excellent day @MobilityFit:
handstand push-ups, strict and kipping, to a 25 + abmat
TRX "wall" walks
handstand walking!!!!!
power snatches with Brandon, up to 65lbs (crisp and solid)
bis&tris
Showing posts with label handstandwalk. Show all posts
Showing posts with label handstandwalk. Show all posts
17 November 2016
22 January 2016
Friday
AM
5 sets very easy:
2:00 bike
10-15' handstand walk
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Front squat, 2-2-2-2, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 3-4, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 155
2:00 CTB pull-ups
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 10 overhead squats, 65
5 sets very easy:
2:00 bike
10-15' handstand walk
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
A. Front squat, 2-2-2-2, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 3-4, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 155
2:00 CTB pull-ups
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 10 overhead squats, 65
AM
4 sets complete
subbed 0:60 FLR for the side planks
skimped on the mobility
PM
A. 223 across
B. 130, 140(3), 140(3)
+
with Matt
13 cleans (failed the 14th at 1:55)
0:30 transition
21 CTBs
+
9 minutes complete
Ugh. Today was rough, and then it got worse.
Front squats were super heavy.
Pendlay rows were okay, tough to hang on to the 140.
2:00 pieces were terrible. Like, awful. This was my first time doing this with a partner, and it was nice to practice like this for a change. However, I was shocked at how heavy 155 got, and I took way too long setting up each time. I just remember looking at Matt who wasn't struggling at all and wondering if I misloded the bar because it felt that heavy. Not happy with this.
CTBs were a disaster. Tried to butterfly, did a few sets of 3, then some singles and doubles, some regular kip, and a handful of reps that didn't touch the bar. Fuuuuuuucking A. This is not cool.
The EMOM started off great. No misses on the BMU and buried the depth on the OHS. After the 4th set of OHS, my right shoulder, which has been mildly aggravated for weeks, suddenly got really angry. I went for the 5th set of BMU/TTB anyway, not expecting to generate a big enough kip to make the rep, but I did surprisingly. But as soon as I dropped off the bar, the dull ache in my shoulder/upper arm turned really sharp. It kind of took my breath away and my immediate thought was that I was fucked. Scratched the last set of OHS.
18 January 2016
Monday
AM
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Clean thruster, build quickly to a heavy single
+
AMRAP in 6:00:
1 muscle-up
3 heavy thrusters - you pick the weight
+
3-6-9-12 for time:
Hang squat snatches, 65
Toes-to-bar
+
10:00 easy cool-down of choice
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Clean thruster, build quickly to a heavy single
+
AMRAP in 6:00:
1 muscle-up
3 heavy thrusters - you pick the weight
+
3-6-9-12 for time:
Hang squat snatches, 65
Toes-to-bar
+
10:00 easy cool-down of choice
AM
45:00 of Assault bike, shoulder pre-hab, row, handstand walk
PM
A1/A1. complete
B. 153
+
7 with thrusters @ 105
+
3:20
+
Assault bike complete
Feeling pretty beat up from Saturday, even with being off yesterday. Back is tight and shoulders aren't happy.
The clean part of the clean thruster felt good, but the push-press part of the thruster was tough at 153, so called it there. Definitely qualified as heavy for today.
AMRAP was tough. Muscle-ups were just okay, only caught one rep on the high side, the rest were fairly low catches. Had 0:10 to attempt a muscle-up at the buzzer, and couldn't turn it over (not surprised). Not super happy with this, was hoping for 8 rounds.
For time piece was great through the 9's (all unbroken), then the 12's fell apart. Broke the snatches 6/6, and broke the TTB 6/3/3, with the final 3 without a kip. Happy that I was able to cycle the bar pretty fast, I wasn't sure if you could bounce the bar at the hips like you can for hang cleans, but turns out, you can! I could tell my shoulders were just done though, they were turning over at different speeds from each other... that shouldn't ever happen, but especially not with 65lbs...
+
Assault bike complete
Feeling pretty beat up from Saturday, even with being off yesterday. Back is tight and shoulders aren't happy.
The clean part of the clean thruster felt good, but the push-press part of the thruster was tough at 153, so called it there. Definitely qualified as heavy for today.
AMRAP was tough. Muscle-ups were just okay, only caught one rep on the high side, the rest were fairly low catches. Had 0:10 to attempt a muscle-up at the buzzer, and couldn't turn it over (not surprised). Not super happy with this, was hoping for 8 rounds.
For time piece was great through the 9's (all unbroken), then the 12's fell apart. Broke the snatches 6/6, and broke the TTB 6/3/3, with the final 3 without a kip. Happy that I was able to cycle the bar pretty fast, I wasn't sure if you could bounce the bar at the hips like you can for hang cleans, but turns out, you can! I could tell my shoulders were just done though, they were turning over at different speeds from each other... that shouldn't ever happen, but especially not with 65lbs...
12 January 2016
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees (will probably have to reset below the knees), build quickly to a moderate double
B. Split jerk, 5 x 1 @ 80-85% 1RM; begin a rep every :90
C. Touch-and-go clean-grip deadlifts, 8-8-8-8 speed over load; 2:00 rest
+
For time @ 80%:
100' handstand walk
90 row calories
30 kipping handstand push-ups
200m Farmer's walk, 70/hand
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees (will probably have to reset below the knees), build quickly to a moderate double
B. Split jerk, 5 x 1 @ 80-85% 1RM; begin a rep every :90
C. Touch-and-go clean-grip deadlifts, 8-8-8-8 speed over load; 2:00 rest
+
For time @ 80%:
100' handstand walk
90 row calories
30 kipping handstand push-ups
200m Farmer's walk, 70/hand
AM
subbed 45:00 mixed AirDyne and mobility
PM
A. 155
B. 175 (83.3%)
C. 175 across
+
16:34
Eeeesh, I am not a fan of the hang clean from below the knees. That was a super awkward position, and I didn't feel strong pulling from there at all. Each time I would successfully clean the bar, I was kind of surprised, like "how'd the bar get all the way up here?!"
