Balza, it doesn't hurt but it just feels "off" and sort of unstable. It's probably me just being paranoid but I'm going to have Balza take a look at it and also make an appointment with Pete.
Split jerks were great today, each rep felt the same. These were all nice and crisp.
It was hard to keep the double under/burpee piece at 80%. I did the double unders unbroken on every set except for two trip ups and it was hard to keep my breathing at 80% at that point. I tried keeping the burpees as steady as possible. When this was over I felt like I had definitely gone harder than 80%.
Another fun evening of coaching classes, I saw two back squat PRs happen. Huzzah!
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod headstand hold
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/10 pound bumper plate on dips, :60 rest
B. Hang power cleans, build to a tough single in 10:00
C. Split jerk, 6x1 starting @115 and adding 10 to end @165, begin a rep every :90
+
10:00 @80%
50 double unders
10 burpees
+
3 rounds not for time:
4-6 moderate bent-over DB reverse flies
6-9 moderate/tough reverse hypers
AM
complete
PM
A. complete
B. 195
C. complete
+
complete
+
complete
10# for DB RF
115#/side for RH
Bear crawl was sort of weird today, I totally forgot about this part until I was warming up for my cleans so I did the crawls with my lifting shoes on. It was weird.
Hang power cleans were a hot mess express today. I'm so awkward when it's just one rep, I was holding the bar too long at the top and I just feel like I don't really know what I'm doing when I just have one rep, I wish I knew how to do something other than just bouncing it right off my thighs. Meh. Everything was easy up to 195, I failed the first rep forward and it made me pretty aggravated. The second attempt flew up but I landed SO wide. It was ridiculous. I called it there because I didn't want to land even wider on the next rep and also my 10:00 was up. I've still been having that weird feeling in my right knee and it feels...unstable? And I don't know if I'm trying to subconsciously protect it? But I think that's why I caught 195 so wide instead of lower. I'm going to make an appointment with Balza, it doesn't hurt but it just feels "off" and sort of unstable. It's probably me just being paranoid but I'm going to have Balza take a look at it and also make an appointment with Pete.
Split jerks were great today, each rep felt the same. These were all nice and crisp.
It was hard to keep the double under/burpee piece at 80%. I did the double unders unbroken on every set except for two trip ups and it was hard to keep my breathing at 80% at that point. I tried keeping the burpees as steady as possible. When this was over I felt like I had definitely gone harder than 80%.
Another fun evening of coaching classes, I saw two back squat PRs happen. Huzzah!
12/13/2015
Long, unplugged hike
30:00 walk
Went to Sleepy Bee early this morning with the buds for Brandie's birthday so I wasn't able to get in a hike, took a long walk with my dog later in the afternoon.
30:00 walk
Went to Sleepy Bee early this morning with the buds for Brandie's birthday so I wasn't able to get in a hike, took a long walk with my dog later in the afternoon.
12/12/2015
5:00-8:00 pistol & handstand walk practice
+
A. Squat clean, build quickly to a single @80-90% 1RM
B. Front squat, 6-4-2, 40x1; 2:30 rest
+
5 sets:
5 unbroken pull ups
:30 rest
5 unbroken toes to bar
:30 rest
10 unbroken wall balls, 20 to 9
:30 rest
+
Not for time:
400m sled drag, moderate
200m Farmers walk
DNS-ish?
+
A. 200
B. 175-185-195
+
complete
+
complete
90# on sled
70#/hand for FW
Pretty solid day. I got to the gym a LOT later than usual so I skipped the pistol/handstand practice, I wanted to get warmed up for the cleans. Although I did do some handstands against and the wall and some assisted pistols as part of my warm up, so I guess that sort of counts? Meh probably not.
Squat cleans were okay, I worked up to 200 relatively quickly but my form wasn't great. I was fast out of the bottom but I could tell my back was rounding a bit on the way up.
Front squats were tough but much better than last time.
I really enjoyed the 5 sets. Pull ups and toes to bar were very easy. I wouldn't mind doing higher reps of these, especially the pull ups. Wall balls were fine. Overall this was pretty easy and enjoyable.
Sled drag was harder than it should have been, my legs were really tired for the first 200m. I actually thought the farmers walk was going to take a lot longer, I was dreading this part for some reason. I basically took a quick break every 50m and it ended up not being that bad.
Tonight I went and saw Awaited at Crossroads with Brandie, Austin, Joel, Quinn, and Heather. It was SO AWESOME. First of all, they were giving out free cookies and coffee before the show so I was all about that. The show itself was amazing, the production value was so good and the band was excellent. They had contemporary dances, ballet, and at one point the three wise men were swinging around the stage holding on to giant curtains. It was insane. Definitely a cool show, I highly recommend it. Also did I mention the free cookies.
+
A. Squat clean, build quickly to a single @80-90% 1RM
B. Front squat, 6-4-2, 40x1; 2:30 rest
+
5 sets:
5 unbroken pull ups
:30 rest
5 unbroken toes to bar
:30 rest
10 unbroken wall balls, 20 to 9
:30 rest
+
Not for time:
400m sled drag, moderate
200m Farmers walk
DNS-ish?
+
A. 200
B. 175-185-195
+
complete
+
complete
90# on sled
70#/hand for FW
Pretty solid day. I got to the gym a LOT later than usual so I skipped the pistol/handstand practice, I wanted to get warmed up for the cleans. Although I did do some handstands against and the wall and some assisted pistols as part of my warm up, so I guess that sort of counts? Meh probably not.
Squat cleans were okay, I worked up to 200 relatively quickly but my form wasn't great. I was fast out of the bottom but I could tell my back was rounding a bit on the way up.
Front squats were tough but much better than last time.
I really enjoyed the 5 sets. Pull ups and toes to bar were very easy. I wouldn't mind doing higher reps of these, especially the pull ups. Wall balls were fine. Overall this was pretty easy and enjoyable.
Sled drag was harder than it should have been, my legs were really tired for the first 200m. I actually thought the farmers walk was going to take a lot longer, I was dreading this part for some reason. I basically took a quick break every 50m and it ended up not being that bad.
Tonight I went and saw Awaited at Crossroads with Brandie, Austin, Joel, Quinn, and Heather. It was SO AWESOME. First of all, they were giving out free cookies and coffee before the show so I was all about that. The show itself was amazing, the production value was so good and the band was excellent. They had contemporary dances, ballet, and at one point the three wise men were swinging around the stage holding on to giant curtains. It was insane. Definitely a cool show, I highly recommend it. Also did I mention the free cookies.
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