10/11/2014

AM

5-7 rounds @ easy pace

2:00 AirDyne

25m Farmer's walk, 70/hand

2:00 row

3/side light Turkish get-ups

PM

A. Squat clean & jerk gauntlet, 1 rep every :90 starting 85 and adding 20 every :90

B. 1 segmented snatch-grip deadlift + 1 snatch pull, 4 x 1.1 starting @ 165 & adding 5 each set; :20 between singles, 3:00 rest

C. Handstand push-ups, 3 x AMRAP unbroken; 3:00 rest

+

3 sets for even times:

500m row

10 toes-to-bar

50 double-unders

2:30 rest

+

5 sets:

50m sled sprint outdoors, 135 on sled

3:00 walk rest

+

Hollow hold, accumulate 120 seconds; break & rest as needed to ensure quality positions

AM

5 rounds complete with 25# KB

PM

A. 205 (PR+5)

B. complete

C. 18-16-13

+

3:25

3:25

3:33

all double unders unbroken

+

:18

:17

:18

:21

:28

+

complete

I am really excited about the 205 clean and jerk! I was hoping to PR today. The clean and jerk gauntlet was really cool, and since it went up by 20 pounds each time I wasn't too fatigued since I only did 7 total sets. The clean at 205 was a bit slow on the way up but not too bad, I think I definitely could have cleaned at least 210. The jerk felt super easy. Woohoo!  Snatch grip deadlifts felt really light. The pull was a little better but still awkward, I have never been good at those. Handstand push ups were a little disappointing. The first 12 reps are always really easy and then all of a sudden the shoulder fatigue sets in. I really dropped off on the last set. Sled sprints were horrible. 135 was so hard. The first two weren't bad but then things just went downhill. Recovery was pretty bad and by the end I could barely run because my legs were so sore. It basically felt like I was at the end of a long prowler sprint. Hollow hold is getting better. 

10/9/2014

A. Overhead squat, 5 x 1, 31X1; 2:00 rest

B. Split jerk, build quickly to a tough single

+

For 10:00:

Evens: 2-3 bar muscle-ups

Odds: 1/side tough 1-arm KB overhead squat

+

4 sets:

:30 row @ absolute max effort

:30 rest

A. 125-135-145-160-170

B. complete @205

+

complete with 53# KB

3 MUs each time

+

154 meters

145

140

139

Really solid training day. Overhead squats were much better today, I tried to focus on staying really tight on the way down and was less shaky. Split jerks felt awesome, I worked up to 205 pretty easily. I put 215 on the bar and unracked it but it just felt really heavy and I knew I wasn't going to be able to get it so I just put it back down without even trying to jerk it. I think if I had done less reps before, I might have been able to get it. But I'm really happy that 205 was relatively easy. The EMOM was really fun. I have never done 1 arm KB OHS before, they got easier as the EMOM went on. My right arm was tougher than my left, I kept going up on my toes a little bit. Bar MUs were extremely easy, I got 3 each time. I am really happy with how those are progressing. The row sprints SUCKED SO MUCH. That hurt a lot. I haven't been in that kind of pain after a workout in quite awhile. I'm glad Stephen was there to help push me through. My hand slipped off the handle on the fourth sprint so I lost a little bit of time on that but other than that I was pleased with how this went. 

10/8/2014

AM

For time @ 80-90% effort

3000m row

35 glute-ham sit-ups

100m bear crawl

PM

A. Power clean, 10 x 1 starting light & building; begin a set every :60
+

5 sets for even times:

10 burpees w/no jump or clap @ top, just stand tall 

12 box jump w/step-down, 24

14 kettlebell swings, 35

:90 rest

+

3 rounds not for time:

4-5 weighted glute-ham raises, 30X0

15 moderate reverse hypers

:30/side plank

AM

21:50

PM

A. 125-135-145-155-165-175-185-195-205(F)-200

+

1:39

1:39

1:48

1:47

1:46

+

complete

20# DB for GHS

35#/side on RH

Mehhhh. AM session felt harder than it should have. I did the row in 14:08, my legs were burning when I was done. The GHD sit ups were way slower than last week, I had a headache and I was just moving slow. Bear crawl was also tougher than last week, my legs were just really tired the entire time. 

