excellent day @MobilityFit:
handstand push-ups, strict and kipping, to a 25 + abmat
TRX "wall" walks
handstand walking!!!!!
power snatches with Brandon, up to 65lbs (crisp and solid)
bis&tris
Showing posts with label handstand. Show all posts
Showing posts with label handstand. Show all posts
17 November 2016
10 November 2016
Thursday
@ MobilityFit
3 sets:
banded strict pull-ups
strict toes to bar
handstand holds
+
5 sets:
strict handstand push-ups to 2 abmats
controlled kipping on a bar
+
3 sets:
wall walks, then "wall" walks on a TRX (SO HARD)
seated to standing rope pulls
+
bis&tris
3 sets:
banded strict pull-ups
strict toes to bar
handstand holds
+
5 sets:
strict handstand push-ups to 2 abmats
controlled kipping on a bar
+
3 sets:
wall walks, then "wall" walks on a TRX (SO HARD)
seated to standing rope pulls
+
bis&tris
03 November 2016
Thursday
@MobilityFit
HANDSTANDS!!!!!
Including a ~0:20 static hold away from the wall, which was pretty impressive if I do say so myself.
05 February 2016
Friday
AM
3-5 sets very easy:
2:00 bike
:20-:30 handstand hold
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Alternating DB reverse lunges, 2 x 16-20 total; 2:00 rest
B. Strict pull-ups, accumulate 15-30 solid singles according to feel; rest as needed
+
For time @ high effort:
1000m row
50 thrusters, 33
30 ring rows, strict w/tough set-up
+
8 sets:
:45 Assault Bike @ 90% aerobic
:45 Assault Bike @ 50%
3-5 sets very easy:
2:00 bike
:20-:30 handstand hold
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Alternating DB reverse lunges, 2 x 16-20 total; 2:00 rest
B. Strict pull-ups, accumulate 15-30 solid singles according to feel; rest as needed
+
For time @ high effort:
1000m row
50 thrusters, 33
30 ring rows, strict w/tough set-up
+
8 sets:
:45 Assault Bike @ 90% aerobic
:45 Assault Bike @ 50%
AM
4 sets, subbed FLR for side plank
+
skipped the mobility
+
shoulder stuff, 2 sets, same as yesterday
PM
A. 50, 55(20)
B. 2 singles, DNF
+
10:12 at half-assed effort
subbed goblet squats, 35lb
+
complete
Denial: "I did a handstand push-up, and it didn't hurt nearly as much as last week! Let's cancel the appointment, it'll heal on its own."
Anger: "This is fucking stupid. I literally JUST recovered from knee surgery, oh and also I broke my thumb in a freak accident, and now my shoulder is fucked up, like really fucked up, like it-won't-stay-in-its-goddamned-socket fucked up."
Bargaining: "Well, if I need surgery anyway, maybe I can just train on it through the Open? I did that with my knee and it turned out fine!"
Bargaining: "Well, if I need surgery anyway, maybe I can just train on it through the Open? I did that with my knee and it turned out fine!"
Depression: "Training while injured is lame and I can't imagine being healthy enough to compete in the Open in 3 weeks, I may as well just stop trying."
(I think we're going to be stuck in the Depression stage for at least the next 5 days)
Today was awful. Long and shitty day at work, and didn't get to the gym until almost 7. Came really close to blowing off the whole day - my shoulder was aching and I had zero interest in anything high-effort.
Lunges were okay, limited by grip (duh).
Shoulder pops out at the initiation of the pull from a dead-hang. Shoulder also pops out when raising my arm to just past my ear (although it does not on the static handstand holds...those are totally fine). Two reps and called it, this is scaring me.
Shoulder pops out at the top of the thruster. No pain at all in the press, but can't lock out at the top and keep my humerus in place. Two reps and called it, this is really scaring me.
Felt sorry for myself on the baby Jackie piece, and just didn't feel like giving high-effort. Row done at 4:09. Dropped the kettlebell at 15/30/40/50 (lame). Initially set up the rings way too challenging, after 10 reps I ditched the box and put feet on the floor (still tough, sets of 3). No pain or popping out of place with the horizontal pulling, shoulder tolerated the row and ring rows just fine.
The Assault bike and I are becoming friends, though. 90% aerobic is a solid 62-66 RPMs.
I didn't notice my shoulder popping out at ALL last week, I wonder if the tape from Balza was actually doing something? Can I just construct a shirt out of KT tape? Or, because it hurt a fair bit worse last week than it does right now, I just wasn't moving it around as much. Or, Emily suggested that perhaps Tim's maneuvering it around made it more susceptible to move around... except that the first time I noticed it was on the pull-up before I saw Tim. I'm glad I tested the pull-up, I think it gave Tim important information. It would have sucked if I tested a pull-up the day after I saw Tim and then had to make a repeat visit a week later, and this whole process of waiting and not knowing would just be delayed. Bottom line: this is alarming.
(I think we're going to be stuck in the Depression stage for at least the next 5 days)
Today was awful. Long and shitty day at work, and didn't get to the gym until almost 7. Came really close to blowing off the whole day - my shoulder was aching and I had zero interest in anything high-effort.
Lunges were okay, limited by grip (duh).
Shoulder pops out at the initiation of the pull from a dead-hang. Shoulder also pops out when raising my arm to just past my ear (although it does not on the static handstand holds...those are totally fine). Two reps and called it, this is scaring me.
Shoulder pops out at the top of the thruster. No pain at all in the press, but can't lock out at the top and keep my humerus in place. Two reps and called it, this is really scaring me.
