AM
10:00 @ 70% of [250m row + :20/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 8m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time
PM
A. 1 push press + 2 push jerk + 3 split jerk, build to a heavy set
B. 2 snatch pulls + 1 power snatch , 5 x 1 building; :05 between reps; :90 rest
+
AMRAP in 5:00 - get back to the bar!:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP
AM
complete
+
10/10 muscle-ups (video)
PM
A. 160
B. 85, 105, 115, 120F, 120F
+
29 burpees (2:36 Grace)
+
complete
Muscle-ups are getting easier and easier, and I'm getting much more confident that I can hit them on command. I'd like to catch them a little higher, I just don't know how, and don't really want to mess with it now that I finally figured out how to do them consistently... I'm going to the gymnastics clinic on Thursday, and may try to get some coaching on that front. I tried for a double on every attempt today; some were close, some were not. I'm having a hard time replicating the aggressiveness of the first one when the rings are swinging a bit. Soon, though. (PS - If we take the most recent 30 MUs for time, I've hit 32 this week!)
Overhead complex felt super heavy today. Went for it just the once, and was relieved to get through it in one shot.
Snatch pulls felt excellent, but I think I forgot how to power snatch. All the pulls were easy and really high, but the snatch at 115 was caught really wide and with bent arms. Maybe I jumped too aggressively. I was just so excited to finally snatch again that I may have been a little ambitious... (but also, I hate catching anything in the power position, so perhaps this isn't terribly surprising).
Really wish I had gotten back to the bar (I was so sure that I could!), but I gave this my best effort today, and I have to be satisfied with that. Did exactly what I wanted to on the G2O (10 TnG then all quick singles, staying close to the bar and no resting). Finished these 0:20 faster than last week. I would have to hit another large set TnG to reduce my time any more than that, but I didn't want to run into the problem I had last week of resting between larger sets. Tried to just keep moving at a steady pace on the burpees, but my legs felt like lead. I felt like I was moving at max effort, but I could tell that it wasn't very fast. If it means anything, those extra 2 burpees made this hurt 1000X worse than last week...
31 January 2015
30 January 2015
Friday
30:00 swim @ Z1
32:00 complete; lost track of laps; alternated 25 free / 25 breaststroke; no breaks.
Most enjoyable swim I've had in a long time... felt awesome.
32:00 complete; lost track of laps; alternated 25 free / 25 breaststroke; no breaks.
Most enjoyable swim I've had in a long time... felt awesome.
29 January 2015
Thursday
10:00 light scap activation
+
A1. Shoulder press, 3 x 3-4, 21X1; :60 rest
A2. DB upright row, 3 x 2-3/arm, 3010; :60 between arms, :60 rest
+
For 14:00:
Evens: 7 CTB pull-ups
Odds: 5 easy air squats
+
5 rounds:
:18 row very hard
2:42 row @ 70% effort
+
A1. Shoulder press, 3 x 3-4, 21X1; :60 rest
A2. DB upright row, 3 x 2-3/arm, 3010; :60 between arms, :60 rest
+
For 14:00:
Evens: 7 CTB pull-ups
Odds: 5 easy air squats
+
5 rounds:
:18 row very hard
2:42 row @ 70% effort
Complete
+
A1. 90(4), 95(4), 100(3)
A2. 45(3) x3
+
Complete
+
Complete
Today was a good day! I wasn't sure when I was warming up (feeling every bit of day 3).
Shoulder press felt a lot stronger than last week. Used a men's bar, which probably doesn't make much of a difference, but it's worth noting. Was barely able to keep the tempo on the upright rows, so didn't go up in weight. These are tough.
EMOM was nice and easy; CTBs felt good and knee continues to behave. I don't want to get my hopes up, but... it feels good.
Added in 5 muscle-ups (no misses!) after the EMOM and before the row, bringing my lifetime total to 31, and completing 30 for time in 30 days. Considering that 17 of these were within the last 3 days, I'm pretty sure I'm going to shatter that very soon. And, I'm very happy that I can do them when my arms are tired. Thumbs up.
The row was much better than last week. Took the 70% real slow (2:30-2:35/500m), but then I felt recovered enough to push the "very hard" much harder (1:37/500m). Grip still got fatigued by the end, but this was almost pleasant today.
EMOM was nice and easy; CTBs felt good and knee continues to behave. I don't want to get my hopes up, but... it feels good.
Added in 5 muscle-ups (no misses!) after the EMOM and before the row, bringing my lifetime total to 31, and completing 30 for time in 30 days. Considering that 17 of these were within the last 3 days, I'm pretty sure I'm going to shatter that very soon. And, I'm very happy that I can do them when my arms are tired. Thumbs up.
The row was much better than last week. Took the 70% real slow (2:30-2:35/500m), but then I felt recovered enough to push the "very hard" much harder (1:37/500m). Grip still got fatigued by the end, but this was almost pleasant today.
28 January 2015
Wednesday
AM
4-6 sets @ Z1:
300m ski erg
15 AirDyne calories
5 wall balls, 6 lbs to 9'
10 unweighted hip extensions, 10X1
PM
A. 1 clean-grip deadlift + 2 clean pulls (emphasize shrug/arms), 3 x 1 starting @ 185; begin a set every 2:00
B1. Power clean clusters, 3 x 1.1.1 @ 145; :10-:15 between singles, :60 rest
B2. Ring dips, 3 x 10 fast - break as needed, :60 rest
+
5:00 @ 90% of [10 kettlebell swings @ 53 + 10 burpees]
5:00 rest
5:00 @ 90% of [10 AirDyne calories + 30 double-unders]
4-6 sets @ Z1:
300m ski erg
15 AirDyne calories
5 wall balls, 6 lbs to 9'
10 unweighted hip extensions, 10X1
PM
A. 1 clean-grip deadlift + 2 clean pulls (emphasize shrug/arms), 3 x 1 starting @ 185; begin a set every 2:00
B1. Power clean clusters, 3 x 1.1.1 @ 145; :10-:15 between singles, :60 rest
B2. Ring dips, 3 x 10 fast - break as needed, :60 rest
+
5:00 @ 90% of [10 kettlebell swings @ 53 + 10 burpees]
5:00 rest
5:00 @ 90% of [10 AirDyne calories + 30 double-unders]
AM
4 sets complete
PM
A. 185, 195, 205
B1. Complete
B2. Complete
+
4 rounds + 10 swings
+
4 rounds + 5 calories
Knee felt fine on the wall balls.. on the first couple, I was being really cautious and depth may have been questionable, but once I realized it wasn't hurting, I pushed the depth and speed. The 6lb ball was laughable - I couldn't hit the 9' target for the life of me. I think all of these were 11'+.
Clean pulls still don't feel right... I think I was doing a better job than last week, but there's still something wrong. It feels like I'm losing tension as I start to pull.
Power cleans felt super easy today! One of those days where the bar feels 30lbs lighter than it is. Ring dips, however, were awful. Down to singles on all 3 sets. I'm guessing arms were just fatigued from all the muscle-ups yesterday?
Was dreading the kettlebell swing / burpee piece (I always stress myself out with this combo, I don't know why). Was on pace for 5 rounds for the first 3:00, but burpee speed slowed down and I wasn't able to pick up the kettlebell as fast as I was in the beginning.
