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 hspu. Show all posts
Showing posts with label hspu. 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
19 January 2016
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees, build quickly to a heavy single
B. Split jerk, 4 x 1 @ 85-90% 1RM; begin a rep every :90
+
4 sets:
9 kipping handstand push-ups
36 row calories
12 deadlifts, 125
2:30 walk rest
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees, build quickly to a heavy single
B. Split jerk, 4 x 1 @ 85-90% 1RM; begin a rep every :90
+
4 sets:
9 kipping handstand push-ups
36 row calories
12 deadlifts, 125
2:30 walk rest
AM
skipped, but did assorted activities at MobilityFit
PM
A. 165
B. complete @ 185 (88%)
+
3:08
2:56
3:01
3:02
Really, really dislike the hang power clean from below the knees - felt awkward and like I couldn't hit any positions correctly. I think I'm rushing the pull?
Split jerks weren't nearly as crisp as last week.
The 4 sets kicked my ass. I don't know if they were supposed to? But, they did. All handstand push-ups unbroken (!!), these felt really, really good today. I had rhythm on the kip and was bringing my knees down at the same time as my head, which made the cycle time faster, too. I have a sneaking suspicion I was too far away from the wall for Open standard, though... Rowed at 1000-1100 cal/h. Deadlifts after the row were pretty unpleasant, I didn't realize a 125lb bar could feel so heavy. Hamstrings and low back were completely on fire. Surprised that I was able to mentally hang on to the 4th set, that's an improvement over the past month of just quitting when it starts to get uncomfortable...
Really, really dislike the hang power clean from below the knees - felt awkward and like I couldn't hit any positions correctly. I think I'm rushing the pull?
Split jerks weren't nearly as crisp as last week.
The 4 sets kicked my ass. I don't know if they were supposed to? But, they did. All handstand push-ups unbroken (!!), these felt really, really good today. I had rhythm on the kip and was bringing my knees down at the same time as my head, which made the cycle time faster, too. I have a sneaking suspicion I was too far away from the wall for Open standard, though... Rowed at 1000-1100 cal/h. Deadlifts after the row were pretty unpleasant, I didn't realize a 125lb bar could feel so heavy. Hamstrings and low back were completely on fire. Surprised that I was able to mentally hang on to the 4th set, that's an improvement over the past month of just quitting when it starts to get uncomfortable...
12 January 2016
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees (will probably have to reset below the knees), build quickly to a moderate double
B. Split jerk, 5 x 1 @ 80-85% 1RM; begin a rep every :90
C. Touch-and-go clean-grip deadlifts, 8-8-8-8 speed over load; 2:00 rest
+
For time @ 80%:
100' handstand walk
90 row calories
30 kipping handstand push-ups
200m Farmer's walk, 70/hand
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees (will probably have to reset below the knees), build quickly to a moderate double
B. Split jerk, 5 x 1 @ 80-85% 1RM; begin a rep every :90
C. Touch-and-go clean-grip deadlifts, 8-8-8-8 speed over load; 2:00 rest
+
For time @ 80%:
100' handstand walk
90 row calories
30 kipping handstand push-ups
200m Farmer's walk, 70/hand
AM
subbed 45:00 mixed AirDyne and mobility
PM
A. 155
B. 175 (83.3%)
C. 175 across
+
16:34
Eeeesh, I am not a fan of the hang clean from below the knees. That was a super awkward position, and I didn't feel strong pulling from there at all. Each time I would successfully clean the bar, I was kind of surprised, like "how'd the bar get all the way up here?!"
Split jerks were easy.
Not gonna lie, chose 175 for the clean-grip deadlifts because that was what was already on the bar. Tried to go AFAP, felt like the speed would have been the same with anywhere from 155-195.
FT piece went better than I thought it would. Handstand walk broken 50/50, no problem. Rowed around 800 cal/h. Handstand push-ups actually felt okay today, all sets of 5. Farmer's walk was easy for the first 125m, then grip started to go.
Eeeesh, I am not a fan of the hang clean from below the knees. That was a super awkward position, and I didn't feel strong pulling from there at all. Each time I would successfully clean the bar, I was kind of surprised, like "how'd the bar get all the way up here?!"
Split jerks were easy.
Not gonna lie, chose 175 for the clean-grip deadlifts because that was what was already on the bar. Tried to go AFAP, felt like the speed would have been the same with anywhere from 155-195.
FT piece went better than I thought it would. Handstand walk broken 50/50, no problem. Rowed around 800 cal/h. Handstand push-ups actually felt okay today, all sets of 5. Farmer's walk was easy for the first 125m, then grip started to go.
05 January 2016
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 1 split jerks, 5 x 1 starting @ 145 and adding set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 8-6-4-2; 2:00 rest
C. Kipping handstand push-ups, 3 x :60 steady reps; 2:00 rest
+
For time:
150' handstand walk
30 alternating KB snatch, 35
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 1 split jerks, 5 x 1 starting @ 145 and adding set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 8-6-4-2; 2:00 rest
C. Kipping handstand push-ups, 3 x :60 steady reps; 2:00 rest
+
For time:
150' handstand walk
30 alternating KB snatch, 35
AM
subbed 30:00 AirDyne @ Z1
+
10:00 mobility
PM
A. 145, 155, 160, 165, 170
B. 215(8), 245(6), 265(4), 275(2)
C. 6, 9, 8
+
4:31
Felt like garbage today. I managed to give myself an outbreak of shingles (Jesus, I didn't realize I was THAT stressed out), which started to develop late last night. Saw the MD today and got antivirals, which should shorten the lifespan of the outbreak, but she said that in the days before the rash starts, you can feel as fatigued as when you get the flu. This explains a lot about why I had been feeling so lethargic over the past week. So, now I'm on a high dose of the antiviral medicine, but that's making me super nauseous and made training today rather unpleasant. WHY DOES THIS STUFF HAPPEN TO ME.
