10/16/2013

2 sets of:
4 touch-and-go deadlifts, 205-245
100m sprint @ 95%
4:00 rest
+
2 sets of:
:40 AirDyne @ 95%
5:00 rest
+
3 sets of:
:50 row @ 100%
6:00 rest

complete @245
+
complete
+
249m/1:40.4, 248m/1:40.8, 246m/1:41.6


Good day today, deadlifts felt really easy. I am glad to be doing deadlifts again, I enjoy those a lot. The row sprints were not as painful as last week (still painful though) but I noticed I am starting to recover a lot faster than I was a few weeks ago. The first one was a bit slower than the first one last week, but the third one was faster than the third one last week which is good, not as big of a drop off. Definite improvement!

10/15/2013

A. Front squat, build to a 1RM
B. Squat snatch cluster, build to a heavy 1.1.1 w/:10 between singles
+
For time:
7 squat snatches, 95
3 muscle-ups
5 squat snatches, 95
3 muscle-ups
3 squat snatches, 95
3 muscle-ups

A. 215 (PR+5) (225F)
B. complete @125
+
9:25


Really happy with the front squat PR. 215 felt really good, I tried for 225 but as soon as I got down in the squat I knew I wasn't going to be able to stand it up. I think I could definitely get 220 next time though. Snatches were nice and fast today, I'm becoming more consistent with dropping quickly under the bar. The snatch/muscle up workout was a little disappointing, the snatches felt really good but the muscle ups were not great. After the first set of snatches I failed the first muscle up. That got in my head a bit. I thought I would be able to string some together but all of them ended up being singles and I failed at least one muscle up per round. Ughhh. Physically they felt better than last week coming out of the dip, I just wasn't being aggressive enough in my turnover. I'm not sure if it's because my shoulders were tired from the snatches or if I'm not used to doing muscle ups fatigued or what but they were disappointing today. Mehhhh.

10/10/2013

AM:
35:00 airdyne @Z1

PM:
A. Weighted ring dip, build to a 1RM
B. Strict pull-ups, 4 x AMRAP; begin a set every 2:00
+
For time:
10 rope climbs
400m Farmer's walk, 53/hand
10 wall walks

AM:
complete, 186 cals

PM:
1 hour of olympic work with Chelsea Kyle 
+
A. 40#
B. 9, 7, 7, 5
+
17:33


The olympic seminar with Chelsea from Columbus Weightlifting was really cool, I learned I need to work on my setup position in the snatch and drop my hips lower, and stay tighter through the whole lift. I also need to work on being more explosive and aggressive with the bar. The rest of the stuff went pretty well, the strict pull ups were harder than I thought they would be. I would bang out like 5 easily and then struggle to get the last couple reps. The rope climb workout was good because I did really well on the rope climbs, I am not great at doing multiple climbs in a row and I assumed it was going to take me at least 10 minutes to do the climbs but Stephen said I would get under 7:00. I was taking a lot less rest between climbs and trying to use my legs more. They felt really good, the slowest part is the descent. I was able to do them in about 6:50 which is a large improvement for me.  I thought I was going to be able to do the farmers walk pretty quickly because 53 in each hand is not that heavy but holy shit my forearms were on fire from the climbs, I put the kettlebells down way more than I should have. Once I got back from the walk I was able to bang out the wall walks relatively quicky. Forearms were blown up after this one. 

10/9/2013

2 sets of:
7 touch-and-go deadlifts, 185-225
100m spint @ 90%
4:00 rest
+
2 sets of:
:40 AirDyne @ 95%
5:00 rest
+
3 sets of:
:50 row @ 100%
6:00 rest 

complete @225
+
complete
+
complete
250m/1:40.1
248m/1:40.9
244m/1:42.5


Good day today. Deadlifts felt nice and easy. The airdyne wasn't as bad as I thought it was going to be. The row sprints went surprisingly well today. I just tried to keep it at 1:40 the whole time and was able to hang on to that pace for the first two sprints. I lost it a little bit on the third one but overall this was a large improvement from the previous week, last week my pace on the third sprint was 1:51. I feel like I redeemed myself a bit from my atrocious performance yesterday. 

