1/1/2016

AM
2 rounds easy of:
3:00 airdyne
3:00 row
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk, switch @50m)
+
3 sets:
:30 row hard
4:30 walk rest
+
10:00 mobility work of choice

PM
A. 1 power snatch + 1 hang power snatch, 10:00 to build to a tough set
+
1-2-3-4-5 for time:
squat cleans, 145
muscle ups
+
3 sets:
10 touch and go deadlifts- you pick the weight
10 handstand push ups
:60 rest
+
3 rounds not for time:
5/leg reverse hypers, slow & controlled
2:00 anterior loaded banded march (bear hug a med ball @ chest)

AM
DNS

PM
A. 125
+
5:23
+
:32
:36
:34
195# DL
+
complete
25#/side for RH
banded march complete w/14# WB


Errrrrrr I skipped my Z1 session, I was up late the night before and didn't get to sleep until almost 1:00 AM. I'm sorry I've been the worst at doing my Z1 this week. Next week should be back to normal. I know I'm being a real turd. 

I definitely didn't get as high on the snatch complex as I normally would. I was hoping for at least 135 but my right shoulder was being really weird so I called it after 125. I started feeling a slight shooting pain in my right shoulder every time I would turn over at the top of the lift. It was really odd. I didn't want to mess it up so I stopped and rolled it out with a lacrosse ball. I'm going to try and make an appointment with Balza this week, I can tell I have a knot in there he needs to work out. 

The squat clean/muscle up workout was really fun! I enjoyed this. Also, my shoulder didn't bother me whatsoever on the muscle ups. It was just the snatches. Weird. I thought I would be able to do the muscle ups unbroken but by the set of three I knew that wasn't going to happen. MUs were 1-2-3-2/2-2/2/1. Squat cleans were all singles and very easy, I was never in danger of failing. I caught a few on my toes which is weird for me, I normally never do that. It was probably just because of fatigue. I was breathing really hard on this and that was the limiter on things, I was never worried about failing a muscle up or clean, when I was resting it was mostly to catch my breath. Overall I think my time could have been a bit faster (less rest between cleans) but overall I'm pleased. It was fun doing this with Brandie. 

The DL/HSPU piece went really well! Deadlifts were pretty easy, I'll go heavier next time. Handstand push ups felt great and they were all unbroken. My kipping HSPU are getting better every week. Also no pain in my shoulder on this. I enjoy these short sprints. 

12/31/2015

OFF


Had an excellent New Years Eve with Austin, Brandie, Emily, and Heather. Taste of Belgium for dinner, Steak N Shake for dessert. Chill nights with my friends are the best. 

12/30/2015

AM
6-8 sets easy:
:60 row
:15-:20 planche hold w/feet in rings
:60 airdyne
4 CTB pull ups
2x[:10 double unders + :20 single unders]

PM
A. Snatch (squat or power) build quickly to a tough single
B. Snatch pulls, 1-1-1-1 starting @best load in A and building; :90 rest
C1. Snatch-grip deadlift, 1-1-1 starting @best load in B and building to a heavy single, :30 rest
C2. Strict handstand push ups, 3x max in :60, :60 rest
+
5 sets @high effort
400m row
30 unbroken double unders
2:00 walk rest

AM
DNS

PM
A. complete up to 160
B. 160-175-185-195
C1. 195-215-235
C2. 13-13-12
+
2:02
2:03
2:02
2:04
2:04


Bahhhh I had to skip my AM session again, another busy morning covering classes. Sorry Stevo. 

Snatches were tough today, shoulders were fatigued after all the muscle ups yesterday. I basically just did the snatch ladder from the Covington comp, I worked up to 145 really easily but failed 160 three times. Merrrrr. The first miss was actually a really good miss, I caught it in the bottom but then lost it behind me. The next two misses were out in front. I took a few minutes and then hit it on the fourth try. It wasn't the best rep but oh well, I'm glad I know I can at least snatch 160. Now I have one month to hit it 1000 more times. 

Strict handstand push ups have greatly improved, I hit 9 in a row on the first set which is definitely a PR. I think the most I ever did before today was five reps during regionals practice. My shoulders were pretty tired by the third set but I was able to stay consistent through each set. Very happy with this!

Row/double under piece was harder than it should have been, I was sucking wind by the second set. 

12/29/2015

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

PM
A. Back squat, 3-3-3-3-3, 20x1 building so only last 3 is tough (still not maximal), 2:00 rest
B. Muscle ups, 8x3 unbroken, :60 rest
+
10 rounds for time:
1 rope climb
20m light prowler push w/straight arms (10m out and back)
+
2 rounds @80%
200m ski erg
300m run
400m row

AM
DNS

PM
A. 155-185-215-225-240
B. complete
+
14:28 w/90# on prowler
+
complete


I wasn't able to get in any Z1 this morning, I coached from 5:30-8:00, had an elements client from 8:00-9:00, PT clients from 9:00-10:00 then coached class from 10:00-11:00. Busy morning.

Back squats felt excellent today, 240 would have been an easy set of three, except.....my belt popped off before the third rep. Ugh. THANKS HOLIDAY BLOAT. The first two reps were pretty easy and then my belt popped off. I decided to just keep going but the third rep was ugly, I could feel my back immediately start to round and I wasn't tight at all coming out of the bottom. I got it but it wasn't pretty. 

Muscle ups were very easy, all sets caught on straight arms. This was the best these have felt in weeks. 

