4/22/2013

rest day

4/21/2013

A. Power clean; build to a 5rm TnG in 6 min

+

21-15-9

Deadlift 205#

HSPU strict 

(can't do strict HSPU so subbed handstand walk instead. 3 times down and back after the 21 deadlifts, 2 times down and back after the 15, then 1 time down and back for the last round)

 

A. 155

+

23:38

Today was SO MUCH BETTER than yesterday. I felt great during everything. The power cleans felt really good, did 150 then went up to 155 and it felt pretty easy, I think I could have done 160 but I ran out of time. I really enjoyed Heavy Diane, although I wish I could have been able to do the strict HSPU but I really liked doing the handstand walk, and it's a good skill to practice anyways because it could possibly come up in regionals. I was able to break up the first round of deadlifts into sets of 5, then for the 15 and 9 I broke them into sets of 3. All the deadlifts felt really good. I need to keep practicing my handstand walk because I felt like I was breaking it up too much but for the most part it felt better than the last time I practiced it. Overall today was so much better than yesterday and it was a great training session. 

4/20/2013

AM

A. Squat snatch/double under gaunlet (regional workout #5 2012)

+

"Amanda"

9-7-5

Muscle Ups

Squat snatch 95#

PM

Airdyne 10 min for max calories

AM

A. 105

+

18:13

PM

130 calories

I think this morning was one of the worst training sessions I have had in a long time. The squat snatch/double under gauntlet went exactly as I expected, so that was fine. But Amanda was just a shit show. I was really looking forward to doing it because on Thursday my muscle ups felt so good, I was stringing them together easily and I thought that would happen for Amanda today, but no. I strung together the first two muscle ups and then it was all singles after that. And every muscle up felt terrible. Almost all of them were a struggle, and I even failed two of them, which really fucked with my head. The snatches felt really good, but the muscle ups were just so discouraging. I still PRd my time by over a minute, but I am very disappointed with how it felt. 

I was dreading the PM session, because no one likes doing 300 FY. But it actually wasn't as bad as I thought it would be. I got 8 calories less than my best, but I am still happy with it. I felt as though I had a really good steady pace throughout the whole thing and never let up. I am looking forward to Heavy/Strict Diane tomorrow, hopefully tomorrow is better. 

4/19/2013

rest day

4/18/2013

On the min for 20 min:

Odd- 5 muscle ups

Even- 40 double unders

+

On the min for 20 min:

Odd- 10 burpees

Even- 30 seconds airdyne @85% 

+

On the min for 20 min:

Odd- 10 toes to bar

Even- 3 parallete hspu

complete

Such a long day, but I am starting to really enjoy these 20 min EMOMs sessions. Did 2 muscle ups each time instead of 5 and I was able to string them all together except for rounds 8 and 9, I could only get a single but round 10 I was able to get 2. All the muscle ups felt GREAT and I'm happy I can string them together consistently, but I need to start working on doing them without a false grip. The second workout SUCKED, it went quickly because I felt like I was constantly moving but it was just terrible. I was able to do the burpees in about 30 seconds each time. The third workout was just long, I was so tired by this point it felt like it took forever but it wasn't too bad. Did the toes to bar in sets of 7 instead of 10 since I couldn't do sets of 10 unbroken every time. Overall another great day of training. 

4/17/2013

Airdyne 15 min

Row 15 min

Run 15 min

All @z1 pace

complete 

4/16/2013

For time:

2k row
50 pistol squats
30 hang power cleans (135#)

22:55


Pretty disappointed with how this went. The row felt great and I came off the rower at about 9:00, then shit went downhill when I started doing pistols. It took me around 9:00 to do the pistols, and they felt awful. I was able to do the right leg perfectly but the left leg was terrible. I was able to get some near the beginning, but at the end I was failing. It was extremely frustrating. I got to the hang cleans around 18:00,  knocked out 5 in a row, then 3 then 2. I was able to do them in groups of 2 a few more times but then had to go to singles. I was just taking way too much rest between groups of cleans. The weight felt easy but I was so out of breath (as usual) that I was wasting too much time resting. Overall I am pretty disappointed in this performance, and I am going to start working on pistols much more. I need to be able to do these types of workouts much faster and be able to do every single movement well.