Shitty shit attitude going into this workout...Really since yesterday afternoon (confession: binge ate chocolate chips last night), but actually had a pretty great workout.
AM
A. BS @20X1; 2,1,1; rest 2-3 min (2@75%,1@80%,1@85%)
2x 160, 1x170, 1x190 **supposed to be 180, but I am dumb and didn't pay attention to the plates. At the bottom, I thought to myself "shit, 180 should not feel this heavy". Surprise, not actually 180. My ankle isn't really bothering me, but I can tell I'm favoring it when I stand up my squats. Weird.
B. 5 sets - every 75 sec - MU x 3-5
3 UB 3UB 3UB 2+1 2+1. Muscle ups felt super strong today. Was able to get 3 UB a few times. When I missed, it was because I didn't stay tight and my legs got up too high. Really strong pull though, quick getting my head through the rings. I keep strict dipping though which seems like a waste of energy.
+
3 min amrap @open pace:
7 S2OH (75/115#)
7 chin up
20 DU
3 rds + 7 S2OH + 7 chin ups. First 3 rounds, push pressed the weight. Last 7 snatches I jerked. Butterflyed my pullups and they felt great. First round they were practically C2B, which was unnecessary. Need to dial that back. Feeling a little more confident with my pullups which is a good feeling going into the open
rest 5 min
3 min amrap @open pace:
3 PS (95/65#)
3 TTB
5,5
7,7
9,9
etc.....
7s+9 snatches + 4 TTB. TTB slowed me down a bunch. Worked on them after the workout and they were bangin. They're kind of hit or miss for me.
rest as needed
1 set @100%:
AB 3 min for cals
18 cals
PM
1 min AD @ 70%
1 min walk
x10
Used the assault bikes, and just did a slow spin instead of walked. Not a lot to say about this one. Forgot to look at my cals too. whoops.
Wednesday, February 26, 2014
Tuesday, February 25, 2014
022514
Cardio-y workout today. Body feels pretty shitty not going to lie. Lots and lots of mobilizing in my future.
AM
AB 30 sec @90%rest
walk 30 sec x 16
PM
AD 10 min
Jog 10 min
Row 5 min
AM
AB 30 sec @90%rest
walk 30 sec x 16
PM
AD 10 min
Jog 10 min
Row 5 min
Monday, February 24, 2014
022414
Wasn't really feeling training today. Still really sore/fatigued from Saturday's session.
A. BS @20X1; 2,2,1,1; rest 2-3 min (2@75-80%, 1@85%)
160, 167, 177, 180. Way easier than anticipated (aka was dreading this). Super sore legs + not squatting in a while made me hesitant...but for no reason. Very smooth, good tempo
B. Emom 5 min - HPC x 2 (70-80%)
115. Easy. Focused on not jumping out so far
+
4 min amrap @open pace:
10 burpees
30 DU
3 rounds + 3 Burpees. Max effort. Really can;t remember much...blacked out.
rest 5 min
4 min amrap @open pace:
5 PS (65#)
7 box jump (20 in)
9 wall ball (14)
3+5 snatches. Looking back, I could have pushed through it and done all the snatches UB, but towards the end I dropped just to save myself the eccentric loading. Did all the WB UB except for one round. BJ were jump up, step down. Worked for me. One round in and I wanted to die.
rest as needed
2 sets @100%:
Row 400m
10 PC (95/65)
10 burpees AFAP
rest walk 12 min
2:12/2:15. The row got to the point where I was pushing so hard but not moving anywhere. Tried to breathe on the cleans so I could just bust it out on the burpees. Now I am dead and still Fran coughing.
THEN
AD 35 min @Z1 120 cal
A. BS @20X1; 2,2,1,1; rest 2-3 min (2@75-80%, 1@85%)
160, 167, 177, 180. Way easier than anticipated (aka was dreading this). Super sore legs + not squatting in a while made me hesitant...but for no reason. Very smooth, good tempo
B. Emom 5 min - HPC x 2 (70-80%)
115. Easy. Focused on not jumping out so far
+
4 min amrap @open pace:
10 burpees
30 DU
3 rounds + 3 Burpees. Max effort. Really can;t remember much...blacked out.
rest 5 min
4 min amrap @open pace:
5 PS (65#)
7 box jump (20 in)
9 wall ball (14)
3+5 snatches. Looking back, I could have pushed through it and done all the snatches UB, but towards the end I dropped just to save myself the eccentric loading. Did all the WB UB except for one round. BJ were jump up, step down. Worked for me. One round in and I wanted to die.
rest as needed
2 sets @100%:
Row 400m
10 PC (95/65)
10 burpees AFAP
rest walk 12 min
2:12/2:15. The row got to the point where I was pushing so hard but not moving anywhere. Tried to breathe on the cleans so I could just bust it out on the burpees. Now I am dead and still Fran coughing.
