3/2/2013

A. Power snatch x1/Hang power snatch x1/Hang squat snatch x3; build to a max of the complex in 10 min

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7 min amrap:

7 power clean 75#

7 power clean 95#

7 power clean 115#

7 power clean 135#

7 power clean 155#

Amrap in remaining time 175#

A. complete at 85#

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35 reps

The snatch complex went better than expected, but it was difficult to hold on to the bar the whole time, especially returning it to a hang. I started with 75 and didn't know if I was going to be able to go up in weight but I went for 85# and was able to do it before my ten minutes was up. 

I was both pleased and disappointed with how the clean workout went. I was happy because I was able to touch-and-go all the weight up until 155, but I wasted way too much time taking the weights on and off. I am not used to having to do that in the middle of a workout, so I was flustered and worried I was wasting too much time, which I was. For some reason instead of just sliding a ten pound weight over the five pound weight, I would take the five off, then put the ten on, then put the five back on. While I was doing this I was literally thinking "what the fuck are you doing?" Then once I got up to 155 I was able to touch-and-go the first two reps, but then it was all single reps after that. This was another spot where I wasted too much time, I would do one rep then step away from the bar for too long. By the time I loaded up the bar with 175, my lower back hurt from changing weight so much and I didn't have any energy. I only had 20 seconds to try and clean 175, I tried once and wasn't even close. I'm happy with how this workout went but I know if I hadn't wasted so much time changing weights and trying to catch my breath, I might have had enough time to rest before attempting 175. Oh well, this is one of those days where I definitely learned something from my mistakes and I'll do a better job next time. 

3/1/2013

rest day

2/28/2013

A. Hang power snatch from below the knee 2, 2, 2, 1, 1, 1; rest 2 min

B. Push jerk; 5 reps on the min for 10 min 

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18 min amrap:

18 kbs (1.5 pood)

18 hand release burpees

18 toes to bar

18 box jumps 20" (step down)

A. 65-75-85-95-100-105

B. complete @ 95#

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3 rounds + 15 KB

2/27/2013

5 rounds for time:

100 meter farmer carry (70# in each hand)
5 wall walks
30 airdyne calories

32:00

Not much to say about today other than I felt great. I was really happy with my transitions and I felt like I wasn't stopping to rest. Before I started this workout I thought it was going to take me at least 45 minutes so I was very pleased with the time I got. I felt really good the whole time and I was able to push it relatively hard on the airdyne for the last round. I love good training days!

2/26/2013

A. Squat clean; 2, 2, 2, 2, 2, 2; rest 2 min (increase weight per set, only last 3 tough)

B. 30 muscle ups for time (5 thrusters on the top of each minute 65#)

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50 front squat for time 135#

(must perform 20 unbroken double unders on the top of each minute)

A. 105-115-125-135-145-155

B. put a 10 minute time cap on this. 11 muscle ups total 

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12:56. All double unders unbroken

Today was a great training day. I tried to remember all the tips Mark gave me when I was doing my cleans. The muscle up/thruster workout was alright, I would have liked to get more muscle ups but the thrusters were really tiring and I wasn't able to string any muscle ups together. This is definitely something I am going to need to work on, since one of my goals this year is to be able to string together at least 5 muscle ups! I thought the front squat/double under workout wouldn't be as bad as the thruster/muscle ups, but it was TERRIBLE. It was very demoralizing because after a few minutes I was only able to get 3-4 front squats per minute. The double unders were really tiring and near the end I think I was shouting profanities because I just wanted it to be over. The good thing is I was able to do all the double unders unbroken. Overall it was a good day of training 

2/25/2013

rest day

2/24/2013

5 rounds NFT:

10 wall ball
20 double unders
10 toes to bar
10 burpee pull ups

goal was quick transitions and minimal rest. The burpee pull ups got surprisingly tiring but it was a good workout. After that was the olympic lifting clinic with Mark Cannella. It was really cool getting to work with him and he definitely gave me some helpful tips regarding my snatch and clean and jerk. He pointed out that I am really tensing up my shoulders when I go to set up for a snatch or clean. He said weightlifting is all about being relaxed, and that really made me think. I have never thought of weightlifting as being relaxing at all, I am always thinking "tight, everything needs to be tight" but he said it's all about being relaxed and he was right. When I didn't tense up my shoulders I noticed a big difference in my execution of the snatch. He was a really cool guy and hopefully I'll get to work with him again.

It was great working with Mark!