AM @ MobilityFit
5:00 Assault bike
+
3 sets:
ROM/Mobility
+
3 sets:
Crossover Symmetry
Z-press, PVC
Pull-ups, assisted by legs, with active hang on the last rep
+
tested out:
strict press, 33
push press, 33
push jerk, 33 (no)
hang power clean, up to 83
power clean, up to 83
snatch-grip deadlift, 83
clean-grip deadlift, up to 163
+
3 sets:
3-way bicep curls, 10/hand
floor press, 25/hand
1-arm dumbbell row, 30/hand
PM
A) Pistols
5 x 4-5/side, 21X1; :45 between sides
B) Terminal knee extensions
3 x 20/side w/pause @ back; :30 between sides
C) 5 sets
10 glute-ham sit-ups
30 single-unders
:60 rest
D) Not for time
90m plate pinch carry, break and rest as needed
A. complete-ish unweighted, a few wobbly reps but mostly good
B. complete with green band
C. complete, super easy
D. complete with 25/hand, 6 x 15m
+
double-under practice, including a set of 40 unbroken and a couple sets of 20+
TODAY WAS FANTASTIC.
Kellie is in town, I'm taking a MUCH needed break from work, and I'm cleared to do so many new exercises!
Drew said we'd take today to see what kinds of things I could start to build into Stephen's programming. He got a text from Tim yesterday in all caps saying that I was doing AWESOME, so that's encouraging. Strict press and push press were surprisingly fine, with good scapular mechanics throughout and no pain. Not ready to catch the bar in a jerk position, tried twice and it didn't feel right at all. Hang power cleans felt better than cleans from the floor for some reason, but all fine. No issues at all with the deadlifts. Some residual tightness on my upper arm on external rotation, but that will continue to improve. No pain and definitely no instability, but I can already tell my shoulder is gonna be sore just from all the added new stuff.
PM stuff was super chill. Totally surprised I can still do double-unders... this is encouraging that muscle memory may be there for a number of movements, and I'm not necessarily starting back from zero.
Showing posts with label powerclean. Show all posts
Showing posts with label powerclean. Show all posts
16 September 2016
13 February 2016
Saturday
AM
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 clean, 16 x 1 - you pick the weight; begin a rep every :30
+
For time:
30 Assault Bike calories
150 double-unders
30 deadlifts, 125
PM
5 rounds steady:
500m row
5 banded glute-ham raises, slow & controlled
:60 front leaning rest on ground
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 clean, 16 x 1 - you pick the weight; begin a rep every :30
+
For time:
30 Assault Bike calories
150 double-unders
30 deadlifts, 125
PM
5 rounds steady:
500m row
5 banded glute-ham raises, slow & controlled
:60 front leaning rest on ground
AM
A1/A2. complete
B. DNF
+
6:29
+
10:00 Assault bike, easy
PM
skipped, no time and no interest
Power cleaned 103 twice, and both times felt like a shock-wave reverberate through my shoulder when I caught the bar, so ditched this piece.
Assault bike and deadlifts were great; double-unders were AWFUL today. No set bigger than 20. 30 calories in just under 2:00, RPMs >60. Deadlifts split 20/10. I would have been fine to hang on to the bar for all 30, I don't really know why I dropped it, other than that was my plan going in.
I kind of figured that today would be my last training day, and was sad that it was so anticlimactic. But then, Stephen asked, "what about Monday?" and I agreed to re-test 10:00 max cals on the Assault bike. That's a much more appropriate send-off. And, perhaps... a deadlift max?? Hmmmm?
PM
skipped, no time and no interest
Power cleaned 103 twice, and both times felt like a shock-wave reverberate through my shoulder when I caught the bar, so ditched this piece.
Assault bike and deadlifts were great; double-unders were AWFUL today. No set bigger than 20. 30 calories in just under 2:00, RPMs >60. Deadlifts split 20/10. I would have been fine to hang on to the bar for all 30, I don't really know why I dropped it, other than that was my plan going in.
I kind of figured that today would be my last training day, and was sad that it was so anticlimactic. But then, Stephen asked, "what about Monday?" and I agreed to re-test 10:00 max cals on the Assault bike. That's a much more appropriate send-off. And, perhaps... a deadlift max?? Hmmmm?