Split jerks were easy.
Not gonna lie, chose 175 for the clean-grip deadlifts because that was what was already on the bar. Tried to go AFAP, felt like the speed would have been the same with anywhere from 155-195.
FT piece went better than I thought it would. Handstand walk broken 50/50, no problem. Rowed around 800 cal/h. Handstand push-ups actually felt okay today, all sets of 5. Farmer's walk was easy for the first 125m, then grip started to go.
Eeeesh, I am not a fan of the hang clean from below the knees. That was a super awkward position, and I didn't feel strong pulling from there at all. Each time I would successfully clean the bar, I was kind of surprised, like "how'd the bar get all the way up here?!"
Split jerks were easy.
Not gonna lie, chose 175 for the clean-grip deadlifts because that was what was already on the bar. Tried to go AFAP, felt like the speed would have been the same with anywhere from 155-195.
FT piece went better than I thought it would. Handstand walk broken 50/50, no problem. Rowed around 800 cal/h. Handstand push-ups actually felt okay today, all sets of 5. Farmer's walk was easy for the first 125m, then grip started to go.
05 January 2016
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 1 split jerks, 5 x 1 starting @ 145 and adding set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 8-6-4-2; 2:00 rest
C. Kipping handstand push-ups, 3 x :60 steady reps; 2:00 rest
+
For time:
150' handstand walk
30 alternating KB snatch, 35
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 1 split jerks, 5 x 1 starting @ 145 and adding set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 8-6-4-2; 2:00 rest
C. Kipping handstand push-ups, 3 x :60 steady reps; 2:00 rest
+
For time:
150' handstand walk
30 alternating KB snatch, 35
AM
subbed 30:00 AirDyne @ Z1
+
10:00 mobility
PM
A. 145, 155, 160, 165, 170
B. 215(8), 245(6), 265(4), 275(2)
C. 6, 9, 8
+
4:31
Felt like garbage today. I managed to give myself an outbreak of shingles (Jesus, I didn't realize I was THAT stressed out), which started to develop late last night. Saw the MD today and got antivirals, which should shorten the lifespan of the outbreak, but she said that in the days before the rash starts, you can feel as fatigued as when you get the flu. This explains a lot about why I had been feeling so lethargic over the past week. So, now I'm on a high dose of the antiviral medicine, but that's making me super nauseous and made training today rather unpleasant. WHY DOES THIS STUFF HAPPEN TO ME.
Anyway. That being said.
Barbell complex felt better than last week, I think I'm getting more comfortable with the heavier HPC. Everything was crisp except for the final jerk at 170, which I pressed out.
Deadlifts were so freaking heavy. Pulled 215 once and knew that's where I was going to start for the set of 8, even though it was less than last week.
Kipping HSPUs were a disaster. I had a terrible headache by this point in the evening and was super hesitant to drop down onto the mat. I almost scrapped this whole piece (perhaps I should have).
Broke the handstand walk into 3x50', with a lot of rest between segments. Just felt extremely fatigued. The kettlebell snatches went well though, took 0:91 to complete the 30 reps at a steady pace with no breaks. Looking forward to this event at the competition (I assume I'm doing these? I'd like to...).
Felt like garbage today. I managed to give myself an outbreak of shingles (Jesus, I didn't realize I was THAT stressed out), which started to develop late last night. Saw the MD today and got antivirals, which should shorten the lifespan of the outbreak, but she said that in the days before the rash starts, you can feel as fatigued as when you get the flu. This explains a lot about why I had been feeling so lethargic over the past week. So, now I'm on a high dose of the antiviral medicine, but that's making me super nauseous and made training today rather unpleasant. WHY DOES THIS STUFF HAPPEN TO ME.
Anyway. That being said.
Barbell complex felt better than last week, I think I'm getting more comfortable with the heavier HPC. Everything was crisp except for the final jerk at 170, which I pressed out.
Deadlifts were so freaking heavy. Pulled 215 once and knew that's where I was going to start for the set of 8, even though it was less than last week.
Kipping HSPUs were a disaster. I had a terrible headache by this point in the evening and was super hesitant to drop down onto the mat. I almost scrapped this whole piece (perhaps I should have).
Broke the handstand walk into 3x50', with a lot of rest between segments. Just felt extremely fatigued. The kettlebell snatches went well though, took 0:91 to complete the 30 reps at a steady pace with no breaks. Looking forward to this event at the competition (I assume I'm doing these? I'd like to...).
29 December 2015
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 2 split jerks, 5 x 1 starting @ 145 and adding a bit set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 10-8-6; 2:30 rest
C. Kipping handstand push-ups, 10:00 practice/tech work
+
20-15-10 for time @ 90%:
Handstand walk meters
Kettlebell swings, 53
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 2 split jerks, 5 x 1 starting @ 145 and adding a bit set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 10-8-6; 2:30 rest
C. Kipping handstand push-ups, 10:00 practice/tech work
+
20-15-10 for time @ 90%:
Handstand walk meters
Kettlebell swings, 53
AM
subbed 30:00 AirDyne @ Z1
+
10:00 mobility
PM
A. 145, 155, 160, 165, 170
B. 195(10), 225(8), 255(6)
C. complete
+
4:39
Power cleans felt super easy today. Some of the hang power cleans were better than others. Split jerks were easy, but the hardest part of the whole thing was returning the bar to the shoulders for the second split jerk.
Started out a little light on the deadlifts... 10 at 195 was super easy, and 8 at 225 was still fast and easy. Made the big jump to 255 for the set of 6, and speed slowed considerably but it wasn't a max.
