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Friday, January 30, 2015
Thursday, January 29, 2015
Thursday January 29th, 2015
Warm-Up:
2 rounds 100 meter row
5 pause squats + 5 squats
5 ring turnovers + 5 dips
8 TTB
5 muscle snatch + 5 Snatch balance + 5 drop snatch
Strength: A. Build to a heavy snatch - #165 - mess, shoulder felt awful, I don't think the warm-up was quite enough for me today. Also, my sleep was not very good last night, probably less than 6 hours of sleep total for the night.
B. Build to a heavy weighted pull up - #93, these have felt week for me lately. I don't seem to have the strength in these that I've had in the past.
then:
“Amanda”
9-7-5
Muscle ups (7-2, 4-3, 3-2-the last was was slow and ugly, but NO fails!)
Snatches #135 (all singles, and a couple of fails)
7:21 - not there yet Improved over 3 min since the Maste's Qualifier (10:23), but still out side of that sub-6 and nowhere near Shawn Ramirez who was under 4! I need to improve at cycling those snatches. I also need to overcome the fear of failing these, I'm not confident of hitting the snatch under fatigue. The MUs felt pretty good today, I'd like to be able to hit the opener unbroken, but 7-2 was solid. Right at the 40s mark to come off of that first set. I'm uploading video so I should have it posted later. Overall I'm a bit disappointed with it today. i need to be faster, stronger in the positions and get after it!
Wednesday, January 28, 2015
Wednesday Squat clean: build to a tough, not a max, in 15 minutes Hit #235 then: 4 rounds at 85, 90, 95, 100% 250m row 8 squat cleans #135 8 ring dips 12 KBS #88 (American) rest 2:30 2:45 2:30 2:25 2:22 #that #88 KB was rough! 10:00 emom 2 skills that need attention box jumps and tight kips #crossfit #CrossFitmasters @jtate59 @dwoot61
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Tuesday, January 27, 2015
Beautiful evening for a #hike at Lake Katherine! #getoutside #useyourfitness #crossfit
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Monday, January 26, 2015
Monday January 25th, 2014
Monday!
Strength:
A. Power Snatch 8 x 1 begin a set every :25 @ #165 - not great but finished!
B. Back Squat 3-3-2-2 22X1 rest 3:00 #295-#300-#305-#315 - feeling a bit weak in the squat today.
then:
Amrap 14:00 at 85%
2 Power Cleans @ #225
3 Bar MU
4 HSPU 6″” def
60 double unders
5 rounds, failed the PC to start round 6 as time ran out. I didn't move too quickly on this one, I tried to ensure that I didn't fail any reps. All singles on the PCs. All unbroken on bar MUs, these are feeling better! I think doing the BMU turnover drill helps me. HSPU were a mixed bad. The 6" wasn't as bad as I feared. Only unbroken ones came during round 4, I was able to find the groove on hand/shoulder alignment and felt much better.
Strength:
A. Power Snatch 8 x 1 begin a set every :25 @ #165 - not great but finished!
B. Back Squat 3-3-2-2 22X1 rest 3:00 #295-#300-#305-#315 - feeling a bit weak in the squat today.
then:
Amrap 14:00 at 85%
2 Power Cleans @ #225
3 Bar MU
4 HSPU 6″” def
60 double unders
5 rounds, failed the PC to start round 6 as time ran out. I didn't move too quickly on this one, I tried to ensure that I didn't fail any reps. All singles on the PCs. All unbroken on bar MUs, these are feeling better! I think doing the BMU turnover drill helps me. HSPU were a mixed bad. The 6" wasn't as bad as I feared. Only unbroken ones came during round 4, I was able to find the groove on hand/shoulder alignment and felt much better.
