11/3/2014

60:00 airdyne @Z1, off every 15:00 for 3 quick rounds of CTB "Cindy"

complete

11/2/2014

A. Standing triple jump, 8:00 practice

B. Overhead shot toss, 8:00 practice

+

For time:

15 AirDyne calories

7 muscle-ups

10m handstand walk

15 AirDyne calories

5 muscle-ups

10m handstand walk

15 AirDyne calories

3 muscle-ups

10m handstand walk

+

8 sets:

200m run @ 90% aerobic

:60 rest

A. complete

B. complete

+

9:11

+

complete

I asked Pete for a few tips for triple jump, he said to try and focus on height on the first two jumps instead of focusing on jumping out. Shot toss practice was a little better than last week. The muscle up workout went well. MUs were 5/2, 3/2, and 3 unbroken. They felt really good today, hands hurt a little bit but not too bad. Handstand walk was tough, I need to work on doing that fatigued/breathing heavy. It was the same every round, I would make it about 8-9 meters and fall over, it was a little frustrating that I wasn't able to do the full 10 meters unbroken but it was difficult to keep a tight position in the handstand since I was breathing pretty hard by the second and third round. The runs weren't bad at all. Solid training day.

11/1/2014

AM

5-7 rounds @ easy pace

:90 AirDyne

25m Farmer's walk, 70/hand

:90 row

3/side KB windmill

7 unbroken toes-to-bar

PM (mostly w/Heather)

A. Speed squat clean ladder from Gobblers

B1. Snatch pull clusters, 4 x 1 starting @ 165 & adding 10 each set; :90 rest

B2. Handstand push-ups w/2-4" deficit, 4 x max in :30; :90 rest

+

3 rounds @ high effort:

500m row

21 box jumps w/step-down, 20

12 deadlifts, 155

3:00 rest

+

Not for time:

400m sled drag, heavy grind outside

AM

5 rounds complete

25# KB for windmills 

PM

A. made it through twice + 160

B1. complete

B2. 9-7-7-7

+

3:40

3:42

3:48

+

complete with 135# on sled

Today was awesome. Really enjoyed the AM session because there were a few different movements in there, went light on the KB windmills since I had never done those before. 

Squat clean speed ladder was so fun. I love ladders! Those are always cool. I'm really happy  with how it went, I made it through twice +160, got to 175 on the third time through but was way too fatigued to clean it. It's crazy how heavy it felt, usually 175 is no problem. My lungs were probably more tired than anything, I had a Fran cough going on the rest of the day. It definitely got more difficult to set up properly at each bar once I got tired. Really looking forward to doing this at the competition. 

Snatch pulls were tough today, my SI joint was hurting a bit after the speed ladder so the pulls were a little uncomfortable but not too bad (I'm going to make sure I see Pete a few times before the competition). The pulls just felt really heavy, 195 barely got past my hips. HSPU were pretty good, I used 25# plates for a deficit. 

 

The row/deadlift piece was tough. Tried to keep the row at a 2:10 pace. Box jumps were steady. Deadlifts were always 7/5, my back was pretty tight from the squat clean ladder. The sled drag was really rough, it's shocking how horrible 135 felt. By this point my legs were dead and I was really tired. Overall today was really fun, it's always nice working out with my buddy Heather! 

10/31/2014

40:00 airdyne @Z1, got off every 8:00 and did a few freestanding handstand attempts 

10/30/2014

A. Overhead squat, 4-4-4, 20X1; 2:00 rest

B. Split jerk, build quickly to a tough single

+

For 10:00:

Evens: 3-4 bar muscle-ups

Odds: 7 double KB thrusters, 35/hand

+

3 sets @ 100%:

:20 pull-ups

:25 burpees

:30 row

7:00 rest

A. 115-125-135

B. 205 (210 F)

+

complete

Bar MUs- 4,4,4,3,4

+

complete


I tested out a more narrow grip on the overhead squats to see if that would help with the wrist pain, and it seemed to work. I only felt slight discomfort on the last set but overall it was much better than last week. Split jerks were good, worked up to a relatively easy 205, went for 210 and knocked myself in the chin, AGAIN! What the heck. I have never done that ever and now I've done it twice in the past month. I'm not sure why that's happening. It wasn't as bad as last time and I wouldn't have made the jerk anyways because the bar path was going way out in front. But it hurt. I'm going to have Chelsea Kyle help me with that next time she comes here. 

The EMOM was tougher than I thought it would be, those KB thrusters are no joke man. Bar MUs were easy and fast, got 4 every time except the fourth round, I caught myself really low on the third rep and knew I probably wouldn't be able to get another one. I was breathing pretty hard throughout the whole thing. I'm really happy with how much my bar muscle ups have improved. The last piece was mehhh. I'm usually pretty tired by this point. My hands hurt a lot so it was hard to hold on to the bar for the whole :20, I dropped off once during the second and third set but jumped right back up. Overall a good day. 

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.