6/14/2016

AM
8 sets:
500m row @2:07.0-2:07.9 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, 7x1 starting @135 and adding 5 every set to end @165, begin a rep every :60
B. Clean-grip deadlift, 6x3 @105% 1RM clean, 11x1, begin a set every :60
C. Close-grip bench press, build to a heavy single for the day
+
3 sets for even times:
21 KB swings, 53
21 assault bike calories
63 double unders
3:00 walk rest
+
Crossover Symmetry recovery

AM
2:07.1
2:07.1
2:07.1
2:07.0
2:07.0
2:07.0
2:07.0
2:06.9

PM
complete
+
A. complete
B. complete @235
C. 145 (155 Fx1)
+
3:05
3:08
3:05
+
DNS


Despite my legs being extremely sore from all the wall balls yesterday, the rows felt really good today. 

Split jerks were super easy and crisp. 

Bench press was easy up through 145, I went up to 155 and went for a PR but didn't get it. You win again, bench press. 

I subbed row calories for assault bike calories since all the bikes were occupied. All KB swings were unbroken but I tripped on the 28th double under on the first AND second set. What the heck. My legs were really tired during this workout but breathing was good. 

6/13/2016

A. 1&1/4 front squat, 3-2-1-1; 2:30 rest
B. Weighted false-grip strict pull ups, 3x2-3, 21x0- no pause @ top this week; 2:00 rest
C. Toes to bar, 10x4 unbroken, begin a set every :30
+
3 rounds for time:
21 row calories
35 wall balls, 14 to 10'
+
Crossover Symmetry Recovery

A. 185-195-205-215
B. 5-10-15
C. complete
+
10:23
+
complete


Front squats felt like shit today, everything was really heavy. My legs were really fatigued for some reason. I knew I was in trouble when 185 was tough for three reps. 215 was really tough for one and I know I've done 225 in the past for a single 1&1/4 front squat. Just didn't have it today. 

Weighted pull ups, however, were great! These were much better than last week. I might try some more strict muscle ups this week. 

Toes to bar were easy. I should have shaved my hands for this though, I almost ripped. 

The row/wall ball workout was rough but this is exactly what I need to be doing. I tried to keep the rowing between 1050-1100 cals/hr, sometimes it was a little faster. I broke up the wall balls 20/10/5, 11/12/10/2 (why?), 10/10/8/7. Looking back, I wish I would have just done 10/10/8/7 for all sets but oh well. I tried not to rest too much between sets of wall balls but I was definitely taking longer breaks on the third round. I thought my transitions were pretty good, I tried to get on the rower and start pulling right away. I was happy with this but I still need to work on less rest during wall balls. Thanks Stephen and Megan for cheering me on during this workout. 

6/12/2016

Long, unplugged hike

35:00 walk around the neighborhood in the scorching heat 

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.