10/21/2013

Rest day

10/20/2013

10.20
10 sets of:
200m run @ 90% (goal is same pace/set)
:60 rest
+
10:00 @ 80% of [3 wall walks + 10 box jump/step-overs to 20" + 3 strict pull-ups + 10 heavy kettlebell swings]

complete. Runs between :39-:46
+
complete


The 200 meter runs were way harder than I thought they would be. I used to run sprints in track so I figured it wouldn't be that bad but it was tough. I think I went out too fast on the first couple. I tried not to slow down my pace at all but it got pretty hard. My legs were really tired and I felt really heavy. Blah. Luckily I had Cody running with me so he pushed me to run harder. I basically had nothing left for the second part, I was moving pretty slow. 

10/19/2013

A. Squat clean & jerk, build to a max
B. Hang power snatch, build quickly to a heavy double
+
4 sets for times:
3 clean & jerks, 70% of A
20 wall balls
600m row @ 2:05/500m
6:00 rest

A. 195 (PR+5) 
cleaned 200 (squat clean PR+10) but failed the jerk
B. 115
+
4:40/2:03.6
5:20/2:03.8
5:00/2:04.3
5:30/2:04.1
clean and jerks @135 


Wow what an awesome morning. I am so pumped about my clean and jerk PR and my squat clean PR! Wow wow wow. I wore bees knees today to test them out and they definitely help, it was a lot easier to pop out of the squat. All the cleans felt really good but some of the jerks felt like I was pressing them out. I knew I was going to be able to clean 195 but wasn't sure if I was going to be able to jerk it, but I did! PR! Then I went for 200 and cleaned it but couldn't jerk it. The jerk barely went anywhere. I will definitely get it next time, the jerk at 195 was relatively easy. I think I just freaked myself out thinking about jerking 200 pounds. But I am still really happy that I cleaned it! I think I could have even cleaned 205. YAY. The hang snatches went about as I expected, I figured I would end up around 115. The row/wall ball workout actually went well, although I'm not sure why my times were all over the place. The clean and jerks were easy, wall balls felt good, and the all the rows actually felt good too. My pulls were pretty consistent and I was able to hold a good pace the whole time. I'm just not sure why my times were so up and down. Oh well. I can tell my rowing is definitely improved. Great day!!! 

10/17/2013

A1. Close-grip bench press, 10-8-6; 2:00 rest
A2. CTB pull-ups, 3 x AMRAP (-1); 2:00 rest
+
For time:
10m handstand walk
20 pistols
100m Farmer's walk, 70/hand
5 rope climbs
100m Farmer's walk, 70/hand
20 pistols
10m handstand walk 

A1. 85-95-105
A2. 10-9-10
+
22:16
Pistols were a major fail today. Left leg was assisted on the pistols after awhile, was able to finish the first set but on the second set I got up to 12 and just couldn't do any more on the left leg so Stephen let me finish them on the right. Very frustrating and took forever. Both handstand walks were unbroken which was cool. Would like to try this one again. 


EFFFFF. Today was not good. Bench press was decent, and I would have liked to get more CTB pull ups. I really need to learn how to butterfly those so I can do way more of them. I feel like I should be able to do more than 10 CTBs at a time though. The second half SUCKED. Fucking pistol squats. I did the first handstand walk unbroken which was cool then I got to the pistol squats and it was a major fail. I was able to get all of them easily on the right leg but I wasn't really going low enough on the left. Then when I tried to go lower I was failing, so eventually I started using a 10# plate to help and I was able to finish the first round of pistols but they were slow as shit. The farmers walk was fast, and the rope climbs were probably the fastest I have ever done them. Once I got back to the pistols everything fell apart. I was failing multiple reps on the left leg, I was getting a few but then would fail a few. It was so frustrating, especially since I just did pistols a few weeks ago and they were fine. EFF. Eventually I got to the 12th rep and just could not get any more on the left leg, my leg was tired from all the attempts and it was just getting worse so Stephen let me finish the rest of the pistols on the right leg. I did the second handstand walk unbroken too. But the pistols overall just sucked and were extremely frustrating. I don't think I warmed up enough for those, and I don't practice them enough. I need to take it upon myself to do extra skill work every day. Also I am not used to doing them in my regular shoes, I always do them in my olympic shoes but I didn't wear olympic shoes due to the rope climbs, which is my fault because i should be practicing them in my nanos as well. I'm going to start working on them every day. Arggggg. 

10/16/2013

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

complete @245
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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 
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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.