Couldn't have done much better on the AirDyne / double-under piece. Tripped once on the first round, the rest were unbroken. Transitions were super quick. Felt really good!
27 January 2015
Tuesday
AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 3 kipping handstand push-ups
PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B. Close-grip bench press, build to a max
+
3 sets @ 80%:
3 rope climbs
50m moderate yoke carry
9 Pendlay rows, 125
3:00 rest
+
5 rounds:
:60 AirDyne @ 90% aerobic
5-7 glute-ham sit-ups
AM
complete on the AirDyne
PM
A. 10 for 10!!!
B. 165
+
complete with 140 on the yoke
3:11
3:53
3:49
+
complete; 7 sit-ups across
+
2 more muscle-ups :D
UGH handstand push-ups felt terrible this morning. I failed a couple and fell off the wall on a couple. Grrrrrrrrrr. I feel like I am forever destined to be awful at these.
BUT THOSE MUSCLE-UPS! Hoooooooooly shit. I knew it was going to be a good day when I made the first attempt, and from there on I just concentrated on aggressive hips on the first swing. Here's a video of one of them. Had the intent of trying to string two together a couple of times, but the swing was off when I tried to control the descent of the first one, so I never really tried for the second. Eric gave me a tip to fall down in a V shape (with feet up as high as possible as long as possible), which kind of helped and I will try working on that in the future.
Knee felt totally fine on the air squats. Maybe it will magically heal itself after all. And, by magic, I mean 10 weeks of not using it, a cortisone shot, and enough ibuprofen to tranquilize a two-ton hippo.
Errr, bench press did not feel great today, which kind of surprised me. I really thought I would have a PR in the bag. I actually failed the first attempt at 165, for some reason I pulled it directly into my neck instead of dropping it in a straight line down to my chest, so Chels had to step in and save my life (thanks, buddy). The second attempt went much better, but it was a bit of a struggle to lock it out, so I called it there for today.
Rope climbs felt better than last week; the "80%" and also the 3:00 rest helped enormously. The first 3 were really fast (for me), but I slowed down between attempts a bit in the second and third rounds. Yoke felt fine; distance may have been a tad short of 50m (went from the rig to the door, but the class was doing pull-ups so I stopped a few feet short of the rig). Pendlay rows were hard! I don't know why, but I assumed I'd be doing the sets of 9 unbroken, that was silly. 5/4 then 3/3/3 for the last two rounds.
AirDyne/GHSU was fine.
And then I did 2 more muscle-ups, just to see if I could do them under fatigue (turns out, I can). Can't even tell you how happy I am with progress here; it's kind of ridiculous. Lifetime total: 26.
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 3 kipping handstand push-ups
PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B. Close-grip bench press, build to a max
+
3 sets @ 80%:
3 rope climbs
50m moderate yoke carry
9 Pendlay rows, 125
3:00 rest
+
5 rounds:
:60 AirDyne @ 90% aerobic
5-7 glute-ham sit-ups
AM
complete on the AirDyne
PM
A. 10 for 10!!!
B. 165
+
complete with 140 on the yoke
3:11
3:53
3:49
+
complete; 7 sit-ups across
+
2 more muscle-ups :D
UGH handstand push-ups felt terrible this morning. I failed a couple and fell off the wall on a couple. Grrrrrrrrrr. I feel like I am forever destined to be awful at these.
BUT THOSE MUSCLE-UPS! Hoooooooooly shit. I knew it was going to be a good day when I made the first attempt, and from there on I just concentrated on aggressive hips on the first swing. Here's a video of one of them. Had the intent of trying to string two together a couple of times, but the swing was off when I tried to control the descent of the first one, so I never really tried for the second. Eric gave me a tip to fall down in a V shape (with feet up as high as possible as long as possible), which kind of helped and I will try working on that in the future.
Knee felt totally fine on the air squats. Maybe it will magically heal itself after all. And, by magic, I mean 10 weeks of not using it, a cortisone shot, and enough ibuprofen to tranquilize a two-ton hippo.
Errr, bench press did not feel great today, which kind of surprised me. I really thought I would have a PR in the bag. I actually failed the first attempt at 165, for some reason I pulled it directly into my neck instead of dropping it in a straight line down to my chest, so Chels had to step in and save my life (thanks, buddy). The second attempt went much better, but it was a bit of a struggle to lock it out, so I called it there for today.
Rope climbs felt better than last week; the "80%" and also the 3:00 rest helped enormously. The first 3 were really fast (for me), but I slowed down between attempts a bit in the second and third rounds. Yoke felt fine; distance may have been a tad short of 50m (went from the rig to the door, but the class was doing pull-ups so I stopped a few feet short of the rig). Pendlay rows were hard! I don't know why, but I assumed I'd be doing the sets of 9 unbroken, that was silly. 5/4 then 3/3/3 for the last two rounds.
AirDyne/GHSU was fine.
And then I did 2 more muscle-ups, just to see if I could do them under fatigue (turns out, I can). Can't even tell you how happy I am with progress here; it's kind of ridiculous. Lifetime total: 26.
26 January 2015
25 January 2015
Sunday
10:00 muscle-up technique work & attempts if feeling it
+
AMRAP in 10:00:
3 strict pull-ups
3 toes-to-bar
25m sled drag, tough
+
5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility
0 muscle-ups of 7 attempts :(
+
8 rounds with 180 on the sled
+
complete
Only had one close attempt on the rings (#4 or 5) where I caught it, but it was extremely deep and the rings were a little wide, and I didn't fight to save it. I've never really fought to save a muscle-up; the ones that I've made have all been caught well with an easy dip out of it, but I'm racking up a few of these near misses that could probably be converted to makes with a little effort... maybe I need to channel Dave, or maybe I just need to remind myself to stay aggressive. It's hard to feel aggressive on a Sunday morning.
AMRAP just felt silly. All the pull-ups and TTB were done unbroken and as one complex on the bar. Did all the sled drags forward; 180 was tough (especially by the end) but never even considered stopping within each 25m drag.
AD/mobility felt good. I really liked cycling through the mobility and AD together instead of separating them.
Knee feels good for the third day in a row - still achy (pretty much constantly), but nothing sharp and no swelling. Played with some snatch balances and tall snatches with a PVC pipe and was able to drop (quickly) into a full squat without any significant pain, so I'm hoping that we can add in some stuff this week and in the coming weeks...
+
AMRAP in 10:00:
3 strict pull-ups
3 toes-to-bar
25m sled drag, tough
+
5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility
0 muscle-ups of 7 attempts :(
+
8 rounds with 180 on the sled
+
complete
Only had one close attempt on the rings (#4 or 5) where I caught it, but it was extremely deep and the rings were a little wide, and I didn't fight to save it. I've never really fought to save a muscle-up; the ones that I've made have all been caught well with an easy dip out of it, but I'm racking up a few of these near misses that could probably be converted to makes with a little effort... maybe I need to channel Dave, or maybe I just need to remind myself to stay aggressive. It's hard to feel aggressive on a Sunday morning.
AMRAP just felt silly. All the pull-ups and TTB were done unbroken and as one complex on the bar. Did all the sled drags forward; 180 was tough (especially by the end) but never even considered stopping within each 25m drag.
AD/mobility felt good. I really liked cycling through the mobility and AD together instead of separating them.