Felt sorry for myself on the baby Jackie piece, and just didn't feel like giving high-effort. Row done at 4:09. Dropped the kettlebell at 15/30/40/50 (lame). Initially set up the rings way too challenging, after 10 reps I ditched the box and put feet on the floor (still tough, sets of 3). No pain or popping out of place with the horizontal pulling, shoulder tolerated the row and ring rows just fine.
The Assault bike and I are becoming friends, though. 90% aerobic is a solid 62-66 RPMs.
I didn't notice my shoulder popping out at ALL last week, I wonder if the tape from Balza was actually doing something? Can I just construct a shirt out of KT tape? Or, because it hurt a fair bit worse last week than it does right now, I just wasn't moving it around as much. Or, Emily suggested that perhaps Tim's maneuvering it around made it more susceptible to move around... except that the first time I noticed it was on the pull-up before I saw Tim. I'm glad I tested the pull-up, I think it gave Tim important information. It would have sucked if I tested a pull-up the day after I saw Tim and then had to make a repeat visit a week later, and this whole process of waiting and not knowing would just be delayed. Bottom line: this is alarming.
29 January 2016
Friday
AM
3 sets very easy:
2:00 bike
:20-:30 handstand hold
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Power clean, build quickly to 80%
B. CTB pull-ups, 5:00 easy practice
+
3 sets:
:10 row @ 100%
1:50 rest
+
10 sets:
:30 Assault Bike @ 90% aerobic
:30 Assault Bike @ 50%
3 sets very easy:
2:00 bike
:20-:30 handstand hold
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Power clean, build quickly to 80%
B. CTB pull-ups, 5:00 easy practice
+
3 sets:
:10 row @ 100%
1:50 rest
+
10 sets:
:30 Assault Bike @ 90% aerobic
:30 Assault Bike @ 50%
AM
complete
subbed FLR for side planks
+
tested out some comp prep
PM
A. 153 (82.7%)
B. DNS
+
complete
+
complete
+
10:00 Assault bike @ z1
Made the tough call to bail on tomorrow's competition. Woke up feeling really good, and as I started to test some things this morning I was really encouraged. Strict press, push press, push jerk, thruster and snatch with an empty barbell were all totally fine, no issues at all. Static handstands were totally fine, but did one handstand push-up and it was excruciating, like almost brought tears to my eyes. Fuck.
Power cleans were fine through 143, shoulder felt a little tweaked catching the 153. No gear.
15 January 2016
Friday
AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
A. Front squat (sleeves!), 3-3-3-3, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 4-5, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 105
2:00 ring muscle-ups
+
For 10:00:
Evens: 4 CTB pull-ups + 4 toes-to-bar
Odds: 8 overhead squats, 75
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
A. Front squat (sleeves!), 3-3-3-3, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 4-5, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 105
2:00 ring muscle-ups
+
For 10:00:
Evens: 4 CTB pull-ups + 4 toes-to-bar
Odds: 8 overhead squats, 75
AM
4 sets complete
subbed 0:60 FLR for side planks
PM
A. 183, 203, 208, 213
B. 120, 130, 140(3)
+
25 cleans in 1:33
5 muscle-ups
+
complete
Most of the stressful shit over the past two weeks is finally behind me, thank God. I felt like a completely different person today, like a huge weight was lifted.
Tempo on the front squats was rough by the 3rd rep. I don't think these were too ugly, though?
Grip was the limiter on the axle (surprise, surprise).
Felt so much more comfortable with the lighter cleans and ring muscle-ups than the medium cleans and bar muscle-ups. Did all quick singles on the cleans (not sure if that's what I was supposed to do? It didn't occur to me to string any together until after I was done) - had 20 done in the first minute, then slowed down a LOT, and only accumulated 5 from 1:00-1:30. Wanted to have the full 2:00 on the rings, so stopped early again. Ring muscle-ups felt great, super happy that I felt able to push the pace on these and jump up and successfully get a rep before I was 100% confident it would happen. Hoping that Leah doesn't mind doing the bar muscle-ups... it probably won't matter a ton in the grand scheme of things, and I'll do the bar muscle-ups if that's what works out better, but I felt much more confident and happier with my performance on this piece today than last week.
EMOM was just okay. I don't know what's going on with my CTBs this week, but the butterfly isn't feeling so hot. Dammit. And sorry for shorting the depth on some of the OHS - I really can't tell at all! They felt like the same depth as when I was doing the 20 squat snatches from the other day, and on video those were all super legit, not even a question, so it doesn't make sense. Blah.
Most of the stressful shit over the past two weeks is finally behind me, thank God. I felt like a completely different person today, like a huge weight was lifted.
Tempo on the front squats was rough by the 3rd rep. I don't think these were too ugly, though?
Grip was the limiter on the axle (surprise, surprise).
Felt so much more comfortable with the lighter cleans and ring muscle-ups than the medium cleans and bar muscle-ups. Did all quick singles on the cleans (not sure if that's what I was supposed to do? It didn't occur to me to string any together until after I was done) - had 20 done in the first minute, then slowed down a LOT, and only accumulated 5 from 1:00-1:30. Wanted to have the full 2:00 on the rings, so stopped early again. Ring muscle-ups felt great, super happy that I felt able to push the pace on these and jump up and successfully get a rep before I was 100% confident it would happen. Hoping that Leah doesn't mind doing the bar muscle-ups... it probably won't matter a ton in the grand scheme of things, and I'll do the bar muscle-ups if that's what works out better, but I felt much more confident and happier with my performance on this piece today than last week.
EMOM was just okay. I don't know what's going on with my CTBs this week, but the butterfly isn't feeling so hot. Dammit. And sorry for shorting the depth on some of the OHS - I really can't tell at all! They felt like the same depth as when I was doing the 20 squat snatches from the other day, and on video those were all super legit, not even a question, so it doesn't make sense. Blah.
