Runnnnnnning

Run 1 mile

150 double unders

Run 1 mile

-24:17 did this on the treadmill cause it's cold and windy here but think this is an okay time. Going between rooms was kind of annoying but that's okay. The DU went smoothly, at least much more smoothly than they were going. I used the gym's rope again and I think I will be investing in a new rope when I get home. My first mile was around 9:40 but I think I could have gone a lot harder, I felt great getting off the treadmill after the first mile. It's been awhile since I've had to pace a mile so I took it easier. The second mile was right around 9 minutes but I was obviously more tired from the double unders. Either way, I'm happy I didn't want to die after running which is usually how I feel. Running still gives me anxiety, I really had to fight myself  to the gym today because I knew I had to run, but I did it! 

Battered and bruised

A. No Feet Hang Squat Snatch. 3, 3, 3, 2, 2, 2. 90 sec rest between sets.

-65#, 70#, 75#, 85#, 90#, 95# my right shoulder was sore from snow boarding but I felt like the bar was moving up and fast today.

B. Squat Clean Cluster. 1.1.1. 30 sec rest / 2 min rest. x4

-115#, 135#, 150#, 155x2 I went heavier today because I feel like it's time to start doing that.

plus

10 Rounds

3 Power Clean & Jerk 115#

4 CTB Pull Up

5 Burpee Over Bar

-19:52. This took me longer than it probably should have but I had to talk my way through a lot of it.

I'm pretty bruised up from snow boarding but I'm glad I got back in the gym. 

Merry belated Christmas

Did this on Wednesday..

For time:

Run 800m

30 thruster 95

30 Pull Ups

Run 400m

30 OHS 65

30 toes to bar

-26:50. It was pretty tough but I felt like my endurance was much better. Broke the thrusters and pull ups in sets of 3. The OHS and T2B I did in sets of 5.

Did this today, took yesterday off. ..

A. Muscle Up. Practice full extension / "turn out" at the bottom, try to string 'em together, etc..... 15-25 reps not for time.

I was able to string a few sets of 2 together. 

 

B1. Strict HSPU. 7 reps not for time. 1 min rest.

-did the first and second set broken up 4-3, then the last three rounds I did unbroken

B2. 90-90 Hang. Accumulate 30 seconds. 1 min rest. x5

-Did all these 15 and 15

 

+

3 rounds

15 KBS 1.5 pood

15 Burpees

-:6:05. I really wanted under 6 but I also did a lot of talking to motivate myself, it was hard today. 

 

I wont be able to do the last workout this week cause we are leaving early to go to Granada tomorrow and Sunday I'm going snowboarding, which is kinda like working out right? 

 

I hope everyone had a good Christmas!

Happy

A. Clean Pull x 2 / Hang Power Clean x 1 / Hang Squat Clean x 1. 2 min rest. x5 (hold onto bar the entire time)

-95#, 105#, 115#, 125#, 135# all felt really strong. My least favorite part was the pull for some reason?

B. Deadlift 205#. 5 on the minute x 10... nice and tight and butt-cheeky as poss.

-did these unbroken every set. Really worked on the butt-cheeky thing.

+

for time:

30 power clean 65 (unrboken)

30 cal row

-as I told you, John, the rower is broken. So I did the power cleans in 1:20, and now I'm on the bike for an undetermined amount of time.

I titled this happy because I'm finally happy with my body image. Although I'd still like to lose a few more lbs and some chub off my stomach, I feel great. I feel like my workouts have improved, my clothes fit better, I feel healthier, look healthier. That was the point of this while journey. I've tried every diet, and always looked for the easy way to lose weight, but what it boiled down to was HARD WORK and DEDICATION. 

Kitty

A. Dead hang to inverted hang, inverted hang to skin the cat, skin the cat to inverted hang, front lever eccentric. 20-30 reps  as slow and controlled as poss, rest as needed... OR JUST practice this stuff if you cannot do anything with much control.

-I did 23 of these. My arms biceps started chaffing. I was able to do these pretty controlled, and for the eccentric I mostly did one leg tucked.

