AM
30:00 AirDyne easy flush
PM
1600m sled drag outdoors, light
AM
complete
PM
complete with 80 on the sled
What a perfect Spring afternoon for a sled drag! This was most pleasant.
31 March 2015
2015 Open Recap
This Open season was awesome. Every single week, we had some amazing athletes just destroy the workouts and this was so much fun to watch and be a part of. We've got some pretty cool people here, and I'm proud to call them my friends. This year was really inspiring and quite the bonding experience. I love this place.
And also, progress is just the coolest. It was extremely gratifying to see the last year's work pay off, and I contributed 3 scores to help the team. And on the two weeks where I didn't contribute a score? I completely smashed it relative to where I was a year ago (muscle-ups and handstand push-ups). Thank you, Stephen!
It's these last 3 weeks which have really re-energized my goals and increased my motivation for training. Yes, compared to last year, I saw ridiculously huge improvements, not just in muscle-ups and handstand push-ups but also aerobically (15.5!). But, more than anything, having a taste of success makes me want to do even better and makes me excited for the upcoming year. I know I have the potential and I have the work ethic and I have the coaching in place. Just follow the program and see how far I can go.
Of course, the Open is not everything and it's certainly not why I do this. It's a very nice benchmark for progress and a fun time in the gym to come together for a common goal. A spot on a Regionals team is still an ultimate goal, but it's not my driving force and I'm very aware of the many factors that go into team selection and team competition. I refuse to set a goal that is dependent on other people. I'm just going to show up and put in the work and get better and continue to enjoy training.
Speaking of, I miss training. That was a very long 5 weeks. Can't wait to get back in it.
Highlights:
15.1: hitting a 201lb clean and jerk, twice!
15.2: adding 49 reps to my 14.2 score, which was already decent
15.3: successfully catching muscle-ups under fatigue
15.4: handstand push-up improvement under fatigue
15.5: aerobic and mental improvement in a real nasty workout
30 March 2015
Monday - 15.5 redo
AM
shoulder prep
+
10 sets:
:30 AirDyne @ high aerobic effort
:30 rest
PM
15.5 re-do
- 950-1000 cals/hr throughout
- 12/9/6, 12/9, 8/7, 9 on the barbell, keep rests short and transitions quick
shoulder prep
+
10 sets:
:30 AirDyne @ high aerobic effort
:30 rest
PM
15.5 re-do
- 950-1000 cals/hr throughout
- 12/9/6, 12/9, 8/7, 9 on the barbell, keep rests short and transitions quick
AM
complete
PM
9:41 (0:18 faster than Friday)
Well. The Open is over! Planning to recap in another post.
Today's 15.5 felt like a completely different workout than Friday's 15.5. Not gonna lie, I was very nervous going into this. I felt a lot of pressure to improve and had a better strategy, but was worried that it wouldn't be good enough. I'm very pleased with the improvement over Friday, but still not satisfied. I don't know if this is another instance of overestimating my abilities or what, but I want more. I want to be better, and I know I'm capable of it.
Made a conscious decision to pull back the pace on the rows to something more sustainable and push it on the thrusters. Held 1000 for the 27, then 950ish on 21, 900ish on 15, 950ish on 9 (I think? It's kind of a blur). Broke the thrusters 12/9/6, 9/7/5, 5/5/5, 9. These felt much better than Friday, I think I did a much better job of picking up the bar and limiting the resting at the top. And I tried to just turn off my brain and listen to Stephen (and Conner, thanks buddy!), I was pretty much blacked out for the duration and left the decision making up to them.
Wasn't nearly as wrecked as I was on Friday. It was still extremely unpleasant, but nothing like the first attempt. So of course, now that I'm sitting here with my gelato (finally!) and watching the leaderboard (ugh), I wonder if I could have pushed harder. I wonder if I could have rowed a little faster and kept the same speed on the bar. But I really don't think it would have happened today, I think I really did my best and made the right call to guarantee an improvement. It would have been very risky to try to maintain a faster row pace, I'm 99% certain that this would have resulted in a repeat of Friday with way too much hesitation at the bar. But it's that nagging 1% that has me writing all this.
Anyway. I'm very proud of myself and of the entire group of athletes at CSC. These people make it fun. Onward!
29 March 2015
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.
27 March 2015
Friday - 15.5
AM
mobility @ home
PM
15.527-21-15-9 reps for time of:
Row (calories)
Thrusters
M 95 lb. F 65 lb.
+
10:00 AirDyne @ Z1
+
10:00 mobility work of choice
15.5: 9:59
+
Complete
+
Complete
Eeeeeeeeesh. This was one of the most unpleasant workouts I've ever done, perhaps only second to the row/KBS/burpee tester from OPT. I haven't felt that messed up after a workout in a very, very, very long time. Mentally out of it and nauseous and a little Fran cough and quads are fucking toasted.
I made a series of moderate errors that all added up to result in a pretty poor performance toward the end. Stephen and I decided that I should hold a 1000 cal/hour pace for all the rows, and kick it up a notch in the 9s if I had it, and that I should do all the thrusters unbroken. This is exactly the plan I had been thinking of all day, and I felt really confident going into this. I expected to end up in the low 9:00s and turn in a solid score for the team.