08 January 2016
Friday
AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
A. Front squat w/no sleeves, build to a tough single in 15:00
B. Axle Pendlay row, 3 x 5-7, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 135
2:00 muscle-ups
+
6:00 rest
+
For reps:
2:00 thrusters, 95
2:00 toes-to-bar
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
A. Front squat w/no sleeves, build to a tough single in 15:00
B. Axle Pendlay row, 3 x 5-7, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 135
2:00 muscle-ups
+
6:00 rest
+
For reps:
2:00 thrusters, 95
2:00 toes-to-bar
AM
4 sets complete, but sat on the bike until 30:00
subbed 0:60 FLR for the side planks
PM
A. 245, 255F
B. 100(6), 100(7), 120(6)
+
18 cleans in 1:35
2 BMU (+3F)
+
22 thrusters in 1:45
29 TTB
This week has been simply the worst. The last 2.5 days were the most stressful work days I've had in a very long time, and I have 4 very large tasks on my to-do list for the next 6 days, and somehow all 4 are equal priority. Also, I still don't feel 100%. This is stupid.
My right shoulder is starting to bug me a little - side planks are always the first things they complain on. Going to religiously start doing all the Drew Cook stuff and nip it in the bud before it becomes an issue.
Front squats felt good. The 245 really wasn't that tough. Didn't fight very hard for 255, as soon as I started to get stuck I just dumped it. Anxiously looking forward to the triumphant return of knee sleeves.
Axle pendlay rows were limited by child-sized hands. I find it much easier to hold on to with my thumbs on the same side as my fingers.
Chose the bar muscle-up piece today, mostly because I haven't done bar muscle-ups since before Christmas. Hit two easily while warming up. The cleans at 135 felt really easy, and I moved really quickly through the first 10-12, then started to panic that I would be useless for the bar muscle-ups. Slowed down the last 6, then walked over to the bar at 1:35 and borrowed the rest time from the cleans. I'm guessing it will be a little different with a partner... but I felt ready to hit the first BMU as soon as the 2:00 clock started, and made the first one! Then I got a little cocky, and barely rested at all before attempting another one, and failed. Then I said to myself "well, I didn't make it, so I didn't really expend any energy, so I'll just go again now" and of course, I failed that one too. So then I made myself take a full 0:15 rest and hit the second one, then rested until 1:50 on the clock and failed at the buzzer. Meh. I've spent so much more time working on ring muscle-ups, so I'm interested to see if that will go any better.
Thrusters started off feeling great; did 5/5/5/5/2. Took way too much time before picking up the bar after 15, and that last set of 5 was rough. Had time on the clock but decided to eat the transition time from the thrusters. Forearms were fried almost immediately on the TTB. Opened with 5, then 4's, then 3's, then 2's, there was a 1 in there somewhere, and lost the kip at the end. Ugh.
This week has been simply the worst. The last 2.5 days were the most stressful work days I've had in a very long time, and I have 4 very large tasks on my to-do list for the next 6 days, and somehow all 4 are equal priority. Also, I still don't feel 100%. This is stupid.
My right shoulder is starting to bug me a little - side planks are always the first things they complain on. Going to religiously start doing all the Drew Cook stuff and nip it in the bud before it becomes an issue.
Front squats felt good. The 245 really wasn't that tough. Didn't fight very hard for 255, as soon as I started to get stuck I just dumped it. Anxiously looking forward to the triumphant return of knee sleeves.
Axle pendlay rows were limited by child-sized hands. I find it much easier to hold on to with my thumbs on the same side as my fingers.
Chose the bar muscle-up piece today, mostly because I haven't done bar muscle-ups since before Christmas. Hit two easily while warming up. The cleans at 135 felt really easy, and I moved really quickly through the first 10-12, then started to panic that I would be useless for the bar muscle-ups. Slowed down the last 6, then walked over to the bar at 1:35 and borrowed the rest time from the cleans. I'm guessing it will be a little different with a partner... but I felt ready to hit the first BMU as soon as the 2:00 clock started, and made the first one! Then I got a little cocky, and barely rested at all before attempting another one, and failed. Then I said to myself "well, I didn't make it, so I didn't really expend any energy, so I'll just go again now" and of course, I failed that one too. So then I made myself take a full 0:15 rest and hit the second one, then rested until 1:50 on the clock and failed at the buzzer. Meh. I've spent so much more time working on ring muscle-ups, so I'm interested to see if that will go any better.
Thrusters started off feeling great; did 5/5/5/5/2. Took way too much time before picking up the bar after 15, and that last set of 5 was rough. Had time on the clock but decided to eat the transition time from the thrusters. Forearms were fried almost immediately on the TTB. Opened with 5, then 4's, then 3's, then 2's, there was a 1 in there somewhere, and lost the kip at the end. Ugh.
01 January 2016
Friday
AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work
PM
A. Front squat w/no sleeves, 2-2-1-1, 20X1; 2:30 rest
B. Pendlay row, 4 x 2-3, 20X0; 2:00 rest
+
For 14:00:
Evens: 5 CTB pull-ups
Odds: 10 wall balls, 14 to 9'
+
1 time through steady:
100m light stone carry
100m Farmer's walk, 70/hand
100m prowler push
AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work
PM
A. Front squat w/no sleeves, 2-2-1-1, 20X1; 2:30 rest
B. Pendlay row, 4 x 2-3, 20X0; 2:00 rest
+
For 14:00:
Evens: 5 CTB pull-ups
Odds: 10 wall balls, 14 to 9'
+
1 time through steady:
100m light stone carry
100m Farmer's walk, 70/hand
100m prowler push
AM
(swapped with tomorrow's)
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
A. 223(2), 233(2), 243(1), 253(1)
B. 153, 163, 173, 183(2)
+
complete
+
7:43 with 140 on the prowler
Today was great! Except for being so freaking sore. Holy shit, I feel like I've been hit by a train. Lats/pecs (75 TTB) and glutes/hamstrings/adductors/quads (75 air squats). Surprisingly, abs wouldn't even make the top 10 list of most sore muscles.
