@ MobilityFit
3 sets:
banded strict pull-ups
strict toes to bar
handstand holds
+
5 sets:
strict handstand push-ups to 2 abmats
controlled kipping on a bar
+
3 sets:
wall walks, then "wall" walks on a TRX (SO HARD)
seated to standing rope pulls
+
bis&tris
Showing posts with label strictpullup. Show all posts
Showing posts with label strictpullup. Show all posts
10 November 2016
10 October 2016
Monday
A) Safety bar squat
5-5-5, 20X1; 3:00 rest
B) Unsupported 1-arm DB row
4 x 6-8 20X0; :60 bewteen sides
C) 10:00 steady - same idea as last week, focus is on quality movement/positions over reps
30 double-unders
10 glute-ham sit-ups
10 alternating pistols
10 glute-ham sit-ups
10 alternating pistols
D) 3 sets not for time
:30 Sorensen hold
:30 front leaning rest on ground
:30 front leaning rest on ground
A. 203, 223, 233(4) - not confident on the last rep without a spot
B. 45, 50(6), 50(6), 50(6) - strangely more challenging on the left side
C. complete
D. complete
+
3 sets:
5 banded pull-ups, green band
5 dip progressions
+
5 strict pull-up singles, with s-l-o-w eccentric
05 February 2016
Friday
AM
3-5 sets very easy:
2:00 bike
:20-:30 handstand hold
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Alternating DB reverse lunges, 2 x 16-20 total; 2:00 rest
B. Strict pull-ups, accumulate 15-30 solid singles according to feel; rest as needed
+
For time @ high effort:
1000m row
50 thrusters, 33
30 ring rows, strict w/tough set-up
+
8 sets:
:45 Assault Bike @ 90% aerobic
:45 Assault Bike @ 50%
3-5 sets very easy:
2:00 bike
:20-:30 handstand hold
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Alternating DB reverse lunges, 2 x 16-20 total; 2:00 rest
B. Strict pull-ups, accumulate 15-30 solid singles according to feel; rest as needed
+
For time @ high effort:
1000m row
50 thrusters, 33
30 ring rows, strict w/tough set-up
+
8 sets:
:45 Assault Bike @ 90% aerobic
:45 Assault Bike @ 50%
AM
4 sets, subbed FLR for side plank
+
skipped the mobility
+
shoulder stuff, 2 sets, same as yesterday
PM
A. 50, 55(20)
B. 2 singles, DNF
+
10:12 at half-assed effort
subbed goblet squats, 35lb
+
complete
Denial: "I did a handstand push-up, and it didn't hurt nearly as much as last week! Let's cancel the appointment, it'll heal on its own."
Anger: "This is fucking stupid. I literally JUST recovered from knee surgery, oh and also I broke my thumb in a freak accident, and now my shoulder is fucked up, like really fucked up, like it-won't-stay-in-its-goddamned-socket fucked up."
Bargaining: "Well, if I need surgery anyway, maybe I can just train on it through the Open? I did that with my knee and it turned out fine!"
Bargaining: "Well, if I need surgery anyway, maybe I can just train on it through the Open? I did that with my knee and it turned out fine!"
Depression: "Training while injured is lame and I can't imagine being healthy enough to compete in the Open in 3 weeks, I may as well just stop trying."
(I think we're going to be stuck in the Depression stage for at least the next 5 days)
Today was awful. Long and shitty day at work, and didn't get to the gym until almost 7. Came really close to blowing off the whole day - my shoulder was aching and I had zero interest in anything high-effort.
Lunges were okay, limited by grip (duh).
Shoulder pops out at the initiation of the pull from a dead-hang. Shoulder also pops out when raising my arm to just past my ear (although it does not on the static handstand holds...those are totally fine). Two reps and called it, this is scaring me.
Shoulder pops out at the top of the thruster. No pain at all in the press, but can't lock out at the top and keep my humerus in place. Two reps and called it, this is really scaring me.
Felt sorry for myself on the baby Jackie piece, and just didn't feel like giving high-effort. Row done at 4:09. Dropped the kettlebell at 15/30/40/50 (lame). Initially set up the rings way too challenging, after 10 reps I ditched the box and put feet on the floor (still tough, sets of 3). No pain or popping out of place with the horizontal pulling, shoulder tolerated the row and ring rows just fine.
The Assault bike and I are becoming friends, though. 90% aerobic is a solid 62-66 RPMs.
I didn't notice my shoulder popping out at ALL last week, I wonder if the tape from Balza was actually doing something? Can I just construct a shirt out of KT tape? Or, because it hurt a fair bit worse last week than it does right now, I just wasn't moving it around as much. Or, Emily suggested that perhaps Tim's maneuvering it around made it more susceptible to move around... except that the first time I noticed it was on the pull-up before I saw Tim. I'm glad I tested the pull-up, I think it gave Tim important information. It would have sucked if I tested a pull-up the day after I saw Tim and then had to make a repeat visit a week later, and this whole process of waiting and not knowing would just be delayed. Bottom line: this is alarming.
(I think we're going to be stuck in the Depression stage for at least the next 5 days)
Today was awful. Long and shitty day at work, and didn't get to the gym until almost 7. Came really close to blowing off the whole day - my shoulder was aching and I had zero interest in anything high-effort.
Lunges were okay, limited by grip (duh).