The row felt okay on the 27 and 21, and I held just over 1000 cal/h for pretty much the duration of these. 27 thrusters unbroken, but when I got to maybe 24 or so I started to panic that going unbroken was a bad idea. Slowed down quite a bit on the 21 thrusters, started pausing at the top a lot, so Stephen told me to drop it once. Got back to the 15 calorie row and was fucking done. I legit almost gave up, going just a hair hot in the first two rounds completely kicked me in the gut. I don't think I ever made it over 900 cal/h on the 15. Broke the 15 thrusters 8/7 but these were really slow and transitions were terrible. Found a bit of a gear on the 9 calories, bumped the pace to 1080-1100ish, but this was a terrible idea because then I took a good 0:20-0:30 before picking up the bar for the 9 thrusters. It really felt like physically I couldn't pick up the bar, but I know that's not true and this was a complete mental fail.
Extremely disappointed in myself and I feel like I disappointed Stephen, too. I know I can do much better than this. I'm a little afraid that, now that I know how much it's going to hurt, I won't go there again on Monday. I think a better plan for me will be to break the thrusters once in the first 3 rounds, row at a very slightly less aggressive pace - I was working hard to keep it above 1000, but if it drifts to 980ish and feels like a better rhythm, I might just go with that - and fucking pick up the bar for the set of 9 without hesitation. I need to listen to Stephen when he says to go. He's always right.
Wore just the one knee sleeve and pulled it up/down for every transition except the 9 calorie row. Knee felt okay while I was doing the thrusters, but it's pretty pissed off now. Icing and ibuprofening and mentally preparing to attack this thing again on Monday with a slightly better plan and visualizing giving my best effort to end the Open.
Eeeeeeeeesh. This was one of the most unpleasant workouts I've ever done, perhaps only second to the row/KBS/burpee tester from OPT. I haven't felt that messed up after a workout in a very, very, very long time. Mentally out of it and nauseous and a little Fran cough and quads are fucking toasted.
I made a series of moderate errors that all added up to result in a pretty poor performance toward the end. Stephen and I decided that I should hold a 1000 cal/hour pace for all the rows, and kick it up a notch in the 9s if I had it, and that I should do all the thrusters unbroken. This is exactly the plan I had been thinking of all day, and I felt really confident going into this. I expected to end up in the low 9:00s and turn in a solid score for the team.
The row felt okay on the 27 and 21, and I held just over 1000 cal/h for pretty much the duration of these. 27 thrusters unbroken, but when I got to maybe 24 or so I started to panic that going unbroken was a bad idea. Slowed down quite a bit on the 21 thrusters, started pausing at the top a lot, so Stephen told me to drop it once. Got back to the 15 calorie row and was fucking done. I legit almost gave up, going just a hair hot in the first two rounds completely kicked me in the gut. I don't think I ever made it over 900 cal/h on the 15. Broke the 15 thrusters 8/7 but these were really slow and transitions were terrible. Found a bit of a gear on the 9 calories, bumped the pace to 1080-1100ish, but this was a terrible idea because then I took a good 0:20-0:30 before picking up the bar for the 9 thrusters. It really felt like physically I couldn't pick up the bar, but I know that's not true and this was a complete mental fail.
Extremely disappointed in myself and I feel like I disappointed Stephen, too. I know I can do much better than this. I'm a little afraid that, now that I know how much it's going to hurt, I won't go there again on Monday. I think a better plan for me will be to break the thrusters once in the first 3 rounds, row at a very slightly less aggressive pace - I was working hard to keep it above 1000, but if it drifts to 980ish and feels like a better rhythm, I might just go with that - and fucking pick up the bar for the set of 9 without hesitation. I need to listen to Stephen when he says to go. He's always right.
Wore just the one knee sleeve and pulled it up/down for every transition except the 9 calorie row. Knee felt okay while I was doing the thrusters, but it's pretty pissed off now. Icing and ibuprofening and mentally preparing to attack this thing again on Monday with a slightly better plan and visualizing giving my best effort to end the Open.
26 March 2015
Thursday
AM
mobility @ home
PM
30:00 AirDyne @ Z1
mobility @ home
PM
30:00 AirDyne @ Z1
+
a little more mobility
Goal for the rest of the year: continue to spend as much time on mobility as I have the past 5 weeks.
a little more mobility
Goal for the rest of the year: continue to spend as much time on mobility as I have the past 5 weeks.
25 March 2015
Wednesday
AM
3 sets:
5:00 AirDyne easy
5:00 scap activation & t-spine/anterior shoulder mobility - switch it up set-to-set
PM
A. 1 power clean + 1 thruster, build quickly to a tough set
+
For time @ 90-95%:
30 thrusters, 65
30 bar-facing burpees
+
2:00 rest
+
AMRAP in :60:
Row calories @ 97%
AM
complete
PM
A. 160 (thruster PR +5)
+
3:07
+
20
Awesome day! Everything felt excellent.
Power cleans were very easy. The thrusters were weird starting from the top (as opposed to a squat clean thruster) and I kept wanting to adjust my feet before starting. Felt like I maybe could have gotten 165, but 160 was definitely tough so I called it there. Didn't realize until I got home that it was a PR.
