@ 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 wallwalk. Show all posts
Showing posts with label wallwalk. Show all posts
10 November 2016
10 December 2015
Thursday
AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
3 wall walks
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Hang power snatch, build to a max for the day
+
10:00 @ 80%:
1 split jerk from blocks, 145-165
5 kipping handstand push-ups
30 double-unders
+
2 sets:
:50 row @ 97%
5:40 walk rest
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
3 wall walks
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Hang power snatch, build to a max for the day
+
10:00 @ 80%:
1 split jerk from blocks, 145-165
5 kipping handstand push-ups
30 double-unders
+
2 sets:
:50 row @ 97%
5:40 walk rest
AM
complete (minus last set of wall walks)
PM
complete, 2 singles, 4 doubles, 1 more single
+
A1/A2. complete
B. 120, 125F
+
6 + 3 hspus, with 165
+
254m
253m
So...I really appreciate the change of pace, but... errr... it was super awkward doing wall walks in my apartment. If the Assault bikes ever come, I can do this at the gym next week, or else... could we try a different movement?
Today was the best that muscle-ups have felt in many, many weeks. Consistently caught the first one very high, and the doubles felt super easy today. Went for a triple on one and was close, but not quite there. This is a big relief.
Hang snatches didn't feel great. I really don't like the hang position; it's really hard for me to remain patient and bring the bar all the way into my hips. 120 was pretty crisp, but caught the 125 with bent elbows and lost it behind. Considered going for 125 again, but wasn't confident I'd make it, so called it there.
10:00 piece started off great and went downhill. Jerks were very easy, 165 has become a weight I don't even have to think about. First 3 rounds of HSPUs unbroken, but not easy at all. Fell off the wall on the first or second rep on all remaining sets (so 1/4, 2/3, 1/4 and 1/2). This is super annoying. Why are strict so much easier for me? Double-unders all unbroken except one early trip on one round, which was just a fluke.
Couldn't quite get to the pace I wanted on the row sprints. Hung out at 1:36-1:38 throughout, no fading. I could just tell that the output wasn't as high as it could be, but I couldn't do anything about it, which was kind of a weird feeling.
So...I really appreciate the change of pace, but... errr... it was super awkward doing wall walks in my apartment. If the Assault bikes ever come, I can do this at the gym next week, or else... could we try a different movement?
Today was the best that muscle-ups have felt in many, many weeks. Consistently caught the first one very high, and the doubles felt super easy today. Went for a triple on one and was close, but not quite there. This is a big relief.
Hang snatches didn't feel great. I really don't like the hang position; it's really hard for me to remain patient and bring the bar all the way into my hips. 120 was pretty crisp, but caught the 125 with bent elbows and lost it behind. Considered going for 125 again, but wasn't confident I'd make it, so called it there.
10:00 piece started off great and went downhill. Jerks were very easy, 165 has become a weight I don't even have to think about. First 3 rounds of HSPUs unbroken, but not easy at all. Fell off the wall on the first or second rep on all remaining sets (so 1/4, 2/3, 1/4 and 1/2). This is super annoying. Why are strict so much easier for me? Double-unders all unbroken except one early trip on one round, which was just a fluke.
Couldn't quite get to the pace I wanted on the row sprints. Hung out at 1:36-1:38 throughout, no fading. I could just tell that the output wasn't as high as it could be, but I couldn't do anything about it, which was kind of a weird feeling.
25 October 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. Power clean, build to a max for the day
B. Double overhand Romanian deadlift w/straps, 3 x 4-5, 3010; 2:30 rest
+
8:00 @ 80% of [10 kettlebell swings @ 53 + 10 DB push presses + 40 double-unders]
4:00 rest
8:00 @ 80% of [21 ski erg calories + 7 wall walks]
30:00-60:00 easy walk or hike
PM
A. Power clean, build to a max for the day
B. Double overhand Romanian deadlift w/straps, 3 x 4-5, 3010; 2:30 rest
+
8:00 @ 80% of [10 kettlebell swings @ 53 + 10 DB push presses + 40 double-unders]
4:00 rest
8:00 @ 80% of [21 ski erg calories + 7 wall walks]
AM
subbed 30:00 AirDyne @ Z1
PM
A. 175, 185Fx3
B. 155, 175, 195
+
3 + 5 DB push press @ 35/hand
+
2 + 7 calories
Meh, today was not the best.
I really hate power cleans. I don't know how to use my legs, and I don't know how to get lower instead of wider. Only pulled 185 twice, tried to catch it on one of the attempts but it was way forward. I hit 185 18 months ago, so this is stupid.
Romanian deadlifts felt good.
I was breathing really hard on both 8:00 pieces; for some reason, I felt really out of shape on these. May have been slightly ambitious with the dumbbell weight selection for the push press - only did 10 touch-and-go at the shoulders on the first round, but on the second and third rounds I was having to re-set at the shoulders after 5 reps. Double-unders unbroken on the first round, tripped once in the 20's on the second and third rounds. I'm pretty sure I cut my new cable too short, so I ordered another one. Shoulders were fried by the time I got to the wall walks...
Meh, today was not the best.
I really hate power cleans. I don't know how to use my legs, and I don't know how to get lower instead of wider. Only pulled 185 twice, tried to catch it on one of the attempts but it was way forward. I hit 185 18 months ago, so this is stupid.
Romanian deadlifts felt good.
I was breathing really hard on both 8:00 pieces; for some reason, I felt really out of shape on these. May have been slightly ambitious with the dumbbell weight selection for the push press - only did 10 touch-and-go at the shoulders on the first round, but on the second and third rounds I was having to re-set at the shoulders after 5 reps. Double-unders unbroken on the first round, tripped once in the 20's on the second and third rounds. I'm pretty sure I cut my new cable too short, so I ordered another one. Shoulders were fried by the time I got to the wall walks...
