Friday, May 29, 2015 and Saturday, May 30, 2015

FRIDAY

6:00am

20 min run @ EN1/2

Result: 2.13 miles / 9:13 avg pace

Keeping my HR down was a challenge. Again, don't feel winded but it builds up really fast.

5:15pm

A
2x Pillars Series #2
Reverse Plank on Elbows alternating leg lifts x15 ea leg
Front Plank on Elbows alternating leg lifts x15 ea leg
Side Plank on Elbows lifting top leg x15 ea leg
Seated Pike Leg Lifts x15
*https://www.youtube.com/watch?v=sBhQxMfpuJU

+
 
B
2" Deficit Snatch Pull - 3,3,3; rest 3min (heavy across, maintain pulling positions, NOT TnG) 

Result: 275# on all (100% of 1RM)

No wrist pain here, which was nice. Minor back discomfort, but that's probably due to recovery from the 30 hours of sitting in a car.
 
C
Zombie Squat @3111 - 4 x 6; rest = 2min mobility (135-155# across, focus on positioning, upright torso, etc)

Result: 135# on all

Choked the shit out of me. Good move though. I like it...maybe I'm a masochist.



D
Kang Squat - 3 x 8; rest 90sec (95# across pause each position 2-3sec)

Thank you for letting me go light on these. This move scares the crap out of me.




E
Ring Assisted Shrimp Squat @3111 - 4 x 10-12; rest = 2min mobility (if you feel you're ready switch to band assisted)

Result: 12 on all

Very tough, as usual.

SATURDAY

11:00am

20 min AMRAP @ EN3
40 Dubs
20 cal AD
15 box jump/step down @ 20"
10 T2B

Result: 380 (4 + 40)

Dubs: all UB
T2B: all UB (first time ever doing 10 T2B UB in a WOD)

I'm not sure what was more embarrassing, the fact that I only completed a little over 4 rounds or that I failed on a 20" box jump and landed on my wrist. I was still experiencing difficulty with keeping my HR under the designated limits. However, just like the row the other day, I wasn't winded and my level of frustration kept growing making it even harder to keep it down. 

My bad for not getting this up yesterday. I had a lapse of memory and forgot to blog. I'm not going to say that it won't happen again, but I'll do my best to not forget again.

Thursday, May 28, 2015

5:15 pm

Row - 10min @ EN1

+

Row - 4 x 15sec @ 100% effort; rest 90sec

+

Row - 4 x 1k @ Threshold; rest 4min (170-180 BPM / 90-95% effort)

Result - 3:43 / 3:59 / 4:01 / 3:58

This was frustrating. I'm not really sure what to take from this. I know 170-180 bpm is supposed to be really freaking difficult, so I wasn't doing this right or my heart is really fucked up. After each bout, I wasn't even winded. I felt like I was in EN1 to low EN2 the whole time. It was strange. 

+

Row - 10min @ EN1

Wednesday, May 27, 2015

9:00 am

AD/Cycle - 20min @ EN1 (120-140)

AD/Cycle - 15min @ EN2 (140-160)

AD/Cycle - 10min @ EN3 (160-170)

+

Mobility - 15min (focus on ankles/hamstrrings/groin)

Good stuff this morning. 

5:35 pm

2x Pillars Series #1

Single Leg V-ups x15

V-up x15

Glute Bridge x15

Seal-Roll x15

+

A

Strict Lean-away Pull-up @4111 - 6,6,6,4,4,4; rest as needed

B 

Inverted Bar Row - 15,15,15,12,12,12; rest as needed

C

Banded Shoulder Press - 6 x AMRAP UB; rest 90sec (loop a small band around each foot & press independently)

Result: 32 / 31 / 28 / 20 / 16 / 17

Boy this was a freaking burner and really tough. I used the thin red bands here. 

D1

Banded Y (low scap exercise) - 3 x 15-20; rest as needed

D2 

Banded W (external rotation / scap retraction) - 3 x 15-20

Not too much wrist discomfort today. Then again, I didn't really put it through much extension. I did do a front squat with an empty barbell and it hurt quite a bit. I came to find, tonight, that I can do push-ups and burpees so long as my hands are in a fist. I can't do them fast, but I can do them. The reason I did them was for demonstration purposes for our 101 class. 

Monday, May 25, 2015

6:30am

On a hotel treadmill

18 rounds

:30 run @ EN3

:30 walk

Running. It hurts. Other than that obvious statement, my wrist feels like it has progressively gotten worse. I've been experiencing a ton of pain in the styloid process of my ulna (left arm). Any amount of extension passed ~75 degrees causes incredible pain. This may be a longer healing process than I first anticipated. 

