10/5/2013

A. Squat clean & jerk, build to your anticipated opener
+
3 sets of:
:30 row @ OPTathlon pace
2:30 rest
+
10:00 AirDyne @ Z1

A. 170
+
162/1:46.3, 142/1:45.6, 143/1:44.8
+
complete


Squat cleans didn't feel as good as last week but they got better as the weight got heavier. All the jerks felt really good though. I think 170 will be a good opener tomorrow, I am hoping to get up to 190 or maybe even 195, a PR would be awesome. The rows were good, I went a little too fast on the third one but overall was able to keep a steady pace for all three. I am looking forward to the OPTathlon tomorrow and interested to see the progress I have made from last year. 

10/4/2013

35:00 airdyne @Z1

10/3/2013

AM:
35:00 airdyne @Z1

PM:
A1. Weighted ring dip, 3-2-1, 20X1; :60 rest
A2. 1-arm DB row, 3 x 7-9/arm as heavy as possible; no rest between arms, :60 rest
+
For time:
20m handstand walk
25 toes-to-bar
30 pistols
25 CTB pull-ups
20m handstand walk

AM:
Complete

PM:
A1. 25-30-35
A2. 70-75-80 (7. had to break up the set on the L arm because I was having trouble gripping the DB)
+
11:30


Accidentally fucked up the A1/A2 part of my workout, I did all of A1 and then all of A2 instead of going back and forth. Get it together McCarty. Dips felt harder than last week, it was tougher coming out of the bottom of the dip. DB rows are definitely getting better, although I had to break up the set of 7 with 80# on the left arm because I literally couldn't hold on to the DB, it kept slipping out of my hand. The last part of my workout was really fun, I enjoyed this one. Handstand walk was probably the best it has been, I did the first 10m unbroken, then almost had the second 10m unbroken on the way back. Toes to bar felt a little off, I haven't done those in awhile so I was breaking them up more than I would have liked. The pistols were definitely the slowest part, I have to really focus in order to keep my balance, especially on the left leg. I had to re-do a few because I fell over. CTB pull ups felt good, I broke those up mostly in sets of 5. The handstand walk at the end was good, for being fatigued I made it almost the whole 10m on the way down, same on the way back. Very pleased with that. 

10/2/2013

3 sets of:
5 touch-and-go deadlifts, 185-225
:30 AirDyne @ 97%
5:00 rest
+
3 sets of:
:50 row @ 100%
6:00 rest

complete, deadlifts @225
+
complete
248/1:40, 246/1:41, 224/1:51. Really fell off on the third one


I was happy to do some deadlifts today, I haven't done those in awhile. The TNG at 225 felt really good. The row sprints sucked as usual, but not as much as last week. The :50 seemed to go much faster than the :60 sprints last week. The first one actually wasn't bad at all, the second one hurt and the third one SUCKED. I basically fell apart on the third sprint, my pace was way too slow by the end but I felt like I was doing all I could do. I can tell my recovery is getting better though, they didn't seem to kill me as bad as the other sprints in the past few weeks. I still felt puke-y after the third one though. Stephen told me I didn't look as close to death as last week so that's a good sign. Improvement! Although I don't think I will ever like rowing. 

10/1/2013

A. Front squat, build to a 3RM
+
AMRAP in 10:00:
2 unbroken muscle-ups
+
For time:
9 squat snatches, 85
50 double-unders
7 squat snatches, 95
40 double-unders
5 squat snatches, 105
30 double-unders
3 squat snatches, 115
20 double-unders
1 squat snatches, 125
10 double-unders

A. 190
+
6 sets, strung 2 together each time, no misses
+
13:09


Front squats felt heavy today. 3RM stuff is hard to judge because there is basically one shot, I didn't think I would be able to do more than one attempt. I worked up to 190 and it felt pretty heavy, I didn't think I would be able to go any heavier but I'm not 100% sure. The muscle ups felt awesome today! I am getting a lot more comfortable stringing them together, I didn't have any misses, they are getting a lot smoother and faster. Yay! Hopefully I'll be able to string three together soon. The snatch/double under workout was good and bad. All the snatches felt great, I was getting under the bar pretty quickly and this was the best it has felt in two weeks. I didn't fail any snatches so that's good. I was just so out of breath the whole time, after I did the 9 snatches at 85# I was already breathing really heavy, I was actually a little shocked I was out of breath so quickly. I shouldn't be tired that quickly at such a light weight. I'm happy the snatches felt really good though. 

9/30/2013

rest day

9/29/2013

For max reps:
2:00 rope climbs
:60 rest
2:00 alternating pistols
:60 rest
2:00 double-unders
+
5 rounds for time of:
10 handstand push-ups
20 pull-ups
400m run

4 rope climbs
21 pistols
144 double unders
+
28:30


I really liked the first half of the workout, it was a good warm up. I figured I would get 4 rope climbs, I basically did one every :30. Pistols felt surprisingly good, they just need to be faster and I need to work on balance. I also had to re-do a few on my left leg because a few of them weren't low enough. The second half of the workout SUCKED. I did the first set of HSPUs unbroken but for all the other rounds I broke them up 5/3/2. Pull ups actually felt good today, I was able to butterfly all of them. I basically broke them up 10/10 every time except for the last round I had to go 5/5/5/5 because I was afraid my hands were going to tear. I felt awful on all the runs. I was out of breath by the 2nd round and it just got worse. I could barely breath on the runs, they were bad. Ughhhh I hate running so much. I'm glad I was able to do this under 30:00.