8/25/2015

AM
15 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%
+
15:00 mobility of choice

PM
A. Power clean, build to a touch and go 2RM
B. 2 behind the neck push presses + 2 behind the neck push jerks, 4x1, 21x1; 2:00 rest
+
5 rounds for even times:
12 alternating shoulder taps
15 KB swings, 53
:60 walk rest
+
800m walk cool down

AM
complete

PM
A. 185 (190 Fx2, hit the first rep on both sets but failed the second rep)
B. 95-115-125-135
+
:44
:44
:44
:44
:43
+
complete


Merrrrrr. Still feeling tired and not 100% today.

I was really disappointed with the 2RM clean, I hit 185 for 3 last week. I did it for 2 this week and assumed I would be able to hit 190, which is my current power clean 2RM. I hit the first rep but caught it weird so my hands were in an odd position and I couldn't really return it so I just dropped it. I went for it again and got it easily on the first rep but barely missed the second rep. Efffff. This was disappointing. I should be able to do at least 195 for two these days. 

Behind the neck stuff was cool, shoulders still feeling a bit sore. 

I enjoyed the shoulder tap/KB swing piece, it got pretty tiring with only a minute between sets. 

I'm tired.

8/24/2015

AM
5000m row @Z1

PM
A. Squat snatch, 1-1-1-1-1 (not maxes); 2:00 rest
B. Back squat barefoot, 5x2-3, 31x1; 2:30
+
For 10:00
Evens- 3-4 unbroken bar muscle ups
Odds- :30 double unders
+
3 rounds not for time:
10 moderate trap 3, 30x0
15 light/moderate reverse hypers

AM
complete, off every 1000m for 3:00 mobility

PM
A. 125-135-145-150-155
B. 145-155-165-175-180(2)
+
complete
4 bar MUs eachs set
+
complete
10# for trap 3
35#/side for RH


Holy shit. This is probably the worst my legs have ever felt. I added in some mobility in the AM session because I was so stiff, the first set of 1000m was pretty rough. 

This is going to sound dramatic, but I was dreading the snatches today. The thought of dropping into a squat just sounded like the worst thing ever because my legs were basically useless. As I was warming up they started loosening up a bit but I still didn't think I would be able to snatch any higher than 125. I surprised myself by working up to 145 pretty easily. I went to 155 but failed twice, so I dropped down to 150. I went back up to 155 but I failed it twice because I was being a little bitch and not pulling my arms back. The pull was really fast and easy but I wasn't being aggressive in the turnover, as per usual. That's always the problem. I think I need to start focusing on this more in my snatch warm up. I finally hit 155 on the third attempt. I feel like I'll never snatch over 155 again.

Back squats were pretty terrible, legs were garbage. 

The EMOM was cool, bar muscle ups are feeling great. 4 unbroken each set. The :30 of double unders actually got surprisingly tough, I figured I was averaging about 50-60 double unders per set. 

Not for time stuff was pretty pathetic, I was feeling really drained and tired by this point. Definitely still recovering from the competition(s) because my arms, shoulders, and legs were so tired. 

8/23/2015

Long, unplugged hike

45:00 walk @Ault Park with Brandie and Austin.


Excellent day. I met up with Brandie, Austin, and Mark for lunch at Sleepy Bee. I had the nutty bee gluten free pancakes and it was just a delight. We also ran into good old Tommy Towers as we were on our way out, so that was a real treat. Then Brandie, Austin and I drove over to Ault Park to walk around. It felt really good to stretch my legs, they are extremely sore from the competition yesterday since basically all the events involved lower body. Relaxing day with my buds. 

8/21/2015

AM
3-4 rounds easy of:
3:00 airdybe
3:00 row
3:00 mobility work of choice

PM
A. Thruster, build very quickly to moderate single-leave 15-20 in the tank
B. Close-grip bench press, 2-2-1-1, 20x1; 2:00 rest
+
10:00-15:00 very easy movement prep for tomorrow
+
6 sets:
:60 airdyne @ very high aerobic effort
:60 airdyne @50%

AM
3 rounds complete

PM
A. 160 (170 Fx1)
B. 130-135-140-150(PR+5)
+
complete
+
complete


Thrusters felt great today, I worked up to 160 in three attempts. I went for 170 but caught it weird so the press out was awkward and I failed the lift. Boooo.

I'm SO HAPPY I finally hit a PR on my bench press, it has been well over a year since the last PR. I had been stuck at 145 forever. 150 definitely wasn't pretty, my back was pretty arched and for a split second I didn't think I was going to make it but I got it, even with the tempo. 

Movement prep was basically just thrusters, running and wall balls. Not a ton I could really do here since half the workouts hadn't been announced yet. 