Knee feels good for the third day in a row - still achy (pretty much constantly), but nothing sharp and no swelling. Played with some snatch balances and tall snatches with a PVC pipe and was able to drop (quickly) into a full squat without any significant pain, so I'm hoping that we can add in some stuff this week and in the coming weeks...
24 January 2015
Saturday
AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time
PM
A. 2 push press + 2 push jerk + 2 split jerk, build to a heavy set
B. Snatch pull clusters, 4 x 1.1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 5:00:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP
AM
complete
5 muscle-ups of 8 attempts :D
PM
A. 155
HOORAY FOR MUSCLE-UPS! Missed the first two, then made #s 3, 5, 6, 7, 8 with a very near miss on #4. All on one aggressive first swing, on the skinny rings. This brings my lifetime total up to 14.
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time
PM
A. 2 push press + 2 push jerk + 2 split jerk, build to a heavy set
B. Snatch pull clusters, 4 x 1.1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 5:00:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP
AM
complete
5 muscle-ups of 8 attempts :D
PM
A. 155
B. Complete
+
27 burpees
+
Complete
HOORAY FOR MUSCLE-UPS! Missed the first two, then made #s 3, 5, 6, 7, 8 with a very near miss on #4. All on one aggressive first swing, on the skinny rings. This brings my lifetime total up to 14.
Barbell complex felt really good. Did the full complex at 135 and it was surprisingly easy, so did it again at 145 and it was still really solid, so figured I'd try 155 for the heck of it. Push presses were cooperating today, so that was nice.
Snatch pulls felt excellent. All of them were patient into the hips and got to chin level. Getting antsy to snatch again...
A little disappointed with the AMRAP. I should have started doing quick singles earlier; I spent way too much time staring at the bar. Did 7/5/5, some 3s, then singles. Finished Grace at 2:54, which is kind of pathetic, it should have been under 2:30 for sure. Kept a steady pace on the burpees. There's no reason I shouldn't have made it back to the bar. Dammit.
23 January 2015
Friday
30:00 swim @ Z1
Only 25:00 complete - short on time again, sorry Stephen! I will plan better for next week.
1000 yards; alternated 25 free / 25 breaststroke; no breaks.
Saw Balza today - he completely took care of that spot on the back corner. Apparently it was one little ligament connecting the tibia to the fibular head that got pissed off. He said it shouldn't really cause any more issues. So now all I'm left with is some persistent achiness, which I'll accept as being as good as it's going to get without surgery (which I will probably end up doing after the Open if it doesn't magically improve). Would like to start testing it out a bit, at least with something light like wall balls... (I can't believe I just asked for wall balls).
22 January 2015
Thursday
10:00 light scap activation
+
A1. Shoulder press, 2 x 4-5, 21X1; :60 rest
A2. DB upright row, 2 x 3-4/arm, 3010; :60 between arms, :60 rest
+
For 12:00:
Evens: 4-8 CTB pull-ups
Odds: 5-8 easy air squats
+
5 rounds:
:15 row very hard
1:45 row @ 80% effort
+
A1. Shoulder press, 2 x 4-5, 21X1; :60 rest
A2. DB upright row, 2 x 3-4/arm, 3010; :60 between arms, :60 rest
+
For 12:00:
Evens: 4-8 CTB pull-ups
Odds: 5-8 easy air squats
+
5 rounds:
:15 row very hard
1:45 row @ 80% effort
Complete
+
A1. 88(5), 93(3)
A2. 40(4), 45(3)
+
8, 8, 8, 6, 6, 6 CTBs
5 air squats across
+
Complete
Upper body felt kind of fried going into today's training. Even the scap work felt tough today.
My shoulder press is just sad; I know I haven't been doing much of this type of stuff at all, but I'm still slightly surprised that I haven't gotten any stronger here (I hit 93 for 4 in August 2013...).
Felt myself starting to lean to the opposite side on the heavier upright rows, so stuck to 3 reps to minimize this.
CTBs didn't feel as easy as last week, but rhythm was still good. Felt like I was going to rip, so cut the reps down in the second half.
Knee felt great today on the air squats; stuck to 5 reps just to be safe, but it felt good throughout. No "weird" feeling, no sharp pain, no pausing around parallel. Achy now, and that spot on the back corner is still there, but nothing out of the ordinary.
My shoulder press is just sad; I know I haven't been doing much of this type of stuff at all, but I'm still slightly surprised that I haven't gotten any stronger here (I hit 93 for 4 in August 2013...).
Felt myself starting to lean to the opposite side on the heavier upright rows, so stuck to 3 reps to minimize this.
CTBs didn't feel as easy as last week, but rhythm was still good. Felt like I was going to rip, so cut the reps down in the second half.
Knee felt great today on the air squats; stuck to 5 reps just to be safe, but it felt good throughout. No "weird" feeling, no sharp pain, no pausing around parallel. Achy now, and that spot on the back corner is still there, but nothing out of the ordinary.
I can't decide if I liked the structure of the row sprints or not. I think it was just a long time to be pulling, my forearms were getting super fatigued. Very hard would get down to 1:40/500m, 80% was around 2:25/500m. Before starting, I thought that 80% would be closer to 2:10/500m, but that proved to be way too ambitious after sprinting...
21 January 2015
Wednesday
AM
4-6 sets @ Z1:
250m ski erg
15 AirDyne calories
3 deadhang-to-inverted
10 unweighted hip extensions, 10X1
PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull (emphasize shrug/arms), 4 x 1 starting @ 1RM clean and adding 5/set; begin a set every 2:00
B1. Power clean clusters, 3 x 1.1 @ 155-165; :20 between singles, :60 rest
B2. Ring dip clusters, 3 x 3.3.3; :20 between 3s, :60 rest
+
4 rounds for increasing split times (faster every round, think it through beforehand):
28 double-unders
21 AirDyne calories
14 kettlebell swings, 53
7 burpees
AM
5 sets complete
PM
A. 200, 205, 210, 215
B1. 155, 160, 165
B2. complete
+
3:56
3:21
2:59
2:43
Clean pulls continue to feel terrible. I don't know what I'm doing wrong, it just feels too heavy to pull. I feel like the top position of my clean pull is no different than the top position of my deadlift, and I know that's not right...
Power cleans didn't feel particularly easy. I was catching these (especially the 165s) really low, lower than I ever have for a power clean. I've always had a problem of thinking "just get under it" if it's a power clean, my options historically have been squat clean or catch it completely tall (and wide), so I guess this is progress? Still wish I would feel more confident at these weights.
Ring dips felt okay, the very last set of 3 was tough to lock out.
4 rounds got really tough. I had no idea where I was on the clock - I was tapping "lap" at each round but the math was too difficult to do in the middle of this. I paced this out by feel, and guess I did alright. Mostly controlled the times by transitions, pace on the bike, and burpee speed. Tripped once in the DUs in the 3rd round, everything else unbroken.
4-6 sets @ Z1:
250m ski erg
15 AirDyne calories
3 deadhang-to-inverted
10 unweighted hip extensions, 10X1
PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull (emphasize shrug/arms), 4 x 1 starting @ 1RM clean and adding 5/set; begin a set every 2:00
B1. Power clean clusters, 3 x 1.1 @ 155-165; :20 between singles, :60 rest
B2. Ring dip clusters, 3 x 3.3.3; :20 between 3s, :60 rest
+
4 rounds for increasing split times (faster every round, think it through beforehand):
28 double-unders
21 AirDyne calories
14 kettlebell swings, 53
7 burpees
AM
5 sets complete
PM
A. 200, 205, 210, 215
B1. 155, 160, 165
B2. complete
+
3:56
3:21
2:59
2:43
Clean pulls continue to feel terrible. I don't know what I'm doing wrong, it just feels too heavy to pull. I feel like the top position of my clean pull is no different than the top position of my deadlift, and I know that's not right...