Shoulder pops out at the initiation of the pull from a dead-hang. Shoulder also pops out when raising my arm to just past my ear (although it does not on the static handstand holds...those are totally fine). Two reps and called it, this is scaring me.
Shoulder pops out at the top of the thruster. No pain at all in the press, but can't lock out at the top and keep my humerus in place. Two reps and called it, this is really scaring me.
Felt sorry for myself on the baby Jackie piece, and just didn't feel like giving high-effort. Row done at 4:09. Dropped the kettlebell at 15/30/40/50 (lame). Initially set up the rings way too challenging, after 10 reps I ditched the box and put feet on the floor (still tough, sets of 3). No pain or popping out of place with the horizontal pulling, shoulder tolerated the row and ring rows just fine.
The Assault bike and I are becoming friends, though. 90% aerobic is a solid 62-66 RPMs.
I didn't notice my shoulder popping out at ALL last week, I wonder if the tape from Balza was actually doing something? Can I just construct a shirt out of KT tape? Or, because it hurt a fair bit worse last week than it does right now, I just wasn't moving it around as much. Or, Emily suggested that perhaps Tim's maneuvering it around made it more susceptible to move around... except that the first time I noticed it was on the pull-up before I saw Tim. I'm glad I tested the pull-up, I think it gave Tim important information. It would have sucked if I tested a pull-up the day after I saw Tim and then had to make a repeat visit a week later, and this whole process of waiting and not knowing would just be delayed. Bottom line: this is alarming.
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.
23 November 2015
Monday
AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 10 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. KB weighted pistols to bench/box (same set up as last week), 3 x 3-5/leg, 21X1; :60 between legs
+
AMRAP in 4:00 - do this again w/all singles right out of the gate:
Strict pull-ups, complete the descent of each rep
+
4 sets:
500m row @ 1:54.0-1:54.9/500m
2:30 walk rest
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 10 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. KB weighted pistols to bench/box (same set up as last week), 3 x 3-5/leg, 21X1; :60 between legs
+
AMRAP in 4:00 - do this again w/all singles right out of the gate:
Strict pull-ups, complete the descent of each rep
+
4 sets:
500m row @ 1:54.0-1:54.9/500m
2:30 walk rest
AM
complete with 45 on the sled
PM
A. complete with 120 on the bar
B. 20, 35, 40(4)
+
31
+
1:54.6
1:54.5
1:54.5
1:54.1
Back squats felt good; last couple of sets started to feel a little heavy. Buried all of these, and came up so fast on a couple of them that I almost lost my balance.
Box pistols were fine.
Strict pull-ups were still so pathetic. Stood on a jerk block so I wouldn't have to jump for each rep. Used the bar that faces away from the clock, and didn't look at the clock until I had done 20, and it was 2:12 in, which is almost exactly the same as last week when I opened with bigger sets. The first 10 or so were really quick, then I thought I was pausing between reps just long enough to shake out my arms, but I must have been standing around much more than I thought. Merrrrrr I feel like I should be able to score closer to 40.
Rows were tough but didn't feel any danger of dropping off. This is getting weird.
Also, got a nasty headache in between the pull-ups and rows, which was probably a result of improper fuel timing - I ate breakfast and lunch as if I were training at 12-1pm, but didn't get to the gym until closer to 3. PWO shake cured it. Lesson learned.
Back squats felt good; last couple of sets started to feel a little heavy. Buried all of these, and came up so fast on a couple of them that I almost lost my balance.
Box pistols were fine.
Strict pull-ups were still so pathetic. Stood on a jerk block so I wouldn't have to jump for each rep. Used the bar that faces away from the clock, and didn't look at the clock until I had done 20, and it was 2:12 in, which is almost exactly the same as last week when I opened with bigger sets. The first 10 or so were really quick, then I thought I was pausing between reps just long enough to shake out my arms, but I must have been standing around much more than I thought. Merrrrrr I feel like I should be able to score closer to 40.
Rows were tough but didn't feel any danger of dropping off. This is getting weird.
Also, got a nasty headache in between the pull-ups and rows, which was probably a result of improper fuel timing - I ate breakfast and lunch as if I were training at 12-1pm, but didn't get to the gym until closer to 3. PWO shake cured it. Lesson learned.
16 November 2015
Monday
AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 8 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols to bench/box just above parallel, 3 x 3-5/leg, 21X1; :60 between legs
+
AMRAP in 4:00:
Strict pull-ups, complete the descent of each rep
+
5 sets:
500m row @ 1:55.0-1:55.9/500m
2:30 walk rest
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 8 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols to bench/box just above parallel, 3 x 3-5/leg, 21X1; :60 between legs
+
AMRAP in 4:00:
Strict pull-ups, complete the descent of each rep
+
5 sets:
500m row @ 1:55.0-1:55.9/500m
2:30 walk rest
AM
subbed 30:00 AirDyne @ Z1
PM
A. complete with 120 on the bar
B. 5 across
+
28, + 2 fails
+
1:55.2
1:55.3
1:55.2
1:54.7
1:55.7
Back squats felt really fast today, and the bar felt light. Videoed the whole thing, and depth was solid on every rep.
Pistols were totally fine, no issues at all. Stood on a 55lb plate to get the bench right around parallel.
