6/30/2016

4 sets:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg band pull-downs
:60 single unders
+
10:00 mobility work of choice

complete
+
complete 

6/29/2016

AM
40:00 assault bike @Z2, same pace as last week

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. 1 squat clean + 1 front squat, 10x1 building so last 2-3 sets are tough, begin a set every :60
+
For time:
15 ring muscle ups
15 bar muscle ups
+
3 rounds steady:
45' handstand walk
10 strict fat bar pull ups
200m run

AM
complete, 280 calories

PM
A1. complete
A2. complete
B. 125-135-145-155-165-175-180-185-190-200
+
5:19
+
complete


AM session felt GREAT this morning! I can't believe a few months ago I was nervous to do 20:00 at Z2. 

Squat cleans were awesome today, I think this was the best lifting session I've had in awhile. When I was planning my lifts on this I was originally going to try to get up to 215 but once I got started I realized that was probably a bit too overzealous for today (classic). I underestimated how fatigued my legs would get from the extra front squat on each set. Still though, every clean was fast and crisp and I had no misses. The clean at 200 was really easy but the front squat was a bit slow. I'm curious to see how high I would have been able to get if this was strictly a clean gauntlet without the front squat. I honestly think a 230 clean isn't too far off. 

Well guys, I was all excited for the muscle up workout and I basically sucked real bad. I was really disappointed with my performance on this. My clutch muscle ups were nowhere to be found today. I thought I would be able to open with a pretty large set on the rings but once I started I was all over the place. The rings were way too close together which made turning over difficult (I forgot to check this before I started) and I was swinging back and forth. I ended up breaking the ring MUs up 5/4/3/3 with way too much rest between sets. I was catching really low and pressing out a lot. What the eff. My muscle ups haven't been that shitty in a long time. I think I finished in a little over two minutes? I thought I would be able to make up for it by opening with a big set of bar muscle ups but alas, that was not the case. I did 4, 3, then doubles. I was resting a LOT between sets. These felt awful too, I could tell my kip was really restricted and I was catching really low. I did NINE bar muscle ups unbroken last week and today I could barely do three. I don't know what the deal was. I should have smashed this workout. Last year I did 7 ring muscle ups and 7 bar muscle ups for time and got 1:44 so this should have been closer to four minutes, not five. Bleh. 

Handstand walk was unbroken on the first and third round (I came down too early on accident on the second round) and strict pull ups were 4/3/3 every set. Also, today was the first time my knee didn't get aggravated after running! So at least that's something.

6/28/2016

AM
8 sets:
500m row @2:06.0-2:06.9 for all sets
2:00 walk rest (5:00 between sets 4&5)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
5 dragon flags
+
A. Push press, 3-3-3-3, 21x1; 2:00 rest
B. Clean-grip deadlift, 10x3 @105% 1RM clean, 11x1, begin a set every :60
+
5 sets for even times:
20 kettlebell swings, 35
60 double unders
20 row calories
2:30 walk rest
+
Crossover Symmetry recovery

AM
2:05.8
2:06.0
2:06.1
2:06.0
2:06.1
2:06.3
2:06.2
2:06.0

PM
complete
+
A. 105-115-125-135
B. complete @235
+
2:47
2:46
2:56
2:50
2:50
+
DNS- ran out of time


I forgot how much I dislike push press, I always want to just push jerk. My back was REALLY tight again today, what the heck. It's hard to believe my max push press is 165 because 135 was tough today. 

Clean-grip deadlifts were super easy today, huzzah! I was making sure to engage my hamstrings and not my back since everything was really off last week. 

Five rounds went well, I tripped up on my double unders during the third set and my rower also shut off so that's why it's a bit slower than all the others. Double unders were unbroken for the other four sets. 

6/27/2016

A. Front squat, 3-3-3-3, 20x1; 2:30 rest
B. Weighted false-grip strict pull up, build to a max
+
3 rounds for time:
30 wall balls, 14 to 9'
20 toes to bar
+
Crossover Symmetry Recovery

A. 175-185-195-205
B. 194 (144 BW+50)
+
8:47
+
complete


Front squats felt REALLY heavy today, these were a struggle. My back lit up and got really tight which never happens during front squats so I'm not sure what was going on. I guess I needed to spend more time warming up? 

