Didn't have anything programmed for today, so I followed the template from the last few saturdays.. warmed up by doing pistols w/o shoes or knee wraps, but put on lifters and wraps for the actual wod. Feel like I got some good work done...More aware of my body
EMOM x 16 min
odd: 4 pistols (alternating legs)
even: max distance hs walk
Pistols were good. Think I made almost all of them. HS walk was ok...went about 7.5m (25 ft) each time. Some a little over, some a little under.
Saturday, May 31, 2014
Friday, May 30, 2014
053014
A. Build to 1 rm PS
130 PR! 5 pound PR! 125 felt really good, 130 was funky, and took me a couple tries to get, but I made it. Really need to remember to engage my back, squeeze my shoulders, and stay tall.
B. Build to a 1 rm Squat clean
150, matched my last PR. Don't understand why my clean is so low since I can A) powerclean more than that and B) front squat more than that.
+
30 muscle ups for time
8:04. Happy with this. Was shooting for under 10 minutes. Strategy going in was 1 every 20 seconds (which would put me at 10 minutes), but I ended up just going when my body felt ready. Strung together 2 at the beginning, but then just did singles. I need to work on staying tighter coming out of the top and not swinging around as much. that's what gets me off balance.
130 PR! 5 pound PR! 125 felt really good, 130 was funky, and took me a couple tries to get, but I made it. Really need to remember to engage my back, squeeze my shoulders, and stay tall.
B. Build to a 1 rm Squat clean
150, matched my last PR. Don't understand why my clean is so low since I can A) powerclean more than that and B) front squat more than that.
+
30 muscle ups for time
8:04. Happy with this. Was shooting for under 10 minutes. Strategy going in was 1 every 20 seconds (which would put me at 10 minutes), but I ended up just going when my body felt ready. Strung together 2 at the beginning, but then just did singles. I need to work on staying tighter coming out of the top and not swinging around as much. that's what gets me off balance.
Wednesday, May 28, 2014
052814
Woke up feeling a little unsettled and on edge today for a variety of reasons. I think my upcoming move is starting to get to me among other things. Also the impending doom for this tester, i'm sure was a factor. This is my third (maybe 4th?) time doing this, and the fact that I know how much it will hurt, and how shitty I'll feel afterwards makes it that much harder to get motivated.
3 sets @ max effort
250m row
10 kbs 1.5
10burpees
10kbs 1.5
10 burpees
250m row
rest exactly 12 min b/t sets
all sets MAX"
1-3:57
2-4:12
3-4:22
Went super hard on this first one. Was sub 1:40 for the row. All the KBs were unbroken, but probably slowed down per round. Row definitely slowed down. Breathing felt better though. Afterwards I just felt mentally and physically drained. Not fun. Just for comparison's sake. when I did this on 4/8 I got 4:29, 4:22, 4:27
3 sets @ max effort
250m row
10 kbs 1.5
10burpees
10kbs 1.5
10 burpees
250m row
rest exactly 12 min b/t sets
all sets MAX"
1-3:57
2-4:12
3-4:22
Went super hard on this first one. Was sub 1:40 for the row. All the KBs were unbroken, but probably slowed down per round. Row definitely slowed down. Breathing felt better though. Afterwards I just felt mentally and physically drained. Not fun. Just for comparison's sake. when I did this on 4/8 I got 4:29, 4:22, 4:27
Tuesday, May 27, 2014
052714
Was a little worried about testing today. Got into the gym after a long day of work and didn't feel great. Overall I'm feeling a little beat up. My left knee is still bothering me, my right ankle never healed, and now my left elbow has jumped into the mix. Even one of my fingers hurt! Starting to look forward to the little break I'll take when I'm moving and getting situated in Atlanta.
A. Build to a 1 rm back squat
215 PR! 5 pound PR. 210 felt easy, 215 felt sticky, failed at 220. Double wrapped my right knee and it felt great. Was really good about breathing today too (I think). Took TONS of time to build up to this with lots of breaks.
B. Build to a 1 rm FS
175. Matched my previous PR. Failed at 180. Maybe was a little too forward? Not sure?
C. Build to a 1 rm Press
105. 5 pound PR. Couldn't even get 110 up.
+
10 min amrap
15 snatches 55lbs
30 dble unders
6 rounds (270 reps). Oh hey, that's funny, after 3 tries in the open the best I got was 265. Was not feeling this at all after spending nearly an hour maxing out. I was tired, cranky, hungry, and unmotivated. I only did the first round unbroken. The second round of snatches I did like 10 and 5. And then I just muscle snatched sets of 5 for the rest of the time. Probably taxed my shoulders a little bit more, but I feel like I conserved energy. Double unders were unbroken for the most part. Took a few breaks to catch my breath, and what a surprise, 5 round more than the open. I think this is probably a combo of me 1) getting better and 2)not getting spooked my first workout of my first open. I'm curious as to how I'd do fresh...but not curious enough to do it again...
A. Build to a 1 rm back squat
215 PR! 5 pound PR. 210 felt easy, 215 felt sticky, failed at 220. Double wrapped my right knee and it felt great. Was really good about breathing today too (I think). Took TONS of time to build up to this with lots of breaks.
B. Build to a 1 rm FS
175. Matched my previous PR. Failed at 180. Maybe was a little too forward? Not sure?
C. Build to a 1 rm Press
105. 5 pound PR. Couldn't even get 110 up.
