30:00 mobility
PM
45:00 swim @ Z1 - 1750 yards (44:30); alternated 125 free / 25 breaststroke; small break at 1050 (25:45).
31 October 2014
Friday
AM
30:00 mobility
PM
45:00 swim @ Z1 - 1750 yards (44:30); alternated 125 free / 25 breaststroke; small break at 1050 (25:45).
30:00 mobility
PM
45:00 swim @ Z1 - 1750 yards (44:30); alternated 125 free / 25 breaststroke; small break at 1050 (25:45).
30 October 2014
Thursday
10:00 light scap activation
+
A1. Weighted strict pull-up on rings, 1-1-1-1, 21X0; :60 rest
A2. Split jerk, 4 x 1 all heavy; 2:00 rest
+
3 sets:
10m KB walking lunge steps + 1 shoulder-to-overhead @ each step, 35/hand
2:00 rest
+
For 10:00:
Evens: 5-7 kipping pull-ups
Odds: :15 AirDyne @ high effort
+
3 sets:
:25 row @ max effort
4:05 rest
+
A1. Weighted strict pull-up on rings, 1-1-1-1, 21X0; :60 rest
A2. Split jerk, 4 x 1 all heavy; 2:00 rest
+
3 sets:
10m KB walking lunge steps + 1 shoulder-to-overhead @ each step, 35/hand
2:00 rest
+
For 10:00:
Evens: 5-7 kipping pull-ups
Odds: :15 AirDyne @ high effort
+
3 sets:
:25 row @ max effort
4:05 rest
Complete
+
A1. 25, 30, 35, 37.5
A2. 175, 185, 195, 200Fx2, 200! (PR +5)
+
Complete
+
Complete
+
133m / 1:33.9/500m avg
132m / 1:34.6/500m avg
132m / 1:34.6/500m avg
Solid day!
+37.5 on the ring pull-up was definitely a max. Took about 9 seconds to finally get my chin over the damned rings, but I got it without kipping.
Very happy with the jerk PR! 195 was super crisp, so I knew I had 200 today. Pretty cool to be able to throw 200lbs over your head :)
Lunge/S2O wasn't too bad. Not as bad as I'd heard from others.
Butterfly pull-ups were about the best they've ever been. Did 6 each round, and first 4 rounds were great! Kip got a little wonky on the last round, but I butterflied 3, then readjusted, then butterflied 3 again without letting go of the bar. Super excited to see progress here; I don't think I've ever gotten 6 before!
Row sprints were terrible. I felt like I was running on low by this point... it was definitely max effort, I just could not get the pace any faster. Slightly worse than June (133/134/134).
132m / 1:34.6/500m avg
132m / 1:34.6/500m avg
Solid day!
+37.5 on the ring pull-up was definitely a max. Took about 9 seconds to finally get my chin over the damned rings, but I got it without kipping.
Very happy with the jerk PR! 195 was super crisp, so I knew I had 200 today. Pretty cool to be able to throw 200lbs over your head :)
Lunge/S2O wasn't too bad. Not as bad as I'd heard from others.
Butterfly pull-ups were about the best they've ever been. Did 6 each round, and first 4 rounds were great! Kip got a little wonky on the last round, but I butterflied 3, then readjusted, then butterflied 3 again without letting go of the bar. Super excited to see progress here; I don't think I've ever gotten 6 before!
Row sprints were terrible. I felt like I was running on low by this point... it was definitely max effort, I just could not get the pace any faster. Slightly worse than June (133/134/134).
29 October 2014
Wednesday
AM
5-7 sets @ Z1:
500m row
20 AirDyne calories
25m reverse sled drag
7 unweighted hip extensions, 2022
PM
A. Clean-grip deadlift w/chains, 8 x 2 @ 205 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, 1-1-1-1-1-1 waveload @ 140-150-160; :90 rest
C1. Weighted glute-ham raises, 4 x 3-4, 30X1; :30 rest
C2. Ring support (top of dip), 4 x :36 accumulation (sets of :12); 2:00 rest
+
3 rounds for time:
35 double-unders
7 power cleans, 125
+
5:00 rest
+
For time & movement quality:
16 alternating kettlebell windmills @ 53, 3111 - you were doing these correctly
5-7 sets @ Z1:
500m row
20 AirDyne calories
25m reverse sled drag
7 unweighted hip extensions, 2022
PM
A. Clean-grip deadlift w/chains, 8 x 2 @ 205 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, 1-1-1-1-1-1 waveload @ 140-150-160; :90 rest
C1. Weighted glute-ham raises, 4 x 3-4, 30X1; :30 rest
C2. Ring support (top of dip), 4 x :36 accumulation (sets of :12); 2:00 rest
+
3 rounds for time:
35 double-unders
7 power cleans, 125
+
5:00 rest
+
For time & movement quality:
16 alternating kettlebell windmills @ 53, 3111 - you were doing these correctly
AM
5 sets complete in just under 40:00; 135 on the sled
PM
A. complete
B. complete
C1. 35(4), 40(3, 3, 2.5)
C2. complete
+
4:48
+
4:43
Still totally loving the power cleans after the heavy deadlifts. These felt super easy today.
Only the first round of double unders unbroken; tripped once in the second and third rounds (at 31 and at 8). Power cleans were all singles but tried to move quickly through these; I think transitions could have been a little faster, but not sure where else I could have improved...
Kettlebell windmills were really tough today - not sure if it's because I worked harder on the power clean piece than I did last week, or if it was just the added weight.
Knee felt really terrible on the first row of the Z1 piece this morning - so much that I considered subbing something else for the rowing. I ended up shorting the return of my stroke a bit for that first 500m so that my knees weren't flexing as far, but then by the time I got back to the rower for the second round, it had calmed down and was bearable, and gradually got better with each round. Just FYI...
PM
A. complete
B. complete
C1. 35(4), 40(3, 3, 2.5)
C2. complete
+
4:48
+
4:43
Still totally loving the power cleans after the heavy deadlifts. These felt super easy today.
Only the first round of double unders unbroken; tripped once in the second and third rounds (at 31 and at 8). Power cleans were all singles but tried to move quickly through these; I think transitions could have been a little faster, but not sure where else I could have improved...
Kettlebell windmills were really tough today - not sure if it's because I worked harder on the power clean piece than I did last week, or if it was just the added weight.
Knee felt really terrible on the first row of the Z1 piece this morning - so much that I considered subbing something else for the rowing. I ended up shorting the return of my stroke a bit for that first 500m so that my knees weren't flexing as far, but then by the time I got back to the rower for the second round, it had calmed down and was bearable, and gradually got better with each round. Just FYI...
28 October 2014
Tuesday
AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups
PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 7 x 1 @ 125; begin a rep every :60-:90
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 3-3-3, 21X1; 2:00 rest
D1. Pendlay row, 3 x 4-6, 20X0; :60 rest
D2. Close-grip bench press, 4-4-4, 20X1; 2:00 rest
+
6 rounds for even times:
6 strict pull-ups
7 push presses, 95
8 burpees w/jump to target 6" above standing reach
:75 rest
AM
complete
PM
A. complete
B. complete
C. 185, 205, 215
D1. 125(6), 130(5), 130(5)
D2. 150(3), 150(4), 150(3)
+
1:11
1:10
1:08
1:06
1:06
1:09
Kind of an off day, had a headache and nothing really felt great.
