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 gauntlet, 1 every 2:00 starting @ 75 and adding 10 every 2:00
+
Every 2:00 for 7 sets:
1 muscle-up
5 unbroken thrusters, 75
+
1500m row easy
AM
30:00 AirDyne @ Z1
+
10:00 mobility
PM
A1/A2. complete
B. 125, 135Fx2
+
complete
+
complete
Meh.
Snatches felt super easy through 125. Videoed the whole thing, and observed that these were entirely power snatches. I even wore knee sleeves, just in case I was subconsciously shorting the depth, but it didn't seem to make a difference. If I dropped into a full squat, I would have had the first attempt at 135, it was just an inch in front. Set up weird on the second attempt and just deadlifted. This makes me sad. One of my goals for 2016 is to seek Oly instruction. This is getting ridiculous. I snatched 125 in 2013. 2013! It's 2016! Fucking A.
Muscle-ups were just okay. Only caught the first one pretty low, the rest were better than last week, but still not great. They're not difficult, I just don't know what to change to catch them higher consistently, and I don't know what's different on the days where they feel super easy. First time doing thrusters since May, and I didn't miss them. Although, I found it comical that 5 thrusters at 75 were specified to be unbroken...
Showing posts with label snatch. Show all posts
Showing posts with label snatch. Show all posts
04 January 2016
28 December 2015
Monday
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, accumulate 10 singles @ 80-90% of 1RM; rest as needed
+
1000m row easy
+
For 10:00:
Evens: 3-5 strict pull-ups
Odds: 3-5 strict ring dips
+
1000m row easy
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, accumulate 10 singles @ 80-90% of 1RM; rest as needed
+
1000m row easy
+
For 10:00:
Evens: 3-5 strict pull-ups
Odds: 3-5 strict ring dips
+
1000m row easy
AM
skipped; red-eye flight
PM
A1/A2. complete
B. 103 across (73.5%)
+
complete, complete, complete
5 pull-ups across
3 dips across
Super grateful to have an easy day. I forgot how much the red-eye sucks.
Took a long nap and came into the gym feeling pretty sluggish, so I didn't want to push the snatches. These were super easy, and actually felt really good today.
Pull-ups were easy, all pronated. Dips were hard, I feel like I haven't done any ring dips (other than warming up for muscle-ups) in a really long time.
B. 103 across (73.5%)
+
complete, complete, complete
5 pull-ups across
3 dips across
Super grateful to have an easy day. I forgot how much the red-eye sucks.
Took a long nap and came into the gym feeling pretty sluggish, so I didn't want to push the snatches. These were super easy, and actually felt really good today.
Pull-ups were easy, all pronated. Dips were hard, I feel like I haven't done any ring dips (other than warming up for muscle-ups) in a really long time.
19 December 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, build to a tough single, then take off 15 and accumulate 5 more singles @ that weight; rest as needed
+
Every :60 for 10 sets:
1 muscle-up + 1 squat clean @ 125 + 1 front squat @ 125
+
1 time through, goal is no breaks:
:60/side plank
:40/side plank
:20/side plank
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, build to a tough single, then take off 15 and accumulate 5 more singles @ that weight; rest as needed
+
Every :60 for 10 sets:
1 muscle-up + 1 squat clean @ 125 + 1 front squat @ 125
+
1 time through, goal is no breaks:
:60/side plank
:40/side plank
:20/side plank
AM
32:00 of row, GHD sit-ups, run
+
15:00 of shoulder and calf pre/rehab
+
15:00 mobility @ home
PM
A1/A2. complete
B. 125, 110x5
+
complete
+
complete
Well, today was the first day in a week that I didn't leave the gym close to (or in) tears, so that's already a success. Three more days.
My shoulders are FRIED from Thursday. Holy shit. I don't know if it's from trying to do the muscle-ups and snatches cold, or the heavy benching, but they are so stiff and sore.
I think I'm going to start using knee sleeves again for snatching and cleaning. My knee doesn't hurt but I'm babying it and being hesitant on explosive movements. I don't know if I'm just subconsciously protecting it because I'm expecting it to hurt, or I know it's going to pop (it does with every single squat), but I'm not lifting well and it's getting annoying.
Technique felt better that it has in a while on the snatches, but the bar felt very heavy.
I was worried about the muscle-ups considering how sore my shoulders are, but they were fine. Mostly pretty low catches, but never in danger of failing. Squat cleans went better than last week, but it felt like I was catching high and riding into the bottom. Metcons, no wrist wraps, no belt.
Shoulders complained on the side planks, but no issues going unbroken straight through.
12 December 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 clusters, 5 x 1.1; :10-:15 between singles, 2:00 rest
+
AMRAP in 8:00:
1 muscle-up
1 front squat from the ground, 145
2 muscle-ups
2 front squats from the ground, 145
3 muscle-ups
3 front squats from the ground, 145
and so on...
+
3 sets not for time:
:10-:15 L hang from bar accumulation
:10-:15 L sit on parallettes
5 moderate DB upright rows (both arms at same time)
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 clusters, 5 x 1.1; :10-:15 between singles, 2:00 rest
+
AMRAP in 8:00:
1 muscle-up
1 front squat from the ground, 145
2 muscle-ups
2 front squats from the ground, 145
3 muscle-ups
3 front squats from the ground, 145
and so on...
+
3 sets not for time:
:10-:15 L hang from bar accumulation
:10-:15 L sit on parallettes
5 moderate DB upright rows (both arms at same time)
AM
35:00 of row, wallballs, run, FLR
+
shoulder pre-hab
PM
A1/A2. complete
B. 120, 120, 120, 125, 125(1.F)
+
4 + 4 MUs
+
complete
0:15 across for both
35/hand
Snatches felt better than last week, but still not crisp at all. There was a couple of weeks where they were feeling great, I don't know what happened to that.