06 February 2016
Saturday
AM
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 clean, build to a moderate single in 8:00
C. Dead hang to inverted, accumulate 5-10 controlled singles; rest as needed
+
For time:
5 deadlifts, 215 - set up women's bar w/1 45 & 3 15s on each side, then take off a 15 each set
50 double-unders
10 deadlifts, 185
50 double-unders
15 deadlifts, 155
50 double-unders
20 deadlifts, 125
PM
3 rounds for time @ 85%:
1000m row
:90 front leaning rest on ground
Shoulder was fine on the bear crawl and deadbug.
Stayed very cautious on the power clean. No pain or popping out of place when cleaning, but I can't flip the bar over and return it to the hang without it slipping out of place. The pull felt super easy at 143, right into the neck. Hesitant to catch anything heavier than that.
Dead hang to inverted sounded like a bad idea in light of the current sitch.
For time piece was kind of fun. Deadlifts unbroken until the set of 20, split that 10/10 with a VERY short rest (one breath). Tripped on the first set of double-unders at 32, the other two sets were unbroken. Probably should have moved faster, I was kind of disappointed to see my time was over 4 minutes.
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 clean, build to a moderate single in 8:00
C. Dead hang to inverted, accumulate 5-10 controlled singles; rest as needed
+
For time:
5 deadlifts, 215 - set up women's bar w/1 45 & 3 15s on each side, then take off a 15 each set
50 double-unders
10 deadlifts, 185
50 double-unders
15 deadlifts, 155
50 double-unders
20 deadlifts, 125
PM
3 rounds for time @ 85%:
1000m row
:90 front leaning rest on ground
AM
A1/A2. complete
B. 143, no gear
C. skipped
+
4:23
PM
18:55
PM
18:55
Shoulder was fine on the bear crawl and deadbug.
Stayed very cautious on the power clean. No pain or popping out of place when cleaning, but I can't flip the bar over and return it to the hang without it slipping out of place. The pull felt super easy at 143, right into the neck. Hesitant to catch anything heavier than that.
Dead hang to inverted sounded like a bad idea in light of the current sitch.
For time piece was kind of fun. Deadlifts unbroken until the set of 20, split that 10/10 with a VERY short rest (one breath). Tripped on the first set of double-unders at 32, the other two sets were unbroken. Probably should have moved faster, I was kind of disappointed to see my time was over 4 minutes.
Kind of enjoyed having a second session that was a little more than Z1. Rowed at 2:07-2:09. First two FLRs broken 0:45/0:45, third one in 3x 0:30. Shoulder was just sore and achy, nothing sharp and no instability here.
Intended to do shoulder stuff after the PM, but decided against it - shoulder is fucking pissed right now. My last two days at work have been insane, like nonstop experiments which require my right arm, maybe that's what is making it worse. It's a super deep ache through the joint itself, worse in the front. I kind of feel like digging up the Oxys from my knee surgery...
I'm trying not to panic that it's now been 2 full weeks of rest, rehab, and anti-inflammatories and, if anything, it's getting worse.
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.
22 January 2016
Friday
AM
5 sets very easy:
2:00 bike
10-15' handstand walk
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Front squat, 2-2-2-2, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 3-4, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 155
2:00 CTB pull-ups
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 10 overhead squats, 65
5 sets very easy:
2:00 bike
10-15' handstand walk
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Front squat, 2-2-2-2, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 3-4, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 155
2:00 CTB pull-ups
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 10 overhead squats, 65
AM
4 sets complete
subbed 0:60 FLR for the side planks
skimped on the mobility
PM
A. 223 across
B. 130, 140(3), 140(3)
+
with Matt
13 cleans (failed the 14th at 1:55)
0:30 transition
21 CTBs
+
9 minutes complete
Ugh. Today was rough, and then it got worse.
Front squats were super heavy.
Pendlay rows were okay, tough to hang on to the 140.
2:00 pieces were terrible. Like, awful. This was my first time doing this with a partner, and it was nice to practice like this for a change. However, I was shocked at how heavy 155 got, and I took way too long setting up each time. I just remember looking at Matt who wasn't struggling at all and wondering if I misloded the bar because it felt that heavy. Not happy with this.
CTBs were a disaster. Tried to butterfly, did a few sets of 3, then some singles and doubles, some regular kip, and a handful of reps that didn't touch the bar. Fuuuuuuucking A. This is not cool.