Strict pull-ups were a complete disaster. I felt really heavy (thanks to the 4 Days of Celebration that concluded yesterday), and I haven't done strict pull-ups in a long time and the movement just felt unnatural. 4/4/3 in the first minute, 2's until 19 in the second minute, then very slow singles in minutes 3 and 4, with the two fails occurring when I tried to rush the next rep. This is so pathetic.
Wanted to redeem the training day on the rows. These are getting to be extremely unpleasant. Tasted a bit of yesterday's Thanksgiving dinner on the last one...
Back squats felt really fast today, and the bar felt light. Videoed the whole thing, and depth was solid on every rep.
Pistols were totally fine, no issues at all. Stood on a 55lb plate to get the bench right around parallel.
Strict pull-ups were a complete disaster. I felt really heavy (thanks to the 4 Days of Celebration that concluded yesterday), and I haven't done strict pull-ups in a long time and the movement just felt unnatural. 4/4/3 in the first minute, 2's until 19 in the second minute, then very slow singles in minutes 3 and 4, with the two fails occurring when I tried to rush the next rep. This is so pathetic.
Wanted to redeem the training day on the rows. These are getting to be extremely unpleasant. Tasted a bit of yesterday's Thanksgiving dinner on the last one...
 |
| I like wearing shoes. |
28 July 2015
Tuesday - post-op day 6
AM
5:00 AirDyne, very, very gentle
+
20:00 mobility
+
5:00 AirDyne, very, very gentle
PM
5:00 AirDyne, very, very gentle
+
20:00 mobility
+
5:00 AirDyne, very, very gentle
PM
Crossover Symmetry activation
+
A. Weighted pronated pull-up max: 213.5
+
For time:
50 strict pull-ups
7:44 (not good)
+
3 sets, not for time:
300m ski erg
0:60 FLR on ground
It's so weird being able to do whatever I feel like doing! I'm not very creative. Feels good to be training somewhat normally though.
Tested out the AirDyne this morning - Dr. Google told me that it should be okay. Raised the seat a couple of notches higher than I typically use to shorten the ROM, and was very, very cautious of bending my knee at the top, but I think this went okay. Maybe I'll try a little longer tomorrow. This was like Z0.2 effort.
Weighted pull-ups felt pretty strong; +45 ties my PR, but I've lost 5lbs since the last time I've done this, so the total isn't a PR.
Weighted ring dips felt AWESOME. Super easy. I took video of all attempts to ensure depth, and comparing to my previous weighted ring dips, depth is miles better. Ok, maybe not miles... centimeters.
The 50 strict pull-ups for time did not go as well as I had hoped. When I tested this previously, it was at Active in CA, and their pull-up bars are super slippery. I thought that if I used a nice, grippy bar that this would be an easy PR. That was not the case. I considered stopping around 20 (this is why I need someone else to tell me what to do, it would have been too easy to just change my mind and no one would have known), but I just sucked it up and finished. Basically did singles from like 17 on.
Ski erg toasted my triceps. FLRs pretty easy.
Knee feels better and better each day - it still gets quite swollen on and off (basically any time I go more than an hour without icing it), but it's not really painful at all. Can't wait to see Tim tomorrow!!
It's so weird being able to do whatever I feel like doing! I'm not very creative. Feels good to be training somewhat normally though.
Tested out the AirDyne this morning - Dr. Google told me that it should be okay. Raised the seat a couple of notches higher than I typically use to shorten the ROM, and was very, very cautious of bending my knee at the top, but I think this went okay. Maybe I'll try a little longer tomorrow. This was like Z0.2 effort.
Weighted pull-ups felt pretty strong; +45 ties my PR, but I've lost 5lbs since the last time I've done this, so the total isn't a PR.
Weighted ring dips felt AWESOME. Super easy. I took video of all attempts to ensure depth, and comparing to my previous weighted ring dips, depth is miles better. Ok, maybe not miles... centimeters.
The 50 strict pull-ups for time did not go as well as I had hoped. When I tested this previously, it was at Active in CA, and their pull-up bars are super slippery. I thought that if I used a nice, grippy bar that this would be an easy PR. That was not the case. I considered stopping around 20 (this is why I need someone else to tell me what to do, it would have been too easy to just change my mind and no one would have known), but I just sucked it up and finished. Basically did singles from like 17 on.
Ski erg toasted my triceps. FLRs pretty easy.
Knee feels better and better each day - it still gets quite swollen on and off (basically any time I go more than an hour without icing it), but it's not really painful at all. Can't wait to see Tim tomorrow!!
25 July 2015
Saturday - post-op day 3
Feeling really good today! Dramatic difference, even from yesterday. It's still pretty full of fluid, but not nearly as uncomfortable. Finally got to unwrap it and take a shower, which was delightful.
Fooled around with some easy upper body stuff at the gym. Got a little lightheaded by the end, but felt really good to move around a bit.
Crossover Symmetry activation
+
Shoulder press
75(5), 85(3), 95(2)x4
+
Strict pull-ups
10, 5, 5
+
Butterfly CTBs
5 sets of 5 (easy!)
+
Strict ring dips
5 sets of 3
Still trying to wake up my quad... this is a very strange and alarming feeling.
