9/27/2013

35:00 airdyne @Z1 

9/26/2013

AM:
35:00 Airdyne @Z1

PM:
A. Weighted ring dip, 5 x 1-2, 20X1; 2:30 rest
B. 1-arm DB row, 3 x 9-12/arm as heavy as possible w/a little cheat; :30 rest between arms
+
For time:
50 walking lunge steps
2:00 rest
5 rope climbs
10m handstand walk
4 rope climbs
10m handstand walk
3 rope climbs
10m handstand walk
2 rope climbs
10m handstand walk
1 rope climb
2:00 rest
50 walking lunge steps

AM:
complete

PM:
A. 5, 10, 15, 20, 25
B. 55, 60, 70 (9)
+
28:11


AHHHHHH my arms. The dips felt really good today. The DB rows were better than last week, I also pushed the weight a bit on those. Mostly because I accidentally brought over the 70 pound DB instead of the 65 pound DB so then I was basically stuck with it but I'm glad I did it, those are definitely getting better. The rope climb/ handstand walk workout took too long. My rope climbs are slow, I was basically doing one every minute. It's not even really muscle fatigue, they just tire me out very quickly and I get out of breath easily on those. Also I feel like I am starting to get worse at rope climbs, I am using way too much of my arms and not enough legs. I think I was basically using all arms today on all the climbs. I need to go back and watch Carl Paoli's videos for a refresher. My descent is getting faster though. The handstand walks didn't go as well as I wanted, it was way more difficult after the rope climbs, my arms were blown up and it was hard to balance but I think it was decent. I'm glad I did it though because it's good for me to do handstand walk fatigued, usually I just do it during a warm up so it's a lot easier. If it ever comes up in a competition I need to be ready to do it when I'm tired. The last set of lunges were surprisingly tiring. Overall I just need to take shorter breaks between climbs. 

9/25/2013

Every 5:00 for 2 sets:
8 burpee box jumps, 20"
:15 AirDyne @ 97%
+
Every 6:00 for 2 sets:
10 heavy kettlebell swings
:25 run @ 97%
+
Every 7:00 for 2 sets:
:60 row @ 100%

complete
+
complete with 70# kb
+
complete, 296/290 meters


Row sprints are the worst. I think I went out too slow on the first one, it still sucked a lot but I don't know if I went at 100%. Stephen told me to try and hold a 1:40 pace for the second one. I was able to hold it under 1:40 up through about :35 then it basically fell apart and I ended with a 1:43. Ughhh. My legs felt like they had stopped working. :60 sprints on the rower really do feel like they last forever. After the second one I went outside because I thought I might throw up. Luckily I didn't. It's coming though. Soon enough. 

9/24/2013

A. Front squat clusters, 2 x 3.3.3.3; :30 rest between triples, 3:00 rest
B. Muscle-ups, 10:00 easy practice working on stringing together reps
+
For times (time each set of 5):
5 squat snatches, 95
3:00 rest
5 squat snatches, 105
3:00 rest
5 squat snatches, 115
3:00 rest
5 squat snatches, 125

A. 175, 180
B. complete. 4 attempts, strung 2 together each time.
+
1:45
2:25
2:10
6:00


Front squats felt good today, I was coming out of the bottom pretty quickly on each rep. 180 got a little iffy near the end on the third rep of each set but it was still relatively quick. The muscle ups went much better than last week! I tried four times and strung 2 together each time and they felt really easy! I think the trick is not hanging out in the top for very long, as soon as I was up I was already pushing myself back down. Jeff gave me some really good tips and they definitely helped. On my fourth attempt I tried to string three together but failed the third one. It was close though, so maybe next week! The snatches were.....mehhh. Not how I wanted them to go at all. The ones at 95 were actually the worst out of all of them, I don't know what was going on. I strung 3 together and then failed the next rep, then failed the next. WHAT. It definitely got in my head. It took me way too long to do 5 snatches at 95, I should have been able to do that in less than one minute. The snatches at 105 were pretty bad too, I think I failed one or two. I didn't have any misses at 115 and only had 2 misses at 125. The snatches at 125 actually felt the best out of everything, which is weird. My snatches have been very off the past week and it is frustrating me. I told Stephen I feel like I am starting to get "greedy" with my progress, meaning my snatches have gotten relatively good lately (up until this week) so now when I see a workout with snatches I think "I should do very well on this" then when things don't go according to plan I get very frustrated like "my snatches have been good lately, that means all of them should be good all the time from now on". I need to stop thinking this way and remember how much progress I have made. A few months ago I would not have been able to snatch 125# 5 times and I would not have been able to string muscle ups together. I always want to improve but I need to appreciate the progress I have already made. This is something I need to work on.

9/23/2013

REST DAY!!!!!!!!!

9/22/2013

3 sets not for time:
3 rope climbs
:45-:60 L-sit
10-20m handstand walk
+
"CLB"
40 CTB pull-ups
30 handstand push-ups
20 power snatches, 115
30 handstand push-ups
40 CTB pull-ups

complete
+
35:10


Yikes. My arms hurt. The rope climbs definitely made my forearms more sore than they already were. I was nervous about doing CLB because I wasn't sure how the 115# snatches were going to go. I think I went too slow on the first CTBs and HSPUs. The CTBs were broken up into sets of 5, I wasn't really in a rush because I knew I still had to do the snatches so I didn't want to kill myself but I think I rested too long between sets. The HSPUs were in sets of 5 at first and then 3s. I made it to the snatches 10:00 in and I was there for awhile. I got all the snatches though and I was really happy about that, I only failed one snatch. They actually felt pretty good, I didn't feel like I was having to press them up at all, they just took me forever, I think I was resting too long between singles because I didn't want to fail any. When I got back to the HSPUs they took awhile, my arms were so tired by that point. The second part of the CTBs were done in all sets of 4, luckily I didn't rip my hands which is good. Overall I'm happy with how this went, I'm happy I got all the snatches at 115 and my HSPUs are definitely getting better. 

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.