Muscle-ups felt awesome again today! I did the set of 2 unbroken, otherwise all singles with reasonably high catches. Attempted a double on the very last set at the buzzer to close out the round of 5, but it wasn't even close. Probably took just a hair too much rest between singles, I could probably push the pace a bit without risking failure. But, here's why I didn't push it:
First time squat cleaning since pre-surgery, and it went terribly. Warming up, 125 felt like 175 and I just lost all motivation to do this entire workout. I just got really sad thinking that something that I have classically been good at is now a huge weakness and I don't have anything that stands out as a strength anymore. Only squat cleaned the first 145, and I could barely stand up with it, so I ended up power cleaning then front squatting. In metcons, no belt, and no wrist wraps (which was also challenging, I rely on those a lot but I didn't want to wear them on muscle-ups). This blows.
Didn't even want to do the not for time stuff, I just wanted to go home.
0:15 across for both
35/hand
Snatches felt better than last week, but still not crisp at all. There was a couple of weeks where they were feeling great, I don't know what happened to that.
Muscle-ups felt awesome again today! I did the set of 2 unbroken, otherwise all singles with reasonably high catches. Attempted a double on the very last set at the buzzer to close out the round of 5, but it wasn't even close. Probably took just a hair too much rest between singles, I could probably push the pace a bit without risking failure. But, here's why I didn't push it:
First time squat cleaning since pre-surgery, and it went terribly. Warming up, 125 felt like 175 and I just lost all motivation to do this entire workout. I just got really sad thinking that something that I have classically been good at is now a huge weakness and I don't have anything that stands out as a strength anymore. Only squat cleaned the first 145, and I could barely stand up with it, so I ended up power cleaning then front squatting. In metcons, no belt, and no wrist wraps (which was also challenging, I rely on those a lot but I didn't want to wear them on muscle-ups). This blows.
Didn't even want to do the not for time stuff, I just wanted to go home.
05 December 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 clusters, 5 x 1.1.1; :10 between singles, 2:00 rest
+
5-4-3-2-1 for time:
Muscle-ups
Wall balls, 30 to 9
+
3 sets not for time:
:10 L hang from bar accumulation
:10 L sit on parallettes
5 moderate DB upright rows (both arms at same time)
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 clusters, 5 x 1.1.1; :10 between singles, 2:00 rest
+
5-4-3-2-1 for time:
Muscle-ups
Wall balls, 30 to 9
+
3 sets not for time:
:10 L hang from bar accumulation
:10 L sit on parallettes
5 moderate DB upright rows (both arms at same time)
AM
45:00 complete of row, handstand walk, jog, FLR
+ a little shoulder pre-hab
PM
MobilityFit clinic
+
A1/A2. complete
B. 115 across
+
9:32
+
complete
35/hand
Didn't want to rush through either the AM or PM session today, so opted to train after the mobility clinic. Also, figured that would serve as most of my warm-up...
Snatches didn't feel very crisp today, so decided to stick with a moderate weight that carried no risk of failure. Probably a 50/50 split of true squat snatch and low/parallel power snatch.
Muscle-ups felt terrible today. I don't know what I'm doing wrong or differently. All singles, no fails but almost all extremely low catches. And no discernible kip on the dip, which made a few of these very, very slow lock-outs. This is so aggravating. 30lb wallballs were challenging; hit myself in the face once, lost my balance more than a few times, but never dropped the ball within a set.
L-sit on parallettes was surprisingly challenging after the L-hang. Normally 0:10 wouldn't be anything to write home about.
Really enjoyed Drew's clinic. Honestly, my biggest take-away was that I've been doing a pretty good job keeping up with lower body mobility on my own. None of the stretches was particularly unpleasant, and nothing felt tight or like it really needed stretching. After the clinic was over, I asked Drew about that pesky trigger point on the outside of my upper calf (right below the knee) which has been bothering me the entire time that my knee had been injured, so... 16 months? I can't get to it on my own, and Balza has only been able to get it once, so Drew suggested dry needling. Now that I have real health insurance, I might see if he can knock it out. It's more of an annoyance than anything, but I'd be very happy to see it go.
35/hand
Didn't want to rush through either the AM or PM session today, so opted to train after the mobility clinic. Also, figured that would serve as most of my warm-up...
Snatches didn't feel very crisp today, so decided to stick with a moderate weight that carried no risk of failure. Probably a 50/50 split of true squat snatch and low/parallel power snatch.
Muscle-ups felt terrible today. I don't know what I'm doing wrong or differently. All singles, no fails but almost all extremely low catches. And no discernible kip on the dip, which made a few of these very, very slow lock-outs. This is so aggravating. 30lb wallballs were challenging; hit myself in the face once, lost my balance more than a few times, but never dropped the ball within a set.
L-sit on parallettes was surprisingly challenging after the L-hang. Normally 0:10 wouldn't be anything to write home about.
Really enjoyed Drew's clinic. Honestly, my biggest take-away was that I've been doing a pretty good job keeping up with lower body mobility on my own. None of the stretches was particularly unpleasant, and nothing felt tight or like it really needed stretching. After the clinic was over, I asked Drew about that pesky trigger point on the outside of my upper calf (right below the knee) which has been bothering me the entire time that my knee had been injured, so... 16 months? I can't get to it on my own, and Balza has only been able to get it once, so Drew suggested dry needling. Now that I have real health insurance, I might see if he can knock it out. It's more of an annoyance than anything, but I'd be very happy to see it go.