Anyway. That being said.
Barbell complex felt better than last week, I think I'm getting more comfortable with the heavier HPC. Everything was crisp except for the final jerk at 170, which I pressed out.
Deadlifts were so freaking heavy. Pulled 215 once and knew that's where I was going to start for the set of 8, even though it was less than last week.
Kipping HSPUs were a disaster. I had a terrible headache by this point in the evening and was super hesitant to drop down onto the mat. I almost scrapped this whole piece (perhaps I should have).
Broke the handstand walk into 3x50', with a lot of rest between segments. Just felt extremely fatigued. The kettlebell snatches went well though, took 0:91 to complete the 30 reps at a steady pace with no breaks. Looking forward to this event at the competition (I assume I'm doing these? I'd like to...).
Felt like garbage today. I managed to give myself an outbreak of shingles (Jesus, I didn't realize I was THAT stressed out), which started to develop late last night. Saw the MD today and got antivirals, which should shorten the lifespan of the outbreak, but she said that in the days before the rash starts, you can feel as fatigued as when you get the flu. This explains a lot about why I had been feeling so lethargic over the past week. So, now I'm on a high dose of the antiviral medicine, but that's making me super nauseous and made training today rather unpleasant. WHY DOES THIS STUFF HAPPEN TO ME.
Anyway. That being said.
Barbell complex felt better than last week, I think I'm getting more comfortable with the heavier HPC. Everything was crisp except for the final jerk at 170, which I pressed out.
Deadlifts were so freaking heavy. Pulled 215 once and knew that's where I was going to start for the set of 8, even though it was less than last week.
Kipping HSPUs were a disaster. I had a terrible headache by this point in the evening and was super hesitant to drop down onto the mat. I almost scrapped this whole piece (perhaps I should have).
Broke the handstand walk into 3x50', with a lot of rest between segments. Just felt extremely fatigued. The kettlebell snatches went well though, took 0:91 to complete the 30 reps at a steady pace with no breaks. Looking forward to this event at the competition (I assume I'm doing these? I'd like to...).
29 December 2015
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 2 split jerks, 5 x 1 starting @ 145 and adding a bit set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 10-8-6; 2:30 rest
C. Kipping handstand push-ups, 10:00 practice/tech work
+
20-15-10 for time @ 90%:
Handstand walk meters
Kettlebell swings, 53
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 2 split jerks, 5 x 1 starting @ 145 and adding a bit set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 10-8-6; 2:30 rest
C. Kipping handstand push-ups, 10:00 practice/tech work
+
20-15-10 for time @ 90%:
Handstand walk meters
Kettlebell swings, 53
AM
subbed 30:00 AirDyne @ Z1
+
10:00 mobility
PM
A. 145, 155, 160, 165, 170
B. 195(10), 225(8), 255(6)
C. complete
+
4:39
Power cleans felt super easy today. Some of the hang power cleans were better than others. Split jerks were easy, but the hardest part of the whole thing was returning the bar to the shoulders for the second split jerk.
Started out a little light on the deadlifts... 10 at 195 was super easy, and 8 at 225 was still fast and easy. Made the big jump to 255 for the set of 6, and speed slowed considerably but it wasn't a max.
Kipping handstand push-ups were a disaster. I set up to Open standard and videoed all of these to make sure heels were legal (no issues). Over the course of the 10:00, I made 3 sets of 5, and 8 sets of 1-3, in which I fell off the wall or lost my balance at the bottom. UGH I HATE THESE. My kip is still kind of pathetic, but when I really try to bring my knees all the way down to my chest, I fall off the wall. More practice, please. At least I'm not failing to lock out reps...
For time piece was hard, my shoulders felt super fatigued right from go. Everything unbroken. Picked up the bell with a decent sense of urgency, but took quite a long transition before each handstand walk to ensure I could complete the distance unbroken. Felt the Christmas cookies here. Blech.
Power cleans felt super easy today. Some of the hang power cleans were better than others. Split jerks were easy, but the hardest part of the whole thing was returning the bar to the shoulders for the second split jerk.
Started out a little light on the deadlifts... 10 at 195 was super easy, and 8 at 225 was still fast and easy. Made the big jump to 255 for the set of 6, and speed slowed considerably but it wasn't a max.
Kipping handstand push-ups were a disaster. I set up to Open standard and videoed all of these to make sure heels were legal (no issues). Over the course of the 10:00, I made 3 sets of 5, and 8 sets of 1-3, in which I fell off the wall or lost my balance at the bottom. UGH I HATE THESE. My kip is still kind of pathetic, but when I really try to bring my knees all the way down to my chest, I fall off the wall. More practice, please. At least I'm not failing to lock out reps...
For time piece was hard, my shoulders felt super fatigued right from go. Everything unbroken. Picked up the bell with a decent sense of urgency, but took quite a long transition before each handstand walk to ensure I could complete the distance unbroken. Felt the Christmas cookies here. Blech.
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.
29 November 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. Hang power clean gauntlet, 1 every :60 starting @ 125 and adding 5 every :60
B. Clean-grip deadlift, 8-6-4 moderate, 11X1; 2:00 rest
+
15.4 @ 85%
+
3 sets steady:
200m ski erg
60 double-unders
1:1 work:rest
30:00-60:00 easy walk or hike
PM
A. Hang power clean gauntlet, 1 every :60 starting @ 125 and adding 5 every :60
B. Clean-grip deadlift, 8-6-4 moderate, 11X1; 2:00 rest
+
15.4 @ 85%
+
3 sets steady:
200m ski erg
60 double-unders
1:1 work:rest
AM
30:00 AirDyne @ Z1
+
15:00 mobility
PM
A. 180 power, 185 to parallel (video of both)
B. 195, 215, 225 - no belt
+
66, 2:28 (+17 and 0:47 faster split) (round of 15 hspus)
+
1:56
1:55
1:57
Hang cleans felt much better than last week. The 180 was a HPC PR +5, but I'm hesitant to say that the 185 was power. It felt like a squat, and it looks exactly at parallel... but I'm super pleased that I'm continuing to get lower instead of wider as it gets heavy!