12 July 2015
Sunday
A. Box squat w/chains to just above parallel, 8 x 3 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 2-3/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 4-5/side very heavy, 10X0; :60 between arms, :60 rest
+
5 sets for even times:
2 ring dips
4 strict fat bar pull-ups
2 ring dips
4 strict fat bar pull-ups
16 row calories
2:00 walk rest
+
3 rounds not for time:
7-10 moderate/tough reverse hypers
15 glute-ham sit-ups
A. complete with 120 + chains
B1. 70, 75(3L/2R), 75(3)
B2. 65, 70(3), 70(3)
+
1:49
1:53
1:52
1:52
1:49
+
complete
160 on the RH, 10 across
B1. 1-arm DB thrusters, 3 x 2-3/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 4-5/side very heavy, 10X0; :60 between arms, :60 rest
+
5 sets for even times:
2 ring dips
4 strict fat bar pull-ups
2 ring dips
4 strict fat bar pull-ups
16 row calories
2:00 walk rest
+
3 rounds not for time:
7-10 moderate/tough reverse hypers
15 glute-ham sit-ups
A. complete with 120 + chains
B1. 70, 75(3L/2R), 75(3)
B2. 65, 70(3), 70(3)
+
1:49
1:53
1:52
1:52
1:49
+
complete
160 on the RH, 10 across
I really like my Sunday programming.
Box squats were fine.
DB thrusters felt good - lost balance on the one missed rep on the right side at 75, otherwise would have been good for all 3. Still using the opposite arm to control the negative.
The problem with the DB rows continues to be grip - used the metal dumbbell at 65 and hit 5 reps easily; had to use the rubber DB with the fatter handle for the 70lb and left hand just can't hang on to it.
Even times piece was good. Rowed at 1000-1100 cal/h.
I'm still not adding enough weight on the reverse hypers to qualify these as tough.
14-15 glute-ham sit-ups is about where I start to get really dizzy...
05 July 2015
Sunday
A. Box squat w/chains to just above parallel, 12 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 3-4/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 4-7/side very heavy, 10X0; :60 between arms, :60 rest
+
6 sets for even times:
3 ring dips
6 strict fat bar pull-ups
12 row calories
2:00 walk rest
+
3 rounds not for time:
10-12 moderate/tough reverse hypers
14 glute-ham sit-ups
B1. 1-arm DB thrusters, 3 x 3-4/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 4-7/side very heavy, 10X0; :60 between arms, :60 rest
+
6 sets for even times:
3 ring dips
6 strict fat bar pull-ups
12 row calories
2:00 walk rest
+
3 rounds not for time:
10-12 moderate/tough reverse hypers
14 glute-ham sit-ups
A. complete with 120 + chains
B1. 60, 65, 70(4)
B2. 60, 65(4), 65(4)
+
1:25
1:21
1:21
1:16
1:15
1:12
+
complete
+140 on the RH, 12 across
Really digging the Sunday programming!
Box squats were fine.
Surprised myself to get all 4 reps of the dumbbell thrusters at 70... had to use the opposite hand to assist the negative on both sides, but otherwise these were solid, despite the bum knee.
Grip on the left hand was the limiter on the dumbbell row - seriously could barely hold on at all at 65 (rubber db). No problems with grip on the right.
6 sets were super fun, quick transitions throughout. Ring dips were strict, I tried to kip and ended up flailing around... Split the pull-ups 3/3 for the first 3 rounds, 2/2/2 for the last 3 rounds. Rowed at 1050-1100 cal/h (a bit faster on the last one just for kicks).
Reverse hypers and glute-ham sit-ups were fine. I'm glad these are getting better after how terrible they were during the Regionals prep.
Mom flies in tonight! She'll be here all week, helping me move then to watch my defense. Maybe I'll convince her to try a class...
28 June 2015
Sunday
A. Box squat w/chains to just above parallel, 10 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 4-5/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 5-8/side very heavy, 10X0; :60 between arms, :60 rest
+
5 sets for even times:
10 burpees
7 strict fat bar pull-ups
15 row calories
2:30 walk rest
+
3 rounds not for time:
10-15 moderate/tough reverse hypers
12 glute-ham sit-ups
B1. 1-arm DB thrusters, 3 x 4-5/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 5-8/side very heavy, 10X0; :60 between arms, :60 rest
+
5 sets for even times:
10 burpees
7 strict fat bar pull-ups
15 row calories
2:30 walk rest
+
3 rounds not for time:
10-15 moderate/tough reverse hypers
12 glute-ham sit-ups
A. complete with 120 + chains
B1. 55, 60(4), 60(4)
B2. 55, 60(6), 60(7)
+
2:31
2:30
2:25
2:27
2:27
+
+90 on the RH, 15 across
complete
Today is the most gorgeous, perfect day. I love it.
Box squats were nice and easy.
Left arm is still the limiter on both dumbbell movements - had to use the right hand to assist the negative on the thruster at 60, otherwise there was some danger of hitting myself in the head.
Loved the 5 sets, I really enjoy things like this. Rowed right around 1000 cal/h.
+90 on the RH wasn't tough at all, definitely on the moderate side. I can go up quite a bit and still keep 15 reps I think.
