Monday April 13th, 2015

A. Work to a heavy snatch with great technique - #170, my technique is still shaky! I should have stayed around #135-#145 and got dialed today. Not a smart move on my part. I kept missing at #165 and added #5 to get to #170 and hit it to finish this off. I also notice I keep head whipping as I finish and try to pull under.

 B. Build to a heavy double (not max) HBBS - #315 - got a bit stuck on the second rep so I shut it down.

then
EMOM 10
Odd - 50 DUs
Even - 7 bar facing Burpees

Solild on this one, 4 unbroken sets of DUs finishing around 25-27s, and 1 broken sets finishing at 30s. I was able to cycle the 7 bar facing burpees withn 12-13s each round.

Then
EMOM 5
5 HSPU 4" deficit

2 solid rounds (1&2 for 5), 2 absolute messes (3 & 4) and 1 ok (4reps). I was surprised how much these jumped on me after the second round today. Huge fail!

Wednesday April 8th, 2015

Skill:

3 Rounds NFT 

3 #150 slam ball over shoulder 

3 bar muscle-ups 

10 Alt Pistols - good on left, ugly on right 

The over the shoulders with the #150 feels like a wrestling match at times, but I like moving this ball! The first set of bar muscle-ups was a total mess, probably a sign of not being properly warmed up. I hit 3 pretty easily in the 2nd and 3rd rounds. The pistols are a huge weakness of mine. The left side felt ok, and the right side felt like dirt! My right side is where I had my first of several ankle sprains while playing basketball in high school and also the same one I sprained during mountain bike racing several years ago, and as it happens the same side I pulled my hip flexor a couple of years ago in the tough mudder! Of course looking at the video, the left side wasn't as good as I thought! I have to be wearing Oly shoes to have a shot at these anyway!

MetCon:

EMOM 12 

Odd - 50 DUs 

Even - 6-10 HSPU 

DUs were ok, I'm still getting used to my RPM rope, but I like it. I kept wondering why they were a mess during the 3rd set, and my shoe was untied! Hit 3 rounds unbroken. Really started to feel a shoulder pump from both movements during round 4 and it continued so I cut the HSPU to 6 from there out. 

Then for time 21-15-9 Slam ball over shoulder #100 Burpees 

5:19 - tough! 

I really wanted sub 5 on this workout, which is similar to a Master's Games workout from 2014. Times on that workout ranged from 3:56 to 5:25, although on that workout it was an #80 ball, not #100. This was just enduring the suck, and I may have gotten a bit dizzy along the way! I really should have cycled the 15s better during the burpee portion. 

Tuesday February 17th, 2015

A video posted by thadhaines (@thadhaines) on Feb 17, 2015 at 6:22am PST

Tuesday:
Warm-Up:
2 rounds
15 Row/AD Calories
10 box step ups 30"
7 Wall Balls #30
5 BMU turnovers - thse have really helped my on BMUs
5 x barbell complex

then bands, PVC and Barbell to working weight

Strength:
A. 1 Push Press + 2 Split Jerk – 4 sets, rest 2:00
#205-#210-#210-#215 - tried #215 for a second complex, but couldn't hit the push press...felt kinda fatigued!

B. Front Squat 1-1/4 3-3-3 rest 3:00 #225 - these continue to kick my tail. I lose my front rack and start to dump. Very hard for me!

Then
EMOM 6:
3 Bar MU, 6 STO w/ Axle, #135


No misses, all under 30s. For som rason the wight felt very heavy! Still archy on the STO! #frontrackproblems

rest as needed then:
EMOM 6:
6 HSPU, 10 Box jump overs


Most with 20s left, missed a HSPU on 6 and finished the last round w/ 5s rest as needed, HSPU in the first 4 rounds felt bettr than ever!

rest as needed then:
EMOM 6:
8 TTB, 8 Alt pistols


Pistols were ugly today! My left side in much mor mobile than my right side!

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!

Wednesday February 12th, 2014

WEDNESDAY

A. High Bar Back Squats - 3-2-1-3-2-1  2:30 rest between

235-255-275-265-285-295

These felt pretty good. I think I could push these higher. I think I should have pushed these at 255-275-295 then 275-295-305 or 310.

B. EMOM 14 minutes

odds: 3 deadlifts #325, 3 strict deficit HSPU,

evens: 3 box jump to 30", 6 alternating pistols

The deads felt very solid, looking at the video I may have pulled with a little too much back, but I had no issues. These felt much better than last week. The HSPU felt better today, I was able to hit 3 unbroken for most of the sets, and had a couple near the end that I broke into 2-1. I really focused on trying to keep my elbows in and not scrubbing effort off the edges. These felt better.