Kipping handstand push-ups were a disaster. I set up to Open standard and videoed all of these to make sure heels were legal (no issues). Over the course of the 10:00, I made 3 sets of 5, and 8 sets of 1-3, in which I fell off the wall or lost my balance at the bottom. UGH I HATE THESE. My kip is still kind of pathetic, but when I really try to bring my knees all the way down to my chest, I fall off the wall. More practice, please. At least I'm not failing to lock out reps...
For time piece was hard, my shoulders felt super fatigued right from go. Everything unbroken. Picked up the bell with a decent sense of urgency, but took quite a long transition before each handstand walk to ensure I could complete the distance unbroken. Felt the Christmas cookies here. Blech.
Power cleans felt super easy today. Some of the hang power cleans were better than others. Split jerks were easy, but the hardest part of the whole thing was returning the bar to the shoulders for the second split jerk.
Started out a little light on the deadlifts... 10 at 195 was super easy, and 8 at 225 was still fast and easy. Made the big jump to 255 for the set of 6, and speed slowed considerably but it wasn't a max.
Kipping handstand push-ups were a disaster. I set up to Open standard and videoed all of these to make sure heels were legal (no issues). Over the course of the 10:00, I made 3 sets of 5, and 8 sets of 1-3, in which I fell off the wall or lost my balance at the bottom. UGH I HATE THESE. My kip is still kind of pathetic, but when I really try to bring my knees all the way down to my chest, I fall off the wall. More practice, please. At least I'm not failing to lock out reps...
For time piece was hard, my shoulders felt super fatigued right from go. Everything unbroken. Picked up the bell with a decent sense of urgency, but took quite a long transition before each handstand walk to ensure I could complete the distance unbroken. Felt the Christmas cookies here. Blech.
20 December 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, 5 x 1 @ 145; begin a set every 2:00
+
9-6-3 for time @ high effort:
Strict handstand push-ups
Deadlifts, 185
+
rest as needed
+
For time @ high effort:
30 double-unders
30m handstand walk
30 double-unders
30 kettlebell swings, 53
30 double-unders
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, 5 x 1 @ 145; begin a set every 2:00
+
9-6-3 for time @ high effort:
Strict handstand push-ups
Deadlifts, 185
+
rest as needed
+
For time @ high effort:
30 double-unders
30m handstand walk
30 double-unders
30 kettlebell swings, 53
30 double-unders
AM
45:00 @ Ault Park
+
15:00 mobility @ home
PM
A. complete
+
1:16
+
3:24
Today was a great day. I think the combination of talking about how I've been feeling with a variety of people, knowing I have a break coming very soon, and having a workout I can absolutely smash is magic. I haven't tracked my food since last Monday and I drank 4 nights this week (one of them to excess, eeesh), and getting a glimpse of how my life could be if training isn't a priority wasn't a pretty picture. I'm feeling like that was a good first step in blowing off some steam. Approximately 30 seconds into my hike this morning I just felt happier than I have in several weeks. Thank goodness.
Barbell complex was just okay. Power cleans continue to feel excellent, but hang power cleans are hit or miss if they feel good (but no fails). Some were way better than others. Jerks were easy.
Super happy with the hspu/deadlift workout. I was a little worried going in, because my shoulders are still pretty sore from the other day. But once I started, I felt like I was flying through it. Everything unbroken. It's fun to be good at something. And that something is something I couldn't do at all 6 months ago. Thank you, Stephen, for giving me something I could smash. I needed that.
Rested 15:00 between the two.
The second piece wasn't as exhilarating as the first one, but still went very well. Split the handstand walk 15m/15m, otherwise everything unbroken. Shoulders are completely, 100% done. Yikes.
16 December 2015
Wednesday
AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work
PM
A. Front squat w/no sleeves, 4 x 2-3, 20X1; 2:30 rest
B. Pendlay row, 4 x 3-4, 20X0; 2:00 rest
+
For 14:00:
Evens: 1 bar muscle-up + 4 CTB pull-ups
Odds: 10-15' handstand walk
+
For time @ 90%:
12 stone-over-shoulders, small stone
200m run
50m Farmer's walk, 100/hand
400m run
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work
PM
A. Front squat w/no sleeves, 4 x 2-3, 20X1; 2:30 rest
B. Pendlay row, 4 x 3-4, 20X0; 2:00 rest
+
For 14:00:
Evens: 1 bar muscle-up + 4 CTB pull-ups
Odds: 10-15' handstand walk
+
For time @ 90%:
12 stone-over-shoulders, small stone
200m run
50m Farmer's walk, 100/hand
400m run
AM
subbed 22:00 AirDyne @ Z1
PM
A. 193, 203, 213, 223(2)
B. 143, 153, 158(3), 158(3)
+
3 sets complete
3 failed BMUs
ripped and called it
+
5:30
Got to the gym a little before 5pm and it immediately stressed me out. So many people. So little space for activities.
Front squats felt okay - in nanos and with a belt. Felt like my upper back was rounding quite a bit on the later sets.
Pendlay rows continue to be limited by grip. Can I / should I use straps?
Made my first attempt at a BMU, which surprised me. Doing the CTBs after the BMU was way harder than the TTB last week; the kip wasn't the same. Still able to butterfly, but it wasn't smooth. Missed the 4th and 5th BMU, but still did the CTBs (one of these sets was not butterfly, I was swinging all over the place). Then missed the 6th BMU and ripped, so called it. Handstand walks would have been easy if I had a place to do 10-15', but it was so crowded that I kept moving around each minute to stay out of peoples' way.