Got some feedback from Mike Kesthely, I'm really looking forward to dialing in the nutrition. Aiming to hit 155g protein, 245g carb, 90g fat (working up to this over the next couple of weeks, it's 300-600 calories more per day than I'm at now, which kind of makes me nervous but I trust him), and emphasizing consistency and quality. This means I'm spending this fantastic afternoon grilling up a week's worth of meat :)
21 June 2015
Sunday
A. Box squat w/chains to just above parallel, 8 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 2 x 5-7/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 2 x 7-10/side very heavy, 10X0; :60 between arms, :60 rest
+
3 sets for even times:
9 strict fat bar pull-ups
15 burpees
21 row calories
3:00 walk rest
+
3 rounds not for time:
15 light reverse hypers
10 glute-ham sit-ups
B1. 1-arm DB thrusters, 2 x 5-7/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 2 x 7-10/side very heavy, 10X0; :60 between arms, :60 rest
+
3 sets for even times:
9 strict fat bar pull-ups
15 burpees
21 row calories
3:00 walk rest
+
3 rounds not for time:
15 light reverse hypers
10 glute-ham sit-ups
A. complete with 120 + chains
B1. 45(7), 55(5)
B2. 55(10), 60(7)
+
2:53
2:52
2:57
+
complete
+50 on the RH
Man, it feels good to be back to just regular training, none of this testing BS.
Box squats were super easy, so I tried to really emphasize speed on the way up. Set up the biggest block + the rubber top + a competition 25lb plate, which put me just a hair above parallel.
Dumbbell stuff felt good, started both moves on the left side and just matched with the right - the right side was probably good for 1-2 more reps on both moves at the heavier weight than the left.
Loved the combination of movements in the even times piece - although pull-ups and burpees slowed down a bit in the 3rd round, so I had to make up for it on the erg (950-1000 cal/h on the first two rounds, 1100 cal/h on the 3rd).
Man, it feels good to be back to just regular training, none of this testing BS.
Box squats were super easy, so I tried to really emphasize speed on the way up. Set up the biggest block + the rubber top + a competition 25lb plate, which put me just a hair above parallel.
Dumbbell stuff felt good, started both moves on the left side and just matched with the right - the right side was probably good for 1-2 more reps on both moves at the heavier weight than the left.
Loved the combination of movements in the even times piece - although pull-ups and burpees slowed down a bit in the 3rd round, so I had to make up for it on the erg (950-1000 cal/h on the first two rounds, 1100 cal/h on the 3rd).
06 June 2015
Saturday
AM
30:00 AirDyne @ Z1, off every 5:00 for :15/side star plank
PM
10:00 muscle-ups practice - no more than 5 total reps
+
A1. Back squat, 3-2-1 all @ 70-80% effort - nothing heavy here, 20X1; 2:00 rest
A2. Strict pull-up, 3 x 5-10, 21X0; 2:00 rest
+
For 10:00:
Evens: 1 rope climb
Odds: 10m/side heavy DB overhead carry
+
4 sets:
:10 AirDyne @ 100%
2:20 walk rest
30:00 AirDyne @ Z1, off every 5:00 for :15/side star plank
PM
10:00 muscle-ups practice - no more than 5 total reps
+
A1. Back squat, 3-2-1 all @ 70-80% effort - nothing heavy here, 20X1; 2:00 rest
A2. Strict pull-up, 3 x 5-10, 21X0; 2:00 rest
+
For 10:00:
Evens: 1 rope climb
Odds: 10m/side heavy DB overhead carry
+
4 sets:
:10 AirDyne @ 100%
2:20 walk rest
AM
complete
PM
complete
+
A1. 165(3), 185(2), 205(1)
A2. 7 across
+
complete
70x1, 75x4
+
complete
Muscle-ups felt great again today! Caught one of them kind of low, but the other 4 reps may have been among my best muscle-ups ever, at least on the fat rings. Kipping the dip is getting a little better.
Back squats were silly, these were so light.
Strict pull-ups also felt great, all pronated. Messed up the tempo on the first set of strict pull-ups (paused at the top as well as the bottom).
Rope climbs were all fast and easy. DB was super awkward to get overhead, but the actual carry wasn't too tough.
0:10 sprints are quite enjoyable! I know that's going to change though...
Muscle-ups felt great again today! Caught one of them kind of low, but the other 4 reps may have been among my best muscle-ups ever, at least on the fat rings. Kipping the dip is getting a little better.
Back squats were silly, these were so light.
Strict pull-ups also felt great, all pronated. Messed up the tempo on the first set of strict pull-ups (paused at the top as well as the bottom).
Rope climbs were all fast and easy. DB was super awkward to get overhead, but the actual carry wasn't too tough.
0:10 sprints are quite enjoyable! I know that's going to change though...
16 April 2015
Thursday
A. Power clean, build quickly to a single @ 80-90%
+
5-4-3-2-1 for time:
Power cleans, 125
Ring dips
+
5:00 @ 80% of [5 fat bar pull-ups + 30 double-unders]
5:00 rest
5:00 @ 80% of [10 row calories + 10 hand-release push-ups]
+
5-4-3-2-1 for time:
Power cleans, 125
Ring dips
+
5:00 @ 80% of [5 fat bar pull-ups + 30 double-unders]
5:00 rest
5:00 @ 80% of [10 row calories + 10 hand-release push-ups]
A. 165 (89%)
+
2:20
+
4 + 3
+
4 + 5
Power clean felt good, made large jumps (125-145-165) and done in nanos.
Power clean / ring dip thing was super fun! Power cleans were fast; strung some together but switched to singles as soon as I felt like cycle time was starting to slow. Ring dips felt really solid, broken 3/2, 2/2, 2/1, 1/1, 1 and all pretty much strict (classic). Played around with kipping afterward; it still eludes me.
