6/8/2015

AM
5000m row @Z1

PM
A. Paused front squat, build to a max, 22x1
B. Weight strict pronated pull up, build to a max (include body weight in score)
C. Wall balls, 1x max unbroken
+
10:00 airdyne @Z1

AM
complete

PM
A. 225 (235 F)
B. 214 (144 BW + 70)
C. 55
+
complete


AM session felt great today, usually it takes me awhile to get into a nice rhythm during longer Z1 rows but my breathing was really good throughout the whole piece. 

I was so excited I got to front squat today! I haven't front squatted in a coons age. Seriously, it has been a very long time. The tempo definitely made it harder, I ended up 5 pounds below my current front squat max so I think I could probably PR my front squat if it was just at a normal tempo. 

Weighted strict pull up went better than I thought it would, 70 pounds is the most I've ever done on a weighted pull up. I thought I might hit a PR on this today, the last time I did this I was pulling 65 pounds at 149 body weight. Today I pulled 70 pounds at 144 body weight so it came out to the exact same number. I almost had 75 pounds but I couldn't quite get my chin all the way over the bar. 

I was pretty disappointed with the max wall balls, I thought I would get closer to 65-70. They were feeling pretty good up until 45, then my arms started getting really tired. My legs and breathing were never an issue, it was my arms. Once I got to 55 I felt like I couldn't throw the ball up to the target anymore. On my last rep I hit the very bottom of the target, which would have been a no-rep, so I called it there because I thought that's what I was supposed to do? If I would have kept going I maybe could have squeezed out 5 more reps. I'm not sure if I was supposed to keep going? Stephen said to go until I failed, and to me hitting the bottom of the target was a fail. Meh. Disappointing. I would like to redo this at some point, although I'm sure there are plenty of wall balls in my future *emoji with line across the mouth* *gun to head*

6/6/2015

A. Squat clean, build to a moderate single
+
For 10:00
Evens- 1 muscle up
Odds- 5 axle shoulder to overhead, 70
+
For 10:00
Evens- 1 legless rope climb
Odds- 3 power snatches, 95

A. 220 (PR + 10)
+
complete
+
complete


Woah! Today was so awesome. I was not expecting to hit a clean PR whatsoever, especially since I haven't worked out in five days and I've been eating sugar and pizza. I was originally going to just build to a moderate single, and all the blue 45s were gone so I put on the red 55s. I didn't realize that it was adding ten pounds per side instead of ten pounds total, so I thought I was starting at 135 and not 145. I worked up to 205, which is what I assumed was 195, and cleaned it pretty easily. Stephen pointed out I was actually at 205 and encouraged me to go for 215. I hit it relatively easily so he told me to go for 220, and I got it! It was the coolest!  I tried for 225 and failed, I didn't even get under it. I think I could definitely hit it in the next month or two, if I knew I was going for 225 I would have started heavier and made bigger jumps. 

The muscle up EMOM was not the best, I felt very heavy on the muscle ups (THERE'S the sugar and pizza). I kept the axle really light because I was feeling some soreness in my left shoulder, I still need to see Balza about that. 

Legless rope climbs were really easy and they're getting faster, although I still need to work on getting all the way to the top before I start using my legs on the descent. Power snatches were easy and fast. 

Ready to get back to normal training!

6/4/2015

Day 4 of rest week

Z1 airdyne, off every few minutes for mobility
sleepy bee with Heather
mowed the lawn

IS IT TIME TO TRAIN YET

6/3/2015

Day 3 of rest week

went shopping, was once again reminded why I hate wearing real clothes
ate some homemade strawberry shortcake

I'm ready to get back to the gym 

6/2/2015

Day 2 of rest week

ate a chocolate muffin
went for a walk with Heather on the Loveland bike trail 

6/1/2015

Day 1 of rest week 

Slept in and ate a pizza

I miss my team already 

5/26/2015

A. Snatch event run-through
B. Handstand walk, 100' for time
+
DL/CTB work with Conner
+
For time:
25 muscle snatches, 55
5 rope climbs
20 thrusters, 75
+
10:00 airdyne @Z1

A. 145-150-155
B. :51
+
complete
+
4:33
+
complete


I was really happy with the snatch event run through. I worked up to 145 pretty quickly (95-115-135-145) and hit it once during the actual run through. Stephen told me to go up to 150 so I did, and I got it! Then he told me to go up to 155 and I hit that as well. Every snatch was easy. I was very happy to get 155, it's 10 pounds under my snatch PR and it wasn't difficult. Stephen said I might PR my snatch soon. I would love to hit a 170 snatch in the next few months.

Handstand walk was better than Saturday but still didn't feel great, I really think wearing my lifting shoes makes a difference. I was able to do the first 50' unbroken, had a quick turnaround, but I fell down in the same spot as Saturday (40'). Meh. I'm hoping this will be quicker at regionals since we won't have to stop and turn around. 

DL/CTB work with Conner was the best session we've had so far, we've become more comfortable with the deadlifts. Pull ups were also better, I jumped to the bar instead of having him help me up and that made a big difference on my grip. Jessie told us to hold our feet in the hollow position until both of us were matched up, then start the pull ups. It REALLY helped, we were able to sync up so much better after we started doing that. 

The muscle snatch piece was pretty slow. I broke up the snatches 12/8/5. Rope climbs took too long, I was resting too much between climbs. Thrusters were broken up 8/7/5, also too much rest between sets. I missed my partners.