9/30/2014

A. Squat snatch, 10:00 light tech work from blocks (just above knees)
B. Back squat, 1-1-1 @ 80-85% 1RM; 2:00 rest

C1. Ring push-ups, 2 x AMRAP in :60; :30 rest

C2. DB power row, 2 x 2-3/arm, 20X0; :10 between arms, 2:00 rest

+

10 sets:

:30 AirDyne @ 90% aerobic

:30 AirDyne @ 50%

A. complete, worked up to 135

B. complete @215

C1. 26-25

C2. 65-75(2)

+

complete

Glad to see a bit of a deload week, especially since my back/SI joint have been acting up lately. It has been awhile since I snatched off the blocks but I worked up to 135 really easily. Snatches felt good today. Back squats, however, felt TURRRRRRRIBLE (said in the Cleveland voice). But seriously, I had to stay at 215 for all three reps because they just were shockingly difficult. I feel like 215 should not be that tough, especially since I just back squatted 245 last week. Mehh. Ring push ups are getting a lot easier. 

9/28/2014

8:00 @ 75% of [200m row + 3 ring dips + 3 toes-to-bar]

4:00 rest

8:00 @ 85% of [200m run + 20m/side 1-arm Farmer's walk @ 70]

4:00 rest

3 rounds for time:

5 bar muscle-ups

5 squat cleans, 135

+

400m sled drag, very tough grind

complete

+

complete

+

5:47

+

complete with 170# on sled

I was a little nervous about training today since my back was still really tight from yesterday. I woke up and could barely move it. As I warmed up it got a bit better, and I didn't even feel it during my workouts so that's good. I was pleased with the bar MU/ squat clean piece, all MUs were 3/2. I might have been able to get 4 but I was afraid I would fail the fourth rep and waste more time. They felt really good though, I am definitely getting better at getting my hips toward the bar. Squat cleans were all singles. The limiting factor in this was definitely breathing, my muscles were never fatigued but I was breathing pretty hard through the whole thing. Sled drag was fine, took less breaks and didn't sit! Success! 

9/27/2014

AM

5-6 rounds @ easy pace

2:00 AirDyne

25m Farmer's walk, 70/hand

2:00 row

3/side light Turkish get-ups

PM

A. Squat clean & jerk, build quickly to a tough single - not a max

B. Segmented snatch-grip deadlift (pause just off ground, just below knees, mid-thigh), 3 x 1 heavy; 3:00 rest

+

3 sets for even times:

500m row

15 handstand push-ups

50 double-unders

3:00 rest

+

6 sets:

50m sled sprint outdoors, 100 on sled

3:00 walk rest

+

Hollow rock, accumulate 100 reps

AM

complete with 25# KB

PM

A. 200 (PR+5)

B. 200-220-230

+

4:17

4:25

4:22

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complete, forgot to record times

+

complete

Finally clean and jerked 200 pounds!!! Woohoo!!! I am so pysched about that. I wasn't sure if I was going to hit a PR today, as I was lifting all the cleans felt really easy but the jerks were feeling off, I wasn't really punching under the bar. It has been a long time since I actually clean AND jerked instead of just jerking off the blocks. I cleaned 200 easily and barely failed the jerk so I wanted to try for it again. I got it on the second try, PR!! It was definitely a great start to the day. Snatch deadlifts are getting better. Row/HSPU workout went well but I tripped up on the double unders every round, that was frustrating because I hardly ever do that. HSPU were 8/4/3 every round. Sled sprints were same as usual. I forgot to record my times on these, ehhhhh oops. I would guess they were about the same as last week except for the 6th one, that was a little rough. During the last sprint I felt something in my back tighten up really badly. I could sort of feel it on the hollow rocks but barely. Those were done in sets of 10. 