No misses on the snatches; went every 0:60. They didn't feel as effortless as last week, but really impressed with myself that I hit every one.
Box squats were weird, got better as the sets went on. Used a 14" box + 35lb bumper. Couldn't feel the knee at all on these. Stayed very light.
Had a hard time sticking to tempo on the Pendlay rows at 130. Bench did not feel nearly as strong as last week. Almost had the 4th rep on the first set, but I got a little stuck and said "nope" out loud, so Chelsea helped, but I shoulda/coulda fought for it.
6 sets were HARD. Shit. No matter how much better I get at breathing, burpees always make me so tired. I felt like the 0:75 rest wasn't long enough, but looking at my times, I guess it really was and I should stop whining. All pull-ups broken 3/3. Used a men's bar for the push press just to mix it up. Arms were like jell-o on the last 2 rounds, but happy to be consistent and happy to power through the burpees without taking any small rests on the ground (progress).
Knee still hurts pretty sharply below parallel, but no other issues. I've backed off the ibuprofen a bit (took 800mg before training today, but that's it), but still icing it a couple of times a day and thoroughly rolling everything out. Ughhhh. I feel like I've only been healthy for a grand total of 2 weeks this entire year.
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups
PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 7 x 1 @ 125; begin a rep every :60-:90
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 3-3-3, 21X1; 2:00 rest
D1. Pendlay row, 3 x 4-6, 20X0; :60 rest
D2. Close-grip bench press, 4-4-4, 20X1; 2:00 rest
+
6 rounds for even times:
6 strict pull-ups
7 push presses, 95
8 burpees w/jump to target 6" above standing reach
:75 rest
AM
complete
PM
A. complete
B. complete
C. 185, 205, 215
D1. 125(6), 130(5), 130(5)
D2. 150(3), 150(4), 150(3)
+
1:11
1:10
1:08
1:06
1:06
1:09
Kind of an off day, had a headache and nothing really felt great.
No misses on the snatches; went every 0:60. They didn't feel as effortless as last week, but really impressed with myself that I hit every one.
Box squats were weird, got better as the sets went on. Used a 14" box + 35lb bumper. Couldn't feel the knee at all on these. Stayed very light.
Had a hard time sticking to tempo on the Pendlay rows at 130. Bench did not feel nearly as strong as last week. Almost had the 4th rep on the first set, but I got a little stuck and said "nope" out loud, so Chelsea helped, but I shoulda/coulda fought for it.
6 sets were HARD. Shit. No matter how much better I get at breathing, burpees always make me so tired. I felt like the 0:75 rest wasn't long enough, but looking at my times, I guess it really was and I should stop whining. All pull-ups broken 3/3. Used a men's bar for the push press just to mix it up. Arms were like jell-o on the last 2 rounds, but happy to be consistent and happy to power through the burpees without taking any small rests on the ground (progress).
Knee still hurts pretty sharply below parallel, but no other issues. I've backed off the ibuprofen a bit (took 800mg before training today, but that's it), but still icing it a couple of times a day and thoroughly rolling everything out. Ughhhh. I feel like I've only been healthy for a grand total of 2 weeks this entire year.
27 October 2014
Monday
Lots of mobility.
Trying to get in a better habit of rolling and stretching at home, which I only seem to do when something's bugging me.
26 October 2014
Sunday
5:00 kipping pull-ups practice, non-fatigued sets of 3-6 reps
+
10:00-15:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
6 rounds for time:
200m run
10 overhead squats, 95
1 rope climb
+
8 sets:
150m run @ 90% aerobic
:30 rest
+
10:00-15:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
6 rounds for time:
200m run
10 overhead squats, 95
1 rope climb
+
8 sets:
150m run @ 90% aerobic
:30 rest
Complete
+
Complete
+
15:37
+
Complete
Butterfly pull-ups continue to improve, slowly but surely. Kind of thought today might be the day for the muscle up, but no dice. I think I'm getting closer and closer - today, my wrists were trying to turn over but my center of mass is still way too low and behind the rings. Basically I have a nice kip but don't pull or use my arms at all. I feel like I'm just missing one cue...
6 rounder was totally fun. Runs were slow, but tried to make up for it with efficient transitions. All OHS unbroken and snatched the first rep. Confident on the rope.
Runs felt good. Nice change of pace.
25 October 2014
Saturday
AM
10:00 @ 70% of [200m jog + 3 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [250m row + 7 glute-ham sit-ups]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Squat clean & split jerk, build to a heavy single
B1. Snatch pull clusters, 3 x 1.1 starting @ 1RM snatch & adding 10/set; :15 between reps, :60 rest
B2. Hand-release push-ups, 3 x 20 fast; 2:00 rest
+
For time:
2000m row
Did the shoulder stuff before the Z1 this morning - warm shoulders really helped with the HSPUs. Three sets of 3 unbroken! Happy that these are coming back.
10:00 @ 70% of [200m jog + 3 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [250m row + 7 glute-ham sit-ups]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Squat clean & split jerk, build to a heavy single
B1. Snatch pull clusters, 3 x 1.1 starting @ 1RM snatch & adding 10/set; :15 between reps, :60 rest
B2. Hand-release push-ups, 3 x 20 fast; 2:00 rest
+
For time:
2000m row
AM
complete
PM
complete
PM
A. 195 (PR +10); cleaned 200! (PR +5)
B1. 135, 145, 155
B2. Complete
+
8:22.8 (PR by 0:23)
Did the shoulder stuff before the Z1 this morning - warm shoulders really helped with the HSPUs. Three sets of 3 unbroken! Happy that these are coming back.
Very happy with the clean and jerk!! That was cool.
Don't know how much better I could have done on the row. Planned to hold 2:05-2:10 for the first 1500m then increase in the last 500, but I was feeling really tired and felt like if I started pushing too early I wouldn't be able to finish strong. So I edged down to 2:05ish for a couple hundred meters but didn't push the pace to sub-2:00 until 250m left, and got down to 1:46 at the end. I probably could have started pushing around 350m and been fine, but overall I'm pretty happy with the effort and progress here. Great day!
Oh, and knee feels way better. Not perfect, but much, much better. Hooray! That's a relief.
24 October 2014
Friday
AM
30:00 leg mobility + stretching
PM
45:00 swim @ z1 - 1750 yards; 75 free / 25 breaststroke; small break at 1000 (24:00). Officially the farthest I've ever swam...
Knee feels a LOT better. Discovered that if I keep my weight back as far as possible on my heels, there is no pain in an air squat. As soon as I let my knees drift just a hair forward, the pain is back, but it seems to hurt less each day. YAY! Still icing several times a day and taking all the ibuprofen.
