#9

#9
A. Muscle ups; 2-4 on the min for 7-10 min

Did 16 total, just sets of 2's wasn't feeling big sets today. Still not feeling super smooth. Extension is good and feels strong but the transition doesn't, mike said I'm just letting my momentum carry me over and I'm not being forceful coming out of the kip? I dunno lol just take some more practice, I'm still timid kicking so I think that's it 

B. CTB pull ups; 5 on the min for 10 min

These felt great on the other hand, all 10 sets were easy.

C. Rope pull ups; accumulate 30 reps

Done

D. L-pull ups; accumulate 30 perfect reps

Done! These are much better now! Did 25 of 30 all perfect reps. 

E. Bent over DB chinese rows; 8-10x5; rest 90 seconds bw arms

Done using 45# dumbell 8 reps each set. 

Going to therapy for my test today! Fingers crossed it goes well!

#7-8 victory!

Did these Saturday and Sunday 

#7
A. Box squats 5, 5, 5, 3, 3, 3; rest 2 min

125-135-145-155-165-175!

175- http://youtu.be/I81nI_Tiac8

B. Good mornings @33x1; 8-10x5; rest 2:30 (increase load from last week)

85# for all sets, got tough near the end 

+
For time:
1k row
50 KBS 1.5 pood
500m row
25 kbs 1.5 pood

11:06 - huge mental victory for me :)

1k row - 4:15 nothing special 

50 kbs - 12-10-10-10-8

500m - 2:05

25 kbs - unbroken! 

I had a plan in my head of breaking the 50kbs and 25kbs into much smaller sets, I was intimidated and thought I wasn't strong or good enough to do bigger sets. But did tell myself if I feel good then don't be scared to push and do more. Felt good my first set and continued to feel pretty good so when I got back on the rower for the 500m I told myself I was going to go for it and see if I could get all 25 unbroken and I did! I just layed down on the ground and smiled afterwards. I was so happy to push and get that feelin back again! Mike has video of the 2nd half if you want to see. 

#8
A. Push press tech work (moderate/heavy loads)

Did light work, shoulders and legs were tired 

B. Strict press @31x2; 2-3x5; rest 2 min

90x3 95x3 100x2 100x2 100x2

Shoulders just felt tired 

C. Strict hspu; amrap in 10 min

20  reps 

D. Wall facing shoulder taps; amrap x5; rest 2 min

20-20-18-18-16

E. Support hold on rings in external rotations; amsap x5; rest 90 sec

10-15-12-10-12 seconds

These are tough but I like them

F. Feet elevated planche leans; 12 reps x5; rest 90 seconds

Done!

#5-6

#5
A. DB lunges; 20 reps x4 sets; rest 2 min

20# db each hand 

B. Barbell russian step ups; 24 steps x3; rest 2 min

35# barbell on back

C. Clean pulls/snatch pulls/power clean tech work 10 min

Worked up to 85# with these, trying to make sure I'm not compensating at all so don't want to go too heavy

D. Deadlift 3 reps on the min for 8 min (moderate load)

155-155-165-165-175-175-175-175

E. Negative body levers; accumulate 20 slow controlled reps
F. Feet elevated side plank rocks on hand; 10 reps x4/side; rest 90
seconds bw side (put your feet on an 8" surface and sag your hips to
the floor, then rep into a side plank paused for 2 seconds at the top,
repeat - use hand instead of elbow)

These were tough and my sides are still sore!!

#6
A. Weighted pull ups; 1-2x5; rest 2 min

25x2 30x2 35x2 40x2 50x1 

Felt pretty strong on these

B. Inverted single bar hangs; accumulate 60 sec x5; rest 2 min
C1. Wide grip behind the neck pull ups; accumulate 14 reps x4; rest 1 min
C2. Assisted german arm hangs 45 seconds x4; rest 1 min
D. Archer pull ups; accumulate 30 perfect reps alt'ing arms

Completed all 30, better than last week 

+
Airdyne 3 min @85%
airdyne 1 min easy
x5

48,49,50,51,52

Def harder than last week :) felt good though. 

It was a crazy week. Had to take an extra day off because michaels mom had a seizure at work Tuesday afternoon, been in the hospital all week. Way more details to it but it was a stressful week, ready to get some good sleep and training this weekend! 

Workouts #3-4

#3
A. Push press tech work (moderate/heavy loads)
Worked up to 125# for one, just wanted to get comfortable doing these again, it was semi heavy. Did 115# for 3.