11 August 2015
Tuesday
AM
5000m row @ Z1, off every 1000m for 3/side moderate/tough KB windmills
PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted supinated CTB pull-up, 3 x 4-6; :60 rest
B2. 1 toes-to-bar + 1 CTB pull-up, 3 x 4 (so 8 reps total, 4 of each, goal is unbroken); 2:00 rest
+
10:00 @ 80%:
10 alternating shoulder taps facing wall (top of wall walk)
50m Farmer's walk, 70/hand
5 perfect ring push-ups
10 moderate Russian kettlebell swings, nothing above 53
+
3 rounds not for time:
:30/side plank
200m jog
5000m row @ Z1, off every 1000m for 3/side moderate/tough KB windmills
PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted supinated CTB pull-up, 3 x 4-6; :60 rest
B2. 1 toes-to-bar + 1 CTB pull-up, 3 x 4 (so 8 reps total, 4 of each, goal is unbroken); 2:00 rest
+
10:00 @ 80%:
10 alternating shoulder taps facing wall (top of wall walk)
50m Farmer's walk, 70/hand
5 perfect ring push-ups
10 moderate Russian kettlebell swings, nothing above 53
+
3 rounds not for time:
:30/side plank
200m jog
@ Active
AM
complete with 53lb windmills
PM
A. complete
B1. 168(6), 173(4), 173(4) on fat bar
B2. complete on fat bar
+
5 rounds even with 53lb swings
+
complete
Today was much better than yesterday! Much less demoralizing.
Supinated pull-ups are so uncomfortable for my wrists/elbows, but it's crazy how strong and easy the actual pulling is with that grip. Limited by the amount of time holding the supinated position, could have probably gotten 4 reps with a bit more weight.
The TTB/CTB combo was really fun! I was able to butterfly out of the CTB right into the next TTB, then a normal gymnastics kip out of the TTB. Cool beans.
Pushed the 10:00 piece closer to 90% - just kept a steady pace throughout, with smooth transitions. Hard to find a place to slow down on this.
Ready to add some different stuff in the mix... (insert grimace emoji with all the teeth).
Today was much better than yesterday! Much less demoralizing.
Supinated pull-ups are so uncomfortable for my wrists/elbows, but it's crazy how strong and easy the actual pulling is with that grip. Limited by the amount of time holding the supinated position, could have probably gotten 4 reps with a bit more weight.
The TTB/CTB combo was really fun! I was able to butterfly out of the CTB right into the next TTB, then a normal gymnastics kip out of the TTB. Cool beans.
Pushed the 10:00 piece closer to 90% - just kept a steady pace throughout, with smooth transitions. Hard to find a place to slow down on this.
Ready to add some different stuff in the mix... (insert grimace emoji with all the teeth).
07 August 2015
Friday
AM
5000m row @ Z1, off every 1000m for 4 alternating Turkish get-ups, light
PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted pull-up, 3-2-1; :60 rest
B2. CTB pull-up clusters, 3 x 4.4.4 (each 4 must be unbroken; short rest between 4s, 2:00 rest
+
15:00 @ 80%:
3 wall walks
50m tough Farmer's walk
10 burpees
25 row calories
+
3 rounds not for time:
10 light kettlebell swings
:30/side plank
200m jog
5000m row @ Z1, off every 1000m for 4 alternating Turkish get-ups, light
PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted pull-up, 3-2-1; :60 rest
B2. CTB pull-up clusters, 3 x 4.4.4 (each 4 must be unbroken; short rest between 4s, 2:00 rest
+
15:00 @ 80%:
3 wall walks
50m tough Farmer's walk
10 burpees
25 row calories
+
3 rounds not for time:
10 light kettlebell swings
:30/side plank
200m jog
@ Active
AM
complete; subbed 4/side kettlebell windmills @35
PM
A. complete
B1. 26(3), 35(3), 42.5(1) @167.8, pronated on fat bar
B2. 2 sets complete, 4.3.2 on 3rd set, all butterflied on fat bar
+
3 rounds + 3 wall walks with 70/hand for Farmer's walk
+
complete with 35lb kettlebell swings
Knee is still a little too bruised/tender to kneel on it, so opted out of the TGUs.
Bear crawls were easy.
One of the coaches tipped me off to grippier bars - they are homemade bars hanging from the garage door frame made of aluminum pipe from Home Depot. They're fat, but nice and grippy! The bars on their rig are seriously useless. Weighted pull-ups felt good, did the extra rep at 35 because I knew I could get it (PR for 3). All CTBs butterflied and smooth, until I almost ripped on the last set and dropped off early.
15:00 piece was fine, felt good to breathe. Burpees are back to normal. 70/hand is the heaviest they have, more moderate than tough.
No issues with the NFT piece. Jogging is totally fine, and now that the swelling is 99% gone, knee doesn't even have that weird feeling. Huzzah!
Extremely relieved with how well the knee is coming along!
25 June 2015
Thursday
AM
5000m row @ Z1, off every 1000m for a few minutes of mobility work of choice
PM
A. Power cleans, 3-3-3-3 touch-and-go all moderate; :90 rest
B. Behind-the-neck shoulder press, 3 x 7-9, 31X1; 2:00 rest
C. Glute-ham raises, 3 x 5-10, 31X1 using stick for assistance; 2:00 rest
+
10:00 @ 80%:
1 rope climb
10 AirDyne calories
3 wall walks
10 AirDyne calories
+
800m walk cool-down
5000m row @ Z1, off every 1000m for a few minutes of mobility work of choice
PM
A. Power cleans, 3-3-3-3 touch-and-go all moderate; :90 rest
B. Behind-the-neck shoulder press, 3 x 7-9, 31X1; 2:00 rest
C. Glute-ham raises, 3 x 5-10, 31X1 using stick for assistance; 2:00 rest
+
10:00 @ 80%:
1 rope climb
10 AirDyne calories
3 wall walks
10 AirDyne calories
+
800m walk cool-down
AM
complete
PM
A. 125, 135, 145, 150
B. 53, 58(8), 58(7)
C. 10, 10, 10 - no stick needed
+
4 rounds even
+
complete
Today was awesome! Everything felt good.
Really enjoyed the change of pace on the AM piece, Demetrius and I have been spending a lot of time together...
Power cleans felt EXCELLENT. The triple at 145 was probably the 3 crispest "heavy" power cleans I've ever done.
BTN shoulder press went much better than last week; felt a lot stronger and my left shoulder didn't complain nearly as much.
Had no issues holding the tempo on the GH raises, so didn't use a stick. Hamstrings are toasted from this week though... Eeesh.
Pushed the 10:00 piece a little closer to 90% - this was super fun!
22 April 2015
Wednesday
AM
3 sets @ 70%:
5 ring dips, emphasize the kip
6 alternating pistols
250m row
2:00 walk rest
+
For time @ 70%:
400m run
15m handstand walk
100m Farmer's walk, 70/hand
10 wall walks
30 AirDyne calories
PM
10:00 light scap activation
+
10 sets:
500m row @ 85%
2:00 walk rest
AM
complete
+
12:16
PM
complete
+
2:00.1
2:00.0
1:59.9
2:00.0
2:00.2
2:00.0
2:00.1
2:00.1
2:00.1
2:00.0
Really enjoying the current trend of some different stuff in the AM!