Power cleans didn't feel particularly easy. I was catching these (especially the 165s) really low, lower than I ever have for a power clean. I've always had a problem of thinking "just get under it" if it's a power clean, my options historically have been squat clean or catch it completely tall (and wide), so I guess this is progress? Still wish I would feel more confident at these weights.
Ring dips felt okay, the very last set of 3 was tough to lock out.
4 rounds got really tough. I had no idea where I was on the clock - I was tapping "lap" at each round but the math was too difficult to do in the middle of this. I paced this out by feel, and guess I did alright. Mostly controlled the times by transitions, pace on the bike, and burpee speed. Tripped once in the DUs in the 3rd round, everything else unbroken.
20 January 2015
Tuesday
AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk
PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), 3 x max @ 50/hand, 20X1; :60 rest
B2. DB power row, 3 x 1-2/arm, 20X0; :60 between arms, :60 rest
+
For time:
5 rope climbs
heavy prowler push w/straight arms to opposite wall and back
3 rope climbs
heavy prowler push w/straight arms to opposite wall and back
1 rope climb
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:15/side star plank
:15 rest
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk
PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), 3 x max @ 50/hand, 20X1; :60 rest
B2. DB power row, 3 x 1-2/arm, 20X0; :60 between arms, :60 rest
+
For time:
5 rope climbs
heavy prowler push w/straight arms to opposite wall and back
3 rope climbs
heavy prowler push w/straight arms to opposite wall and back
1 rope climb
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:15/side star plank
:15 rest
AM
complete on the AirDyne; 8m across
PM
A. 0 of 10 :(
A. 0 of 10 :(
B1. 12, 11, 11
B2. 70(2), 75(2), 80(2R/1L)
+
9:14 with 180 on the prowler
+
Complete
Sad day on the rings. Worked all of these on the first swing, and I was getting high and turning over most of them, just was a hair unstable in the catch and couldn't save any. I'm getting so antsy to hit them consistently.
DB stuff was fine as per usual. Grip was the issue with the 80lb power row, barely got the 2 on the right, and couldn't even try for the second on the left.
UGH. Rope climbs continue to be my nemesis. The first 5 actually felt really good, I moved through the first 3 pretty quickly, and I think I finished the 5 somewhere around 2:30 (pretty much exactly what I expected). But then the set of 3... I think these took at LEAST 3:00, probably closer to 4:00. My grip and arms were just so fatigued when I got close to the top that I was afraid of falling, so then I'd rest longer, but then I'd still get in trouble at the top... and the last rope climb was nothing short of terrifying. I rested a whole minute after finishing the prowler before starting, and I still came very close to falling off the rope at the top. I was like 1' from the top and felt like if I took one more pull, I would fall. So I hung out up there for a bit and finally touched the top, but it was scary. I don't know what my problem is with these. I've been doing rope climbs every week since APRIL, and I feel like I'm no better at them. Or, maybe I'm a little better when I'm fresh, but as soon as I have multiple reps or I'm a little bit tired, it's back to square one.
AD/star plank was fine.
Knee update, since I was less than articulate when Stephen asked about it this afternoon: I did quite a few air squats as instructed during the muscle up rest, and the "weird" feeling is gone for the second week in a row. It feels like all the internal inflammation that was making me pause at parallel is gone, and the sharp medial pain is also gone (has been since the cortisone shot). But it's almost constantly achy now, and still quite tender to touch over the joint line (got better after cortisone but came back last week). I also have a nasty knot in the back lateral corner (almost calf but not quite) that hurts when the knee is flexed - Tim thought this might be a result of compensation if I was unconsciously protecting the medial meniscus, there's nothing there on MRI - I've been attacking this with a lax ball but it's not really going anywhere, so I made an appointment to see Balza on Friday. I'm still taking a shit-ton of ibuprofen and icing at least once a day, sometimes more. I'm getting a little anxious with the Open coming up... I'd like to know if I would be doing any damage if I start doing loaded squats. If the only issue is a little discomfort, I can totally deal with that...
DB stuff was fine as per usual. Grip was the issue with the 80lb power row, barely got the 2 on the right, and couldn't even try for the second on the left.
UGH. Rope climbs continue to be my nemesis. The first 5 actually felt really good, I moved through the first 3 pretty quickly, and I think I finished the 5 somewhere around 2:30 (pretty much exactly what I expected). But then the set of 3... I think these took at LEAST 3:00, probably closer to 4:00. My grip and arms were just so fatigued when I got close to the top that I was afraid of falling, so then I'd rest longer, but then I'd still get in trouble at the top... and the last rope climb was nothing short of terrifying. I rested a whole minute after finishing the prowler before starting, and I still came very close to falling off the rope at the top. I was like 1' from the top and felt like if I took one more pull, I would fall. So I hung out up there for a bit and finally touched the top, but it was scary. I don't know what my problem is with these. I've been doing rope climbs every week since APRIL, and I feel like I'm no better at them. Or, maybe I'm a little better when I'm fresh, but as soon as I have multiple reps or I'm a little bit tired, it's back to square one.
AD/star plank was fine.
Knee update, since I was less than articulate when Stephen asked about it this afternoon: I did quite a few air squats as instructed during the muscle up rest, and the "weird" feeling is gone for the second week in a row. It feels like all the internal inflammation that was making me pause at parallel is gone, and the sharp medial pain is also gone (has been since the cortisone shot). But it's almost constantly achy now, and still quite tender to touch over the joint line (got better after cortisone but came back last week). I also have a nasty knot in the back lateral corner (almost calf but not quite) that hurts when the knee is flexed - Tim thought this might be a result of compensation if I was unconsciously protecting the medial meniscus, there's nothing there on MRI - I've been attacking this with a lax ball but it's not really going anywhere, so I made an appointment to see Balza on Friday. I'm still taking a shit-ton of ibuprofen and icing at least once a day, sometimes more. I'm getting a little anxious with the Open coming up... I'd like to know if I would be doing any damage if I start doing loaded squats. If the only issue is a little discomfort, I can totally deal with that...
19 January 2015
18 January 2015
Sunday
90:00 of easy AirDyne and mobility
A bit sore all over, but feeling much better after moving around a bit.
17 January 2015
Battle of the Boxes
What an absolutely phenomenal day!! Between an extremely well-organized event, fun workouts and a badass team of awesome people, this was by far my best competition experience to date. It didn't hurt that we kicked some serious ass against a strong field with some Regionals teams. Everyone turned in stellar performances and our communication and strategy throughout the day was on point. This is a team that I am so, so proud to be part of. We ended up in 14th place of 36!
We split this 5x1200m + 2000m (lucky Wolf).
1200m in 4:52.2
Held 2:03-2:05 until 200m, then down to 1:44.
We walked into this completely cold, but I actually felt excellent throughout the whole row. Never went above 2:05. Could have started sprinting at least 50m earlier, if not 100m earlier. Very happy with this personally, although we didn't do very well comparatively as a team (8k in 30:12, the best times were 27ish).
