4/28/2013

For time:
30 deadlift 315#
30 muscle ups
30 shoulder to OH 205#
30 meter hs walk
30 GHD sit ups
30 pistols

Deadlifts @ 205#
15 muscle ups instead of 30 
Shoulder to OH @125#
pistols assisted by weight on left leg

42:39


This was terrible. When I first saw this workout, I thought it wasn't going to be that bad except for the muscle ups, but I was wrong. I was extremely sore from all the dips yesterday and that definitely had an impact on my performance today. I had to do the muscle ups one at time because it just hurt to be in that dip position and I felt like I had no strength in my arms at all. The shoulder to OH wasn't terrible but once I got to the handstand walk I could barely do it because of all the shoulder shit I had just done. I just felt like I couldn't move. Pistols were decent, all the right leg pistols were fine but had to use a 10# weight under my left leg to assist me since my left leg is not as strong. I felt awful during the whole thing and felt even worse after. I feel pretty beat up from this past week of workouts, definitely looking forward to a rest day tomorrow. Pretty disappointed with how yesterday and today went but I just have to practice my skills and work on getting better. 

4/27/2013

AM

20 min amrap:

Run 400m

20 wall balls 30#

20 CTB chin ups

 

PM

35-20-15

Power snatch 65#

Ring dips

AM

3 rounds + 100 meter run (accidentally used 14# ball instead of 20# ball, oops!!) 

PM

22:32 

Today was pretty rough. The AM session was fine, it was just long. And I accidentally used a 14# ball instead of a 20# ball for the wall balls.... I didn't really pay attention to the fact that the mens weight was 30# instead of 20#...meaning we should have used a 20# ball. Oops. The worst part was the CTB pull ups, they didn't feel great today. The PM session was terrible. Snatches felt good, did them all in sets of 5, but the ring dips were pretty bad, I still don't know how to kip my ring dips so I basically did all of them strict. They got really tough, especially near the end. I definitely need to practice kipping ring dips more. I feel like lately every time I do a workout I find another skill I have to add to the list of things to practice. 

4/26/2013

A. Squat snatch triple gauntlet - beginning at 70# perform 3 TnG reps on the min adding 5# per minute until failure

+

3 rounds for time:

10 hang power clean 135#

10 parallete hspu

10 box jumps 30"

A. 100#. Got 2 reps at 105 but they were not TNG so I called it haha

+

complete. Did not do this for time since we were all sharing the paralletes 

The squat snatch gauntlet was tougher than I thought it would be. I got higher than I originally expected which is good, but it was very tiring changing out the weights and by the end I was very fatigued. I could tell my form was getting shittier and shittier as the weights got higher and higher, I am just not great at squat snatching but I think I'm getting better at pulling myself into the squat. I still need to spend more time on it though. The second half was awesome, I really liked every movement involved. I was able to do the hang power cleans in sets of 5 each time (except for the 2nd round, did 5, 4, and 1, sorry Josh) but they felt light and easy. My parallete HSPU are getting a lot better, today was a deeper depth than I usually do so that's good. Box jumps were high but felt good. Overall another good day. 

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