Last piece was fast and fun. I always like shouldering stones. Jogged most of the first 200m before I realized that I should be going faster than a jog. FW may have been a bit shorter than a true 50m, there was no space on the comp side where I would normally do 50m so I had to go through the class side while they were doing burpees. Tried to push the pace on the last run, still not a sprint but it was definitely faster than the first 200m.
Then I had a lovely dinner with Brandie and Leah, which was much needed. There was a lot of laughing and also a horrible few minutes after we all ingested very, very potent jalapenos.
Talked with Mike a bit today. I'm taking 2 weeks off from counting macros. He tried to talk me off the ledge that taking some time off won't completely derail all my progress, but I only halfway believe him. Why is my personality wired so that everything is all or nothing? Why am I missing the "moderation" setting?
Got to the gym a little before 5pm and it immediately stressed me out. So many people. So little space for activities.
Front squats felt okay - in nanos and with a belt. Felt like my upper back was rounding quite a bit on the later sets.
Pendlay rows continue to be limited by grip. Can I / should I use straps?
Made my first attempt at a BMU, which surprised me. Doing the CTBs after the BMU was way harder than the TTB last week; the kip wasn't the same. Still able to butterfly, but it wasn't smooth. Missed the 4th and 5th BMU, but still did the CTBs (one of these sets was not butterfly, I was swinging all over the place). Then missed the 6th BMU and ripped, so called it. Handstand walks would have been easy if I had a place to do 10-15', but it was so crowded that I kept moving around each minute to stay out of peoples' way.
Last piece was fast and fun. I always like shouldering stones. Jogged most of the first 200m before I realized that I should be going faster than a jog. FW may have been a bit shorter than a true 50m, there was no space on the comp side where I would normally do 50m so I had to go through the class side while they were doing burpees. Tried to push the pace on the last run, still not a sprint but it was definitely faster than the first 200m.
Then I had a lovely dinner with Brandie and Leah, which was much needed. There was a lot of laughing and also a horrible few minutes after we all ingested very, very potent jalapenos.
Talked with Mike a bit today. I'm taking 2 weeks off from counting macros. He tried to talk me off the ledge that taking some time off won't completely derail all my progress, but I only halfway believe him. Why is my personality wired so that everything is all or nothing? Why am I missing the "moderation" setting?
05 December 2015
Saturday
AM
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch clusters, 5 x 1.1.1; :10 between singles, 2:00 rest
+
5-4-3-2-1 for time:
Muscle-ups
Wall balls, 30 to 9
+
3 sets not for time:
:10 L hang from bar accumulation
:10 L sit on parallettes
5 moderate DB upright rows (both arms at same time)
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch clusters, 5 x 1.1.1; :10 between singles, 2:00 rest
+
5-4-3-2-1 for time:
Muscle-ups
Wall balls, 30 to 9
+
3 sets not for time:
:10 L hang from bar accumulation
:10 L sit on parallettes
5 moderate DB upright rows (both arms at same time)
AM
45:00 complete of row, handstand walk, jog, FLR
+ a little shoulder pre-hab
PM
MobilityFit clinic
+
A1/A2. complete
B. 115 across
+
9:32
+
complete
35/hand
Didn't want to rush through either the AM or PM session today, so opted to train after the mobility clinic. Also, figured that would serve as most of my warm-up...
Snatches didn't feel very crisp today, so decided to stick with a moderate weight that carried no risk of failure. Probably a 50/50 split of true squat snatch and low/parallel power snatch.
Muscle-ups felt terrible today. I don't know what I'm doing wrong or differently. All singles, no fails but almost all extremely low catches. And no discernible kip on the dip, which made a few of these very, very slow lock-outs. This is so aggravating. 30lb wallballs were challenging; hit myself in the face once, lost my balance more than a few times, but never dropped the ball within a set.
L-sit on parallettes was surprisingly challenging after the L-hang. Normally 0:10 wouldn't be anything to write home about.
Really enjoyed Drew's clinic. Honestly, my biggest take-away was that I've been doing a pretty good job keeping up with lower body mobility on my own. None of the stretches was particularly unpleasant, and nothing felt tight or like it really needed stretching. After the clinic was over, I asked Drew about that pesky trigger point on the outside of my upper calf (right below the knee) which has been bothering me the entire time that my knee had been injured, so... 16 months? I can't get to it on my own, and Balza has only been able to get it once, so Drew suggested dry needling. Now that I have real health insurance, I might see if he can knock it out. It's more of an annoyance than anything, but I'd be very happy to see it go.
35/hand
Didn't want to rush through either the AM or PM session today, so opted to train after the mobility clinic. Also, figured that would serve as most of my warm-up...
Snatches didn't feel very crisp today, so decided to stick with a moderate weight that carried no risk of failure. Probably a 50/50 split of true squat snatch and low/parallel power snatch.
Muscle-ups felt terrible today. I don't know what I'm doing wrong or differently. All singles, no fails but almost all extremely low catches. And no discernible kip on the dip, which made a few of these very, very slow lock-outs. This is so aggravating. 30lb wallballs were challenging; hit myself in the face once, lost my balance more than a few times, but never dropped the ball within a set.
L-sit on parallettes was surprisingly challenging after the L-hang. Normally 0:10 wouldn't be anything to write home about.
Really enjoyed Drew's clinic. Honestly, my biggest take-away was that I've been doing a pretty good job keeping up with lower body mobility on my own. None of the stretches was particularly unpleasant, and nothing felt tight or like it really needed stretching. After the clinic was over, I asked Drew about that pesky trigger point on the outside of my upper calf (right below the knee) which has been bothering me the entire time that my knee had been injured, so... 16 months? I can't get to it on my own, and Balza has only been able to get it once, so Drew suggested dry needling. Now that I have real health insurance, I might see if he can knock it out. It's more of an annoyance than anything, but I'd be very happy to see it go.