Event 2: team total (combined male/female scores: 3rd on snatch, 10th on jerk, 19th on clean)
Chels snatched (145), Demi cleaned (195) and I jerked (195); Wolf snatched (225), Pat cleaned (255), Jeff jerked (285).
We did really well here, which was awesome because we (at least the girls) were pretty nervous. We all hit our opening weights, no prob. I hit 175 easy, lowered it to the front rack, had Chels and Demi add 10lbs, and got 185. Then waited a minute while the others lifted and got 195, waited another minute and failed 205. I could tell while I was holding the bar and they were adding weight that 205 was gonna feel heavy and I never really committed to it. Super pleased to hit 195 though!! Also, we were the only team to power clean a light weight and have the teammates add weight while the bar was racked. Smart move on our part, and we impressed our judge.
Floater Stations:
2:00 AMRAP of wallballs, 30/20 to 10/8
Wolf and Demi got 116 (7th)
2:00 AMRAP of slam balls, 50/35
Jeff and Demi got 95 (16th)
2:00 AMRAP of sandbag squat cleans, 100/60
Jeff and Chels got 50 (14th)
2:00 AMRAP of double unders
Pat and Chels got 411 (9th)
2:00 AMRAP of axle S2O, 115/75
45 for me, 54 for Wolf (15th)
(Did this immediately after the total)
Opened with 20 (fast tng), then 10, then smaller sets. This got hard, split jerked a few at the end and hung out with the axle in the front rack a little too much in the last 0:30. Would have been better off dumping, taking a breath, and hitting another set of faster tng reps.
2:00 AMRAP of medball over the shoulder, 100/75
33 for me, 33 for Pat (10th)
(Did this between events 3 and 4)
This was a lot of fun - all those stones over the summer paid off. Just kept a steady pace throughout, never stopped or slowed down. Not sure I could do much better than this...
Event 3: like a girl I used to know (16th)
Pat and Chels did Karen
Demi and I did Grace
Wolf and Jeff did Isabel
For Grace, our plan was to start with sets of 5, which lasted through 30, then we alternated 3s. Bar felt super heavy, but speed never really slowed down. We communicated well and this is another one I'm proud of.
Event 4: chipper (19th)
I feel like a dick for not really participating in this event. I did one set of 20 burpees AFAP and one set of 15 toes to bar. Was prepared to do another set of toes to bar, but Wolf closed out the 100 in a huge set. Our communication and strategy and transitions were all on point, we just weren't fast enough, even though we subbed out as soon as cycle time started to slow. Got through 99 hspus.
Event 5: cou-pull-lets (9th)
Wolf and Demi did thrusters
Jeff and Chels did deadlifts
Pat and I did cleans
This event was AWESOME. It was really hard, especially at the end of a long day, but we all pulled out awesome performances. Pat and I got to the rig with just over 3:00 left on the clock. I butterflied about 10-12 pullups (2 sets) then switched to regular kip and smaller sets with minimal rest. Pat and I did 21 synchronized cleans (quick singles) then we each hit 8 more pullups before time ran out. Only 3 teams finished the cleans; many didn't even get to their third pair of athletes. Really proud of matching Pat rep for rep.
I can't wait to get this gang together for another competition! And I would highly recommend events by this Lex Artis group, they have their shit together and put on a great event.
 |
| Staked out a sweet spot for the day |
 |
| Hanging out with my best bud |
 |
| Best photo of the day |
 |
| These guys. The best team! |
16 January 2015
Friday
30:00 swim @ Z1
Only 22:00 complete, a bit short on time. Lost track of laps; alternated 25 free / 25 breaststroke; no breaks.
ROAD TRIP!!!!
Only 22:00 complete, a bit short on time. Lost track of laps; alternated 25 free / 25 breaststroke; no breaks.
ROAD TRIP!!!!
15 January 2015
Thursday
AM (made up from Tuesday)
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk
PM
10:00 light scap activation
+
A. Split jerk, build to 80-90% of 1RM
B1. Shoulder press, 2 x 5-7, 21X1; :60 rest
B2. DB upright row, 2 x 4-6/arm, 3010; :60 between arms, :60 rest
+
For 10:00:
Evens: 4-8 CTB pull-ups
Odds: 5-10 easy air squats
+
For max meters:
:90 row
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk
PM
10:00 light scap activation
+
A. Split jerk, build to 80-90% of 1RM
B1. Shoulder press, 2 x 5-7, 21X1; :60 rest
B2. DB upright row, 2 x 4-6/arm, 3010; :60 between arms, :60 rest
+
For 10:00:
Evens: 4-8 CTB pull-ups
Odds: 5-10 easy air squats
+
For max meters:
:90 row
AM
complete on the AirDyne
PM
Complete
+
A. 175, 185Fx2
B1. 75(7), 85(5)
B2. 20(6), 30(6)
+
8 CTBs across
10, 10, 9, 5, 5 air squats
+
433m (1:43.8/500m avg)
Handstand walking was super easy again today. Played with going a bit faster while maintaining good positioning.
The jerk event on Saturday got in my head. Jerks have been feeling so good recently that I was thinking of opening with 185 at the competition, so I wanted to hit that today (90.2%). I jinxed myself by telling Chelsea before I started that I hadn't failed 185 in months. Jumped 125-145-165-175-185. 175 felt effortless. The first attempt at 185 was just a little forward, and I over corrected on the second attempt and lost my balance backward (never done that before). Soooo now I'm thinking to be safe I should open with 175 on Saturday. We'll see.
Shoulder press was hard, the 5th rep at 85 wasn't pretty. Upright rows were weird, felt 'em in the front of my shoulder.
CTBs felt excellent today (regular kip). Knee felt totally fine on the first two sets, which is why I went with the 10 reps, but then on the 9th rep of the 3rd set something didn't feel right. It's been achy on and off all day today, but I didn't get that "weird" feeling when squatting (which is why I took the chance with the upper limit of reps). And now it is just constantly hurting. UGHHHH this is the worst.
Went out a little too hot on the row- saw 1:39 and panicked a bit. Held 1:41-1:43 for a bit, but drifted up to 1:45-1:46 in the last 0:30 or so. The average pace is exactly my 500m PR, and I can't imagine holding on to that for an additional 70m...
14 January 2015
Wednesday
AM
4-6 sets @ Z1:
250m ski erg
15 AirDyne calories
3 deadhang-to-inverted
10 unweighted hip extensions, 10X1
PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull, 3 x 1 starting @ 1RM clean and adding 10/set; begin a set every 2:00
B. Power clean, build quickly to a tough single
C. Ring dips, 1 x max unbroken
+
For time:
100 double-unders
75 AirDyne calories
50 kettlebell swings, 53
25 burpees
4-6 sets @ Z1:
250m ski erg
15 AirDyne calories
3 deadhang-to-inverted
10 unweighted hip extensions, 10X1
PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull, 3 x 1 starting @ 1RM clean and adding 10/set; begin a set every 2:00
B. Power clean, build quickly to a tough single
C. Ring dips, 1 x max unbroken
+
For time:
100 double-unders
75 AirDyne calories
50 kettlebell swings, 53
25 burpees
AM
4 sets complete
PM
A. 200, 210, 220
B. 165, 175Fx3
C. 8
+
11:27
What a blah training day. Everything felt terrible. Feeling healthy again, so I don't know what my problem was.