Really enjoyed the thruster/burpee workout (WHAT?! this is starting to get weird). Thrusters easily unbroken in 0:55, steady on the burpees. Wore one bees knee on the left knee only, which was a little weird and imbalanced when starting out but it ended up being fine, and I had very minimal pain when doing the thrusters. It didn't take any time at all to pull it down, so that's a viable option for the future. Hopefully 15.5 won't be something where I would have to pull it up and down multiple times...
Errrrr... went out WAY hot on the row. I still don't really know how to pace properly when watching calories. Held 1400-1500 cal/h for the first 0:35 and then completely hit a brick wall, my legs just stopped working. Finished it out around 1100 cal/h. That hurt.
3 sets:
5:00 AirDyne easy
5:00 scap activation & t-spine/anterior shoulder mobility - switch it up set-to-set
PM
A. 1 power clean + 1 thruster, build quickly to a tough set
+
For time @ 90-95%:
30 thrusters, 65
30 bar-facing burpees
+
2:00 rest
+
AMRAP in :60:
Row calories @ 97%
AM
complete
PM
A. 160 (thruster PR +5)
+
3:07
+
20
Awesome day! Everything felt excellent.
Power cleans were very easy. The thrusters were weird starting from the top (as opposed to a squat clean thruster) and I kept wanting to adjust my feet before starting. Felt like I maybe could have gotten 165, but 160 was definitely tough so I called it there. Didn't realize until I got home that it was a PR.
Really enjoyed the thruster/burpee workout (WHAT?! this is starting to get weird). Thrusters easily unbroken in 0:55, steady on the burpees. Wore one bees knee on the left knee only, which was a little weird and imbalanced when starting out but it ended up being fine, and I had very minimal pain when doing the thrusters. It didn't take any time at all to pull it down, so that's a viable option for the future. Hopefully 15.5 won't be something where I would have to pull it up and down multiple times...
Errrrr... went out WAY hot on the row. I still don't really know how to pace properly when watching calories. Held 1400-1500 cal/h for the first 0:35 and then completely hit a brick wall, my legs just stopped working. Finished it out around 1100 cal/h. That hurt.
24 March 2015
Tuesday
AM
20:00 AirDyne very easy
+
10:00 mobility work of choice
PM
5 sets:
100m sled drag indoors tough
1-2 muscle-ups - don't force anything
20:00 AirDyne very easy
+
10:00 mobility work of choice
PM
5 sets:
100m sled drag indoors tough
1-2 muscle-ups - don't force anything
AM
complete
PM
complete
135-145 on the sled
This was one of my favorite recovery pieces I've ever had! I love both sled drags and muscle-ups, and this was most enjoyable. Did the first round with 135 on the sled but it really wasn't tough at all, so added a 10 for the remaining 4 rounds. 145 still wasn't too tough, but it added up by the end. Alternated backward/forward every 25m.
Decided that I need to take the training wheels off and learn to be comfortable doing muscle-ups on the fat (ok, normal) rings. Failed more than I would have liked (3 or 4) but successfully made one MU every round. I just feel like I can't be as aggressive on the turnover, my hands don't slide nearly as easily over the rings. Just need to get used to it.
Saw Balza this morning - that spot on the back lateral corner has been creeping up again, and no matter how much time I spend smashing it, I can't get it to go away for more than a few minutes at a time. After yesterday's miserable experience with the thrusters, I decided to take any help I can get before 15.5 this weekend. Basically, everything in and around my knee is super pissed off, including hamstrings and both gastroc heads and all the little things that attach at the fibular head and all the tendons that attach on the medial tibia. We're not sure if this is all happening because I'm subconsciously altering how I'm loading that leg to protect the meniscus? This has me concerned that there's something else going on, and if I go back to see Tim and he says "ok yeah, let me clean up the meniscus" and that doesn't solve the problem, I'd be really upset. The meniscus fraying was the only abnormal finding on the MRI. I feel like I'm back at square one. It's been six fucking months. Fuck.
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.
22 March 2015
21 March 2015
Saturday - 15.4 redo
AM
20:00 AirDyne @ Z1
+
20:00 shoulder mobility + scap work
PM
15.4 re-do
AM
complete
PM
15.4: 49 (3:15) - +11 over Friday and 0:52 faster split
So relieved that today's redo went so much better than yesterday! It was a combination of the thorough shoulder warm-up in the AM session, and knowing what to expect, and having a better plan, and placing my clock so that I could see it at the wall. Definitely am happy with this score considering my skill level on handstand push-ups at the moment.
Broke the HSPUs 3, 3/3, 3/2/2/2, all 2s except for one fail and one single at the end, then 1/1/2 at the buzzer. Did a much better job of patiently waiting until I was confident I could get a set of 2, and only failed twice (one in the round of 12 and one in the last minute at the round of 15, both lock-out fails). Having the clock in front of me instead of having to turn around to look at it really helped with pacing. Also did a much better job with the kip, really concentrated on making every rep a strong one with a good kip. Cleans fast and easy, very happy to get another set here. Really pleased that I burned through the first 3 rounds almost a minute faster than yesterday and bought myself a lot of time to finish the round of 12.
