6/9/2015

AM
24 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%

PM
A. DB snatch, build to a 10RM/side controlled touch and go
+
For time:
2000m row OR 300FY, your choice

AM
complete

PM
A. 50/side
+
2000m row- 8:13.9 (PR of 4 seconds)


Legs felt really sore during the AM session today, it was hard not to feel any sort of burn during this. 

I wasn't sure how the DB snatch would go...I guess 50/side is pretty good? I'm not sure. The right side didn't start getting difficult until the 7th rep but it was still easy to control. The left side was sort of all over the place, it was much harder for me to keep the dumbbell straight on the way down, it kept tilting sideways. 

I was disappointed with the row, it's a PR but I know I could have done much better. Stephen told me to start slow-ish and increase speed every 500m. I tried doing that and for some reason I just couldn't, I would start to panic if it got above 2:05. I was basically rowing between a 2:03-2:05 the whole way, I tried to speed it up at the halfway point but I didn't give myself much room to increase pace. I tried kicking it up on the last 500m, I think I was rowing between 1:55-1:58? I was definitely under 2:00. I really thought I would be able to get closer to 8:00 on this. So far testing is not going so hot. 

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