7/20/2013

A. Hang squat snatch from dead stop just above the knees, build to a max
B. Clean & split jerk, 10 x 1 @ 140; begin a set every :60
+
4 sets of:
20 unbroken wall balls
2:00 AirDyne @ 90% aerobic
2:00 rest

A. 120 
B. complete
+
complete


Hang snatches felt great today, it's the best they have ever felt. I worked up to 120 pretty easily, I was dropping under the bar pretty quickly. The clean and jerks also felt good and went better than last week when I was doing 135, no pain in the biceps or forearms. The wall ball/airdyne thing was just as terrible as last week, my wall balls were all over the place, hitting me in the face and shit. The first 10 would feel easy and the last 10 were a struggle. 20 unbroken wall balls were a lot harder than I thought they would be, probably because I never do that many in a row, ever. But this is definitely going to help me in the long run, I'm happy to be working on those. 

7/18/2013

A1. Close-grip bench press, 4x6-8, 30x1, :60 rest
A2. Weighted strict pull-ups, 4xAMRAP in :60 @10#, :60 rest
+
10:00 @80-90%:
150 meter row
6 burpee pull ups
+
10:00 Airdyne @Z1

A1. 65-75-85-95
A2. 9-7-7-8
+
complete
+
complete

7/17/2013

A. Hang power clean, build to a tough triple
+
:20 prowler sprints @100%, moderate load that allows fast foot turnover in street
2:40 rest
+
:20 Airdyne @100%
2:40 rest

A. 165
+
complete with 90# on prowler
+
complete


Well, I thought today was finally going to be the day I was going to throw up from working out. It hasn't happened yet (knock on wood) and didn't happen today but I sure as shit came pretty close. I think it was mostly the heat, and also the sprints. Yeah.....those were rough. The hang cleans went better than expected, I thought I was going to get 155 at the most, I went for 165 and failed on the third clean so rested a few min and then tried it again and got all three. The prowler sprints were pretty awful, the first ten seconds felt good but then my legs started to really burn and my steps would slow down. By the time I would almost catch my breath, it was time to do another one. When I went to do the airdyne sprints I wasn't fully recovered from the prowler. After the airdyne, I felt pretty bad. I thought I might throw up for a bit, but after I sat down and ate some fruit I felt better. I definitely need to do more things like this, it's good for me to work on my lungs. I just wish it wasn't so effing hot!

7/16/2013

A. Front squat, build quickly to a single @ 85-90% max
B1. Squat snatch, 6 x 2-3 touch-and-go @ 75-85; :60 rest
B2. Muscle-ups, 6 x 1.1; :30 between singles, :60 rest
+
10 sets of:
:30 AirDyne @ high aerobic effort (fastest without leg burn)
:30 spin

A. 125-155-175-190
B1. complete @75 with 3 reps 
B2. complete, 2 failed MUs, fell out of the top of the dip
+
complete


My squat snatches are getting better, I am able to move under the bar a bit faster than before. I think it was smart to go with 75# so I could focus more on good form. The muscle ups were extremely frustrating, on the first and third set I failed the second muscle up, I caught myself plenty high but for some reason I would fall out of the dip. I was getting pretty aggravated, I hardly ever fall out of the dip like that. The muscle ups didn't feel as good as they did when I did 30 for time, I think it's because I was also doing snatches and wasn't resting as much between MUs. They just didn't feel good. Oh well, something to keep working on. 

7/15/2013

rest day

7/14/2013

5:00 @ 80% of [5 CTB pull-ups + 30 double-unders]
3:00 rest
5:00 @ 80% of [3 kipping handstand push-ups + 9 Russian kettlebell swings @ 53]
3:00 rest
5:00 @ 80% of [1 rope climb + 7 burpees]
+
2 sets of:
400m sled drag, steady grind, alternate between forward and backward as desired but stay moving throughout
3:00-5:00 rest

complete
+
complete @90# on sled 


Felt pretty slow and sluggish today, I don't think I got enough sleep the night before. Everything felt more difficult than it should have been, especially the HSPU and rope climbs. I just felt sore and tired. The sled drags were alright, I found that when I drag it backwards it's much easier than dragging it behind me. The first 400 meters went relatively quickly, but the second 400 meters felt like it took forever, my legs were on fire. 

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.