5/28/2016

A1. Hang power clean, 1-1-1-1-1; :60 rest
A2. Strict handstand push ups, 5x max (-2)
+
Partner work TBD
+
Bis, tris, abs of choice

A1. 165-175-185-185-185
A2. 10-9-9-7-8
+
4 rounds for time:
15 row calories
25 double unders
15 kettlebell swings, 35
25 double unders
15 burpees
(16:35)
+
complete


Hang cleans were rough today, these felt and looked like shit. My feet were landing really wide because I wasn't dropping under the bar for some reason. I actually failed a hang clean at 185 during the fourth set. These were awful. I don't know what the deal was today.

Strict handstand push ups were easy. 

I was completely by myself in the gym today so I didn't have anyone to partner up with for the workout. I created a solo workout based off what the class did and I was actually pretty proud of it. I figured I would have ended up doing about 50-60 row calories, KB swings, and burpees. I didn't want to go straight through and just split everything in half because that sounded like the worst (starting a workout with 50 row calories and ending with 50 burpees? Hard pass) but I was pretty pleased with what I came up with. My time was basically the same as what it would have been if I did the class workout with a partner. 

5/27/2016

AM
30:00 bike @Z1, off every 5:00 for 5/side light DB upright rows, 31x0

PM
A. Snatch pulls, build to a heavy, crisp single
B. Back squat, 4-4-4, 40x1; 3:00 rest
C. Weighted strict CTB pull ups, build to a 1RM
+
AMRAP in 10:00
5 muscle ups
10 glute-ham sit ups
.5 mile assault bike
+
3 rounds for time:
200m ski erg
40 double unders

AM
complete
20-25-25

PM
A. 195
B. 195-205-215
C. 205 (142 BW + 63) PR!
+
DNF, explanation in the comments....
+
4:45


DB upright rows were cool, I don't think I've ever done these before.

Snatch pulls were weird today, it felt like I hadn't snatched in a really long time. 195 was heavy and getting slow so I called it there. 

I was looking forward to the 10:00 AMRAP but I didn't finish it. I had just started my first round and I caught my fifth muscle up really weird, my hands were almost in front of me instead of to the side and I had to press out more than normal out of the dip. When I came down off the rings, my left shoulder blew up, I guess I tweaked it on that last muscle up? I did the GHD sit ups and assault bike but my shoulder was really bothering me so I just stopped. I didn't think I could do any more muscle ups. Sorry Stevo. I have never had this happen on the left shoulder before and that's why I got a little freaked out. I don't know if I didn't warm up enough or didn't do enough mobility? But that was the first time it has ever happened. 

I took a really long rest before I started the ski erg piece. My shoulder was still feeling a little weird but I tested out the ski erg and it didn't bother me so I went ahead and did the workout. I didn't want the training session to be a total bust. I thought I did relatively well on this, my transitions were quick and I tried to do the ski erg as fast as possible. I really need to learn how to do the ski erg correctly, I'm pretty sure my form is all wrong. My lower back always gets really sore. Double unders were unbroken on the first and third set, I tripped on the 25th rep during the second set. 

5/26/2016

4-6 sets very easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg band pull-downs
:60 single unders

4 sets complete 

5/25/2016

AM
30:00 assault bike @Z2, same pace/time as last week for 210 cals

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. Clean-grip deadlifts, 8x3 @1RM clean, 11x1, begin a set every :60
C1. Standing 1-arm DB shoulder press, 3x4-5/side, 21x1, :30 between sides, :30 rest
C2. 1-arm DB row, 3x6-8/side, 20x0, note pause @top this week, :30 between sides, :30 rest
D1. Axle overhead walking lunge, 3x10-12m unbroken, :30 rest
D2. Front leaning rest on rings, 3x :30, :30 rest
+
10:00 @90%
10 CTB pull ups
200m run
10 pull ups
200m run
10 TTB
200m run

AM
complete, 210 cals

PM
A1. complete
A2. complete
B. complete @225
C1. 30-35-40 (5 on R, 0 on L....)
C2. 45-50-55
D1. complete w/100#
D2. complete
+
complete


AM session was tough this morning, I felt like I was working a lot harder than I needed to stay on pace. 

1-arm DB shoulder press was really good until it wasn't. Everything was going much better than the previous week until I got to the third set. I was able to get five reps at 40# on my right arm but zero reps on my left. I just couldn't get the momentum going and I didn't want to dip and use my legs. Is this bad? 

Axle lunges were tough today, I was shaky and unstable. 

10:00 piece was fine, if I'm being totally honest I was a bit distracted by what was going on with the sudden regionals debacle and I wasn't pushing as hard as I should have been. Everything was good though, pull ups and toes to bar were easy. My toes to bar are definitely getting better! 

5/24/2016

AM
8 sets:
500m row @2:09.0-2:09.9 for all sets
2:00 walk rest (5:00 between sets 4&5)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
50 double unders- goal is always unbroken
:45/side 1-leg balancing
+
30:00 easy
200m row
10 assault bike calories
200m ski erg
15m overhead axle carry
:15/side 1-arm passive hang from fat bar
:30 bear crawl- alternating back & forward set to set
+
Crossover Symmetry recovery

AM
2:08.5
2:08.6
2:08.5
2:08.5
2:08.3
2:08.7
2:08.6
2:08.9

PM
complete
+
complete
90# on axle
+
complete


Ehhhh I know I keep going too fast on my AM rows. I think I just get worried that I'm not going to hit the target pace so I end up going a little faster, just to be sure. I'll try to work on this.

PM sesh was cool, I really enjoy the 30:00 sessions. I liked the axle overhead carry, this was neat. 

5/23/2016

A1. Front squat, 3-2-1-1, 22x1; :60 rest
A2. Weighed false-grip ring pull ups, 1-1-1-1, 21x1; :60 rest
B. Close-grip bench press, 3-3-3, 20x1, no pause @chest, 2:00 rest
+
10 rounds easy:
1 dead hang to inverted w/:02 pause @top
10 wall balls, 14 to 9'
200m run
+
Crossover Symmetry recovery

A1. 155-175-195-205
A2. 5-10-10-10
B. 105-115-120
+
complete


Definitely came into the gym feeling very sore from the competition. Stephen told me to go real chill on everything. 

Front squats actually didn't feel terrible, my legs weren't as sore as my arms. I was happy about working up to 205 although I think if I was fresh I could have gone heavier. 

Weighted false-grip pull ups SUCKED today, I had no pulling power whatsoever. My shoulders were extremely fatigued from all the pulling/snatching we did on Saturday. 

I went lighter on bench press because my arms felt like shit. 

The ten rounds weren't terrible, breathing was actually pretty good. Wall balls were easy and the run wasn't bad. It just felt like it took forever, ten rounds is a lot. 

5/22/2016

Long, unplugged hike

DNS


I was exhausted from travel and competition so I slept in. No hike for me today. Had a nice time with all my gym friends at Austin's going away party. I'm going to miss that guy.