I was happy where I ended up on the power cleans although I would have liked to clean 205 or 210. I haven't hit a PR on my power clean in a really long time. They all felt really easy and fast up until 195, I caught that one a bit low. I went for 205 and failed it, I fell too far forward. I went down to 200 and got it, although I caught it pretty low and it felt like it took awhile to stand it up all the way. I think I need to practice catching my power cleans a bit lower in general, especially when they start getting heavier, I need to work on getting under the bar more and meeting it in the middle. The burpee/box jump piece was alright, the burpees and KB swings were super easy, it was the box jumps that slowed down. My legs were burning the whole time, I'm not sure what was going on today. Also 24 in box jumps are just tough for me in general, being short and all. My side planks have definitely improved. I remember when I first started doing them I was wobbling all over the place. Today I didn't even start to get shaky until about :10 left. 

10/7/2014

A. Squat snatch, 10:00 tech work from blocks (just below knees)
B. DB rear foot elevated split squat, 2 x 10-12, 30X0; :60 between legs

C1. Ring push-ups, 3 x 18; :30 rest

C2. DB power row, 3 x 2-3/arm, 20X0; :10 between arms, :30

C3. Yoke carry, 3 x 10-15m moderate; :60 rest

+

3 sets:

:60 AirDyne @ 97%

6:00 rest

A. complete, worked up to 155

B. 30-35 (10)

C1. complete

C2. 65-70-75

C3. complete with 160# on yoke

+

complete

Snatches felt great today. I worked up to 155 very quickly, didn't have any misses. I had about 1 minute left so I decided to just go for 165. I thought I had it but the SAME thing happened from two weeks ago, I caught it in the bottom and then just fell backwards and the bar went out in front. The pull felt great and I really thought I was going to get it but NOPE. I tried for it again and wasn't nearly as close, bar went out in front again. I'm getting frustrated because I have caught 165 in the bottom twice now and have failed the same way both times. I don't think I'm being aggressive enough with my arm turnover, I need to really punch my arms up and stay tight in the bottom. Argggg. I will get it soon. Overall though I'm really pleased with how fast the snatches were today. I forgot how hard split squats are, OUCH man. I was able to do 12 each leg with 30 pounds but only got 10 per leg with 35. A lot of the problem was my grip, my forearms were blowing up while I was holding on to the DB. Ring push ups felt super easy. Yoke was a little off at first, I kept getting underneath it too far to one side so it was unbalanced for the first two sets but third set was fine. First two airdyne sprints went well but dropped off a bit on the third. SI Joint is feeling decent, a little sore after today. 

10/6/2014

60:00 airdyne @Z1, off every 10:00 for 2 easy rounds of CTB "Cindy"

complete

10/5/2014

8:00 @ 75% of [max freestanding handstand hold + 10 pulls on the rower]

4:00 rest

8:00 @ 85% of [200m run + 10 burpees]

4:00 rest

For time:

30 box step-up & step-downs, 20

10 muscle-ups

30 box step-up & step-downs, 20

+

400m sled drag, tough grind

complete

+

complete

+

4:42

+

complete with 180# on sled

Ehhhh wasn't super pleased with my training today. I was getting frustrated on the handstand hold, I can handstand walk forever but I was having a lot of trouble just holding the handstand. I definitely need to work on that more. My muscle ups were really tough today, not very smooth, my elbows felt like they were going out and I felt like I didn't have control of the rings. I did 5/3/2 but they weren't pretty. Sled drag actually went really well, 180 was not very hard so I will definitely go heavier next week. 

10/4/2014

AM

3-5 rounds @ easy pace

2:00 AirDyne

25m Farmer's walk, 70/hand

2:00 row

3/side light Turkish get-ups

PM

A. Squat clean & jerk, build quickly to a single @ 175

B. 1 segmented snatch-grip deadlift + 1 snatch pull, 3 x 1.1 starting @ 165 & adding 10 each set; :20 between singles, 3:00 rest

C. Handstand push-ups, 2 x AMRAP unbroken; 3:00 rest

+

3 sets for even times:

500m row

50 double-unders

2:30 rest

+

3 sets:

50m sled sprint outdoors, 100 on sled

3:00 walk rest

+

L-sit, accumulate :60 in a tough variation; break and rest as needed to ensure perfect positions throughout

AM

5 rounds complete with 25#KB

PM

A. complete, 125-155-175

B. complete

C. 17, 16

+

2:56

2:56

2:54

+

:13

:12

:12

+

complete

Squat cleans were feeling easy, jerks were giving me some trouble again. I don't know why I'm having trouble with clean and jerks now. Snatch grip deadlifts are definitely getting easier , all the weight today was really light. I was a little disappointed with the HSPUs, I would have liked to get at least 20. My shoulders started fatiguing around 12. Row/double under piece went well, tried to keep the row around a 2:10 pace, first set of double unders was unbroken but then tripped up once on the second and third set. L sits were done in sets of :10, those are still rough but improving.