The EMOM started off great. No misses on the BMU and buried the depth on the OHS. After the 4th set of OHS, my right shoulder, which has been mildly aggravated for weeks, suddenly got really angry. I went for the 5th set of BMU/TTB anyway, not expecting to generate a big enough kip to make the rep, but I did surprisingly. But as soon as I dropped off the bar, the dull ache in my shoulder/upper arm turned really sharp. It kind of took my breath away and my immediate thought was that I was fucked. Scratched the last set of OHS.
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.
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.
20 December 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, 5 x 1 @ 145; begin a set every 2:00
+
9-6-3 for time @ high effort:
Strict handstand push-ups
Deadlifts, 185
+
rest as needed
+
For time @ high effort:
30 double-unders
30m handstand walk
30 double-unders
30 kettlebell swings, 53
30 double-unders
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, 5 x 1 @ 145; begin a set every 2:00
+
9-6-3 for time @ high effort:
Strict handstand push-ups
Deadlifts, 185
+
rest as needed
+
For time @ high effort:
30 double-unders
30m handstand walk
30 double-unders
30 kettlebell swings, 53
30 double-unders
AM
45:00 @ Ault Park
+
15:00 mobility @ home
PM
A. complete
+
1:16
+
3:24
Today was a great day. I think the combination of talking about how I've been feeling with a variety of people, knowing I have a break coming very soon, and having a workout I can absolutely smash is magic. I haven't tracked my food since last Monday and I drank 4 nights this week (one of them to excess, eeesh), and getting a glimpse of how my life could be if training isn't a priority wasn't a pretty picture. I'm feeling like that was a good first step in blowing off some steam. Approximately 30 seconds into my hike this morning I just felt happier than I have in several weeks. Thank goodness.
Barbell complex was just okay. Power cleans continue to feel excellent, but hang power cleans are hit or miss if they feel good (but no fails). Some were way better than others. Jerks were easy.
Super happy with the hspu/deadlift workout. I was a little worried going in, because my shoulders are still pretty sore from the other day. But once I started, I felt like I was flying through it. Everything unbroken. It's fun to be good at something. And that something is something I couldn't do at all 6 months ago. Thank you, Stephen, for giving me something I could smash. I needed that.
Rested 15:00 between the two.
The second piece wasn't as exhilarating as the first one, but still went very well. Split the handstand walk 15m/15m, otherwise everything unbroken. Shoulders are completely, 100% done. Yikes.
13 December 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, take your time & build to a max
B. Clean-grip deadlift, 5-4-3-2-1, 11X1; 2:00 rest
+
15:00 @ 80%:
3 strict handstand push-ups
6 kettlebell swings, 70
9 toes-to-bar
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, take your time & build to a max
B. Clean-grip deadlift, 5-4-3-2-1, 11X1; 2:00 rest
+
15:00 @ 80%:
3 strict handstand push-ups
6 kettlebell swings, 70
9 toes-to-bar
AM
subbed 20:00 AirDyne @ Z1
PM
A. 155, 165Fx3
B. 225(5), 240(4), 255(3), 275(2), 300F, 285(1)
+
9 + 6 KBS
Power cleans felt really good today, but I was having all kinds of issues at 165, which was extremely annoying. Made the PC easily 3 times, and lost my grip on the first HPC (attempt 1) or the second HPC (attempt 2). Didn't even go for the HPC on the 3rd attempt. I don't know what the problem was. It wasn't even my broken thumb that lost the grip, it was the good hand both times.
CGDL felt heavy but not too slow, so I made the somewhat aggressive jump to the single at 300 but couldn't break it off the ground (although it's possible I didn't try all that hard). Stripped the small plates and made the single at 285, but it felt very slow. I'm forever destined to suck at deadlifting.
The 15:00 piece felt like it dragged on for an hour. I looked at the clock 4 minutes in and audibly groaned. Everything unbroken until the last set of TTB when I started to rip (5/4), with deliberate transitions.
I'm hoping to take a few days off when I'm in CA over Christmas. Today was the second day in a row that I've come home after training and I just want to lie down and cry. I don't know what my problem is; physically, I feel great (like, best-ever), so I don't feel like it's an overtraining thing. Work stress is dramatically better than it was a month or two ago, so it's not that. Maybe it's that I haven't taken any time off since my knee surgery 6 months ago, or maybe it's that I feel like I should be progressing faster than I have been, or maybe it's the pressure of the impending Open season. I'm just really sad and I can't shake it.