CGDL were light and fast, but clean pulls felt even worse than last week. The bar is only getting like 1" past my hips, the pull just feels weak. I don't think I'm using my legs.
Power cleans didn't feel as easy as last week, 125 felt like 125. Jumped 125-145-165-175. The first and third attempts at 175 were just pulls; caught the second attempt but it was way forward. Ughhhh frustrating.
Ring dips also felt more difficult than usual. Was hoping to beat my previous best of 10, but no dice.
Had been dreading the last piece all week, for some reason the 50 KBS got in my head. Double unders were good, broken 65/35. Airdyne done in 5:31. Would have liked to have opened with a bigger set of swings, but reps started to get iffy around 17ish, so broke these 20/15/15. Burpees were very slow to start, but picked up speed in the last half. This whole thing was the opposite of fun.
Knee hurts today. Maybe that's what put me in a weird mood.
Knee hurts today. Maybe that's what put me in a weird mood.
13 January 2015
Tuesday
AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk
PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), 3 x max @ 55/hand, 20X1; :60 rest
B2. DB power row, 3 x 1-2/arm, 20X0; :60 between arms, :60 rest
+
For time:
30 strict pull-ups
100m heavy indoor prowler push w/straight arms
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:15/side star plank
:15 rest
AM
skipped; will make up Thursday
PM
A. got 2!
B1. 7, 8, 8
B2. 65, 70, 75(2)
+
9:27 with 180 on the prowler
+
complete
Had an early morning at work, so bumped the AM session.
Missed the first 5 or 6 MU attempts, and was getting frustrated, because I could feel that something was off. I was getting really high on my first swing, but losing momentum on the second swing and never getting close to turning it over. So I figured I'd try to get up on the first swing... and I did! Made 2 and missed 2 when I tried just using the first swing, but the two misses were real close. I just have to remind myself that if I only get one swing, it had better be really aggressive. All on the skinny rings. YAY!
DB stuff was fine.
30 pull-ups felt pretty good, done at 3:35. Opened with 7, then small sets of 2-4, then mostly quick singles. The prowler though... ouch. That was definitely heavy for that distance. Only the first 25m was done unbroken, stopped twice on the second 25m and halfway on the 3rd and 4th 25m stretches. Probably could have cut down the rest time a bit, but I started getting a little lightheaded again (not bad, just enough to make me pause).
AD/plank was fine, kept cal/h between 1000-1100. I don't mind the star plank!
I don't know what's up with my knee. So, yesterday, when I was literally doing NOTHING except laying on the couch watching The Wire, it was actually bugging me a lot. Like, bugging me so much that I was about ready to call Tim and just schedule surgery. It felt almost as bad as before the cortisone shot. But then today it felt fine, and absolutely no pain or issue with the air squats - not even the "weird" feeling that I usually get at parallel. So... what gives? I'm trying very hard to be patient and see how this plays out... but patience is not my strong suit.
And, finally ate like a normal person today. I still don't have much of an appetite, but figured if I was going to train today and want to feel good for this weekend's competition, I had better start eating whether I'm hungry or not.
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk
PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), 3 x max @ 55/hand, 20X1; :60 rest
B2. DB power row, 3 x 1-2/arm, 20X0; :60 between arms, :60 rest
+
For time:
30 strict pull-ups
100m heavy indoor prowler push w/straight arms
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:15/side star plank
:15 rest
AM
skipped; will make up Thursday
PM
A. got 2!
B1. 7, 8, 8
B2. 65, 70, 75(2)
+
9:27 with 180 on the prowler
+
complete
Had an early morning at work, so bumped the AM session.
Missed the first 5 or 6 MU attempts, and was getting frustrated, because I could feel that something was off. I was getting really high on my first swing, but losing momentum on the second swing and never getting close to turning it over. So I figured I'd try to get up on the first swing... and I did! Made 2 and missed 2 when I tried just using the first swing, but the two misses were real close. I just have to remind myself that if I only get one swing, it had better be really aggressive. All on the skinny rings. YAY!
DB stuff was fine.
30 pull-ups felt pretty good, done at 3:35. Opened with 7, then small sets of 2-4, then mostly quick singles. The prowler though... ouch. That was definitely heavy for that distance. Only the first 25m was done unbroken, stopped twice on the second 25m and halfway on the 3rd and 4th 25m stretches. Probably could have cut down the rest time a bit, but I started getting a little lightheaded again (not bad, just enough to make me pause).
AD/plank was fine, kept cal/h between 1000-1100. I don't mind the star plank!
I don't know what's up with my knee. So, yesterday, when I was literally doing NOTHING except laying on the couch watching The Wire, it was actually bugging me a lot. Like, bugging me so much that I was about ready to call Tim and just schedule surgery. It felt almost as bad as before the cortisone shot. But then today it felt fine, and absolutely no pain or issue with the air squats - not even the "weird" feeling that I usually get at parallel. So... what gives? I'm trying very hard to be patient and see how this plays out... but patience is not my strong suit.
And, finally ate like a normal person today. I still don't have much of an appetite, but figured if I was going to train today and want to feel good for this weekend's competition, I had better start eating whether I'm hungry or not.
12 January 2015
Monday
Mobility.
Feeling close to 100%, really glad this bug doesn't appear to be lingering.
Very much looking forward to this weekend!! This is most exciting.
11 January 2015
Sunday
10:00 muscle-up technique work & attempts if feeling it
+
AMRAP in 10:00:
1 rope climb
25m reverse sled drag, moderate
+
16 sets:
:60 AirDyne @ 90% aerobic
:60 AirDyne @ 50%
+
10:00 focused hip & ankle mobility
complete
+
6 rounds + 1 rope climb, with 135 on the sled
+
complete
+
complete
Feeling a lot better today, but still really lightheaded and a bit out of it.
Hung up the skinny rings, and definitely think I'll have more consistent success with these in the coming weeks. Failed 4 attempts today, but, like yesterday, I think it's just due to the lack of energy.
AMRAP was nice and steady; didn't want to turn the sled around half way, so walked all the way to the 25m lane. Used the walk/transition as the only rest; made a conscious effort to jump up on the rope immediately when I got there. Rope climbs felt fast and easy today, and it was really nice to do these without the grip fatigue...
+
AMRAP in 10:00:
1 rope climb
25m reverse sled drag, moderate
+
16 sets:
:60 AirDyne @ 90% aerobic
:60 AirDyne @ 50%
+
10:00 focused hip & ankle mobility
complete
+
6 rounds + 1 rope climb, with 135 on the sled
+
complete
+
complete
Feeling a lot better today, but still really lightheaded and a bit out of it.
Hung up the skinny rings, and definitely think I'll have more consistent success with these in the coming weeks. Failed 4 attempts today, but, like yesterday, I think it's just due to the lack of energy.
AMRAP was nice and steady; didn't want to turn the sled around half way, so walked all the way to the 25m lane. Used the walk/transition as the only rest; made a conscious effort to jump up on the rope immediately when I got there. Rope climbs felt fast and easy today, and it was really nice to do these without the grip fatigue...