I don't particularly feel the need to do this again on Monday- I would, just to accumulate the handstand push-up reps, but I'm content with today's score. For now. I still want to crush this next year.
20:00 AirDyne @ Z1
+
20:00 shoulder mobility + scap work
PM
15.4 re-do
AM
complete
PM
15.4: 49 (3:15) - +11 over Friday and 0:52 faster split
So relieved that today's redo went so much better than yesterday! It was a combination of the thorough shoulder warm-up in the AM session, and knowing what to expect, and having a better plan, and placing my clock so that I could see it at the wall. Definitely am happy with this score considering my skill level on handstand push-ups at the moment.
Broke the HSPUs 3, 3/3, 3/2/2/2, all 2s except for one fail and one single at the end, then 1/1/2 at the buzzer. Did a much better job of patiently waiting until I was confident I could get a set of 2, and only failed twice (one in the round of 12 and one in the last minute at the round of 15, both lock-out fails). Having the clock in front of me instead of having to turn around to look at it really helped with pacing. Also did a much better job with the kip, really concentrated on making every rep a strong one with a good kip. Cleans fast and easy, very happy to get another set here. Really pleased that I burned through the first 3 rounds almost a minute faster than yesterday and bought myself a lot of time to finish the round of 12.
I don't particularly feel the need to do this again on Monday- I would, just to accumulate the handstand push-up reps, but I'm content with today's score. For now. I still want to crush this next year.
20 March 2015
Friday - 15.4
AM
mobility @ home
PM
15.4:
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
+
10:00 AirDyne @ Z1
+
10:00 mobility work of choice
38 (4:07)
+
complete
+
complete
Well. This is another week where I'm so pleased to see how far I've come (hey, remember when I could only do one handstand push-up every minute and that CLB workout took me 1:17:00? I DO.) but I'm so grounded to see how far I have to go.
Broke the HSPUs 3, 2/2/2, 2/2/2/2/1 + disaster on the round of 12. It took me almost 4 whole minutes to get 11 handstand push-ups - what the actual fuck. I failed a LOT, mostly because I would rush the rest. Never had an issue with the standard - it was pretty easy to just remember to flex my toes, I never had a no-rep for not meeting the standard, it was all failure to lock out or falling off the wall. I need to remember to bring my knees down all the way to my chest in the kip. Why is this so hard for me to remember? The reps were EASY when I did this, and impossible when I got lazy and shorted the kip. Argh.
Cleans were so incredibly easy, I'm sad I only got to do 9. The first 2 sets of 3 were singles, but did the third set TnG for the tiebreak time. Maybe I shouldn't have done that, and I was a little more tired going into the set of 12 than I should have been? Now that I'm thinking about it, I don't think I need to be worried about a tiebreak time with a score of 38.
Planning to re-do tomorrow. I'd like to get a couple more sets of 3 hspus (at least 3/3 on the set of 6) and be a little smarter about not pushing the pace to failure. I think a score of 45 is reasonable and probably close to max effort right now - so I'd just need to get that last HSPU on the 12s then the 6 PC.
Will I ever be good at handstand push-ups? Will I read this post a year from now and laugh? I hope so.
mobility @ home
PM
15.4:
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
+
10:00 AirDyne @ Z1
+
10:00 mobility work of choice
38 (4:07)
+
complete
+
complete
Well. This is another week where I'm so pleased to see how far I've come (hey, remember when I could only do one handstand push-up every minute and that CLB workout took me 1:17:00? I DO.) but I'm so grounded to see how far I have to go.
Broke the HSPUs 3, 2/2/2, 2/2/2/2/1 + disaster on the round of 12. It took me almost 4 whole minutes to get 11 handstand push-ups - what the actual fuck. I failed a LOT, mostly because I would rush the rest. Never had an issue with the standard - it was pretty easy to just remember to flex my toes, I never had a no-rep for not meeting the standard, it was all failure to lock out or falling off the wall. I need to remember to bring my knees down all the way to my chest in the kip. Why is this so hard for me to remember? The reps were EASY when I did this, and impossible when I got lazy and shorted the kip. Argh.
Cleans were so incredibly easy, I'm sad I only got to do 9. The first 2 sets of 3 were singles, but did the third set TnG for the tiebreak time. Maybe I shouldn't have done that, and I was a little more tired going into the set of 12 than I should have been? Now that I'm thinking about it, I don't think I need to be worried about a tiebreak time with a score of 38.
Planning to re-do tomorrow. I'd like to get a couple more sets of 3 hspus (at least 3/3 on the set of 6) and be a little smarter about not pushing the pace to failure. I think a score of 45 is reasonable and probably close to max effort right now - so I'd just need to get that last HSPU on the 12s then the 6 PC.
Will I ever be good at handstand push-ups? Will I read this post a year from now and laugh? I hope so.
