7/13/2013

A. Squat snatch from high hang (short dip, FAST under the bar), build to a max
B. Clean & jerk, 10 x 1 @ 115-135; begin a set every :60
+
5 sets of:
15 unbroken wall balls
1:30 AirDyne @ 90% aerobic
2:00 rest

A. 110
B. complete @135
+
complete


First day of individual programming! The squat snatches felt a lot better than when I did them on Tuesday, I was able to get under the bar faster. The clean and jerks felt good, arms were a little sore today though. The wall ball/airdyne thing wasn't terrible but it also wasn't pleasant, the wall balls actually felt pretty good, the airdyne sucked just because 1:30 drags forever when you're on the airdyne. But overall a pretty good day.

7/12/2013

rest day

7/11/2013

AMRAP in 20:00
10 wall balls
10 box jumps (20")
10 deadlifts (145#)
10 burpees

7 burpees short of 6 rounds


Last day of testing. I really did not enjoy this one, long metcons are my weakest area. Anything over 10:00 feels too long. I started breathing heavy basically right away, I felt like I was constantly moving and not taking too many breaks but I know my box jumps and burpees could have been faster. After the first two rounds I started breaking up the wall balls 5 and 5, and I was probably resting too long. After the 3rd round I broke up the deadlifts 7 and 3, which I don't know why I did because 145 is not that much, but my legs felt toasted. I think my transitions between movements were pretty good but overall still too much resting. I am looking forward to improving this, it's the area that needs the most work. I need to be able to get through a 20:00 metcon without being winded after the first two minutes, especially if a long metcon comes up in the Open. I am excited to start my individual programming!

7/10/2013

A1. Shoulder press, build to a max
A2. Weighted pull-up, build to a max
+
For time:
30 muscle-ups

A1. 100 (PR+5)
A2. 55 (PR+2)
+
23:07 (PR because I actually finished) 


Today was the only day of testing that I was not looking forward to (besides 300 FY). I was pretty nervous about the 30 muscle ups since I hadn't done any muscle ups since before regionals. The shoulder press was alright, I wish I had gotten at least 105 but I am not great at strict press. I was happy with the weighted pull up, it was a struggle though. Then came the muscle ups, and I was surprised at how good those felt. I was not able to string any together, I did the first one and knew it was going to be all singles. At first I basically tried to go every 30 seconds-ish. After 10 minutes I had done 15 MUs and I was really pleased with that. Around the 20th MU, they started getting pretty hard. The last five were tough and I had one or two reps that was a struggle to push out of the dip, but I never failed a single muscle up and I am very happy about that. I also had no bicep or forearm pain. I'm really pleased with how this went because last time I did 30 muscle ups for time (some time back in December) there was a 20:00 time cap on it, and I only got 19 MUs before the time cap ran out. And this time, I had finished 15 MUs in only 10 minutes. Pretty cool. Now I need to start working on a) doing them without a false grip and b) stringing them together. But overall I was really happy with how this went. Only one day of testing left!

7/9/2013

A. Squat snatch, build to a max
+
For time:
20 squat snatches, 77% of A

A. 115
+
8:23 @ 90#


Today was really frustrating. I am pretty bad at squat snatches, I just can't force myself to drop under the bar into a squat, I always want to power snatch everything. I worked up to 115 on the first part which was what I was expecting. The second part was very frustrating, it took me a lot longer than I thought it would. I kept wanting to power snatch, a few of them were no reps because I didn't pull all the way into a squat. I don't think it should take me 8 minutes to do 20 snatches. I am looking forward to improving on this. Did some butterfly pull ups and bar muscle up practice afterwards. 

7/8/2013

rest day

7/7/2013

300 FY

152 calories (14 cal PR)


This one is always terrible. I felt pretty good for the first few minutes but then it started getting pretty shitty. I wasn't sure if I was going to reach my goal of 150, I may have started out too slow. The last 2 minutes were horrible, that's always the point where time seems to drag so slowly and I just want to get off the bike. Luckily I had Stephen and Pat and everyone else pushing me to finish so I was able to go pretty hard at the end. I would like to do this again in a few months and try for 160.