Sunday, January 25, 2015
Saturday, January 24, 2015
Warm-Up: 3 rounds 100 meter row 5 squats w/ 5s pause 5 dips + 10 puhups 8 TTB 5 thrusters (bands) then bands, PVC and barbell as needed Strength: Work up to a heavy, not a max, Thruster in 15 minutes. #205 MetCon: For time: 20 thrusters #95 20 Toes to bar 10 dumbbell burpee box jump overs #35 per hand 9 burpee ring touch, set rings at 8″ 5 deficit HSPU 5″ deficit 20 Thrusters 5:23 MidLine: 3 sets 45s between each movement A1. 10 back extensions A2. 20s – 30s plank hollow hold #crossfit #CrossFitmasters
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Thursday, January 22, 2015
Thursday! Warm-Up: 2 rounds, easy pace 40 DUs 5 squats, 5s pause Kick Up and 4-6 shoulder taps 8 TTB 5 Muscle Snatch + 5 Snatch Balance then bands, PVC and Barbell Strength: A1. Back Squat w/ chains 1-1-1-1 rest 1:00 #315 A2 weighted dip: 2-2-2-2 rest 2:00 #88 B. Build to a tough but not a max full snatch in 15 minutes #179, wasn't clicking on these today. MetCon: 7-5-3 reps full snatch #95, wall walks followed by : 30 thrusters, #95 5:53 (3:22 on the first part) #crossfit #CrossFitmasters #youdownwithOPT #yeahyouknowme
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Wednesday, January 21, 2015
Tried out those new Oso barbell collars this morning! #cantmovewontmove Warm-Up: EMOM 10 1- row 10 strokes 2- 6 squats w/ 5s pause 3- 10 KB Halos 4- 10 sit-ups + 10 arm haulers 5- 10 KBS Bands, PVC and barbells as needed then: 3 rounds at 85, 90, 95% 500m row 10 power cleans #135 20 burpees to a plate 30 KBS #53 rest 3:00 1- 5:14 2- 5:13 3- 4:50 Ouch! Still knocking the rust off! then EMOM 10 Work on 2 skill weaknesses cTb and HSPU Worked up to sets of 8 UB CTB pull-ups and 3 strict HSPU #crossfit #CrossFitmasters
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Tuesday, January 20, 2015
Look what arrived in the mail! @reviverotf can't wait to try the product! Thanks Chris! #crossfit #recoveryright
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Tuesday! Warm-up: EMOM 10 1- 40 DUs 2- 6 Squats w/ 5s pause 3- 5 ring turnovers + 5 dips 4- 8 TTB 5- 5x barbell complex Then bands, PVC, barbell to working weight Strength: A. Squat clean, push press, push jerk clusters. 1 SC + 1 PP + 1 PJ is one rep. 3 x 1.1, rest :20 between reps, 2:00 betweens sets #185-#195-#185 B. Front Squat 2-2-1 32X1 2:00 #255-#265-#275 MetCon: EMOM 20: 1 MU + 2 thrusters #135 + 3 burpees over bar No misses Felt weak in the beginning today. Burpees felt solid today, lungs are almost there! #crossfit #CrossFitmasters @tdswack @dwoot61
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Monday, January 19, 2015
I know what the playlist is gonna be tonight! #funkymonkey #crossfit
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Monday January 19th, 2014
Monday!
Warm-Up:
EMOM 10
1- 40 DUs
2- 6 Air Squats with 5s hold
3- 6 dips + 12 push-ups
4- BMU turnovers
5- 5 muscle snatch + 5 snatch balance
then bands, PVC and barbells to working weight for
Strength:
A. Power Snatch 12 x 1 begin a set every :30
used #165 except for 3 at #155 in the middle, had a couple of misses. Felt better at the end, I got focuesed on being tight and retracting my shoulders.
B. Back Squat 3-3-3 22X1 rest 3:00
#275 - #305 - #305 - didn't wear the Oly shoes for this one, felt alright!
MetCon:
6 rounds for time:
6 power cleans @ #205 (all singles)
6 bar muscle ups (3-3, 3-3, 3-2-1, 2-2-1-1, 4-2, 4-2)
6 deficit HSPU 4” (6, 5-1, 3-3, 3-3, 3-2-1, 3-2-1)
Finished in 18:51
This was tough but fun! I should be closer to 2:30 rounds once I get myself totally right! Felt solid today, only had a couple coughing/wheezing fits during this one. I went 2:00 on the first round, dropped off on 2-3, 4-6 were around 3:00 each. All singles on the PCs. These were ok, I need to get back on the bar quicker, and I need to try cycling doubles/triples to get a feel for that at weights over #200. Very pleased with the BMUs compared to the usual. I think the position work and BMU turnovers are helping. Still need to stay tight with the arm/hollow positions, and not let my legs get wild! The HSPU were better than I expected. Pleased with those as well! Overall I feel like I'm back on track with things.
Saturday, January 17, 2015
#Repost @jtate59 with @repostapp. ・・・ Twining in their Adidas jackets and sippin on their coffees.
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Warm-Up: Dynamic Bands PVC – Barbell Strength: A. Front Squat – build to a tough single in no more than 10 minutes -#275, get good Then For time: Row 2000 meters (7:27, slow!) 50 Wall Balls(7-7-6-5-5-5-5-5-5) 10 Muscle Ups (4-3-2-fail-1) 13:11, couldn't hold a fast pace today, lungs are still not there yet. Midline: A. 3x10 back extensions B. Accumulate 1:30 in L-sit (very hard for me) ##crossfit #CrossFitmasters
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Friday, January 16, 2015
Some classic #TCQ for the drive home! #reallive #hiphop #tribecalledquest
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"The Ocho" getting the gameplan from Coach Howard. #stayclcassy #jhs
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All tied at 15 at the half. "The Ocho" getting the scoop! #stayclcassy #jhs
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Thursday, January 15, 2015
Thursday January 15th, 2015
Thursday:
I'm beginning to turn the corner to getting over this crud. I was able to move closer to normal today.