28 November 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 clusters, 3 x 1.1.1.1.1; :10 between singles, 2:30 rest
+
For reps:
5:00 muscle-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
3 sets not for time:
:15 L hang from bar accumulation
6 moderate DB upright rows (both arms at same time)
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 clusters, 3 x 1.1.1.1.1; :10 between singles, 2:30 rest
+
For reps:
5:00 muscle-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
3 sets not for time:
:15 L hang from bar accumulation
6 moderate DB upright rows (both arms at same time)
AM
20:00 AirDyne @ Z1
+
10:00 mobility
PM
A1/A2. complete
B. 115, 120, 125(F#4)
+
12
70, 14 to 9'
74
+
complete with 35/hand
Everything felt great today!
Snatches felt really crisp for the most part; didn't video, but I'm guessing 90% of these were a low power, not full squat. Don't really know what happened on that one miss, I think I just got a little lazy. Took an extra 0:10 then hit the 5th rep, no prob.
Muscle-ups felt really good... don't think I can really score much higher than this until I'm stringing some together. Did 3 in the first minute, then 2 in minutes 2-4, and 3 in the last minute. No fails, no issues, but not confident at all to try for any doubles.
Wallballs felt pretty good in the beginning. Broken 20/15/15/10/10. Shoulders got pretty fatigued in the last minute.
Double-unders cooperated for the most part; tripped at 41, then small sets after that.
Sad to see Kellie go... it was so nice having her around this week!
Everything felt great today!
Snatches felt really crisp for the most part; didn't video, but I'm guessing 90% of these were a low power, not full squat. Don't really know what happened on that one miss, I think I just got a little lazy. Took an extra 0:10 then hit the 5th rep, no prob.
Muscle-ups felt really good... don't think I can really score much higher than this until I'm stringing some together. Did 3 in the first minute, then 2 in minutes 2-4, and 3 in the last minute. No fails, no issues, but not confident at all to try for any doubles.
Wallballs felt pretty good in the beginning. Broken 20/15/15/10/10. Shoulders got pretty fatigued in the last minute.
Double-unders cooperated for the most part; tripped at 41, then small sets after that.
Sad to see Kellie go... it was so nice having her around this week!
 |
| LOVE |
21 November 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. Snatch gauntlet, 1-1-1-1-1-1-1 tough but not maximal; begin a rep every :90-2:00
+
AMRAP in 12:00:
1 muscle-up
5 wall balls, 20 to 10'
+
3 sets not for time:
:10 L hang from bar
6 light DB upright rows (both arms at same time)
So happy Kellie is here! She landed at 5:40am, so skipped the z1.
Snatches didn't feel nearly as crisp as last week, but no misses. I didn't video these, but I have a feeling all were power except the very first rep at 125 which was decidedly squat, my knee told me so :/ Fuckkkkkkk. It doesn't hurt like it used to, but it's not 100%.
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. Snatch gauntlet, 1-1-1-1-1-1-1 tough but not maximal; begin a rep every :90-2:00
+
AMRAP in 12:00:
1 muscle-up
5 wall balls, 20 to 10'
+
3 sets not for time:
:10 L hang from bar
6 light DB upright rows (both arms at same time)
AM
skipped
PM
A1/A2. complete
B. 115, 120, 125x5
+
13 (+1 MU fail at the buzzer)
+
complete with 30/hand
So happy Kellie is here! She landed at 5:40am, so skipped the z1.
Snatches didn't feel nearly as crisp as last week, but no misses. I didn't video these, but I have a feeling all were power except the very first rep at 125 which was decidedly squat, my knee told me so :/ Fuckkkkkkk. It doesn't hurt like it used to, but it's not 100%.
AMRAP was just okay - wallballs were really tough, and had a few reps that didn't quite make it to 10'. The first few muscle-ups were pretty easy, but had to slow down a touch in the middle when I started catching them really, really low. Also I felt really crowded during these, there were so many people right around the rings that I felt a little less comfortable generating a big kip, which sounds stupid because I probably wouldn't have kicked anyone. Had 0:10 left after the 13th round of wallballs, and I knew before I even jumped up to the rings that it wouldn't happen, but tried anyway.
14 November 2015
Saturday
AM
30:00-60:00 round-the-world of choice or swimPM
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. Snatch gauntlet, 1 every :60 starting @ 85 and adding 5 every :60
+
AMRAP in 10:00:
90 double-unders
60 wall balls, 14 to 10'
max rope climbs in remaining time
+
3 sets not for time:
:25 L-sit on parallettes
6 light DB upright rows (both arms at same time)
AM
45:00 complete, just row, mobility and shoulder prep
PM
A1/A2. complete
B. 140 (PR +5 for any snatch, and it was power!), 145Fx2
+
8
+
complete, 30/hand
+
bonus 800m sled drag with Chels, 60
Another solid training day.
Super happy with the snatch PR!!! I have video, but it's too ugly to post (just kidding, I posted it here: 125-130-135-140-145F-145F). Everything up to 135 was pretty crisp, all power (this is so weird). Soft elbows on the catch on the 140, and feet were pretty wide, but the pull felt really good. Two nice pulls at 145 to chin level, this will come soon. I love gauntlets.
10:00 piece was tough. Double-unders cooperated for the most part, tripped at 60 and 79. Wallballs to the 10' target got tough, broken 15/15/10/10/10, and really focused on depth. Arms/shoulders were pretty tired when I got to the rope (4:30ish), and grip got completely blown up after the first 2 or 3 climbs. Finished the 7th climb with 1:10 to go and completely bitched out and decided that wasn't enough time for 2, so rested until the 9:30 mark then did the 8th climb. Way better than it used to be, but still not satisfied.