+
10 min amrap
15 snatches 55lbs
30 dble unders
6 rounds (270 reps). Oh hey, that's funny, after 3 tries in the open the best I got was 265. Was not feeling this at all after spending nearly an hour maxing out. I was tired, cranky, hungry, and unmotivated. I only did the first round unbroken. The second round of snatches I did like 10 and 5. And then I just muscle snatched sets of 5 for the rest of the time. Probably taxed my shoulders a little bit more, but I feel like I conserved energy. Double unders were unbroken for the most part. Took a few breaks to catch my breath, and what a surprise, 5 round more than the open. I think this is probably a combo of me 1) getting better and 2)not getting spooked my first workout of my first open. I'm curious as to how I'd do fresh...but not curious enough to do it again...
Monday, May 26, 2014
052614
Surprising day today.
A. Build to a 5 RM DL in 5 attempts
110 kg (242#). My 1RM is one 250....apparently not anymore. I did this all in KG so I wouldn't reaaaaaly know what I was lifting until afterwards. Tried to pull 115 and barely broke it from the ground. wahh. guessing I was just tired. Took a few more than 5 attempts per Paul.
B. 2k Row for time
8:52.3. Started off WAY TOO FAST on the first 500. Like sub 1:50. That was dumb, couldn't sustain it. Oh well.
+
For time:
75 CTB
30 Strict HSPU
12 min time cap--22HSPU. Wasn't really looking forward to this because before today I've done a total of 2 strict HSPU. Today I knocked out my first 5 unbroken....and got to 22 before the time cap. Should have just finished it out, but I wasn't thinking. C2B kind of sucked today, my elbow was really bothering me. I'm close to butterflying them though. That will be helpful.
A. Build to a 5 RM DL in 5 attempts
110 kg (242#). My 1RM is one 250....apparently not anymore. I did this all in KG so I wouldn't reaaaaaly know what I was lifting until afterwards. Tried to pull 115 and barely broke it from the ground. wahh. guessing I was just tired. Took a few more than 5 attempts per Paul.
B. 2k Row for time
8:52.3. Started off WAY TOO FAST on the first 500. Like sub 1:50. That was dumb, couldn't sustain it. Oh well.
+
For time:
75 CTB
30 Strict HSPU
12 min time cap--22HSPU. Wasn't really looking forward to this because before today I've done a total of 2 strict HSPU. Today I knocked out my first 5 unbroken....and got to 22 before the time cap. Should have just finished it out, but I wasn't thinking. C2B kind of sucked today, my elbow was really bothering me. I'm close to butterflying them though. That will be helpful.
Saturday, May 24, 2014
052414
EMOM x 14 min
Odd 20 DBL unders
Even 1 Legless RC
done-funny story, I did 24 minutes. Double Unders were ok...still bother my ankle, but did them all unbroken for the most part. Legless rope climbs are a work in progress..I made it to the top twice, the rest of the times, made it about 1/2-2/3 of the way up. Alternating starting from the ground or jumping and climbing.
Afterwards, went to the lake and had a 2 hour paddle boarding excursion. So nice.
Friday, May 23, 2014
052314
Sat down and talked to Paul today about my numbers and goals. A lot of work to put in, but I'm hungray. A loooot of strength...a lot of endurance...excited to get even more serious.
Find 8RM RFESS @ 3131
50#/hand
Find max weighted dip
40#; SO CLOSE TO 145! PR Maybe? I don't know why I don't have my weighted dip max recorded...
+
A. Squat Snatch. Snatch Balance, 1.1 x 10 sets, 2 min - all tough sets, but no failures due to excessive weight
95#. Failed a few times, but dt mechanics, not weight. Have a habit of losing it forward..
B1. Snatch Grip DL @ 13X1, 5 reps @ 100% RM x 5 sets, 10 sec
125#
B2. Depth Box Jumps, 5 x 5 sets, 2 min
20 in box to 24 in box. These were fun, liked them.
B3. Close Grip Bench Press @ 20X1, 5-4-3-2-1, 2 min
75, 95, 115, 135, 145 **5 pound PR on the bench press
C1. Back Squat with Chains @ 20X1, 5-5-5, 1:30 min - 80-85% effort, not max
160#. Around 80%. Felt light...really wanted to focus on my knees.
C2. One Arm DB Rows @ 20X0, 6-8/arm x 3 sets, 1:30 min
6x40# for all
Find 8RM RFESS @ 3131
50#/hand
Find max weighted dip
40#; SO CLOSE TO 145! PR Maybe? I don't know why I don't have my weighted dip max recorded...
+
A. Squat Snatch. Snatch Balance, 1.1 x 10 sets, 2 min - all tough sets, but no failures due to excessive weight
95#. Failed a few times, but dt mechanics, not weight. Have a habit of losing it forward..
B1. Snatch Grip DL @ 13X1, 5 reps @ 100% RM x 5 sets, 10 sec
125#
B2. Depth Box Jumps, 5 x 5 sets, 2 min
20 in box to 24 in box. These were fun, liked them.
B3. Close Grip Bench Press @ 20X1, 5-4-3-2-1, 2 min
75, 95, 115, 135, 145 **5 pound PR on the bench press
C1. Back Squat with Chains @ 20X1, 5-5-5, 1:30 min - 80-85% effort, not max
160#. Around 80%. Felt light...really wanted to focus on my knees.
C2. One Arm DB Rows @ 20X0, 6-8/arm x 3 sets, 1:30 min
6x40# for all
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