3 sets @ 70%:
5 ring dips, emphasize the kip
6 alternating pistols
250m row
2:00 walk rest
+
For time @ 70%:
400m run
15m handstand walk
100m Farmer's walk, 70/hand
10 wall walks
30 AirDyne calories
PM
10:00 light scap activation
+
10 sets:
500m row @ 85%
2:00 walk rest
AM
complete
+
12:16
PM
complete
+
2:00.1
2:00.0
1:59.9
2:00.0
2:00.2
2:00.0
2:00.1
2:00.1
2:00.1
2:00.0
Really enjoying the current trend of some different stuff in the AM!
Trying to figure out how to kip... sometimes it works, sometimes it doesn't. Pistols were fine, I keep anticipating my knee hurting but the cortisone is still magic. It's kind of like the TV is on mute, and you should be hearing the sound but you don't. It's weird, but I'll take it.
Run felt good. Handstand walk unbroken. Farmer's walk felt heavy. Wall walks were excruciatingly slow.
Rows are getting pretty challenging. Eeesh. I kinda like it, though.
On another note, I weighed myself this morning, and, for perhaps the first time in my entire life, I was disappointed to see that I had not gained any weight. I was thinking that the only explanation for my new-found inability to dip out of muscle-ups was that I was up a few lbs, and I was okay with that, because that meant there was an easy explanation and a problem to be solved. Unfortunately that turned out not to be the case, I've been steady at 163-165 since mid-November (164.6 today). Sooooo... what the hell is going on? Bueller?
Rows are getting pretty challenging. Eeesh. I kinda like it, though.
On another note, I weighed myself this morning, and, for perhaps the first time in my entire life, I was disappointed to see that I had not gained any weight. I was thinking that the only explanation for my new-found inability to dip out of muscle-ups was that I was up a few lbs, and I was okay with that, because that meant there was an easy explanation and a problem to be solved. Unfortunately that turned out not to be the case, I've been steady at 163-165 since mid-November (164.6 today). Sooooo... what the hell is going on? Bueller?
07 April 2015
Tuesday
AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 3 kipping handstand push-ups
PM
A. Muscle-ups, 10 x 1; begin a rep every :60
B. Close-grip bench press, build to a tough set of 3
+
3 sets @ 70-80-90%:
3 rope climbs
6 wall walks
12 toes-to-bar
24 AirDyne calories
3:00 walk rest
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 3 kipping handstand push-ups
PM
A. Muscle-ups, 10 x 1; begin a rep every :60
B. Close-grip bench press, build to a tough set of 3
+
3 sets @ 70-80-90%:
3 rope climbs
6 wall walks
12 toes-to-bar
24 AirDyne calories
3:00 walk rest
AM
complete
PM
A. complete, no misses
B. 149
+
6:55
5:47
4:56
A. complete, no misses
B. 149
+
6:55
5:47
4:56
Handstand push-ups felt really good this morning! Played with bringing my knees down while I was lowering my head so that I don't rest at the bottom - this is a big improvement. Videoed a couple, and I still am only using like a half of a kip...
SO RELIEVED that today was a good day for muscle-ups. No misses, and even hit a double on the 10th set. All on the fat rings. If only I could figure out how to kip the dip...
Bench press felt heavy.
3 sets were good, the last set was definitely tough. Rope climbs actually felt surprisingly good, I had a really good lock on the rope with my feet today. Wall walks were easy. Toes to bar broken 6/6 on the first two rounds and 4/4/4 on the last round. Easiest to manage pace on the AirDyne, over a minute difference on this piece alone from the first round to the third...
SO RELIEVED that today was a good day for muscle-ups. No misses, and even hit a double on the 10th set. All on the fat rings. If only I could figure out how to kip the dip...
Bench press felt heavy.
3 sets were good, the last set was definitely tough. Rope climbs actually felt surprisingly good, I had a really good lock on the rope with my feet today. Wall walks were easy. Toes to bar broken 6/6 on the first two rounds and 4/4/4 on the last round. Easiest to manage pace on the AirDyne, over a minute difference on this piece alone from the first round to the third...
02 March 2015
Monday - 15.1
AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 5 box jump w/step-down, 20
PM
15.1/15.1a
+
10:00 @ very easy pace:
30 AirDyne calories
10 wall balls
1 rope climb
3 wall walks
+
10:00 mobility work of choice
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 5 box jump w/step-down, 20
PM
15.1/15.1a
+
10:00 @ very easy pace:
30 AirDyne calories
10 wall balls
1 rope climb
3 wall walks
+
10:00 mobility work of choice
AM
complete, subbed 10 step-ups/step-downs
PM
15.1: 106
15.1a: 201
+
complete
+
complete
15.1: 106
15.1a: 201
+
complete
+
complete
Definitely pissed off my knee a bit on the heavy cleans from Friday... it's not terrible, but it did not like the box jumps today, and I figured there was no point aggravating it further, especially with the 15.1 redo. It's not that bad, if box jumps come up this week I'll be fine, just would rather be safe than sorry.
I was really nervous going into the 15.1 redo... I really, really wanted to hit 201 again. Broke all the deadlifts 5/5 and all singles on the snatches, with quite a bit of transition time. I started off doing singles on the toes to bar, but I actually felt less fatigued doing sets of 5 with a longer break in between sets, so after the first 10 that's what I did. Clean and jerked 156, 186, 196, 201. I've never made such a large jump going to 185 before (I jumped 145 to 175 while warming up, and that was a first as well), but I almost always will take 10lb jumps once I'm around 165. So that's the first cool thing about this, knowing that I can hit 185 solidly and after a large jump. I hit 196 with about 2:30 left (also I've never skipped 190 before, so that's cool), and opted to take the extra rest and make one good attempt at 201 instead of rushing the 201 and going for a 5th attempt. None of my reps were nearly as crisp as they felt on Friday, but obviously I'm super happy with matching Friday's PR. I'd kinda like to test a clean and jerk max under less stressful conditions! I know I've got 205 for sure, maybe even a little more.
Got through one round + 20something calories on the 10:00 piece. Mobility complete, hip and ankle.
Great start to the Open! Ready for week 2. I wouldn't mind some CTBs.