Happy to finally be back to hitting respectable squats. 243 was a really solid rep - depth was buried, and a little slow on the way up but no sticky points. 253 was very, very heavy - depth was right at parallel, and got stuck on the way up (which I could only get through by rounding my back in my signature style). Officially the most I've ever squatted without knee sleeves, and only 7# off my max. Sweet. Knee feels great. (Wore Olys and a belt).
Pendlay rows were heavy. Again, limited by grip.
EMOM was super easy, everything unbroken and felt like I had tons of time to rest.
Last piece was different. The stone carry and FW were both very easy, I split these into 50m/50m. Weight choice was perhaps slightly ambitious on the prowler, this took over half the total time to complete. Made 3x 20m, then started stopping every 10m.
Today was great! Except for being so freaking sore. Holy shit, I feel like I've been hit by a train. Lats/pecs (75 TTB) and glutes/hamstrings/adductors/quads (75 air squats). Surprisingly, abs wouldn't even make the top 10 list of most sore muscles.
Happy to finally be back to hitting respectable squats. 243 was a really solid rep - depth was buried, and a little slow on the way up but no sticky points. 253 was very, very heavy - depth was right at parallel, and got stuck on the way up (which I could only get through by rounding my back in my signature style). Officially the most I've ever squatted without knee sleeves, and only 7# off my max. Sweet. Knee feels great. (Wore Olys and a belt).
Pendlay rows were heavy. Again, limited by grip.
EMOM was super easy, everything unbroken and felt like I had tons of time to rest.
Last piece was different. The stone carry and FW were both very easy, I split these into 50m/50m. Weight choice was perhaps slightly ambitious on the prowler, this took over half the total time to complete. Made 3x 20m, then started stopping every 10m.
17 December 2015
Thursday
AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch from blocks (bar @ mid-thigh), 10:00 to build to a heavy single, then take off 20 and accumulate 3-5 more singles there according to feel
+
5 sets:
3-5 tough close grip bench presses
150m row sprint
5:00 walk rest
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch from blocks (bar @ mid-thigh), 10:00 to build to a heavy single, then take off 20 and accumulate 3-5 more singles there according to feel
+
5 sets:
3-5 tough close grip bench presses
150m row sprint
5:00 walk rest
AM
3 sets complete
PM
3 rough singles
+
A1/A2. complete
B. 110, 5 @ 90
+
135(5), row in :29.8
140(5), row in :29.3
145(5), row in :29.3
150(5), row in :29.3
155(3), row in :29.2
Really not a fan of training in the morning, but we have our lab's Christmas party this evening. I think I might get drunk. It just sounds like a good idea.
Could not get my shoulders warm at all for the muscle-ups. Caught these all very low and just felt like more of a struggle than it should be. The 3rd rep wasn't any easier than the first, so I just called it.
Snatches off the blocks were also rough. I really think I'm missing some huge cue mechanically. The turnover at 110 was soft and slow, so didn't go any higher. The reps at 90 were fine.
Bench felt really good. Couldn't pull any faster than 1:35-1:36. I like this combo.
10 December 2015
Thursday
AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
3 wall walks
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Hang power snatch, build to a max for the day
+
10:00 @ 80%:
1 split jerk from blocks, 145-165
5 kipping handstand push-ups
30 double-unders
+
2 sets:
:50 row @ 97%
5:40 walk rest
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
3 wall walks
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Hang power snatch, build to a max for the day
+
10:00 @ 80%:
1 split jerk from blocks, 145-165
5 kipping handstand push-ups
30 double-unders
+
2 sets:
:50 row @ 97%
5:40 walk rest
AM
complete (minus last set of wall walks)
PM
complete, 2 singles, 4 doubles, 1 more single
+
A1/A2. complete
B. 120, 125F
+
6 + 3 hspus, with 165
+
254m
253m
So...I really appreciate the change of pace, but... errr... it was super awkward doing wall walks in my apartment. If the Assault bikes ever come, I can do this at the gym next week, or else... could we try a different movement?
Today was the best that muscle-ups have felt in many, many weeks. Consistently caught the first one very high, and the doubles felt super easy today. Went for a triple on one and was close, but not quite there. This is a big relief.
Hang snatches didn't feel great. I really don't like the hang position; it's really hard for me to remain patient and bring the bar all the way into my hips. 120 was pretty crisp, but caught the 125 with bent elbows and lost it behind. Considered going for 125 again, but wasn't confident I'd make it, so called it there.
10:00 piece started off great and went downhill. Jerks were very easy, 165 has become a weight I don't even have to think about. First 3 rounds of HSPUs unbroken, but not easy at all. Fell off the wall on the first or second rep on all remaining sets (so 1/4, 2/3, 1/4 and 1/2). This is super annoying. Why are strict so much easier for me? Double-unders all unbroken except one early trip on one round, which was just a fluke.
Couldn't quite get to the pace I wanted on the row sprints. Hung out at 1:36-1:38 throughout, no fading. I could just tell that the output wasn't as high as it could be, but I couldn't do anything about it, which was kind of a weird feeling.
So...I really appreciate the change of pace, but... errr... it was super awkward doing wall walks in my apartment. If the Assault bikes ever come, I can do this at the gym next week, or else... could we try a different movement?
