Wednesday April 22nd, 2015

Strength:
Build quickly to a single squat clean at 80-90% - went #135-#155-#165-#185-#205-#215-#225, all felt pretty solid, still a work in progress, still arm bending and not exploding, look kinda slow actually!

MetCon:
Then for time at 90%:
30 wall balls (unbroken) (56s)
30 CTB Pull-Ups (mess) (2:00)
30 alt dumbbell snatches (#70-slow) (2:30)
30 calories on the rower 7:30 (1:26)

The wall balls felt good today, best they've felt in a long time. Cycled them unbroken. I am very disappointed in my pull-ups, they were a MESS! No cycle to them, although my pulls felt good. I was out of rhythm on these. Stuck somewhere between a kip and a butterfly, and really looking like a seizure. These need major work! I should be able to cycle 30 of these in around 1:00.  The snatch weight was not a problem, but I couldn't cycle these quickly at all! The row was the row, held between 1300-1400 calories per hour. Took me forever it seemed to get strapped into the rower today. I should be able to do this one sub-7, just didn't quite have it today.

Then 8 sets 30s high aerobic row/30s rest Held the row around 1700-1600 calories and ended up with 12 calories each set. 

At least the #sockgame was on point today...

 For time at 90%: 
50 Calories
40 TTB
30 Wall Balls
20 Power Snatch (#135)
10 Muscle Ups

Time: 11:18 

Row: finished in right around 2:00, held it between 1600- and 1400 calories/hour, felt ok. Really tried to keep the stroke rate to the high 20s.

TTB: Cycled in 5s til the last 15ish, then went 3-2. These felt off today. Took around 2:00 to cycle these today. My legs were flailing on this one, couldn't keep it together.

Wall Balls: I cycled these in 3 sets of 10, they felt good at the time, it did, however, take me 1:15 to get through it.

Power Snatch: This was very tough today and couldn't cycle very quickly (around 6-11 seconds between reps). These took right at 3:00 to finish. These just felt very slow. I need to quit whipping my head backwards during these.

Muscle Ups: I couldn't cycle muscle ups at all. Took right over 2:00 to finish 10.

This workout was similar to 14.4, although 10 less of every movement, and power snatches instead of power cleans. I was able to get to the muscle ups with 4:05 (9:55) left in that workout. I really thought i could get the whole chipper finished before then today, but I was wrong. I felt very fatigued today. I probably need to add a little more sleep into my schedule.

Tuesday February 25th, 2014

TUESDAY

Power Clean 3-2-1 Rest 2:00

3RM at #215, 2RM at #220 then was able to get under #230 for 1, failed a couple of times at #235. These felt btter than last week. 

+

Against a 10 minute clock: 
1000m row
50 Wall Balls #30
Amrap MU in the remaining time.

I finished with 13 muscle ups. This one got spicy. I held the row to a 1:45 pace so that I would still have some legs left when I hit the wall balls. I began the wall balls around the 3:50 mark.  I had planned to break these up into 8s. Instead, I opened with 10 and finished the remaining 40 in sets of 5. These smoked me! It too me about 3 minutes to complete the wall balls, leaving me 3 minutes for the muscle ups. I was able to hit 6 doubles on the muscle ups then a single, and didn't have time for another single. Overall this felt solid today. 

Saturday February 22nd, 2014

Saturday

Testing Day:  Fran- ALL OUT

Fran was not kind this morning.  I finished around 4:20.  26s slower than my last Fran. The thrusters felt better than my previous Frans, but I was a mess on the pull-ups.  I had no rhythm to them today.  I was unable to generate any momentum today.  I finished the round of 21 at the 1:25 , and it took longer than that for the round of 15.  I wasn't very pleased with this performance this morning.  I didn't seem to have it together for this one.

REST at least 1 hour then:

For time: 80 Wallballs #20, 45 double unders, 6 muscle ups.

This went better than Fran. I finished in 5:12. Split the Wall Balls up into sets of 10 trying to cycle every 20 seconds and then a 10s break.  I finished the wall balls around the 3:45 mark. These felt very solid today.  I failed a couple of times on the DUs.   Coming back to the MUs, I went 3-2-fail-1. Similar to the pull-ups, I didn't feel I was generating anything from my shoulders.  

I did feel a bit off this morning.  Not sure what was going on with things today. i'm hoping that this cough is Fran related and not something coming on for the next few days... the "Open" is less than a week away!

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.  

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. 

January 28th, 2014

TUESDAY

Some days don't go exactly as planned. DUring yesterday's training, I tore a callus on my left hand during the last set of CTB pull-ups. The tear really hindered my grip for today's work.

Power Clean build quickly to a 5RM

I was able to get to #195 on this. I was able to hit 3 reps at #205 before not being able to maintain. I had hoped to go over #200, but I could get a solid grip with the tape covering the rip on my left hand. 

7 sets - focus on maintaining same time across all sets

3 muscle ups, 250m row, 9 WB #30, 50 DU. Rest 2 minutes. Try to hold the same time across all sets.

1 - 2:12, unbroken on the MUs, WBs, 1 miss on the DUs, row stayed in the mid-low 1:30s for 500 split. The #30 med ball was a whole new experience however.

2 - 2:12, another solid round, unbroken on everything this round, similar row. Recovery was slightly longer.

3 - 2:12, solid again, unbroken save for a single miss on the DUs, row ticked up to the high 1:30s recovery slightly longer

4 - 2:53 - missed on 3rd MU, tape come loose on the hand, rower reset and I had to bring up the monitor, stayed unbroken on the WBs and DUs. Row ticked up between high 1:30s and low 1:40s

5 - 2:19 - had a solid round, same split on the rower, unbroken WBs, a miss on the DUs

6 - 2:46 - came apart, singles and a couple of misses on MUs, row was high 1:40s, had a drop on 8th rep on WB, missed once on the DUs, recovery to a bit

7 - 3:41 - lost it again, singles and fails on MUs, 1:50 for the split, unbroken WB, a couple misses on the DUs, very spent after this round.

Looking back, i'm not sure if my grip was the biggest factor, or if it was the wear from the first time doing heavy WBs coupled with MUs and rowing that had the most affect on the failed MUs (which is where this one is made).