23 October 2014
Thursday
AM
10:00 light scap activation
+10:00 light scap activation
A. Paused front squat, 1-1-1, 21X1; 3:00 rest
B1. Weighted strict pull-up on rings, 4 x 1-2, 21X1; :60 rest
B2. Split jerk clusters, 4 x 1.1 tough; 2:00 rest
+
For 15:00:
1st minute: 3-6 kipping pull-ups
2nd minute: 12 wall balls, 14 to 10
3rd minute: :15 AirDyne @ high effort
+
3 sets:
:20 row @ max effort
3:40 rest
PM
Oly clinic
AM
complete
+
A. 240, 250, 260 (PR +5)
B1. +20(2), +25(2), +30(1), +30(1)
B2. 155, 165, 175(F.1), 175
+
complete
+
106m / 1:34.3/500m avg
107m / 1:33.4/500m avg
106m / 1:34.3/500m avg
PM
Split jerk work
Happy with the front squat PR! 260 actually felt better than 250. It was s-l-o-w on the way up, but never felt like I wasn't going to get it, and wasn't too ugly. Now... if only my clean would catch up...
4 pull-ups each round; all butterflied and in rhythm. Definitely making progress here, just not very quickly (patience is not my strong suit). Wallballs were easy.
Basically just pulled the shit out of the rower - took about 0:06 to get started, then was between 1:29-1:31 through the finish. A couple of meters better than June's 0:20 sprints (104/105/105).
Knee feels much better than it did on Tuesday, but still feel like I'm being stabbed through the knee at the bottom of every squat...
Chelsea Kyle helped me fix a couple of things in my jerk... I wasn't keeping my lats/upper back tight on the dip (UGH it's almost like you need these muscles for everything), which translated into more of a push press set up when the weights got heavier. Now that I'm actually aware of these muscles, it was a fairly easy fix. Also focused on punching the bar to the ceiling, which resulted in a much more aggressive jerk and more stable overhead position. Worked at 125-145, nailed a bunch of really solid ones at the end...
22 October 2014
Wednesday
AM
5 sets @ Z1:
500m row
20 AirDyne calories
25m reverse sled drag
7 unweighted hip extensions, 2022
PM
A. Clean-grip deadlift w/chains, 12 x 2 @ 195 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, 1-1-1-1-1-1 waveload @ 135-145-155; begin a rep every :90
C1. Weighted glute-ham raises, 4 x 4-5, 30X1; :30 rest
C2. Ring support (top of dip), 4 x :30 accumulation (sets of :10); 2:00 rest
+
For time:
9 bar-facing burpees
8 power cleans, 125
7 bar-facing burpees
6 power cleans, 125
5 bar-facing burpees
4 power cleans, 125
3 bar-facing burpees
2 power cleans, 125
1 bar-facing burpee
+
5:00 rest
+
For time & movement quality:
20 alternating kettlebell windmills @ 40-53, 3111
5 sets @ Z1:
500m row
20 AirDyne calories
25m reverse sled drag
7 unweighted hip extensions, 2022
PM
A. Clean-grip deadlift w/chains, 12 x 2 @ 195 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, 1-1-1-1-1-1 waveload @ 135-145-155; begin a rep every :90
C1. Weighted glute-ham raises, 4 x 4-5, 30X1; :30 rest
C2. Ring support (top of dip), 4 x :30 accumulation (sets of :10); 2:00 rest
+
For time:
9 bar-facing burpees
8 power cleans, 125
7 bar-facing burpees
6 power cleans, 125
5 bar-facing burpees
4 power cleans, 125
3 bar-facing burpees
2 power cleans, 125
1 bar-facing burpee
+
5:00 rest
+
For time & movement quality:
20 alternating kettlebell windmills @ 40-53, 3111
AM
Complete in approx. 39:00 with 135 on the sled
PM
A. Complete
B. Complete
C1. @35: 4, 5, 5, 4
C2. Complete
+
5:38
+
3:47 with the 40lb KB
LOVE doing power cleans after the heavy CGDL. CGDL felt really strong today, and was definitely moving the bar faster than last week. Power cleans at 135 and 145 felt like nothing, and 155 felt the easiest it ever has, but I think I still caught those two reps with wide feet.
Power clean / bar-facing burpee piece was super fun. Could have moved a bit faster, it looked like more work than it really was when written on paper, meaning that I paced the first half way too much.
Never done kettle bell windmills before... I think I was doing them correctly? Went on the light end just to be safe, but probably would have been fine with the 53.
Spent about half an hour on lower body mobility after z1 this morning, and iced my knee periodically throughout the day, plus have been taking a lot of ibuprofen. Did absolutely zero squatting today, so it feels almost fine right now. Really crossing my fingers that it feels better when squatting tomorrow...
21 October 2014
Tuesday
AM
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups
PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 120; begin a rep every :45
C. Back squat, 3-3-3, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 6-8, 20X0; :60 rest
D2. Close-grip bench press, 6-6, 20X1; 2:00 rest
+
5 rounds for even times:
7 strict pull-ups
7 push presses, 100
28 unbroken double-unders
:90 rest
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups
PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 120; begin a rep every :45
C. Back squat, 3-3-3, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 6-8, 20X0; :60 rest
D2. Close-grip bench press, 6-6, 20X1; 2:00 rest
+
5 rounds for even times:
7 strict pull-ups
7 push presses, 100
28 unbroken double-unders
:90 rest
AM
complete
PM
A. complete
B. complete
C. 255, 265, 275
D1. 115 (8), 120(8)
D2. 140(6), 145(6)
+
1:11
1:12
3:46 (5 broken sets of 13-24 DUs... argh)
1:23
1:23
B. complete
C. 255, 265, 275
D1. 115 (8), 120(8)
D2. 140(6), 145(6)
+
1:11
1:12
3:46 (5 broken sets of 13-24 DUs... argh)
1:23
1:23
HSPUs were better today than Saturday (all sets unbroken), but next time I should probably warm up my shoulders a little bit before doing these right out of bed...
Incredibly pleased with the continued snatch consistency!! No misses, and felt easier than last week's 115s. Every single one was solid and with good (patient) technique, except that maybe 2-3 of them were caught a hair above parallel because I was kind of babying my knee and hesitating to drop... (Stephen, PLEASE don't take away snatches, I'm so, so happy to finally be hitting these numbers easily! I can deal with my knee.).
Caught myself pausing for just a fraction of a second at the top of 275... last rep was a little slow on the way up, but not ugly. Knee felt the same at 275 as it did with the empty bar.
Pendlay row and bench felt great! Feeling like I might be sitting on a little bench PR.
Pull-ups and push presses felt good, and so did double unders, except for the disastrous round 3. I think I tried to rest a little less before starting the double unders, kind of trusting that they'd be there, since they've been so consistent lately, and then tripped. And then tripped again. And again, and again, and AGAIN. I almost turned around and asked Stephen if I should just move on, but then just waited an extra 0:30 or so before FINALLY hitting the 28 unbroken. Made sure to take those extra 0:10 before starting the DUs on the 4th and 5th round. Ugh that was incredibly frustrating!
Knee (left) felt pretty terrible today, actually. Warmed up more than I have been, and spent a lot of time rolling out everything. There's a spot that feels like it needs major lax ball attention (thinking it's the IT band insertion on the tibia?) but that's not where the pain is (referred? or just a separate issue?). Tested out lunges and RFESS - lunges feel totally fine, but RFESS really hurt when that's the elevated leg (when it's at the really flexed angle when the knee is touching the floor). I have basically no pain at parallel (or 90 degrees), but anything lower than parallel (or less than 90 degrees) weighted or unweighted, is suddenly pretty sharp. On the ice/ibuprofen/rolling plan, really hoping that will nip this in the bud without affecting training or requiring a medical professional.
