6/11/2016

A. Power clean to overhead, build to a touch and go 7RM
B. Handstand walk, 250' for time
+
Partner work TBD
+
Bis, tris, and abs of choice

A. 125
B. 4:41
+
SOLO SESH
4 rounds for time:
15 hand-release push ups
50m DB farmers walk
15 sit ups
15 row calories
(14:12 w/50# DB)
+
subbed mobility 


I really had no idea where I would end up on the 7 rep power clean to overhead. I figured since I did almost hit the 7 rep bear complex at 125 last month I could at least do that. I started with 115 and almost stopped after that but then I decided to stop being a little b-hole and went for 125. I think if I did this again I could go heavier. Finding a max for that many reps is always tough. 

The handstand walk SUCKED. It was really weird because I didn't break it up as much as I did last time but I was walking slower than normal. I'm not sure if I was just trying to conserve energy or what but I was going a lot slower than usual and when I did take a break it took me a long time to make myself kick back up. This was almost thirty seconds slower than when I did it the last time. I definitely need to get this under four minutes. I was basically just moving in slow motion the entire time. 

I have a feeling I'll be doing most of the class partner workouts on my own unless someone wanders in around 11:30. I kind of like creating my own version of whatever the class is doing. I enjoyed today's workout, the dumbbell walk got really tough, my grip was blown up by the end. I tried to keep transitions short and I thought I moved well on this. 

Forearms were already blown up from the workout so I subbed a lot of knee/shoulder mobility. 

6/10/2016

AM
30:00 bike @Z1, off every 5:00 for 7-10 light barbell upright rows, 31x0

PM
A. Squat snatch, 5x3 touch and go @85, begin a set every :60
B. Back squat, 2-2-2-2, 40x1; 2:30 rest
C. Weighted strict fat-bar pull ups, 2-2-2, 21x0; 2:00 rest
+
For time:
7 burpee muscle ups
2:00 rest
21 glute ham sit ups
7 burpee muscle ups
2:00 rest
400m run
21 glute ham sit ups
7 burpee muscle ups
+
3 rounds for time:
10 assault bike calories
50m farmers walk, 70/hand 

AM
complete, misread this and accidentally used a dumbbell like last week....errrr....oops 

PM
A. complete
B. 205-215-225-235
C. 25-35-40
+
1:34
3:00
5:14
+
6:35


Awesome day in the gym! Good crowd and good vibe. It's always fun having Addison there. 

Touch and go snatches were super easy and crisp, these felt great. 

Back squats were really solid this week, 235 was not a problem for two reps. 

I really enjoyed the conditioning, burpee muscle ups were good today. I went through the first set of GHD sit ups pretty quickly but the second set was slower. I tried not to rest too much on the burpee muscle ups but on the last set I was starting to take longer breaks between the burpee and the muscle up. I subbed assault bike for the run since I'm trying to be careful about my knee before this weightlifting meet in two weeks. Overall happy with how I did on this. 

The assault bike/FW piece was cool, I tried to just stay moving and keep transitions short. 

6/9/2016

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 

6/8/2016

AM
30:00 assault bike @Z2, same time/pace as previous weeks

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. Axle overhead walking lunge, build to a 15m max
C. 1-arm DB row, 3x4-5/side, 20x0- note pause @top this week, :60 between sides
+
5-4-3-2-1 for time:
unbroken bar muscle ups
+
10:00 @80%
5 strict pull ups
10 assault bike calories
:30 front leaning rest on rings

AM
complete
210 cals

PM
A1. complete
A2. complete
B. 110
C. 55-60-65
+
1:44
+
complete


Good day!

My AM session was the best it has ever been, I felt great the whole time and the 30 minutes flew by. Breathing was excellent and my legs weren't really that tired. This has definitely improved since I first started doing it a few months ago. 

The axle overhead lunges went better than expected, no knee pain on these this week. Last week I was struggling with 90# but this week I was able to get up to 110# for 15 meters. It was definitely tough, I lost my balance on my very last step and sort of lost control of the axle bar, but I was pretty much over the line at that point, I already had one foot over. So it counts? Eh? Ehhhh? I hope so. 