Weighted false-grip pull ups went well, I'm happy with this. I thought strict pull ups would be more difficult after I basically ate garbage all weekend. 

Ehhhhh I know my time on the wall ball/TTB piece was slow but I really tried! Wall balls were 30, 20/10, and 18/12 with minimal rest between sets. The toes to bar always get me though. I broke them up into sets of five on the first round, sets of four on the second round, then threes twos and singles on the third round. I really lost it on the third round, I slowed way down and was resting too much between sets. My breathing was fine but my toes to bar were just slow. Ugh. These are the worst!

6/26/2016

Long, unplugged hike

DNS


Had to wake up on the early side to go to breakfast with my parents then had hours of work to do before I went to a going-away dinner. I will get back to hiking one day...

6/25/2016- DSC Summer Open

TODAY WAS THE BEST DAY EVER! I had so much fun at the DSC Summer Open, I'm so glad I decided to do this! 

A brief rundown of the day...

I arrived at DSC around 8:15 and weighed in (64.5kg=142 pounds, officially 7 pounds lighter than I was in April, thanks RP Strength) then proceeded to eat the rest of my breakfast/eat half a bag of sour patch kids. They gave us our lifting order and I found out I was last which meant I was opening the heaviest. I also realized I would be following myself, meaning there were no other lifters between any of my lifts. Everyone started warming up and lifting, including me, because I had a total brain fart about how lifting meets actually work. The meet started at 10:00 and I figured we would move through the snatches pretty quickly. However, I forgot about the 2:00 clock between each individual lift. I warmed up with everyone else but then realized I would be sitting around for another 45 minutes once the meet actually started. Oops. I really had no clue what to do to keep myself warm but prevent myself from fatiguing. I would hit a light snatch and then do some heavy pulls, but I was starting to panic about warming up too early. 

Snatch
When it was actually time for me to lift, I was a little worried that I had gotten too cold. My first attempt was 65kg (143.3 pounds) and the pull was actually super easy but I didn't punch my arms back far enough and I ended up losing it forward. I was super annoyed because this is not a weight I should be failing. I didn't even wait the full two minutes before I tried again, this time I power snatched it because I knew I would throw my arms back more aggressively. Nailed it. I went up to 70kg (154.3) and hit that pretty easily. 

Clean and jerk
I was more relaxed once the snatches were finished and this time I knew to wait to start warming up until the first lifter started her clean and jerk. It didn't take me very long to warm up for clean and jerk, but my legs were feeling fatigued coming out of the squats so I decided to just power clean everything. I opened with 82kg (180) which wasn't my original plan (I was going to open at 185) but I figured I had a better chance of hitting all three lifts if I went 180-190-200. This was exactly what happened, I made the 82kg clean and jerk, then hit 87kg (191.8) and 90kg (198.4). I realized I should have made 90kg my second lift and ended with something closer to my max, which is 210 pounds. Oh well, it's all a learning experience! I was happy to hit all three clean and jerks.

I ended up with a 160kg total and a 209.367 Sinclair score which put me in first place! This was awesome. I had a blast at this meet. Everything was really well-run, the volunteers were all really nice, and all the lifters were cool as well! It was also really nice to see Adam, Becky, Michael, and Jensen. I would definitely like to do another lifting meet at some point this year and go for bigger numbers. (150/160/170 snatch and 190/200/210 clean and jerk). I learned a lot and it was also good for me mentally. I need to be able to go out and confidently hit the weight and I need to not be afraid to open a bit heavier, I have to stop second guessing myself. Overall this was a great experience and I'm so glad I did it! Onward! 

6/24/2016

AM
30:00 bike @Z1, off every 5:00 for 4-6 moderate barbell upright rows, 31x0

PM
A. Snatch, build quickly to 85% of opener
B. Clean and jerk, build quickly to 85% of opener
C. Back squat, build quickly to a moderate, fast single- stop well before any grinding out of the hole
D. Muscle ups, 3x3 unbroken crisp reps, rest as needed
+
3 sets:
:10 row sprints
1:50 rest

AM
complete w/95#

PM
A. 125
B. 165
C. 235
D. complete
+
55m
54m
54m


Another really solid day, feeling very rested and strong for the meet. Snatch and clean and jerk were super easy today. 

Back squat was also much better than it has been the past few weeks. 

Muscle ups were ALSO better than usual, I was catching really high on every rep.