Incredibly pleased with the continued snatch consistency!! No misses, and felt easier than last week's 115s. Every single one was solid and with good (patient) technique, except that maybe 2-3 of them were caught a hair above parallel because I was kind of babying my knee and hesitating to drop... (Stephen, PLEASE don't take away snatches, I'm so, so happy to finally be hitting these numbers easily! I can deal with my knee.).
Caught myself pausing for just a fraction of a second at the top of 275... last rep was a little slow on the way up, but not ugly. Knee felt the same at 275 as it did with the empty bar.
Pendlay row and bench felt great! Feeling like I might be sitting on a little bench PR.
Pull-ups and push presses felt good, and so did double unders, except for the disastrous round 3. I think I tried to rest a little less before starting the double unders, kind of trusting that they'd be there, since they've been so consistent lately, and then tripped. And then tripped again. And again, and again, and AGAIN. I almost turned around and asked Stephen if I should just move on, but then just waited an extra 0:30 or so before FINALLY hitting the 28 unbroken. Made sure to take those extra 0:10 before starting the DUs on the 4th and 5th round. Ugh that was incredibly frustrating!
Knee (left) felt pretty terrible today, actually. Warmed up more than I have been, and spent a lot of time rolling out everything. There's a spot that feels like it needs major lax ball attention (thinking it's the IT band insertion on the tibia?) but that's not where the pain is (referred? or just a separate issue?). Tested out lunges and RFESS - lunges feel totally fine, but RFESS really hurt when that's the elevated leg (when it's at the really flexed angle when the knee is touching the floor). I have basically no pain at parallel (or 90 degrees), but anything lower than parallel (or less than 90 degrees) weighted or unweighted, is suddenly pretty sharp. On the ice/ibuprofen/rolling plan, really hoping that will nip this in the bud without affecting training or requiring a medical professional.
20 October 2014
19 October 2014
Sunday
5:00 kipping pull-ups practice, non-fatigued sets of 3-6 reps
+
A. Hips-to-rings, accumulate 12 solid singles; rest as needed to ensure good height
+
5 rounds for time:
1 rope climb
3 double KB overhead squats, 53/hand
+
Not for time:
400m heavy sled drag
+
A. Hips-to-rings, accumulate 12 solid singles; rest as needed to ensure good height
+
5 rounds for time:
1 rope climb
3 double KB overhead squats, 53/hand
+
Not for time:
400m heavy sled drag
complete
+
A. complete
+
7:48
+
complete with 205 on the sled
Short day today, but it was not easy.
Pull-ups were just okay. Still practicing butterfly. Hips to rings were just okay, but maybe a little better than last week.
Those damned kettlebells. First couple of rounds were really tough (missed the first clean, and the next two were UGLY, like, one side at a time), but got a little smoother as the rounds went on. The actual OHS (and really, the S2O) were easy, it was just getting them into the front rack that was terrible. Transitions were slow. When I saw this written, I assumed I would be somewhere around 5:00 and felt pretty disappointed with the time, especially since it was the only higher intensity piece of the day.
Weird couple of days. I miss my training buddy.
18 October 2014
Saturday
AM
10:00 @ 70% of [200m jog + 7 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [3 kipping handstand push-ups + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Squat clean & split jerk, build to a heavy single
B1. 1 segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh) + 1 snatch pull, 4 x 1 starting @ 1RM snatch & adding 10/set; :15 between all reps, :60 rest
B2. Hand-release push-ups, 4 x 15 fast; 2:00 rest
+
3 rounds for time:
10m handstand walk
8 stone-over-shoulder, 95
50 double-unders
+
1200m row w/increasing effort every 300m (2:10-2:05-2:00-very hard)
Handstand push-ups were AWFUL. I feel like I've lost all the progress I made on these in the spring. Never made a set of 3 unbroken, lots of singles with a couple doubles and a couple fails.
10:00 @ 70% of [200m jog + 7 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [3 kipping handstand push-ups + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Squat clean & split jerk, build to a heavy single
B1. 1 segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh) + 1 snatch pull, 4 x 1 starting @ 1RM snatch & adding 10/set; :15 between all reps, :60 rest
B2. Hand-release push-ups, 4 x 15 fast; 2:00 rest
+
3 rounds for time:
10m handstand walk
8 stone-over-shoulder, 95
50 double-unders
+
1200m row w/increasing effort every 300m (2:10-2:05-2:00-very hard)
AM
Complete
PM
A. 185, failed jerk @ 190 (video)
B1. 135, 145, 155, 165
B2. Complete
+
8:15
+
Complete
Handstand push-ups were AWFUL. I feel like I've lost all the progress I made on these in the spring. Never made a set of 3 unbroken, lots of singles with a couple doubles and a couple fails.
Clean and jerk @ 175 was crisp and beautiful. Clean was easy @ 185 but jerk was a little soft. Cleaned 190 without an issue but failed the jerk. Video revealed that elbows dropped to point down at the floor on the jerk dip - never had a chance to save it. Didn't film any of the successful jerks, not sure if my elbows always do that or if that was one of my classic "oh it's getting heavy, let's change everything!" fails. Tried to clean 190 again but lost it forward and moved on.
Snatch pulls at 135 and 145 were excellent; didn't get quite as high at 155 or 165. Hand-release push-ups were all very fast and easy. Also had an easier time keeping elbows tucked in - I feel like that's a result of all the scap work.
All handstand walks and all double unders unbroken!! Transitions were a little slow because I was really wanting to recover enough to do each piece unbroken, even though that wasn't necessarily the goal. First round done in 2:00 flat, but then second and third rounds took just over 3:00 each. Stones got a little tough by the 3rd round, which surprised me.
The row was really challenging. Never held exactly the pace I was supposed to. Bounced up and down a lot in the first 300m (2:07 to 2:15). Then was solidly 2-3 seconds slower at 2:05 and 2:00. Final 300 was awful - I built pace a little more slowly than last week to make sure I didn't flame out, but then couldn't get under 1:50 in the final 150m.
17 October 2014
16 October 2014
Thursday
10:00 light scap activation
+
A. Paused front squat, 2-1-1, 21X1; 3:00 rest
B1. Weighted strict pull-up on rings, 4 x 2-3, 21X1; :60 rest
B2. 1 push jerk + 1 split jerk (hold on to bar throughout), 4 x 1 building each set; 2:00 rest
+
For 12:00:
1st minute: 3-6 kipping pull-ups
2nd minute: 12 wall balls, 14 to 10
3rd minute: :15 AirDyne @ high effort
+
Not for time:
100m Farmer's walk, 100+/hand
complete
+
A. 235(2), 245(1), 255(1)
B1. +10(3), +15(3), +20(3), +25(1)
B2. 145, 155, 165, 175
+
complete
+
complete with 110/hand
Solid day!