I was really nervous going into the 15.1 redo... I really, really wanted to hit 201 again. Broke all the deadlifts 5/5 and all singles on the snatches, with quite a bit of transition time. I started off doing singles on the toes to bar, but I actually felt less fatigued doing sets of 5 with a longer break in between sets, so after the first 10 that's what I did. Clean and jerked 156, 186, 196, 201. I've never made such a large jump going to 185 before (I jumped 145 to 175 while warming up, and that was a first as well), but I almost always will take 10lb jumps once I'm around 165. So that's the first cool thing about this, knowing that I can hit 185 solidly and after a large jump. I hit 196 with about 2:30 left (also I've never skipped 190 before, so that's cool), and opted to take the extra rest and make one good attempt at 201 instead of rushing the 201 and going for a 5th attempt. None of my reps were nearly as crisp as they felt on Friday, but obviously I'm super happy with matching Friday's PR. I'd kinda like to test a clean and jerk max under less stressful conditions! I know I've got 205 for sure, maybe even a little more.
Got through one round + 20something calories on the 10:00 piece. Mobility complete, hip and ankle.
Great start to the Open! Ready for week 2. I wouldn't mind some CTBs.
14 December 2014
Sunday
10:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
AMRAP in 10:00:
1 rope climb
Farmer's walk to opposite wall, 70/hand
3 wall walks
Farmer's walk back to rope
+
15 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
+
10:00 focused hip & ankle mobility
+
AMRAP in 10:00:
1 rope climb
Farmer's walk to opposite wall, 70/hand
3 wall walks
Farmer's walk back to rope
+
15 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
+
10:00 focused hip & ankle mobility
Complete
+
6 rounds
+
Complete
+
Complete
Chill day.
Muscle up attempts weren't as good today as they were yesterday, traps and dippers are really sore.
AMRAP went well, was thinking 5 rounds would be reasonable, so I was happy to get 6. Grip was completely blown up, eeesh. Still spent too long looking at the rope before jumping up, but it's much better than it used to be (never more than 0:15). Once I jumped, the climbs were fast and easy.
Never thought I would say this, but I miss the rows. I like the mental challenge.
04 October 2014
Saturday
AM
10:00 @ 70% of [200m jog + 5 glute-ham sit-ups]5:00 rest
10:00 @ 70% of [max freestanding handstand hold + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Squat clean & split jerk gauntlet, 1 every :60 starting @ 145 and adding 5 every :60
B1. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 2 x 1.1 very heavy; :30 between singles, 2:30 rest
B2. Ring push-ups, 2 x 20 unbroken; 2:00 rest
+
5-4-3-2-1 for time:
Stone-over-shoulder
Wall walks
20 double-unders after every movement
+
1000m row w/increasing effort every 200m so that last 200m is near all-out
AM
complete
PM
A. 180, failed jerk at 185
B1. 205, 215
B2. Complete
+
9:37
+
Complete
Handstand holds weren't 100% static (moved hands around a bit), but was upside-down for 0:25-0:40 each time.
Gauntlet was tough - I was pretty tired by the bar @ 175. Cleans all felt solid, but none of the jerks were crisp. Failed jerk at 185 was way forward.
It was harder to keep my hook grip on the ssgdl than usual...
Ring push-ups felt good and easy!
Stones and wall walks were totally easy, but effing double unders were all over the place today. I think every set following the wall walks was unbroken, but every set following the stones was broken at least once or twice.
Very happy with the row. I started out extremely conservatively, but I LOVED breaking this into 200m chunks. It helped me with pacing and gauging effort (and not going out too hot!), which I always struggle with. Probably should have started around 2:15 and had the second to last chunk around 1:55. Down to 1:43 for the last 5-7 pulls and felt really strong through the finish. Hooray for not ending a Saturday with failure on the erg!
27 September 2014
Saturday
AM
10:00 @ 70% of [200m jog + 5 strict knees-to-elbows]
5:00 rest
10:00 @ 70% of [1 freestanding handstand push-up + 10 row calories]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Squat clean, build quickly to a tough single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 3 x 1 heavy; 2:30 rest
C. Ring push-ups, 3 x 16, 20X1; 2:00 rest
+
For time:
15 hang power cleans, 115
15 wall walks
+
2 sets:
500m row @ hard - goal is faster total time than last week
8:00
AM
complete
PM
A. 195 (PR+5) (video)
B. 215, 225, 235F
C. complete
+
4:25
+
1:49.0 (0:00.4 faster than last week)
1:54.1 (big fat fail)
Freestanding HSPUs are still hit-or-miss. Nailed probably 4 of them on the first try, then had a couple of mishaps on the other 3-4. Just needs practice.
Yay! Super happy for the clean PR. 195 didn't feel that tough at all, but elbows have got to be faster. Got under 200 once, but it was way forward.
Hook grip slipped on the 235 ssgdl at the pause at mid-thigh. Sigh.
Ring push-ups felt great with the easier tempo this week.
Broke the HPCs into 5/5/5, but was only able to do the quick bounce at the bottom for the first set of 5, then the first 2-3 reps of the second and third sets of 5. I kept catching the bar super off balance (like the left side was way higher than the right, or vice versa). That was stupid, I really should be able to do these better at this weight. Finished these at 0:90. Felt like I was taking a long time on the wall walks, but I guess it wasn't that bad (just under 3:00).
First row felt great, and was confident going into the second one. Held 1:45-1:47 for the first 300m, then all of a sudden went from fine to dead with 177m left. Didn't even fade, just went from 1:45 to 2:00 in the span of one pull. Fuck. It felt like someone came over and poured concrete over my legs while I was rowing. Ughhhhhhhh.
10:00 @ 70% of [200m jog + 5 strict knees-to-elbows]
5:00 rest
10:00 @ 70% of [1 freestanding handstand push-up + 10 row calories]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Squat clean, build quickly to a tough single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 3 x 1 heavy; 2:30 rest
C. Ring push-ups, 3 x 16, 20X1; 2:00 rest
+
For time:
15 hang power cleans, 115
15 wall walks
+
2 sets:
500m row @ hard - goal is faster total time than last week
8:00
AM
complete
PM
A. 195 (PR+5) (video)
B. 215, 225, 235F
C. complete
+
4:25
+
1:49.0 (0:00.4 faster than last week)
1:54.1 (big fat fail)
Freestanding HSPUs are still hit-or-miss. Nailed probably 4 of them on the first try, then had a couple of mishaps on the other 3-4. Just needs practice.
Yay! Super happy for the clean PR. 195 didn't feel that tough at all, but elbows have got to be faster. Got under 200 once, but it was way forward.
