6/17/2013

rest day

6/16/2013

 

A. Power clean x1/Hang power clean x2; rest 2 min x6 complexes

+

3 rounds for time:

10 back squat 80% 1rm

Row 350m

A. 105-115-125-135-145-155

+

14:41 @ 180#

Power cleans felt a little heavy today, I haven't done much olympic lifting lately due to doing mostly regionals workouts for the past month, but it felt good to do some heavy cleans. The backsquat/row workout actually sucked pretty bad, the backsquats felt really heavy after the first round. I was able to break them up 5-3-2, 3-3-2-2, then 2-2-2-2-2. It took me a little longer than I thought it would, I was hoping to get closer to 10 minutes. 

6/14/2013

row 5k for time

22:02 (1:37 PR)


Today was fucking awesome and terrible at the same time. Rowing 5k is never fun or enjoyable no matter have many times you do it. I haven't rowed a 5k since September of last year so I was interested to see if I could improve my time. I started out pretty fast (for me) and tried to keep that pace, but I felt pretty shitty relatively quickly. My lungs were pretty much on fire and it was hard to catch my breath. I just tried to keep pushing, I slowed down a bit in the middle but near the end Stephen came over and really pushed me through to finish. The last hundred meters was a sprint and I felt like I was going to throw up but I ended up beating my old time by 1:37. I was extremely happy about that. I feel really good about how today went and I'm excited to start my individual programming next week!

6/13/2013

rest day

6/12/2013

20 min amrap:

200m farmers walk 1.5 pood/hand

20 seconds side plank/side

2 rope climbs

3 rounds + most of the farmers walk

This was a lot harder than I thought it would be. The farmers walk felt like shit, I was probably putting the kbs down every 50 meters or so. It wasn't muscle fatigue, it was breathing, I just felt like I couldn't breath. I don't know if it was because of the heat or because I took some days off, but I just felt terrible. The side plank was actually surprisingly tiring. The rope climbs felt easy and quick, I'm happy with how those have improved over the past few weeks. I felt pretty shitty afterwards, it might have been the heat. Oh well, even though the overall workout felt bad, I'm really pleased with how far my rope climbs have come. 

6/11/2013

A. Snatch; 2, 2, 2, 1, 1, 1; rest 3 min

B. Front squat x3/Push jerk x2/Split jerk x1; rest 2 min x5 complexes

D. Weighted chin up 2-3x5; rest 2 min

A. 65-75-85-90-95-100

B. 95-105-115-125-135

C. 10-15-20-30-40

Kept everything on the lighter side today. I haven't snatched in awhile but they felt pretty good. The front squat complex was a little disappointing, I was hoping to go heavier but it was feeling more difficult than I would have liked. I haven't done weighted pull ups in forever so I wasn't really sure where to start, I think I started a little too light. It felt good to be back in the gym after 5 days off. 

6/2/2013

AM

For time:

100 double unders

20 hspu

20 toes to bar

15 axle to OH (move forward each 5 reps)

10 unbroken axle lunges

 

PM

2 rounds for time:

2 rope climb

run 100m

4 squat clean 135#

run 100m

AM

9:58 with 100# on axel

PM

8:08 

Definitely could have performed better on both workouts today. I felt like I was just standing around a lot breathing heavy. Rope climbs were a little off today, was having trouble clamping my foot over the rope so I was using mostly my arms. Today was just kind of a blah day, I was feeling really tired and sore and just didn't have a lot of energy.