May have been a bit ambitious on the paused front squats, but wanted to match or better last week's numbers (I always assume that I should be adding from week to week, especially if the reps are descending...). 245 was solid but a little sticky on the way up. 255 was effing ugly. That matches my 1RM though, so pretty cool to hit it again, and with a pause.
Ring pull-ups and jerks felt great. Split jerks were fantastic today - I credit the new kicks.
Butterfly needs a bit of work - just not consistent yet. 5 each round, but only one round was in rhythm for all 5 reps. Wall balls were very easy today.
Farmer's walk was no different with the added weights. In my mind, I thought I had 120/hand, but when I just typed it out, I realized I added 20 total, not 20 per hand. That was a dumb mistake. I think I can go significantly heavier.
+
A. Paused front squat, 2-1-1, 21X1; 3:00 rest
B1. Weighted strict pull-up on rings, 4 x 2-3, 21X1; :60 rest
B2. 1 push jerk + 1 split jerk (hold on to bar throughout), 4 x 1 building each set; 2:00 rest
+
For 12:00:
1st minute: 3-6 kipping pull-ups
2nd minute: 12 wall balls, 14 to 10
3rd minute: :15 AirDyne @ high effort
+
Not for time:
100m Farmer's walk, 100+/hand
complete
+
A. 235(2), 245(1), 255(1)
B1. +10(3), +15(3), +20(3), +25(1)
B2. 145, 155, 165, 175
+
complete
+
complete with 110/hand
Solid day!
May have been a bit ambitious on the paused front squats, but wanted to match or better last week's numbers (I always assume that I should be adding from week to week, especially if the reps are descending...). 245 was solid but a little sticky on the way up. 255 was effing ugly. That matches my 1RM though, so pretty cool to hit it again, and with a pause.
Ring pull-ups and jerks felt great. Split jerks were fantastic today - I credit the new kicks.
Butterfly needs a bit of work - just not consistent yet. 5 each round, but only one round was in rhythm for all 5 reps. Wall balls were very easy today.
Farmer's walk was no different with the added weights. In my mind, I thought I had 120/hand, but when I just typed it out, I realized I added 20 total, not 20 per hand. That was a dumb mistake. I think I can go significantly heavier.
In defense of the competition track
I wrote this in response to Pat’s article, because I feel pretty strongly about this, but am only posting it here because I don’t want to start a pointless Facebook argument with strangers.
I started CrossFit because I was overweight, out of shape, and bored with Spinning classes. I had never touched a barbell in my life. My primary goal was to lose 10lbs and have some sort of accountability so that I would go to the gym after work instead of going to the bar. I have always been a competitive person, but had no idea that CrossFit was a sport when I googled “Crossfit” and my zip code and randomly selected CSC. Foundations kicked my ass. I could barely complete the warm-up. I routinely skipped class, or showed up with a hangover.
I found that accountability when Stephen called me out for not being consistent in my first month at CSC. Since that day, I have not missed a single class or training session without good reason. No, happy hour is not a good reason.
I was a member of the group class for a full year before I gained any sort of confidence. I acutely remember watching girls on the competitive track and, yes, being a little jealous, and, yes, being more than a little intimidated, but also being inspired. It took that full year before I could see any potential in myself as a competitor. It took that full year before I wanted to. Seeing competitive, Regionals-level athletes in the gym changed my goals. And I am forever thankful for that. It woke up my competitive spirit that I thought I had lost years ago. I sometimes wonder what my life would be like now if I had joined a different gym that had come up on my Google search, one that didn’t have a Regionals team or didn’t allow or encourage competitive programming. I don’t think I’m the only one who feels this way.
Is there a division between the class and the competition group? Yes. There should be. These groups have different goals. Are my goals less valid now that I identify myself as someone who has made CrossFit my sport, instead of someone primarily interested in health and fitness? No. Does that mean that I can’t be friends with someone in the class, and celebrate their accomplishments? Absolutely not. Does that mean that I occasionally bitch about the lack of women’s barbells? Yes. But that has nothing to do with feeling superior to women in the class. That’s just because I have child-sized hands.
I think that group classes and competitive programming easily coexist, and having 30 different people with 30 different goals in the gym all pursuing those goals together is really cool. Just don’t be an elitist asshole. The end.
I started CrossFit because I was overweight, out of shape, and bored with Spinning classes. I had never touched a barbell in my life. My primary goal was to lose 10lbs and have some sort of accountability so that I would go to the gym after work instead of going to the bar. I have always been a competitive person, but had no idea that CrossFit was a sport when I googled “Crossfit” and my zip code and randomly selected CSC. Foundations kicked my ass. I could barely complete the warm-up. I routinely skipped class, or showed up with a hangover.
I found that accountability when Stephen called me out for not being consistent in my first month at CSC. Since that day, I have not missed a single class or training session without good reason. No, happy hour is not a good reason.
I was a member of the group class for a full year before I gained any sort of confidence. I acutely remember watching girls on the competitive track and, yes, being a little jealous, and, yes, being more than a little intimidated, but also being inspired. It took that full year before I could see any potential in myself as a competitor. It took that full year before I wanted to. Seeing competitive, Regionals-level athletes in the gym changed my goals. And I am forever thankful for that. It woke up my competitive spirit that I thought I had lost years ago. I sometimes wonder what my life would be like now if I had joined a different gym that had come up on my Google search, one that didn’t have a Regionals team or didn’t allow or encourage competitive programming. I don’t think I’m the only one who feels this way.
Is there a division between the class and the competition group? Yes. There should be. These groups have different goals. Are my goals less valid now that I identify myself as someone who has made CrossFit my sport, instead of someone primarily interested in health and fitness? No. Does that mean that I can’t be friends with someone in the class, and celebrate their accomplishments? Absolutely not. Does that mean that I occasionally bitch about the lack of women’s barbells? Yes. But that has nothing to do with feeling superior to women in the class. That’s just because I have child-sized hands.
I think that group classes and competitive programming easily coexist, and having 30 different people with 30 different goals in the gym all pursuing those goals together is really cool. Just don’t be an elitist asshole. The end.
15 October 2014
Wednesday
AM
For 45:00 @ Z1:
25 row cals
15 AirDyne calories
25m moderate reverse sled drag, constant movement
15 light hip extensions
PM
A. Clean-grip deadlift w/chains, 10 x 2 @ 195 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, build quickly to a heavy single
C1. Glute-ham raises, 3 x 5-7, 30X1; :30 rest
C2. Ring support (top of dip), 3 x :36 accumulation (sets of :12); 2:00 rest
+
AMRAP in 6:00:
3 power cleans, 135
6 bar-facing burpees
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 53
For 45:00 @ Z1:
25 row cals
15 AirDyne calories
25m moderate reverse sled drag, constant movement
15 light hip extensions
PM
A. Clean-grip deadlift w/chains, 10 x 2 @ 195 + heavy chains, 11X1 - emphasize speed!; begin a set every :60
B. Power clean, build quickly to a heavy single
C1. Glute-ham raises, 3 x 5-7, 30X1; :30 rest
C2. Ring support (top of dip), 3 x :36 accumulation (sets of :12); 2:00 rest
+
AMRAP in 6:00:
3 power cleans, 135
6 bar-facing burpees
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 53
AM
complete with 135 on the sled
PM
A. complete
B. 165, 175Fx3
C1. 30(6), 30(6), 30(5)
C2. complete
+
5 rounds + 4 burpees
+
7:08
Mehhh... mediocre day.