THEN
AD 35 min @Z1 120 cal
Saturday, February 22, 2014
022214
oh hey, this was a lot of cardio.
20 min max complex:
1 power snatch
2 OHS
1 snatch
115. Struggled with 115 for a good 6 minutes. Had no problem PS or OHS (at the beginning...things got a little shaky as I attempted more..), but kept either A) dropping the weight after the OHS or B) getting knocked on my ass when I tried to catch it in my hips. I got butthurt...walked around the gym for like 3 minutes, attempted 115 again, boom. Complex accomplished. PS 120 pretty easily, OHS were ok, but got knocked over trying to catch it per usual. Love it. Also, OHS PR. booyah
FOR TIME
30 KBS 1.5 POOD
1K ROW
10 CLEAN AND JERKS155 145
50 CALS ASSAULT BIKE
10 MU
500M ROW
50 DU
25 CAL AD ASSAULT BIKE
32:01. This was pretty brutal, but not as bad as I expected surprisingly. Let's break it down... KBS were great-30 UB. Felt good...well as good as 30 heavyish KB swings can feel. 1k row was pretty slow, kept it under 3:15 the whole time. Disappointed that I dropped weight on the C&J. Picked up 155 the first time and couldn't even pull it (whjch is just silly because I got it before the workout..). Dropped to 145 which was fine. Had to do singles but PCed everyone pretty easily and power jerked because I'm a weirdo. I think that maybe if I attempted 155 again I would have gotten it. Not sure about the jerk though, that felt pretty shitty on my back at the end even though I was wearing a belt. And then the assault bike. Shit. 50 cals took a long time. No matter how hard I pushed, I was only going like 50 RPM. Double shit. Was really unpleasant at the beginning, but actually felt kind of refreshed towards the end. Eased off the arms towards the end so I could be fresh(ish) more MU. Paul said to do singles, but in my mind I wanted to do doubles. I treated every attempt with the intention of doing doubles, but everytime I got up on the rings (which was every time--no failure!), I decided singles would suffice. I had to fight to lock out the last one, but I got that bitch. Then the 500m...that was slow. Like over 2:30 slow. Actually I don't really remember...it felt like a freaking hour though. DU were good. Plan was 25 and 25. Then I flew through 30 UB....Then I fucked up after 3. Then I finished. Finally feel like I'm getting used to my new speed rope. The last 25 cals were lethal. I got a cramp in my side for the first time since like middle school which sucked...but stretching it out wasn't helping, so I just pushed through. Final thoughts: really just want to set those assault bikes on fire. I thought the regular AD were bad (which I haven't used since we moved to the new gym), but apparently the ratio is like 1 cal on the assault bike for every 3 on the old AD.
I'm already stupid sore in my quads, abs, biceps and low back. Anticipate my shoulders screaming at me when I wake up tomorrow.
20 min max complex:
1 power snatch
2 OHS
1 snatch
115. Struggled with 115 for a good 6 minutes. Had no problem PS or OHS (at the beginning...things got a little shaky as I attempted more..), but kept either A) dropping the weight after the OHS or B) getting knocked on my ass when I tried to catch it in my hips. I got butthurt...walked around the gym for like 3 minutes, attempted 115 again, boom. Complex accomplished. PS 120 pretty easily, OHS were ok, but got knocked over trying to catch it per usual. Love it. Also, OHS PR. booyah
FOR TIME
30 KBS 1.5 POOD
1K ROW
10 CLEAN AND JERKS
50 CALS ASSAULT BIKE
10 MU
500M ROW
50 DU
25 CAL AD ASSAULT BIKE
32:01. This was pretty brutal, but not as bad as I expected surprisingly. Let's break it down... KBS were great-30 UB. Felt good...well as good as 30 heavyish KB swings can feel. 1k row was pretty slow, kept it under 3:15 the whole time. Disappointed that I dropped weight on the C&J. Picked up 155 the first time and couldn't even pull it (whjch is just silly because I got it before the workout..). Dropped to 145 which was fine. Had to do singles but PCed everyone pretty easily and power jerked because I'm a weirdo. I think that maybe if I attempted 155 again I would have gotten it. Not sure about the jerk though, that felt pretty shitty on my back at the end even though I was wearing a belt. And then the assault bike. Shit. 50 cals took a long time. No matter how hard I pushed, I was only going like 50 RPM. Double shit. Was really unpleasant at the beginning, but actually felt kind of refreshed towards the end. Eased off the arms towards the end so I could be fresh(ish) more MU. Paul said to do singles, but in my mind I wanted to do doubles. I treated every attempt with the intention of doing doubles, but everytime I got up on the rings (which was every time--no failure!), I decided singles would suffice. I had to fight to lock out the last one, but I got that bitch. Then the 500m...that was slow. Like over 2:30 slow. Actually I don't really remember...it felt like a freaking hour though. DU were good. Plan was 25 and 25. Then I flew through 30 UB....Then I fucked up after 3. Then I finished. Finally feel like I'm getting used to my new speed rope. The last 25 cals were lethal. I got a cramp in my side for the first time since like middle school which sucked...but stretching it out wasn't helping, so I just pushed through. Final thoughts: really just want to set those assault bikes on fire. I thought the regular AD were bad (which I haven't used since we moved to the new gym), but apparently the ratio is like 1 cal on the assault bike for every 3 on the old AD.