The box jumps were fine, no issues, I bounded some sets and stepped down on others, just trying to get a feel for the rhythm. I continue to struggle with the pistols. I'm not sure I'm getting quite enough depth. I need to video some of these. Also, I am tending to track the free leg across the loaded leg and am becoming unstable. Also, I am really getting onto my forefoot and causing some pressure on my knee. I need to spend some time with more progression on these.

Then

AD - 30 seconds @97% - 2:30 Rest off the bike. 4 sets

These sets were tough and I was gasping by the end. I tried to stay just under the redline on these and was able to sustain a solid effort into the 25+ second mark. I held the wattage between 550-610 and had between 17 - 19 calories on each effort.

Overall a pretty solid day. 

February 5th, 2014

WEDNESDAY
This ended up being a tough day for me. Movements were a bit heavier (for me) and difficult (deficit HSPU), but I need these days to get me out of my comfort zone.

A. High Bar Back Squat - 2-2-2-2-2  2:00 rest between

275-285-295-305-305

My legs felt a bit tired today. I didn't really feel like I had a drive out of the whole, and I felt like I had a bit of tilt going on at the bottom.

B. EMOM 20 minutes

2 deadlifts #325
2 strict deficit HSPU
2 box jump to 30"

Each round took left me with 20-25 seconds left, mainly due to the spacing of the pieces of this scheme.

The deadlifts went ok, stayed touch and go for each of the 20  minutes. The deficit HSPU were another story altogether. I did these on a Hi-Temp #45 plates to the ground. I was unable to do these unbroken. I hit single with fails. I may have been too close to the wall as I felt sketchy at the top and wanted to drop away early from the wall. These did not feel good at all. The box jumps were ok, I did skip 2 rounds on these to ensure time stayed around the same. I definitely have lots of work to do over head. 

Then

AirDyne - 25 second all out effort - 2:35 Rest off bike. 4 sets

The first two sets went as ok, since it was AirDyne work that means they were awful! On rounds 3 and 4 I really hit a wall for the last 5 seconds of the effort. 

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.

January 22nd, 2014

WEDNESDAY

A. High Bar Back Squats - 4-4-4-4-4  2:00 rest between

#275 - #275 - #285 - #285

Felt pretty solid on these today. I think I can go a bit heavier. I'd like to get where #300 would be doable for 4.

B. EMOM 18 minutes

  odds: 4 touch and go heavy deadlifts #305

  evens:  4 strict handstand pushups

I went for 305 on the deads today, kept the bar close, stayed tight, and had zero back issues with this weight.

I stayed unbroken on the HSPU until the last round, and I hti for three and had to come out and go back for the final rep. The first few rounds felt solid, and I could feel the extra rep taking it toll as the rounds progressed. Also, my back may have started to fatigue a bit from the deads and I started to get real "archy" in the later (6-7-8) rounds.

Then

AD - 20 second all out effort - 2:40 easy spin on bike. 4 sets

WOW. I am quickly gaining a new respect for the AirDyne. I hit between 15-16 calories during the max effort and "glimpsed" (as I was struggling to breathe!) the wattage climb into the 600s. I hit for around 140+ calorie total for the whole 4 rounds. I felt strong through the first 12-14 seconds of the push then struggled to hold. I finished with 140+ calories total over the whole 4 sets.

Wednesday January 15th, 2014

A. High Bar BAck Squats - 5-5-5-5-5
 I was able to go 225-245-255-260-265 on these. Reps felt pretty good. Last set was tough, 270 for 5 may be doable. I did have some popping in my knees, just noisy not painful. I need to get better at getting out of the pocket.

B. EMOM 16 minutes

  odds: 5 touch and go #275 deadlifts

  evens:  3 strict handstand push-ups

I held the #275 for the whole sequence, felt pretty solid. I had absolutely zero back issues on these. Looking at the video, I need to cycle them faster.  

The 3 strict HSPU felt solid and easy, not sure how fast I was moving on them, but these felt good. The volume was easy to handle. I did loose focus on round 6 and did not keep my core engaged and felt off after the 2nd, but went right back to hit number 3. All other rounds were completed unbroken.

C. AirDyne - 3 sets -  15s all out effort - 2:45 easy spin on bike. 

Wow. The 15 seconds was tough! I felt good through the first 10-11 seconds and then felt like I was fighting against the current. I was able to hit for 12 - 14 calories each of the 15 max effort segment, and held the pace to around 125 watts on the 2:45 easy spin. I definitely felt the AirDyne when I stepped away from the beast.

I feel pretty good after the work the past three days. No major issues.