12/10/2015

OFF

12/9/2015

AM
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]

PM
A. Power snatch, 2-2-2, :90 rest
B. Snatch pulls, 2-2-2 starting @best load in A and building, :90 rest
C. Snatch-grip deadlift, 2-2-2 starting @best load in B and building to heavy double, :90 rest
+
3 sets for even times:
10 handstand push ups
20 KB swings, 53
30 row calories
40 double unders
4:00 walk rest

AM
6 sets complete

PM
A. 115-125-135
B. 135-165-185
C. 185-205-215
+
3:59
3:59
3:58


Today was really fun!

I enjoyed A,B&C a lot, it was cool starting with the best previous load. Power snatches were so easy, 135 was no problem for a touch and go double. I think I could have hit 140 if I tried. Snatch pulls were also very easy, and the snatch-grip deadlifts felt really good as well. Overall I really liked this. 

The 3 sets for even times were tough, I didn't think I would be breathing that hard but I was really winded after the first set. Handstand push ups were sort of awkward, my legs were kipping faster than my arms if that makes sense. They were unbroken every set but just felt off. KB swings were also unbroken every set. I was rowing REALLY SLOWLY, I don't know what the deal was. I couldn't pull anything over 950 cal. I felt like I was rowing really hard but my pace was slow. Tripped up on the double unders on the first set but they were unbroken on the second and third set. 

12/8/2015

AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice

PM
A. Back squat w/chains, build quickly to a heavy single, then drop 20-30 pounds off the bar load and accumulate 3-5 singles, rest as needed
B. Muscle ups, 3x4-6 unbroken, 2:00 rest
C1. 1-arm DB row w/straps, 3x3-4/arm, 10x0, :30 between arms, :30 rest
C2. alternating axle front rack lunges, 3x12-16, 2:00 rest
+
800m walk cool-down

AM
complete

PM
A. complete up to 205, 4 reps @185
B. 5-5-4
C1. 55-60-65
C2. 16-14-16 w/90# 
+
DNS


Back squats were much easier than last week, 205 was relatively tough so I called it there. 

Muscle ups were weird today. I caught them all on straight arms for the first set but they were extremely slow, the push off the rings into the kip was almost like it was in slow motion. Even Austin told me it looked really slow. I decided to catch the next set in a normal dip and they seemed to be a lot faster but the push off the rings still felt weird. The next set was just fatigue, my kip was really small and I wasn't being aggressive enough. 

DB rows were easy. Lunges were okay, I thought there was 100# on the bar and didn't realize it was only 90# until after my third set. UGH MATH. 

I didn't have time to do the cool-down walk, I had to go get a rental car since I've had two cars die on me this week. LIFE. 

12/7/2015

AM
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod headstand hold

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips; :60 rest
B. Hang power cleans, build to a tough double in 10:00
C. Split jerk, 6x1 starting @105 and adding 10 to end @155; begin a rep every :60
+
3 rounds not for time:
6-8 moderate bent over DB reverse flies
7-10 moderate reverse hypers

AM
complete

PM
A. complete
B. 195
C. complete
+
complete
8# for DBRF
80#/side for RH


Good day! I'm already feeling much better and more recovered than last week. 

Hang power cleans were decent, although I would have liked to hit 200. 195 was not pretty, I caught both reps really low on my chest with my elbows down. I'm not trying to make excuses buttttttttt the bar I was using had hardly any spin which made it very difficult for me to whip my elbows around, especially on the second rep. The weight didn't feel heavy, it was just awkward because the bar was sort of delayed because the spin wasn't very fast. This definitely sounds like an excuse but I'm cool with it. 

Split jerks were easy and crisp, these are getting more comfortable overhead. 

I had a really enjoyable evening coaching classes tonight, each class was a great group of people, everyone was paying attention and working really hard. We laughed a lot. Good times were had by all. 

12/6/2015

Long, unplugged hike

30:00 walk complete

12/5/2015

5 sets:
3 unweighted strict supinated CTB pull ups
:30 rest
9 wall balls, 14 to 9'
+
5 sets:
5 toes to bar
:30 rest
3-5 weighted glute-ham raises, 20x1
:30 rest
+
Not for time:
800m sled drag, moderate

complete
+
complete, 25# for GHR
+
complete w/80# on sled
+
2 hour mobility clinic with Drew Cook


Wall balls were so easy! I love the 9' target. 

Toes to bar were also really easy, I realized I haven't done these in awhile and they felt great. 

It was a crisp but nice day for a sled drag. I was able to stay moving the entire time with hardly any breaks to switch direction. 

Also did some gymnastics work, I'm trying to work on a higher catch at the top of my muscle ups. When I was practicing today it felt like I was catching them on straight arms but then I watched the video (link) and it doesn't look like that at all! It still looks like I'm catching in a dip. Merrrr. I'm wondering if I should keep working on these or just go back to doing muscle ups how I do them normally. 

I attended the mobility clinic put on by Mobility Fit and it was awesome. I learned so much. I basically had no idea how to mobilize my lower body correctly so I picked up a lot of important tips from Drew and Kirk. I really liked how Drew said it's important to come in and mobilize to prepare for the workout and the actual movements instead of just coming in and aimlessly warming up. I'm definitely guilty of that, I tend to do the same exact warm up every single day (roll around on the foam roller, lacrosse ball, PVC pipe, blah blah) but I'm not properly warming up for the exact movements I'm going to be doing in training. I also had Drew look at my right leg after the clinic was over since I've been having a lot of tightness in my right knee and right ankle. He said the left side of my back has been getting tight when I squat because I'm trying to compensate for the right leg. He told me I should probably make an appointment with him or Kirk for some dry needling so I'm going to try to do that soon. 

12/4/2015

AM
3 rounds easy of:
3:00 airdyne
3:00 row
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB Farmers walk), switch @20m
3:00 mobility work of choice

PM
A. Snatch balance, 10:00 light tech work
B. Jerk balance, 10:00 light tech work
+
15:00 row @Z1, off every 3:00 for 10-20' handstand walk
+
 3 rounds not for time:
10 reverse hypers
:90 banded march

AM
complete

PM
A. complete up to 125
B. complete up to 135
+
complete
+
complete, 80#/side for RH


Very thankful for a lighter week, I needed it. I think my body was telling me I needed to chill a little bit. I talked to Heather about my diet and she organized my food into a new and improved food plan. We reduced my overall caloric intake a little bit since I want to lean out and stop feeling so bloated and heavy. I'm eating the same foods I was before, just timing them better and eating more chicken for dinner. I'll probably have to increase my carb intake once I get back to normal training volume but for now the new food plan seems great. Megan also got in touch with me about trying to sync up our training schedules so I don't have to train alone. I'm really lucky to have such a great coach and awesome friends. 

Snatch balances felt excellent today, I was able to work up to an easy 125. Every rep was really crisp and fast. 

Jerk balances were also really good, 135 felt solid overhead. For some reason when I set up for the jerk I'm putting my hands a bit wider than normal but when I actually jerk overhead they feel really close together. I know this makes no sense, but it's true! As soon as I jerk overhead my hand placement suddenly feels narrow. 

I really enjoyed the Z1 row and handstand walk combo, I wouldn't mind doing this more often. Handstand walk was pain-free and easy. 

The banded march is no joke, it gets tiring pretty quickly.