Did not have time to WOD today. But I did climb a little bit with my adult team.
Climbing: Technique Driven
3 Rounds:
2 climbs just flagging
Same climbs no flagging
V0, V2, V4
3 Rounds:
1 campus climb: blue V4, yellow V0 (T:5.05 sec), red V0
2 Hover climbs
(Only got 1 hover climb per round because I had to coach.)
Saturday, September 20, 2014
Tuesday, September 16, 2014
Monday 9/15
Time restriction. Only got time for lifts no Metcon.
AM
Back Squats
- went much better than last week. Still have poor pattern but could lift heavier.
10- 105
10- 115
8- 120
8- 130
4- 145
Front Squats
- First couple reps of every set had perfect form and then I started to move my butt up first. Can feel it but cannot control it.
5- 105
5- 115
5- 115
5-115
Push Press 3RM
- switched the snatch for Fridays push press.
3- 95
3- 115
3- 120
3- 125
2- 130. Could not get the 3rd. Used to be my one rep so I'm happy.
PM
Climbed for one hour to relieve stress. Did not send anything and did not do any sort of training routine. Was way too tired from my long day. Actually got more frustrated instead if relieved which is unfortunate.
AM
Back Squats
- went much better than last week. Still have poor pattern but could lift heavier.
10- 105
10- 115
8- 120
8- 130
4- 145
Front Squats
- First couple reps of every set had perfect form and then I started to move my butt up first. Can feel it but cannot control it.
5- 105
5- 115
5- 115
5-115
Push Press 3RM
- switched the snatch for Fridays push press.
3- 95
3- 115
3- 120
3- 125
2- 130. Could not get the 3rd. Used to be my one rep so I'm happy.
PM
Climbed for one hour to relieve stress. Did not send anything and did not do any sort of training routine. Was way too tired from my long day. Actually got more frustrated instead if relieved which is unfortunate.
Sunday, September 14, 2014
Saturday 9/13
Super stressed.
Climbing for 2 hours.
Bouldered v5-v9. Sent a v5 with a dyno and a kneebar. May post the video if I have time to take one.
Climbing for 2 hours.
Bouldered v5-v9. Sent a v5 with a dyno and a kneebar. May post the video if I have time to take one.
Friday 9/12
Did not have much time to workout today. Fridays I am always drained. I have a meeting and had to pick up my new car in between jobs.
Double Under Practice. Went pretty well today and I was surprised by that. I get really frustrated with the rope and all I want to do is tear it into a million pieces.
Squats. Decided to do front squats because I was coming too far forward on the back squat.
10- 95 8-105 8-110 8-115
I want to have good form on my squats. If I am squatting with bad form I am sort of defeating the purpose because I will not have any strength in a good position...if I can find it that is.
I posted some videos of my squats so everyone can see what the hell is going on. I am going to try squatting at the climbing gym so I can at least see myself in a mirror. It is helpful with a visual.
Video #1. Back squat 95#. Loaded light but heavy enough to show dysfunctional pattern.
First few reps=Low car back squat. Feels much more comfortable
Last reps=High Bar back squat. Feels super shitty and really difficult.
Video #2. Front Squat and OHS 95#
Now that I have better thoracic mobility I feel that i can get my elbows up high enough to create a good counter balance.
My OHS were not the best ever considering I decided to do them as soon as I racked the barbell, but they feel the absolute best out of all the squat movements. Its as if the weight isn't even there and I can just sit down. I cannot even do that in an air squat!
Double Under Practice. Went pretty well today and I was surprised by that. I get really frustrated with the rope and all I want to do is tear it into a million pieces.
Squats. Decided to do front squats because I was coming too far forward on the back squat.
10- 95 8-105 8-110 8-115
I want to have good form on my squats. If I am squatting with bad form I am sort of defeating the purpose because I will not have any strength in a good position...if I can find it that is.
I posted some videos of my squats so everyone can see what the hell is going on. I am going to try squatting at the climbing gym so I can at least see myself in a mirror. It is helpful with a visual.
Video #1. Back squat 95#. Loaded light but heavy enough to show dysfunctional pattern.
First few reps=Low car back squat. Feels much more comfortable
Last reps=High Bar back squat. Feels super shitty and really difficult.
Video #2. Front Squat and OHS 95#
Now that I have better thoracic mobility I feel that i can get my elbows up high enough to create a good counter balance.
My OHS were not the best ever considering I decided to do them as soon as I racked the barbell, but they feel the absolute best out of all the squat movements. Its as if the weight isn't even there and I can just sit down. I cannot even do that in an air squat!