+

20 min amrap

20 shoulder taps

20 sec L sit (accumulated, bent knee if necessary, knees above hips, jut hips forward)

20 double unders

-8+20 did some rounds breaking up the shoulder taps 10 and 10, others unbroken. Did all the L sits in 10 second incriments. I forgot my jump rope so I had to use one of the gyms which actually worked in my favor because o was able to do almost all the rounds unbroken.

Overall I was pretty tired today but felt good during the workout.

3 weeks

A. No Feet Hang Squat Snatch. 5, 5, 5, 3, 3, 3. 90 sec rest.

-55#, 60#, 65#, 70#, 75#, 80# I think this helped me not hesitate getting to the bottom. No videos but I could definitely feel the difference when my feet were already in that position.

+

6 rounds for time

5 Squat Clean & Jerk 105

5 Burpee Box Jump 24"

-9:40. I just wanted to finish in under 10. This was the first time in awhile that I did the "I'm just going to lay down right here" after I finished. I was smoked. I almost ate shit on the box jumps, thankfully I caught myself. 

My hip flexors were extremely sore from hollow rocks, along with my shoulders from HSPU. 

Progression

A. Muscle Up. 12-20 reps... and/or just practice... work from full extension at bottom, try doubles, etc.

-worked on full extension on the bottom. Tried to string together but wasn't able to. The full extension at the bottom went well, I think. I posted videos to ig and FB.

B. Strict HSPU. Build to a max depth for 2.

-had 25#, 15# for 2 strict, tried added a 10# plate but only could get one. Posted those videos too

plus

"Diane"

21-15-9

DL 155

HSPU (kipping "ok")

-10:24. Really wanted under 10 but my wrists were killing me and my back kinda locked up. I think that's an okay time though?

I haven't been sleeping well and contimplated waiting till tomorrow but wanted to workout so maybe this would have been better tomorrow. Oh well

Progression

A. Muscle Up. 12-20 reps... and/or just practice... work from full extension at bottom, try doubles, etc.

-worked on full extension on the bottom. Tried to string together but wasn't able to. The full extension at the bottom went well, I think. I posted videos to ig and FB.

B. Strict HSPU. Build to a max depth for 2.

-had 25#, 15# for 2 strict, tried added a 10# plate but only could get one. Posted those videos too

plus

"Diane"

21-15-9

DL 155

HSPU (kipping "ok")

-10:24. Really wanted under 10 but my wrists were killing me and my back kinda locked up. I think that's an okay time though?

I haven't been sleeping well and contimplated waiting till tomorrow but wanted to workout so maybe this would have been better tomorrow. Oh well

Grip=Gonzo

10 rounds

150ish foot Farmers Walk / Waiters Walk  ~70# for FW and ~40# for WW (down n back on bball court)

30 sec Hollow Rock (hold / bent knee if necessary... whatever keeps belly "compressed" and belly button on ground)

 

23:45. I used 30lb and 70lb dumbbells. I couldn't lock out with anything heavier over head. I had to change out twice during the first round, so it took a little longer. My grip is complete shot! 

Monday and Tuesday

I'm going to post yesterday and today's workouts

#1

BS 1rm- 235#

BP 1rm- 145#

DL 1rm- 340#

#2

20 min AMRAP

5 CTB Pull Up

10 Thrutser 65#

20 Double Under

5 Strict HSPU

10 Power Snatch 65#

20 Double Under

-3+5.  I was pretty sore today.  I had to do a lot of talking to myself to keep moving. The HSPU were the hardest, I broke them up in 1s :/. After I did 50 minutes on the bike because I felt bad for not going extremely hard in the workout.

I still hate rowing

500m row for time

1:53 I think that's improvement from last time I did this. Who knew 1:53 minutes of your life could be so painfully awful. My ass cramped like a mofo!

+

15 min easy Row

15 min easy Bike/Run

Rowed and now I'm on the bike. I did 40 minutes on the bike yesterday too.