No issues on the CGDL. My hamstrings were actually a bit sore from these last week, which was a first - maybe I'm finally learning to pull with something other than my back.
Wanted to smash 15.4. I didn't. Huge improvement from 8 months ago, but it's still an extremely weak score (from 699 in the region to 430). And yes, I know it said @ 85%, but I'm not sure how much faster I really could have gone without risking failing more handstand push-ups. Did 3, 6, 5/4, 4/4/4, then the video of the 15 is linked above (tried for 3's, but one fail, ended with 2's). Had 0:10 to get back to the wall - rushed one rep, I locked it out but fell away from the wall, so no-rep. Heels were clearly over the line on all reps, but I had to move my hands significantly closer to the wall than I naturally would have chosen. All PCs quick singles. I really didn't feel like I was resting all that much, but the video makes it painfully apparent that I'm spending an enormous amount of time standing around.
Ski / double-under was fine... skiied at 2:20-2:25/500m, intentionally broke the first two sets of DUs 40/20, tripped on the third set (38/21/1).
Hang cleans felt much better than last week. The 180 was a HPC PR +5, but I'm hesitant to say that the 185 was power. It felt like a squat, and it looks exactly at parallel... but I'm super pleased that I'm continuing to get lower instead of wider as it gets heavy!
No issues on the CGDL. My hamstrings were actually a bit sore from these last week, which was a first - maybe I'm finally learning to pull with something other than my back.
Wanted to smash 15.4. I didn't. Huge improvement from 8 months ago, but it's still an extremely weak score (from 699 in the region to 430). And yes, I know it said @ 85%, but I'm not sure how much faster I really could have gone without risking failing more handstand push-ups. Did 3, 6, 5/4, 4/4/4, then the video of the 15 is linked above (tried for 3's, but one fail, ended with 2's). Had 0:10 to get back to the wall - rushed one rep, I locked it out but fell away from the wall, so no-rep. Heels were clearly over the line on all reps, but I had to move my hands significantly closer to the wall than I naturally would have chosen. All PCs quick singles. I really didn't feel like I was resting all that much, but the video makes it painfully apparent that I'm spending an enormous amount of time standing around.
Ski / double-under was fine... skiied at 2:20-2:25/500m, intentionally broke the first two sets of DUs 40/20, tripped on the third set (38/21/1).
08 November 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, 4 x 2-3, 3010; 2:30 rest
+
8:00 @ 80% of [10 kipping handstand push-ups + 10 kettlebell swings @ 53 + 40 double-unders]
4:00 rest
8:00 @ 80% of [21 row calories + 12 burpees over the rower]
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, 4 x 2-3, 3010; 2:30 rest
+
8:00 @ 80% of [10 kipping handstand push-ups + 10 kettlebell swings @ 53 + 40 double-unders]
4:00 rest
8:00 @ 80% of [21 row calories + 12 burpees over the rower]
AM
45:00 @ Ault Park with Emily and Chelsea
PM
A. 165 (video)
B. 225, 235, 245(2), 245(2)
+
3 + 10 KBS
+
2 + 6 burpees
Okay, today was a major breakthrough. After yesterday's power snatches which were supposed to be squat snatches, I wondered if I could fool myself into doing the same thing with power cleans. I warmed up as if I was going to be doing squat cleans, then started hitting the complex with a "shallow squat" - so clean it as if it was a squat clean, but then just stand up with it as soon as I caught it instead of riding it to the bottom. AND IT WORKED! Normally my power cleans are so hideous because "just get under it" doesn't mean anything to me if I'm doing a power clean, so I end up getting super wide and leaving the bar in front, and moving completely differently than I would if I were doing a squat clean. But, if I just consider a clean a clean, form is a million times better. This is seriously exciting. Cleaned 175, but it felt like I caught it very low (right at parallel in video), so I didn't try the hang squat cleans. Yessssssssssss.
Romanian deadlifts are getting very heavy. Actually, the first "regular" deadlift is the hardest part, once the bar is off the ground the Romanian deadlifts are comparatively much easier.
Both 8:00 pieces went well; first two sets of HSPUs unbroken, then 5/5, 5/5. All KBS and DUs unbroken (yes!). Took my time between movements, didn't really know how else to make this 80%. First 21 calories at 950 cal/h, second was at 850 cal/h and third was at 900 cal/h. Burpees felt nice and fast... I felt like I needed to slow these down to keep this at 80%.
Also, can I just say that I've never felt better than I do right now? Knock on wood, I hope I didn't just jinx it. But seriously, I feel awesome. Nothing hurts, nothing is bugging me, energy is really good and everything is getting better. Keep rolling.
Okay, today was a major breakthrough. After yesterday's power snatches which were supposed to be squat snatches, I wondered if I could fool myself into doing the same thing with power cleans. I warmed up as if I was going to be doing squat cleans, then started hitting the complex with a "shallow squat" - so clean it as if it was a squat clean, but then just stand up with it as soon as I caught it instead of riding it to the bottom. AND IT WORKED! Normally my power cleans are so hideous because "just get under it" doesn't mean anything to me if I'm doing a power clean, so I end up getting super wide and leaving the bar in front, and moving completely differently than I would if I were doing a squat clean. But, if I just consider a clean a clean, form is a million times better. This is seriously exciting. Cleaned 175, but it felt like I caught it very low (right at parallel in video), so I didn't try the hang squat cleans. Yessssssssssss.
Romanian deadlifts are getting very heavy. Actually, the first "regular" deadlift is the hardest part, once the bar is off the ground the Romanian deadlifts are comparatively much easier.