Both 5:00 pieces felt really good aerobically. 3/2 then mostly singles on the pull-ups; double-unders were shit today (only one set unbroken). Rowed at 900-1000 cal/h and HR push-ups were easy.
+
4 + 5
Power clean felt good, made large jumps (125-145-165) and done in nanos.
Power clean / ring dip thing was super fun! Power cleans were fast; strung some together but switched to singles as soon as I felt like cycle time was starting to slow. Ring dips felt really solid, broken 3/2, 2/2, 2/1, 1/1, 1 and all pretty much strict (classic). Played around with kipping afterward; it still eludes me.
Both 5:00 pieces felt really good aerobically. 3/2 then mostly singles on the pull-ups; double-unders were shit today (only one set unbroken). Rowed at 900-1000 cal/h and HR push-ups were easy.
11 April 2015
Saturday
AM
10:00 @ 70% of [300m row + 30m/side moderate 1-arm overhead DB carry]
5:00 rest
10:00 @ 70% of [20 AirDyne calories + 20m/side moderate 1-arm Farmer's walk]
+
10:00 shoulder mobility
PM
10:00 bar muscle-up practice
+
A1. Front squat, 3 x 3-5, 20X1; :60 rest
A2. Fat bar strict pull-ups, 3 x 10 accumulated; 2:00 rest
+
For time:
125 double-unders
25 burpees
5 rope climbs
+
10:00 AirDyne @ Z1
AM
complete with 40lb DB and 53lb KB
PM
Complete - got my first bar muscle-up, then 3 more! :D
10:00 @ 70% of [300m row + 30m/side moderate 1-arm overhead DB carry]
5:00 rest
10:00 @ 70% of [20 AirDyne calories + 20m/side moderate 1-arm Farmer's walk]
+
10:00 shoulder mobility
PM
10:00 bar muscle-up practice
+
A1. Front squat, 3 x 3-5, 20X1; :60 rest
A2. Fat bar strict pull-ups, 3 x 10 accumulated; 2:00 rest
+
For time:
125 double-unders
25 burpees
5 rope climbs
+
10:00 AirDyne @ Z1
AM
complete with 40lb DB and 53lb KB
PM
Complete - got my first bar muscle-up, then 3 more! :D
+
A1. Skipped
A2. Complete
+
7:57
+
Complete
HOLY SHIT, I was not expecting to get bar muscle-ups today! I've never even been close before, and I thought these would take the same amount of time and effort practicing as ring muscle-ups. These are easy, really looking forward to stringing some together soon. I can't think of it as a CTB pull-up, it's more of an aggressive hip drive just like on the rings. Hooray! This was awesome.
Skipped the front squats - knee feels really good, but it's still stiff and a little more swollen than normal, so I wanted to give it another day post-cortisone before really starting to use it.
Fat bar pull-ups were fine.
Ugh, rope climbs. Double unders were fine, opened with 58 then sets of 20ish to finish. Burpees were steady, took a little break at 15 because I was being a little bitch and knew I would be resting before the rope climbs anyway. Was staring at the rope at 3:50 but then didn't go for a full minute, then went every 0:45 for the remainder. They felt fine, my footwork was really good again. I just don't trust it when I'm breathing. Which is probably why Stephen is making me do them when I'm breathing.
Solid day. Onward!
28 March 2015
Saturday
AM
20:00 AirDyne @ very easy flush pace
+
20:00 shoulder prep + scap mobility
PM
A. Power clean clusters, 3 x 1.1.1 building to a tough set; :10 between singles, 2:00 rest
B. Muscle-ups, 10:00 practice on thick rings
+
5 rounds for even times:
5 strict pull-ups on fat bar
20 AirDyne calories
2:00 walk rest
+
1500m row @ easy pace
20:00 AirDyne @ very easy flush pace
+
20:00 shoulder prep + scap mobility
PM
A. Power clean clusters, 3 x 1.1.1 building to a tough set; :10 between singles, 2:00 rest
B. Muscle-ups, 10:00 practice on thick rings
+
5 rounds for even times:
5 strict pull-ups on fat bar
20 AirDyne calories
2:00 walk rest
+
1500m row @ easy pace
AM
complete
PM
A. 145, 155, 165
B. 6/6, no misses
+
1:58
1:37
1:38
1:36
1:29
+
Complete
Ooooooof - quads haven't been this sore in a very long time.
Had a hard time using my legs on the power cleans; bar felt heavy.
Super happy to be a little more consistent on the fat rings! I still feel like I need to overemphasize the turnover to get my hands on top, but it's progress.
Fat bar pullups were good, haven't done these before. All unbroken.
23 March 2015
Monday - 15.4 redo redo
AM
shoulder prep
+
20:00 AirDyne @ Z1
PM
A. Power clean, build quickly to a single @ 155
+
15.4 re-do re-do
+
3 sets for even times:
20 row calories
15 box jumps or step-up step-downs, 20
10 burpees
5 thrusters, 85
3:00 walk rest
+
3 sets not for time:
10 strict pull-ups
:30 glute bridge hold
shoulder prep
+
20:00 AirDyne @ Z1
PM
A. Power clean, build quickly to a single @ 155
+
15.4 re-do re-do
+
3 sets for even times:
20 row calories
15 box jumps or step-up step-downs, 20
10 burpees
5 thrusters, 85
3:00 walk rest
+
3 sets not for time:
10 strict pull-ups
:30 glute bridge hold
AM
complete
PM
A. complete
+
46 (3:10) - worse than Saturday
+
3:03
3:08
3:09
+
complete
Totally demoralizing third attempt at 15.4 - failed (what felt like) dozens of handstand push-ups today, including the last one in the set of 6 (major warning sign). My kip was absolute shit today, almost every rep was a struggle to lock out, and went to singles in the set of 9. Had just under a minute left when starting the set of 15, only got one good rep and 3 fails. This felt worse than it did on the first attempt, even though today's score beat Friday's. Blah. Moving on.
