The week that was

I have gotten a bit behind the curve posting this week, so I'm just doing a summary.

MONDAY

A. Back Squat (high bar) - 3 sets of 10 @ 70% 1RM 

I used #235, weight wasn't an issue, I got spent a bit toward the end.

B. Hang Snatch (below knee). 2 sets of 3 @ 70%, 3 x 3 @ 75%

#115, #120 - these felt good, really solid at these weights

C. 1 Heaving snatch balance + 2 OHS. 2 sets at 65% (of OHS). 2 sets at 70%

#135, #145 - these felt solid, I probably need to retest the OHS for a max.

D. Work up to a max deadift in no more than 15 minutes

I worked up to #385, #20 less than my PR, I may have been able to pull that again, but I felt a "backy" on these today, so I stopped so that I'd be able to train the rest of the week. 

TUESDAY

A. Jerk: 2 sets of 3 at 70%, 3 x 3 @ 75%
#165, #180 - these felt pretty good today.

B. Push Press: 3 sets of 4 at 80%, 1 set 3 at 85%
#160, #170 - felt smoother on these than last week. I was able to keep my feet set and not leave the floor on these.

C. Snatch High pull 4 sets of 5, 75% of snatch max
#125 - these felt fine


Then:

5 rounds: 50 DU's, 12 KB Snatch/Arm, #53
I finished these in 9:07 was unbroken on my first and last rounds of DUs. I went unbroken on the KB Snatch, I found a rhythm on these, my technique is getting better.


Wednesday

A. HBBS 5 x 5 @80%
#270 - these were tough toward the end.

B. Hang clean, (below knee) 2 sets of 3 at 70%, 3 x 3 75%
#170, #180 - felt ok, not quite as quick as last week.

C. Clean pull from 2" riser, 2 sets of 3 @ 90% (of clean), 2 sets of 3 at 95% of clean
#215,  #230 - these feel awkward still.

D. Stiff Legged DL: 3 sets of 5 at 65% of backsquat max
#205 -  these felt ok.

Session 2 - Crossfit Countdown

After a visit to the dentist, I met up with Gerald Sasser and John Davis at Crossfit Countdown in Ashland. I told John the next time I was in the area, I'd drop-in and train with him. They were hitting a workout that Spencer Arnold had come up with:

For time:

50 DUs

15 KBS #53

30 foot handstand walk (I subbed 10 shoulder touches on the wall in handstand)
100 m farmer carry (2x#53 kbs)

75 DUs

20 KBS

60 foot HS walk (subbed 12 shoulder touches)

100 m farmer carry'

100 DUs

25 KBS

90 foot HS walk (subbed 14 shoulder touches)

100 m farmer carry

I finished in 10:37. I was able to stay unbroken on the 50s, 75s DUs, and broke at 82 on the 100s. I stayed unbroken on all KBS. The most shoulder touches I strung together was 6 in the second round. Felt solid afterwards, would be interesting to retest this after getting HS walks!

After this John and I hit a climbing sets of 1 push press, 1 push jerk, 1 split jerk. Goal was to keep adding weight til failure. I worked up to #205 successfully for all three movements. I did hit #215 on the push press (new PR for me!)

It was cool to workout at a different spot with some cool people!

THURSDAY

A. Power Snatch 2 sets of 3 at 65%, 2 sets of 3 at 70%
#105, 115 - these felt solid, focused on little feet movement.

B. Power Clean and Power Jerk: 2 sets of 3 at 65% (of clean), 2 sets of 3 at 70%
#155, #165 0 these felt pretty good.

C. Snatch high-pull: 3 x 3 @ 75%
#125 - felt solid


Then:

20 m yoke carry #375
5 bar MU
20m yoke carry
4 bar MU
etc down to 1.

Finished in 6:04. This was interesting, really concentrated on being solid under the yoke and not rushing (definitely felt some new soreness the next day). I went unbroken on the first 5 MUs, 3-1, 2-1, 2, 1 for the remainder. I failed on 3 MU attempts on round 3, couldn't seem to get hip pop on the failures.

FRIDAY

Rest, I usually hit a mobility session, but I've been neglecting this and I can feel the toll!

SATURDAY

A. HBBS - 8 sets of 3 @ 85%
#285 - these felt very tough today.

B. Snatch: 3x3@75%, 2x2@80%
#125, #135 - these felt pretty solid, had a fail at #125, solid on the #135s

C. Deadlift: 3-3-2-2-1-1 rest 3:00
worked up to #345 today, these didn't' feel good at all, bar was bending, but the bumpers didn't!

Then

3 rounds:

400m row, 30 sec easy, 30 sec sprint
10 Hang Power cleans, #135

Finished in 6:30 and felt awful! First set of rows was ok, (1:50s and 1:30s), dropped to 1:50s, 1:40s for second, and could barely keep anything under 2:00 for the last round, didn't have any juice on this. Felt totally out of shape on this session.

 

This felt like the worst day of training I've had in a long while. My left knee is a bit swollen, gonna see how that responds to a "rest day" on Sunday.