07 November 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. 1 hang squat snatch + 1 squat snatch, 1-1-1-1-1 starting moderate and adding a bit each set; :10 between movements, 2:00 rest
+
For time:
5 muscle-ups
15 wall balls, 14 to 9'
4 muscle-ups
15 wall balls
3 muscle-ups
15 wall balls
2 muscle-ups
15 wall balls
1 muscle-up
+
3 sets not for time:
:20 L-sit on parallettes
8 light DB upright rows (both arms at same time
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. 1 hang squat snatch + 1 squat snatch, 1-1-1-1-1 starting moderate and adding a bit each set; :10 between movements, 2:00 rest
+
For time:
5 muscle-ups
15 wall balls, 14 to 9'
4 muscle-ups
15 wall balls
3 muscle-ups
15 wall balls
2 muscle-ups
15 wall balls
1 muscle-up
+
3 sets not for time:
:20 L-sit on parallettes
8 light DB upright rows (both arms at same time
AM
40:00 AirDyne @ Z1, off twice for a few minutes of mobility
PM
A1/A2. complete
B. 115, 115, 120, 125(1.F), 125 (videos)
+
10:47
+
complete
20, 25, 25lb dumbbells
+
bonus 800m sled drag with Emily and Chelsea, 45 on the sled
Today was great. I have some fun stuff this week, this is very exciting.
Snatches felt off today, I don't really know what the issue was. I videoed all these to watch technique, and noticed that hip extension seems kind of pathetic, and also noticed that every single one of these reps was power. Errrrrr yeah, I have absolutely zero sense of this while I'm snatching, I just try to get under it and then stand up without really paying attention to where parallel is. I knew none of these reps was a super deep catch, but I was really surprised to see how high some of them were. Can I just think of snatching as snatching, and not distinguish between power and squat?
Muscle-up / wallball thing was really fun. All singles on the muscle-ups, a few really low catches but no misses; toyed with the idea of trying a few doubles, but I wasn't catching any of them high enough to feel confident for a double. Wallballs all unbroken, no issues at all.
0:20 L-sit is about the limit of making these pretty.
Added the sled drag because I was done early, it was a nice day, and all the cool kids were doing it.
31 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
+
AMRAP in 10:00:
1 muscle-up
5 wall balls, 14 to 9'
+
3 sets not for time:
:15 L-sit on parallettes
4/side light/moderate 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
+
AMRAP in 10:00:
1 muscle-up
5 wall balls, 14 to 9'
+
3 sets not for time:
:15 L-sit on parallettes
4/side light/moderate DB upright rows, 3110
AM
30:00 of row, jog and freestanding handstand push-up practice
PM
A1/A2. complete
B. up to 113, 4 easy singles there
+
11 + 2 wall balls
+
complete
30, 30, 35lb dumbbell
Today was pretty good!
Snatching felt great. Super solid.
Muscle-up / wall ball thing was fun! No misses on the muscle-ups, but a few in the middle were caught dangerously low, so I slowed down a touch. Tried not to watch the clock, but I was probably taking about 0:20 transition time after each set of wall balls to chalk up and prepare. Wall balls super easy, no issues at all.
Today was pretty good!
Snatching felt great. Super solid.
Muscle-up / wall ball thing was fun! No misses on the muscle-ups, but a few in the middle were caught dangerously low, so I slowed down a touch. Tried not to watch the clock, but I was probably taking about 0:20 transition time after each set of wall balls to chalk up and prepare. Wall balls super easy, no issues at all.
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! |
21 July 2015
Tuesday
AM
15:00 AirDyne @ Z1
+
Crossover Symmetry activation
+
15:00 mobility work of choice
PM
A. Snatch, build to a max
+
For time:
30 muscle-ups
15:00 AirDyne @ Z1
+
Crossover Symmetry activation
+
15:00 mobility work of choice
PM
A. Snatch, build to a max
+
For time:
30 muscle-ups
AM
complete
PM
A. 130, 135Fx3
+
17:02
Snatching felt great today through 125 - solid and very fast under the bar. Caught 130 a little funny (feet were wide, like power snatch style, but in a squat), and then kind of psyched myself out for the attempts at 135. None of these was close. I guess I should be happy with consistently hitting >95% of my max. I just wish my max was higher!
SO HAPPY with the muscle-ups! Holy shit. I realistically expected to be somewhere between 25:00-30:00. All singles, no fails. 5 done in 2:00, 15 done just over 7:00. Slowed down a bit toward the end, but these were all solid (except one, 24 I think). Ripped once on 19 then twice more in the late 20s, but it didn't really affect my grip or swing at all. This was super cool. I love the skinny rings. Looking forward to stringing some together consistently.
Nice pre-op send-off. See ya on the other side!
16 May 2015
Saturday
AM
6 sets:
200m run @ high effort
3:00 walk rest
+
10:00 thoracic extension & rotation work
PM
:60 to establish a max snatch (mandatory men's bar, you can load the to your desired starting weight before the clock starts)
6:00 rest
100' handstand walk for time
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
AM
@ Withrow
0:43
0:43
0:43
0:43
0:42
0:41
Enjoyed the track work this morning - needed the change of scenery. The 3:00 walk rest was perfect timing to make it the 200m back around to the start.
6 sets:
200m run @ high effort
3:00 walk rest
+
10:00 thoracic extension & rotation work
PM
:60 to establish a max snatch (mandatory men's bar, you can load the to your desired starting weight before the clock starts)
6:00 rest
100' handstand walk for time
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
AM
@ Withrow
0:43
0:43
0:43
0:43
0:42
0:41
PM
125
+
1:07 (60'/40')
+
complete
Enjoyed the track work this morning - needed the change of scenery. The 3:00 walk rest was perfect timing to make it the 200m back around to the start.
Snatches didn't feel great today, the 125 was really ugly. Tried to hit 125 a second time within the minute but couldn't get under it.
Handstand walk went better than last week, I definitely prefer a longer first leg. The last 10' were very slow but made it without falling.