10 January 2015
Saturday
AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time
PM
A. Split jerk from blocks, build quickly to a heavy single
B. Snatch pull clusters, 5 x 1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 9:00 - treat it like the Open w/a tie-break @ the conclusion of each round of burpees, change your own plates:
10 clean & jerk, 55
10 bar-facing burpees
10 clean & jerks, 75
10 bar-facing burpees
10 clean & jerks, 95
10 bar-facing burpees
10 clean & jerks, 115
10 bar-facing burpees
10 clean & jerks, 135
10 bar-facing burpees
max clean & jerks, 155
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time
PM
A. Split jerk from blocks, build quickly to a heavy single
B. Snatch pull clusters, 5 x 1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 9:00 - treat it like the Open w/a tie-break @ the conclusion of each round of burpees, change your own plates:
10 clean & jerk, 55
10 bar-facing burpees
10 clean & jerks, 75
10 bar-facing burpees
10 clean & jerks, 95
10 bar-facing burpees
10 clean & jerks, 115
10 bar-facing burpees
10 clean & jerks, 135
10 bar-facing burpees
max clean & jerks, 155
AM
complete
PM
A. 185
B. Complete
+
Through round of 115, + 3 burpees
Woke up hungry and without a fever, so took that as a sign that it would be okay to get off the couch today. Still feeling really fatigued and lightheaded, but otherwise on the mend. Happy to move around a bit.
0 muscle ups of 4 attempts. Lacking the oomph this morning - understandable, I think.
0 muscle ups of 4 attempts. Lacking the oomph this morning - understandable, I think.
185 was heavy enough for today. Actually kind of surprised it felt as good as it did, considering I've survived on nothing but tea and NyQuil for 48 hours.
Snatch pulls felt very good. Nice to actually get the bar high for a change.
Wanted to run through the AMRAP even though I'm not 100%, and did better than I thought I would. Breathing actually wasn't as bad as I was expecting (I was expecting it to feel like when I had bronchitis, but it wasn't nearly that bad). Was able to keep a steady pace on the burpees. Got extremely lightheaded on the CJ though, which forced me to take longer between reps than I wanted. 55: unbroken, 75: 6/4, then singles at 95 and 115. Finished the 115s at 8:49, didn't pay attention to other splits. This was actually really fun, would love another crack at it when I'm feeling better. Confident I could get pretty deep into the 135s if I string a few 95s together and move faster through 115.
That was enough for today. Back to the couch.
09 January 2015
Friday
30:00 swim @ Z1
DNS
Still have a fever... feeling a bit better than yesterday, so really hoping I'll be able to train tomorrow.
DNS
Still have a fever... feeling a bit better than yesterday, so really hoping I'll be able to train tomorrow.
08 January 2015
Thursday
10:00 light scap activation
+
A1. Shoulder press, 3 x 5-7, 21X1; :60 rest
A2. DB upright row, 3 x 4-6/arm, 3010; :60 between arms, :60 rest
+
For 12:00:
Evens: 4-8 CTB pull-ups
Odds: 5 easy air squats
+
3 sets:
:60 row @ 97%
6:00 rest
DNS
Yesterday's cough turned into full-blown influenza overnight. Went to the doctor, got some drugs, and am down for the count. Fucking hell.
07 January 2015
Wednesday
AM
4-6 sets @ Z1:
300m ski erg
20 AirDyne calories
4 deadhang-to-inverted
10 unweighted hip extensions, 10X1
PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull, 5 x 1 starting @ 1RM clean and adding a bit/set; begin a set every 2:00
B1. Power clean clusters, 4 x 1.1.1; minimal rest between singles, :30 rest
B2. Ring dips, 4 x 5, 20X1; 2:00 rest
+
3 sets @ high effort:
20 kettlebell swings, 53
20 burpees
40 double-unders
3:00 rest
+
10:00 AirDyne increasing effort every 2:00 so that last 2:00 is very tough
4-6 sets @ Z1:
300m ski erg
20 AirDyne calories
4 deadhang-to-inverted
10 unweighted hip extensions, 10X1
PM
A. 1 halting clean-grip deadlift (pause below the knees) + 1 clean pull, 5 x 1 starting @ 1RM clean and adding a bit/set; begin a set every 2:00
B1. Power clean clusters, 4 x 1.1.1; minimal rest between singles, :30 rest
B2. Ring dips, 4 x 5, 20X1; 2:00 rest
+
3 sets @ high effort:
20 kettlebell swings, 53
20 burpees
40 double-unders
3:00 rest
+
10:00 AirDyne increasing effort every 2:00 so that last 2:00 is very tough
AM
4 sets complete
PM
A. 200, 210, 215, 220, 225
B1. 145, 155, 165, 175(1.F.F)
B2. complete
+
2:07
2:53
2:45
+
complete
That's by far the most I've ever skiied... triceps and lats are feeling it already. This is most welcome.
Clean-grip deadlifts felt super easy, but clean pulls felt terrible. Even while warming up at lighter weights, the pulls felt awkward and hard.
Very happy to see power cleans after heavy deadlifts again - 145 and 155 felt EASY, and 165 felt the best it ever has. Couldn't decide between 170 and 175 for the final set, and said "fuck it, just try it" and put 175 on the bar, which proved to be too ambitious. Other than 175, where I took a few seconds between reps, the clusters at 145, 155 and 165 were all dropped and immediately reset with no pausing. First time doing heavy-ish cleans in a LONG time (since Gobblers), very happy with how they felt. And, while my form still leaves much to be desired, I don't think I was catching these as ugly as I have been known to do. Huzzah!
Ring dips felt great today, too. Was a little worried about keeping the tempo, but I was able to stick to it for all sets. And, I think I did almost all of these strict. That's interesting.
UGH these high effort sets are killing me. Is it normal to drop off SO BADLY after the first one? Double unders were unbroken on the 1st and 3rd sets, and broken horribly (4 or 5 times) on the 2nd set. All KBS unbroken, easy through 16 or 17 reps, it was only the last few that started to get iffy. Burpees were steady on the first round, but on the second and third rounds I started pausing, both at the top and on the floor. Shoulders were fried by the 3rd round. Yuck.
On the other hand, I really dig the increasing effort stuff. I feel like I've done well with every variation of this we've tried (on the rower, and the mixed pieces, and today's AirDyne). Paced this by cal/h; >415, >550, >700, >815, >1000 (with the final 0:30 >1100). Could have started a bit faster, but the final 2:00 was very tough indeed. 117 calories total (702 cal/h average).
-----
AM weight @ home: 165.3
Was just curious to take a peek at the scale, post-holiday and pre-locking down the nutrition for the foreseeable future. Totally surprised to see that number, considering I was less than diligent with nutrition over past few weeks (I guess this is the power of stress reduction, and I'd put a hefty sum on the outdoor hiking) ... this is the lowest I've seen since Summer 2012, when I switched out of the class programming. I feel like I've put on a bit of muscle since then (my clothes agree), so this is pretty cool. It's even more cool that this has all happened after I stopped worrying about it so much.
A. 200, 210, 215, 220, 225
B1. 145, 155, 165, 175(1.F.F)
B2. complete
+
2:07
2:53
2:45
+
complete
That's by far the most I've ever skiied... triceps and lats are feeling it already. This is most welcome.
Clean-grip deadlifts felt super easy, but clean pulls felt terrible. Even while warming up at lighter weights, the pulls felt awkward and hard.
