Saturday April 5th, 2014

Saturday:

A. Front Squat - build to a heavy triple
I worked up to #235. That weight felt good for a triple, except coming out the hole on rep 3 I had the bar slip out of my hand and I caught it with my shoulder and finished out the rep. I tend to be ok for 1-2 reps and then my hand (usually left) starts to slip away.


B. Weighted dip: build to a tough single
For whatever reason, these didn't feel like they were clicking today. I managed to hit #93 on this before failing at #103.




then for time:


2000 meter row

30 Thrusters #135

1000 meter row

20 Thruster #135

500 meter row

10 Thrusters #135



I finished this in 21:54. I held my row split to 7:36, 3:45, and 1:50. I had to breaak the thrusters up as follows: In the 30s I went 5-5-4-3-3-3-2-3-2. On the 20s I went 5-4-3-3-3-2 and on the final set I went 4-3-3. This was a tough piece. I tried to hold back on the row and I was able to get off the rower, chalk my hands, and walk to the bar to start the reps. I don't seem to be able to find a rhythm on the #135 thrusters. I seem to loose some hip pop to get the weight floating before locking out over head.

February 1st, 2014

SATURDAY

I felt today's work would be a bit if a test as the front rack walking lunges are not a movement I do much at all, and heavy thrusters usually crush me.  

10:00 @ 85% of 2 rope climbs, 10 wallball #30, 30 double unders. 

5 rounds and 2 rope climbs - this went pretty well, except that while I remembered to wear tights, I forgot long sock and got a bit if rope burn around the ankle area.  I do need some more technique with these as I was really pulling with arms versus using more legs.  The #30 wall balls felt better today and cycled these unbroken for all five rounds.  I only had a miss in two of the five rounds of dubs as well.  I felt this was a solid effort.  

5:00 rest

10:00 @ 85% of 200m row + 12 walking lunge steps w/ #135 front racked.

4 rounds and 150 meters on the row - I held my row to around 1:40-1:45 pace. The rows all felt solid.  The walking lunges were rough. I went for 6 dropped and 6 more back to the rower.  I started to want to dump the bar around rep 5 each way.  I definitely need some work in the front rack getting more mobile and comfortable. I felt it was a decent effort this round.  

4:00 rest

10:00 @ 85% of 6 thrusters, #135, 6 burpees.

5 rounds and 1 thruster - My plan was to split the thrusters into 3s and hit the burpees unbroken, cycling a round every 1:30.  This worked through the first 2 rounds and was close on round 3.  Round 4 really spent me.  I had a miss on a thruster, I really came up on my toes and had to dump the bar.  I finished round 5 in sets if 3s and talked myself into 1 more thruster with 12 seconds left.  This was a very tough couplet.  I felt really spent trying to cycle these thrusters.  

3:00 rest - less time, but I was able to get my heart rate and breathing to come down to a reasonable level. 

10:00 @ 85% of 10 KBS (American) #70 + 2 wall walks + 10 pull ups

5 rounds and 7 kettlebell swings - I felt this set went solid.  I stayed unbroken in the KBS and didn't feel as spent from the #70 as in the past.  Wall walks felt good, no "falling" off. I made myself break the pull ups in to 2 sets of 5 so that I would not rear-tear my hand. These felt solid, and NO TEAR! 

All in all, this was tough because of some of the movements and loads, but I needed this to get out of a comfort zone!

Rest 15 minutes

5 mile time trial on the mountain bike. 

Finished this in a bit under 20 minutes. I felt pretty solid on the bike.  I was glad to keep my lungs breathing in the cold (but not like earlier in the week) air. 

Saturday January 25th, 2014

SATURDAY

May not have been the smartest thing I've done, but I wanted to get this workout in today! Roads were very sketchy on my way to the school. I unlocked the gates and was treated to a pristine hill to climb, and I am so glad I have an AWD vehicle. S






8:00 15 Thrusters #95, 15 pullups

4 rounds - This was tough for me. I made it through the first round unbroken on the thrusters and the pull-ups, and finished it in around 1:20. The remaining rounds I broke the thrusters and pull-ups into 3 sets of 5, and was able to stay under the redline. This couplet always smokes me. 

4:00 rest - recovery went well

8:00 200m run + 3 bar muscle ups

5 rounds plus 200 meter run - I felt ok on the runs, still pretty slow (40ish seconds each and probably slower as it progressed). I'm still not comfortable on bar muscle-ups since busting my ribs up on a missed one a few months ago. The first round went in singles, second and third was in 2 - 1, and I hit 3 unbroken in rounds four and five. I was out of sync when coming down and pushing my feet and hips very far forward and losing the rhythm. I fixed it a bit as this one progressed.

4:00 rest

8:00 3 clean and jerks #135, 3 TTB then 6, 9, etc. 

12 + 12 reps - As this portion was similar to Open 13.4 (a minute longer), and I had hoped to make it through the round of 15. I finished the round of 12 and was able to get through 12 clean and jerks. This one really knocked me down. My plan was to hit the clean and jerks in 3s, and do the toes-to-bar unbroken. I stayed with the plan through the round of 9 and then began run out of juice, and had to break up the clean and jerks into doubles and singles. I was able to keep the T2B unbroken, and then had to drop to all singles for the round of 15 clean and jerk. I really felt hammered by this one. 

4:00 rest

8:00 50m farmer carry heavy (#100 each hand) + 3 wall walks + 15 air squats

5 rounds + 3 air squats - This was a repeat of the final 8 minute session from last Saturday. I felt very good on the first farmer carry with the #100s, much better than last week and I was able to not set them down the first two rounds. The first two rounds felt very solid. My grip was starting to go on round 3 so I set the #100s down at the turn around point from here on out.  My wallk walk for rounds 3, 4 , 5 felt round on the way down, they were not pretty. The air squats were fine, no issues. Overall this portion felt a lot better than last week.