12 May 2015
Tuesday
AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 5 thrusters @ 85 + 5 CTB pull-ups
PM
A1. Snatch, 1-1-1; 2:00 rest
A2. Handstand walk, 3 x 50'; 2:00 rest
+
3 sets:
400m run hard
20 wall balls, 14 to 10'
3:00 walk rest
+
10:00 AirDyne @ Z1
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 5 thrusters @ 85 + 5 CTB pull-ups
PM
A1. Snatch, 1-1-1; 2:00 rest
A2. Handstand walk, 3 x 50'; 2:00 rest
+
3 sets:
400m run hard
20 wall balls, 14 to 10'
3:00 walk rest
+
10:00 AirDyne @ Z1
AM
complete; CTBs were butterflied!
PM
A1. 125, 130F, 130F
A2. complete, unbroken
+
2:53 (1:56)
2:52 (1:54)
2:52 (1:53)
+
complete
I've gotten fairly proficient with sets of 5 kipping CTB pull-ups, so I wanted to use this morning to practice butterfly - great success! 4 sets of 5 in rhythm, plus a 4/1 and a 3/2 (without dropping off the bar, just reset the kip). This is very exciting. Just like everything else, it's all about patience and using the hips. Funny how this is the recurring theme.
Snatches felt great, even with a men's bar! 125 was easy (jumped 95, 115, 125); caught the first 130 but lost it behind; just pulled the second 130 and chickened out on getting under it.
Handstand walking was totally easy, even with lifting shoes and wrist wraps on for the first 2 sets.
Paced the run slightly better than I did on Saturday, this was maybe 90-92% effort. This definitely qualified as hard, but I could have run a little faster (story of my life). All wallballs unbroken and fairly easy. Other than pulling up my knee sleeve, I had no problems immediately picking up the ball.
Nice day :)
09 May 2015
Saturday
AM
For time:
800m run - this is the important piece here, go as fast as possible while still being able to hit 50 wall balls under 3:00
50 wall balls, 14 to 10
PM
:60 to establish a max snatch (mandatory men's bar, you can load to your desired starting weight before the clock starts)
6:00 rest
100' handstand walk for time
AM
complete; run in 4:04
PM
125, 130F
+
1:20
Today was so much fun! I LOVE doing these team-style workouts. I know I said I was fine being the alternate, but I'm going to be super jealous of the team training together without me next weekend :( I really hope that Stephen pairs me up with whoever the male alternate ends up being and we can participate throughout the next few weeks, too. Also, I would really enjoy some team pieces sprinkled in throughout the year... it's just a really refreshing change of pace.
The run/wallball workout was actually pretty easy - I did not follow directions and paced the run quite a bit. I'd call this a nice 85% - if Stephen has me repeat this, I can run quite a bit faster. I haven't run much at all since last summer, and what I have done is all at a Z1 pace, so I was way too cautious. Wallballs broken 25/10/8/7, and I coulda/shoulda hung on for a bigger opening set. I could probably do 35/15 without a problem. The 14lb ball felt light as a feather after all the 20lb wallball shots over the past several weeks! (I didn't get my total time, I knew Stephen was timing us all, but I have no idea where I finished.)
I was very concerned about snatching with a men's bar - snatching isn't my best move to begin with, and I've never done any Olympic lifting with a men's bar. My hands are too small to hook grip it, so I was pretty shocked that I was able to snatch 125. For me, I feel like the 0:60 window is too short for to add weight and make a second attempt - 2 attempts at the same weight would work if I miss the first lift, but adding the plates today ended up being really stressful and taking up too much time, and I wasn't focused for the 130 lift at all. I really didn't mind the men's bar when all was said and done!
We split the 100' handstand walk into 2x 50' - the first 50' was easy and unbroken, and felt pretty fast. I definitely could have kept going. Coming down and kicking back up made the second 50' much more difficult - I could feel my form getting really shitty and my arms just felt really heavy. Speed slowed way down, and I fell at either the 30' or 40' mark, not sure which. If we repeat this, I'd prefer to try to go the maximum distance unbroken that the size of the gym allows (maybe 70'?) with a shorter second leg.
Anyway, super fun day with awesome teammates!
For time:
800m run - this is the important piece here, go as fast as possible while still being able to hit 50 wall balls under 3:00
50 wall balls, 14 to 10
PM
:60 to establish a max snatch (mandatory men's bar, you can load to your desired starting weight before the clock starts)
6:00 rest
100' handstand walk for time
AM
complete; run in 4:04
PM
125, 130F
+
1:20
Today was so much fun! I LOVE doing these team-style workouts. I know I said I was fine being the alternate, but I'm going to be super jealous of the team training together without me next weekend :( I really hope that Stephen pairs me up with whoever the male alternate ends up being and we can participate throughout the next few weeks, too. Also, I would really enjoy some team pieces sprinkled in throughout the year... it's just a really refreshing change of pace.
The run/wallball workout was actually pretty easy - I did not follow directions and paced the run quite a bit. I'd call this a nice 85% - if Stephen has me repeat this, I can run quite a bit faster. I haven't run much at all since last summer, and what I have done is all at a Z1 pace, so I was way too cautious. Wallballs broken 25/10/8/7, and I coulda/shoulda hung on for a bigger opening set. I could probably do 35/15 without a problem. The 14lb ball felt light as a feather after all the 20lb wallball shots over the past several weeks! (I didn't get my total time, I knew Stephen was timing us all, but I have no idea where I finished.)
I was very concerned about snatching with a men's bar - snatching isn't my best move to begin with, and I've never done any Olympic lifting with a men's bar. My hands are too small to hook grip it, so I was pretty shocked that I was able to snatch 125. For me, I feel like the 0:60 window is too short for to add weight and make a second attempt - 2 attempts at the same weight would work if I miss the first lift, but adding the plates today ended up being really stressful and taking up too much time, and I wasn't focused for the 130 lift at all. I really didn't mind the men's bar when all was said and done!