Both 8:00 pieces went well; first two sets of HSPUs unbroken, then 5/5, 5/5. All KBS and DUs unbroken (yes!). Took my time between movements, didn't really know how else to make this 80%. First 21 calories at 950 cal/h, second was at 850 cal/h and third was at 900 cal/h. Burpees felt nice and fast... I felt like I needed to slow these down to keep this at 80%.
Also, can I just say that I've never felt better than I do right now? Knock on wood, I hope I didn't just jinx it. But seriously, I feel awesome. Nothing hurts, nothing is bugging me, energy is really good and everything is getting better. Keep rolling.
24 October 2015
Saturday
AM
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch, 10:00 tech/speed work - you pick the loads according to feel, but nothing heavy
C. Muscle-ups, 12 x 1; begin a rep every :40
+
3 sets not for time:
:12 L-sit on parallettes
6/side light DB upright rows, 3110
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch, 10:00 tech/speed work - you pick the loads according to feel, but nothing heavy
C. Muscle-ups, 12 x 1; begin a rep every :40
+
3 sets not for time:
:12 L-sit on parallettes
6/side light DB upright rows, 3110
AM
37:15 complete, consisting of:
5 sets:
500m row
couple minutes of mobility
+
3 sets, easy:
10 wall balls, 14 to 9'
0:30 single unders with heavy rope
5 kipping handstand push-ups
PM
@ DSC
A1/A2. complete
B. complete up to 103
C. complete
+
complete
20, 30, 30lb dumbbell
Today was the Dynamic Nutrition seminar at DSC - so glad I was able to meet Mike while he was in the neighborhood, and that Chelsea and Emily came with me! Plus, he gave me a shirt! I'm blown away by how knowledgeable Mike is about pretty much everything that has to do with fueling and nutrition, and how he is able to make really insightful comments and suggestions to a cross-section of people with widely variable goals based on pretty limited background. Really happy that I made the decision to work with him! I felt very lucky that I get so much one-on-one time with him every couple of weeks. He's the best. Speaking of, I told him how last week I was insanely hungry (beginning on Saturday), went over on macros on Monday (gelato) and Tuesday (1.5 quest bars), he bumped my carbs by 20g to 260g on Wednesday and on Thursday I felt the best in training that I have in months, and he said that's a pretty clear sign that I need more food. He's having me add a second refeed day on Tuesdays, so now I'm hitting 150P/60F/260C on training days and 150P/55C/300C on off days. I'm relieved and pretty excited there is more food in my future. Being hungry sucks.
Also enjoyed the opportunity to train in a different space today, although I won't lie, I was very apprehensive about hitting muscle-ups on the clock on unfamiliar rings. Chelsea reminded me that it's good practice for competition, which is 100% true, but I'm still not as confident as I'd like to be with these yet. I actually liked their rings a lot, they were hung from the rafters but the ceiling was low, so the strap length was similar to what I'm used to. I had a choice between skinny or fat rings, and you'll be proud to hear that I chose the fat rings. The texture was very different from ours (smoother, but at the same time stickier, which sounds paradoxical but was quite nice), and these mostly felt pretty good. A couple of high catches, but mostly medium and none very low.
Snatching also felt pretty good - I felt like I was hitting really solid positions, but the bar felt much heavier than it should. No issues at all dropping into a squat (although I accidentally power snatched a few, just because that's what I'm used to now). This is exciting; more snatching please! I'd still like to hit 150 by the end of the year...
By the way - sorry for the weird AM structure this morning - I intended to cycle through all those things as a RTW, but then I just didn't feel like doing anything other than rowing. Rowing at a Z1 pace was much faster than usual though, which was very strange (2:18-2:22 pace, normally right around 2:30). I'm crediting the carbs.
Today was the Dynamic Nutrition seminar at DSC - so glad I was able to meet Mike while he was in the neighborhood, and that Chelsea and Emily came with me! Plus, he gave me a shirt! I'm blown away by how knowledgeable Mike is about pretty much everything that has to do with fueling and nutrition, and how he is able to make really insightful comments and suggestions to a cross-section of people with widely variable goals based on pretty limited background. Really happy that I made the decision to work with him! I felt very lucky that I get so much one-on-one time with him every couple of weeks. He's the best. Speaking of, I told him how last week I was insanely hungry (beginning on Saturday), went over on macros on Monday (gelato) and Tuesday (1.5 quest bars), he bumped my carbs by 20g to 260g on Wednesday and on Thursday I felt the best in training that I have in months, and he said that's a pretty clear sign that I need more food. He's having me add a second refeed day on Tuesdays, so now I'm hitting 150P/60F/260C on training days and 150P/55C/300C on off days. I'm relieved and pretty excited there is more food in my future. Being hungry sucks.
Also enjoyed the opportunity to train in a different space today, although I won't lie, I was very apprehensive about hitting muscle-ups on the clock on unfamiliar rings. Chelsea reminded me that it's good practice for competition, which is 100% true, but I'm still not as confident as I'd like to be with these yet. I actually liked their rings a lot, they were hung from the rafters but the ceiling was low, so the strap length was similar to what I'm used to. I had a choice between skinny or fat rings, and you'll be proud to hear that I chose the fat rings. The texture was very different from ours (smoother, but at the same time stickier, which sounds paradoxical but was quite nice), and these mostly felt pretty good. A couple of high catches, but mostly medium and none very low.
Snatching also felt pretty good - I felt like I was hitting really solid positions, but the bar felt much heavier than it should. No issues at all dropping into a squat (although I accidentally power snatched a few, just because that's what I'm used to now). This is exciting; more snatching please! I'd still like to hit 150 by the end of the year...