Moving the chains made a huge difference. Really had the intent to be fast, but not sure if that translated.
First couple of power cleans felt ridiculously easy after the heavy deadlifts - 125 felt like an empty bar. 165 wasn't pretty but was easier than last week, so jumped to 175 and never pulled it past a deadlift. Wasn't even close. On the last one, I said to myself "fuck it, just squat clean it" but I still didn't pull. Arghhhhh, what is going on?
Moved pretty slowly through the power clean/burpee AMRAP. Was probably going closer to 80%, and I don't really know why. Both movements felt really good, just had absolutely no sense of urgency.
Struggled just a little bit with the TGUs, particularly on the left side. First 10 were pretty fast, but second half slowed way down after I almost dropped the kettlebell on my face.
14 October 2014
Tuesday
AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-hang from bar
PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 115; begin a rep every :30
C. Back squat, 4-4-4, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 8-10, 20X0; :60 rest
D2. Close-grip bench press, 8-8, 20X1; 2:00 rest
+
4 rounds for even times:
8 strict pull-ups
8 push press, 85
25 unbroken double-unders
2:00 rest
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-hang from bar
PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 115; begin a rep every :30
C. Back squat, 4-4-4, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 8-10, 20X0; :60 rest
D2. Close-grip bench press, 8-8, 20X1; 2:00 rest
+
4 rounds for even times:
8 strict pull-ups
8 push press, 85
25 unbroken double-unders
2:00 rest
AM
complete
PM
A. complete
B. complete
C. 235, 255, 265
D1. 95(10), 105(10)
D2. 130, 135
+
1:33
1:24
1:25
1:21
Really excellent day! Everything felt good.
No misses on the snatches. Very, very happy with consistency here.
Back squats felt better than they have in months. Last rep at 265 was a little ugly, but everything else was solid. 265 matches a 4RM; happy to do it at the no-pausing tempo today.
Pendlay row and bench press felt good. Last 2 reps at 135 were pretty tough.
4 rounds were great! No trips on the double unders! Push press with the barbell felt super easy after all the heavy dumbbell S2O.
A. complete
B. complete
C. 235, 255, 265
D1. 95(10), 105(10)
D2. 130, 135
+
1:33
1:24
1:25
1:21
Really excellent day! Everything felt good.
No misses on the snatches. Very, very happy with consistency here.
Back squats felt better than they have in months. Last rep at 265 was a little ugly, but everything else was solid. 265 matches a 4RM; happy to do it at the no-pausing tempo today.
Pendlay row and bench press felt good. Last 2 reps at 135 were pretty tough.
4 rounds were great! No trips on the double unders! Push press with the barbell felt super easy after all the heavy dumbbell S2O.
13 October 2014
12 October 2014
Sunday
5:00 kipping pull-ups practice, non-fatigued sets of 2-3 reps
+
A Hips-to-rings, accumulate 10 solid singles; rest as needed to ensure good height
B. Double KB overhead squat, 5:00 practice
+
5 rounds for time:
1 rope climbs
10m tough yoke walk
+
For time:
40 AirDyne calories
100' double KB walking lunges, 53/hand
+
400m sled drag, heavy grind
+
A Hips-to-rings, accumulate 10 solid singles; rest as needed to ensure good height
B. Double KB overhead squat, 5:00 practice
+
5 rounds for time:
1 rope climbs
10m tough yoke walk
+
For time:
40 AirDyne calories
100' double KB walking lunges, 53/hand
+
400m sled drag, heavy grind
complete
+
A. complete
B. complete
+
5:39 with 200 on the yoke
+
6:58
+
complete with 205 on the sled
Butterfly is coming along! Feels easier and easier. Had mostly solid hips-to-rings, but then on a few of them, when my hips and legs were going high, my chest and head were staying low. There's no way I'm gonna be able to turn over in that position...
Kettlebells were giving me all sorts of problems today. Had a really hard time cleaning the 53s. Got them overhead twice for the OHS practice; once they were up, the OHS were easy, did 3 then 5 reps.
Rope climbs all felt really good, but transitions were very slow. Not a huge fan of the yoke... feel like I should just go ahead and make an appointment to see Pete whenever it's programmed.
AirDyne done in 2:30. I assumed the lunges were front rack - missed the KB clean on the first attempt, but then did the first 50 feet unbroken. Took over a minute before cleaning them at the turn around, then STUPIDLY dropped them halfway back and had to clean them a 3rd time. The lunges weren't hard on my legs at all, I was just really uncomfortable holding the kettlebells.
205 might be the limit on the sled drag. Shit.
11 October 2014
Saturday
AM
10:00 @ 70% of [200m jog + 5 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [1-2 freestanding handstand push-up + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Squat clean & split jerk gauntlet, 1-1-1-1-1 80-90% 1RM; 2:00 rest
B1. 1 segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh) + 2 snatch pulls, 3 x 1 starting @ 1RM snatch & adding 10/set; :15 between all reps, :60 rest
B2. Ring push-ups, 3 x 15 unbroken; 2:00 rest
+
For time:
50 double-unders
10 stone-over-shoulder
10m handstand walk
50 double-unders
10m handstand walk
10 stone-over-shoulder
50 double-unders
+
1000m row w/increasing effort every 200m (2:15-2:10-2:05-2:00-very hard)
10:00 @ 70% of [200m jog + 5 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [1-2 freestanding handstand push-up + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Squat clean & split jerk gauntlet, 1-1-1-1-1 80-90% 1RM; 2:00 rest
B1. 1 segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh) + 2 snatch pulls, 3 x 1 starting @ 1RM snatch & adding 10/set; :15 between all reps, :60 rest
B2. Ring push-ups, 3 x 15 unbroken; 2:00 rest
+
For time:
50 double-unders
10 stone-over-shoulder
10m handstand walk
50 double-unders
10m handstand walk
10 stone-over-shoulder
50 double-unders
+
1000m row w/increasing effort every 200m (2:15-2:10-2:05-2:00-very hard)
AM
complete
PM
A. 155, 165x4
B1. 135, 145, 155
B2. Complete
+
7:07
+
Complete
Kind of an off day; upper body is really sore (guessing from gymnastics?) and needed an extra hour of sleep and an extra cup of coffee to get moving this morning.
Freestanding HSPUs were awful today - successfully got 1 each round, but usually not on the first try.
Clean and jerks felt harder than they should have at that weight. (I ignored the "gauntlet" part - thought that was a typo from last week?)
Snatch work and ring push-ups felt really good! SSGDLs felt really light, and snatch pulls were really high at 135 and 145 (less so at 155, but still solid). Ring push-ups were easy.
Stone/DU/handstand walk thing was AWESOME. Super fun. All double unders unbroken!!!
Another successful week ending with the row, but it was really difficult today. Couldn't find 2:15 in the beginning - took almost the whole 200m to finally settle in at that pace. Started to get really tired with 300m left (half-way through the 2:00 pace) but held on. Finished holding 1:44 and was in the mid-1:40s much earlier than last week. Really happy that I was able to stick to each pace pretty much spot on. That's a new talent!