Today was the best that muscle-ups have felt in many, many weeks. Consistently caught the first one very high, and the doubles felt super easy today. Went for a triple on one and was close, but not quite there. This is a big relief.
Hang snatches didn't feel great. I really don't like the hang position; it's really hard for me to remain patient and bring the bar all the way into my hips. 120 was pretty crisp, but caught the 125 with bent elbows and lost it behind. Considered going for 125 again, but wasn't confident I'd make it, so called it there.
10:00 piece started off great and went downhill. Jerks were very easy, 165 has become a weight I don't even have to think about. First 3 rounds of HSPUs unbroken, but not easy at all. Fell off the wall on the first or second rep on all remaining sets (so 1/4, 2/3, 1/4 and 1/2). This is super annoying. Why are strict so much easier for me? Double-unders all unbroken except one early trip on one round, which was just a fluke.
Couldn't quite get to the pace I wanted on the row sprints. Hung out at 1:36-1:38 throughout, no fading. I could just tell that the output wasn't as high as it could be, but I couldn't do anything about it, which was kind of a weird feeling.
03 December 2015
Thursday
AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Hang power snatch, build to a 2RM
+
6 sets even:
1 split jerk from the blocks - your call on weight
35 double-unders
1 split jerk from the blocks
:90 walk rest
+
3 sets:
:45 row @ 97%
5:45 walk rest
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Hang power snatch, build to a 2RM
+
6 sets even:
1 split jerk from the blocks - your call on weight
35 double-unders
1 split jerk from the blocks
:90 walk rest
+
3 sets:
:45 row @ 97%
5:45 walk rest
AM
4 sets complete
PM
6 not-so-easy singles
+
A1/A2. complete
B. 115
+
0:45
0:44
0:43
0:43
0:42
0:43
all unbroken, with 165
+
231m
231m
232m
Thursdays are getting to be hectic days at work, and wouldn't have made it into the gym until 6:30-7pm today, so experimented with training in the morning before work. I'm not a fan. Looking forward to switching my schedule around a bit after Christmas...
Muscle-ups felt terrible, all low catches and not aggressive at all. I feel like I'm going backwards here; I was stringing together doubles fairly consistently, and today singles were a struggle.
Hang snatches did not feel nearly as crisp as last week. Attempted 115 twice, on the first attempt I snatched it once then just pulled it the second time. The second set at 115 wasn't crisp or smooth at all, so called it there. Mehhhhhhh.
Split jerk / double-under combo was the highlight of the day. This was super fun. Double-unders continue to cooperate, to my great relief. Wanted to choose a weight that I could walk up to without any hesitation, and I think I chose appropriately. Most of these were crisp and easy, but a couple of the second jerks (after the DUs) were a little shaky.
Row sprints felt as good as they can... held 1:35-1:36 throughout, no fading.
Thursdays are getting to be hectic days at work, and wouldn't have made it into the gym until 6:30-7pm today, so experimented with training in the morning before work. I'm not a fan. Looking forward to switching my schedule around a bit after Christmas...
Muscle-ups felt terrible, all low catches and not aggressive at all. I feel like I'm going backwards here; I was stringing together doubles fairly consistently, and today singles were a struggle.
Hang snatches did not feel nearly as crisp as last week. Attempted 115 twice, on the first attempt I snatched it once then just pulled it the second time. The second set at 115 wasn't crisp or smooth at all, so called it there. Mehhhhhhh.
Split jerk / double-under combo was the highlight of the day. This was super fun. Double-unders continue to cooperate, to my great relief. Wanted to choose a weight that I could walk up to without any hesitation, and I think I chose appropriately. Most of these were crisp and easy, but a couple of the second jerks (after the DUs) were a little shaky.
Row sprints felt as good as they can... held 1:35-1:36 throughout, no fading.
19 September 2015
Saturday
AM
30:00-60:00 round-the-world of choice or swim
PM
A. Power clean, build to a moderate touch-and-go double
B. Barefoot single-leg Romanian deadlift, build to a very heavy triple/leg
C1. DB shoulder press from seated on floor position, 3 x 6-8, 20X1; :60 rest
C2. 1-arm DB row, 3 x 4-8, no tempo but still ensure a high elbow @ the top; :60 between arms, :60 rest
+
2000m row @ Z1, off every 500m for 5-10 touch-and-go double-overhand axle deadlifts - you pick the weight
30:00-60:00 round-the-world of choice or swim
PM
A. Power clean, build to a moderate touch-and-go double
B. Barefoot single-leg Romanian deadlift, build to a very heavy triple/leg
C1. DB shoulder press from seated on floor position, 3 x 6-8, 20X1; :60 rest
C2. 1-arm DB row, 3 x 4-8, no tempo but still ensure a high elbow @ the top; :60 between arms, :60 rest
+
2000m row @ Z1, off every 500m for 5-10 touch-and-go double-overhand axle deadlifts - you pick the weight
AM
complete @ home
30:00 AirDyne @ Z1, off every 5 for 10 air squats + 5 perfect push-ups + 0:30 handstand hold against the wall
PM
A. 145, 155x1 - nanos, no belt, no hook grip
B. 145, 155x1/each leg
C1. 25, 30, 35(7)
C2. 55, 60(4), 60(5)
+
complete
6 across with 110
Picked up the cold that's going around... woke up feeling pretty shitty. Grateful for a kind of chill day, and hoping to feel better by tomorrow.
I don't feel comfortable cleaning anything over 155 without a hook grip - the bar slipped out of my hands on the one rep at 155, so called it there.