Hook grip slipped on the 235 ssgdl at the pause at mid-thigh. Sigh.
Ring push-ups felt great with the easier tempo this week.
Broke the HPCs into 5/5/5, but was only able to do the quick bounce at the bottom for the first set of 5, then the first 2-3 reps of the second and third sets of 5. I kept catching the bar super off balance (like the left side was way higher than the right, or vice versa). That was stupid, I really should be able to do these better at this weight. Finished these at 0:90. Felt like I was taking a long time on the wall walks, but I guess it wasn't that bad (just under 3:00).
First row felt great, and was confident going into the second one. Held 1:45-1:47 for the first 300m, then all of a sudden went from fine to dead with 177m left. Didn't even fade, just went from 1:45 to 2:00 in the span of one pull. Fuck. It felt like someone came over and poured concrete over my legs while I was rowing. Ughhhhhhhh.
20 September 2014
Saturday
AM
10:00 @ 70% of [200m jog + 7 toes-to-bar]
5:00 rest
10:00 @ 70% of [15 row calories + 3-5m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Squat clean, build quickly to a tough single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 3 x 1.1 heavy; :10 between reps, 2:30 rest
C. Ring push-ups, 3 x 15, 30X1; 2:00 rest
+
For time:
30 wall walks
+
2 sets:
500m row @ hard - goal is faster total time than last week
8:00
10:00 @ 70% of [200m jog + 7 toes-to-bar]
5:00 rest
10:00 @ 70% of [15 row calories + 3-5m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Squat clean, build quickly to a tough single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 3 x 1.1 heavy; :10 between reps, 2:30 rest
C. Ring push-ups, 3 x 15, 30X1; 2:00 rest
+
For time:
30 wall walks
+
2 sets:
500m row @ hard - goal is faster total time than last week
8:00
AM
complete
PM
A, 185, 195Fx4
B. 195, 205, 215
C. complete
+
5:48 (PR by 6:15)
+
1:49.4
1:47.4
(0:01.5 faster total time than last week)
Another solid training day!
B. 195, 205, 215
C. complete
+
5:48 (PR by 6:15)
+
1:49.4
1:47.4
(0:01.5 faster total time than last week)
Another solid training day!
First time kipping since April... happy to report no shoulder pain whatsoever! 5m easily unbroken on each handstand walk.
Clean @ 185 was the best/crispest it's ever been, so jumped to 195 to try for a PR. First two attempts were just pulls, but on video review, it was definitely high enough. Got under it on the last two attempts, but it was really forward and elbows weren't fast enough. Next time!
Thumbs/grip continue to be the limiting factor on the ssgdl.
Last set of the ring push ups got a little tough, but all unbroken and stuck to tempo.
Last time I did 30 wall walks for time was June 2012 (still in the class), with a time of 12:03. Considered a couple of ways of doing this... decided to do a set of 6 every minute, to finish just under 5:00. That worked for the first 15 reps (done at 2:30), but arms got really fatigued really quickly at that point. Then it became just about not resting, and making myself go a second or two before I was ready. Very cool to have another measure to see how far I've come in 2 years.
Rows were much better this week - was able to hold pace more consistently than last week. First row was 0:00.4 faster than last week, holding a steady 1:48-1:50. Second row was 0:01.1 faster than last week, and was holding 1:45-1:48 for about 200m in the middle, but faded to 1:49-1:50 in the last 200m. Breathing was high but not out of control - it was totally muscle fatigue. Quads are super sore from Thursday, and arms felt trashed after the ring push-ups and wall walks, so considering that, very happy to improve over last week.
Clean @ 185 was the best/crispest it's ever been, so jumped to 195 to try for a PR. First two attempts were just pulls, but on video review, it was definitely high enough. Got under it on the last two attempts, but it was really forward and elbows weren't fast enough. Next time!
Thumbs/grip continue to be the limiting factor on the ssgdl.
Last set of the ring push ups got a little tough, but all unbroken and stuck to tempo.
Last time I did 30 wall walks for time was June 2012 (still in the class), with a time of 12:03. Considered a couple of ways of doing this... decided to do a set of 6 every minute, to finish just under 5:00. That worked for the first 15 reps (done at 2:30), but arms got really fatigued really quickly at that point. Then it became just about not resting, and making myself go a second or two before I was ready. Very cool to have another measure to see how far I've come in 2 years.
Rows were much better this week - was able to hold pace more consistently than last week. First row was 0:00.4 faster than last week, holding a steady 1:48-1:50. Second row was 0:01.1 faster than last week, and was holding 1:45-1:48 for about 200m in the middle, but faded to 1:49-1:50 in the last 200m. Breathing was high but not out of control - it was totally muscle fatigue. Quads are super sore from Thursday, and arms felt trashed after the ring push-ups and wall walks, so considering that, very happy to improve over last week.
13 September 2014
Saturday
AM
10:00 @ 70% of [200m jog + 4 DB man-makers @ 20/hand]
5:00 rest
10:00 @ 70% of [15 row calories + :45 front leaning rest on rings]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 4 x .1 heavy; 2:30 rest
C. Ring push-ups, 3 x 12, 30X1; 2:00 rest
+
For time:
14 hang power cleans, 105
7 wall walks
14 power cleans, 135
7 wall walks
14 deadlifts, 165
+
2 sets:
500m row @ hard - goal is fastest pace sustainable for both
8:00
10:00 @ 70% of [200m jog + 4 DB man-makers @ 20/hand]
5:00 rest
10:00 @ 70% of [15 row calories + :45 front leaning rest on rings]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 4 x .1 heavy; 2:30 rest
C. Ring push-ups, 3 x 12, 30X1; 2:00 rest
+
For time:
14 hang power cleans, 105
7 wall walks
14 power cleans, 135
7 wall walks
14 deadlifts, 165
+
2 sets:
500m row @ hard - goal is fastest pace sustainable for both
8:00
AM
complete
PM
A. 95
B. 195, 205, 215, 215
C. complete
+
8:02
+
1:49.8
1:48.5
95 muscle snatch was not perfect - 90 was better than it has been though, so, progress?
Mis-loaded the bar for the snatch-grip deadlifts - I did 175, 185, 195, 205 before realizing my mistake (thinking I was 20lbs heavier than this.. Dammit, I just thought I was getting better at these! Ha.) Last two singles at 215 were tough to hold the positions.
Ring push-ups much more manageable without a tempo on the way up. All UB.
HPCs and DLs broken 7/7, all singles on the PCs. Could have moved a little bit faster on the wall walks and the 135 PCs.