B. Strict press @31x2; 3-4x5; rest 2 min
85x4 90x4 95x4 100x3 105x3PR!! Super happy about this PR!

C. Strict hspu; amrap in 10 min

24, hit 21 around 8:30 so was happy about that, its some what close to where I was at before Regionals I think. And I did alot of pressing before hand :)

D. Wall facing shoulder taps; amrap x4; rest 2 min
E. Support hold on rings in external rotations; amsap x5; rest 2 min
F. Feet elevated planche leans; 10 reps x5; rest 90 seconds

#4
A. Muscle ups; 2-4 on the min for 7-10 min

4-3-2-3-2-3-2
These felt ok, not great, didn't feel powerful

B. CTB pull ups; 5 on the min for 10 min

Did all sets unbroken

C. Rope pull ups; accumulate 50 reps (put the low hand at the elbow of
the high hand and accumulate the reps equally per arm)
Done!

D. Bent over DB chinese rows; 8-10x4; rest 90 seconds bw arms

Done! with 40# dumbell all x10.

9/19 solid training sessions

#1
A. Weighted pull ups; 2-3x5; rest 2 min

15#x3 20#x3 22.5#x3 27.5#x2 35#x3

B. Inverted single bar hangs; accumulate 45 sec x5; rest 2 min (if you
can't perform them, do them on rings)

Did these on the rings, tried the bar and just couldn't quite get it.

C1. Wide grip behind the neck pull ups; accumulate 10 reps x4; rest 1 min

Dang these were tough. Did in sets of 2 and singles 

C2. Assisted german arm hangs 45 seconds x4; rest 1 min

Done, did them assisted with feet touching the ground. 

D. Archer pull ups; accumulate 20 perfect reps alt'ing arms

Got 14 reps, arms were just smoked

+
Airdyne 3 min @85%
airdyne 2 min easy
x4

51cal, 52cal, 52cal, 54cal, 56cal

#2
A. Box squats 5x5; rest 2 min

105,115,125,135,145

Can't wait to do more next week!!

B. Good mornings @33x1; 8-10x5; rest 2:30

55x10, 65x10 75x8 75x8 75x8

+
15 unbroken KBS
row sprint 30 seconds @100%
rest 4 min
15 unbroken KBS
row sprint 30 seconds @100%
rest 3 min
15 unbroken KBS
row sprint 30 seconds @100%
rest 2 min
15 unbroken KBS
row sprint 30 seconds @100%
rest 1 min
15 unbroken KBS
row sprint 30 seconds @100%

Whew this got me :) but felt good! 

143m 145m 145m 140m 138m

44# kb for first 3 sets then swung the 53# for the last 2 sets! Felt great! Just trying to get breathing back

9/13 - Fun Day

The Gym by the house we go to sometimes was having their 1 year anniversary party so we decided to go up there and do our workout and hang out.

Michael and I made up this workout to do:

5 rounds for time:
60 DU - Single Leg single unders for me :)
10 Back Squats (Box for me) 65#
8 S2O - 65# (I did push press!!)
4 Muscle Ups

Took me 18:26, took Michael 18:06, only because he stole my rings so he could finish before me...

Rd 1 - did everything unbroken
Rd 2- broke du, everything else unbroken
Rd 3 - unbroken except single leg unders, my calf was on fire
Rd 4 - broke MU 2/2
Rd 5 - broke MU 2/2

I was superrrr excited with how my mu felt, my kip felt so solid, I haven't done any strung together until today and they felt better than before!! I kept a tighter kip I think, Mike said on my kip I was maintaining a strong arch and hollow body, I wasn't bending my knees and flailing on the kip.

I was a little winded during this but not as bad as Mike was :) haha, he said it was harder for him because his weight was heavier but I don't believe him ;)

We also did :30 :60 for 3 sets each off of hollow body hold and arch body holds

Then Mike wanted to challenge a bunch of the guys to a dead hand on the pull-up bar to see who could hang on the longest..I won that! I held on for 2:35

9/9

#1
A. Weighted pull ups @21x2; 3-4x6; rest 3 min

10x4, 10x4, 12.5x4, 15x3, 17.5x3, 20x3 barely :) 

B. Bent over single arm DB rows; 8-10x5; rest 90 sec bw arms

40# db 10,10,10,8,8

+
Airdyne 5 min @hard aerobic pace
rest 2 min
x4

Got this session in this am at 6, haven't done that in a while :) I have 2 wedding appointments after work so I wouldn't have time to train this afternoon. I ran shirt on time so I did 10min @95 percent on the airdyne for max cals. I got 143 so not bad. First 5min was a little slow, had 60cal first 5 min and got 83 second 5 so I now know I could have pushed harder from the start. Far from my best, but I'll get back there :) 

Ps I'm soooo sore from the lunges and Karen lol 

9/7 #9&10

#9
A. Muscle ups; 1 rep on the 30 seconds for 34 reps

Made it through 24 this time before my hands ripped..humidity has to have something to do with it. I know they are soft from not training a lot but they can't be that soft..MU felt better though, I could of done all 34 if hands wouldn't have ripped

B. CTB pull ups; 10 unbroken reps x8; rest as needed to full recovery

Hands ripped worse this time than last time, made it through 4 sets before they got real bad. First 4 sets felt way better than last week though. I felt smoother and faster on them. Didn't struggle as bad.