The 145 single-leg RDL wasn't "very heavy", but I couldn't get a second rep at 155 (tried twice on the left, only once on the right). I think the issue was mostly balance, but my upper quad/hip flexors felt really tight at the heavier weight. Pretty sure I was still doing a 31X1 tempo on these, even thought it wasn't specified.
DB press from a seated position was very strange, it was so hard to clean the 35lb dumbbells! I now have a much greater appreciation for the paraplegics who are cleaning barbells and shit. That's hard. Dumbbell rows were the same as usual.
As far as I can recall, that was my first time deadlifting the axle bar. My child-sized hands were not amused.
Picked up the cold that's going around... woke up feeling pretty shitty. Grateful for a kind of chill day, and hoping to feel better by tomorrow.
I don't feel comfortable cleaning anything over 155 without a hook grip - the bar slipped out of my hands on the one rep at 155, so called it there.
The 145 single-leg RDL wasn't "very heavy", but I couldn't get a second rep at 155 (tried twice on the left, only once on the right). I think the issue was mostly balance, but my upper quad/hip flexors felt really tight at the heavier weight. Pretty sure I was still doing a 31X1 tempo on these, even thought it wasn't specified.
DB press from a seated position was very strange, it was so hard to clean the 35lb dumbbells! I now have a much greater appreciation for the paraplegics who are cleaning barbells and shit. That's hard. Dumbbell rows were the same as usual.
As far as I can recall, that was my first time deadlifting the axle bar. My child-sized hands were not amused.
18 July 2015
Saturday
AM
30:00 AirDyne or mixed round the world of choice @ Z1, if on AirDyne off every 5:00 for 6-8m slow reverse bear crawl w/light bumper on low back (think of trying to keep that level), if not just include the bear crawls somewhere in the mix
PM
A. Snatch pull clusters, 3 x 1.1.1 starting @ 100% 1RM snatch; :10 between singles, :90 rest
B1. Single leg Romanian deadlift, 3 x 2-3/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 2-1-1, 30X1; :60 rest
C. Russian kettlebell swings, 3 x 15-20 moderate unbroken; :60 rest
D. Star side plank, 3 x :40/side; :50 between sides
+
5 sets:
:10 sled push w/straight arms, outdoor loaded for fast foot turnover
1:50 walk rest
30:00 AirDyne or mixed round the world of choice @ Z1, if on AirDyne off every 5:00 for 6-8m slow reverse bear crawl w/light bumper on low back (think of trying to keep that level), if not just include the bear crawls somewhere in the mix
PM
A. Snatch pull clusters, 3 x 1.1.1 starting @ 100% 1RM snatch; :10 between singles, :90 rest
B1. Single leg Romanian deadlift, 3 x 2-3/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 2-1-1, 30X1; :60 rest
C. Russian kettlebell swings, 3 x 15-20 moderate unbroken; :60 rest
D. Star side plank, 3 x :40/side; :50 between sides
+
5 sets:
:10 sled push w/straight arms, outdoor loaded for fast foot turnover
1:50 walk rest
AM
complete with AirDyne, dead hang to inverted, reverse bear crawl w/ 10lb bumper, freestanding handstand holds
PM
A. 135, 145, 155
B1. 135, 140, 145(2)
B2. 154(2), 164, 169
C. 70(20) across
D. complete
+
complete with 90 on the prowler
Quiet afternoon in the gym, which is always nice.
Snatch pulls felt okay - I've always focused on being patient on the pull and bringing the bar into my hips, but Angel made a comment about my elbows not getting very high, which is something I've never emphasized. The second pull/turnover is where I think I have the most problems snatching, so maybe this is something to consider moving forward.
Lost balance at the bottom on the 3rd rep of the single leg RDL, otherwise should have been good for all 3. Started to feel these in my upper quads, which felt weird. Wore the black knee sleeves just to see if that would make a difference. It may have while I was doing them, but as soon as I pulled them down my knee blew up (swollen and really sore) so maybe that wasn't a great idea after all.
Bench press felt really good - the 169 at tempo wasn't very hard at all, so Angel convinced me to go for a bonus rep to PR, which failed (174, current max is 170). I could probably get that relatively soon though, on a day structured differently.
Kettlebell swings were no big deal.
Struggled to get my foot up as high as usual on the star planks - my outer glute/hip felt very fatigued and a little sore (from the SLRDLs?), but I could hold the 0:40 fairly well. I would guess that 0:45 would be where these might start to get shaky.
Energy faded badly by the time I went outside for the prowler sprints. I'm sure this was a combination of the heat index (gross) and the fact that it had been a very long time since breakfast by that point. Recovery between sprints was fine, but I felt like I wasn't hitting top speed at all.
Sad to think I only have 2 training days left... starting to get a little freaked out.
14 July 2015
Tuesday
AM
mixed round-the-world of choice, include :10-:15 L-hangs in there somewhere, nothing else tough though...
PM
A. Split jerk from blocks, build to a tough single
B. Power snatch clusters, 5 x 1.1 @ 75-80% 1RM; :12 between singles, 2:30 rest
C1. Clean-grip deadlift, 3 x 3-4, 31X1; :60 rest
C2. Strict handstand push-ups, 3 x :90 steady; :90 rest
+
3-5 sets:
:30 row very hard
4:30 walk rest
mixed round-the-world of choice, include :10-:15 L-hangs in there somewhere, nothing else tough though...
