120913

I died today. I almost puked no less than 4 times, and at one point, I wasn't sure if I was going to poop in my pants, projectile vomit, or both.

Sport:
3 sets max effort (ea round for time)
250m Row
15 KBS 2/1.5
25 Burpees
15 KBS 2/1.5
250m Row
*rest EXACTLY 12min b/t sets

Round 1: 4:54
Round 2: 5:05
Round 3: 5:21

Not much to say other than balls to the wall. Very happy with my first 250m row. Stayed close to 1:40/1:45 the whole time. Last row was under 2:30....so there's that. 

120713

A. BS @20X1; 3,2,1,3,2,1; rest 2-3 min (2^nd wave more difficult)

145, 160, 175. 155, 170, 185*. Bottomed out at 185.

B.  8 sets – every 90 sec – C&J x 1 (build)

105, 115, 125, 130, 135, 140, Failed 145 twice.

C1. Pendlay row; 7-9 x 3; rest 45 sec

85#

C2. DB paused BP @22X1; 8-10 x 3; rest 2 min

40# DB

+

4 sets  - constantly varied, choose different order/set:

[15 S2OH (65#), 20 walking lunges, 10 CTB chin ups, 12 HSPU, 300m row]

rest 4 min b/t sets

didn't really keep an eye on the clock. RPE was the same..c2b weren't strong today. HSPU and row  felt pretty good.

120613

For time @90%:

Run 400m

30 alternating DB snatch (50#)

100 DUs

30 TTB

Run 400m

14:21. The DB snatches were supposed to be 45#, but we don't have 45# dumbells...SO 50# it was. Definitely tough, but doable without any missed. Double unders were ok...did 30-20-30-15-5. TTB started off iffy, but I strung them together at the end. The last 400 sucked.

+

 

Row 30 sec @90%

Rest walk 30 sec

Got some pointers from Paul before this part of my workout, he helped me with my technique for a little bit, and then told me to stay between 1:50 and 1:55, and when I missed that, get off the rower and walk for 5 minutes and get back at it. Got 14, rest, 5, rest, 5 rest. then death. Bright side, never rowed that fast consistently like ever. dark side: death

Then I played around with some hip touches on the rings...then I got 5 muscle ups. I'm baaack

120413

Press - build to a 1Rm
100#
Jerk - build to a 1RM
165#
Wtd Chin up - build to a 1RM
24 kgs aka 53#

two PRs today--jerk (by 25#) and chin up (by about 9 pounds)

120313

Day 2 of testing

For Time:
1000m Row
15 Pull-Ups
15 Thrusters 75/50
15 Burpees
x5
44:38. This sucked. Let's break it down..row-actually stayed pretty smooth. Tried not to get over 2:30. Actually got faster as I got further in to the workout...still need to work out some kinks in my mechanics. I just don't feel efficient. pull ups-started by butterflying in sets of 5. That worked for a while, then it didn't. Kipped a few, definitely stronger butteflying. thrusters-first two rounds unbroken. Should have pushed through and done all of them UB. burpees-these were fine. just kept a steady pace.

120213

A lot of ups and downs today. Walked in the gym today semi-excited to do my workout and get back on the horse with muscle up work. I did some hip touches, and really focused on pulling with my arms and towards the end got that weightless feeling again. I made like one attempt, and missed, but I had the rings in the right place for the first time since I initially got a few muscle ups. THEN Paul intercepted me and told me I was doing testing...so I did that. Pros: FINALLY cleaned 150#. Haven't gotten that since probably the last time we tested. Cons: royally blew the 8 min amrap. Like got wayyyy under what I got last time. Not going to lie, that really upset me, so I gave myself 2 (ok like 5) minutes to be upset, and then got over it. This is a huge increase in mental toughness for me. In the past, it would have taken me like two days to get over. Yay growth. I'm pretty ok with it now. I'm disappointed, yes, but this is where I am now. There's no point getting hung up on what I used to be able to do...or not do...I don't know. It's whatever. Both Joey and Paul did say that the she programming was not meant to prepare me for this test, so not to be toooo upset. I feel like I've gotten better at certain things and let other things fall by the wayside, but such is the programming. I'm excited to see where I am once I start training to my strengths/weaknesses.

So that workout...


Testing:
Build to a 1RM Squat Clean in 8min
150#. yay. This felt pretty good. Got stuck in the hole on my first attempt, but caught it fairly easy. Standing it up sucked.
+
Rest EXACTLY 2min
+
8min Squat Clean AMRAP @ 90% of 1RM
And everything went down hill. I got 10 lifts, 6 misses. I caught all of my misses, just couldn't get them up. shiiiiit. I think I didn't have enough tension in my legs to bounce out of the bottom, not really sure though. These felt overall shitty. Joe said I needed to stay over the bar more, so will keep that in mind

Modified SHE:

A. FS @20X1; 4,3,2,1; rest 2-3 min

125, 135, 145, 155

B. Emom 5 min – FS x 3 (85%)

140

C. 15 min:

Min 1 – Clean (85#) x 10 (unbroken)

Min 2 – 35 DUs

Min 3 – 2 MUp

+

for time @90%:

500m row

30 burpees

10 KB swing (1.5pd)

20 burpees

20 KB swing

10 burpees

30 KB swing

12:27. I did not want to do this at all. Baaaad attiitudex10

120113

Was able to get some skill work in today. In retrospect, probably should have just made up a SHE workout, but instead I channeled Rich Froning and just did whatever felt right...Sidenote: still super sore from that pull up/thruster/pushup workout..

Front Squats: 5-3-2-1-1
55kg, 59kg, 65 kg, 68kg, 70kg. These felt good. Trying to get in a habit of working on my front squat because that is the weakest part of my oly lifts..

Deadlift, High Pull, Powerclean, Jerk complex.
Can't remember the weights on these. Built up.

10 minutes EMOM C&J @ 60kg
Can definitely PC this weight, but made a point to do a full squat clean. Fell on my ass 3 times before I got comfortable in the squat and was able to make it. That was irritating. My jerks didn't feel as strong as they could have been. Missed once towards the end. Really tried to focus on getting a good dip and using my body to drive the weight up. Subconsciously switched to a push jerk during the last few rounds. Not sure why. Felt ok though.

10 minutes EMOM 3-2-1 EROM HSPU (35#plate)
This was hell. Not sure why I thought this was a good idea. I kept that rep sequence pretty spot on the first 5ish rounds, but then I would fail on the 3s. I stopped each round once I failed. round 6-10 I threw an abmat under my head because I was tired of all my body weight crashing down on my neck. the struggle.

5 strict muscle up transitions from knees on rings
Felt good. tried a strict one on the rings. hahahaha the end.