I'm already stupid sore in my quads, abs, biceps and low back. Anticipate my shoulders screaming at me when I wake up tomorrow.
Friday, February 21, 2014
022114
Today wasn't supposed to be a double...but funny story. This morning I was talking to Paul about yesterday's workout, and when I told him my rounds his face kind of went flat. I told him that the eccentric lowering of the snatch really tore me up, and I had to use a 50 pound weight bc there weren't any 55# dumbells. WELL turns out my brain interpreted the snatch as dumbell snatches and NOT the 11.1 (or whatever) open workout that it was supposed to be. Paul just laughed and called me a dumbass. And then I did the workout.
AM
10 min AMRAP Open Pace
15 snatch 55lb
30 Dble Under
6 rds+4 snatch
PM
A. OHS 3x3 90 sec rest
95, 105, 115* 2 reps at 115, could have gotten the 3, just got a little off balance on the way up
+
:30/:30 AD
X 30
118 cal. Wiped out.
AM
10 min AMRAP Open Pace
15 snatch 55lb
30 Dble Under
6 rds+4 snatch
PM
A. OHS 3x3 90 sec rest
95, 105, 115* 2 reps at 115, could have gotten the 3, just got a little off balance on the way up
+
:30/:30 AD
X 30
118 cal. Wiped out.
Thursday, February 20, 2014
022014
10 min AMRAP Open Pace
15 snatch55lb 50#
30 Dble Under
3 rds + 12 rds
Snatches were tough today. Didn't have 55# DBs, so had to use 50#. Flew through the DU but really got caught up on the snatches.
15 snatch
30 Dble Under
3 rds + 12 rds
Snatches were tough today. Didn't have 55# DBs, so had to use 50#. Flew through the DU but really got caught up on the snatches.
Wednesday, February 19, 2014
021914
Out of this world exhausted today. Last night I ate dinner, passed out for like 2 hours, woke up, brushed my teeth, went back to bed and slept til my alarm went off this morning for class. Still exhausted. Not sure if I feel run down persay...just tired..I'm definitely trying to eat enough though, and I think I'm doing a good job. I mean I ate some gatorade chews for carbs DURING my workout today...but that was because of poor planning and I felt like I needed some fuel. The struggle..
Row 1k @70% Aer
rest walk 90 sec
x 7
1) 4:21.1
2) 4:20.9
3) 4:23.3
4) 4:25.5
5) 4:30.9
6) 4:35.0
7) 4:30.5
Definitely petered off around round 3 or 4. I could tell that I started off WAY too fast. My first 500 pace was around 2 min. The 6th 1k, I could tell that I lost focus and didn't push as hard with my legs. Blegh, REALLY need to learn how to pace. Bright side: I'm really improving on my rows from week to week. Progress is always good. Still hate rowing, but getting better at it.
last week: 4:32.7/4:31.4/4:29.6/4:31.6/4:36.5/4:35.5
two weeks ago: 4:41/4:46/4:50/4:49/ 4:51/ 4:39
Row 1k @70% Aer
rest walk 90 sec
x 7
1) 4:21.1
2) 4:20.9
3) 4:23.3
4) 4:25.5
5) 4:30.9
6) 4:35.0
7) 4:30.5
Definitely petered off around round 3 or 4. I could tell that I started off WAY too fast. My first 500 pace was around 2 min. The 6th 1k, I could tell that I lost focus and didn't push as hard with my legs. Blegh, REALLY need to learn how to pace. Bright side: I'm really improving on my rows from week to week. Progress is always good. Still hate rowing, but getting better at it.
last week: 4:32.7/4:31.4/4:29.6/4:31.6/4:36.5/4:35.5
two weeks ago: 4:41/4:46/4:50/4:49/ 4:51/ 4:39
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