Thursday, May 21, 2015

1:05pm

A

4 rounds

3 min row @ EN1

3 min mobility

+

10 rounds w/ 60s rest between

250m row @ EN3

200m run @ EN3

Didn't feel too great today. Tired, rundown, and slightly aggravated. I haven't been sleeping the best. I've been waking up due to the throbbing in my wrist. It's going down, significantly, but it's still bothersome. Flexion in both directions still hurts pretty bad. Good news, no pain at all while rowing @ EN3 pace. Only experiences minor discomfort when I pushed it a little at the end. 

Monday, May 18, 2015

8:00am

A

Overhead Squat @ 33x3 - 5x4 @ 236#

Still really tough but I was able to hit all reps this time. 

B

Ring Assisted Shrimp Squat @ 4121 - 5x12

Fuck. 

C

Ring Muscle ups/ Bar Muscle ups - 8 reps by end on progressions

Got my first double on the rings. Cool deal. Missed a rep really bad afterward and landed on my left wrist very hard. Possibility it could be broken but I'm hoping it's just a bad sprain. I cut the workout here. Shit fucking hurts. 

Sunday, May 17, 2015

8:00am

15 rounds

:30 run @ EN2-3 

:30 walk

Running. I'm very bad at running. 

2:00pm

Bro Session With Dan Schrider

A

3-Position Pause Clean Grip Deadlift - 2x10, 1x6, 2x4

Result: 2x10 @ 225#

            1x6 @ 315#

            2x4 @ 365#

No chalk for the move was rough. The SRSC bars are so slippery. 

B1

DB Bench Press - 3x10 - rest 30

B2

SA DB Bent Row - 3x10 each arm

Result: 70 / 80 / 105

Chose to keep it light on the bench and push the row a little bit. 

C

For completion

2 rounds

20 ab wheel

10 BAEPs

10 GHD Back Ext

Felt good to train with Dan again. I have forgotten what it's like to do a little bit of training at a globo gym setting. Luckily, there weren't too many meatheads at he SRSC since school is out. Anyway, today felt okay. It felt good to do a little bit of back work before the overhead squat work tomorrow. It has been feeling pretty stiff from the travel. 

Tuesday, May 12, 2015

AM

20 minute mobility

I targeted my ankles. I'm beginning to feel and see noticeable improvement in my ankle mobility. 

5:00pm

A

Overhead Squat @ 33x3 - 5x3 - rest 2 min

Result: 236# on all

Failed on every fucking set. This was remarkably difficult. Going down was no problem. Where I failed was holding was in the hole...giggity...I lost it forward each and every time. I can't understand why this was so much harder 11# higher than last time. I damn near lost my fucking mind. I was in a very, very dark place after this, mentally.

B

Ring Assisted Shrimp Squat @ 4121 - 4x10

This was better than last time. The tempo is killer. 

C

2" Deficit sHSPU - 8x3 - rest as needed

This actually wasn't too bad. Don't get me wrong, it was tough, but it was easier than it has been in the past. 

D

Lean Away Strict C2B @ 21x1 - 8x3

These were tough today. 

E

DB SA Elbowing Bench Row @ 31x1 - 4x12 ea arm

Result: 50 / 55 / 60 / 60

It was nice to perform a move where I didn't tap out our DB supply. I like this. It was hard, but I like it. 

Good news about today, I got my first pistols. Granted, I used a 25# counterweight, but I got a few after the shrimp squats. 

Monday, May 11, 2015

Rested today. I've been experiencing a lot of stomach issues. Specifically in the lower, right quadrant (if you will). It's been going on since Friday night and I was worried that there was a potential for appendicitis. Doing the USAW this weekend was miserable...I probably shouldn't have done any clean jerks or snatches during the lunch periods, however my pride got in the way. Anyway, I rested today due to excruciating stomach pain, nausea, headaches, and light-headed-ness. I took some Milk of Magnesia and that has seemed to help a little bit by cleaning me out...movements have been quite irregular as well. I'm hoping to get back at it tomorrow. I'm sorry for the disappointment. 

Thursday, May 7, 2015

9:00am

2 times through

10 min row @ EN1

...

10 min AMRAP @ EN2

20 calorie row

10 burpees 

10 KB swing @ 2p

...

"..." indicates no rest

AMRAP Result: 2+23 / 2+16

The biggest challenge here was HR control. I had to stop quite a few times to get my HR down in the appropriate zone. It was quite easy to control it on the row, but the burpees would cause it to jump up pretty quick. KB swings were unbroken every round. 

