7/10/2016

Long, unplugged hike

DNS


I had a LOT of shit to get done before I met up with my buds in OTR so I didn't have time to hike. However, Heather said she is cleared to hike now so I'll be able to get back to it now that I have my hiking buddy back. Huzzah! 

7/9/2016

A. Power clean & split jerk, build quickly to a tough single for the day
+
AMRAP in 5:00
Strict handstand push ups
+
Partner work TBD
+
Bis, tris, and abs of choice

A.185
+
50
+
LONE WOLF
3 rounds for time @90%
400m run
25 kettlebell swings, 35
100m sandbag carry
25 burpees
(22:41)
+
complete


As I was warming up for the clean and jerk I noticed I had a weird pain in my right hand every time I bent my wrist back or put the bar overhead. It was more of an annoyance than a problem so I decided to lift anyways. I stopped after 185, it was getting really uncomfortable every time I would catch the bar overhead. I must have landed weird during a bar muscle up yesterday because the pain is in my hand and wrist. I bet I just caught it funny when I turned over for a bar muscle up. I decided to just call it for the day, I know I can do more than that but it was starting to really bother me. 

I thought my hand might bother me during the handstand push ups but I was able to sort of point my hand out at an angle and it didn't hurt. Strict HSPU felt slow today, I did a set of ten and then smaller sets after that with a lot of rest in between. Meh. Not the best. 

I was actually pretty proud of myself when I came up with the individual version of the partner workout. This was basically a summary of everything I need to be working on. Running, breathing through long workouts, and burpees. I tried to just stay very steady on everything. I considered putting rest between the three rounds but I figured I would get more out of it if I just worked the entire twenty minutes (SINCE LITERALLY EVERY WORKOUT IN THE OPEN WAS A BILLION MINUTES LONG. LOOKING AT YOU, CASTRO). The running actually felt pretty good, no knee pain! I tried to stay as steady as possible on the burpees but they definitely slowed down in the third round. I was actually on pace to finish in twenty minutes but during the third round my sandbag split open as I was picking it up. I wasted time trying to find another one (the one I picked end up being heavier) and when I hit the 50m mark outside my OTHER sandbag split open! Not the best luck. So I ended up tacking on a few minutes to my time due to technical difficulties. Overall, I was pleased with this. 

7/8/2016

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

PM
5:00-8:00 strict muscle up practice
+
A. Squat snatch, 7x3 @95 touch and go, begin a set every :45
B. Back squat, 2-2-2-2, 22x1; 2:30 rest
+
AMRAP in 9:00
6 thrusters, 85
3 bar muscle ups
+
For time steady:
50 GHD sit ups
200m farmers walk, 53/hand

AM
complete

PM
complete
accumulated 7 singles
+
A. complete
B. 210-220-230-240
+
7 rounds + 1 bar muscle up
+
7:30


Strict muscle ups weren't as easy as last week, turnover didn't feel as aggressive. I had one fail but managed to accumulate seven singles. I didn't go for any doubles today because they were just feeling slow. 

Snatches felt really good, I actually ended up taking off my belt after the first set because it was getting in the way. I might start messing around with not wearing a belt when I snatch just to see how it feels. 

Back squats were good, 240 was tough.

I definitely moved way too slow on the AMRAP, I should be able to get nine rounds on something like this. I was on pace to get one round per minute but I started resting too long before each set of bar muscle ups. Everything was unbroken, I was able to move from the muscle ups to the thrusters pretty quickly but for some reason I was resting between the thrusters and muscle ups. I just couldn't force myself to jump up there. At one point I was standing there staring up at the bar and Alex came over and asked how much time I had left. I told him I had a little over a minute and he said "Well Jesus, get moving sister." 

The GHD workout was rough. These are just the worst. I was moving pretty well until I hit thirty, then I started to slow wayyyyyy down. I think I finished the GHD sit ups in 2:30, this was definitely not regionals speed at all. It took me awhile to make my way over to the door for the farmers walk, I was really dizzy. I had to take a second before I picked up the kettlebells. I thought I would be able to just go 100/100m on this but I had to break it up a lot. This took forever. I hate GHD sit ups. 