We split the 100' handstand walk into 2x 50' - the first 50' was easy and unbroken, and felt pretty fast. I definitely could have kept going. Coming down and kicking back up made the second 50' much more difficult - I could feel my form getting really shitty and my arms just felt really heavy. Speed slowed way down, and I fell at either the 30' or 40' mark, not sure which. If we repeat this, I'd prefer to try to go the maximum distance unbroken that the size of the gym allows (maybe 70'?) with a shorter second leg.
Anyway, super fun day with awesome teammates!
23 April 2015
Thursday
A. Squat snatch, take your time and build to a max for the day
+
15-12-9 for time @ 100%:
Power cleans, 85
Burpees
+
12:00 rest
+
15-12-9 for time @ 100%:
Thrusters, 85
CTB pull-ups
+
15-12-9 for time @ 100%:
Power cleans, 85
Burpees
+
12:00 rest
+
15-12-9 for time @ 100%:
Thrusters, 85
CTB pull-ups
A. 130, 135Fx3
+
4:27
+
7:38
Had to train in the AM again due to another work commitment...
Super happy to snatch again!!! Seriously, this is very exciting. Matched my current PR (130) on the first attempt, and was pretty confident about getting 135 today. Caught it overhead 3 times, but with soft elbows all 3 times and lost it. It'll happen next time. Felt super fast under the bar today.
The power clean/burpee thing was really fun! I slowed down during the 12 burpees, but other than this, moved pretty well throughout. PC broken 9/6, 6/6, 9UB, and felt super easy. Probably could have gone unbroken throughout, looking back.
On the other hand, the thruster/CTB thing was AWFUL. Jesus. I felt pretty much recovered after the first piece, but for some reason this whole thing was still terrible. The thrusters today went much better than the thrusters in that shuttle run thing from last week, there wasn't nearly as much pausing at the top. Broken 9/6, 6/6, 9UB. CTBs felt good today, but I stood around way, way, way too much in between sets. Broken 5/5/5, 4/4/4, 3/2/2/1/1. I just couldn't make myself jump up to the bar, I don't know what my deal was with that today. It felt like 100%, but the time ended up being pretty pathetic.
Super happy to snatch again!!! Seriously, this is very exciting. Matched my current PR (130) on the first attempt, and was pretty confident about getting 135 today. Caught it overhead 3 times, but with soft elbows all 3 times and lost it. It'll happen next time. Felt super fast under the bar today.
The power clean/burpee thing was really fun! I slowed down during the 12 burpees, but other than this, moved pretty well throughout. PC broken 9/6, 6/6, 9UB, and felt super easy. Probably could have gone unbroken throughout, looking back.
On the other hand, the thruster/CTB thing was AWFUL. Jesus. I felt pretty much recovered after the first piece, but for some reason this whole thing was still terrible. The thrusters today went much better than the thrusters in that shuttle run thing from last week, there wasn't nearly as much pausing at the top. Broken 9/6, 6/6, 9UB. CTBs felt good today, but I stood around way, way, way too much in between sets. Broken 5/5/5, 4/4/4, 3/2/2/1/1. I just couldn't make myself jump up to the bar, I don't know what my deal was with that today. It felt like 100%, but the time ended up being pretty pathetic.
04 November 2014
Tuesday
AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups
PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, build to a heavy single
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 2-2-2, 21X1; 2:00 rest
D1. Pendlay row, 3 x 3-4, 20X0; :60 rest
D2. Close-grip bench press, 3-3-3, 20X1; 2:00 rest
+
6-5-4-3-2-1 for time:
Strict pull-ups
Push press, 105
Burpees
AM
complete
PM
A. complete
B. 130, 135Fx4
C. 225, 235, 240
D1. 130, 135, 140(3)
D2. 150, 155(2), 155(2)
+
4:36
I'm really disappointed with the snatch. I'm just sad, and I can't shake it. I'd been patiently looking forward to re-testing for weeks. Lighter snatches felt really excellent - 125 was EASY. Decided to make the 10lb jump to 135, because I was confident that I could hold the same positions and remain patient, like I've been doing for weeks now. Which I did... I just think I wasn't being aggressive enough with the turn over or remaining tight in the catch. Failed the first attempt at 135 forward, then just pulled, then dropped to 130 and failed 130 twice (forward) before finally hitting a solid rep at 130. Then put 135 back on and failed twice again. Got under it both times, just wasn't tight enough to stand up. Lost the last one behind me in a weird way that I've never done before and just called it. I guess I'm glad that I'm not afraid to drop under it, and I'm confident I'll get it next time (next week perhaps? Please?), but it still put quite the damper on the day. Sigh.
Box squats and pendlay rows were fine. Disappointed I didn't get the 3rd cgbp at 155. I think I could have 3 at 155 on a good day, but today was not that day.
For time piece was fun. First 6 pull-ups easily unbroken, which I think matches a PR - anxious to re-test this, as well - but then when I started breathing harder after the burpees, broke the next sets 3/2 and 2/2 (didn't have to, just did it because I was breathing and felt like taking a break. UGH. this is also disappointing).
