Tuesday July 29th, 2014

TUESDAY:
3 rounds Not for time: 

30 UB double unders 

3 dead hang to inverted w/ 2 second pause at the top

10 back extensions

I finished all sets of DUs unbroken, felt pretty smooth on these today. THe DH to inverted was different, I used the tuck to roll up into the inverted hang, I need to try without the tuck! Back extensions went fine, I probably need more time on this are as it is a weakness of mine!

A. Hang power clean: Build to a 2RM - worked up to #205, got a bit "backy" at the end, just didn't feel like I had any explosion from the hips in this one. 

B. Front Squat: 5-5-5 - #230, felt good, front rack position got a bit loose near the end of the middle set.

Then:
3 rounds:
3 hang power cleans, #155, 200m run, 

finished this right at the 3 minute mark, first round was 50s, and the runs were a bit slower on the 2nd and 3rd rounds. 

rest 2:00 then

3 rounds:
7 box jump overs, 24"

10 KBS #70

finished this in 2 minutes, box jump over felt very good on rounds 1 and 2. 

rest :90 then

3 rounds: 

15 burpees AFAP 

rest 1:00 between rounds

Rounds went 30s, 32s and 28s. Felt good (well as good as burpees can feel). My cycle time felt pretty good on these. 

Overall it was a solid training session this morning. I'm looking forward to hitting up Lake Hope State Park for some mountain biking this evening!

It's been a few days...

...yeah, like 20 since I have posted. I've still been putting in the work, and definitely riding my mountain bike more!







MONDAY

A. Snatch Balance: 1-1-1 - worked up to #135 on these, felt solid. 

B. Snatch: EMOM 10 started at #95 and build to #155 - all of these felt solid.

C. HBBS: 5-5-5 #275 - felt off a bit, wanted to hit #300 for 5, I'm not quite there yet.

Then:

8 min time cap: 1 muscle up, 1 deadlift #275. 2 muscle ups, 2 deadlifts #275, etc)

Finished 5 full rounds and 4 muscle ups on the final round. Couldn't string more than 2 together today. Didn't feel very powerful on the kip, nor do I have the strength right now for multiple strict.  Deads were not an issue.

Then:
10:00 Z1 of choice (first 10 minutes of my bike ride stayed in Z1 today). 

Tuesday July 8th, 2014

TUESDAY

A. Tall snatch - 3 sets of 4 - worked up to #95 on these. This was different. Tough. Felt very slow as the weight got heavy.

B. EMOM 10, hang-snatch from mid thigh: first 5 minutes was #115 and second 5 was #125. These felt very solid, with a single miss.

C. EMOM 10, PC & Jerk: #165 - these felt ok








Then

3 rounds for time: 400m row, 12 pullups

Finished in 6:36, the knee acted up on the row a bit, didn't feel like I had power. First set was in the low 1:40, second in the high 1:40s/low 1:50 and the last was mostly the same. I didn't feel smooth on the pull-ups. Broke them up a lot. 

Monday July 7th, 2014

Back at it after a great couple of weeks of vacation (more on that later)!

MONDAY

A. Hang Snatch - heavy(ish) singles; 5 x 1 @#125 - these felt surprisingly good. I felt like I was getting under the bar better today than the one day last week.

B. Clean and Jerk. 5 x 1 @#175 - these were solid. Felt ok.

C. FS: 2 x 2 @#215 - these felt off. I wasn't comfortable in the front rack at all.
THEN

3 rounds for time: 

20m #375 yolk carry

3 bar MU

45 DUs

I finished in 5:20. The yoke carry felt heavy! I had to break up the muscle up, couldn't find a groove on these and the DUs (had to use Jason's rope since I seem to have donated mine to CrossFit Key West) had a miss in each round. Overall it was ok, I kept moving and tried not to get frustrated. 

This was a solid training day to get me back on track, now to get that nutrition dialed back in...