Happy Sunday 

2 days rest

A. Hang Power Snatch From Below the Knee. 3, 3, 3, 2, 2, 2. 2 min rest. (still get a good "drop" underneath)

-65#, 70#, 75#, 85#, 95#, 100# these all felt good. Was a little hesitant to drop under on my last set.

+

25 Power Clean 135#

25 Bar Facing Burpees

-9:20. People kept getting in my way on the cleans which was frustrating. I failed a few times but was able to get back on the bar and knock them out. I think I finished the cleans around 7 minutes and then just knocked out the burpees. After I saw how long the cleans took I really wanted to finished under 10 minutes. 

I took Thursday and Friday off due to Italy and traveling. I'm back in Spain now. I'm eager to see my row time tomorrow.

Should be back in the states in about a month!

Okay for real going to Italy

Out flight got cancelled last minute last night but I should be there tomorrow.

A. Thruster (from rack). Build to a Max.

-95#, 105#, 115#, 125#, 135#, 140#, failed twice at 145#

B. Double Barrel Front Squat. 4, 4, 4, 2, 2, 2. 3 min rest. 

-95#, 100#, 105#, 115#, 125#, 135#

C. Snatch Grip Deadlift. Build to a tough Single.

-135#, 165#, 185#, 205#, 225#, 235#, 240#, 250#

+

15-20 min Easy "cardio"... whatever they got and you wanna use.

On the bike now.

Today went well, I think. I don't remember what my thruster max was before but I'm sure it wasn't 140#. I also can't remember my snatch grip dead lift but again I'm sure it wasn't 250#. So I'll take today as a win.

Hump dayyyy

Italy.... Maybe

A1. Bench Press. 3, 3, 3, 2, 2, 2.  ~2 min rest. 

A2. Bent Over Row (underhand grip). 5-7. ~2 min rest. (x6)

B. Hollow Rock. Accumulate 3 minutes

C. Double Unders. 200 for time

I'm being lazy.. That's my stuff for today. Don't feel like typing it again. 

Suppose to be leaving for Italy today but the flight might not go soooo tbd. I'm going to use tomorrow as my rest day cause I'll be back in Spain tomorrow. Not every day you can say I'll be in Spain and Italy in the same day. Life isn't so bad after all. 

105# snatch

A. Squat Snatch. Build to a tough 1.  If/Whenever you feel hesitation on the way down, move on.

-75#, 80#, 85#, 90#, 95#, 100#, 105#, then failed twice at 110#. I pulled it high but wasn't dropping under (go figure).

B. Squat Snatch w/ 85%-ish A. 1 rep every 30 secs for 10 minutes. (just something you know you can nail)

-did these at 90#. At first they were hesitant but toward the end (and when I stopped thinking about it) I was able to drop under pretty well.

+

For time

10 Muscle Ups

into

10-8-6-4-2

Strict HSPU

CTB Pull Up

-16:58. Did the muscle ups every 30 seconds, so I finished those right around 4:30. The HSPUs got hard. Was able to do the set of 10 in 2s but then the set of 8 started in 2s and went to 1s same for the set of 6. C2B were easier then I remember which was nice. 

I left the gym feeling pretty good about my performance today. 

Not going to Italy until Wednesday now.

Hangover free

Hangover free is the way to be! Almost everyone I know out here had a hangover today, except me. Went to work this morning, came back, took a really long nap, hung out for a little then went to the gym. My friend Kate worked out with me today, it was nice, helped push me.

A. Squat Clean (TnG) x 3 / Front Squat x 3 / Hang Squat Clean x 3. Build to a Max.

-95#, 105#, 115#, 125#, 130# missed the last rep on the hang squat clean :/

 

B. OHS. 15 reps. 2 min rest. x4

-45#, 55#, 65#, 75#

 

+

50-40-30-20-10

Walking Lunges

Sit Ups

-10:37. Was able to move steadily through this. Abs were sore, but lunges went really smoothly.

I rolled out after and did some handstand work cause some of the guys were doing them. I was able to hold myself up there for awhile. I also was able to do a handstand and kip up into a handstand and held it for what felt like a really long time. It's nice to have my gymnastics start to improve.

Hope everyone is having a great weekend. Homework time.

