1/8/2016

AM
2 rounds easy of:
3:00 airdyne
3:00 row
:60 single-unders w/heavy rope
+
4 sets:
:30 row very hard
4:30 walk rest
+
10:00 mobility work

PM
A. 1 hang power snatch + 1 hang squat snatch, 7x1 starting moderate and building to a heavy set, begin a set every :90
+
For reps:
2:00 power cleans, 135
2:00 bar muscle ups
+
For 10:00
evens- 9 kipping handstand push ups
odds- 12 touch and go deadlifts, 95
+
3 rounds not for time:
5-8/leg 1-leg reverse hypers, slow & controlled
2:00 anterior loaded banded march (bear hug a med ball @chest)

AM
complete
+
DNS
+
complete

PM
A. 85-95-105-105-115-125-135(failed squat snatch)
+
27 power cleans
11 bar muscle ups
+
complete
+
complete
25#/side for RH
14# WB for banded march


I skipped the row sprints in the AM session due to time, I only had 30 minutes to do everything between classes so I figured I would do the airdyne/row and the mobility. I think I might have to switch some AM stuff to Thursdays when I have more time, I don't want to cut my AM sessions short on Fridays. Also, the heavy rope is really hard! I had actually never done this before and holy shit, it was very tiring. I enjoyed it though, it was different. 

PM session started off a bit rough but got better. Snatches weren't great today, shoulders are still feeling fried. Also, I've realized that I probably can't wear knee sleeves when I do any sort of snatch from the hang position, I kept getting super distracted by my knee sleeves every time I would slide the bar down, it was annoying. Hang power snatches were all pretty easy but the hang squat snatches were a bit rough, I kept landing on my toes. I didn't have any misses until the hang squat snatch at 135, I failed behind me. I asked Stephen if I should try it again but he said it was a good miss and to call it there. Merrrr. Not sure why my shoulders have been so fatigued lately. The bar also felt really heavy whenever I brought it to the first hang position. I can't believe I hang snatched 160 at one point. 

I was really happy with the cleans/bar muscle ups. I wasn't expecting to get that many cleans, I just did quick singles the whole way. I was breathing really hard by the time I got to the bar muscle ups and probably wasted 15 seconds standing there chalking my hands. I split up the bar muscle ups 3/3/2/2/1. I didn't fail any but they definitely got difficult near the end. I need to practice these a bit more to make them more efficient, I want to get them to the point of barely any press out. Overall I was very happy with this, I think Conner and I will do really well on this event. 

The EMOM was fun, my handstand push ups are so fast and easy all of a sudden! These felt great. I sped through the deadlifts imagining I was at the competition. The cycle time on these are going to have to be fucking quick. This got me excited for the competition. 

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.