10/24/2013

A1. Close-grip bench press, 8-6-4; 2:00 rest
A2. COVP pull-ups, 3 x AMRAP (-1); 2:00 rest
+
@ an easy pace:
20 alternating DB snatches, 50
15 wall walks
10 rope climbs

A1. 95-105-115
A2. 15-14-12
+
complete


Today was pretty relaxed. The COVP pull ups felt pretty good, it's too bad you can't really butterfly those, otherwise I think I would have gotten a lot more. The DB snatches were easy, so were the wall walks. I was moving kind of slow since it was at an easy pace. Rope climbs felt good but I was definitely resting way too long between each climb since it wasn't timed. But those are really improving. Afterwards I did some pistol practice, I wore my bees knees to  test it out and they made such a difference! I was able to pop right out of the bottom of every pistol, I only failed one or two on the left leg because I lost my balance, not because I couldn't come up out of the bottom like last week. It was so awesome! I'm going to keep practicing them with the bees knees and then eventually practice them without because I don't want to have to always rely on them to do pistols, but for now they really help a lot. 

10/23/2013

2 sets of:
3 touch-and-go deadlifts, 225-255
100m sprint @ 95%
4:00 rest
+
2 sets of:
5 burpees, as fast as possible
:30 AirDyne @ 95%
5:00 rest
+
1 set of:
:55 row @ 100%

complete @255
+
complete
+
278m/1:38.8


Not much to say about today. Deadlifts felt good, they still don't feel very heavy which is a good sign. I was happy to only have 1 row sprint, and it went relatively well although I was way more tired than I was last week after the first one but I'm happy I was able to keep the pace under 1:40. My head was not in training today, I felt very out of it. I did not have fun training today or yesterday. I think I am in a funk. 

10/22/2013

A. 1 squat clean + 1 front squat, 10 x 1 @ 140; begin a set every :60
B. Muscle-ups, 5 x 2 unbroken; rest as needed
+
5 rounds for time:
3 hang power snatches, 105
7 toes-to-bar

A. complete
B. Fail. Only got 1 muscle up today. Something was very off. 
+
6:27


What. the. fuck. I can't remember the last time I have failed that many muscle ups. I only got ONE muscle up today. One! What the hell? I failed my first attempt and shook it off because I was just warming up. I got the next one, went for a second but failed. Then I couldn't get another one after that. For some reason I was moving very slowly and my aggressive turn over was not there. I have no idea why that happened. It was extremely frustrating and I thought I was going to cry or punch something haha. I think I tried 7 or 8 attempts and failed all of them. It was very confusing, especially since I just did muscle ups last week, and the week before that, and the week before that. I guess it was just an off day, but it definitely got in my head. When that happens I tend to freak myself out and think like "what if I never get another muscle up ever again" even though that is very irrational. So so so frustrating. The snatch/TTB workout went a lot better than I thought, first three rounds of snatches were unbroken, last two rounds were singles. All toes to bar were unbroken and felt better than they have in awhile. So I guess the day wasn't a total failure. Arggg. 

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.