17 October 2015
Saturday
AM
30:00-60:00 round-the-world of choice or swim
PM
A. Power clean, build to a tough-and-go 2RM
B. Double overhand Romanian deadlift w/straps, build to a heavy double, 4010
+
8:00 @ 80% of [1 rope climb + 30m Farmer's walk @ 70/hand + 4/side 1-arm DB shoulder-to-overhead @ 45]
4:00 rest
8:00 @ 80% of [12 ski erg calories + 20m moderate yoke carry (10m out & back)]
30:00-60:00 round-the-world of choice or swim
PM
A. Power clean, build to a tough-and-go 2RM
B. Double overhand Romanian deadlift w/straps, build to a heavy double, 4010
+
8:00 @ 80% of [1 rope climb + 30m Farmer's walk @ 70/hand + 4/side 1-arm DB shoulder-to-overhead @ 45]
4:00 rest
8:00 @ 80% of [12 ski erg calories + 20m moderate yoke carry (10m out & back)]
AM
30:00 of row, handstand walk, jog, wallballs
PM
A. 150, 160(1)x2
B. 240
+
5 + 15m FW
+
3 + 8 calories with 140 on the yoke
I woke up with a very strong urge to do some wallballs. First time with the 14lb ball since pre-surgery, and first time jumping right into squatting with zero mobility beforehand - great success, on both counts! Can we pleeeeeeease start adding in some more stuff? It's been 12.5 weeks.
Speaking of adding in some more stuff, I tested out some 105lb squat cleans - felt really good! I was a little hesitant at first, but got better a few reps in.
Power cleans were SHIT today. The bar felt so heavy, and I kept catching very low on my chest, even at 135. I did 5 at 160 two weeks ago... this is absurd.
Both 8:00 pieces were fine, although I really dislike the yoke. I picked it up ever so slightly off center on the very first carry and my back felt weird throughout the rest (totally fine now), but that's just something I'm not eager to mess with...
Also, I got to the gym an hour earlier than Chels this afternoon, so to kill some time I played around with ring and bar muscle-ups - hadn't done any bar muscle-ups since I learned them back in the Spring, very happy that I can still do them! (video) As long as my hands aren't feeling like they're going to rip, I'd like to start practicing them more often...
Speaking of adding in some more stuff, I tested out some 105lb squat cleans - felt really good! I was a little hesitant at first, but got better a few reps in.
Power cleans were SHIT today. The bar felt so heavy, and I kept catching very low on my chest, even at 135. I did 5 at 160 two weeks ago... this is absurd.
Both 8:00 pieces were fine, although I really dislike the yoke. I picked it up ever so slightly off center on the very first carry and my back felt weird throughout the rest (totally fine now), but that's just something I'm not eager to mess with...
Also, I got to the gym an hour earlier than Chels this afternoon, so to kill some time I played around with ring and bar muscle-ups - hadn't done any bar muscle-ups since I learned them back in the Spring, very happy that I can still do them! (video) As long as my hands aren't feeling like they're going to rip, I'd like to start practicing them more often...
11 October 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 12 x 1; begin a rep every :40
C. Upright row, 2 x 6-8, 3110; 2:00 rest
+
For time:
30 row calories
90' handstand walk
30 row calories
150 double-unders
30 row calories
90' handstand walk
30 row calories
30:00-60:00 easy walk or hike
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 12 x 1; begin a rep every :40
C. Upright row, 2 x 6-8, 3110; 2:00 rest
+
For time:
30 row calories
90' handstand walk
30 row calories
150 double-unders
30 row calories
90' handstand walk
30 row calories
AM
55:00 complete @ Ault Park with Chels
PM
A1/A2. complete
B. complete
C. 63, 73(6)
+
16:56
Merrrrr another kind of rough day. Feeling a little beat up, especially shoulders.
No misses on the muscle-ups, but a handful were very, very low catches.
Front of shoulders/upper arms felt a little "pinchy" on the upright rows - not painful, just very tight in a strange spot.
Double-unders continue to be absolute garbage. I don't know what my deal is. No set bigger than 20. I think it took somewhere around 5:00 to accumulate 150 reps, which is unacceptable. Ughhhh. Both handstand walks broken 45/45, no prob. Rowed at 800ish cal/h for the first 3 rows, then >1100 cal/h on the final row.
Merrrrr another kind of rough day. Feeling a little beat up, especially shoulders.
No misses on the muscle-ups, but a handful were very, very low catches.
Front of shoulders/upper arms felt a little "pinchy" on the upright rows - not painful, just very tight in a strange spot.
Double-unders continue to be absolute garbage. I don't know what my deal is. No set bigger than 20. I think it took somewhere around 5:00 to accumulate 150 reps, which is unacceptable. Ughhhh. Both handstand walks broken 45/45, no prob. Rowed at 800ish cal/h for the first 3 rows, then >1100 cal/h on the final row.
04 October 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 15 x 1; begin a rep every :45
+
20:00 @ 70%:
20 ski erg calories
40' handstand walk
60 double-unders
30:00-60:00 easy walk or hike
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 15 x 1; begin a rep every :45
+
20:00 @ 70%:
20 ski erg calories
40' handstand walk
60 double-unders
AM
59:00 complete with Chels @ Ault Park
PM
A1/A2. complete
B. complete
+
3 rounds + 20 calories
Today was the best that muscle-ups have ever felt on the fat rings. Coincidentally, today I also weighed in at the least I've ever weighed (160.7, and getting so, so antsy to see 159!). I have a hard time believing that 2-3lbs really makes that much of a difference, but I'll take it. I felt like I could have strung two together today, but I stuck to the rep scheme and didn't try. Didn't video these, but feel like almost all were caught with upper arms right at parallel, and no low catches at all.
