4/25/2013

rest day

4/24/2013

On the min for 20 min

Odd- 5 deadlift 205#

Even- 10 kipping hspu (did them in sets of 6-7)

+

15 min amrap @85%

Row 350m

10 kbs (1.5 pood)

5 burpees

30 double unders

complete

+

complete 

Good day today. The first part was awesome, all deadlifts were easy touch and go and felt great. My handstand push ups have also gotten a lot faster and more efficient. I was doing them in sets of 6-7 each time, and I felt like I was able to pop out of the bottom of the handstand pretty quickly. The second part was good too, I think doing the 85% stuff helps me work on my engine and breathing. My rower kept shutting off during my last round which was annoying. But overall a really good training day. 

4/23/2013

A. 1 1/4 front squat; 5, 4, 3, 2, 1; rest 3 min

B. Hang squat clean x1/Push jerk x3/Split jerk x1; build to a tough single of the complex

+

3 rounds for time:

10 shoulder to OH 120#

5 rope climbs

A. 115-125-145-165-175

B. 145

+

DNF. 2 rounds + Shoulder to OH, could not finish the last set of rope climbs :( 

The rope climb workout was very frustrating. The shoulder to overhead part felt fine, but the rope climbs were just bad. The first round was ok, the second round a huge struggle. I just do not use the right technique, I use all arms and no leg, so my grip and forearms were just fucking smoked. I knew I wasn't going to be able to get the third round of rope climbs. Stephen gave me some really helpful tips to change my rope climb technique so I'm using more legs and pulling a lot less with my arms. It's something I'm going to have to practice a lot because I am just not used to doing it the correct way. Also I have never done that many rope climbs in a row in a workout before so I was not used to that. Looking forward to getting better at this, just gotta practice. 

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