By the way - sorry for the weird AM structure this morning - I intended to cycle through all those things as a RTW, but then I just didn't feel like doing anything other than rowing. Rowing at a Z1 pace was much faster than usual though, which was very strange (2:18-2:22 pace, normally right around 2:30). I'm crediting the carbs.
 |
| We brought our own microwave because we are that neurotic about hitting our macros |
 |
| So grateful to be working with this guy! |
15 October 2015
Thursday
AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
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. Push jerk, 2-2-2-2, 21X1; :90 rest
+
5 sets:
5 kipping handstand push-ups
5 power snatches, 75
15 row calories
5:00 walk rest
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
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. Push jerk, 2-2-2-2, 21X1; :90 rest
+
5 sets:
5 kipping handstand push-ups
5 power snatches, 75
15 row calories
5:00 walk rest
AM
only 4 sets complete
PM
complete, 3 singles, 3 doubles, 2 singles with a missed second rep
+
A1/A2. complete
B. 155, 165, 175, 175
+
1:09
1:07
1:09
1:08
1:12
Muscle-ups felt really good today. All caught nice and high, and happy to hit a few doubles! The two misses at the end were close - just an inch shy. Still have a hard time generating as big of a kip on the second rep.
The first push jerk of each of the sets at 175 was nice and crisp, but the second rep was wobbly with a press-out on both sets. Returning the bar with a tempo is pretty terrible.
The first 3 sets of the 5 sets started off great - felt good, and recovery between sets was good. The 4th set started to really hurt, and couldn't hold on to the last row. All HSPUs easy and unbroken (thankfully), all snatches unbroken and easy for 4 rounds, struggled with grip on the 5th round but didn't drop the bar. Rowed at >1500 cal/h across, except faded to 1200 in the last 5 calories of the last row. Grip was 100% shot after the 4th round, my forearms were completely blown up.
Muscle-ups felt really good today. All caught nice and high, and happy to hit a few doubles! The two misses at the end were close - just an inch shy. Still have a hard time generating as big of a kip on the second rep.
The first push jerk of each of the sets at 175 was nice and crisp, but the second rep was wobbly with a press-out on both sets. Returning the bar with a tempo is pretty terrible.
The first 3 sets of the 5 sets started off great - felt good, and recovery between sets was good. The 4th set started to really hurt, and couldn't hold on to the last row. All HSPUs easy and unbroken (thankfully), all snatches unbroken and easy for 4 rounds, struggled with grip on the 5th round but didn't drop the bar. Rowed at >1500 cal/h across, except faded to 1200 in the last 5 calories of the last row. Grip was 100% shot after the 4th round, my forearms were completely blown up.
08 October 2015
Thursday
AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings - your technique is good right now, just need more touches...
+
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, build to a heavy single for the day
C. Push jerk, 3-3-3-3, 21X1; 2:00 rest
+
For time:
25 strict handstand push-ups
25 kipping handstand push-ups
+
3 sets:
1 rope climb
5 burpees
20 row calories @ max effort
5:00 walk rest
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings - your technique is good right now, just need more touches...
+
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, build to a heavy single for the day
C. Push jerk, 3-3-3-3, 21X1; 2:00 rest
+
For time:
25 strict handstand push-ups
25 kipping handstand push-ups
+
3 sets:
1 rope climb
5 burpees
20 row calories @ max effort
5:00 walk rest
AM
only 3 sets complete - short on time again
PM
MUs complete, 6 easy singles and two doubles https://youtu.be/k7EI0BmjcJY
+
A1/A2. complete
B. 125 https://youtu.be/mxdukkZuq1A
C. 155, 165, 165, 165
+
6:15 (strict done at 1:46)
+
1:21
1:23
1:37 / death
I got up 45:00 earlier than normal this morning, and still felt crunched for time (had to be at work by 9). Prioritized the mobility, so cut two of the sets... sorry, Stephen. I can make up the planks Saturday morning if you give me RTW.
Felt really good going into the PM.
Muscle-ups felt fantastic. I'm extremely relieved that I am now having more muscle-up good days than bad days. All the singles were caught with arms right around parallel, and finally hit the double on the fat rings, twice! Although that second double was rough, I've NEVER caught a muscle-up that low and been able to save it. So, so happy with these today.
Power snatches felt pretty good. 125 qualified as tough for today - pretty proud of myself that I recognized this was a tough rep and didn't get greedy as usual and subsequently fail 130 three times. I videoed all of them to watch technique, because I am pretty frustrated that this is significantly lagging behind all the other progress I'm making across the board. What I notice from the videos: I don't seem to bend my arms on the pull, I've gotten very patient with waiting until the bar connects with my hips, but then the bar is bouncing away from me instead of up and overhead. All other comments, tips, critiques, advice, etc. welcome. Also, please enjoy my sad walk away from the bar after the 125 snatch. I thought that was hilarious.
Push jerks also felt pretty good, but the tempo was the limiting factor. I was only able to control the initial descent, but once the bar was about at face level, it crashed onto my shoulders without control. I tried to make the initial descent as slow as possible to compensate for this...
Strict handstand push-ups went well, broken 10/6/5/4. Kipping handstand push-ups did not go well. All sets were 3s or 4s, with a handful of fails (failure to lock out or falling off the wall). In what universe is strict easier than kipping? I was definitely fatigued from the 25 strict, but I think the problem is really poor kipping technique. I definitely don't lower my knees all the way to my chest because it feels like it takes so much time, but when I do ocasionally have a good kip it feels a million times easier. Bahhhh, I need lots of practice here before the open.
Speaking of the open, I got myself pretty messed up on the row sprints, reminiscent of 15.5. Didn't really realize how long it was going to take to get 20 calories and basically emptied the tank on the first 15 calories of the first row (>1700 cal/h). Faded to 1200 in the last few seconds. Wasn't even close to being recovered by the second set, and held 1400-1500 for the majority, but still faded to 1200 by the end. Dug myself into a pretty big hole and almost just scratched the 3rd set altogether, then almost convinced myself to just stop after the burpees and skip the row, but during a very long transition to the erg I talked myself into just seeing what I could do and testing it as if it were a competition. Held 1200-1300 cal/h, then collapsed on the floor, then crawled to the garage door and tried not to vomit for approximately 30 minutes.