06 December 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 1 split jerk, 1-1-1-1-1 tough but not maximal; begin a set every :90
B. Clean-grip deadlift, 6-5-4-3 moderate, 11X1; 2:00 rest
+
4 sets for even reps/calories:
:30 strict handstand push-ups
:30 rest
:30 ski erg
:30 rest
:30 strict handstand push-ups
:30 rest
:30 kettlebell swings, 53
:90 rest
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 1 split jerk, 1-1-1-1-1 tough but not maximal; begin a set every :90
B. Clean-grip deadlift, 6-5-4-3 moderate, 11X1; 2:00 rest
+
4 sets for even reps/calories:
:30 strict handstand push-ups
:30 rest
:30 ski erg
:30 rest
:30 strict handstand push-ups
:30 rest
:30 kettlebell swings, 53
:90 rest
AM
subbed 35:00 AirDyne @ Z1
PM
A. 125, 145, 155, 160, 165, 170F (PC only)
B. 215(6), 225(5), 235(4), 245(3)
+
9, 9, 9, 9 strict handstand push-ups
6, 6, 6, 6 ski cals
8, 8, 8, 7 strict handstand push-ups
15, 15, 16, 16 kettlebell swings
Power cleans felt really easy today, but I was struggling with the HPC on all reps - bounced them all, but was kind of off balance and caught these wide instead of low. Split jerks were easy and crisp.
This is definitely the upper limit of moderate for the CGDL... in Olys, no belt.
Shoulders are completely, 100% fried. Jesus. 3/3/3 on all rounds on the first set of strict HSPUs, one pull shy of 7 calories on all rounds of the ski erg (800-900 cal/h), 3/3/2 on the second sets of strict HSPUs (3/3/1 on the last set), and all KBS unbroken. Hands were inside a 24"x34" box for the handstand push-ups, but I'm 99% certain these were not to Open standards based on how I had to adjust my positioning last week on 15.4.
Power cleans felt really easy today, but I was struggling with the HPC on all reps - bounced them all, but was kind of off balance and caught these wide instead of low. Split jerks were easy and crisp.
This is definitely the upper limit of moderate for the CGDL... in Olys, no belt.
Shoulders are completely, 100% fried. Jesus. 3/3/3 on all rounds on the first set of strict HSPUs, one pull shy of 7 calories on all rounds of the ski erg (800-900 cal/h), 3/3/2 on the second sets of strict HSPUs (3/3/1 on the last set), and all KBS unbroken. Hands were inside a 24"x34" box for the handstand push-ups, but I'm 99% certain these were not to Open standards based on how I had to adjust my positioning last week on 15.4.
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).
15 November 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, build to a 2RM, 3010 - you can set these up in the rack so you don't have to pull the first from the floor...
+
4:00 @ 90% of [2 heavy power cleans + 4 strict handstand push-ups]
4:00 rest
4:00 @ 90% of [12 kettlebell swings @ 53 + 12 burpees]
4:00 rest
4:00 @ 90% of [10 ski erg calories + 50 double-unders]
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, build to a 2RM, 3010 - you can set these up in the rack so you don't have to pull the first from the floor...
+
4:00 @ 90% of [2 heavy power cleans + 4 strict handstand push-ups]
4:00 rest
4:00 @ 90% of [12 kettlebell swings @ 53 + 12 burpees]
4:00 rest
4:00 @ 90% of [10 ski erg calories + 50 double-unders]
AM
slept in
PM
A. 170 (video)
B. 270 (video)
+
3 + 1 PC @ 175
3 + 9 KBS
2 even
I've been completely off the reservation, diet-wise, for the past 3 days, and I can feel it. I kind of needed the mental break, but it's crazy how sugar/gluten/alcohol makes me feel. Friendsgiving today, then back to normal tomorrow.
Power cleans weren't quite as crisp and easy as they were last week, but happy with the continued success of getting lower instead of wider. Power cleaned 175 twice pretty easily, then chickened out on the HPC both times.
Taking the bar from the rack for the RDL was a HUGE gamechanger. These were so much easier without the initial deadlift. 270 seems like a ridiculous amount of weight, so I took video to make sure that I've been doing them correctly this whole time...
Intended to use 165 for the power cleans on the first 4:00 piece, but I already had the bar loaded with 175 in competition plates, so I decided not to be a pussy and just use 175. Definitely had to take a moment or two before each rep, but no misses, and done in metcons. This is the most consistently I've ever hit heavy power cleans in one day, for sure. All strict HSPUs easily unbroken.
