10/29/2014

AM

5-4-3-2-1 for time @ 80%:

Wall walks

Rope climbs

800m after completing rounds of 5, 4, 3, @ 2

PM

A. Power clean, build quickly to a very heavy single

B. Power clean, 12 x 1 @ 90% of A; begin a set every :30
+

5 sets for even times:

10 glute-ham sit-ups

12 kettlebell swings, 53

14 box jumps w/step-down, 20

2:00 rest

+

3 rounds not for time:

6-8 weighted glute-ham raises, 30X0

7-10 tough reverse hypers

max L-sit on parallettes 

AM

35:29

PM

A. 195 (200 F)

B. complete @175

+

1:28

1:27

1:24

1:23

1:32

+

complete

25# DB for GHR

55#/side for RH

AM session was tough. The wall walks and rope climbs were actually feeling really good, it was the row that was slowing me down, I couldn't seem to hold a decent pace. 

Power cleans were feeling REAAAAAAAL heavy today. I caught 185 pretty low and caught 195 REALLY low. I went for 200 but I didn't even get past the pull. I actually wasn't too disappointed with that. I used to think that "build to a heavy single" meant try to match my PR or hit a PR. But I remember Stephen telling me that a heavy single is just what is feeling heavy for that day. I don't always have to hit a PR every time, every day is different and some days are better than others. So I was okay with working up to 195 for the day. The cleans at 175 were pretty easy, the first few were a little iffy because I wasn't driving my feet into the ground. I tried to picture Lauren Fisher and how her pulls off the ground are on the slower side but she really drives her feet into the ground then explodes on each lift. Once I started doing that, they got much better. It's all about the right set up and a good pull. 

The KB/box jump workout was tougher than I thought it would be. I was able to hold the same pace for the first four sets but on the fifth set my GHS and my box jumps slowed way down. Box jumps have become one of my least favorite movements. They always feel very awkward and inefficient. ("Are you sure YOU'RE not the one who is awkward and inefficient?" Stephen would say). hehehe. But yes. My short legs do me no favors on box jumps. I also felt really heavy during this, I'm going to play around with eating earlier on Wednesdays and see if that makes a difference. 

L-sits were ehhhhh not great. My times were :25, :21, :27. I was actually sort of pleased with that because I have never been able to hold it longer than :10. But those times are still not good. Hopefully those will get better. 

10/28/2014

A. Squat snatch, 1-1-1 heavy; 2:00 rest
B. DB rear foot elevated split squat, 2 x 4-6/leg, 30X0; :60 between legs

C1. Close-grip bench press, 6-6-6, 20X1; :30 rest

C2. Pendlay row, 3 x 5-7, 20X1; :30 rest

C3. Farmer's walk, 3 x 30m tough; 2:00 rest

+

2 sets:

:75 AirDyne @ 97%

7:15 rest

A. 130-140-150

B. 45-50

C1. 110-115-120

C2. 125-135-145

C3. complete with 110#/side

+

complete

Snatches are still feeling off. I am going through a phase where I have lost confidence in my ability to snatch. I think after I failed 165 a bunch of times I started over thinking everything. I'm definitely over thinking my set up, it feels different every time and it shouldn't be that way. I also keep landing way forward on my toes. 130 and 140 were alright, definitely could have been better. I was experimenting with snatching without my knee sleeves to see if that made a difference in my stability in the bottom of the squat but I went for 150 and my knees basically buckled underneath me and I failed the rep so errrr yeah had to pull the knee sleeves up for that one. I went for it again and failed because my set up sucked, I took no time to actually get tight in the bottom, I "gripped it and ripped it" basically and as soon as I pulled it off the ground I knew I wasn't going to make it. Went for it a third time and got it, it was actually better than 130 and 140. I'm not sure what's going on lately but it's just mental. I told Heather I used to enjoy snatching but now it just makes me sad because I feel like I'm getting worse at it. Just need to be patient and trust the process.

ANYWAYS. The rest of the session was solid. Bench press was much better than last week, I think 120 was pretty decent to hit for 6. Pendlay rows also felt easier than last week. Farmers carry wasn't bad, except I ripped my hand on the last one, OF COURSE. That's going to sting in the shower. Airdyne sprints were miserable as per ush. I was very glad I only had two instead of three, thank you Stephen for your kindness. 

10/27/2014

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


This was tough today, still very sore from the 20:00 piece on Saturday. Pull ups felt good but push ups were rough because of soreness in the arms from muscle ups. Squats felt really stiff, I need to start rolling out before I do this. 

10/26/2014

A. Standing triple jump, 8:00 practice

B. Overhead shot toss, 8:00 practice

+

8:00 @ 70% of [5-10m handstand walk + 100m row]

4:00 rest

8:00 @ 70% of [200m run + 10 hand-release push-ups]

+

8 sets:

150m run @ 90% aerobic

:30 rest

A. complete

B. complete

+

complete

+

complete

+

complete

Very glad today was on the lighter side, I am extremely sore from the workout yesterday. Arms are hurting from all those muscle ups. Standing triple jump practice went as expected, TURRIBLE. I am just not good at that. Shot toss practice got better as time went on, just had to remember the technique. Handstand walk was good, 10 meters every time. Hand release push ups hurt due to the soreness from muscle ups. The 150 meter runs were good, tried to keep the pace I would run for the OPTathlon. 

