1/7/2016

OFF

30:00 mobility 

1/6/2016

AM
6-8 sets easy:
:60 row
:15-:20 planche hold w/feet in rings
:60 airdyne
2 dead hang to inverted
2x[:10 double unders + :20 single unders]

PM
A. Barbell Blitz snatch gauntlet
B. Snatch pulls, 1-1-1-1-1 @165; :60 rest
C. Snatch-grip deadlift, 1-1-1-1-1 starting @185 and building; :90 rest
+
6 sets @high effort:
6 strict handstand push ups
300m row
30 unbroken double unders
:90 walk rest

AM
6 sets complete

PM
A. complete
B. complete
C. 185-195-205-225-245
+
1:59
1:54
1:54
1:54
1:55
2:01


I really enjoyed the AM session, it was cool doing something different. Those planche holds are no joke. 

PM session was a bit better than yesterday. My training days are very bipolar. It would be nice to have two good days in a row. 

Snatch gauntlet went pretty well, although my shoulders were fatigued as hell. Snatching on day 3 is no walk in the park. I did one rep every 2:00 trying to imitate the competition setting. I hit every snatch on the first attempt....and then 160 happened. The pull was super easy and I caught it perfectly in the bottom. I thought I nailed it so I started to stand it up and then all of a sudden I turned into this guy:

My shoulders started wobbling and I completely lost it out in front as I was standing up with it. I have literally never done that before. Heather and I were both very confused. This actually makes me sort of nervous, I don't want that to happen in the competition. I guess I'm still getting used to catching heavy weight overhead? My shoulders didn't feel stable at all. This wasn't good. So then I turned into this guy:

I threw a legit tantrum. I yelled "FUCK" at least six times. I took my belt off and threw it. I said I hated snatching and that I would never be good at it again. Then I rested another minute and tried it again. I hit it this time. It was not pretty, my shoulders were still sort of shaky and I took a few steps forward but I got it. SHEESH. I just want the catch in the bottom to feel stable because the pull feels insanely light. I flirted with the idea of trying to hit a 170 PR but Heather talked me out of that really quickly. She basically just said "no" and I knew she was right. My shoulders weren't up for it. I think if I was fresh on day 1 then I might be able to hit it. Oh well. I'm happy I only missed it once instead of three times like last week. Now I just need to be able to hit it in the two minute time frame. 

Snatch pulls were super easy. 

Snatch deadlifts went well, 245 was definitely tough but it's the highest snatch-grip deadlift I've done so far. 

HSPU/row piece was decent, strict HSPU felt pretty good today. They slowed down on the sixth set (hence why the time is slower) and I tripped up once on the double unders during the first set. Luckily it was only the third rep so I really didn't have to waste much time starting over. 

Body is tired but overall a better training day.

1/5/2016

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

PM
A. Back squat, 4-3-2-2, 20x1 building so only last 2 is tough (still not maximal) 2:00 rest
B. Muscle ups, 10x3 unbroken, :60 rest
+
3 sets for even times:
36 row calories
24 wall balls, 14 to 10'
12 CTB pull ups
3:00 walk rest
+
2000m row @Z1

AM
complete

PM
A. 205-225-240-250
B. complete-ish, got through two reps into the set of 9 and ripped so I called it
+
4:14
4:21
4:30
+
complete


Today started off pretty well and ended very badly. 

Back squats went really well today, 250 was solid for two reps. The second one was a bit slow on the way up but I was never concerned about failing. I wasn't sure if I was going below parallel so I filmed myself (video) and I was surprised to see I was going WELL below parallel. Not sure why I thought my squat was so shallow. These felt good though. 

Muscle ups weren't as good as last week, some sets were caught straight but some were caught in a dip. I made it through two reps in the ninth set and then I ripped so I called it there. These were okay today, not great but not terrible. I think I'm going to work on some transitions with a band because I really want to nail the straight-arm catch.