9/25/2014

A. 1 snatch balance + 1 overhead squat, 5 x 1; 2:00 rest

B. 1 push jerk + 4 split jerks, 4 x 1 tough; 2:00 rest

+

For 8:00:

Evens: 3 burpee muscle-ups

Odds: 15 unbroken wall balls, 14 to 10

+

3 sets @ 100%:
:15 pull-ups

:20 burpees

:25 row
6:00 rest

A. 115-125-135-145-155 (PR+5)

B. 145-155-165-170

+

complete

+

complete

My snatch balance is coming along slowly but surely. They started off a bit rough, I actually failed the first rep at 115, I fell way forward. That made me a little nervous, but they actually got better as the weight got heavier. I was happy to hit a 5 pound PR on that. Split jerks felt good, I think I could have gone to 175. The burpee/muscle up EMOM was definitely harder than last week, it's crazy how much harder it was with 1 extra muscle up and 3 extra wall ball. My breathing wasn't great on that. 

9/24/2014

AM

For time @ 80% - faster than last week:

2500m row

30 glute-ham sit-ups

100m bear crawl

PM

A. Power clean, build quickly to a touch-and-go 5RM
+

8 sets for even times:

25 double-unders

10 burpees

10 kettlebell swings, 53

:90 rest

+

3 rounds not for time:

5-7 weighted glute-ham raises, 30X0

12 heavy reverse hypers

9 glute-ham sit-ups

AM

19:46 

PM

A. 175

+

1:09

1:12

1:11

1:08

1:07

1:08

1:10

1:09

+

complete

I think I did the AM session a bit faster than 80%, it might have been closer to 85-90% but oh well. I shaved off about 4 minutes from last week so that's good. I rowed faster, I didn't break up the GHD sit ups as much and I tried to rest less between 25m sets during the bear crawl. 

I feel like my power cleans have flatlined. I haven't really hit a PR on any of those in a couple months, all my numbers are the same. 175 is my current 5RM PR, it felt good but my back rounded a lot on the 5th rep so I called it there, I don't think I would have been able to get 5 reps at 180. I did much better on the double under/KB/burpee workout this week. My breathing felt really good and my times were relatively consistent. I think I only tripped up on the double unders once. Not for time stuff was good, GH raises are getting better but still having trouble with control on the way down. My GHD sit ups are much better, they are so much faster now and I don't get as dizzy. 

9/23/2014

A. Squat snatch, build to a heavy single - go for it if there
B1. Back squat, 3-2-1 tough; :30 rest

B2. Legless rope climbs, 3 x 1; 2:00 rest

C1. Ring push-ups, 3 x AMRAP in :60; :30 rest

C2. DB power row, 3 x 3-4/arm, 20X0; :10 between arms, :30 rest

C3. Yoke carry, 3 x 10-15m moderate/tough; :60 rest

+

3 sets:

:60 AirDyne @ 97%

6:00 rest

A. 155 (165 Fx4)

B1. 215-225-245

B2. complete

C1. 25-25-23

C2. 60-65-70

C3. complete with 140# on yoke

+

complete

Today was very frustrating. I was hoping to get a snatch PR since my snatches have been going so well lately. I worked up to 155 pretty quickly then went for 165. I failed the first one because the bar was too out in front. I went for it a second time and thought I had it! I was in the bottom and all I had to do was stand it up but then for some reason I tipped backward and fell on my butt. I don't know if I surprised myself by catching it or what happened but I was pretty mad, I should have been able to stand that up. I went for it two more times and both attempts were out in front. UGHH. I don't understand. I think a lot of it was mental, Stephen said I was worrying about it because I've never snatched that weight before but it's good to know I can at least get under it. Now I just have to stand it up. Merrrr. So frustrating. I don't think I have been that angry about lifting in a long time. It was hard not to stew about it for the rest of my training session.

This is me UNDERNEATH 165

This is me after failing for no reason

This is me pouting

After that, mentally it was hard to stay focused on the rest of my training. I should have gone heavier on the back squats, my SI joint has been bothering me again, not nearly as bad as the last time but it's becoming noticeable so I'm going to have to see Pete again soon. I definitely could have done 255 for the last rep though. Legless rope climbs felt hard today. I was pleased with my ring push ups, I got more than last week. The yoke carry was cool too since I hardly ever do that. The airdyne sprints sucked as per usual. Overall not the best day. 

9/22/2014

60:00 AirDyne @ Z1, off every 5:00 for 1 easy round of CTB "Cindy"

complete