10 October 2014
Friday
45:00 swim @ Z1
1650 yards (swimmer's mile); alternated 75 free / 25 breaststroke; took a small break every 400
Felt a little rough for the first 10 minutes or so (loooong day yesterday and up past my bedtime), but eventually settled into a nice pace and feel really good now.
1650 yards (swimmer's mile); alternated 75 free / 25 breaststroke; took a small break every 400
Felt a little rough for the first 10 minutes or so (loooong day yesterday and up past my bedtime), but eventually settled into a nice pace and feel really good now.
09 October 2014
Thursday
10:00 light scap activation
+
A. Paused front squat, 2-2-1, 21X1; 3:00 rest
B1. Unweighted strict pull-up clusters on rings, 4 x 3.3.3; minimal rest between, :60 rest
B2. 1 push jerk + 2 split jerks (hold on to bar throughout), 4 x 1 building each set; 2:00 rest
+
For 12:00:
1st minute: 3-5 kipping pull-ups
2nd minute: 10 wall balls, 20 to 10
3rd minute: :15 AirDyne @ high effort
+
Not for time:
200m heavy Farmer's walk, 100/hand
+
A. Paused front squat, 2-2-1, 21X1; 3:00 rest
B1. Unweighted strict pull-up clusters on rings, 4 x 3.3.3; minimal rest between, :60 rest
B2. 1 push jerk + 2 split jerks (hold on to bar throughout), 4 x 1 building each set; 2:00 rest
+
For 12:00:
1st minute: 3-5 kipping pull-ups
2nd minute: 10 wall balls, 20 to 10
3rd minute: :15 AirDyne @ high effort
+
Not for time:
200m heavy Farmer's walk, 100/hand
+
gymnastics clinic
complete
+
A. 225(2), 235(2), 250(1)
B1. complete
B2. 135, 145, 155, 165
+
complete
+
complete
Front squats felt just okay - happy to add a little over last week.
Kept the rest to exactly 0:10 for the most part between clusters, but crept up to 0:15-0:20 after the second cluster in the last two sets...
Jerk complexes didn't feel very crisp, but the bar felt light. Technique was off.
5 pull-ups each round; had a nice butterfly for the first two rounds, but lost it when I got a little tired. Encouraged by progress here, though! Wallballs felt awful when warming up, but actually did all 10 unbroken each round, and hit the 10' target (almost) every time. Had maybe 4 reps total that were 9&3/4, which is a big improvement with the 20lb ball.
Gymnastics clinic was fun, but a little frustrating... did several muscle ups with a spot, but none solo. Finally got a new cue at the end, anxious to try it out in the gym...
complete
+
A. 225(2), 235(2), 250(1)
B1. complete
B2. 135, 145, 155, 165
+
complete
+
complete
Front squats felt just okay - happy to add a little over last week.
Kept the rest to exactly 0:10 for the most part between clusters, but crept up to 0:15-0:20 after the second cluster in the last two sets...
Jerk complexes didn't feel very crisp, but the bar felt light. Technique was off.
5 pull-ups each round; had a nice butterfly for the first two rounds, but lost it when I got a little tired. Encouraged by progress here, though! Wallballs felt awful when warming up, but actually did all 10 unbroken each round, and hit the 10' target (almost) every time. Had maybe 4 reps total that were 9&3/4, which is a big improvement with the 20lb ball.
Gymnastics clinic was fun, but a little frustrating... did several muscle ups with a spot, but none solo. Finally got a new cue at the end, anxious to try it out in the gym...
08 October 2014
Wednesday
AM
For 45:00 @ Z1:
25 row cals
15 AirDyne calories
25m moderate reverse sled drag, constant movement
15 light hip extensions
PM
A. Clean-grip deadlift w/chains, 8 x 2 @ 195 + heavy chains; begin a set every :60
B1. Glute-ham raises, 3 x 7-9, 30X1; :30 rest
B2. Ring support (top of dip), 3 x :30 accumulation (does not have to be unbroken); 2:00 rest
+
AMRAP in 5:00:
1 power clean @ 90% 1RM
2 bar-facing burpees
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 45
For 45:00 @ Z1:
25 row cals
15 AirDyne calories
25m moderate reverse sled drag, constant movement
15 light hip extensions
PM
A. Clean-grip deadlift w/chains, 8 x 2 @ 195 + heavy chains; begin a set every :60
B1. Glute-ham raises, 3 x 7-9, 30X1; :30 rest
B2. Ring support (top of dip), 3 x :30 accumulation (does not have to be unbroken); 2:00 rest
+
AMRAP in 5:00:
1 power clean @ 90% 1RM
2 bar-facing burpees
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 45
AM
complete; 90-140 on the sled
PM
A. complete
B1. 20(9), 25(9), 25(6)
B2. complete in 0:15 increments
+
5 @ 165
+
5:31
A. complete
B1. 20(9), 25(9), 25(6)
B2. complete in 0:15 increments
+
5 @ 165
+
5:31
Everything felt really good this morning, and adding the sled was a nice change of pace. Started with 90 which felt like a joke after the heavy grinds outside, so I added 10 per lap - 130-140 finally got to be about moderate. Did the hip extensions unweighted...
Not sure I had the chains set up properly, because there was almost no difference with or without chains. 195 felt very easy.
Why am I so terrible at power cleans? Ugh. Really frustrated and disappointed. Had 4 (or maybe 5?) fails, and the reps I did get were super ugly - I wasn't pulling the bar very high, and I wasn't getting under it at all. I made 19 at this weight in the CP battery tester in April, so that's stupid.
And... I went even faster with the heavier TGUs. Weird, but I'll take it!
Not sure I had the chains set up properly, because there was almost no difference with or without chains. 195 felt very easy.
Why am I so terrible at power cleans? Ugh. Really frustrated and disappointed. Had 4 (or maybe 5?) fails, and the reps I did get were super ugly - I wasn't pulling the bar very high, and I wasn't getting under it at all. I made 19 at this weight in the CP battery tester in April, so that's stupid.
And... I went even faster with the heavier TGUs. Weird, but I'll take it!
07 October 2014
Tuesday
AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-hang from bar
PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 12 x 1 @ 110; begin a rep every :30
C. Back squat, 5-5-5, 20X0 (no pause @ top); 2:00 rest
D1. DB power row, 2 x 2-3/arm, 11X1; :30 rest between arms, :30 rest
D2. Close-grip bench press, 10-10, 20X1; :90 rest
+
3 rounds for even times:
10 strict pull-ups
10 DB shoulder-to-overhead, 45/hand
30 unbroken double-unders
3:00 rest
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-hang from bar
PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 12 x 1 @ 110; begin a rep every :30
C. Back squat, 5-5-5, 20X0 (no pause @ top); 2:00 rest
D1. DB power row, 2 x 2-3/arm, 11X1; :30 rest between arms, :30 rest
D2. Close-grip bench press, 10-10, 20X1; :90 rest
+
3 rounds for even times:
10 strict pull-ups
10 DB shoulder-to-overhead, 45/hand
30 unbroken double-unders
3:00 rest
AM
complete; 0:15 each time
PM
A. Complete
B. Complete
C. 225, 235, 245
D1. 80(3), 80(2)
D2. 115, 125
+
2:07
2:13
2:03
Can't decide if L-hang from the bar is harder or easier than L-sit on parallettes... it's easier for the first few seconds, but gets really tough really fast.
