1/26/2015

60:00 airdyne @Z1

complete

1/25/2015

3 sets @ easy pace:
:60 freestanding handstand hold attempts
:60 rest
250m row
:60 rest
+
For time:
750m row @ 85%
2:00 rest
18-12-6 @85% of [ski erg calories + handstand push ups]
+
2:00 rest
+
750m row @85%
+
10 sets:
:60 airdyne @90% aerobic
:60 airdyne @50%

complete
+
3:15.2/2:10.2
+
8:46
+
3:14.9/2:10.0
+
complete


Handstand holds are definitely getting better! I tried the first two rounds against the wall then the third round out on the floor. I was more comfortable kicking up into the handstand but I would still fall back down after about two seconds. Heather told me to take one or two steps with my hands to steady myself and then hold it, and it worked! I was able to hold it for 6 seconds. That doesn't seem like very long but it's a large improvement from the past few weeks. Thanks for the tips Heather! 

The first row felt really terrible, my pace was all over the place. I tried to focus less on the pace and more on my actual breathing but I ended up trying to just hold it around a 2:10 anyways. 

The ski erg/handstand push up combo was so nasty. For real. My arms were just dead after this was over. I think I started out a bit too hot on the ski erg. I got to the handstand push ups and thought I would try to do 15 unbroken then 3. CLASSIC CHELS. I did the first 2 reps and realized there was no way in hell that was going to happen. I ended up breaking up the first set of HSPU 5/5/4/4, second set was 5/5/2/2, and the third set was 2/2/2. My arms were shot from the ski erg. This one was rough. 

The second row actually went better than I thought it would, I tried to just hold it at a 2:10 like the first row. 

Airdyne stuff was good as usual. 

Proof I was able to hold a handstand for more than two seconds!

1/24/2015

AM
5-7 rounds @ easy pace
:60 airdyne
20m/side 1-arm Farmer's walk, 70
:60 row
3/side KB windmill
:30/side plank

PM
A. Squat snatch, build to a tough single
+
6:00 @85% of [5 bar muscle ups + 10 deadlifts @155 + 15 wall balls @14 to 10]
3:00 rest
6:00 @85% of [100m row + 10 CTB pull ups + 10 alternating pistols]
3:00 rest
6:00 @85% of [1 rope climb + 30 double unders + 2 rope climbs + 30 double unders + 3 rope climbs and so on...]
+
Not for time:
100m indoor sled drag, very tough w/big steps from the waist, alternate forward and backward every 25m

AM
5 rounds complete, 25# KB for windmills

PM
A. 155 (160 Fx3)
+
complete
+
complete
+
complete
+
complete w/135# on sled


Today was sort of an off day. It started off well, snatches were feeling really good. I failed one rep at 145 because I wasn't tight in my set up and the bar was way out in front. I tried it again and got it easily. I hit 155 very easily as well. I went for 160 and failed it three times, I was too far forward when I caught it every time. It was pretty frustrating, the pull off the ground never felt heavy and I was getting under it with no problem, I just kept catching it forward. Merrrr. Frustrating. I think if I can hit 160 a few more times I'll be able to get 170 soon. 

The 3 sets of 6:00 pieces were a little rough today. I think I went out too hard on the first one, I did all 5 bar muscle ups unbroken, then immediately went and did all the deadlifts unbroken. I was breathing really hard throughout the first piece. Also, my wall balls were all over the place, they did not feel good at all. The second piece was better, although CTB pull ups were also off. I kept losing my rhythm and also had to come off the bar more than I would have liked because I kept thinking my hands were going to tear. I'm not going to use the taped bars anymore, those are way too rough on my hands. Pistols were easy. The rope climb/double under workout was not great, rope climbs felt a lot harder than they did a few weeks ago when I did my grid test. Overall I was disappointed with my performance on these. 

I probably should have gone heavier on the sled drag, going forward was tough but going backward was much easier. 

1/23/2015

35:00 airdyne @Z1

1/22/2015

A. Squat snatch, build quickly to 80-90% 1RM
B. Weighted pull-ups, build quickly to a tough single
+
9-7-5 for time:
Muscle ups
Squat snatch, 95
+
3 sets:
:45 row @97%
5:15 rest

A. complete @150
B. 211 (146 BW + 65)
+
8:02 (PR of 10:11)
+
225m/1:400
226m/1:39.5
223m/1:40.8


Wow, what an excellent day! Snatches felt great, no misses. 150 was very easy today. 