Had a hard time pushing the pace on the KBS/burpee piece, just because those two movements suck. Dropped right into the burpees and kept a steady pace on these, but definitely hesitated before picking up the kettlebell each time.
Double-unders were good on the first round (tripped once at 39), but shit on the second round. I should have had plenty of time to get back to the ski erg, but I tripped like 17 times on the second set.
I've been completely off the reservation, diet-wise, for the past 3 days, and I can feel it. I kind of needed the mental break, but it's crazy how sugar/gluten/alcohol makes me feel. Friendsgiving today, then back to normal tomorrow.
Power cleans weren't quite as crisp and easy as they were last week, but happy with the continued success of getting lower instead of wider. Power cleaned 175 twice pretty easily, then chickened out on the HPC both times.
Taking the bar from the rack for the RDL was a HUGE gamechanger. These were so much easier without the initial deadlift. 270 seems like a ridiculous amount of weight, so I took video to make sure that I've been doing them correctly this whole time...
Intended to use 165 for the power cleans on the first 4:00 piece, but I already had the bar loaded with 175 in competition plates, so I decided not to be a pussy and just use 175. Definitely had to take a moment or two before each rep, but no misses, and done in metcons. This is the most consistently I've ever hit heavy power cleans in one day, for sure. All strict HSPUs easily unbroken.
Had a hard time pushing the pace on the KBS/burpee piece, just because those two movements suck. Dropped right into the burpees and kept a steady pace on these, but definitely hesitated before picking up the kettlebell each time.
Double-unders were good on the first round (tripped once at 39), but shit on the second round. I should have had plenty of time to get back to the ski erg, but I tripped like 17 times on the second set.
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.
01 November 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. 2 power cleans + 2 hang power cleans, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, 3 x 3-4, 3010; 2:30 rest
+
8:00 @ 80% of [5 strict handstand push-ups + 7 power snatches @ 65 + 35 double-unders]
4:00 rest
8:00 @ 80% of [9 ski erg calories + 9 Russian kettlebell swings @ 70 + 9 burpees]
30:00-60:00 easy walk or hike
PM
A. 2 power cleans + 2 hang power cleans, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, 3 x 3-4, 3010; 2:30 rest
+
8:00 @ 80% of [5 strict handstand push-ups + 7 power snatches @ 65 + 35 double-unders]
4:00 rest
8:00 @ 80% of [9 ski erg calories + 9 Russian kettlebell swings @ 70 + 9 burpees]
AM
subbed 30:00 AirDyne @ Z1
PM
A. 145
B. 195, 215, 230(3)
+
5
+
3 + 2 burpees
The last two Sundays have been tough, not sure if it's the template for the day or the loneliness. I'm thinking that after Christmas, I'm going to switch my rest days in preparation for the Open, but mostly so that I'm not alone so much even though I really prefer training on both weekend days. I wish my friends liked training on Sundays, that would be much nicer for me. Alas.
Missed the last rep of the complex on the first attempt at 145; I tried to bounce the HPCs, got the first one but the second one was way forward. On the second attempt, I reset at the hang for both HPCs. Pretty ugly reps. Can I say it again? I hate power cleans.
Romanian deadlifts felt really good.
Felt like I was working harder than 80% on both 8:00 pieces. The first one was all unbroken with deliberate transitions. Strict handstand push-ups were fairly easy. TnG light power snatches continue to be my absolute least favorite movement in all of CrossFit. Double-unders FINALLY cooperated, no trips. Second piece was much slower all around, I was breathing pretty hard throughout the whole thing.
The last two Sundays have been tough, not sure if it's the template for the day or the loneliness. I'm thinking that after Christmas, I'm going to switch my rest days in preparation for the Open, but mostly so that I'm not alone so much even though I really prefer training on both weekend days. I wish my friends liked training on Sundays, that would be much nicer for me. Alas.
Missed the last rep of the complex on the first attempt at 145; I tried to bounce the HPCs, got the first one but the second one was way forward. On the second attempt, I reset at the hang for both HPCs. Pretty ugly reps. Can I say it again? I hate power cleans.
Romanian deadlifts felt really good.