Getting much more comfortable skiing. All handstand walks easily unbroken. Double-unders continue to be shit, which is concerning because I am working on a brand new cable now. So it's definitely me, and not the rope. WTF.
Today was the best that muscle-ups have ever felt on the fat rings. Coincidentally, today I also weighed in at the least I've ever weighed (160.7, and getting so, so antsy to see 159!). I have a hard time believing that 2-3lbs really makes that much of a difference, but I'll take it. I felt like I could have strung two together today, but I stuck to the rep scheme and didn't try. Didn't video these, but feel like almost all were caught with upper arms right at parallel, and no low catches at all.
Getting much more comfortable skiing. All handstand walks easily unbroken. Double-unders continue to be shit, which is concerning because I am working on a brand new cable now. So it's definitely me, and not the rope. WTF.
27 September 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 10 x 1, but if no misses you can add another 5 reps; begin a rep every :45
+
For time:
250' handstand walk
+
10:00 @ 85%:
max L-sit
15 ski erg calories
45 double-unders
30:00-60:00 easy walk or hike
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 10 x 1, but if no misses you can add another 5 reps; begin a rep every :45
+
For time:
250' handstand walk
+
10:00 @ 85%:
max L-sit
15 ski erg calories
45 double-unders
AM
1:15:30 @ Ault Park with Chelsea, Emily, and Mary
PM
A1/A2. complete
B. 12 of 13 (missed #3)
+
5:07 (PR by 1:00)
+
2 rounds + 16 double-unders
0:30, 0:20, 0:15 L-sits
Muscle-ups felt really good today - only missed #3 due to a technique issue (I did the first two reps looking up at the ceiling from the very beginning, including the backswing, then changed my mind on #3 and went back to my usual way of swinging and I just wasn't focused enough). I've decided that I like the idea of spotting the ceiling while I'm throwing my hips up, but I prefer to generate a kip with my head neutral. Didn't finish out the last two because I felt a callous starting to rip and decided it wasn't worth it.
Handstand walk started off great, then fell apart pretty badly. Did 5x 50' increments; the first 50' was easily unbroken, then broke at 25' on the second and third laps - basically, I didn't fight it, if I felt like I would have had to struggle to stay balanced, I just came down. But then the last two 50' laps were horrible, like nothing over 10'. I couldn't keep my shoulders or core tight and everything just felt extremely fatigued.
L-sits felt good. Ski erg was fine. Double-unders were shit. I tried to change out the cable this morning, then realized I don't have wire cutters, so now I have one handle attached to the new cable and one handle attached to the old cable. I used my original Rogue plastic rope, which actually started off pretty good (42 unbroken on the first set), but as soon as I was fatigued, I was tripping every 10-20 reps. This is so stupid.
Muscle-ups felt really good today - only missed #3 due to a technique issue (I did the first two reps looking up at the ceiling from the very beginning, including the backswing, then changed my mind on #3 and went back to my usual way of swinging and I just wasn't focused enough). I've decided that I like the idea of spotting the ceiling while I'm throwing my hips up, but I prefer to generate a kip with my head neutral. Didn't finish out the last two because I felt a callous starting to rip and decided it wasn't worth it.
Handstand walk started off great, then fell apart pretty badly. Did 5x 50' increments; the first 50' was easily unbroken, then broke at 25' on the second and third laps - basically, I didn't fight it, if I felt like I would have had to struggle to stay balanced, I just came down. But then the last two 50' laps were horrible, like nothing over 10'. I couldn't keep my shoulders or core tight and everything just felt extremely fatigued.
L-sits felt good. Ski erg was fine. Double-unders were shit. I tried to change out the cable this morning, then realized I don't have wire cutters, so now I have one handle attached to the new cable and one handle attached to the old cable. I used my original Rogue plastic rope, which actually started off pretty good (42 unbroken on the first set), but as soon as I was fatigued, I was tripping every 10-20 reps. This is so stupid.
20 September 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 10 x 1, but if no misses you can add another 5 reps; begin a rep every :60
C. L-sit, 5 x :12; rest as needed to ensure a solid :12
+
15:00 @ 85%:
max handstand walk
250m ski erg
40 double-unders
250m row
AM
29:00 @ Ault Park
PM
A1/A2. complete
30:00-60:00 easy walk or hike
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 10 x 1, but if no misses you can add another 5 reps; begin a rep every :60
C. L-sit, 5 x :12; rest as needed to ensure a solid :12
+
15:00 @ 85%:
max handstand walk
250m ski erg
40 double-unders
250m row
AM
29:00 @ Ault Park
PM
A1/A2. complete
B. 15 complete, no misses
C. complete
+
2 rounds + 98m row
79', 39', 45' handstand walk
Today was miles better than last Sunday's training, even with this lingering cold.
Muscle-ups were mostly good; a handful of low catches but no misses and some were fairly high (for me). I fully credit the Game of Thrones/Lord of the Rings soundtrack.
L-sit was fine.
79' handstand walk is a PR by 19' (24m). Probably could have gone a few meters farther if I had a longer straightaway. Skiied at 2:25-2:35. Rowed at 1:55-2:01. Double unders were TERRIBLE today - each set was broken at least 4 times before 30, then on the last 5-10 of each set I was tripping after EVERY jump (so like, 33, trip, 34, trip, 35, trip, 36, trip, 37, trip, 38, trip, 39, trip, 40). What the actual fuck. There was a minute where I was decent at double-unders last year, but for the past several months they've been shit. I ordered a new cable for my rope a few months ago, since the existing one got kind of bent, but haven't switched them out yet. I should do that today.
