9/8/2013

On a running clock:
@ 00:00: 2400m run for time
@ 16:00: 1600m run for time
@ 28:00: 800m run for time

15:35
9:30
4:40


This was terrible. I hated it so much. I am a really bad runner and this was definitely not in my wheelhouse at all. It was a bit stressful because I wanted to make sure I went fast enough so I had a bit of rest before each run, but that really didn't happen. The 2400 meters took me 15:35 so I basically had no rest before the mile started. I ended up walking the first 100 meters so I could catch my breath. The mile was definitely the worst part, it felt like it took forever. I had a bit more rest after that before the 800, and the 800 felt the best for sure. I think it's because in my mind I knew I was going to be finished soon so I pushed harder because I wanted it to be over. The whole thing was just bad, I felt awful during all the runs. I wish I was a better runner and that these types of workouts weren't so difficult for me. My quads were smoked from "Karen" yesterday so that added to the unpleasantness. Overall it was a discouraging day, hopefully one day I will actually enjoy running distances longer than 200 meters. On the plus side, it was cool to go to my old high school where I used to run track (sprints, not long distance, obviously). 

Loveland High School track!

9/7/2013

A. Squat snatch, build to a heavy single in 10:00
B. Clean & jerk, 7 x 2 @ 155; begin a set every 2:00
+
AMRAP in 12:00:
150 wall balls, 14 to 9'
90 double-unders
30 muscle-ups

A. 140 (PR+5)
B. complete
+
240 reps


Today started out really awesome and ended really poorly. I was not expecting to PR my snatch today because I didn't think I could work up to it in 10 minutes, but I actually think the short time frame was better for me. Usually when I work up to a max, I do one lift, sit for a few minutes, do another lift, sit, lift, sit, it usually takes me around an hour. Today since I only had 10 minutes I was doing one rep about every 2 minutes so I didn't have much time to over think anything, I would just put weight on and lift. Every rep felt really good and I was dropping right into a squat, it felt so much better than last week. I got up to 140 with about one minute left and got it! It felt really good too. I thought I wasn't going to make it because I felt it go behind me but I was able to correct it in the bottom of the squat and stand up with it. I'm really happy, a few months ago I would never have dreamed of snatching 140. The clean and jerks felt pretty tough today, I'm not sure why. I don't think I was getting tight enough in my set up. Then came 13.3 and that was just....terrible. I knew I wasn't going to be able to breathe well since I have a cold but I didn't think it would go THIS badly. I did all the wall balls in sets of 10 and they all felt good but I think I was resting too long between sets. By the time I got to the double unders I had basically given up mentally. I broke up the double unders way too much because I was out of breath. I got to the muscle ups with about :45 left and had 2 attempts and failed both. I was extremely disappointed in this, especially since my wall balls and muscle ups have been so much better lately, and during the open I got 3 MUs.      Disappointing. Hopefully I'll be able to try it again. 

9/6/2013

35:00 airdyne @Z1

9/5/2013

AM:
35:00 Z1 airdyne

PM:
A. Shoulder press, 4 x 5-7; 2:00 rest
B. Weighted pull-up, build to a 1RM
+
For reps:
2:00 wall walks
:60 rest
2:00 rope climbs
:60 rest
2:00 25m DB Farmer's walks, 75/hand
+
Front leaning rest on rings, accumulate 180 seconds

AM:
complete

PM:
A. 65-75-80-85(6)
B. 60# (PR+5)
+
10 wall walks
3 rope climbs
28 meters total. errr. this was a lot harder than I thought it would be
+
complete



I'm happy I PRed my weighted pull up, those felt really good today. 60# was a struggle but I got it. The second half of the workout was tougher than I thought it was going to be. The wall walks smoked my arms so when I got to the rope climbs I didn't have much left. Also I noticed my ascent up the rope is quick but my descent is extremely slow and inefficient. That is definitely something I need to work on. The db farmers walk was a lot harder than I thought it was going to be. The first time I tried to pick up the dumbbells I made it about 5 steps before i had to set them down. They are just so big and awkward to carry. Angel gave me a tip about keeping my chest up so I did that and was able to carry them the rest of the way, but by the time 2:00 was up I had barely turned around. Now I'll know better for next time. The front leaning rest went as well as I expected, I broke it up into sets of :30 with 1:00 rest in between.    

9/4/2013

Every 5:00 for 2 sets:
7 touch-and-go power snatches, 75
7 burpees, as fast as possible
:15 AirDyne @ 100%
+
Every 5:30 for 2 sets:
10 no-push-up burpee box jumps, 14"
:20 run @ 100%
+
Every 6:00 for 2 sets:
:45 row @ 100%

complete
+
complete
+
complete. 244/243 meters

9/3/2013

A. Front squat clusters, 3 x 2.2.2.2; :30 between doubles, 3:00 rest
+
For completed reps:
1 muscle-up attempt every :30 for 5:00
5:00 rest
1 muscle-up attempt every :30 for 5:00
+
AMRAP in 8:00:
5 hang power cleans, 135
10 toes-to-bar

A. Complete @ 170
+
10/10
5:00 rest
10/10 
+
6 rounds


Everything felt great today. I finally got all the muscle ups! I am so happy about that. They felt really good on Sunday so I figured they would go pretty well today too but I didn't expect to get all of them. I am really happy with the progress I have made on MUs in the past few weeks, now I am confident that I can get muscle ups without a false grip. The AMRAP went well, all hang cleans were unbroken except the last round, I dropped it after the third one because I lost my grip. All the toes to bar were broken up into sets of 5 except for the last two rounds they were sets of 4/3/3 because I could not hang on to the bar, my grip was shot at that point, and the last few reps of my last round were singles. Overall I am pleased with how it went, I'm happy the cleans felt good. Good day today! I am very happy with how my training is going right now. 

9/2/2013

rest day