I know I can't make a habit of letting one bad piece affect the rest of the training day, but I was (am) just so sad about it. :(
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups
PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, build to a heavy single
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 2-2-2, 21X1; 2:00 rest
D1. Pendlay row, 3 x 3-4, 20X0; :60 rest
D2. Close-grip bench press, 3-3-3, 20X1; 2:00 rest
+
6-5-4-3-2-1 for time:
Strict pull-ups
Push press, 105
Burpees
AM
complete
PM
A. complete
B. 130, 135Fx4
C. 225, 235, 240
D1. 130, 135, 140(3)
D2. 150, 155(2), 155(2)
+
4:36
I'm really disappointed with the snatch. I'm just sad, and I can't shake it. I'd been patiently looking forward to re-testing for weeks. Lighter snatches felt really excellent - 125 was EASY. Decided to make the 10lb jump to 135, because I was confident that I could hold the same positions and remain patient, like I've been doing for weeks now. Which I did... I just think I wasn't being aggressive enough with the turn over or remaining tight in the catch. Failed the first attempt at 135 forward, then just pulled, then dropped to 130 and failed 130 twice (forward) before finally hitting a solid rep at 130. Then put 135 back on and failed twice again. Got under it both times, just wasn't tight enough to stand up. Lost the last one behind me in a weird way that I've never done before and just called it. I guess I'm glad that I'm not afraid to drop under it, and I'm confident I'll get it next time (next week perhaps? Please?), but it still put quite the damper on the day. Sigh.
Box squats and pendlay rows were fine. Disappointed I didn't get the 3rd cgbp at 155. I think I could have 3 at 155 on a good day, but today was not that day.
For time piece was fun. First 6 pull-ups easily unbroken, which I think matches a PR - anxious to re-test this, as well - but then when I started breathing harder after the burpees, broke the next sets 3/2 and 2/2 (didn't have to, just did it because I was breathing and felt like taking a break. UGH. this is also disappointing).
I know I can't make a habit of letting one bad piece affect the rest of the training day, but I was (am) just so sad about it. :(
02 November 2014
Sunday
10:00-15:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
A. Standing triple jump, 8:00 tech work
B. Overhead shot toss, 8:00 tech work - outside!
+
AMRAP in 8:00:
2 rope climbs
6 overhead squats, 105
+
8 sets:
200m run @ 90% aerobic
:60 rest
+
A. Standing triple jump, 8:00 tech work
B. Overhead shot toss, 8:00 tech work - outside!
+
AMRAP in 8:00:
2 rope climbs
6 overhead squats, 105
+
8 sets:
200m run @ 90% aerobic
:60 rest
Complete
+
A. Complete
B. Complete
+
3 rounds + 1 rope climb
+
Complete
Kind of a rough day - just feeling tired and a little beat up.
Muscle ups felt far away today. Sigh.
Need some instruction on shot toss before next weekend. Pretty much every attempt is the same (and not in a good way).
Rope climbs were close to the worst they've ever felt. For some reason my feet were slipping badly on almost every pull... Same shoes as last week, so I don't know what I was doing wrong. Had a scary moment at the top when I lost my footing altogether and my arms were tired... So I started standing around a LOT between climbs. OHS were easy but snatches were messy - power snatched to begin all three sets (weird for me). I should have been able to complete 4 rounds. I always feel disappointed and like the day is wasted if I do poorly on the one higher intensity piece of the day...
Runs were the best part of the day. First 200m took 0:70, and each got a little faster, with the last two at 0:60.
Runs were the best part of the day. First 200m took 0:70, and each got a little faster, with the last two at 0:60.
21 October 2014
Tuesday
AM
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups
PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 120; begin a rep every :45
C. Back squat, 3-3-3, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 6-8, 20X0; :60 rest
D2. Close-grip bench press, 6-6, 20X1; 2:00 rest
+
5 rounds for even times:
7 strict pull-ups
7 push presses, 100
28 unbroken double-unders
:90 rest
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups
PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 120; begin a rep every :45
C. Back squat, 3-3-3, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 6-8, 20X0; :60 rest
D2. Close-grip bench press, 6-6, 20X1; 2:00 rest
+
5 rounds for even times:
7 strict pull-ups
7 push presses, 100
28 unbroken double-unders
:90 rest
AM
complete
PM
A. complete
B. complete
C. 255, 265, 275
D1. 115 (8), 120(8)
D2. 140(6), 145(6)
+
1:11
1:12
3:46 (5 broken sets of 13-24 DUs... argh)
1:23
1:23
B. complete
C. 255, 265, 275
D1. 115 (8), 120(8)
D2. 140(6), 145(6)
+
1:11
1:12
3:46 (5 broken sets of 13-24 DUs... argh)
1:23
1:23
HSPUs were better today than Saturday (all sets unbroken), but next time I should probably warm up my shoulders a little bit before doing these right out of bed...
Incredibly pleased with the continued snatch consistency!! No misses, and felt easier than last week's 115s. Every single one was solid and with good (patient) technique, except that maybe 2-3 of them were caught a hair above parallel because I was kind of babying my knee and hesitating to drop... (Stephen, PLEASE don't take away snatches, I'm so, so happy to finally be hitting these numbers easily! I can deal with my knee.).
Caught myself pausing for just a fraction of a second at the top of 275... last rep was a little slow on the way up, but not ugly. Knee felt the same at 275 as it did with the empty bar.
Pendlay row and bench felt great! Feeling like I might be sitting on a little bench PR.
Pull-ups and push presses felt good, and so did double unders, except for the disastrous round 3. I think I tried to rest a little less before starting the double unders, kind of trusting that they'd be there, since they've been so consistent lately, and then tripped. And then tripped again. And again, and again, and AGAIN. I almost turned around and asked Stephen if I should just move on, but then just waited an extra 0:30 or so before FINALLY hitting the 28 unbroken. Made sure to take those extra 0:10 before starting the DUs on the 4th and 5th round. Ugh that was incredibly frustrating!