7/7/2016

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

complete
+
complete 

7/6/2016

AM
45:00 assault bike @Z2, same pace as last week

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. Squat clean, build quickly to a tough (not max) single
+
For 10:00
evens- 1 squat clean + 1 hang squat clean + 1 front squat, moderate, crisp reps throughout
odds- 2-3 dead hang to inverted
+
10:00 @80%
10 strict pull ups
10 alternating reverse KB lunges, 35/hand
.5 mile assault bike

AM
complete
315 calories

PM
A1. complete
A2. complete
B. 205
+
complete
135-145-155-165-175
3 DHTI each set
+
complete


Let me just say this. The 45:00 assault bike SUCKED today. It was just the worst. It was so difficult compared to last week, I couldn't believe how bad I felt literally the entire time. My legs were tired, I was having trouble holding it at 49 RPM, and I was breathing pretty hard compared to the other previous weeks. I actually considered quitting several times. I was fifteen minutes in and I thought, "there's no way I can do another THIRTY MINUTES of this! I feel awful!" but I kept going. I told myself to just get to thirty minutes and then I would be in the home stretch, but I seriously almost stopped a couple times. BUT I DIDN'T. I knew that mentally I needed to just stick it out even though it felt shockingly bad this week. I have no idea why it was so hard today. I was actually angry as I was doing this because I couldn't believe how shitty I felt. Fitness is hard. Hopefully it was just an off week. 

Squat cleans were super weird today, I was pulling WAY too early and wasn't fully extending my hips before dropping under the bar. I was basically pulling a Sam Dancer and just staying in the squat position for the entire lift. It was so weird, especially because my cleans went so well last week. My legs were also really fatigued coming out of the squat. I managed to work up to a (slow) 205 with no misses. This was just a very "off" session. 

Luckily things turned around during the EMOM. I started at 135 and added ten pounds each set to end at 175 for the final set. Hang cleans were really fast and everything was crisp and easy. 

I moved pretty slowly through the 80% piece, at this point I was mostly just hot and tired. KB lunges weren't as bad as I thought they would be. Strict pull ups were broken up 4/3/3. 

7/5/2016

AM
10 sets:
500m row @2:06.0-2:06.9 for all sets
2:00 walk rest (5:00 between sets 5&6)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 mat
5 dragon flags
+
A. Push press, 3-2-1-1, 21x1; 2:00 rest
B. Clean-grip deadlift, 12x3 @105% of 1RM clean, 11x1, begin a set every :60
+
5 sets for even times:
15 KB swings
15m handstand walk
45 double unders
2:00 rest
+
Crossover Symmetry recovery

AM
2:05.8
2:06.0
2:05.9
2:06.2
2:06.2
2:06.1
2:06.0
2:06.4
2:06.4
2:06.0
2:06.1

PM
complete
+
A. 135-145-155-165
B. complete @235
+
1:35
1:34
1:34
1:34
1:49
+
DNS


I was really surprised to hit 165 on the push press, this ties my PR. It got stuck a little bit going up but I was able to press it out. 

My shoulders were smoked during the workout. The heavy KB mixed with the handstand walk was tough. Handstand walk was pretty good today and I was able to go unbroken until the last set, I came down around 40 feet. I need to get better about kicking right back up instead of standing there shaking out my arms. Double unders were unbroken for all sets. 

I didn't have time to do any Crossover Symmetry recovery, had to get to CFC for an assessment. 

7/4/2016

A. Front squat, 2-2-2-2, 20x1; 2:30 rest
B. Toes to bar, 15x3 unbroken, begin a set every :20
+
AMRAP in 10:00
3 squat cleans, 155
15 assault bike calories
27 wall balls, 14 to 9'
+
Crossover Symmetry recovery

A. 185-195-205-215
B. complete
+
2 rounds + 15 calories
+
DNS


Front squats went really well today, I think the hardest part was how heavy it felt in the front rack but the squat was easy. 

Toes to bar were super easy.

I really enjoyed the AMRAP, I thought I did pretty well on this? I tried to keep transitions really short. Squat cleans were all singles with short breaks in between. Wall balls were broken up 17/10 because I wanted to leave something in the tank for the squat cleans. I really wanted to get back to the wall balls but alas, I did not. 

I trained at Continuity before I coached the 9:30 class and I didn't have time to do any shoulder accessory stuff before class.