Talked to Mike Kesthely yesterday - we're both frustrated with lack of progress. I've been working with him for 10 weeks and went from a very stable 165 to now a very stable 163. I'll take the 2lbs, but it's just been an incredible amount of counting and calculating and stressing about perfectly hitting specific numbers for such a small weight loss. I can't imagine that he has many clients more compliant than I have been. He made a fairly dramatic adjustment - testing out 150P/60F/240C this week...
Today was miles better than last Sunday's training, even with this lingering cold.
Muscle-ups were mostly good; a handful of low catches but no misses and some were fairly high (for me). I fully credit the Game of Thrones/Lord of the Rings soundtrack.
L-sit was fine.
79' handstand walk is a PR by 19' (24m). Probably could have gone a few meters farther if I had a longer straightaway. Skiied at 2:25-2:35. Rowed at 1:55-2:01. Double unders were TERRIBLE today - each set was broken at least 4 times before 30, then on the last 5-10 of each set I was tripping after EVERY jump (so like, 33, trip, 34, trip, 35, trip, 36, trip, 37, trip, 38, trip, 39, trip, 40). What the actual fuck. There was a minute where I was decent at double-unders last year, but for the past several months they've been shit. I ordered a new cable for my rope a few months ago, since the existing one got kind of bent, but haven't switched them out yet. I should do that today.
Talked to Mike Kesthely yesterday - we're both frustrated with lack of progress. I've been working with him for 10 weeks and went from a very stable 165 to now a very stable 163. I'll take the 2lbs, but it's just been an incredible amount of counting and calculating and stressing about perfectly hitting specific numbers for such a small weight loss. I can't imagine that he has many clients more compliant than I have been. He made a fairly dramatic adjustment - testing out 150P/60F/240C this week...
30 July 2015
Thursday - post-op day 8
AM
30:00 AirDyne @ Z1, off every 5:00 for 10 walking lunge steps + 0:60 hamstring stretching
PM
8 rounds @ 75%:
250m row
44' unbroken handstand walk
200m ski erg
8 alternating step-ups, 12"
8 tough ring rows
(50:07)
Finally able to AirDyne at my usual Z1 pace, although I still have the seat set one notch higher.
Super hesitant on the walking lunges (and had to be gentle kissing my bad knee to the floor, the incisions are still pretty tender), but these got better and better with each set. Knee is pretty tight at 90 degrees, but no pain. Can't imagine flexing it more than 90 degrees yet...
Hamstrings are incredibly tight. Alarmingly tight. I know it's just from a week of elevating my leg on the couch, but it's still concerning. Making a conscious effort to stretch for every stint of icing moving forward...
Tested out a few 20" step-ups - not quite ready for this, felt a pretty sharp pain as soon as I transferred weight to the flexed leg (I'm guessing this is 91 degrees). Ended up using the biggest jerk block, zero issues at this height.
Shorted the return on the erg, but absolutely no problem driving through my legs. Felt that same super sharp pain on the few strokes where I forgot to stop early.
Trying not to panic that it hurts doing the same things that hurt before...
16 July 2015
Thursday
AM
5000m row @ Z1
PM
A. Power clean, build to a heavy single
B. Behind-the-neck shoulder press, 3 x 3-4, 31X1; 2:00 rest
+
10:00 @ 90%:
5 kipping handstand push-ups
10 AirDyne calories
5m handstand walk
10 AirDyne calories
+
800m walk cool-down
5000m row @ Z1
PM
A. Power clean, build to a heavy single
B. Behind-the-neck shoulder press, 3 x 3-4, 31X1; 2:00 rest
+
10:00 @ 90%:
5 kipping handstand push-ups
10 AirDyne calories
5m handstand walk
10 AirDyne calories
+
800m walk cool-down
AM
complete in 26:18
PM
A. 175, 180Fx2
B. 73, 78(3), 78(3)
+
4 rounds
+
complete
Today was pretty chill. I love Thursdays in the gym.
Power cleans felt all over the place today - not my best day for these. Pulled 180 into my neck both times, but the bar was out in front and I wasn't in a position to get my elbows around.
BTN press went better than last week, but these are still so hard for me.
Handstand push-ups were so fast and easy!! All sets of 5 easily unbroken. This is awesome. Good week for handstand push-ups! What a difference a few months makes.
09 July 2015
Thursday
AM
5500m row @ Z1
PM
A. Power cleans, 3-2-1-1 (touch-and-go on the 3 & 2); 2:00 rest
B. Behind-the-neck shoulder press, 3 x 4-5, 31X1; 2:00 rest
C. Weighted glute-ham raises, 3 x 5-10, 20X1; 2:00 rest
+
10:00 @ 90%:
1 rope climb
10 AirDyne calories
5m handstand walk
10 AirDyne calories
+
800m walk cool-down
5500m row @ Z1
PM
A. Power cleans, 3-2-1-1 (touch-and-go on the 3 & 2); 2:00 rest
B. Behind-the-neck shoulder press, 3 x 4-5, 31X1; 2:00 rest
C. Weighted glute-ham raises, 3 x 5-10, 20X1; 2:00 rest
+
10:00 @ 90%:
1 rope climb
10 AirDyne calories
5m handstand walk
10 AirDyne calories
+
800m walk cool-down
AM
complete in 28:10
PM
A. 155(3), 165(2), 175, 185Fx2
B. 68, 73, 78(1)
C. 10, 20(7), 20(7)
+
4 rounds
+
complete
So, my knee is fucking with me. Woke up this morning with it extremely stiff and had a sharp pain every time I extended it. I thought it would have improved overnight but it was the same as last night (if not worse) when I woke up this morning. Almost subbed out the row for airdyne, but ended up just shorting the stroke on my Z1 row. Walking was painful all day. Wasn't sure how training would go, but nothing I did made it feel any worse than walking did, so I didn't modify anything. And now, a few hours after training, it feels back to normal. WHAT THE HECK. I've been much better about icing it today and maybe the large quantities of ibuprofen finally kicked in. This is weird. Anyway.