19 March 2015
Thursday
AM (made up from yesterday)
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation
PM
30:00 AirDyne @ Z1
PM
complete
+
a little more mobility
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation
PM
30:00 AirDyne @ Z1
AM
complete
PM
complete
+
a little more mobility
18 March 2015
Wednesday
AM
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation
PM
A. 6 deadlifts + 4 hang power cleans + 2 shoulder-to-overheads, 3 x 1 @ 105-115-125; 2:00 rest
+
AMRAP in 3:00:
10 power cleans, 85
10 handstand push-ups
10 power cleans, 105
10 handstand push-ups
10 power cleans, 125
max handstand push-ups
+
2:00 rest
+
For time:
20 burpees w/2-hand touch to 6" target
AM
deferred to tomorrow
PM
A. complete
+
32 reps total
+
0:46
Great training day! It was a lot of fun to train with my buds. The barbell complex was really fun, I wouldn't be mad if a complex like this showed up in the Open. Tried to be very efficient and not hang on to the bar any more than I needed to, which was easy at 105 and 115 and still good at 125 but required a little more focus on the HPC.
The AMRAP actually went better than I thought it would. PC at 85 unbroken, then HSPUs broken 4/2/2/2, then broke the 105 PC 5/3/1/1, then had time for two single HSPUs (tried for a double at the buzzer but failed). Was at the 105 PC with exactly 1 minute remaining. Progress! Slowly but surely, handstand push-ups are coming along.
Burpees were super easy, I went out way too conservatively. I was being quick but steady, definitely not moving at max speed until I was somewhere around 11 and realized I could push the pace much faster. Dare I say.. I actually kind of like burpees now? Who am I?
17 March 2015
Tuesday
AM
24 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50% (10:00 mobility work of choice after set 12)
PM
5000m row @ Z1, off every 5:00 for 10m handstand walk
24 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50% (10:00 mobility work of choice after set 12)
PM
5000m row @ Z1, off every 5:00 for 10m handstand walk
AM
complete
PM
complete
+
mobility clinic
+
mobility clinic
16 March 2015
Monday
AM
shoulder prep
+
20:00 AirDyne @ Z1
PM
A. Back squat, take your time & build to a moderate triple, adjust range of motion to avoid knee pain, cut if needed...
+
3 sets increasing efffort:
30 row calories
20 box jumps or step-up/step-downs OR 20 kettlebell swings @ 53
10 erg-facing burpees
3:00 walk rest
+
10:00 mobility work of choice
shoulder prep
+
20:00 AirDyne @ Z1
PM
A. Back squat, take your time & build to a moderate triple, adjust range of motion to avoid knee pain, cut if needed...
+
3 sets increasing efffort:
30 row calories
20 box jumps or step-up/step-downs OR 20 kettlebell swings @ 53
10 erg-facing burpees
3:00 walk rest
+
10:00 mobility work of choice
AM
complete
PM
A. 235
+
4:39
4:01
3:26
all box jumps, 20"
+
complete
Hooray for back squats! I really thought I would never see another back squat again. Once again, bees knees are magic. Really almost zero pain while using them, but as soon as I pulled them down I could feel it. Nothing sharp, just a bit achy (normal occurrence pretty much all the time). Depth was good, videoed a couple to make sure. Sad to realize how heavy 235 feels these days...
3 sets were good. Knee tolerated the box jumps just fine, so stuck with those throughout. Rowed at 700/850/>1000 cal/hr. Box jumps after rowing were interesting, failed one on the last set (no blood, just an adrenaline rush). Burpees got nice and fast on the last set.
And then did 3 sets of 2 unbroken muscle-ups :)
+
4:39
4:01
3:26
all box jumps, 20"
+
complete
Hooray for back squats! I really thought I would never see another back squat again. Once again, bees knees are magic. Really almost zero pain while using them, but as soon as I pulled them down I could feel it. Nothing sharp, just a bit achy (normal occurrence pretty much all the time). Depth was good, videoed a couple to make sure. Sad to realize how heavy 235 feels these days...
3 sets were good. Knee tolerated the box jumps just fine, so stuck with those throughout. Rowed at 700/850/>1000 cal/hr. Box jumps after rowing were interesting, failed one on the last set (no blood, just an adrenaline rush). Burpees got nice and fast on the last set.
And then did 3 sets of 2 unbroken muscle-ups :)
15 March 2015
14 March 2015
Saturday
AM
24 sets:
:30 AirDyne easy
:30 AirDyne easier
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Power clean, build quickly to a tough single
+
6 rounds for even times:
5 handstand push-ups
250m row
:60 walk rest
+
3 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility
AM
complete
PM
A. 175
+
1:27
1:23
1:27
1:24
1:22
1:22
+
complete
Caught the 175 power clean really low, figured that was tough enough for today.
Handstand push-ups felt excellent today! All sets unbroken except the 3rd, where I fell off the wall on the first rep. Except for that one set, the HSPUs took exactly 0:10 each time. Rowed at 2:07/500m ish.
24 sets:
:30 AirDyne easy
:30 AirDyne easier
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Power clean, build quickly to a tough single
+
6 rounds for even times:
5 handstand push-ups
250m row
:60 walk rest
+
3 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility
AM
complete
PM
A. 175
+
1:27
1:23
1:27
1:24
1:22
1:22
+
complete
Caught the 175 power clean really low, figured that was tough enough for today.