Knee (left) felt pretty terrible today, actually. Warmed up more than I have been, and spent a lot of time rolling out everything. There's a spot that feels like it needs major lax ball attention (thinking it's the IT band insertion on the tibia?) but that's not where the pain is (referred? or just a separate issue?). Tested out lunges and RFESS - lunges feel totally fine, but RFESS really hurt when that's the elevated leg (when it's at the really flexed angle when the knee is touching the floor). I have basically no pain at parallel (or 90 degrees), but anything lower than parallel (or less than 90 degrees) weighted or unweighted, is suddenly pretty sharp. On the ice/ibuprofen/rolling plan, really hoping that will nip this in the bud without affecting training or requiring a medical professional.
Incredibly pleased with the continued snatch consistency!! No misses, and felt easier than last week's 115s. Every single one was solid and with good (patient) technique, except that maybe 2-3 of them were caught a hair above parallel because I was kind of babying my knee and hesitating to drop... (Stephen, PLEASE don't take away snatches, I'm so, so happy to finally be hitting these numbers easily! I can deal with my knee.).
Caught myself pausing for just a fraction of a second at the top of 275... last rep was a little slow on the way up, but not ugly. Knee felt the same at 275 as it did with the empty bar.
Pendlay row and bench felt great! Feeling like I might be sitting on a little bench PR.
Pull-ups and push presses felt good, and so did double unders, except for the disastrous round 3. I think I tried to rest a little less before starting the double unders, kind of trusting that they'd be there, since they've been so consistent lately, and then tripped. And then tripped again. And again, and again, and AGAIN. I almost turned around and asked Stephen if I should just move on, but then just waited an extra 0:30 or so before FINALLY hitting the 28 unbroken. Made sure to take those extra 0:10 before starting the DUs on the 4th and 5th round. Ugh that was incredibly frustrating!
Knee (left) felt pretty terrible today, actually. Warmed up more than I have been, and spent a lot of time rolling out everything. There's a spot that feels like it needs major lax ball attention (thinking it's the IT band insertion on the tibia?) but that's not where the pain is (referred? or just a separate issue?). Tested out lunges and RFESS - lunges feel totally fine, but RFESS really hurt when that's the elevated leg (when it's at the really flexed angle when the knee is touching the floor). I have basically no pain at parallel (or 90 degrees), but anything lower than parallel (or less than 90 degrees) weighted or unweighted, is suddenly pretty sharp. On the ice/ibuprofen/rolling plan, really hoping that will nip this in the bud without affecting training or requiring a medical professional.
11 September 2014
Thursday
AM
10:00 light scap activation
+
A. 1 paused front squat, 21X1 + 2 front squat, build to a max
B1. Unweighted strict pull-ups on rings, 5 x AMRAP in :60; :60 rest
B2. 1 push press + 3 push jerks, build to a tough set in 5 sets; :60 rest
+
AMRAP in 12:00:
15 AirDyne calories
12 tough strict ring rows
9 wall balls, 14 to 10
+
Not for time:
100m snatch-grip overhead carry, very heavy
PM
Oly class
AM
complete
+
A. 235 (PR+5)
B1. 7, 6, 6, 5, 6
B2. 150
+
5 rounds + 14 calories
+
complete with 135
PM
45:00 snatch (up to 115) + 15:00 CJ (up to 135)
Front squats felt good!
Ring pull-ups did not feel good. Opened every minute with a set of 3, but then was doing mostly singles and a few doubles throughout the rest of the minute. Lots of standing around.
Push press was a little shaky at 150, but push jerks were easy.
Went about 85% on the AirDyne and unbroken on the ring rows and wallballs with fast transitions. Pushed the pace in the last 0:30, but couldn't finish the 15 calories.
Snatch-grip OH carry is murder on my wrists, but it wasn't any worse today than it was 20lbs lighter. Could do this with at least 145, if not 155, next time.
Was fried coming into the Oly class. Perhaps I should skip the ones on Thursdays - between today being day 3, and already training in the morning, and having an uncharacteristically busy day/week at work, I just wanted to sit and watch. Snatching was really off, and spent too much time starting to overthink things that haven't been a problem recently. Failed a number of reps. Switched to CJ with 15:00 remaining - cleans were sloppy, but looking forward to jerking again, these felt good!
10:00 light scap activation
+
A. 1 paused front squat, 21X1 + 2 front squat, build to a max
B1. Unweighted strict pull-ups on rings, 5 x AMRAP in :60; :60 rest
B2. 1 push press + 3 push jerks, build to a tough set in 5 sets; :60 rest
+
AMRAP in 12:00:
15 AirDyne calories
12 tough strict ring rows
9 wall balls, 14 to 10
+
Not for time:
100m snatch-grip overhead carry, very heavy
PM
Oly class
AM
complete
+
A. 235 (PR+5)
B1. 7, 6, 6, 5, 6
B2. 150
+
5 rounds + 14 calories
+
complete with 135
PM
45:00 snatch (up to 115) + 15:00 CJ (up to 135)
Front squats felt good!
Ring pull-ups did not feel good. Opened every minute with a set of 3, but then was doing mostly singles and a few doubles throughout the rest of the minute. Lots of standing around.
Push press was a little shaky at 150, but push jerks were easy.
Went about 85% on the AirDyne and unbroken on the ring rows and wallballs with fast transitions. Pushed the pace in the last 0:30, but couldn't finish the 15 calories.
Snatch-grip OH carry is murder on my wrists, but it wasn't any worse today than it was 20lbs lighter. Could do this with at least 145, if not 155, next time.
Was fried coming into the Oly class. Perhaps I should skip the ones on Thursdays - between today being day 3, and already training in the morning, and having an uncharacteristically busy day/week at work, I just wanted to sit and watch. Snatching was really off, and spent too much time starting to overthink things that haven't been a problem recently. Failed a number of reps. Switched to CJ with 15:00 remaining - cleans were sloppy, but looking forward to jerking again, these felt good!
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