Thursday 9/11
Climbing.
1. 9/11 Workout
11 Boulder Problems (v5-v7)
Strict Burpees: 20
Turkish Getups Per Arm 1 pood: 01
Toes to Bar: 9
Strict Burpees: 20
Turkish Getups Per Arm 1 pood: 01
Strict Pull Ups: 11
Box Jumps 30": 23 (NYPD Officers lost)
Circle Crunches: 37 (Port Authority Police Officers)
Flutter Kicks: 99 (Days fire continued to burn after the attack)
Wide Leg Situps: 26 (Number of mentions about 9/11 at 2002 oscars)
Mason Twists with 12lb medball: 40 (% increase is peace corps applications from 2001-2002)
11 Boulder Problems (V5-V7)
2. Thoracic Mobility
- Foam roll: Back, roller crunches, lats, quads x10
- 8 Side lying windmill
- 10 extension-rotation
- 10 Back to wall SF
- 10 Wide Wall slides w/ liftoff
- 6 Dead bugs per side
- Lacrosse ball: teres, back, hip socket, calves x30 seconds per side
Wednesday, September 10, 2014
Wednesday 9/10/14
Took yesterday off because I had no time to workout between school, homework, and work.
WOD first: (time constraint)
1 min handstand hold against wall
400 M run
10 Thrusters at 83# (split 4, 3, 3)
15 T2B (split 10, 5...did 20 unbroken at the end)
T: 21:20
Felt good today. Could actually breathe, no issues with mucous in my lungs. Did not stop due to aerobic capacity. Did not keel over gasping for breath. Paced myself through the WOD
- attempted DU practice but could barely get singles together. I think it is just because my calves are still sore from Monday so my coordination is poor. DU make my shoulders REALLY tired. Realized
This is why I cannot string them together. I feel stuck like my shoulders cannot relax or move back enough.
- SC + HSC complex. Worked light to work form. Stopped when I felt that my form was breaking.
83, 95, 105, 115
- Front squat 3x3
Same has the complex, worked on form. MUCH more success with this. For actually felt good so I am going to continue working the weight up slow so that form is still good. When my squat is correct it feels a hell of a lot easier.
105, 115, 115
Thoracic spine is really tight. Need to start integrating mobility into my schedule again.
WOD first: (time constraint)
1 min handstand hold against wall
400 M run
10 Thrusters at 83# (split 4, 3, 3)
15 T2B (split 10, 5...did 20 unbroken at the end)
T: 21:20
Felt good today. Could actually breathe, no issues with mucous in my lungs. Did not stop due to aerobic capacity. Did not keel over gasping for breath. Paced myself through the WOD
- attempted DU practice but could barely get singles together. I think it is just because my calves are still sore from Monday so my coordination is poor. DU make my shoulders REALLY tired. Realized
This is why I cannot string them together. I feel stuck like my shoulders cannot relax or move back enough.
- SC + HSC complex. Worked light to work form. Stopped when I felt that my form was breaking.
83, 95, 105, 115
- Front squat 3x3
Same has the complex, worked on form. MUCH more success with this. For actually felt good so I am going to continue working the weight up slow so that form is still good. When my squat is correct it feels a hell of a lot easier.
105, 115, 115
Thoracic spine is really tight. Need to start integrating mobility into my schedule again.
Monday, September 8, 2014
Monday 9/8/14
I hate logging my training stuff online. I like books. Its something to hold. But oh well I'll try this.
I did two WODS...one person in am class so they needed a push!
WOD 1:
500M Row
400M Run
5 Rounds-
- 10 Pull Ups
- 10 Box Jumps 20"
- 10 Burpees
400M Run
500M Row
Time: 21:30
WOD 2:
Back Squat 3x10 @ 115lbs. Trying to work on form but just cannot get it with weight. Squat pattern looks fine overhead but horrendous on my back. Super frustrated.
I did two WODS...one person in am class so they needed a push!
WOD 1:
500M Row
400M Run
5 Rounds-
- 10 Pull Ups
- 10 Box Jumps 20"
- 10 Burpees
400M Run
500M Row
Time: 21:30
WOD 2:
Back Squat 3x10 @ 115lbs. Trying to work on form but just cannot get it with weight. Squat pattern looks fine overhead but horrendous on my back. Super frustrated.
EMOM x 21
1. Muscle Ups - 3 unbroken
2. 3 Squat Snatches (65, 75, 80 up every 3 rounds)
3. Box Jumps (30/24) step down - :30 worth
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