I love this shit.
13 September 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 10 x 1, but if no misses you can add another 5 reps; begin a rep every :60
C. L-sit, 6 x :10; rest as needed to ensure a solid :10
+
15:00 @ 85%:
10 kipping handstand push-ups
20 ski-erg calories
30 double-unders
30:00-60:00 easy walk or hike
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 10 x 1, but if no misses you can add another 5 reps; begin a rep every :60
C. L-sit, 6 x :10; rest as needed to ensure a solid :10
+
15:00 @ 85%:
10 kipping handstand push-ups
20 ski-erg calories
30 double-unders
AM
83:00 complete @ Ault Park with Chels
PM
A1. complete
PM
A1. complete
A2. complete
B. missed #3, 5, 8, 9 :(
C. complete
+
3 rounds + 11 calories
This morning started off so nice, and the day just went downhill from there (including a significant fuck-up in my new lab - somehow I contaminated a line of stem cells with bacteria, which they teach you how to not do in like science lab skills 101). This was the worst I've felt in a training session in months.
Muscle-ups were AWFUL. It's been a long time since they were this bad. I just had zero pop to turn them over, and the ones I did catch were extremely, extremely low with the rings far apart. I'm surprised I was able to save as many of these as I did.
L-sit was fine, 0:10 is a totally manageable increment.
Fell off the wall approximately 87 times on the handstand push-ups. I don't know what was wrong, I wasn't having a problem kipping or locking out, I just kept falling off the wall (both at extension and in the bottom of the kip). Double-unders were shit today, tripped at least 3-4 times on each set. Felt like I was skiing for 13:00 of the 15:00.
This morning started off so nice, and the day just went downhill from there (including a significant fuck-up in my new lab - somehow I contaminated a line of stem cells with bacteria, which they teach you how to not do in like science lab skills 101). This was the worst I've felt in a training session in months.
Muscle-ups were AWFUL. It's been a long time since they were this bad. I just had zero pop to turn them over, and the ones I did catch were extremely, extremely low with the rings far apart. I'm surprised I was able to save as many of these as I did.
L-sit was fine, 0:10 is a totally manageable increment.
Fell off the wall approximately 87 times on the handstand push-ups. I don't know what was wrong, I wasn't having a problem kipping or locking out, I just kept falling off the wall (both at extension and in the bottom of the kip). Double-unders were shit today, tripped at least 3-4 times on each set. Felt like I was skiing for 13:00 of the 15:00.
Mike adjusted my macros when I told him that the last couple of days felt completely unsustainable (and the scale is still not responding, so what's the point?) - 150g protein, 205g carb, 80g fat (but not including fish oil, so I had been effectively only getting 74g fat this week).
Just having a day where everything sucks. Sigh.
Just having a day where everything sucks. Sigh.
06 September 2015
Sunday
AM (make up from yesterday)
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
Neglected mobility a bit this week with the hectic schedule, and I could feel it today. Definitely need to keep on top of it a bit better. Highlights of the knee flexion activities: depth on 6lb wallballs is greatly improved, it's not questionable at all anymore; 20" box jumps are totally a non-issue; plus 3 sets of 5 back squats with a 45lb bar, all of which were "well below" parallel, according to Brandie (and confirmed by video). Huzzah!
Muscle-ups felt SO MUCH BETTER than last week. Holy crap. These were probably the highest catches I've ever made on the fat rings (although still not nearly as easy as the skinny rings). I'll take it.
15:00 piece was tough again, but I liked it. L-sits went downhill fast. Rowed just under 900 cal/h. All hspus broken 6/4 (6/3 on the last set when I ran out of time). First set of double-unders broken like 5 times, but then the next two sets were unbroken.
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 8-12 x 1; begin a rep every :75
+
15:00 @ 85%:
max L-sit hold
20 row calories
10 kipping handstand push-ups
40 double-unders
B. Muscle-ups on fat rings, 8-12 x 1; begin a rep every :75
+
15:00 @ 85%:
max L-sit hold
20 row calories
10 kipping handstand push-ups
40 double-unders
AM
60:00 complete of AirDyne, row, mobility and assorted knee flexion activities
PM
A1. complete
PM
A1. complete
A2. complete
B. 12 complete
+
3 rounds + 9 hspus
0:23, 0:17, 0:12, 0:12 L-sits
Neglected mobility a bit this week with the hectic schedule, and I could feel it today. Definitely need to keep on top of it a bit better. Highlights of the knee flexion activities: depth on 6lb wallballs is greatly improved, it's not questionable at all anymore; 20" box jumps are totally a non-issue; plus 3 sets of 5 back squats with a 45lb bar, all of which were "well below" parallel, according to Brandie (and confirmed by video). Huzzah!
Muscle-ups felt SO MUCH BETTER than last week. Holy crap. These were probably the highest catches I've ever made on the fat rings (although still not nearly as easy as the skinny rings). I'll take it.
15:00 piece was tough again, but I liked it. L-sits went downhill fast. Rowed just under 900 cal/h. All hspus broken 6/4 (6/3 on the last set when I ran out of time). First set of double-unders broken like 5 times, but then the next two sets were unbroken.
 |
| Not pictured: 52:00 of mobility to get to this point |
30 August 2015
Sunday
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups, 6-10 x 2 unbroken; begin a rep every :90
+
15:00 @ 85%:
9 kipping handstand push-ups
15 row calories
9 burpees
12 toes-to-bar
27 double-unders
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups, 6-10 x 2 unbroken; begin a rep every :90
+
15:00 @ 85%:
9 kipping handstand push-ups
15 row calories
9 burpees
12 toes-to-bar
27 double-unders
A1. complete
A2. complete
B. 5 singles complete (failed #6) - back on fat rings :(
+
3 rounds + 14 calories
Ugh, muscle-ups felt terrible today. I don't want to be reliant on the skinny rings, but they're ridiculously easier. Forcing myself to get comfortable on the fat rings for now. Caught all of these very low and had absolutely zero momentum coming out of the first one to generate a kip for a second attempt. Just called it when I missed #6 - pretty demoralizing after how easy they felt in CA. I've done one double before on the fat rings (and at the end of 10 EMOM if I remember correctly), so I know I'll eventually get these. It's just frustrating.