3 sets were tough, the burpees were the easiest part (what?!). Rowed right around 1000 cal/h, did all box jumps but legs were shaky after the row, so these were pretty slow. Burpees were nice and fast. Thrusters were murder on my knee - the weight felt light, it was just stabbing which made me hesitate before every rep. Shit. I know they're coming this week so I'm just gonna have to put my head down and deal. Wore the black knee sleeves throughout all the movements, no issues with the other pieces while wearing them. Gonna have to make a decision soon about whether to go back and see Tim...
Felt nice to do some strict pull-ups today! It's been a while. The pulling felt really strong but I was swinging all over the place. Glute bridge hold was weird, I think I was doing them correctly? Not challenging at all.
+
46 (3:10) - worse than Saturday
+
3:03
3:08
3:09
+
complete
Totally demoralizing third attempt at 15.4 - failed (what felt like) dozens of handstand push-ups today, including the last one in the set of 6 (major warning sign). My kip was absolute shit today, almost every rep was a struggle to lock out, and went to singles in the set of 9. Had just under a minute left when starting the set of 15, only got one good rep and 3 fails. This felt worse than it did on the first attempt, even though today's score beat Friday's. Blah. Moving on.
3 sets were tough, the burpees were the easiest part (what?!). Rowed right around 1000 cal/h, did all box jumps but legs were shaky after the row, so these were pretty slow. Burpees were nice and fast. Thrusters were murder on my knee - the weight felt light, it was just stabbing which made me hesitate before every rep. Shit. I know they're coming this week so I'm just gonna have to put my head down and deal. Wore the black knee sleeves throughout all the movements, no issues with the other pieces while wearing them. Gonna have to make a decision soon about whether to go back and see Tim...
Felt nice to do some strict pull-ups today! It's been a while. The pulling felt really strong but I was swinging all over the place. Glute bridge hold was weird, I think I was doing them correctly? Not challenging at all.
08 February 2015
Sunday
10:00 bar muscle-up practice
+
A1. Front squat, 3 x 3-5 @ 33, 4011; :60 rest
A2. Strict pull-ups, 3 x :60; :60 rest
+
AMRAP in 8:00:
1 handstand push-up
20 double-unders
2 handstand push-ups
20 double-unders
3 handstand push-ups
20 double-unders
and so on...
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility
complete
+
A1. 5, 5, 5
A2. 13, 11, 11
+
through round of 6 HSPUs + 20 DUs
+
4 sets complete
Stuck with jumping bar muscle-up practice today, on account of the rip from yesterday. Was able to get a few on the straight bar attachment at the 6th hole from the top (couldn't get any at this height last week), so I guess this is progress?
Knee felt okay on the front squats - no sharp pain, but felt kinda weird (maybe just the slow tempo gave me time to think about how weird it was feeling). This is not the same weird feeling as before, it seems more like just getting used to the movement weirdness more than anything else. I was able to distribute weight evenly through both feet much better here than on the wallballs from earlier in the week.
Strict pull-ups started off with a set of 4-5 then mostly quick singles. This is the second week in a row of feeling like I should be doing better on these than the results show. I think it's just that arms are getting a little fried by the end of the week.
Today was not a good handstand push-up day, either. I don't know what my deal is, if it's an issue with not placing my hands in the same spot consistently or what, but these felt awful today. Never got more than 2 in a row, failed a couple, and really struggled to lock out a couple. I know sometimes I short the kip, and if I really concentrate on bringing my knees closer to my chest the push-up is much easier, but today I felt like I was resting on top of my head way too much and losing tension while I was bringing my knees down. Ugh. Frustrating. Had about 0:20 to start the round of 7 HSPUs and failed to get one because I rushed into it. Double-unders were really fast though, getting used to the new rope. Tripped on the second round, but I think the rest were unbroken.
I'm going to miss these quiet Sundays, but I'm getting very excited for the energy of the Open! I'm also getting nervous. But mostly excited!
+
A1. Front squat, 3 x 3-5 @ 33, 4011; :60 rest
A2. Strict pull-ups, 3 x :60; :60 rest
+
AMRAP in 8:00:
1 handstand push-up
20 double-unders
2 handstand push-ups
20 double-unders
3 handstand push-ups
20 double-unders
and so on...
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility
complete
+
A1. 5, 5, 5
A2. 13, 11, 11
+
through round of 6 HSPUs + 20 DUs
+
4 sets complete
Stuck with jumping bar muscle-up practice today, on account of the rip from yesterday. Was able to get a few on the straight bar attachment at the 6th hole from the top (couldn't get any at this height last week), so I guess this is progress?
Knee felt okay on the front squats - no sharp pain, but felt kinda weird (maybe just the slow tempo gave me time to think about how weird it was feeling). This is not the same weird feeling as before, it seems more like just getting used to the movement weirdness more than anything else. I was able to distribute weight evenly through both feet much better here than on the wallballs from earlier in the week.
