8/1/2016

A. Front squat w/chains, 2-2-2; 2:30 rest
B. Squat clean, build quickly to a heavy single for the day
+
6 sets:
500m row @2:04.0-2:04.9/500m 
2:30 walk rest
+
Crossover Symmetry recovery

A. 155-170-185 (plus chains)
B. 210
+
2:04.0
2:03.9
2:03.8
2:03.9
2:03.9
2:03.6
+
complete


Front squats were tough today, I definitely rounded my back on my final rep at 185. 

Squat cleans were okay, I was doing that weird thing where I was jumping under the bar REALLY early, almost as if I wasn't fully extending my hips at all. I don't know why I keep doing that. I need to be more patient before I pull under the bar. These actually got easier as I went heavier, 205 was probably my best rep. I think I could have gone heavier than 210 but it was kind of slow on the way up so I called it there. 

I just couldn't hold the row pace at 2:04 today, I really was trying! I kept ending up at 2:03. Merrrrrr. 

7/31/2016

Long, unplugged hike

DNS


Unfortunately had to skip the hike this morning, had too much to do before I drove up to Dayton for the day. 

7/30/2016

10:00 triple under and free-standing handstand push up practice- alternate between the 2, nothing fatiguing 
+
A. Power clean from blocks (bar @mid-thigh), build to a heavy single in 10:00 (clock starts when you load the bar above 125)
+
For time:
3 strict muscle ups
6 muscle ups
9 bar muscle ups
+
Partner work, TBD
+
Bis, tris, and abs of choice

complete
+
A. 175
+
1:56 without the strict MUs
+
For time:
400m run
2 rounds of [12 toes to bar + 12 push ups + 24 air squats]
400m run
2 rounds of [12 toes to bar + 12 push ups + 24 air squats]
400m run
(15:10)
+
complete


TODAY WAS THE WORST.

Seriously, this was probably the worst training session I've had in a long time. I came into the gym exhausted and sore. I knew as soon as I started doing my freestanding handstand push ups it was going to be a bad day. My shoulders were so fatigued I couldn't string together more than two handstand push ups. I felt like I could barely control the negative into the next handstand. I skipped the triple unders today because my right knee was feeling a little weird. 

Power cleans from the blocks were also pretty terrible, 175 is usually light for me but today it was just really heavy. It was awkward cleaning from the blocks because I haven't done it in awhile and I was having trouble being explosive and dropping under the bar. I caught 175 really far forward and just called it there. 

Next came the strict muscle ups and these were a shit show. Five attempts, five fails. I just had nothing in my shoulders and couldn't pull. At this point I was pretty pissed and just wanted to be done. I decided to just skip the strict muscle ups because I clearly wasn't going to get any. I did all six regular muscle ups unbroken and bar muscle ups were broken up 3/3/3.  

The workout was pretty slow, my running wasn't great today. Toes to bar were broken up 7/5 each round. I tried to stay steady on the push ups but those get tough for me after awhile. 

I left this training session feeling very discouraged and mad. This was basically me the entire time:

Not a good day at all. Hopefully Monday will be better. 

7/29/2016

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

PM
A. Squat snatch, 10x3 touch and go @95, begin a set every :40
B. Back squat, 2-2-2, 20x1; 2:30 rest
+
3 rounds for time:
10 alternating DB snatches, heavy
15 handstand push ups
20 row calories
+
Not for time:
30 glute-ham sit ups
200m sandbag carry- switch sides as needed but goal is no drops
20 glute-ham sit ups
200m farmers walk, 35/hand
10 glute-ham sit ups

AM
complete 

PM
A. complete
B. 225-240-250
+
9:00 w/55# DB
+
complete 


Snatches were crisp but I was definitely breathing hard after this. 

Back squats felt heavy today, I wish I could get above 250 for two reps. 

The workout was fun, I thought I pushed myself pretty hard on this. I went at the same time as Leah because we had a similar rep scheme/movements and even though she wasn't doing the same workout as me I was definitely going pretty hard because I didn't want her to catch me. It has been good for me to work out with other people every now and then. Dumbbell snatches weren't bad the first round but got tough the second and third round. These are so awkward. Handstand push ups were unbroken until the third round, then I had to go 10/5 because I could feel myself slowing way down. I thought my row pace was good, I was trying to keep it between 1100-1150 cals/hr. I was on the ground after this one. 

Glute-ham sit ups continue to be the worst. 

7/28/2016

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 

7/27/2016

AM
45:00 assault bike @Z2 by feel- take heart rate every 5:00

PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 altnerating breathing out hard each rep; :30 rest
B. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, build quickly to a challenging set
+
For 18:00
1st: 1 squat clean + 1 hang squat clean + 1 front squat, moderate, crisp reps throughout
2nd: 8m sandbag walking lunges
3rd: 3 bar muscle ups
+
3 sets:
25 row @95%
3:35 rest

AM
DNS

PM
A1. complete
A2. complete
B. 145
+
complete
135-145-155-165-175-175
+
126m
124m
124m 


I was't able to complete my AM session today because I had to cover the 7:00 class last minute so I didn't have enough time. Sorry about that!

Snatches felt pretty good today, I didn't have any misses until I got up to 145. I hit the snatch but missed the hang snatch, I overshot and it went behind me. Stephen said it was a good miss. I tried again and got it pretty easily. 

Squat cleans were kind of rough, I did this EMOM in my metcons because I didn't want to lunge in my lifters. It was definitely harder to stay back on my heels and all the front squats felt heavy. I was planning on going up to 185 for the last set of cleans but once I started I realized I probably wouldn't be getting that high. Bar muscle ups unbroken every set. 

7/26/2016

AM
8 sets:
500m row @2:04.0-2:04.9 for all sets
2:30 walk rest (5:00 between sets 4&5)

PM
3 rounds not for time:
:60 handstand hold work
5 dragon flags
+
A. 1 push jerk + 1 split jerk, 5x1; 2:00 rest
+
For time:
15 deadlifts, 185
90' handstand walk
15 deadlifts, 185
+
2 sets @high effort:
1 mile assault bike
20 burpees
3:00 walk rest
+
Crossover Symmetry recovery

AM
2:03.8
2:04.0
2:04.1
2:04.2
2:04.0
2:04.2
2:04.0
2:03.9

PM
complete
longest HS hold- :22 
+
A. 145-155-165-175-185
+
2:06
+
4:08
4:06
+
DNS- ran out of time 


Rows were tougher than usual this morning, it was hard to keep the pace at a steady 2:04. I was more comfortable pulling at either 2:03 or 2:05, it was difficult to find a good pace today. 

My handstand holds are definitely getting better, this is the second week in a row I've been able to hold longer than :20. 

Really happy with the push jerk/split jerk, 185 is only five pounds under my current push jerk PR. Everything was crisp. 

The deadlift/HS walk workout was tougher than I thought it would be. Originally I was going to break up both sets of deadlifts into 10/5 but once I got going on the first set I just did all fifteen unbroken. HS walk was 45'/45' unbroken both ways. I broke up the second set of deadlifts 10/5, I could feel my lower back starting to light up and my cycle time was slowing down. This was a fun one. 

Guess what wasn't fun? The assault bike and burpees. Ew man, this combo is a real b-hole. I tried to hold 60 RPM on the assault bike and my legs were jello when I got to the burpees. Conner and Marcus Filly did three rounds of this in like nine minutes! It would take me at least twelve minutes to do that. I know it's coming, mostly because Stephen already told me I would be doing it at some point and because that's where my programming seems to be heading. RIP me. RIP my legs.