It's been a few days...

...yeah, like 20 since I have posted. I've still been putting in the work, and definitely riding my mountain bike more!







MONDAY

A. Snatch Balance: 1-1-1 - worked up to #135 on these, felt solid. 

B. Snatch: EMOM 10 started at #95 and build to #155 - all of these felt solid.

C. HBBS: 5-5-5 #275 - felt off a bit, wanted to hit #300 for 5, I'm not quite there yet.

Then:

8 min time cap: 1 muscle up, 1 deadlift #275. 2 muscle ups, 2 deadlifts #275, etc)

Finished 5 full rounds and 4 muscle ups on the final round. Couldn't string more than 2 together today. Didn't feel very powerful on the kip, nor do I have the strength right now for multiple strict.  Deads were not an issue.

Then:
10:00 Z1 of choice (first 10 minutes of my bike ride stayed in Z1 today). 

Wednesday February 26th, 2014

WEDNESDAY

A. HBBS 1-1/4     3-3-3-3

#215, #225, #255, #265

These felt better than last week. I was able to get deeper on the squat. I felt better driving out of the second bottom, well except for the first rep at #265.

B. EMOM 10 minutes

5 deadlifts #225
5 kipping HSPU
5 box jump to 30"

Finished all of the rounds within the minute. I had around 10-15 seconds left on the first few rounds, and progressed to the point of "walking rest" between movements. Deadlifts felt solid, finished with no back issues even though I was going quicker than normal. The kipping HSPU were a bit of a mess. I was able to fall into a rhythm on a few rounds, and was off on others. The box jumps went fine, just hard to cycle the 30" with much speed for me. 

Then

AD - 15 @97% - 1:45 easy spin. 8 sets

I held the 15s intervals in the high 500 watts, just under the redline. The easy spins dropped into the lower 100s. I didn't feel like I was going to loose it during the intervals. I was a sweaty mess after 16 minutes of AirDyne though.

In a little over 48 hours I'll find out whether or not my training will pay off. I'm looking forward to the test. 

Wednesday February 19th, 2014

WEDNESDAY

A. HBBS 1-1/4     4-4-4-4 2:30 rest between

205-215-225-255

This was the first time I've done this movement, so I wasn't sure about the weights. The early rounds felt solid, and #255 was a tough 4. Next time, I will push the top end of this movement more. Also, I need to get lower. I was below parallel, but I need to get lower to work that full range of motion.

B. EMOM 16 minutes

odds: 3 deadlifts #325, 4 strict HSPU
evens: 3 box jump to 30, 6 alternating pistols.

This felt very solid today. The pulls felt good, and I stayed unbroken on the HSPU 7 out of the 8 rounds (went 3-1 on round 7). HSPU felt good today. The box jumps were fine, and the pistols continue to be tough.

Then

AD - 35s @97% - 2:25 Rest off or on bike. 4 sets

These were bad! I held in the 500-600 wattage range. I was solid through the 30s mark on the first two sets, and began to fall off around the 25s mark in rounds three and four.  I was spent after these!

January 29th, 2014

WEDNESDAY

High Bar Back Squats- 3-3-3-3-3  2:00 rest between

Went 275-285-290-295-300 and failed after 1 rep at #305. Felt pretty solid on these. A year ago I was at #300 for a 1 rep max on back squat, so hitting 3 at that weight is a definite positive.

EMOM 18 minutes

  odds: 3 touch and go heavy deadlifts 

  evens:  4 strict deficit handstand pushups

The deadlifts felt solid at #315, not issues with back at all. All rounds of these went well. The deficit HSPU were a different story. I was unable to hit all four unbroken. For the first 4 rounds I broke them into 3-1, then into 2-2 for round 5, 6 & 7. Rounds 8 and 9 went 2-1-1. This was a very tough portion for me. I have not done many deficit HSPU, and even fewer strict. This is an area I in need of improvement.

Then

5 sets on AirDyne - 20 seconds all out effort - 2:40 minute easy spin on bike

This was solid, if difficult. I hit for 13-14 calories on the 20s efforts and finished with a total of 190 calories for the 5 rounds. I felt like I had a better feel for the efforts. I would still drop off around the 15 second mark. For the first 4 rounds I held the wattage in the 600s and round 5 saw a drop-off to the low 400s and high 300s.