Felt like I was working harder than 80% on both 8:00 pieces. The first one was all unbroken with deliberate transitions. Strict handstand push-ups were fairly easy. TnG light power snatches continue to be my absolute least favorite movement in all of CrossFit. Double-unders FINALLY cooperated, no trips. Second piece was much slower all around, I was breathing pretty hard throughout the whole thing.
25 October 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. Power clean, build to a max for the day
B. Double overhand Romanian deadlift w/straps, 3 x 4-5, 3010; 2:30 rest
+
8:00 @ 80% of [10 kettlebell swings @ 53 + 10 DB push presses + 40 double-unders]
4:00 rest
8:00 @ 80% of [21 ski erg calories + 7 wall walks]
30:00-60:00 easy walk or hike
PM
A. Power clean, build to a max for the day
B. Double overhand Romanian deadlift w/straps, 3 x 4-5, 3010; 2:30 rest
+
8:00 @ 80% of [10 kettlebell swings @ 53 + 10 DB push presses + 40 double-unders]
4:00 rest
8:00 @ 80% of [21 ski erg calories + 7 wall walks]
AM
subbed 30:00 AirDyne @ Z1
PM
A. 175, 185Fx3
B. 155, 175, 195
+
3 + 5 DB push press @ 35/hand
+
2 + 7 calories
Meh, today was not the best.
I really hate power cleans. I don't know how to use my legs, and I don't know how to get lower instead of wider. Only pulled 185 twice, tried to catch it on one of the attempts but it was way forward. I hit 185 18 months ago, so this is stupid.
Romanian deadlifts felt good.
I was breathing really hard on both 8:00 pieces; for some reason, I felt really out of shape on these. May have been slightly ambitious with the dumbbell weight selection for the push press - only did 10 touch-and-go at the shoulders on the first round, but on the second and third rounds I was having to re-set at the shoulders after 5 reps. Double-unders unbroken on the first round, tripped once in the 20's on the second and third rounds. I'm pretty sure I cut my new cable too short, so I ordered another one. Shoulders were fried by the time I got to the wall walks...
Meh, today was not the best.
I really hate power cleans. I don't know how to use my legs, and I don't know how to get lower instead of wider. Only pulled 185 twice, tried to catch it on one of the attempts but it was way forward. I hit 185 18 months ago, so this is stupid.
Romanian deadlifts felt good.
I was breathing really hard on both 8:00 pieces; for some reason, I felt really out of shape on these. May have been slightly ambitious with the dumbbell weight selection for the push press - only did 10 touch-and-go at the shoulders on the first round, but on the second and third rounds I was having to re-set at the shoulders after 5 reps. Double-unders unbroken on the first round, tripped once in the 20's on the second and third rounds. I'm pretty sure I cut my new cable too short, so I ordered another one. Shoulders were fried by the time I got to the wall walks...
17 October 2015
Saturday
AM
30:00-60:00 round-the-world of choice or swim
PM
A. Power clean, build to a tough-and-go 2RM
B. Double overhand Romanian deadlift w/straps, build to a heavy double, 4010
+
8:00 @ 80% of [1 rope climb + 30m Farmer's walk @ 70/hand + 4/side 1-arm DB shoulder-to-overhead @ 45]
4:00 rest
8:00 @ 80% of [12 ski erg calories + 20m moderate yoke carry (10m out & back)]
30:00-60:00 round-the-world of choice or swim
PM
A. Power clean, build to a tough-and-go 2RM
B. Double overhand Romanian deadlift w/straps, build to a heavy double, 4010
+
8:00 @ 80% of [1 rope climb + 30m Farmer's walk @ 70/hand + 4/side 1-arm DB shoulder-to-overhead @ 45]
4:00 rest
8:00 @ 80% of [12 ski erg calories + 20m moderate yoke carry (10m out & back)]
AM
30:00 of row, handstand walk, jog, wallballs
PM
A. 150, 160(1)x2
B. 240
+
5 + 15m FW
+
3 + 8 calories with 140 on the yoke
I woke up with a very strong urge to do some wallballs. First time with the 14lb ball since pre-surgery, and first time jumping right into squatting with zero mobility beforehand - great success, on both counts! Can we pleeeeeeease start adding in some more stuff? It's been 12.5 weeks.
Speaking of adding in some more stuff, I tested out some 105lb squat cleans - felt really good! I was a little hesitant at first, but got better a few reps in.