8/19/2015

AM
7-8 sets:
:60 row
:60 freestanding handstand practice- goal is to stay w/in a 4-6' mat
:60 airdyne
:30/side plank
:60 single unders

PM
A. Snatch balance, 2-2-2-2, 2:00 rest
B. Pendlay row, 10-10-10, 20x0, 2:00 rest
+
For time:
100' handstand walk
200m farmers walk, 53/hand
+
3 sets:
:15 prowler sprint w/straight arms, add a little weight
+
10:00 walk or bike cool down

AM
7 sets complete

PM
A. 95-105-110-115
B. 85-95-105
+
4:49
+
complete with 95# on prowler
+
complete


Enjoyed the freestanding handstand practice this AM, these are definitely getting better. 

Snatch balances were much better than last week, after my AM session I spent a long time on hip mobility and it really helped in the PM session. My hips weren't nearly as tight as they were last week. 

Pendlay rows were good, 105 got tough during the last three reps. 

The handstand walk/farmers carry workout was pretty disappointing. My handstand walk felt terrible, I should have hopped on the ski erg to warm up my shoulders before I did this. Forearms felt really stiff. I broke twice on the way down and twice on the way back, not okay, that's pretty sad. It took me 1:29, which is way too long. I don't know why my handstand walk is really slow all of a sudden, it was on point during regionals practice. This was frustrating. I was able to do the first 75m of the farmers walk unbroken, then I had to put down the kettlebells. Grip and shoulders were getting really fatigued. I tried to go as long as I could without putting them down. Merrrr. I should have done much better on this. 

Prowler sprints were much worse than last week, my legs were dead. I'm not sure why my legs have been feeling so tired lately. This does not bode well for my competition this weekend, considering most of the workouts involve squatting. 

8/18/2015

AM
5 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%
+
3 rounds not for time:
5 strict pull ups
7 kipping handstand push ups
:30 passive 2-hand hang from bar
:30 FLR on ground 
+
5 sets:
:60 airdyne @weird speedometer pace
:60 airdyne @50%

PM
A. Power clean, build to a touch and go 3RM
B. 3 behind the neck push presses + 1 behind the neck push jerk, 4x1, 21x1; 2:00 rest
+
5 rounds for even times:
10 alternating shoulder taps
12 KB swings, 53
:90 walk rest
+
800m walk cool down

AM
complete

PM
A. 185
B. 85-105-115-120
+
:38
:37
:37
:37
:37
+
complete


Solid day. Really enjoyed the AM session, kipping HSPU felt great. 

Power clean 3RM was a 5 pound PR, I didn't go for 190 because I caught the third rep relatively low. I just feel like I should be able to do more on this...meh. I think I'm being greedy. 

Behind the neck push press got difficult on the third set, push jerk was always very easy. 

I really liked the shoulder taps, I've never done those before. 

8/17/2015

AM
6000m row @Z1

PM
A. Squat snatch, build to a tough single for the day
B. Back squat barefoot, 5x3-4, 31x1; 2:30 rest
+
For 16:00
1st: 3rd unbroken bar muscle ups + 3 CTB pull ups
2nd: :20 double unders
3rd: 5 L-leg pistol w/pause @bottom, assist @bottom & return to standing if needed
4th: 5 R-leg pistols w/pause @bottom, assist @bottom & return to standing if needed
+
3 rounds not for time:
4 light/moderate trap 3, 40x0, scaps back and down, initiate the movement w/low traps and opposed to shoulders
15 light/moderate reverse hypers

AM
complete

PM
A. 155(160 Fx1)
B. 145-155-165-170-175(3)
+
complete
+
complete
15# for trap 3
45#/side for RH


Snatches started off really badly today. I was all over the place, I worked up to 135 easily then went to 145 but failed it, so I went back down to 140. Then I hit 145, then went for 155 but failed that twice. I was getting under it but I wasn't punching my arms back all the way, it kept falling forward. Duprie told me to "quit fucking around" and I made the lift on the third attempt. Tried for 160 and failed so I called it there. I recorded my first two fails at 155 and I'm definitely going to start recording myself more often, it really opened my eyes to what I needed to fix. I noticed I wasn't being patient in the set up and I wasn't starting with my chest up. When I failed the second attempt at 155 my set up looked like this:

When I tried a third time and made the lift, my set up looked like this:

The pull on the third attempt was so much easier because I set up in a better way. I also didn't warm up my hips enough before I started lifting. I talked to George and he gave me some warm ups to do before snatching so I'll try those next week. I need to work on consistency. I need to set up and pull the same way every time. Right now I feel like I'm setting up and hoping I make the lift as I go. 

Back squats were really tough today, legs were fried.

I really enjoyed the EMOM. Bar muscle ups were the best they've ever been, super easy and fast and barely any bend in the arm at the top. Definitely feeling lighter these days. I liked the bar muscle ups right into the CTB pull ups. Pistols are getting so much better! Very pleased with the progress on these. I'm very excited I don't have to wear lifters for these anymore. Thanks Stevo!

I realized that last week I completely blanked on how to do trap 3 correctly, I was going out instead of up. I corrected it this week. Oops.