Strict pull-ups started off with a set of 4-5 then mostly quick singles. This is the second week in a row of feeling like I should be doing better on these than the results show. I think it's just that arms are getting a little fried by the end of the week.
Today was not a good handstand push-up day, either. I don't know what my deal is, if it's an issue with not placing my hands in the same spot consistently or what, but these felt awful today. Never got more than 2 in a row, failed a couple, and really struggled to lock out a couple. I know sometimes I short the kip, and if I really concentrate on bringing my knees closer to my chest the push-up is much easier, but today I felt like I was resting on top of my head way too much and losing tension while I was bringing my knees down. Ugh. Frustrating. Had about 0:20 to start the round of 7 HSPUs and failed to get one because I rushed into it. Double-unders were really fast though, getting used to the new rope. Tripped on the second round, but I think the rest were unbroken.
I'm going to miss these quiet Sundays, but I'm getting very excited for the energy of the Open! I'm also getting nervous. But mostly excited!
01 February 2015
Sunday
10:00 bar muscle-up practice
+
For reps:
2:00 strict pull-ups
:60 rest
2:00 kipping handstand push-ups
:60 rest
2:00 toes-to-bar
:60 rest
2:00 double-unders
+
5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility
+
For reps:
2:00 strict pull-ups
:60 rest
2:00 kipping handstand push-ups
:60 rest
2:00 toes-to-bar
:60 rest
2:00 double-unders
+
5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility
Complete
+
20 pull-ups
15 hspus
33 toes to bar
122 double-unders
+
Complete
Oh dear. Bar muscle-ups need some work. I watched the videos from Carl Paoli and Dusty Hyland this morning, and it looked pretty straightforward... NOPE. I did some nice stomach-to-bar pull-ups, then tried a few with the purple band, then did some jumping ones on the little straight bar attachment. I can do them jumping (from down underneath the bar, starting with straight arms) when the bar is 7 holes down from the top, but couldn't quite make it at 6 holes down. Looking forward to conquering this within the next month or two. I want to work on these at the gymnastics clinic on Thursday, too.
Felt like I had zero pulling strength on the strict pull-ups. Opened with 5, then 3, then some 2s, then singles. I could do better here on a different day.
Handstand push-ups felt great though! What the heck?! Opened with 7 (PR +1), then mostly singles, and a double to finish at the buzzer. Maybe could have gotten another rep or two if I started with a few sets of 3 or so instead of the one big set, but I was so surprised at how easy they felt that I just kept going!
Toes to bar felt good, grip got fatigued pretty fast. 10/7/5/3s or something like that.
Double unders started off great, but I started tripping a lot in the last 0:45. 65/25/small sets. Forearms were on fire.
Happy to see progress in all these areas!
25 January 2015
Sunday
10:00 muscle-up technique work & attempts if feeling it
+
AMRAP in 10:00:
3 strict pull-ups
3 toes-to-bar
25m sled drag, tough
+
5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility
0 muscle-ups of 7 attempts :(
+
8 rounds with 180 on the sled
+
complete
Only had one close attempt on the rings (#4 or 5) where I caught it, but it was extremely deep and the rings were a little wide, and I didn't fight to save it. I've never really fought to save a muscle-up; the ones that I've made have all been caught well with an easy dip out of it, but I'm racking up a few of these near misses that could probably be converted to makes with a little effort... maybe I need to channel Dave, or maybe I just need to remind myself to stay aggressive. It's hard to feel aggressive on a Sunday morning.
AMRAP just felt silly. All the pull-ups and TTB were done unbroken and as one complex on the bar. Did all the sled drags forward; 180 was tough (especially by the end) but never even considered stopping within each 25m drag.
AD/mobility felt good. I really liked cycling through the mobility and AD together instead of separating them.
Knee feels good for the third day in a row - still achy (pretty much constantly), but nothing sharp and no swelling. Played with some snatch balances and tall snatches with a PVC pipe and was able to drop (quickly) into a full squat without any significant pain, so I'm hoping that we can add in some stuff this week and in the coming weeks...
+
AMRAP in 10:00:
3 strict pull-ups
3 toes-to-bar
25m sled drag, tough
+
5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility
0 muscle-ups of 7 attempts :(
+
8 rounds with 180 on the sled
+
complete
Only had one close attempt on the rings (#4 or 5) where I caught it, but it was extremely deep and the rings were a little wide, and I didn't fight to save it. I've never really fought to save a muscle-up; the ones that I've made have all been caught well with an easy dip out of it, but I'm racking up a few of these near misses that could probably be converted to makes with a little effort... maybe I need to channel Dave, or maybe I just need to remind myself to stay aggressive. It's hard to feel aggressive on a Sunday morning.
AMRAP just felt silly. All the pull-ups and TTB were done unbroken and as one complex on the bar. Did all the sled drags forward; 180 was tough (especially by the end) but never even considered stopping within each 25m drag.
AD/mobility felt good. I really liked cycling through the mobility and AD together instead of separating them.
Knee feels good for the third day in a row - still achy (pretty much constantly), but nothing sharp and no swelling. Played with some snatch balances and tall snatches with a PVC pipe and was able to drop (quickly) into a full squat without any significant pain, so I'm hoping that we can add in some stuff this week and in the coming weeks...
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