Enjoyed all the movements in the 15:00 piece, but it was tough and 15:00 felt like a very long time. First two rounds of HSPUs unbroken, then 5/4 for rounds 3 and 4. I'm shocked at how much these have improved, it's crazy. Row and burpees were steady; did the first round of TTB unbroken, then split 7/5, 6/6. Only one set of DUs unbroken, one trip on the other two rounds. Transitions felt slow.
Ugh, muscle-ups felt terrible today. I don't want to be reliant on the skinny rings, but they're ridiculously easier. Forcing myself to get comfortable on the fat rings for now. Caught all of these very low and had absolutely zero momentum coming out of the first one to generate a kip for a second attempt. Just called it when I missed #6 - pretty demoralizing after how easy they felt in CA. I've done one double before on the fat rings (and at the end of 10 EMOM if I remember correctly), so I know I'll eventually get these. It's just frustrating.
Enjoyed all the movements in the 15:00 piece, but it was tough and 15:00 felt like a very long time. First two rounds of HSPUs unbroken, then 5/4 for rounds 3 and 4. I'm shocked at how much these have improved, it's crazy. Row and burpees were steady; did the first round of TTB unbroken, then split 7/5, 6/6. Only one set of DUs unbroken, one trip on the other two rounds. Transitions felt slow.
21 August 2015
Friday
AM
30:00 walk
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups, 6-8 x 2 unbroken; begin a rep every :90
+
10:00 @ 70% of [7 handstand push-ups + 14 double-unders + 21 AirDyne calories (14 Assault Bike)]
5:00 walk rest
10:00 @ 70% of [15 burpee toes-to-bar + 30 row calories]
30:00 walk
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups, 6-8 x 2 unbroken; begin a rep every :90
+
10:00 @ 70% of [7 handstand push-ups + 14 double-unders + 21 AirDyne calories (14 Assault Bike)]
5:00 walk rest
10:00 @ 70% of [15 burpee toes-to-bar + 30 row calories]
@ Active
AM
subbed walk on the beach in the PM
PM
A1. complete
A2. complete
B. 8 sets, missed the second rep on sets 1, 3 and 8
+
3 rounds + 7 calories (Assault Bike)
2 rounds + 1 burpee TTB
Muscle-ups weren't quite as effortless as they were the other day, but I'm very happy to hit doubles more consistently. Hopefully I can replicate this on the fat rings when I'm back at CSC.
Again, pushed the 70% to 80-85%. Maybe I'm just out of shape. All HSPUs and DUs easily unbroken, spent the majority of the time accumulating calories. Burpee TTB were slow, and the combo with rowing kicked my ass.
Good day :)
Also - Mike is shifting my macros just a touch... 90g fat, 190g carb, 165g protein.
16 July 2015
Thursday
AM
5000m row @ Z1
PM
A. Power clean, build to a heavy single
B. Behind-the-neck shoulder press, 3 x 3-4, 31X1; 2:00 rest
+
10:00 @ 90%:
5 kipping handstand push-ups
10 AirDyne calories
5m handstand walk
10 AirDyne calories
+
800m walk cool-down
5000m row @ Z1
PM
A. Power clean, build to a heavy single
B. Behind-the-neck shoulder press, 3 x 3-4, 31X1; 2:00 rest
+
10:00 @ 90%:
5 kipping handstand push-ups
10 AirDyne calories
5m handstand walk
10 AirDyne calories
+
800m walk cool-down
AM
complete in 26:18
PM
A. 175, 180Fx2
B. 73, 78(3), 78(3)
+
4 rounds
+
complete
Today was pretty chill. I love Thursdays in the gym.
Power cleans felt all over the place today - not my best day for these. Pulled 180 into my neck both times, but the bar was out in front and I wasn't in a position to get my elbows around.
BTN press went better than last week, but these are still so hard for me.
Handstand push-ups were so fast and easy!! All sets of 5 easily unbroken. This is awesome. Good week for handstand push-ups! What a difference a few months makes.
23 June 2015
Tuesday
AM
30:00 AirDyne @ Z1, off every 5:00 for 1 dead hang to inverted + 3 toes-through-rings
PM
A. Power snatch, build to a max for the day
B. Clean-grip deadlift, 3-3-3, 3131; 2:30 rest
C. Reverse hypers, 3 x 3-5, 21X0 - note the tempo, these are tough, may be unweighted; :90 rest
+
For time:
50 handstand push-ups
+
5 sets:
:15 row very hard
2:15 walk rest
30:00 AirDyne @ Z1, off every 5:00 for 1 dead hang to inverted + 3 toes-through-rings
PM
A. Power snatch, build to a max for the day
B. Clean-grip deadlift, 3-3-3, 3131; 2:30 rest
C. Reverse hypers, 3 x 3-5, 21X0 - note the tempo, these are tough, may be unweighted; :90 rest
+
For time:
50 handstand push-ups
+
5 sets:
:15 row very hard
2:15 walk rest
AM
complete
PM
A. 120, 125Fx3
B. 125, 155, 185
C. unweighted, +20, +40
+
7:07 (25 in 2:33) - took me 17:28 last year
+
complete; saw 1:30-1:31/500m on all
Today was pretty great - partially due to completing my dissertation, partially due to finally having a test that I could PR, and partially due to the fact that I bumped up my carbs back to where they were (175ish). Still waiting on a response from the Dynamic Nutrition people... but in the meantime, if I'm not losing weight on 125g carbs or 175g carbs, I'm going back to 175g where I felt much better.