So errrr the row/WB/CTB piece went very badly. Like, it was terrible. I had no energy to do this, I can't explain it. I felt totally fine through the back squats and muscle ups, and once I started the aerobic piece I basically just gave up. So I guess I CAN explain it, I was just being a little B. My row was pretty slow each set. My wall balls were TERRIBLE. I think I broke at least two times per set and I rested a long time between sets. Austin said I looked really sluggish. The CTB were a mess, my hands were raw from all the muscle ups and I could barely hang on to the bar. I was finding it impossible to muster up the energy to do this, let alone do it well and perform it how I know I should. What is going on? I couldn't force myself to do anything. 

If I'm being totally honest, I cried after training today. I feel like I am becoming an athlete I don't recognize really. If I think back to the summer, I was so energetic and had no problem pushing myself to the point of pain every day. I was all jazzed up from regionals and all those competitions. Now I feel like I'm just going through the motions on some of these workouts. I know I should be doing better. I feel like I haven't done anything impressive or anything worthy of being on a regionals team. I'm glad this competition is coming up soon because I need it. I need to compete and have a fire lit under my ass, because right now it's not there. 

1/4/2016

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 deliberte w/10 pound bumper plate on hips, :60 rest
B. 1 power clean + 1 push jerk + 1 split jerk, build to a heavy set in 2:00
+
AMRAP in 6:00
30 power cleans, 125
30 bar-facing burpees
+
3 rounds not for time:
15m/side 1-arm DB overhead carry
5/side 1-leg reverse hypers, 2020
:30 flutter kicks

AM
complete

PM
A. complete
B. 185
+
1 round + 4 burpees
+
complete
50-60-65 for DB overhead carry
25#/side for RH


I'm not really satisfied with where I ended up on the bar complex, although I knew the push jerk was going to be the limiter. The power cleans and split jerks were always very easy, the push jerk was decent up until 185, I had a slight press out. It's 5 pounds under my push jerk PR so I guess that's okay. Also had no weird feelings in my knee today so that's a plus!

I'm going to be honest, I did very poorly on the 6:00 AMRAP. I should have smashed this and I just didn't. My plan going in was to stick with sets of 5 on the cleans but for some reason I opened with a set of 8. Classic. Then I did a set of 4, then three singles, then a set of five, and then I forget what I did after that. I was resting way too much between cleans, it was sad. The weight wasn't the issue at all, I was just being a little bitch. The burpees were actually pretty steady the whole time, I don't mind bar-facing burpees at all. I was able to get 4 cleans before time ran out. This is just terrible. I was so disappointed with this. I feel like I just have no drive to push myself to the point of hurting right now. 

DB overhead carry was pretty easy, I was able to snatch the DB each time. 

1/3/2016

Long, unplugged hike or easy 30:00 row

Wasn't able to get to the gym this morning so had to settle for a 30:00 walk. 

1/2/2016

A. Thruster, build quickly to  moderate double from the ground
B. Front squat, 4-3-2, 40x1, 2:30 rest
+
5 sets:
9 thrusters, 65
:30 rest
9 CTB pull ups
:30 rest
50 double unders
:30 rest
+
3 rounds not for time:
100m farmers walk, 53/hand
10m handstand walk

A. 140
B. 185-195-205
+
complete
+
complete


Today was a good day!

Thrusters went really well, I was able to work up to 140 for a pretty easily double (video). 

Front squats were tough, the tempo is a real B. 

For some reason I was really dreading the 5 sets of thrusters/CTB/DU. I thought this was going to be much worse than it actually was. It was tough but nowhere near as bad as I thought it would be. I'm not sure why I freaked out about this. My shoulders were so fatigued during the thrusters, this was weird. I'm experiencing a lot more shoulder fatigue lately, even though I'm keeping up with my shoulder mobility. There's no pain, they just felt really tired at the top of each thruster. CTB pull ups were super easy and smooth, these were all unbroken until the fifth set, I had to go 5/4 because I thought I was tearing. Double unders were unbroken every set. 

I enjoyed the farmers walk/HS walk NFT, that was cool. Farmers walk was broken up 50m/50m each set, HS walk unbroken every time. 

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.