7:30pm

A

Squat Clean from blocks above knee - 5x1.1.1 @ 70% / rest 20s / 3 min - hold bottom for 3 sec

Result: 225# on all

This felt okay. This was the lightest 225# has ever felt on squat clean. A couple of reps were choppy but, overall, not bad. 

B

1 1/4 front squat - 3x3 @ mod 

Result: 225# on all

Probably should have used 205# here. I felt slow coming out of the hole...giggity. 

C1

Strict C2B - 4 x AMRAP+AMRAP / rest 15 sec / 30 sec

Result: 4+4 / 5+3 / 4+3 / 3+3

Fuck me. I really need to improve here. 

C2

Feet elevated inverted bar row @ 3121 - 4 x AMRAP+AMRAP / rest 15 sec / 3 min

Result: 4+3 / 3+4 / 5+2 / 3+3

Grip was a huge factor here...as well as being a bitch. I was in a bad mental mindset for these 2 movements. I don't understand how I can rock out muscle ups and really fuck up on the strict work. Blows my fucking mind

D

Ab Wheel - accumulate 40 reps in as few sets as possible

Result: 1 set (40 UB)

15 rep PR since the last time I did these. 

Tuesday, May 5, 2015

7:30p

A

15 min Muscle Up work

Hit 3 out of 5 attempts tonight and almost got my first double. With no false grip

B

Tucked Paralette Planche Holds - 15 minutes worth of progressions

This was rough because we don't have paralettes. I just used KBs and boxes. 

+

2 times theough

4 min AMRAP @ EN3

15 calories AD

15 burpees

4 min rest

4 min AMRAP @ EN3

15 calories AD

30 doubles

4 min rest

Result by round:

RD1 - 2+4 / 2+15

RD2 - 2 / 2+15

This was tough. This whole heart rate training is becoming increasingly difficult. I'll get it eventually. Evelyn was quite sick this weekend and, yesterday, we went to the doctor and we found that she is popping 4 teeth plus an ear infection. Needless to say, she didn't sleep much which caused a rough night of sleep for me and Rachel. I'm happy how was able to do what I did but I am not sure what it means. Kyle, is 2+ rounds on both something that was expected or was this below the level of expectations?

Monday, May 4, 2015

AM

A

45 min cyclical EN1 (choose 25min row/20min spin)

+

A

Hollow Rocker - 4x AMSAP - rest 60s

Result - 1:02 / 1:05 / 1:10 / 1:11

Guess I need to work on these...

B

Arch Body Rock - 4x AMSAP - rest 60s

Result - 1:22 / 1:33 / 1:29 / 1:43

C

Arch -> Hollow Rolls - 4x10 each direction - rest 60s

PM

A

Overhead Squat @ 22x1 - 5x3 - rest 2 min

Result: 225# on all

225# didn't feel terrible but it didn't feel great. I tried to focus a lot on positioning so I kept it right at a moderate feel. 

B

Rings Assisted Shrimp Squats @ 4121 - 4 x 8 - 10 each leg

Chose to do 10 on each leg every set. This was tough. 

C

2" Deficit HSPU - 6 x 3

I really need to get better here. This is disgraceful. 

D

Strict Lean-Away C2B @ 21x1 - 6 x 3

These were really tough but fun. 

E

Feet Elevated Weighted Ring Row @ 3121 - 4x6 

Used 15# bumper plate and placed it on my tummy. Difficult but not terrible. 

Friday, May 1, 2015

A

Front Squat - build to a heavy single

Result: 335 / 355 / 375PR / 400x / 400x

335#

355#

375# (10# PR)

400# fail #1

400# fail #2

Happy with the 10# PR but bummed I couldn't push passed the threshold to lock out 400#. That would have been a great feeling. Unfortunately, low back took a pretty good beating here. It was quite stiff afterward.

B1

Strict C2B - AMRAP in 3 min / rest 3 min

Result: 7 / 3 / 2 / 2 = 14 reps

B2

C2B - AMRAP in 2 min

Result: 12 / 5 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 = 26 reps

Well this was actually a surprise. The 7 UB strict was 1 rep under my current PR and the 12 UB on the standard C2B was 4 reps under my current PR. Given the fact that I haven't performed many C2Bs over the passed month, I'm okay with this. Could it improve? Abso-fucking-lutely. 

C

Single Arm Chinese Row - build to 10RM

Result: 80#

Heaviest DB we have at the gym is this and this was really light. We need to get heavier DBs.