Power cleans were SHIT today. The bar felt so heavy, and I kept catching very low on my chest, even at 135. I did 5 at 160 two weeks ago... this is absurd.
Both 8:00 pieces were fine, although I really dislike the yoke. I picked it up ever so slightly off center on the very first carry and my back felt weird throughout the rest (totally fine now), but that's just something I'm not eager to mess with...
Also, I got to the gym an hour earlier than Chels this afternoon, so to kill some time I played around with ring and bar muscle-ups - hadn't done any bar muscle-ups since I learned them back in the Spring, very happy that I can still do them! (video) As long as my hands aren't feeling like they're going to rip, I'd like to start practicing them more often...
Speaking of adding in some more stuff, I tested out some 105lb squat cleans - felt really good! I was a little hesitant at first, but got better a few reps in.
Power cleans were SHIT today. The bar felt so heavy, and I kept catching very low on my chest, even at 135. I did 5 at 160 two weeks ago... this is absurd.
Both 8:00 pieces were fine, although I really dislike the yoke. I picked it up ever so slightly off center on the very first carry and my back felt weird throughout the rest (totally fine now), but that's just something I'm not eager to mess with...
Also, I got to the gym an hour earlier than Chels this afternoon, so to kill some time I played around with ring and bar muscle-ups - hadn't done any bar muscle-ups since I learned them back in the Spring, very happy that I can still do them! (video) As long as my hands aren't feeling like they're going to rip, I'd like to start practicing them more often...
10 October 2015
Saturday
AM
30:00-60:00 round-the-world of choice or swim
PM
A. Power clean, build to a tough-and-go 3RM
B. Double overhand Romanian deadlift w/straps, 3-3-3-3, 4010; 2:30 rest
C. DB shoulder press from seated on floor position, build to a 6-8RM
D. 1-arm DB row w/straps, build to a 5RM/side
+
10:00 @ 80%:
250m ski erg
:30 top of axle deadlift hold, tough
30:00-60:00 round-the-world of choice or swim
PM
A. Power clean, build to a tough-and-go 3RM
B. Double overhand Romanian deadlift w/straps, 3-3-3-3, 4010; 2:30 rest
C. DB shoulder press from seated on floor position, build to a 6-8RM
D. 1-arm DB row w/straps, build to a 5RM/side
+
10:00 @ 80%:
250m ski erg
:30 top of axle deadlift hold, tough
AM
42:00 complete with AirDyne, mobility, FLR and side plank
PM
A. 165(2)
B. 185, 195, 205, 215
C. 35(8), 40(6)
D. 70
+
4 rounds + 66m
with 90, 100, 100, 100
+
bonus 800m sled drag with Chels, 45
Today was the worst. Nothing felt good.
Power cleans were not nearly as crisp as they were last week, but figured I could get the triple at 165 since I did 5 at 160 last week. On the second rep, my feet slipped on the platform and I ate it pretty bad, which scared the shit out of me. Moved to the rubber mats and attempted 165 again a few minutes later, but I psyched myself out and had a hard time being aggressive - missed the 3rd rep forward, but the first two reps were pretty ugly. I don't think I'll be lifting on a platform again, I tend to sustain enough injuries without additionally using dangerous equipment. Chelsea and Matt both said that they've slipped recently as well... can we sand down the wood, or something? This was not cool.
Romanian deadlifts are getting heavy. The last rep on the last two sets may have been slower than a 0:01 ascent.
Surprised myself on the seated dumbbell press - probably could have gotten 10 reps at 35, so figured I'd give 40 a shot. Much easier without a tempo, and much easier using a bench as a rack.
I'm getting so bored with dumbbell rows. I feel like I'm never improving at them, and it's all limited by grip strength, even with the straps.
Speaking of grip strength, the axle holds were awful. (Sidebar - pretty sure last week I had 140 on the axle (so 160 total), and did the final 0:20 hold with 110 - as I was loading the axle this week, I'm 99% certain that I had 45s and 25s on the axle, and stripped the 25s to do the final hold last week, so my results didn't account for the 20lb axle). Started with 90 (35s + 20lb axle), and didn't really have an issue holding the 0:30, so bumped it up for the remaining sets, and then started to really struggle around 0:25 or so with 100. Skiing was fine.
Gorgeous day for a sled drag, didn't want to waste it.
Today was the worst. Nothing felt good.
