12/27/2013

A. Squat snatch, build to a max in 15:00
+
3 sets for even times, change movement order every set:
3 bar muscle-ups
9 clean-grip deadlifts, 185
15 toes-to-bar
21 wall balls, 20 to 10'
60 double-unders
5:00 rest

A. 130
+
1. 
3 bar MUS
9 CGDL
15 TTB
21 WB
60 DU
6:20

2. 
60 DU
9 CGDL
21 WB
15 TTB
3 MU
7:45. Had two failed bar MU attempts which wasted a lot of time

3. 
21 WB
3 bar MU
60 DU
9 CGDL
15 TTB
7:16. One failed bar MU attempt

all double unders unbroken


I can't remember the last time I had a training week this bad. I know my performance is off for a number of reasons-my training schedule has been off due to traveling and I ate VERY poorly on Christmas Eve and Christmas. I definitely learned my lesson. Argggg. It makes me nervous that I feel this bad two weeks before a big competition. Snatches were alright today, I feel like I haven't squat snatched in awhile but I was pleased to end up at 130. I failed it twice but got it on the third try. The second half was just frustrating. Breathing was pretty heavy but the main thing that was bothering me was a giant tear on my palm. I felt like it was keeping me from being able to really kip hard so my bar MUs and toes to bar suffered a bit because I didn't want to tear it any worse. First round went well, but on the second round I failed two bar muscle ups which set me back one minute. During the third round I failed one bar muscle up but everything else felt good. The wall balls actually felt the best out of everything, the 20 pound ball really didn't bother me that much. All double unders were unbroken so that was good. Ready to put this week behind me and look forward to training for the competition. 

12/26/2013

A. Power clean, build to a touch-and-go 3RM in only 3 attempts over 125
B. Split jerk from blocks, 9 x 1 waveload 145-155-165, emphasis on speed & aggressive lockout @ catch; begin a set every :60
+
For time:
10 stone-to-shoulders, 95
30 CTB pull-ups, mandatory sets of 5
15 wall walks
30 CTB pull-ups, mandatory sets of 5
10 stone-to-shoulders, 95

A. 165 (175 Fx2)
B. complete
+
15:15

12/25/2013

1500m row @ 2:05.0 pace
+
8 sets of:
:30 row @ 100%
4:30 rest (8:00 rest after set 4)
+
5:00 row cool-down, keep it Z1

6:09.2/2:03.1
+
158 meters
156
156
156
154
154
155
152
+
complete