10/25/2014

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, 8 x 1 @ 185; begin a set every :60

B1. Snatch pull clusters, 3 x 1.1 starting @ 165 & adding 5 each set; :20 between singles, :90 rest

B2. Handstand push-ups, 3 x 10 unbroken; :90 rest

+

3 rounds for time w/20:00 cap:

9 muscle-ups

27 wall balls, 14 to 9

20 toes-to-bar

14 deadlifts, 155

AM

6 rounds complete

25# KB

PM

A. complete

B1. complete

B2. complete

+

2 rounds + 18 TTB

Definitely did not warm up enough for the squat cleans, they didn't start feeling good until halfway through. I failed the first one because I was sloppy with my set up. Snatch pulls are getting better. HSPU felt great today, they were fast and easy. The 20:00 piece was tough, I haven't done a workout that long in awhile. The first two rounds actually went pretty well but I struggled in the third round. Muscle ups were 5/2/2, then 3/3/3, then 2/2/2/2/1. Tried to keep the toes to bar in sets of 5 but they fell to singles in the last round. Deadlifts were always 6/4/4 and felt easy. I was definitely breathing hard right away, doing large sets of muscle ups and wall ball always tires me out. I was sort of disappointed with my performance on this, I feel like I just gave up in the third round. I think I actually could have finished the workout under the time cap if I would have pushed myself. Once I got to the wall ball, I was breaking it up way too much. I do much better if I have someone telling me to pick up the ball or telling me when to go, especially at the tail end of a workout. Once I got to the toes to bar I should have tried harder to get those done and get to the deadlifts but I just sort of gave up. I would like to re-test this in a few months, I think I can finish it.

10/23/2014

A. Overhead squat, 5-5-5, 20X1; 2:00 rest

B. Split jerk from behind the neck, 1-1-1-1-1 building; 2:00 rest

+

For 14:00:

Evens: 3 bar muscle-ups

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

+

3 sets @ 100%:

:20 pull-ups

:20 box jumps & step-down, 20

:20 AirDyne

6:00 rest

A. 110-115-120

B. 145-165-175-180-185

+

complete

60# KB 

all bar MUs unbroken

+

complete

+

1 hour of oly technique work with Chelsea Kyle

Overhead squats and behind the neck jerks were tough today. My right wrist was in pretty bad shape. It started hurting on the overhead squats and only got worse during the jerks. 145 and 165 didn't bother it but then it really hurt on the rest of the sets. Not really sure what's going on, this is a recent thing and it only bothers me on overhead squats, I'm not sure if I need to move my hands or rotate them out more but I think I'm definitely doing something wrong. The EMOM was good, I used a 60# KB because of the wrist pain, didn't want to go any heavier. All bar muscle ups were unbroken, not as fast as two weeks ago though. The last piece was fine but my hands were wrecked by this point and it hurt to hold on to the bar. I've realized that I can't work out when there's no one in the gym. I was by myself for most of my training session and I just had no motivation. I actually focus a lot better when there are more people in the gym. Just a random realization I had today.

The oly clinic was good but frustrating. I worked on snatches and focused on keeping the bar close as I'm dropping underneath it. I just felt like every rep was the same and I wasn't improving. I kept falling forward on my toes. It just wasn't clicking for some reason. Hopefully next time is better. 

10/22/2014

AM

3 rounds for time @ 80-90% effort:

1000m row

5 wall walks

4 rope climbs

PM

A. Power clean, build quickly to a very heavy single

B. Power clean, 10 x 1 @ 90% of A; begin a set every :30
+

7 sets for even times:

7 glute-ham sit-ups

8 burpees

9 kettlebell swings, 53

:90 rest

+

3 rounds not for time:

6-8 weighted glute-ham raises, 30X0

15 moderate reverse hypers

:30 hollow rock

AM

31:00

PM

A. 210 (PR+5)

B. complete @190

+

1:07

1:05

1:05

1:02

1:04

1:05

1:06

+

complete

20# DB for GHS

35#/side on RH

I enjoyed the AM session more than last week, it's less daunting when everything is broken into rounds instead of having to do it all at once. Rows were 4:41, 4:44, and 4:44. When I sat down on the rower to start the third round I was on pace to be done at 30:00 but the rope climbs slowed down at the end. Too much standing around again. The ascent is easy but the descent is what uses up all my energy. Wall walks were easy and fast. 

Really happy about the power clean PR, it has been a long time since I hit a PR on that. Cleans were feeling really good today. I went from 195 to 205 and got that relatively easily so I decided to go for 210. I caught it REAL wide, yeeeewwwww. I don't think I have ever caught a clean that wide before. I'm not sure why I did that because 205 looked pretty good. I need to be confident in just dropping under it lower. The feeling of regret starting creeping in once I realized I would have to power clean 190 every :30 for 10 sets. OOPS. Oh well. I hit every clean, no misses, and they actually felt pretty good. There were just 2 or 3 that I caught a little funny but I'm happy I'm able to clean 190 ten times with no misses and relatively good form. GHS/burpee workout went really well. GHS are getting a lot faster and I tried to keep the transitions smooth and short. Breathing and recovery was good on this until the last set. Solid day.