Very happy to see power cleans after heavy deadlifts again - 145 and 155 felt EASY, and 165 felt the best it ever has. Couldn't decide between 170 and 175 for the final set, and said "fuck it, just try it" and put 175 on the bar, which proved to be too ambitious. Other than 175, where I took a few seconds between reps, the clusters at 145, 155 and 165 were all dropped and immediately reset with no pausing. First time doing heavy-ish cleans in a LONG time (since Gobblers), very happy with how they felt. And, while my form still leaves much to be desired, I don't think I was catching these as ugly as I have been known to do. Huzzah!
Ring dips felt great today, too. Was a little worried about keeping the tempo, but I was able to stick to it for all sets. And, I think I did almost all of these strict. That's interesting.
UGH these high effort sets are killing me. Is it normal to drop off SO BADLY after the first one? Double unders were unbroken on the 1st and 3rd sets, and broken horribly (4 or 5 times) on the 2nd set. All KBS unbroken, easy through 16 or 17 reps, it was only the last few that started to get iffy. Burpees were steady on the first round, but on the second and third rounds I started pausing, both at the top and on the floor. Shoulders were fried by the 3rd round. Yuck.
On the other hand, I really dig the increasing effort stuff. I feel like I've done well with every variation of this we've tried (on the rower, and the mixed pieces, and today's AirDyne). Paced this by cal/h; >415, >550, >700, >815, >1000 (with the final 0:30 >1100). Could have started a bit faster, but the final 2:00 was very tough indeed. 117 calories total (702 cal/h average).
-----
AM weight @ home: 165.3
Was just curious to take a peek at the scale, post-holiday and pre-locking down the nutrition for the foreseeable future. Totally surprised to see that number, considering I was less than diligent with nutrition over past few weeks (I guess this is the power of stress reduction, and I'd put a hefty sum on the outdoor hiking) ... this is the lowest I've seen since Summer 2012, when I switched out of the class programming. I feel like I've put on a bit of muscle since then (my clothes agree), so this is pretty cool. It's even more cool that this has all happened after I stopped worrying about it so much.
Tuesday
AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk
PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), build to a 5RM in 4 sets, 20X1; :60 rest
B2. DB power row, 4 x 2-3/arm, 20X0; :60 between arms, :60 rest
+
10 rounds for time:
5 strict pull-ups
10m heavy indoor prowler push w/straight arms
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:30 front leaning rest on rings
:15 rest
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk
PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), build to a 5RM in 4 sets, 20X1; :60 rest
B2. DB power row, 4 x 2-3/arm, 20X0; :60 between arms, :60 rest
+
10 rounds for time:
5 strict pull-ups
10m heavy indoor prowler push w/straight arms
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:30 front leaning rest on rings
:15 rest
AM
complete on the AirDyne
PM
A. 0 of 5 attempts
B1. 65/hand
B2. 45, 55, 60, 65(3)
+
10:29 with 180 on the prowler
+
Complete
So happy to be home at CSC!
Handstand walking was on point this morning - hit the 8m mark easily each time.
Muscle ups did not feel close at all today. Each attempt got progressively worse, so called it at 5. I miss my skinny CA rings. Not discouraged, consistency will come.
Dumbbell stuff felt good. Nice to have a wide selection. 65/hand was definitely a 5RM.. Actually slightly surprised I got the 5th rep.
Pace slowed considerably in the second half of the grinder. Pullups started off in sets of 5, down to singles at the end. Happy to have taped bars again! It makes a huge difference.
Back to tracking food. I like the control, even if nothing changes. Shooting for 165g protein, 170g carb, 80g fat. Lemme know if I should tweak this...
05 January 2015
Monday
5-7 sets:
3:00 AirDyne @ Z1
3:00 mobility work of choice
Lost track of sets; cycled through for about an hour.
Feeling refreshed and motivated for a new year of training!
3:00 AirDyne @ Z1
3:00 mobility work of choice
Lost track of sets; cycled through for about an hour.
Feeling refreshed and motivated for a new year of training!
04 January 2015
03 January 2015
Saturday
AM (made up from Wednesday)
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
9 unweighted hip extensions, 10X1
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
9 unweighted hip extensions, 10X1
7 sets complete with row and Assault bike
PM
2:15:00 hike with Mom
Absolutely gorgeous afternoon on my last day here; tackled one of the more challenging hikes in OC with Mom. 4.5 miles, almost 1100 feet of elevation change (all within the first half mile) with some treacherous pieces, but the 360 panoramic view at the top was totally worth it. Love it, reluctant to come back...
02 January 2015
Friday
AM
10:00 @ 70% of [250m row + :30/side plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time
PM
A. Split jerk from blocks, accumulate 10 solid singles @ 165
B1. Snatch pulls, 4 x 1 @ 155-160-165-170, :60 rest
B2. Ring dip clusters, 4 x 2.2.2.2 as fast as possible; :60 rest
B3. Unweighted walking lunges, 4 x 10m; :60 rest
+
AMRAP in 5:00, treat it like the Open!:
25 power clean & jerks, 85
5 rope climbs
+
800m walk cool-down immediately at conclusion of AMRAP
AM
complete
+
4 muscle ups out of 6 attempts :) (video)
PM
A. complete
B1, 2, 3. complete, complete, complete
+
4 rope climbs
+
complete
Holy shit. Muscle ups!! Made #1, 3, 5, 6, and called it there to end on a good note. Absolutely shocked and super happy.
Split jerks were all light and easy.
Snatch pulls felt heavy. Ring dips were fast for the first 3 clusters, but had to rest about 0:10 before the 4th cluster on each set to ensure that I wouldn't fail. Knee felt completely fine on the lunges, absolutely no issue here.
UGH rope climbs will forever be my nemesis. Finished the CJs at 2:23, broken 10/4/4/4/3. Really tried to limit resting between rope climbs, but it's still pathetic. Finished the 4th at 4:40 and knew I wasn't going to get another one in 0:20. Disappointing, but not surprising.
But, those muscle ups!! Yesssssssss. :)
10:00 @ 70% of [250m row + :30/side plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time
PM
A. Split jerk from blocks, accumulate 10 solid singles @ 165
B1. Snatch pulls, 4 x 1 @ 155-160-165-170, :60 rest
B2. Ring dip clusters, 4 x 2.2.2.2 as fast as possible; :60 rest
B3. Unweighted walking lunges, 4 x 10m; :60 rest
+
AMRAP in 5:00, treat it like the Open!:
25 power clean & jerks, 85
5 rope climbs
+
800m walk cool-down immediately at conclusion of AMRAP
AM
complete
+
4 muscle ups out of 6 attempts :) (video)
PM
A. complete
B1, 2, 3. complete, complete, complete
+
4 rope climbs
+
complete
Holy shit. Muscle ups!! Made #1, 3, 5, 6, and called it there to end on a good note. Absolutely shocked and super happy.
Split jerks were all light and easy.
Snatch pulls felt heavy. Ring dips were fast for the first 3 clusters, but had to rest about 0:10 before the 4th cluster on each set to ensure that I wouldn't fail. Knee felt completely fine on the lunges, absolutely no issue here.
UGH rope climbs will forever be my nemesis. Finished the CJs at 2:23, broken 10/4/4/4/3. Really tried to limit resting between rope climbs, but it's still pathetic. Finished the 4th at 4:40 and knew I wasn't going to get another one in 0:20. Disappointing, but not surprising.
But, those muscle ups!! Yesssssssss. :)
01 January 2015
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