Handstand push-ups felt excellent today! All sets unbroken except the 3rd, where I fell off the wall on the first rep. Except for that one set, the HSPUs took exactly 0:10 each time. Rowed at 2:07/500m ish.
13 March 2015
Friday - 15.3
AM
mobility @ home
PM
15.3
14-minute AMRAP:7 muscle-ups
50 wall balls
100 double-unders
+
10:00 AirDyne @ Z1
+
10:00 mobility work of choice
161 (7:41 tie break)
+
complete
+
complete
I have a lot to say about 15.3. I feel like I'll be reflecting on this one for a while.
First of all, let me say (more for myself than anything else) that 3 months ago I got my very first muscle-up (after months and months of hard work and frustration and failure), and I didn't feel consistent with muscle-ups until about 5-6 weeks ago. Today I did 11 muscle-ups within a shoulder-fatiguing workout (plus the 4 I did in warm-up). I have never tested muscle-ups under fatigue, and have never tested the limits of how fast I can push these. Today I did 3 muscle-ups within 0:30, 7 muscle-ups in 3:20, and 4 more muscle-ups after 50 wall-balls and 100 double-unders. That's fucking awesome.
I will say that I was guilty of overestimating my abilities on this. It was a rookie move, but I really thought my muscle-ups wouldn't be affected by the wall-balls and double-unders on the second set as long as I remained aggressive. FALSE. I took almost a whole minute after the double-unders before going for the first muscle-up of the second set, and did 7 total attempts from 8:30-14:00. I turned all of them over, but caught these all reeeeeeeeeeally deep, much deeper than I ever have before. I only was able to dip out of 4 of them, and had 3 really frustrating fails where I just got stuck halfway up the dip. That was surprising, and annoying, and embarrassing. I want to never again be in the position to fail the dip out of a muscle-up. I see a lot of ring dips in my future.
Failed the 4th muscle-up of the first set, too. I did the first 3 in 0:30 and failed the 4th (not sure exactly when I went, but it was within the first minute). I got a little complacent on the aggressiveness and didn't turn it over. I became much more cautious after this, going every 0:40 or so to finish the first set. Pulled up the black knee sleeves while I was resting for the 7th, then immediately transitioned to the wallballs. I think I moved pretty well here, 5 sets of 10 with really small breaks. Knee felt fine. Broke the double-unders 25/25/20/15/15ish (not exactly due to some trips but approximate sets). At about 50 I started to get worried that my shoulders were feeling very tired, so I slowed down quite a bit. I kind of forgot about the tiebreak time, but I could have moved faster here for sure. I just wanted to feel relatively good going into the second set of muscle-ups. Which was probably a good call, considering the fails and all.
I don't feel the need to repeat this workout this weekend. I would probably be a little more cautious on the second set of muscle-ups, and perhaps get 5 instead of 4, maybe convert one of those fails into a make. However, I would be VERY interested in repeating this workout in 3-6 months.
Most of all, this workout makes me hungry for more. I'm beyond thrilled with the progress I've made in the last year, and how much I've changed as an athlete over the past 4 years, but today was a huge wake-up call that I still have so far to go before I reach my full potential. I'm excited and motivated and ready for the challenge. Onward!
12 March 2015
11 March 2015
Wednesday
AM
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation
PM
A. Power clean, 10 x 1 @ 145; begin a rep every :30
+
For time increasing effort w/each movement:
7 muscle-ups
14 power cleans, 115
21 bar-facing burpees
28 row calories
+
:90 rest
+
AMRAP in :90:
Double-unders
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation
PM
A. Power clean, 10 x 1 @ 145; begin a rep every :30
+
For time increasing effort w/each movement:
7 muscle-ups
14 power cleans, 115
21 bar-facing burpees
28 row calories
+
:90 rest
+
AMRAP in :90:
Double-unders
AM
complete
PM
A. complete
+
8:55
+
63 (ugh)
Power cleans were super easy today, done in nanos. Tried to focus on the second pull with the same aggressiveness I would give on a squat clean, which seemed to help. Caught a few of these right in the neck.
Loved the for time piece, I had been looking forward to this all week. Did one MU every 0:40 until the 7th, pushed the last one with minimal rest (0:10 or so) to finish the 7 in under 4:00. Strung a couple of power cleans together in the beginning, but then just did singles. Burpees were steady, and I've really grown to like the rhythm of bar facing burpees. Rowed at >1200 cal/h. The last 6 calories hurt.
Double unders were a HOT MESS today. Never had a set bigger than 20, most of the sets were less than 10 and tripped on the first or second jump probably 15 times. I don't know what was wrong today, grip was a little tired from the row but not horrible, and breathing was high but not out of control. This kind of random inconsistency does not bode well for the remainder of the Open...
+
8:55
+
63 (ugh)
Power cleans were super easy today, done in nanos. Tried to focus on the second pull with the same aggressiveness I would give on a squat clean, which seemed to help. Caught a few of these right in the neck.
Loved the for time piece, I had been looking forward to this all week. Did one MU every 0:40 until the 7th, pushed the last one with minimal rest (0:10 or so) to finish the 7 in under 4:00. Strung a couple of power cleans together in the beginning, but then just did singles. Burpees were steady, and I've really grown to like the rhythm of bar facing burpees. Rowed at >1200 cal/h. The last 6 calories hurt.