10/8/2013

A. Front squat, build to a 2RM
B. Squat snatch, build quickly to a single @ 125
+
AMRAP in 12:00:
2 unbroken muscle-ups
30 unbroken double-unders

A. 195
B. complete
+
4 rounds


Front squats felt heavier than last week, I was hoping to get up to 200 for a double but 195 was a struggle so I stopped there. Snatches felt really really good today, I was dropping under the bar quickly and every rep felt the same, even 125 so that's good. The muscle up/double under workout was such a disappointment. I went in really confident because I was able to get 6 sets of 2 MUs last week in 10 minutes so I thought I would be able to get at least 6 rounds on this. But right from the start my muscle ups felt like shit, I don't know if I didn't warm up enough or what was going on, but I felt like I weighed 1000 pounds. I was catching myself super low in the dip, lower than I have ever caught myself on muscle ups. I got through 3 rounds and then did 1 muscle up and failed the second so I couldn't move on to the double unders. I strung two together barely. When I went back for the 5th round I did 1 MU but failed the second. Then I tried again and failed the FIRST muscle up. What the fuck. Then I got another muscle up but couldn't string another one together and then time ran out. I was so disappointed with this because every muscle up felt terrible and I was doing so well last week. 

10/7/2013

rest day

OPTathlon

weight: 154

Event 1:  Clean and Overhead in 10 min

last year: 170

this year: 190

Very happy with this. I started with 170, then went to 180, then 190. The jerk on 190 was rough, I basically pressed it up, I didn't push myself under the bar enough. I tried for 195 with about 10 seconds left but I failed the clean. I think I would have been able to stand up with it if I had more time to rest. 

Event 2:  Standing Triple Jump

last year: 16′ 11″

this year: 18'6"

Pleased with a PR on this, still need to get better at the correct technique

Event 3:  Row Repeats (500 m row, rest 90 sec, 500 m row)

last year: 1:55.7, 2:3.3

this year: 1:47.6, 1:57.9

REALLY HAPPY with this. I was not looking forward to this at all because row sprints are terrible but I was hoping to improve on this since I have been doing so much rowing lately. The first 500 felt pretty bad but I was able to hold a good pace, the second 500 SUCKED and I definitely slowed down but was still able to push through. Definitely the worst part of the day but pleased with the improvement from last year.

Event 4:

25 DU's

25 Power snatch-65#

25 burpees

25 DU's

4:29

This was a little deceiving, I broke up the snatches 9/8/5/3, definitely got tough on the shoulders near the end. I felt like I was able to keep a steady pace on the burpees which is good but tripped up on the double unders at the end. 

Event 5: Reverse Shot Put Toss - 16# men, 8# women

last year: 28'1"

this year: 27'4"

I am not good at this.

Event 6:  3000 m run

last year: 18:53

this year: 17:36

WHAT. I am so happy about this. I was hoping to PR this today. I was a little worried because a few weeks ago when we had to run at the track, it was terrible and I felt like shit the whole time I was running so I was nervous that it wouldn't go well today. I was able to keep a pretty good pace the first couple laps, then when I started getting tired I would slow down on the curves and pick up the pace on the straightaways. I really didn't feel that bad at all, and I was able to pick it up the last 100 meters. Last year the run felt like it took FOREVER but today it went relatively quickly. Also we had great running weather, it was cloudy and cool. I am pleasantly surprised at how well this went. 

Overall, today was awesome, I had a lot of fun with Megan, Stephen, Justin, Jeff, Lee, Pat, and Cody. I liked that the group was a lot smaller than last year, it was chill and relaxed and really fun. Great day!