PM
A. Split jerk from blocks, build to a tough single
B. Power snatch clusters, 5 x 1.1 @ 75-80% 1RM; :12 between singles, 2:30 rest
C1. Clean-grip deadlift, 3 x 3-4, 31X1; :60 rest
C2. Strict handstand push-ups, 3 x :90 steady; :90 rest
+
3-5 sets:
:30 row very hard
4:30 walk rest
AM
30:00 complete with AirDyne, L-hang, row and freestanding handstand holds
PM
A. 195, 205Fx2
B. complete @ 100
C1. 235, 245, 255(3)
C2. 14, 16, 12
+
157m
157m
158m
156m
Solid training day! Nice to finally have a day where I didn't feel rushed.
Enjoyed the unstructured Z1 piece this morning, just cycled through as I felt like it without watching the clock (for the most part).
Split jerks felt great, considering it's been MONTHS since I've done them. 185 was crisp; had a little bit of a soft catch at 195 but still felt pretty solid, and missed 205 in front twice. The second miss was pretty close, though. Fun to work with Chels for a change of pace! The only not fun part was trying to put the blocks back against the wall, during which I stabbed myself in the finger with an exposed screw, smashed my hand between the wall and the blocks, and faced a very large spider.
Power snatches were nice and crisp.
Clean grip deadlifts were hard on the thumbs, but the weight felt pretty decent.
Strict handstand push-ups felt great today! The first two sets were done in Oly shoes (the third set in socks). First set was 2 sets of 3 then all doubles, second set was 4 sets of 3 then doubles, third set was 2 sets of 3, doubles then two singles (one fail). The improvement here is really cool.
Row sprints felt pretty good; saw 1:31/500m on all, but couldn't get below that and hung out at 1:32-1:34 for the most part.
Skyped with Mike Kesthely a couple of days ago - he modified his original suggestion and now I'm aiming to hit 165g protein, 175g carb, 100g fat (this is pretty close to what Stephen had previously suggested and pretty close to what I was hitting daily from November through April). I'm shifting more of these carbs to breakfast, adding BCAAs before Z1, and ditching the creatine in my PWO shake for the next couple of weeks, and we're going to Skype again on July 27. I know the knee scope is going to throw a little bit of a wrench in things for a few days... just anxious to be back in a regular routine, but that's not going to happen until September...
Solid training day! Nice to finally have a day where I didn't feel rushed.
Enjoyed the unstructured Z1 piece this morning, just cycled through as I felt like it without watching the clock (for the most part).
Split jerks felt great, considering it's been MONTHS since I've done them. 185 was crisp; had a little bit of a soft catch at 195 but still felt pretty solid, and missed 205 in front twice. The second miss was pretty close, though. Fun to work with Chels for a change of pace! The only not fun part was trying to put the blocks back against the wall, during which I stabbed myself in the finger with an exposed screw, smashed my hand between the wall and the blocks, and faced a very large spider.
Power snatches were nice and crisp.
Clean grip deadlifts were hard on the thumbs, but the weight felt pretty decent.
Strict handstand push-ups felt great today! The first two sets were done in Oly shoes (the third set in socks). First set was 2 sets of 3 then all doubles, second set was 4 sets of 3 then doubles, third set was 2 sets of 3, doubles then two singles (one fail). The improvement here is really cool.
Row sprints felt pretty good; saw 1:31/500m on all, but couldn't get below that and hung out at 1:32-1:34 for the most part.
Skyped with Mike Kesthely a couple of days ago - he modified his original suggestion and now I'm aiming to hit 165g protein, 175g carb, 100g fat (this is pretty close to what Stephen had previously suggested and pretty close to what I was hitting daily from November through April). I'm shifting more of these carbs to breakfast, adding BCAAs before Z1, and ditching the creatine in my PWO shake for the next couple of weeks, and we're going to Skype again on July 27. I know the knee scope is going to throw a little bit of a wrench in things for a few days... just anxious to be back in a regular routine, but that's not going to happen until September...
24 May 2015
Sunday
AM
A. Muscle-up, accumulate 7 on the rafter rings
B. Hang clean, build quickly to a tough single
+
For time:
49 glute-ham sit-ups
35 CTB pull-ups
21 hang cleans, 135
PM
For time:
30 row calories
:60 top of deadlift hold, 205
30 strict handstand push-ups
:60 top of handstand hold
30 toes-to-bar
:60 hang from bar
50' axle overhead walking lunge, 105
AM
A. 6 complete on normal rings, 4 fails on rafter rings
B. 175 power (PR +10), 185 squat
+
13:45
PM
27:43
Today was a great day! So much better than last week. It's amazing how much stress has been lifted since I finished interviewing and made a decision for the next phase of my life. Also, seeing the light at the end of the tunnel for starting the off-season helps. I haven't had 2 consecutive days off since July, and I'm very much looking forward to a little break.
Muscle ups felt great today (especially for a Sunday). Wanted to complete most of the reps today instead of flailing around on the rafter rings for an hour, which was probably the correct choice considering I STILL can't get one on the rafter rings.
A. Muscle-up, accumulate 7 on the rafter rings
B. Hang clean, build quickly to a tough single
+
For time:
49 glute-ham sit-ups
35 CTB pull-ups
21 hang cleans, 135
PM
For time:
30 row calories
:60 top of deadlift hold, 205
30 strict handstand push-ups
:60 top of handstand hold
30 toes-to-bar
:60 hang from bar
50' axle overhead walking lunge, 105
AM
A. 6 complete on normal rings, 4 fails on rafter rings
B. 175 power (PR +10), 185 squat
+
13:45
PM
27:43
Today was a great day! So much better than last week. It's amazing how much stress has been lifted since I finished interviewing and made a decision for the next phase of my life. Also, seeing the light at the end of the tunnel for starting the off-season helps. I haven't had 2 consecutive days off since July, and I'm very much looking forward to a little break.
Muscle ups felt great today (especially for a Sunday). Wanted to complete most of the reps today instead of flailing around on the rafter rings for an hour, which was probably the correct choice considering I STILL can't get one on the rafter rings.