Double unders were a HOT MESS today. Never had a set bigger than 20, most of the sets were less than 10 and tripped on the first or second jump probably 15 times. I don't know what was wrong today, grip was a little tired from the row but not horrible, and breathing was high but not out of control. This kind of random inconsistency does not bode well for the remainder of the Open...
10 March 2015
Tuesday
AM
24 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50% (10:00 mobility work of choice after set 12)
PM
5000m row @ Z1, off every 5:00 for :40 front leaning rest on rings
24 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50% (10:00 mobility work of choice after set 12)
PM
5000m row @ Z1, off every 5:00 for :40 front leaning rest on rings
AM
complete
PM
complete
09 March 2015
Monday
AM
shoulder prep
+
20:00 AirDyne @ Z1
PM
A. Front squat, build quickly to a moderate but fast single, nothing over 185
+
3 sets increasing efffort:
9 handstand push-ups
15 wall balls, 14 to 9
21 hand-release push-ups
28 AirDyne calories
3:00 walk rest
+
10:00 mobility work of choice
shoulder prep
+
20:00 AirDyne @ Z1
PM
A. Front squat, build quickly to a moderate but fast single, nothing over 185
+
3 sets increasing efffort:
9 handstand push-ups
15 wall balls, 14 to 9
21 hand-release push-ups
28 AirDyne calories
3:00 walk rest
+
10:00 mobility work of choice
AM
complete
PM
A. 185 easy
+
4:48
3:48
3:44
+
complete
Front squats felt super easy today, 185 would not have even qualified as moderate. Knee felt fine (bees knees).
The 3 sets were definitely at increasing effort, but I pushed the last set of handstand push-ups too soon and failed, which explains the time difference. Broke 5/4 for the first 2, then 5/2/1/F/F/1 on the last set. Wallballs were all unbroken, but 15 still feels like a really large set. Knee felt fine here too (black knee sleeves). I'm continually surprised by how difficult push-ups are. These by far took the most time, and I had to rest more than I would have liked. Took the first AD at 70%, then 90%, then 97% (ouch).
+
4:48
3:48
3:44
+
complete
Front squats felt super easy today, 185 would not have even qualified as moderate. Knee felt fine (bees knees).
The 3 sets were definitely at increasing effort, but I pushed the last set of handstand push-ups too soon and failed, which explains the time difference. Broke 5/4 for the first 2, then 5/2/1/F/F/1 on the last set. Wallballs were all unbroken, but 15 still feels like a really large set. Knee felt fine here too (black knee sleeves). I'm continually surprised by how difficult push-ups are. These by far took the most time, and I had to rest more than I would have liked. Took the first AD at 70%, then 90%, then 97% (ouch).
08 March 2015
07 March 2015
Saturday
AM
24 sets:
:30 AirDyne easy
:30 AirDyne easier
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Power clean clusters, 3 x 1.1.1 @ 75-80% 1RM; :10 between singles, 2:00 rest
+
5 rounds for even times:
6 handstand push-ups
36 double-unders
:90 rest
+
3 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility
AM
complete
PM
24 sets:
:30 AirDyne easy
:30 AirDyne easier
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Power clean clusters, 3 x 1.1.1 @ 75-80% 1RM; :10 between singles, 2:00 rest
+
5 rounds for even times:
6 handstand push-ups
36 double-unders
:90 rest
+
3 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility
AM
complete
PM
A. 145 (78%)
+
0:48
0:47
0:47
0:42
0:41
+
Complete
Legs were a little tired and sore this morning, but otherwise feeling good after yesterday.
Power cleans were nice and easy.
Fell off the wall on one set of handstand push-ups, but kicked right back up. The other 4 sets were unbroken! Tripped on 3 of the 5 sets of double-unders (two of them at 35, grrr). Not sure exactly how I managed to go faster at the end...
Power cleans were nice and easy.
Fell off the wall on one set of handstand push-ups, but kicked right back up. The other 4 sets were unbroken! Tripped on 3 of the 5 sets of double-unders (two of them at 35, grrr). Not sure exactly how I managed to go faster at the end...
06 March 2015
Friday - 15.2
15.2
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern
+
10:00 AirDyne @ Z1
10:00 AirDyne @ Z1
+
10:00 mobility work of choice
10:00 mobility work of choice
15.2: 185 (49 rep improvement over last year)
+
complete, more like 20:00 @ Z0.5
+
complete
Holy shit! This was fantastic. I was really happy when this workout was announced last night, as it was my best finish of the 2014 Open, and I'd like to think I've gotten fitter in the past year. I kind of had a goal of 180ish in mind, I figured I would finish the 14s, hit 16 OHS easily. spend most of the time on the first 16 CTBs, then get a few more OHS before time ran out. And that's exactly what happened! All OHS squat snatched and easily unbroken, CTBs started 4/3/3, 3/3/2/2, then 3/3/3/3, then 2s then singles. I kind of blacked out at one point, I think it was in the second set of 14 CTBs, and I had no idea where I was, what round I was on, or how much time I had left... it's a good thing I just kept going, because I finished these right at the buzzer - probably should have been paying more attention. Rested a really long time before starting the 16 OHS, like 0:45... if I cut this down a bit, I'm pretty confident I could finish the second set of 16 OHS.