Weighted pull ups were also really easy, I worked up to 65# pretty fast. I thought I hit a PR but I looked at my blog and realized I have lost a few pounds since the last time I did weighted pull ups so...nevermind. But I'm happy I can quickly work up to that heavy of a weight. 

I finally got to test "Amanda" again! I have been wanting to do this for a long time. The last time I did this workout was two years ago and I was on the OPT Will program. It took me 18:13. Today it took me 8:02. I shaved 10 minutes off my previous time! I am so happy about this. I broke up the muscle ups 3/3/3, then 2/2/2/1, then 2/2/1. Snatches were all singles. I think the only way I could have gone any faster would be for me to string together the snatches, but I didn't want to fail any. I didn't have any failed muscle ups or failed snatches, so that was cool. Overall I feel really good about my performance on this. Thanks Stephen for cheering me on! 

Row sprints were a little rough, I was pretty tired from Amanda. I lost it a bit on the third one, legs and lungs were burning. 

Awesome day!

1/21/2015

AM
3 sets:
300m ski erg @90% aerobic
:60 rest
20 airdyne cals @90% aerobic
:60 rest
500m row @90% aerobic
:60 rest
20 airdyne cals @90% aerobic
:60 rest
:60 freestanding handstand hold attempts

PM
A. Split jerk, 3-3-3 building to a max for the day; 2:00 rest
B. Power clean, build to a heavy single
+
For 15:00
1st min: 2-3 power cleans, 82-85% of B
2nd min: 5 deadlifts, 82-85% of B
3rd min: 50 double unders
+
10:00 airdyne @Z1

AM
complete

PM
A. 155-175-180
B. 200
+
complete @170
3 cleans each set
+
complete


Great day today. Split jerks felt really good, I probably could have gone to 185 but I was a bit shaky on 175 so I only jumped up 5 pounds, I wanted to make sure I hit all 3 reps. 

FINALLY cleaned over 195! I haven't been able to hit 200 for a few months. It wasn't pretty, I caught it pretty close to parallel and I could tell my back was rounding as I was standing it up, but I'm happy to finally get over the 195 mental block.

The EMOM was really fun, I enjoy the power clean/deadlift/double under combo. Cleans were at 170 and were very easy, I did 3 each time and I was able to pick up the bar with hardly any rest between singles. Double unders were all unbroken except for the fourth set, I tripped up on the 49th effing rep. DAMMIT. I can tell my double unders are getting much faster, so that's cool. 

1/20/2015

A. Hang squat snatch, 5x3 unbroken @105, begin a set every :90
B. Front rack alternating reverse lunges, 3x10-12; 2:00 rest
C1. DB bench press (back to feet planted), 3x max @45/hand, 20x1; :60 rest
C2. Pendlay row, 3x2-3, 20x0; :60 rest
+
5:00 airdyne, increasing effort every :60 so that last :60 is hard
+
3 sets:
:45 airdyne @97%
5:15 walk rest or airdyne very easy
+
5:00 airdyne @Z1

A. complete
B. 125-135-140 (10)
C1. 7-7-6
C2. 145-155-165(2)
+
complete
+
complete
+
complete


Snatching was really solid today. My speed under the bar is definitely getting much faster, I think being around lifters like George, Alex and Austin has impacted my snatching. All of them are so fast under the bar and I've been trying to learn from them. Return to the hang wasn't nearly as bad as last week, but then again the bar was 10 pounds lighter today. I only tipped forward on my toes on one rep, so that's good. Progress! 

Front rack reverse lunges were better than last week, except I thought I only had 2 sets today so I started a bit heavier then I originally intended. I looked at my notebook after the first set and saw it was THREE sets instead of two, oops. I ended up going to 140 and it wasn't too bad. 

DB bench is getting better! I was happy to hit 7 for the first two sets. I'm becoming more confident with this. 

Airdyne sprints were real rough today, I felt very pukey after the second and third set.