3/18/2016

AM
16.4 movement prep

PM
16.4 

AM
complete

PM
201


Yowza. This was a rough one.

I really underestimated this one a lot. I'm pretty good at heavy deadlifts and I didn't think they would really factor in much to the rest of the workout. I was very wrong. I did sets of five the whole way and finished around 2:30 I believe. Wall balls were broken up 10/10/10/10/7/8 with way too much rest in between sets. I tried to start pulling on the rower as soon as possible, I was holding between 850-950 cal/hr for the row. The row felt like it lasted forever, this was pretty terrible. I finished the row at 9:18 and by the time I got to the handstand push ups my lower back was blown up. I started out with a set of 11 which was a huge mistake, the rest of the reps after that felt like garbage. I was shocked how quickly my handstand push ups fell apart. I thought I was going to crush this part since my handstand push ups have been so awesome lately, but everything hurt. I was breathing hard, my lower back was lit up, my shoulders were fatigued, etc. This was horrible. I managed to get 37 hspu before time ran out, which was pretty disappointing. 

When I redo this, I'm going to break up the deadlifts 10-9-8-7-6-5-4-3-3. I think this will be better for me mentally knowing I don't have to do a bunch of sets of five. I can definitely shave off time on the wall balls, I'm going to immediately start out with a set of five and then do tens with limited rest between sets. I can't change much on the row, this was about as good as it's going to get. I'm going to just stick with small sets on the handstand push ups (duh). I'm going to start out with a set of five and go from there. 

3/17/2016

10:00 bike @Z1
+
10 sets:
:30 bike @ high aerobic effort
:30 bike easy
+
10:00 bike @Z1

complete 
+
complete
+
complete 

3/16/2016

AM
30:00 airdyne @Z1
+
15:00 mobility 

PM
A. 1 squat snatch + 2 overhead squats, build quickly to a tough set
B. Muscle ups, 5:00 EMOM- you pick the reps but keep it easy
+
3:00 @90%
10 handstand push ups
10 box jumps w/step down, 20
+
5:00 rest
+
For time @90%
21 wall balls, 14 to 9
9 deadlifts, 155
15 wall balls, 14 to 9
9 deadlifts, 155
9 wall balls, 14 to 9
9 deadlifts, 155

AM
complete

PM
A. 160 (accidentally misread my programming and thought it was only 1 additional OHS instead of 2, sorry Stevo)
B. complete, 2 MUs every minute
+
3 rounds + 2 HSPU
+
2:30


Snatches were feeling kind of  heavy today, they were better last week. I went 115-125-140-150-160. The rep at 150 was crisp as hell, it was by far the best snatch of the day. I failed 160 twice (both out in front) before I hit it a third time. When I looked at my programming I thought it said 1 snatch + 1 overhead squat, so that's what I did. Sorry Stevo. Although I probably could have managed one more OHS at 160. 

Muscle ups were very easy, I really hope ring MUs still show up in the Open. 

The handstand push up piece was okay, I was trying to be very deliberate about locking out my arms on every rep. All sets of HSPU were unbroken. Fuckin box jumps man. I'm not a jumper. I think box jumps are becoming one of my least favorite movements. Step ups are fine, but my box jumps are just so slow and awkward. I'm keeping my fingers crossed for handstand push ups to show up in the Open. 

I thought the wall ball piece went pretty well, I think 2:30 is a decent time for this? I have no idea. Everything was unbroken. Lower back was lit up after this was over, I think I'm still sore from all the snatches Monday.

3/15/2016

AM
30:00 bike @Z1

PM
A. Bear crawl, 5x10' forward + 10' backward slow & controlled; :60 rest
B. Reverse hyper, 3x9-12; :90 rest
+
5 sets:
500m row @85%- high but sustainable effort within & across all sets
2:00 walk rest
+
Crossover Symmetry recovery
+
10:00 assault bike cool-down

AM
complete

PM
A. complete
B. complete, 70#/side
+
2:01.3
2:01.0
2:01.8
2:00.8
2:00.7
+
complete
+
complete


Pretty chill day. My lower back was definitely more sore today than it was after the first 16.3 attempt. 

Rows were pretty good, the last one got a little tough at the end. 

3/14/2016

AM
16.3 movement prep

PM
16.3.2
+
5 sets:
2-3 moderate back squats, 20x1
:60 rest
6 kipping handstand push ups
:60 rest
+
10 sets:
:30 assault bike @90% aerobic 
:30 assault bike @50%

AM
complete

PM
98 (+10 reps from Friday)
+
complete w/125# 
+
complete


HUZZAH! WHAT A DAY!

I am SO HAPPY with my 16.3 redo. YAY! First of all, thank you Stephen for lowering the bar so we could just jump right to it, that made a huge difference. 

Going into this workout I was pretty confident I could do better. Also, I've done worse my past two redos so I was determined to improve today. Everything just felt so much better today, it was crazy. I broke up the snatches 5/5 every round and opened my hands at the top, I think that definitely saved a bit of grip. My bar muscle ups were unbroken through the first four or five rounds? I can't remember. But I was able to string them together much easier than Friday, they felt so good today! During the workout I actually couldn't believe how easy they were. Grip was fatigued but not nearly as much as the first time. Stephen definitely pushed me to hang on to my pace and go faster at the end. I don't know if I could have done anything differently, I'm pretty proud of that performance. I needed this, and it put me in a better mindset going into the last two weeks of the Open. 

It was also awesome watching everyone else improve as well. Brandie killed it. Emily killed it. Megan killed it. Duprie killed it. The list goes on. A solid day all around. 

Let me just say this: back squats felt terrible. My lower back was blown up from all the snatches. I was going to do 125 as a warm up set but I just stuck with that weight for all 5 sets because my back was really fatigued and tight. Handstand push ups were rough the first few rounds but got better as I went along. 

The forearm pump is real

3/13/2016

30:00 easy aerobic work of choice
+
15:00 mobility 

complete


Fun day at the gym with the bros. 

3/12/2016

A. Back squat, build to a tough double

B. Handstand push ups, 7x7, begin a set every :60
+
Class partner work (row, double unders, wall balls) @80%
+
10:00 mobility work of choice

A. 245
B. complete
+
complete w/Main Street Deet (that's my new nickname for Emily that I just made up) 584 reps
+
complete


Good day! Surprisingly sore from yesterday. 

I was actually pretty happy with the 245 back squat double, I didn't think I would get very high on this today since I was pretty sore. Nice. 

Handstand push ups were okay, arms and shoulders were tired from yesterday. I also need to watch my lockout at the top, since I was trying to go so fast I could feel my arms not fully locking out on a few, and then Stephen told me I needed to make sure I was locking out so I definitely need to be careful. I'll probably slow down the reps just a bit so I can make sure all of them are legit, I don't want to get in the habit of doing bad reps. 

Partner workout was fun but long. Emily and I split up the row calories 25/25/25/25 on the first round and then 20/25 on the second round (can you guess who was rowing the 20?). Double unders were 50/50 and wall balls were split up in sets of 15. My lats were extremely sore by the end, especially on the wall balls.