6/22/2015

AM
5000m row @Z1

PM
A. Back squat, 3-3-3-3 build so that only last set is heavy, 2:30 rest
B. Muscle ups, 3x AMRAP(-1) unbroken, 2:00
+
For 15:00
1st min: 6 alternating pistols w/:01 dead stop @bottom
2nd: 7-10 tough ring rows
3rd: 40 double unders
+
3 rounds not for time:
5/side powell raises, 40x0
10 light/moderate reverse hypers

AM
complete

PM
A. 175-195-215-230
B. 8-6-5
+
complete
+
complete
10# DB for PR
25#/side for RH


Back squats were feeling good today, I think the PR last week boosted my confidence a bit on this. 230 was tough, I was having to pause for a second at the top before each rep, but I think I still could have gone a little heavier. 

Mehhhhhhhhh the muscle ups were disappointing. They are still feeling very off and I'm not sure why. I was able to get 8 the first set, which ties my muscle up PR. The 8th rep was a struggle, I caught it REALLY low and it took me probably five seconds to steady myself and press out of the dip. The second set was the worst, my swing was all over the place and I was just not in a good rhythm at all. The third set was alright, my hands were starting to hurt at this point. Meh. These have definitely been much better than they were today. All the sugar I had on Sunday probably didn't help either. I've just been feeling very heavy lately and I'm looking forward to tweaking a few things with my food so I can lean out more and feel lighter. 

The pistols with the dead stop at the bottom were hard, oh my god. This was frustrating for a number of reasons. I was wearing my lifting shoes but I wasn't able to pull up my knee sleeves since it was so humid, so my pistols were slower than normal. I know this will only help me because I need to get used to doing pistols without relying on knee sleeves, but every rep was such a struggle and very slow. Also, I go up on my toes for pistol squats instead of staying flat, so it was difficult to stay balanced in the dead stop at the bottom. There were a few times when I would tip over and have to use my hand to steady myself. These were pretty frustrating. Rings rows were completed with feet up on a box. I did 9 the first set, then 8/7/7/7. Double unders were all unbroken except for the third set.

6/21/2015

long, unplugged hike

I was not able to complete this today due to birthday/father's day activities. 

I had a great day. I had plans to meet Heather for breakfast at Sleepy Bee and when I got there, all my friends were waiting for me. Mark, Brandie, Austin, Emily and Cody surprised me! It was the coolest. Those guys are just the best and I'm lucky to have them as friends. After breakfast we walked to Red Tree and got some (more) coffee. Then Pat and I saw Jaws as his Father's Day gift since it's his favorite movie of all time and they were showing it at the movie theater to celebrate it's 40th anniversary. 

Pretty excellent day. 

Birthday breakfast with my best pals

6/20/2015

A. Front squat, 8x2 @50-55% 1RM, 10x1, begin a set every :60
B. Weighted pronated CTB pull ups, 3x3-5, 31x0, 2:00 rest
+
AMRAP in 10:00
200m run
15 unbroken wall balls, 14 to 10
3 dead hang to inverted, controlled descent
+
Not for time:
1200m sled drag outdoors, heavier than last week

A. complete@125
B. 10-12.5(4)-12.5(3)
+
3 rounds + 10 wall ball
+
complete with 70# on sled


It's nice to be front squatting again, I really enjoy it. 

Weighted CTB pull ups were WAY harder than I thought they would be, I got a little ambitious on this. I have never done these before so I did a few strict CTBs with just bodyweight and thought it would be fine to just add ten pounds for my first set. I was able to get five reps, but it was really tough. I added 2.5 for the next set and only got four. The tempo was making it really difficult. 

I thought the AMRAP went well, breathing felt great the whole time and I thought my transitions were pretty quick. Wall balls were really easy today. The dead hang to inverted sort of halted the flow, it was very interesting to have those in the middle of an AMRAP and it was actually the hardest part. It was really tough to do those when I was breathing harder, I've only ever done them in Z1 pieces. 

Sled drag was completed in the rain with my buddy Brandie. We had a lovely chat and also had three different strangers ask us what we were training for. 

6/19/2015

AM
45:00 airdyne @Z1, off every 5:00 to walk around for :20-:30

PM
5:00-10:00 strict deficit handstand push ups practice
+
A. Deadlift, build to a max for the day-make sure I'm there for these
B. DB bench press, 6-6-6-6, 41x1; 2:00 rest
+
5 sets:
500m row @2:03.0-2:03.9/500m
2:00 walk rest

AM
complete

PM
complete
+
A. 345 (PR+20)
B. 15-25-35-40
+
2:03.1
2:03.4
2:03.3
2:03.2
2:03.1


Strict deficit HSPU practice was tougher than I thought it would be, my shoulders were really sore. Maybe I didn't warm them up properly? I did a few regular strict HSPU then added 45s, then 10s on top of that and that's where I stopped. It wasn't so much pressing out of the handstand as it was keeping my feet on the wall and not falling over. I would press up and my feet would start coming off the wall, so technically it was a no-rep. I just need to keep working on it. 