I was happy with my time on the bar muscle ups although if I did this again I could probably shave off about ten seconds. Unbroken sets are kind of a mind fuck, I wanted to rest long enough to make sure I didn't fail any reps but now I know I could have pushed the rest a little bit more. My goal was to do this under two minutes so I'm pretty pleased with this, for now. 

No issues on the 80% piece. Overall a really solid day of training. 

6/7/2016

AM
10 sets:
500m row @2:08.0-2:08.9 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
+
A. Split jerk, 10:00 light tech/speed work, nothing over 135
B. Clean-grip deadlift, 12x3@1RM clean, 11x1, begin a set every :60
C. Close-grip bench press, 2-2-1-1, 20x1; 2:00 rest
+
3 sets for even times:
15 KB swings, 53
15 burpees w/2-hand touch to target 3-6" above standing reach
15 row calories
60 double unders
3:00 walk rest
+
Crossover Symmetry recovery

AM
2:08.0
2:08.3
2:08.2
2:08.5
2:08.1
2:08.3
2:08.5
2:08.3
2:08.4
2:08.5

PM
DNS- totally forgot this part
+
A. complete
B. complete @225#
C. 125-130-135-140
+
3:41
3:35
3:35
+
DNS- did not have enough time 


Rows were tough today, legs were smoked. 

I totally forgot the not for time stuff at the beginning of my PM session. Once I realized I accidentally skipped over it I was going to add it in at the end but then I didn't have enough time before I had to go coach. Oops. I usually don't forget things like that. 

Split jerks were super easy and crisp, 135 was light. I did these in knee sleeves and nanos. 

Clean-grip deadlifts were much better than last week since I wasn't exhausted from Murph. I am itching to try a new clean PR soon. 

Bench press was okay, although I am a bit disappointed I didn't end any heavier. I was hoping to end closer to 145/150 for the last rep but 140 was pretty slow on the way up. 

3 sets were fine, I thought I kept a pretty steady pace on this. I no-repped myself on a few burpees because my hands missed the target. I tripped up on my double unders during the first set but sets two and three were unbroken. My breathing/transitions were good but my legs were tired. 

6/6/2016

A. 1 &1/4 front squat, 3-3-3-3; 2:30 rest
B. Weighted false-grip strict pull ups, 3x3-4, 21x1- no pause @top this week; 2:00 rest
C. Toes to bar, 7x5 unbroken, begin a set every :30
+
For time:
400m run
21 squat cleans, 85
15 squat cleans, 105
9 squat cleans, 125
+
Crossover Symmetry recovery

A. 165-175-185-195
B. BW-5-10(3)
C. complete
+
9:01
subbed .5 miles on assault bike instead of run
+
complete


Front squats were good until the last set, 195 was tough today. 

Toes to bar are definitely getting better, these weren't bad at all. 

The workout was rough. I am still having some weird knee stuff and it mostly just gets aggravated when I run so I subbed assault bike instead. I went out a little too hot at first and Stephen had to tell me to slow it down (classic). The squat cleans felt terrible. My plan was to go 7/7/7 for 85, 5/5/5 for 105 and then singles for 125. I was able to do one set of seven at 85 and then had to switch to five, four, three, etc. I think I did a few sets of three at 105 and then singles after that. I did all singles for 125 and the last few reps felt like garbage (and I'm sure they looked like garbage too). I could tell my back was rounding. My lower back just blows up on workouts like this where I have to do a lot of light reps and I don't take a lot of time to properly set up. My time was way too slow on this and I was disappointed with how heavy the cleans felt. I should be better at things like this, I was having 16.2 flashbacks. This is the kind of stuff I need to be doing though, so keep it coming. 

6/5/2016

Long, unplugged hike

DNS


Didn't have time for a hike today due to a CFC coaches meeting all morning. Will try again next week...