Power cleans were not nearly as crisp as they were last week, but figured I could get the triple at 165 since I did 5 at 160 last week. On the second rep, my feet slipped on the platform and I ate it pretty bad, which scared the shit out of me. Moved to the rubber mats and attempted 165 again a few minutes later, but I psyched myself out and had a hard time being aggressive - missed the 3rd rep forward, but the first two reps were pretty ugly. I don't think I'll be lifting on a platform again, I tend to sustain enough injuries without additionally using dangerous equipment. Chelsea and Matt both said that they've slipped recently as well... can we sand down the wood, or something? This was not cool.
Romanian deadlifts are getting heavy. The last rep on the last two sets may have been slower than a 0:01 ascent.
Surprised myself on the seated dumbbell press - probably could have gotten 10 reps at 35, so figured I'd give 40 a shot. Much easier without a tempo, and much easier using a bench as a rack.
I'm getting so bored with dumbbell rows. I feel like I'm never improving at them, and it's all limited by grip strength, even with the straps.
Speaking of grip strength, the axle holds were awful. (Sidebar - pretty sure last week I had 140 on the axle (so 160 total), and did the final 0:20 hold with 110 - as I was loading the axle this week, I'm 99% certain that I had 45s and 25s on the axle, and stripped the 25s to do the final hold last week, so my results didn't account for the 20lb axle). Started with 90 (35s + 20lb axle), and didn't really have an issue holding the 0:30, so bumped it up for the remaining sets, and then started to really struggle around 0:25 or so with 100. Skiing was fine.
Gorgeous day for a sled drag, didn't want to waste it.
03 October 2015
Saturday
AM
30:00-60:00 round-the-world of choice or swim
PM
A. Power clean, build to a tough-and-go 5RM
B. Double overhand Romanian deadlift w/straps, 4-4-4, 4010; 2:30 rest
C1. DB shoulder press from seated on floor position, 3 x 3-4, 20X1; :60 rest
C2. 1-arm DB row w/straps, 3 x 3-4/arm, no tempo but still ensure a high elbow @ the top; :60 between arms, :60 rest
+
2000m row @ Z1, off every 500m for 2 touch-and-go double-overhand axle deadlifts + :20 top of deadlift hold after the rest rep
30:00-60:00 round-the-world of choice or swim
PM
A. Power clean, build to a tough-and-go 5RM
B. Double overhand Romanian deadlift w/straps, 4-4-4, 4010; 2:30 rest
C1. DB shoulder press from seated on floor position, 3 x 3-4, 20X1; :60 rest
C2. 1-arm DB row w/straps, 3 x 3-4/arm, no tempo but still ensure a high elbow @ the top; :60 between arms, :60 rest
+
2000m row @ Z1, off every 500m for 2 touch-and-go double-overhand axle deadlifts + :20 top of deadlift hold after the rest rep
AM
30:00 AirDyne @ Z1, off once for a few minutes of stretching and once for a 0:60 handstand hold against the wall
PM
A. 160 (PR +20) - with olys, belt, and hook grip! video
B. 175, 185, 195
C1. 40(4), 45F, 40(2), 40(3)
C2. 70, 75(3), 75(3)
+
with 140, but only 0:20, 0:15, 0:10, 0:12 holds
bonus set at 90 with the full 0:20 hold
Saturdays are so chill. Love it.
So, so happy (and relieved) that I can hook grip again!! It still hurts, but I think I'm beyond the point where I'm doing additional damage. Power cleans felt great; did all 5 reps at 145, 155, 160. The last two reps at 160 were pretty ugly (wide), but I'll take the 20lb PR.
Romanian deadlift was fine. 195 might be the limit to keep the 0:01 ascent tempo.
Figured out how to use a bench as a dumbbell rack for the shoulder press, which helped immensely. Tried twice to get a rep at 45/hand, but it didn't go far. DB rows were tough.
The axle holds were AWFUL. I just couldn't do it. Even the bonus set at 90 was very, very challenging to hold for the full 0:20. Stupid child-sized hands.
Romanian deadlift was fine. 195 might be the limit to keep the 0:01 ascent tempo.
Figured out how to use a bench as a dumbbell rack for the shoulder press, which helped immensely. Tried twice to get a rep at 45/hand, but it didn't go far. DB rows were tough.
The axle holds were AWFUL. I just couldn't do it. Even the bonus set at 90 was very, very challenging to hold for the full 0:20. Stupid child-sized hands.
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