I was SO EXCITED about the deadlift PR! I thought I would probably PR by at least ten pounds today, I haven't tested a deadlift max in a year. Stephen was standing next to me the whole time and he would just tell me what weights to add/subtract. I had no idea what was on the bar once I got past 195, and I think that definitely helped because I wasn't over-thinking anything, I was just lifting. I pulled 335 and said, "This is starting to get pretty hard" and Stephen said "Do you know how much is on the bar? That was a 10 pound PR" so that was pretty awesome. He told me to add five pounds on each side and go for 345. I got it! It was pretty tough and I definitely got lightheaded when I reached full extension. It's pretty cool to be able to deadlift 200 pounds more than my bodyweight. 

DB bench press actually went better than I thought it would, I used to really suck at this but it has improved a bit. 

Row repeats felt harder than they should have....merrrrr. 

6/18/2015

(Made up from Tuesday)
24 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%

complete

6/17/2015

AM
6 sets easy:
:60 row
:60 FLR 
:60 airdyne
:30/side plank
:60 single unders

PM
A. Overhead squat, 4x3-4 @42x1, 2:00 rest
B. Muscle ups, 3xAMRAP (-1) unbroken, 2:00 rest
+
4 sets:
:30 row @100%
:30 rest w/feet in straps
+
3 rounds not for time:
10-12 light reverse hypers
5-10m handstand walk
:30 L-sit on parallettes accumulation 

AM
complete

PM
A. 105-115-125-135(3)
B. could not do this due to tear on my hand, subbed in 10:00 of strict MU practice
+
159m
149
143
140
+
2 rounds complete (ran out of time before I had to coach class)
10#/side on RH


Meh today was just okay. The overhead squats actually went pretty well, the tempo was definitely tough but today was actually the best my OHS have felt in a long time so I was happy about that. I almost had the fourth rep at 135 but I tipped forward coming out of the bottom and lost it. That tempo is no joke but overall these felt really solid today. 

I was pretty sad about not being able to do the sets of max unbroken muscle ups, (maybe I can do this another time when my hand isn't shredded?) I probably could have hit a PR on these today. Oh well, another time. I decided to work on strict muscle ups instead, and it did not go so well. My first four reps weren't very close, Stephen said I was pulling too slowly and not being aggressive enough turning over. The 5th attempt was probably the closest I've ever been but I still felt like my hands were in a weird position and I couldn't turn over. I am going to watch some progression videos because it's really bothering me that I can't do this. I'm making it my goal to get a strict muscle up by the end of the month, DAMMIT. Nobody makes me bleed my own blood! NOBODY.

The row sprints felt very terrible, as expected. I should have stretched my legs more before I did this, they were really tight the entire time. After this was over I was bummed out because I thought I did worse than the last time I tested this, but it turns out I actually improved. I tested this in October and my numbers were 154, 145, 140 and 139. Today they were 159, 149, 143, and 140. So not a huge improvement, but still better than last time. 

I was only able to complete 2 rounds of the NFT stuff before I had to rush out and coach class. I was definitely not recovered enough from the row sprints while I was doing this, I thought I was going to puke during the reverse hypers. 

06/16/2015

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

PM
A. Power clean, build to a max
B. Behind-the-neck shoulder press, 3x7-10, 31x1; 2:00 rest
+
21-15-9 for time:
Deadlifts, 155
Box jumps, 20
Burpees
+
10:00 airdyne @Z1

AM
subbed in an hour nap between coaching classes due to terrible nights sleep, will make up on Thursday

PM
A. 212 (PR+2)
B. 55-65(9)-65(8)
+
7:43
+
complete


I was up most of the night with a really bad stomach ache so I didn't get much sleep before I had to wake up at 4:30. I took a nap on the couch at the gym during the time I would normally do my Z1 so I will make this up on Thursday, I wanted to make sure I felt good for my PM session. 

I was excited about the power clean PR, it's been awhile since I hit a PR on this. 212 actually wasn't very hard. I went for 215 but totally chickened out. I think I could probably hit it in the next few months. 

The behind the neck press was HARD. Oh my. I was able to get 10 reps at 55 so I went to 65, I thought I was going to hit 10 for sure but on the 9th rep I paused too long behind the neck and lost the momentum to press it up. I was only able to get 8 reps for the third set. This was tough and I'm sure I'll be seeing more of this in the future. 

I thought the deadlift/box jump workout went well, although my burpees definitely could have been faster. I broke up the deadlifts 11/10, 7/4/4, then 9 unbroken. I tried to stay moving on the box jumps and keep my transitions short but I still could have been faster on this.