C. DB crunches; 12-15x4; rest 2 min

Crunches done with 25#, 15reps for all sets

D. FLR on rings; accumulate 4 min not for time (perfect form, aim for
ext rotation)

Completed. All of this perfect form/hollow rock/ ext rotation work has really been helping. 

#10
A. 4 point DB lunges (R forward/back, L forward/back); 10 reps/side
x6; rest as needed to recovery

Done with 24# dumbells, I definitely felt the increase in the weight this time. Can't do these fast yet, really focus on activating the right muscles, mainly with my right leg.

B. 45 degree ext rotation support hold on paralletes; amsap x5; rest 90 sec

all sets done at :35s stopped when I broke good form

C. Wall facing hollow body hs hold; amsap unbroken x5; rest 90 sec

Had a pretty bad headache so I just practiced the tripod position into free standing hs and free standing hs hold. Tried free standing hs pushups too, I can do them I just can't come back down yet. I'm feeling way more controlled on these, I held a free standing handstand for a solid 5seconds which is a long time for me! I can't wait to see how it translates into hs walking when I am able to do that again.

D. Ring push ups; 15 reps Not for time x4; rest 2 min (externally
rotate at the top of each rep and pause for 1 second)

Done, these felt better this week.
+
"karen" (to box)

8:25, did 15 sets of 10 with the 14# ball to 10' target. About 2 min off from my regular karen pace..so I guess not terrible? 

9/4

#8
A. Strict press @51x1; 2-3x5; rest 2 min

80x3-85x3-90x3-95x3-100x2

Last set @100# - http://youtu.be/Qp8cM8hwpGc

B. Bench press; 8, 2, 8, 2, 8, 2; rest 3 min

100-120-110-130-120-140

Last set was super tough, almost failed last rep of each

+
Row 1k @95% effort
rest 2 min
x3
(try to hold 2 seconds faster per 1k than last week)

3:56, 4:10, 4:13

Last week was 4:00, 4:15, 4:17

I was smoked after these. Went to therapy before I did this but wasn't super hard, did some leg press and elyptical intervals but just normal stuff I do at home outside of that. Just going to therapy every couple weeks right now till I can do more. Sept 30 i have to do the strength test and that will determine if I can start learning to jump and move side to side. 

Did a pyramid of single leg press 

2-4-6-8-10-8-6-4-2

160-140-120-110-100-110-120-140-160#

9/2

#7
A. TnG deadlift; 8 on the min for 12 min 95-115#

Did these at 105# this week

Last set http://youtu.be/0Naw68s0ZNk

Oops I did 12 on the min for 8 min..I sware I have dislexia sometimes or whatever it's called lol 

B. KBS; 5 sets of 18 unbroken; rest as needed to full recovery

Done, pretty easy

http://youtu.be/T-OkkI4KAiw

C1. Bent knee hollow body rocks; amsap unbroken x6; rest 1 min
C2. Side plank on hands; amsap unbroken/side x6; rest 1 min
C3. Seated medball russian twists; 20 reps x6; rest 2 min

Done

The weekend

What a great weekend. Went to Daytona for my bachelorette party. I have such a chill awesome group of friends. We spent the majority of our time at te beach and went out for dinner. It was so chill an perfect a little rowdiness Saturday night but just the perfect amount. Obviously no training went on besides free standing headstand holds while the others handstand walked :) 

I feel like I haven't had a weeked in a while where I was out of town an just chilled and didn't worry about a thing and did whatever I wanted and it felt sooo good to do that, my brain and mind definitely needed that. A lot of good and deep convos with so many funny one and tons of jokes. 

Back to training this week, got to get in wedding and beach body shape for Austrailia :) jk..time to make some strength gains and get stronger!

I go to the doctor Wednesday for a check up on my knee so hopefully that goes well. I'll be 10 weeks out so if all goes well only 2 more weeks until I can start squatting below parallel and running!! Trying to stay patient but I'm getting hungry :)