Row pace was all over the place. Started out a little conservatively on the first one because I wanted to be sure I could match it on the second. Started at 1:48, then bounced from 1:46-1:52 for the remainder. Was right on the edge of falling off for the last 200m even at this pace for the first one. Pace was similar and bounced quite a bit on the second one as well; only difference was that I pushed the last 200m a little harder, knowing I was done for the day. I have no idea how I ever rowed a 1:43/500m. I don't think that's even close to being possible right now.
B. 195, 205, 215, 215
C. complete
+
8:02
+
1:49.8
1:48.5
95 muscle snatch was not perfect - 90 was better than it has been though, so, progress?
Mis-loaded the bar for the snatch-grip deadlifts - I did 175, 185, 195, 205 before realizing my mistake (thinking I was 20lbs heavier than this.. Dammit, I just thought I was getting better at these! Ha.) Last two singles at 215 were tough to hold the positions.
Ring push-ups much more manageable without a tempo on the way up. All UB.
HPCs and DLs broken 7/7, all singles on the PCs. Could have moved a little bit faster on the wall walks and the 135 PCs.
Row pace was all over the place. Started out a little conservatively on the first one because I wanted to be sure I could match it on the second. Started at 1:48, then bounced from 1:46-1:52 for the remainder. Was right on the edge of falling off for the last 200m even at this pace for the first one. Pace was similar and bounced quite a bit on the second one as well; only difference was that I pushed the last 200m a little harder, knowing I was done for the day. I have no idea how I ever rowed a 1:43/500m. I don't think that's even close to being possible right now.
06 September 2014
Saturday
AM
10:00 @ 70% of [200m jog + 5 renegade rows @ 20/hand + 35 single-unders]
5:00 rest
10:00 @ 70% of [15 row calories + 5 burpees over the erg]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 4 x .1.1 heavy; :20 between singles, 2:30 rest
C. Ring push-ups, 3 x 12, 3030; 2:00 rest
+
For time:
12 deadlifts, 145
6 wall walks
8 power cleans, 145
4 wall walks
4 hang power cleans, 145
2 wall walks
+
3 sets:
400m row @ 97%
7:00 rest
10:00 @ 70% of [200m jog + 5 renegade rows @ 20/hand + 35 single-unders]
5:00 rest
10:00 @ 70% of [15 row calories + 5 burpees over the erg]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 4 x .1.1 heavy; :20 between singles, 2:30 rest
C. Ring push-ups, 3 x 12, 3030; 2:00 rest
+
For time:
12 deadlifts, 145
6 wall walks
8 power cleans, 145
4 wall walks
4 hang power cleans, 145
2 wall walks
+
3 sets:
400m row @ 97%
7:00 rest
AM
complete
PM
A. 85
B. 195, 205, 205, 205
C. UB, 7/5, 7/3/2 - tempo is a bitch
+
7:19
+
1:24.2; 1:45.2/500m avg
1:25.5; 1:46.8/500m avg
1:28.4; 1:50.5/500m avg
This was one of the worst training days I've ever had. Woke up exhausted and sore all over, and everything seemed to take twice as much effort as usual. It's not normal to feel like this after a recovery day... perhaps I'm coming down with something?
Barely missed the lock-out on the second rep at 205 on the 2nd and 4th sets of the segmented snatch-grip deadlifts. Also, in previous weeks I've been dropping every rep from the top - today was the first time that I also lowered the reps (with the same pauses).
Deadlifts unbroken (clean grip); power cleans all (not so quick) singles; hang power cleans all (very slow) singles. Tried to go for a double after the first hang power clean and failed; dumped it, re-set, and failed again, so then took my time accumulating the last 3.
Had absolutely zero leg drive on the rower today - faded badly on every set, and faded earlier and earlier as the second and third sets. I think I was at 1:50 or even over that with 200m left on the last one. Disgusting. What a terrible day. I feel like such a disappointment.
B. 195, 205, 205, 205
C. UB, 7/5, 7/3/2 - tempo is a bitch
+
7:19
+
1:24.2; 1:45.2/500m avg
1:25.5; 1:46.8/500m avg
1:28.4; 1:50.5/500m avg
This was one of the worst training days I've ever had. Woke up exhausted and sore all over, and everything seemed to take twice as much effort as usual. It's not normal to feel like this after a recovery day... perhaps I'm coming down with something?
Barely missed the lock-out on the second rep at 205 on the 2nd and 4th sets of the segmented snatch-grip deadlifts. Also, in previous weeks I've been dropping every rep from the top - today was the first time that I also lowered the reps (with the same pauses).
Deadlifts unbroken (clean grip); power cleans all (not so quick) singles; hang power cleans all (very slow) singles. Tried to go for a double after the first hang power clean and failed; dumped it, re-set, and failed again, so then took my time accumulating the last 3.
Had absolutely zero leg drive on the rower today - faded badly on every set, and faded earlier and earlier as the second and third sets. I think I was at 1:50 or even over that with 200m left on the last one. Disgusting. What a terrible day. I feel like such a disappointment.
30 August 2014
Saturday
AM
10:00 @ 70% of [200m jog + 3 strict pull-up + 50 single-unders]
5:00 rest
10:00 @ 70% of [20 row calories + 5 burpees over the erg]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 5 x 1 heavy; 2:30 rest
C. Ring push-ups, 4 x 10, 3030; 2:00 rest
+
For time:
7 power cleans, 125
6 wall walks
5 power cleans, 135
4 wall walks
3 power cleans, 145
2 wall walks
+
3 sets:
:70 row @ 97%
6:00 rest
10:00 @ 70% of [200m jog + 3 strict pull-up + 50 single-unders]
5:00 rest
10:00 @ 70% of [20 row calories + 5 burpees over the erg]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 5 x 1 heavy; 2:30 rest
C. Ring push-ups, 4 x 10, 3030; 2:00 rest
+
For time:
7 power cleans, 125
6 wall walks
5 power cleans, 135
4 wall walks
3 power cleans, 145
2 wall walks
+
3 sets:
:70 row @ 97%
6:00 rest
AM
complete
PM
A. 90
B. 195, 205, 210, 215, 215
C. complete
+
4:52
+
344m; 1:41.7/500m avg
341m; 1:42.6/500m avg
329m; 1:46.3/500m avg
A. 90
B. 195, 205, 210, 215, 215
C. complete
+
4:52
+
344m; 1:41.7/500m avg
341m; 1:42.6/500m avg
329m; 1:46.3/500m avg
I really like the new AM piece on Saturdays. I feel like I'm working a little harder than the old 60:00 z1, mainly because I'm not wasting time in slow transitions or stopping for water. Run pace and row pace were the same, just less moseying about.