Power cleans weren't as good as last week.
BTN shoulder press continues to be terrible. Failing 2 reps at 78lbs is embarrassing.
The tempo on the GH raises was much easier this week.
LOVED the 10:00 piece - super fun. Rope climbs were all very fast and transitions were quick.
Mom had another great day in class... this makes me happy and proud.
18 June 2015
Thursday
AM
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
+
20:00 mobility work of choice
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
PM
A. Muscle-ups, 9 x 1; begin a rep every :60
B. Front rack walking lunges, 2 x 16-20 steps; 2:00 rest
+
4 sets, each for max calories:
:30 row @ 100%
:30 rest
+
3 rounds not for time:
10-12 light reverse hypers
5-10m handstand walk
:30 passive hang from bar
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
+
20:00 mobility work of choice
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
PM
A. Muscle-ups, 9 x 1; begin a rep every :60
B. Front rack walking lunges, 2 x 16-20 steps; 2:00 rest
+
4 sets, each for max calories:
:30 row @ 100%
:30 rest
+
3 rounds not for time:
10-12 light reverse hypers
5-10m handstand walk
:30 passive hang from bar
AM
complete
PM
A. 7 complete, missed 8 and 9
B. 123(20), 133(16)
+
13 calories / 156m
11 calories / 147m
11 calories / 142m
10 calories / 137m
+
complete-ish
+50 on the RH (12)
10m handstand walk easy
skipped passive hang
Muscle-ups were rough today - caught all of these EXTREMELY low. Actually surprised myself to save 2 of them, they were that bad. Re-ripped open 3 spots from Tuesday on the 7th rep and wasn't able to get as big of a kip after that (hence the fails).
Lunges got hard at about 12 steps - mostly due to holding the front rack, legs never struggled with this weight.
Row sprints SUCKED. Had to grip the handle just by the fingertips, which didn't help. Fell off badly (obviously) - hamstrings were really tight and breathing was horrible. Pretty sure this is significantly worse than the last time I did these. Blahhhhhh.
No issues with the reverse hyper or handstand walk, but decided to skip the hanging from the bar due to the poor shape of my hands. Ouch :(
26 May 2015
Tuesday
AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 2 dead hang to inverted
PM
A. Squat snatch gauntlet, 1 every :90 starting @ 95 and adding 5 every :90
B. Handstand walk, 1 x 100' for time
+
3 rounds for even times:
400m run hard
21 wall balls, 14 to 10'
3 rope climbs
4:00 walk rest
+
10:00 AirDyne @ Z1
AM
complete
PM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 2 dead hang to inverted
PM
A. Squat snatch gauntlet, 1 every :90 starting @ 95 and adding 5 every :90
B. Handstand walk, 1 x 100' for time
+
3 rounds for even times:
400m run hard
21 wall balls, 14 to 10'
3 rope climbs
4:00 walk rest
+
10:00 AirDyne @ Z1
AM
complete
PM
A. 135 (PR +5), 140Fx2
B. 1:01 (50/40/10)
+
6:04
7:15
7:41
+
complete
HOORAY FOR A SNATCH PR!! Gauntlets are the best. These felt great today. I spent a little extra time doing some scap work this morning that I've neglected a bit over the past few weeks and I think that made a big difference in staying tight through the turnover. Really hope I don't have to wait another 12 months for the next 5lbs.
Handstand walk has gotten faster; I really tried to kick up before I felt ready at the turn around. Lost track of where I was, I thought I was at the 30' mark on the way back and I knew I didn't have another 20' in me, so I came down on purpose, but it was actually the 40' mark and I coulda/shoulda just finished it. I kicked back up really quickly though and this didn't add any significant time.
First round of the run/wallball/rope climb thing felt great - ran in 1:50, wallballs unbroken, and deliberate rest on the rope climbs (STILL not confident doing these under fatigue, but they are objectively much better). Ran the second 400m in 1:49 and came in and promptly hit a wall. I don't know if it was the humidity or what, but I just died. Wallballs still unbroken, but the resting at the rope got to be ridiculous. Third round was awful; run in 2:01, wallballs still unbroken but took a really long time before picking up the ball, and lots of staring at the rope wishing it was over.
One more training day, then a much-needed break. This is the first time in 4 years that I really feel like a break is needed from a mental standpoint.
23 May 2015
Saturday
AM
8 sets:
200m run @ high effort
2:00 walk rest
+
10:00 thoracic extension & rotation work
PM
A. Squat snatch, take your time and build to a max
+
For time:
250' handstand walk
+
15 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
AM
@ Withrow
8 sets:
200m run @ high effort
2:00 walk rest
+
10:00 thoracic extension & rotation work
PM
A. Squat snatch, take your time and build to a max
+
For time:
250' handstand walk
+
15 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
AM
@ Withrow
0:42
0:40
0:41
0:41
0:45
0:43
0:44
0:43
PM
PM
A. 125, 130F, 127, 130F
+
6:07
+
complete
Running felt great through 4 sets this morning, then legs started to get really heavy and couldn't quite find the same speed on the last 4 sets. Definitely felt the shorter rest... eesh. Felt really rough for a few minutes after the last set.
Running felt great through 4 sets this morning, then legs started to get really heavy and couldn't quite find the same speed on the last 4 sets. Definitely felt the shorter rest... eesh. Felt really rough for a few minutes after the last set.
Snatches felt soft and sloppy, not crisp at all.
Handstand walk took FOREVER, every time I would come down I just felt no sense of urgency in kicking back up. First 60' unbroken, then mostly 30' chunks. Maybe next time I'm at the track I will go for a max distance, I definitely feel like I could go much farther than 60' if I had a straight shot.
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