I think I did okay on the rope climb workout? I really tried to stay moving as best as I could, the prowler gets tough so quickly. I was breathing really hard by the third set. I could tell I was also wasting too much time turning the prowler around. I thought my rope climbs were pretty quick although I was resting too much near the end. This might have been too slow but overall I was pretty pleased with it. 

Today was the first day in weeks where I walked away after training feeling good about my performance. I haven't been feeling confident in myself lately and I want to perform well during the Open. Sometimes I worry that I've "peaked" already and that I won't be able to contribute to our team. Lately I've been walking away from training thinking that I didn't do anything note-worthy and that I'm falling behind everyone else. I know I just need to stick with it, take care of my body and keep working. 

12/28/2015

AM
30:00 airdyne @Z1, off every 5:00 for 5 kipping handstand push ups

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips, :60 rest
B. Split jerk gauntlet, 1 every :60 starting @155 and adding 5 every :60
+
12:00 increasing effort every 4:00 (70-80-90%)
9 power cleans, 85
12 hand-release push ups
15 box jumps w/step down, 20"
+
3 rounds not for time:
20m/side 1-arm DB overhead carry
5/side 1-leg reverse hypers
:30 hollow rocks

AM
complete

PM
A. complete
B. complete up to 195 (200 Fx1)
+
complete
+
complete
DB 1-arm carry 40-50-60


I liked doing the handstand push ups in the AM session, they were definitely tough the first set but got easier every set. 

The split jerk gauntlet was kind of disappointing. I could tell I was slightly pressing out once the reps got heavier, I think partially because I was paranoid about loading all the weight on my right knee. It's still feeling a little "off" and unstable and I could tell I was trying to protect it. I emailed Balza about an appointment but he's out of town until next week. I definitely wasn't punching underneath the bar as aggressively as I normally would. Also, the bar still felt pretty heavy in the front rack position. I didn't have any misses up until 200, I unracked it but immediately put it back down because it felt really heavy. I waited a few seconds and tried again, I got it overhead but it was out in front. Merrrr. I think I could probably get it next time. I realized 195 is the most weight I've had overhead since the beginning of September. 

I enjoyed the increasing effort piece. I started out with all singles on the power cleans then switched over to touch and go for the 90% part. 

1-arm DB overhead carry was good, I like these. I also enjoyed the 1-leg reverse hypers and hollow rocks. Overall I give this "not for time" section two thumbs up. 

12/27/2015

Long, unplugged hike

subbed 3 rounds:
1000m row
:60 freestanding handstand practice
2:00 banded march
+
10:00 mobility 


It was gross and rainy today and I wanted to hang with Megan at the gym so I skipped the hike and did some rowing instead. It definitely felt good to just go in and row. I might start doing this once it gets really cold in the mornings and I can't hike. 

Ready to get back to my normal schedule and regular diet. 

12/26/2015

OPEX Winter Classic

Event 1
From 0:00-20:00 on the clock
Death by unbroken power snatches 115/85lbs

1. All repetitions must be unbroken to perform the next round
2. No resting barbell on the floor; unlimited barbell rest overhead or at hips
3. If you make the round of 15 (14:00 on the clock) that round becomes a 60-second AMRAP as a tiebreaker, unbroken still required
4. Once finished rest until the 20:00 mark
5. Scored as rounds + repetitions

Event 2
From 20:00-40:00 on the clock
For time: 75 Toes-to-Bar
Each break perform 30 double under as a penalty

1. 15-minute time cap
2. Add one second to 15:00 for each remaining toes-to-bar repetitions at the time cap
3. If you finish before the time cap rest until the 40:00 mark
4. Scored as time to completion

Event 3
From 40:00-60:00 on the clock
20 minute AMRAP
20 Row calories
20 Wall balls 20/14lbs to 10ft
20 Burpees onto 45lb plate

Event 1
9+4

Event 2
7:51

Event 3
4 rounds


TODAY WAS THE WORST.

First of all, let me just say that by this point I've been eating like total shit for four days. It's my own fault. I had french toast and pizza yesterday, ice cream every night, cookies, puppy chow, etc. Not good. The holidays are killing me. 

This was also not fun to do by myself. I had to get into the gym early today because I had to be done by 9:45 since we were leaving to go to Columbus. I was really bummed I wasn't able to do this with any of the comp people and I know I definitely didn't push as hard as I should have. 

I was really disappointed with the snatches. This was harder than I thought it would be. I think I went about this the wrong way, I definitely warmed up for it incorrectly. I heard Stephen tell Conner to build to to a moderate touch and go triple and I was like "I didn't even think of that!" Eff. I basically just snatched 65 pounds a few time and then snatched 85 pounds and then started. It went well for the first seven minutes and then went downhill pretty quickly. My grip was totally shot and it got really difficult to hang onto it. I'm not sure if I started out too fast and fatigued myself too quickly? I was trying to rest at the top but it got difficult to hold on. I needed to do this with someone to push myself a bit more. It was hard not to mentally "give up". 

The toes to bar were okay, I was hoping to do this closer to 7:00. I started out with a set of 15 and then did sets of 10 after that. All double unders were unbroken. This wasn't a grip issue, it was a core issue. My stomach was getting SO sore during the last few sets of toes to bar. I'm not sure if it would have been smarter to jump to to the bar and do a set of 5 instead of resting until I was sure I could get 10? No idea. 

The 20:00 piece felt more like 80%. I tried to stay steady the whole time, I think I should have gotten more than 4 rounds but I also didn't want to start out too hot because 20:00 is a real long time. Row was pretty easy, wall balls were broken up 12/8 and burpees were pretty steady. Overall I felt this event went the best for me today (that's weird). 

I feel out of shape.