Snatches did not feel as effortless as last week, but no misses and no ugly reps. Just really had to focus and be extra patient.
Back squats felt great. They actually felt easier as the sets went on, because I figured out how to breathe without pausing at the top.
Bench press felt great! 10 was tough but wasn't in danger of failing. Power rows were really tough because of grip (or lack thereof...).
Strict pull-ups felt really good, but the dumbbell s2o were much more tough than I expected. Had to pause at the shoulder starting around rep 5-6 on each set. All double unders unbroken on the first attempt, but took an extra few seconds composing myself before starting.
06 October 2014
05 October 2014
Sunday
5:00 kipping pull-ups practice, non-fatigued sets of 2-3 reps
+
A. Deadhang-to-inverted, 6 x 2; begin a set every :45
B. 1-arm KB overhead squat, build to a tough set of 10/arm in just a few sets (lead up sets do not have to be 10s)
+
For time:
10 rope climbs
+
For time:
50 hang squat cleans, 115
+
400m sled drag, heavy grind
+
A. Deadhang-to-inverted, 6 x 2; begin a set every :45
B. 1-arm KB overhead squat, build to a tough set of 10/arm in just a few sets (lead up sets do not have to be 10s)
+
For time:
10 rope climbs
+
For time:
50 hang squat cleans, 115
+
400m sled drag, heavy grind
Complete
+
A. Complete
B. 70
+
7:41
+
6:39
+
Complete with 200 on the sled
Really great day!
Kettlebell OHS were not tough at all, but not sure I could have gotten much more overhead...
Felt more confident on the rope climbs than ever before. 4 done in 2:00 but then slowed down considerably.
Hang squat cleans went as well as I could have hoped. First 30 weren't bad at all. All sets of 5 until I failed the very last rep. Kept the quick bounce for almost all of them, until the last few reps.
Sled drag was finally a heavy grind today, but also had a slightly more leg-intensive day...
04 October 2014
Saturday
AM
10:00 @ 70% of [200m jog + 5 glute-ham sit-ups]5:00 rest
10:00 @ 70% of [max freestanding handstand hold + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Squat clean & split jerk gauntlet, 1 every :60 starting @ 145 and adding 5 every :60
B1. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 2 x 1.1 very heavy; :30 between singles, 2:30 rest
B2. Ring push-ups, 2 x 20 unbroken; 2:00 rest
+
5-4-3-2-1 for time:
Stone-over-shoulder
Wall walks
20 double-unders after every movement
+
1000m row w/increasing effort every 200m so that last 200m is near all-out
AM
complete
PM
A. 180, failed jerk at 185
B1. 205, 215
B2. Complete
+
9:37
+
Complete
Handstand holds weren't 100% static (moved hands around a bit), but was upside-down for 0:25-0:40 each time.
Gauntlet was tough - I was pretty tired by the bar @ 175. Cleans all felt solid, but none of the jerks were crisp. Failed jerk at 185 was way forward.
It was harder to keep my hook grip on the ssgdl than usual...
Ring push-ups felt good and easy!
Stones and wall walks were totally easy, but effing double unders were all over the place today. I think every set following the wall walks was unbroken, but every set following the stones was broken at least once or twice.
Very happy with the row. I started out extremely conservatively, but I LOVED breaking this into 200m chunks. It helped me with pacing and gauging effort (and not going out too hot!), which I always struggle with. Probably should have started around 2:15 and had the second to last chunk around 1:55. Down to 1:43 for the last 5-7 pulls and felt really strong through the finish. Hooray for not ending a Saturday with failure on the erg!
03 October 2014
Friday
40:00 swim @Z1
1500 yards, alternated 75 free / 25 breaststroke with two small breaks at 600 and 1200
02 October 2014
Thursday
AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit
PM
10:00 light scap activation
+
A. Paused front squat, 3-2-1, 21X1; 3:00 rest
B1. Unweighted strict pull-up clusters on rings, 4 x 3.3.2.2; minimal rest between, :60 rest
B2. 1 push jerk + 3 split jerks (hold on to bar throughout), 4 x 1 building each set; 2:00 rest
+
AMRAP in 12:00:
20 AirDyne calories
15 wall balls, 14 to 10
10 tough strict ring rows
+
Not for time:
200m heavy 1-arm Farmer's walk, switch sides every 25m
AM
complete; 0:15 on parallettes
PM
complete
+
A. 205(3), 225(2), 245(1)
B1. complete
B2. 125, 135, 145, 155(F PJ)
+
4 rounds + 13 calories
+
complete with the hundo
L-sits felt very tough this morning - legs were dropping earlier than usual (around 0:08), but managed to hold on for 0:15 each time (got a bit shaky).
PM session started out a little low energy but got better. Probably could have gone a little heavier for the paused front squat sets of 3 and 2, but the single at 245 was definitely heavy for today.
Took longer breaks between the clusters of ring pull-ups than last week, but they were all less than 0:10 for the most part. Maybe a little longer on the last set.
Jerk complex at 145 felt really excellent. Push jerk was a little forward at 155, and it completely surprised me to fail it. The 3 split jerks were fine at 155 but not as crisp as at 145.
AMRAP started out a little rough, but got into a good groove as the minutes went on (errr... that probably means I should have warmed up a little better, rather than just doing 3 wallballs and a test spin on the bike to make sure it wasn't broken). All wallballs and ring rows unbroken. Legs were fatiguing more quickly on the wallballs than shoulders, which was totally weird. I kept having to remind myself that I'm good at squatting, and it would be stupid and wimpy to break up the sets for leg fatigue when my shoulders could keep up. Transitions could have been faster. Everything probably should have been faster... I could have kept that pace for several more minutes, but I didn't want to push the AD much more, considering how the legs were feeling on the wallballs... meh.
01 October 2014
Wednesday
AM weight @ home: 167.7
PM weight @ gym (including belt): 173
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers
PM
A. Clean-grip deadlift, build to a heavy single
B. Weighted flat-surface dip, build to a heavy single
+
For time @ 80%:
30 alternating DB snatches, 50
20 box jumps, 30
10 burpee toes-to-bar
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 40
+
5 sets not for time:
4-5 glute-ham raises, 20X1
AM
complete; +50 on the reverse hyper
PM
A. 310 (clean-grip PR+5)
B. 226 (173+53)
+
8:52
+
5:36
+
30(5), 35(5, 5, 4, 4)
AM session felt awesome this morning.
310 went up easier today than 305 did last week, but it was still pretty slow. 295 was almost easy, though... so... is it possible that the "your deadlift sucks!" plan is paying off?
Flat surface dips felt really strong today.
Well... I'm guessing these movements were chosen specifically to slow me down to 80% this week. Everything was slow and steady. DB snatches felt WAY easier than the last time I did these. I had to double-check the DB to make sure I actually had a 50!
Somehow managed to go faster on the TGUs this week, even though they were heavier.
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