Hang cleans didn't feel as great as last week, but I moved the 175lb bar better than last week and was able to catch it above parallel. 185 was SUPER ugly, but I think it was because I didn't warm up a hang squat clean at all, I jumped from the 175 power to the 185 squat, whereas last week I stripped a little weight, hit one easy hang squat clean at something like 155, then bumped back up to 185. I still get wider instead of getting lower when the power cleans get heavy, which is why I feel like I should have warmed up the hang squat clean again today.
Glute-ham sit-ups felt great in the beginning - did 21 without stopping or slowing at all, then got super dizzy and had to stop much more frequently. I think these took exactly 3:00 (SO SLOW, jeez). Wanted to practice butterfly CTBs, so this piece took a large chunk of time, but then I ended up resting way too long between sets of 3 so for the last 10 or so I just hit quick singles so that it would be over with. Opened with 7 hang power cleans (PR!) then 5, but then I faded badly - my legs got really tender where the bar bounces off of them so I started hesitating before stringing reps together, and then by the end I did doubles and I think singles? This was stupid, but the bruises are no joke - my legs are going to look like Chelsea's. I don't know why they bruised so easily/quickly today. It's probably leukemia.
Rested about 60:00 between AM and PM.
Rowed at 900+ cal/h. The deadlift hold SUCKS. OMG, I was not prepared for how terrible that would feel. The bar was literally slipping out of my hands (even with a mixed grip/hook grip). Broke all the holds into 0:30/0:30. Got to the wall and hit 5 strict handstand push-ups EASILY... what?! That was shocking. A few doubles after that, then all singles. Through 15 felt great, 15-25 slowed way, way down, and it felt like the last 5 reps took longer to accumulate than the first 25 reps together. My shoulders just felt completely fried, and I think I failed 4 or so throughout the last 15. Started with 6's on the toes to bar, then a 5/4/3 to finish. Axle lunge unbroken, I'm surprised my shoulders were able to keep the bar overhead because they were so tired by this point. Glad that's over. Wouldn't be sad if that's the last I see of this event...
17 March 2015
Tuesday
AM
24 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50% (10:00 mobility work of choice after set 12)
PM
5000m row @ Z1, off every 5:00 for 10m handstand walk
24 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50% (10:00 mobility work of choice after set 12)
PM
5000m row @ Z1, off every 5:00 for 10m handstand walk
AM
complete
PM
complete
+
mobility clinic
+
mobility clinic
19 February 2015
Thursday
30:00 swim @ Z1
subbed 60:00 at easy pace:
2:00 AirDyne
0:60 static handstand hold practice
2:00 ski erg
5/arm KB windmills @ 35
UC is closed for the 4th day in a row due to winter... this seems excessive.
subbed 60:00 at easy pace:
2:00 AirDyne
0:60 static handstand hold practice
2:00 ski erg
5/arm KB windmills @ 35
UC is closed for the 4th day in a row due to winter... this seems excessive.
17 February 2015
Tuesday
AM
3 sets @ Z1:
50 AirDyne calories
10 wall balls, 14 to 9
10 unweighted hip extensions, 10X1
PM
10 sets @ 70% - recovery pace:
2-3 handstand push-ups
350m row
:90 rest
3 sets @ Z1:
50 AirDyne calories
10 wall balls, 14 to 9
10 unweighted hip extensions, 10X1
PM
10 sets @ 70% - recovery pace:
2-3 handstand push-ups
350m row
:90 rest
AM
complete
PM
complete
Really digging this recovery stuff... I miss the normal training schedule, but I really like the structure of this 70% piece. HSPUs felt really good today, 3 on all sets. I still don't understand what makes them feel good or bad from one day to the next. Rowed at 2:25/500m ish.
Played around with muscle-ups both before and after the 10 sets. Did one on the fat rings, just to prove I could do them if I wanted to (the first one since the first one!), but I definitely am used to the skinny rings and prefer them for now. I also was surprised that I could do muscle-ups fairly easily on the 0:45 yesterday, so I wanted to see if I could do them every 0:30 today. Did 3 sets of attempts every 0:30 with several minutes of rest in between sets; on the first set, got the second but missed the 3rd, on the second set, got the 3rd but didn't try for a 4th, and on the last set got the second but didn't try for the 3rd. This is exciting. I'm feeling more and more confident that if there's an Open workout with MUs at the end, I'll be able to get one. As long as I give myself 0:30, haha.
Messed around with some handstand stuff at the end, too. I don't know what to do with myself on these shorter days!
Really digging this recovery stuff... I miss the normal training schedule, but I really like the structure of this 70% piece. HSPUs felt really good today, 3 on all sets. I still don't understand what makes them feel good or bad from one day to the next. Rowed at 2:25/500m ish.
Played around with muscle-ups both before and after the 10 sets. Did one on the fat rings, just to prove I could do them if I wanted to (the first one since the first one!), but I definitely am used to the skinny rings and prefer them for now. I also was surprised that I could do muscle-ups fairly easily on the 0:45 yesterday, so I wanted to see if I could do them every 0:30 today. Did 3 sets of attempts every 0:30 with several minutes of rest in between sets; on the first set, got the second but missed the 3rd, on the second set, got the 3rd but didn't try for a 4th, and on the last set got the second but didn't try for the 3rd. This is exciting. I'm feeling more and more confident that if there's an Open workout with MUs at the end, I'll be able to get one. As long as I give myself 0:30, haha.
Messed around with some handstand stuff at the end, too. I don't know what to do with myself on these shorter days!
31 January 2015
Saturday
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...
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...
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.
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