Knee felt much better than I expected it would! It had been bugging me all day, so I was a little worried, but it wasn't nearly as bad as it was on the thrusters from Wednesday (same weight, same black knee sleeves...)
I don't really feel like I need to do this again, but my hands didn't tear and my knee feels okay at the moment, so if I need to, I wouldn't be mad. Just sayin'.
Two weeks down... so far, so good. :)
05 March 2015
04 March 2015
Wednesday
AM
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation
PM
A. Overhead squat, 3 x 3-5, 2011; 2:00 rest
B. Muscle-ups, accumulate 6 solid reps; rest as needed
+
10-8-6-4-2 for time @ 97%:
Thrusters @ 65
Burpees w/2-hand touch to 6" target
+
10:00 rest
+
1 set for calories:
:60 AirDyne @ 97%
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation
PM
A. Overhead squat, 3 x 3-5, 2011; 2:00 rest
B. Muscle-ups, accumulate 6 solid reps; rest as needed
+
10-8-6-4-2 for time @ 97%:
Thrusters @ 65
Burpees w/2-hand touch to 6" target
+
10:00 rest
+
1 set for calories:
:60 AirDyne @ 97%
AM
complete
PM
A. 155(5), 165(5), 175(4)
B. complete
+
3:44
+
35 calories on Betty
Overhead squats continue to feel good. Wrists don't like them, but that's too bad. Knee feels fine with heavy weight as long as I have the bees knees on, but warming up with just a bar or even a PVC pipe was pretty unpleasant. Now that it's been a few days, I'm pretty sure I fucked it up almost back to square one with the heavy squat cleans on Friday. God-fucking-dammit.
Muscle-ups felt very easy today, didn't time these but all were done within 5 minutes or so.
The thruster/burpee thing was nasty. I really wanted to smash this, and I'm kind of disappointed that I wasn't closer to 3:00. Mehhh. This was the first time doing thrusters since Gobblers in November, and I was shocked at how much my knee hurt as I was warming up. I changed into the black knee sleeves, but they weren't really doing the trick today. I don't really know what to do about this, there's no way I could have done this workout with the bees knees on, but I think that's the level of support I need for my knee to cooperate. This sucks. Anyway. The round of 10 was nice and fast on both movements, but the rounds of 8 and 6 slowed down considerably. I was having a hard time keeping balance on the thrusters and paused at the top quite a few times, and the burpee speed slowed way down. Also it was really quiet in the gym, which I honestly didn't mind, except I could only hear the sound my my breathing and then I was concerned that I was really out of shape and I'll never be good at this type of thing and then it was over.
The AirDyne sprint was much more difficult this week after doing the thrusters/burpees (last week I wasn't tired going into this at all), so I'm happy to be within 1 calorie, but this hurt a helluva lot more. Went out hot and lost it with about 0:20 remaining. Blah.
B. complete
+
3:44
+
35 calories on Betty
Overhead squats continue to feel good. Wrists don't like them, but that's too bad. Knee feels fine with heavy weight as long as I have the bees knees on, but warming up with just a bar or even a PVC pipe was pretty unpleasant. Now that it's been a few days, I'm pretty sure I fucked it up almost back to square one with the heavy squat cleans on Friday. God-fucking-dammit.
Muscle-ups felt very easy today, didn't time these but all were done within 5 minutes or so.
The thruster/burpee thing was nasty. I really wanted to smash this, and I'm kind of disappointed that I wasn't closer to 3:00. Mehhh. This was the first time doing thrusters since Gobblers in November, and I was shocked at how much my knee hurt as I was warming up. I changed into the black knee sleeves, but they weren't really doing the trick today. I don't really know what to do about this, there's no way I could have done this workout with the bees knees on, but I think that's the level of support I need for my knee to cooperate. This sucks. Anyway. The round of 10 was nice and fast on both movements, but the rounds of 8 and 6 slowed down considerably. I was having a hard time keeping balance on the thrusters and paused at the top quite a few times, and the burpee speed slowed way down. Also it was really quiet in the gym, which I honestly didn't mind, except I could only hear the sound my my breathing and then I was concerned that I was really out of shape and I'll never be good at this type of thing and then it was over.
The AirDyne sprint was much more difficult this week after doing the thrusters/burpees (last week I wasn't tired going into this at all), so I'm happy to be within 1 calorie, but this hurt a helluva lot more. Went out hot and lost it with about 0:20 remaining. Blah.
03 March 2015
Tuesday
AM
24 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50% (10:00 mobility work of choice after set 12)
PM
For time @ 70%:
7 handstand push-ups
2100m row
7 handstand push-ups
2100m row
7 handstand push-ups
24 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50% (10:00 mobility work of choice after set 12)
PM
For time @ 70%:
7 handstand push-ups
2100m row
7 handstand push-ups
2100m row
7 handstand push-ups
AM
Complete
PM
23:21
All hspus unbroken! Rowed at 2:30/500m.
+
A little extra mobility
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.
01 March 2015
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