Muscle snatch was the same story as last week - 85 was tough and perfect, 90 was tough but not perfect. I don't really know what to do differently here...
Snatch-grip deadlifts felt pretty good; grip slipped a little at mid-thigh on the first rep at 215, but the second rep was solid.
Tempo on the ring push-ups is still challenging; all sets unbroken, but lost the tempo on the last 2-3 of the last set (paused at the top and a faster ascent).
Power clean / wall walk thing was super fun! Power cleans all quick singles. Could have made up a few seconds on the first two rounds of wall walks (pausing on the ground), but happy with effort and time.
And then, the fucking row sprints. Had been dreading this all week after how much last week hurt, and just didn't want to go there again. First set was great. Second set hurt a bit. Third set - never got below 1:44, and faded to 1:52 by the end. Legs felt like concrete, but didn't have the same disoriented / messed up feeling as last week.
Muscle snatch was the same story as last week - 85 was tough and perfect, 90 was tough but not perfect. I don't really know what to do differently here...
Snatch-grip deadlifts felt pretty good; grip slipped a little at mid-thigh on the first rep at 215, but the second rep was solid.
Tempo on the ring push-ups is still challenging; all sets unbroken, but lost the tempo on the last 2-3 of the last set (paused at the top and a faster ascent).
Power clean / wall walk thing was super fun! Power cleans all quick singles. Could have made up a few seconds on the first two rounds of wall walks (pausing on the ground), but happy with effort and time.
And then, the fucking row sprints. Had been dreading this all week after how much last week hurt, and just didn't want to go there again. First set was great. Second set hurt a bit. Third set - never got below 1:44, and faded to 1:52 by the end. Legs felt like concrete, but didn't have the same disoriented / messed up feeling as last week.
23 August 2014
Saturday
AM
10:00 @ 70% of [200m jog + 75 single-unders]
5:00 rest
10:00 @ 70% of [20 row calories + 5m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 4 x 1.1; 2:30 rest
C. Ring push-ups, 3 x 12, 3030; 2:00 rest
+
12 rounds for time @ 80%:
1 power clean, 135
1 wall walk
+
3 sets:
300m row @ 97%
5:00 rest
10:00 @ 70% of [200m jog + 75 single-unders]
5:00 rest
10:00 @ 70% of [20 row calories + 5m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 4 x 1.1; 2:30 rest
C. Ring push-ups, 3 x 12, 3030; 2:00 rest
+
12 rounds for time @ 80%:
1 power clean, 135
1 wall walk
+
3 sets:
300m row @ 97%
5:00 rest
AM
complete
PM
A. 90
+
snatch work with Chelsea Kyle
+
B. 195, 205, 205, 205
C. complete (broke last one 7/5)
+
6:11
+
1:00.9; 1:41.5/500m avg
1:00.9; 1:41.5/500m avg
1:01.8; 1:43.0/500m avg
Today was a great training day! Hooray!
A. 90
+
snatch work with Chelsea Kyle
+
B. 195, 205, 205, 205
C. complete (broke last one 7/5)
+
6:11
+
1:00.9; 1:41.5/500m avg
1:00.9; 1:41.5/500m avg
1:01.8; 1:43.0/500m avg
Today was a great training day! Hooray!
So happy to have a new Z1 routine! HS walks easily unbroken today.
Beyond excited that I'm able to snatch again, and very happy to work with Chelsea Kyle today! Took the first 15:00 of the class to build to the tough muscle snatch - 85 was both tough and perfect; 90 was tough but not perfect (snatch-grip clean and press). Spent the remaining 45:00 working on squat snatches. Built to 105 easily, then stayed there (took a lot of discipline not to add weight, because they were feeling so good!). Pretty sure today was the best/most consistent day I've ever had snatching. I was being very patient on the pull, hitting my hips, and dropping under it really quickly on almost every lift. Still need to work on using my legs more, but at least now I understand what that cue means.
Grip continues to be the limiting factor on the snatch-grip deadlifts.
Tempo on the ring push-ups was brutal. Was able to do it as written on the first two sets, but on the third set, almost couldn't lock out the 7th rep, so jumped down, shook my arms out, then finished the set.
Had 6:00 in mind for the power clean/wall walk piece; happy that I wasn't too far off from that (@ 80%). Very pleased that power cleans @ 135 are now a routine weight for me to hit easily.
First row sprint felt great, and felt like 97%. Second one hurt a fair bit, and was probably closer to 100% effort trying to match the pace from the first one. Wasn't recovered before starting the third one; held pace (1:39-1:41) for the first half but started to fade with 120m remaining, and then totally hit a wall with 40m or so remaining (finished at 1:50). Oh my god. That hurt. A lot. I'm still not feeling right, and it's been over an hour...
Beyond excited that I'm able to snatch again, and very happy to work with Chelsea Kyle today! Took the first 15:00 of the class to build to the tough muscle snatch - 85 was both tough and perfect; 90 was tough but not perfect (snatch-grip clean and press). Spent the remaining 45:00 working on squat snatches. Built to 105 easily, then stayed there (took a lot of discipline not to add weight, because they were feeling so good!). Pretty sure today was the best/most consistent day I've ever had snatching. I was being very patient on the pull, hitting my hips, and dropping under it really quickly on almost every lift. Still need to work on using my legs more, but at least now I understand what that cue means.
Grip continues to be the limiting factor on the snatch-grip deadlifts.
Tempo on the ring push-ups was brutal. Was able to do it as written on the first two sets, but on the third set, almost couldn't lock out the 7th rep, so jumped down, shook my arms out, then finished the set.
Had 6:00 in mind for the power clean/wall walk piece; happy that I wasn't too far off from that (@ 80%). Very pleased that power cleans @ 135 are now a routine weight for me to hit easily.
First row sprint felt great, and felt like 97%. Second one hurt a fair bit, and was probably closer to 100% effort trying to match the pace from the first one. Wasn't recovered before starting the third one; held pace (1:39-1:41) for the first half but started to fade with 120m remaining, and then totally hit a wall with 40m or so remaining (finished at 1:50). Oh my god. That hurt. A lot. I'm still not feeling right, and it's been over an hour...
