9/21/2013

A. Clean & jerk, build to a max
B. Squat snatch from low blocks, build to quickly to a heavy single
+
2 sets for times of:
15 back squats, 135
30 wall balls
800m run
8:00 rest

A. 180
B. 125 (130 Fx3)
+
9:10
8:00 rest
10:22


Nothing felt good today. I felt very stiff and sore, even after I had warmed up for awhile. I was really hoping to PR my clean and jerk today but that didn't happen. The cleans were slow and a lot harder than last week. All the jerks felt like shit, I was pressing most of them out. At one point I failed a clean at 180, I tried it again and failed the jerk. The third time I got the clean AND the jerk but it just didn't feel good at all. I was pretty disappointed, I really wanted to get up to 190 today. The snatches were pretty bad too, I was dropping underneath quickly but I was catching it forward on almost every rep. Argggg. I didn't get as high as I wanted on the snatches either. All the lifting was so frustrating today. The back squat/wall ball workout went a little better than I thought it would, all the back squats were unbroken. I broke up the first round of wall balls 13/8/9 and the second round 12/5/5/5/3. The second set was pretty tough, the ball was all over the place. The runs weren't as bad as I thought they would be. The second round was definitely slower than the first round because the wall balls took me a lot longer. I did not feel great today, I wish the lifting would have gone better. 

9/20/2013

35:00 airdyne @Z1

9/19/2013

AM:
35:00 airdyne @Z1

PM:
A. Ring dip, 5 x 2-3, 20X1; 2:30 rest
B. 1-arm DB row, 3 x 12-15/arm heavy w/a little cheat; :30 rest between arms
+
For time:
100 double-unders
2:00 rest
30m yoke walk, heavy
10 rope climbs
30m yoke walk, heavy
10 wall walks
30m yoke walk, heavy
2:00 rest
100 double-unders

AM:
complete

PM:
A. complete, 3 each time
B. 25-45-55(12)
+
25:50
40# on yolk=205#


I'm glad I had some dips programmed today, I have been meaning to work on those in case they come up in the competition in November. It turns out I was going way too light on the DB rows, I started out with a 25# DB because I thought it was heavy haha but it turns out I was going too light, and I was just being a baby about it because I'm not great at DB rows. Stephen told me to do the next set at 45 and that was what I should have started at. Now I definitely have a better understanding of where I need to be for next time! The yolk workout was actually not as bad as I thought it was going to be. I have never done the yolk before so it was a little awkward at first but I got used to it, it was fun. The rope climbs took me the longest and I knew that would happen. The first 6 felt pretty good but the more fatigued I got, the more I started pulling with just my arms instead of using my legs as well, which is weird because I feel like it should be the other way around. I wish I was faster at rope climbs, they just make me winded so I usually end up resting a lot between each climb. Definitely need to work on those. I think I did the wall walks at a good pace, overall I felt like I was moving at a decent speed throughout the whole workout, the rope climbs just slowed me down. I'm happy with how it went though, but my forearms are definitely sore! 

9/18/2013

Every 5:00 for 2 sets:
6 alternating DB snatches, heavy and fast
6 burpees, as fast as possible
:15 AirDyne @ 95%
+
Every 6:00 for 2 sets:
7 tough touch-and-go power cleans
:25 run @ 97%
+
Every 7:00 for 2 sets:
:55 row @ 100%

complete with 50# DB

+

complete @140#

+

complete, 296/282 meters

Definitely should have gone heavier on the DB, the last time I did an DB snatches was when we were training for regionals and 50# felt heavy then but today it felt pretty light. I should have gone heavier on the cleans too, I think I should have done at least 145 or maybe even 150. The row sprints were rough as usual, I definitely dropped off more this week on the second row than previous weeks. On the second row I felt like I was going as fast as I could but I knew I was still going pretty slow, I felt like I had nothing left in my legs. It was rough. Row sprints are not fun.

9/17/2013

A. Front squat clusters, 2 x 4.4.4; :30 rest between 4s, 3:00 rest
B. Muscle-ups, 10:00 easy practice, work on stringing together reps
+
For reps:
4:00 of [2 squat snatches @ 115 + 4 muscle-ups]
4:00 rest
4:00 of [2 squat snatches @ 115 + 6 toes-to-bar]

A. 165 for first set, 170 for the second set
B. complete. Strung 2 together on the first try then all singles after that
+
2 snatches + 3 muscle ups
4:00 rest (which actually turned into 6:00 rest...)
3 rounds + 1 snatch


Bahhhh. Today was so disappointing. The front squats went well, I'm glad Stephen pushed me to do higher weight on those, originally I was going to do 155 but he told me to go 165 then 170 and I'm happy I did. I thought the muscle ups were going to be better, I strung two together on the first try but then couldn't string any more together after that. Ugh. I've been watching a lot of videos and I know what I need to do but it's hard to actually do it. I will just have to keep working on those. The snatch/muscle up workout was really disappointing. I thought I was going to do better on the snatches since I have been doing really well on those lately, but that was not the case. For some reason the thought of doing 115# snatches in a workout really freaked me out and I think it got in my head. I got the first rep no problem, then failed the second one. Tried for a third, failed that one too. That really fucked with my head. I got the next attempt but just barely. I went on to the muscle ups but failed the first attempt (WHAT) but I think it's because I had my wrist wraps on. I took them off and was able to get three muscle ups before the 4:00 was up. Ughhh. Not how I wanted that to go down. I was hoping to get at least one full round. The next part went better, I was able to get 3 rounds plus one snatch, although my snatches still didn't feel great. I did not feel like I was dropping under the bar quickly at all. They just felt so off. Today was frustrating. 

9/16/2013

rest day

9/15/2013

3 sets not for time:
2-3 rope climbs starting from an L-sit position
4-6 dragon flags
10-15m handstand walk or 20-30 shoulder taps from top of wall walk
+
AMRAP in 4:00:
10 handstand push-ups
15 box jumps, 20
20 shoulder-to-overhead, 105
25 pull-ups
30 double-unders
4:00 rest
AMRAP in 6:00:
same as above
4:00 rest
AMRAP in 8:00:
same as above

complete, did handstand walk
+
HSPU, Box Jumps, STO
4:00 rest
HSPU, BJ, STO, 22 pull ups
4:00
1 full round 


WHAT. I was not expecting today to be so difficult at all. The warm up was actually pretty tough by itself, the rope climbs from the L-sit were really tough on my arms but I got better at it by the end. Also Dragon flags are hard. I was glad I had some handstand walk, I haven't done that in awhile so it was good to practice that. The actual workout was TOUGH. I knew I wasn't going to get a full round in the first 4:00, but I thought I would at least make it to the pull ups. The shoulder to overhead were so much harder than I thought they would be, 105 felt very heavy. I'm not sure if it's because I did so many jerks yesterday or if my shoulders were just burned out from the rope climbs and HSPU but they were very tough. The second round was a little better, I made it to the pull up bar and was able to do 22 pull ups, and actually my butterfly pull ups felt great today, I was really happy with that. The third round was rough, I had to break up the HSPUs into 7/2/1, then the shoulder to overhead were just as many as I could do at a time, it was usually about 4-5. My arms were so tired at that point. I made it through everything so I got one full round before time ran out. I was a little discouraged at how heavy the weight felt, I thought I was going to be able to burn through the STO a lot faster. Definitely in need of a rest day. It was a fun day in the gym with Heather, Kathryn, Pat, Justin and Stephen!