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 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!

Tuesday February 18th, 2014

TUESDAY

Power Clean build to a max in 15 minutes

I maxed out at #225 for the second week in a row. The weight felt better today, I still couldn't drop under it.

6 sets - focus on maintaining same time across all sets - different order for each set

5 muscle ups
8 WB #30
10 burpees to a 6" target
14  alternating pistols
250m row

Rest 4:00 minutes.

1	2	3	4	5	6
5 muscle ups	8 WB #30	10 burpees to a 6" target	14 alternating pistols	10 burpees to a 6" target	250m row
8 WB #30	14 alternating pistols	250m row	5 muscle ups	8 WB #30	8 WB #30
10 burpees to a 6" target	250m row	5 muscle ups	8 WB #30	5 muscle ups	10 burpees to a 6" target
14 alternating pistols	10 burpees to a 6" target	14 alternating pistols	250m row	250m row	5 muscle ups
250m row	5 muscle ups	8 WB #30	10 burpees to a 6" target	14 alternating pistols	14 alternating pistols
2:46:00	3:08:00	2:54:00	2:58:00	3:18:00	3:20:00

These felt better this week. I was able to sub 3 minutes for 3 rounds. These were also the rounds that I went unbroken on the muscle ups. Round 2 and 5 I broke the MUs into 3-2 and round 6 I went for it and hit 4, failed, collected myself and hit the 5th. I've gotten more comfortable/confident cycling the MUs, I'm still breaking at the legs, but I feel higher in the rings before turning over.  The wall balls felt good, cycling them was better than previous weeks.  I started to wear out on the Burpees as the rounds progressed. I didn't have a good pace on these, no real rhythm. I continue to struggle with pistols, my ankles are pretty stiff. I get really knee forward and on my toes for these. I need to invest some skill session time on these. On the rower, I kept the splits in the 1:30 for the first 3 rounds, and crept into the 1:40s in 4 and 5. Starting the last round with the row, I was able to hold it in the high 1:30s. Overall this session felt good.  I feel that some of my skill level is increasing.  The recovery between rounds was good.  

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 4th, 2014

TUESDAY

Hang Power Clean build quickly to a 3RM

These didn't feel very good, I was able to work up to #185 for 3, and failed at #195. I didn't seem to be able to get under these today.

Then

6 sets - focus on maintaining same time across all sets - different order for each set

1	2	3	4	5	6
4 muscle ups	24 DU	10 alternating pistols	8 burpees to a 6" target	6 WB #30	12 TTB
6 WB #30	4 muscle ups	24 DU	4 muscle ups	12 TTB	8 burpees to a 6" target
8 burpees to a 6" target	10 alternating pistols	8 burpees to a 6" target	6 WB #30	10 alternating pistols	10 alternating pistols
10 alternating pistols	12 TTB	12 TTB	24 DU	24 DU	4 muscle ups
12 TTB	8 burpees to a 6" target	6 WB #30	12 TTB	4 muscle ups	24 DU
24 DU	6 WB #30	4 muscle ups	10 alternating pistols	8 burpees to a 6" target	6 WB #30
2:01:00	2:23:00	2:21:00	2:55:00	3:00:00	2:45:00

Set 1 - Felt very good, and very fresh. Pistols were a bit sketchy for me. I'm not sure I was hitting the full depth on every one (probably should have had someone to no-rep me for these). Did everything unbroken. 

Set 2 - Another solid round, everything unbroken. Felt pretty good. 

Set 3 - Solid throughout, muscle ups broken into 3-1

Set 4 - Things came apart a bit on the muscle ups, 2 - 1 - fail - 1. I broke on the TTB in this round (7-5).

Set 5 - Very similar, MUs had singles and a couple of fails. Other movements were ok. 

Set 6 - This round went ok, but still the fatigue was showing. I was able to go 3 - 1 on the muscle ups, and completed everything else unbroken. 

My shoulders are pretty spent from this one. Overall the muscle ups left me as I tired. I need to be more fluid and not waste so much energy on them.

After the work was finished, I videoed some muscle ups and pistols to check my skill. I am really breaking at the hip and knee when I go to pull and am not getting my hips high enough which leads to me catching it low in the rings and pressing out.