Open floor

Walked into the gym today and the Spanish lady says to me "the gym is all yours!" Lol guess they know I don't like it when it's busy.

6 rounds for time

6 Strict HSPU

6 Power Clean 125#

30 Double Unders

-23:10 I was able to do all the hspu in sets of two except the 5th round I did 2, 1, 1, 1, 1. The double unders tripped me up on the last two rounds. Felt dizzy a few times but I'm okay. Feeling better today than yesterday. 

Open floor

Walked into the gym today and the Spanish lady says to me "the gym is all yours!" Lol guess they know I don't like it when it's busy.

6 rounds for time

6 Strict HSPU

6 Power Clean 125#

30 Double Unders

-23:10 I was able to do all the hspu in sets of two except the 5th round I did 2, 1, 1, 1, 1. The double unders tripped me up on the last two rounds. Felt dizzy a few times but I'm okay. Feeling better today than yesterday. 

Sick :(

So last night I got a sore throat, woke up feeling like poop with a sore throat and stuffy nose. Then by lunch I was sneezing my brains out. I took some mucinex and sudogest. I was going to take today off, but wanted to get it over with. The whole workout I had to really try to motivate myself. There were a few times I felt dizzy, but I got through it.

 

45 min AMRAP

3 rounds

7 Kipping COVP Pull Up

30 sec Hollow Body Hold/Rock 

...

2 rounds

60m Farmers Walk (70ish # DBs)

30 Wall Facing Shoulder Taps

-Got 4 and a half rounds (completed 4 rounds and then the 3 rounds of the 7 pu's and hollow holds) 

 

I did hollow holds, which were hard for some reason, my abs were smoked. 

 

I think I've mastered my kipping pullup as of today though, which was nice. I don't really know what I started to do differently but I was able to knock these out way more efficiently than I have before. 

 

For the farmers walk I did down and back on the basketball court cause I didn't know what 60 meters was. I used 70# KBs cause there were no DBs. Was able to hold on for one length, then I had to set them down and turn around and go back. 

 

The shoulder touches went awesome. I was able to knock every round out 15 and 15, might have even been able to do more in the first set but felt like it was a good break. I was able to touch my shoulders every time too.

Being sick aside, I think that I'm being stronger in these movements and that feels pretty good.

Wifiiiiii

So my wifi stopped working on my computer Sunday, but it's working now!

A. Snatch High Pull From Mid Thigh x 1 / 

Hang Squat Snatch from Mid Thigh x 1/

Snatch High Pull From Below Knee x 1 / 

Hang Squat Snatch From Below Knee x 1 /  

Low Hang Snatch High Pull x 1 / 

Low Hang Squat Snatch x 1 / 

Rest as needed. 

x6

-35#, 55#, 60#, 65#, 75#, 80# These went better than usual, felt like I wasn't doing the little pause. I did it a few times, but not every time like usual! 

B. Double Barrel Front Squat. 5, 5, 5, 3, 3, 3. 3 min rest.

-95#, 100#, 100#, 105#, 110#, 115# These really sucked! My hip flexors were killing me. I stretched them out in between sets, but they're pretty tight. 

C. DB Thruster. 50 reps for time. 20# per hand.

-2:53. Did the first 15 unbroken, then I think I got to 25, then broke them up in 5's. I was able to jump right back in and pick them up after resting but my shoulders were smoked from yesterday.

 

+

15 min Easy row

-Rower was taken again so I did like 20 minutes on the bike. I'll row later this week.

case of the Mondays.

A. Muscle Up. AMRAP in 12 minutes.

-18. I started out doing these 1 every 30 seconds and then failed on like the 3rd minute so I just started doing them when I felt good. I shot for 20, got 18 meh

+

20 min AMRAP

4 Strict HSPU

4 Strict Pull Up

4 Hand Release Push Up

4 Strict Toe to Bar

4 Feet Elevated Ring Row

-6 + 19. One rep short of 17. My hspu were the first to go-ish. I was able to do them just had to break them up in singles. Other than that, I think I stayed moving and was strong. 

No videos today.