19 August 2014
Tuesday
AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat
PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Snatch high pull, 7 x 1 @ 110-115% of 1RM snatch; begin a set every :60
C. Back squat, 4-4-4-4 @ 80%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 5-7/arm tough, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 4-5/arm tough, 40X1; :30 rest between arms, :30 rest
+
4 rounds for even times:
7 burpee box jumps, 20
3 wall walks
400m row
2:30 rest
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat
PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Snatch high pull, 7 x 1 @ 110-115% of 1RM snatch; begin a set every :60
C. Back squat, 4-4-4-4 @ 80%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 5-7/arm tough, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 4-5/arm tough, 40X1; :30 rest between arms, :30 rest
+
4 rounds for even times:
7 burpee box jumps, 20
3 wall walks
400m row
2:30 rest
AM
complete with 25lb KB
+
shoulder stuff
PM
A. complete @ 65
B. complete @ 145
C. complete @ 240
D1. 55(7/7), 60(5/5)
D2. 35(3R/4L), 35(5/5)
+
3:17
3:13
3:07
3:04
So happy to get off the AirDyne every 5:00 again! KB OHS were fun.
Barbell felt exceedingly heavy today. Muscle/tall snatches were fine, but the snatch pulls felt like 200lbs.
Back squats were awful. The 4th rep on each set was super ugly. The triple at 280 from a few weeks ago felt easier than 240 today. (WTF? From Saturday?)
Last couple of reps at 55 had suspicious elbow height on the DB rows... also, I don't know what was wrong with the first set of DB presses, but got all 5 on each arm on the second round.
Was dreading the last piece, but it ended up being the best part of the day. Made a conscious effort to pick up the pace a little on the burpee box jumps each round; transitions and wall walks were consistent and rowed between 2:09-2:12. I'm getting better at this kind of stuff; wish I would start to look forward to it instead of dreading it all day...
A. complete @ 65
B. complete @ 145
C. complete @ 240
D1. 55(7/7), 60(5/5)
D2. 35(3R/4L), 35(5/5)
+
3:17
3:13
3:07
3:04
So happy to get off the AirDyne every 5:00 again! KB OHS were fun.
Barbell felt exceedingly heavy today. Muscle/tall snatches were fine, but the snatch pulls felt like 200lbs.
Back squats were awful. The 4th rep on each set was super ugly. The triple at 280 from a few weeks ago felt easier than 240 today. (WTF? From Saturday?)
Last couple of reps at 55 had suspicious elbow height on the DB rows... also, I don't know what was wrong with the first set of DB presses, but got all 5 on each arm on the second round.
Was dreading the last piece, but it ended up being the best part of the day. Made a conscious effort to pick up the pace a little on the burpee box jumps each round; transitions and wall walks were consistent and rowed between 2:09-2:12. I'm getting better at this kind of stuff; wish I would start to look forward to it instead of dreading it all day...
14 August 2014
Thursday
10:00 light scap activation (pick a few pieces from the Drew Cook files)
+
5:00 split jerk tech work, nothing over 95
+
A1. 1 paused front squat, 21X1 + 2 front squats + jerk dip squat, 1-1-1-1-1 tough; :60 rest
A2. Unweighted strict pull-ups on rings, 5 x AMRAP; 2:00 rest
+
10 sets:
10 AirDyne calories @ moderate effort
1 rope climb
2 wall walks
:45 rest
+
For time @ 80%:
100m double overhead DB/KB carry
100m heavy Farmer's walk
+
5:00 split jerk tech work, nothing over 95
+
A1. 1 paused front squat, 21X1 + 2 front squats + jerk dip squat, 1-1-1-1-1 tough; :60 rest
A2. Unweighted strict pull-ups on rings, 5 x AMRAP; 2:00 rest
+
10 sets:
10 AirDyne calories @ moderate effort
1 rope climb
2 wall walks
:45 rest
+
For time @ 80%:
100m double overhead DB/KB carry
100m heavy Farmer's walk
complete
+
complete; also did a few shoulder presses (up to 95)
+
A1. 175, 185, 195, 205, 210
A2. 3, 3, 2, 3, 3
+
complete
+
6:45 with 40s and 100s
Paused front squats felt really good today, but the second front squat got a little tough at 205 (felt better at 210, actually). Strict pull-ups on the rings were very weird; felt like I was expending too much energy trying to keep the rings still.
Transition off the bike and up the rope was very fast (for me) in the first few rounds, but as I got tired, started to lose confidence on the rope climbs and started to hesitate for several seconds...
Dropped the dumbbells every 25m - tried turning with them overhead on the first lap, but got very wobbly and ended up dropping them just past the turn around anyway. Overhead carry done in 3:45. Dropped the turrets every 25m also, and took my sweet time picking them back up again (hey, it said 80%)...
12 August 2014
Tuesday
AM
45:00 AirDyne @ Z1
PM
A. 1 high snatch pull + 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Back squat, build quickly to Saturday's anticipated opener (heavy but a guaranteed good rep)
C1. 1-arm DB row, 2 x 7-9/arm moderate/tough, 11X1; :30 rest between arms, :30 rest
C2. 1-arm DB press, 2 x 5-6/arm light, 40X1; :30 rest between arms, :30 rest
+
3 rounds for even times:
500m row
3 wall walks
30 double-unders
3:00 rest
45:00 AirDyne @ Z1
PM
A. 1 high snatch pull + 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Back squat, build quickly to Saturday's anticipated opener (heavy but a guaranteed good rep)
C1. 1-arm DB row, 2 x 7-9/arm moderate/tough, 11X1; :30 rest between arms, :30 rest
C2. 1-arm DB press, 2 x 5-6/arm light, 40X1; :30 rest between arms, :30 rest
+
3 rounds for even times:
500m row
3 wall walks
30 double-unders
3:00 rest
AM
complete
+
shoulder stuff
PM
A. 53, 53, 53, 53, 63, 63
B. 285 (video)
C1. 40(9), 50(9)
C2. 25(6), 30(6)
+
3:30
3:20
3:17
Snatch complex felt really easy and crisp. Kind of like the tall snatch...
Built very quickly to the 285 back squat (135, 185, 225, 255, 285, with minimal rest). 285 felt heavy, but I think it was mostly because I made a large jump... at least depth was better than last week's 290.
3 rounds were nice and easy (probably too easy... oops). Rowed at 2:16-2:18 and tried not to waste any time on the wall walks. Tripped at 26 on the first set of double unders, but the 2nd and 3rd sets were unbroken. Definitely could have rowed a bit faster (at least 2:10 or so) and still maintained even times.
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