Added in a few muscle-ups to my warm up... it makes me nervous to go a whole week without doing any. Used the skinny rings for a change of pace, and confirmed my preference for these. Hit a couple of singles and one double. I catch the dip so much higher on these rings, it's crazy.
I hate power snatching. Caught 115 pretty wide, caught 120 with bent arms, and missed 125 three times. Stephen suggested just thinking it of a snatch, and don't distinguish between power and squat, but for today it was too late, my brain thinks of them as two different movements. But maybe in the future that will work for me...
Tempo CGDL were fine, definitely could have started at something closer to 185.
Tempo reverse hypers were also fine, but +40 got to be challenging. I kept wanting to also pause at the top, it felt very strange not to hold it for a second...
SO HAPPY about the handstand push-up improvement! Did 5s until 25, 3s until 40, 2s until 48 and two singles to finish. These are feeling excellent, the kip is greatly improved, and I don't stand around staring at the wall nearly as much. Great success!
I really enjoy short sprints. Got it down to 1:30-1:31 within a few pulls, then hovered around 1:32 to finish each of these. Plenty of time to recover.
Today was pretty great - partially due to completing my dissertation, partially due to finally having a test that I could PR, and partially due to the fact that I bumped up my carbs back to where they were (175ish). Still waiting on a response from the Dynamic Nutrition people... but in the meantime, if I'm not losing weight on 125g carbs or 175g carbs, I'm going back to 175g where I felt much better.
Added in a few muscle-ups to my warm up... it makes me nervous to go a whole week without doing any. Used the skinny rings for a change of pace, and confirmed my preference for these. Hit a couple of singles and one double. I catch the dip so much higher on these rings, it's crazy.
I hate power snatching. Caught 115 pretty wide, caught 120 with bent arms, and missed 125 three times. Stephen suggested just thinking it of a snatch, and don't distinguish between power and squat, but for today it was too late, my brain thinks of them as two different movements. But maybe in the future that will work for me...
Tempo CGDL were fine, definitely could have started at something closer to 185.
Tempo reverse hypers were also fine, but +40 got to be challenging. I kept wanting to also pause at the top, it felt very strange not to hold it for a second...
SO HAPPY about the handstand push-up improvement! Did 5s until 25, 3s until 40, 2s until 48 and two singles to finish. These are feeling excellent, the kip is greatly improved, and I don't stand around staring at the wall nearly as much. Great success!
I really enjoy short sprints. Got it down to 1:30-1:31 within a few pulls, then hovered around 1:32 to finish each of these. Plenty of time to recover.
07 June 2015
Sunday
A. Power clean, build quickly to 80-90% 1RM
B. Halting snatch-grip deadlift (pause just below knees on the way up & down), 5 x 1 starting @ 125 & adding 5-10/set; begin a set every :90
+
3 rounds easy pace:
:60 handstand push-ups
:60 rest
:60 strict fat bar toes-to-bar
:60 rest
:60 row
:60 rest
B. Halting snatch-grip deadlift (pause just below knees on the way up & down), 5 x 1 starting @ 125 & adding 5-10/set; begin a set every :90
+
3 rounds easy pace:
:60 handstand push-ups
:60 rest
:60 strict fat bar toes-to-bar
:60 rest
:60 row
:60 rest
A. 165 (89%)
B. 125, 135, 145, 155, 165
+
complete
(including an easy set of 10 kipping handstand push-ups!)
Power cleans felt okay, really tried to get lower instead of wider at the heavier weights (moderate success).
Snatch grip deadlifts were fine.
Ummmm kipping handstand push-ups were so fast and easy after the months of strict only!! Opened with 10 on the first set (PR), and opened with 8 on the second and third sets. Holy crap. This was neat!
07 April 2015
Tuesday
AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 3 kipping handstand push-ups
PM
A. Muscle-ups, 10 x 1; begin a rep every :60
B. Close-grip bench press, build to a tough set of 3
+
3 sets @ 70-80-90%:
3 rope climbs
6 wall walks
12 toes-to-bar
24 AirDyne calories
3:00 walk rest
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 3 kipping handstand push-ups
PM
A. Muscle-ups, 10 x 1; begin a rep every :60
B. Close-grip bench press, build to a tough set of 3
+
3 sets @ 70-80-90%:
3 rope climbs
6 wall walks
12 toes-to-bar
24 AirDyne calories
3:00 walk rest
AM
complete
PM
A. complete, no misses
B. 149
+
6:55
5:47
4:56
A. complete, no misses
B. 149
+
6:55
5:47
4:56
Handstand push-ups felt really good this morning! Played with bringing my knees down while I was lowering my head so that I don't rest at the bottom - this is a big improvement. Videoed a couple, and I still am only using like a half of a kip...
SO RELIEVED that today was a good day for muscle-ups. No misses, and even hit a double on the 10th set. All on the fat rings. If only I could figure out how to kip the dip...
Bench press felt heavy.
3 sets were good, the last set was definitely tough. Rope climbs actually felt surprisingly good, I had a really good lock on the rope with my feet today. Wall walks were easy. Toes to bar broken 6/6 on the first two rounds and 4/4/4 on the last round. Easiest to manage pace on the AirDyne, over a minute difference on this piece alone from the first round to the third...
SO RELIEVED that today was a good day for muscle-ups. No misses, and even hit a double on the 10th set. All on the fat rings. If only I could figure out how to kip the dip...
Bench press felt heavy.
3 sets were good, the last set was definitely tough. Rope climbs actually felt surprisingly good, I had a really good lock on the rope with my feet today. Wall walks were easy. Toes to bar broken 6/6 on the first two rounds and 4/4/4 on the last round. Easiest to manage pace on the AirDyne, over a minute difference on this piece alone from the first round to the third...
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