Strength:
A1. HBBS w/ chains, 2-2-2-2 rest 1:00 - #275 - #295 - #295 - #305 + #40 of chains, these felt pretty solid today.
A2. Weighted dip: 3-3-3-3 rest 2:00 - #53 - #60 - #70 - #70 - very solid, din't push past #70 today, but these were good!
B. Build to a tough, not a max, snatch for the day - finished at #170 today, felt very good, I think I had more in me, but I got a bit out of sync and waited while my training partners did their metcons.
then:
15-12-9
Power snatch #125 (5-3-2-1-1-1-1-1, singles, singles)
Chest to Bar pullups (mess..., 5-4-3, 4-2-2-1)
Finished in 6:23.
The power snatches were solid in round 1, then I just kept moving in the next two rounds with singles. Lungs went haywire during the end of the PS on round one. they still aren't right with this crud! The CTB were an absolute mess today. I am not comfortable with these and this is a huge gaping hole in my fitness/skill right now. I can butterfly the regular pull-ups, but I have no rhythm or feel for the CTB. This should be a sub 5 workout if I'm healthy and closer to 4 if I can hit the CTBs.
I'm beginning to turn the corner to getting over this crud. I was able to move closer to normal today.
Strength:
A1. HBBS w/ chains, 2-2-2-2 rest 1:00 - #275 - #295 - #295 - #305 + #40 of chains, these felt pretty solid today.
A2. Weighted dip: 3-3-3-3 rest 2:00 - #53 - #60 - #70 - #70 - very solid, din't push past #70 today, but these were good!
B. Build to a tough, not a max, snatch for the day - finished at #170 today, felt very good, I think I had more in me, but I got a bit out of sync and waited while my training partners did their metcons.
then:
15-12-9
Power snatch #125 (5-3-2-1-1-1-1-1, singles, singles)
Chest to Bar pullups (mess..., 5-4-3, 4-2-2-1)
Finished in 6:23.
The power snatches were solid in round 1, then I just kept moving in the next two rounds with singles. Lungs went haywire during the end of the PS on round one. they still aren't right with this crud! The CTB were an absolute mess today. I am not comfortable with these and this is a huge gaping hole in my fitness/skill right now. I can butterfly the regular pull-ups, but I have no rhythm or feel for the CTB. This should be a sub 5 workout if I'm healthy and closer to 4 if I can hit the CTBs.
Wednesday, January 14, 2015
Wednesday January 14th, 2015
Wednesday:
Warm-Up: 1- 2x 25 UB DUs
2- leg swings
3- 6 dips + 12 push-ups
4- 5 TTB + 5 Pull-Ups + 5 Kips
5- Barbell Complex
Then bands, PVC, and barbell
MetCon:
3 rounds, at 80%, 90%, 100%
100 DU (25-25-25-25, 75-25, 89-11)
20 TTB (8-6-6, 8-6-6, 8-6-4-2)
10 thrusters #135 (5-3-2, 5-3-2, 4-2-2-2)
10 bar facing burpees (just get through them!)
rest 5:00. Each set should show a decrease in time.
1- 4:28
2- 3:44
3- 3:40
I'm still not back, but I am gaining on it! I proabbly went a bit too slow on round 1. I felt the best on round 2. The big set of DUs to start round 3 sent my breathing off and I wheezed through the remainder, it was tough to get below round 2's time.
Then 2 sets
A1. 10x hollow rocks rest 30s
A2. 10x arch rocks rest 30s
A3. 5x BMU turnover drill (5s hold on top)
trying to add some stability/midline work in when I have some extra time.
Warm-Up: 1- 2x 25 UB DUs
2- leg swings
3- 6 dips + 12 push-ups
4- 5 TTB + 5 Pull-Ups + 5 Kips
5- Barbell Complex
Then bands, PVC, and barbell
MetCon:
3 rounds, at 80%, 90%, 100%
100 DU (25-25-25-25, 75-25, 89-11)
20 TTB (8-6-6, 8-6-6, 8-6-4-2)
10 thrusters #135 (5-3-2, 5-3-2, 4-2-2-2)
10 bar facing burpees (just get through them!)
rest 5:00. Each set should show a decrease in time.
1- 4:28
2- 3:44
3- 3:40
I'm still not back, but I am gaining on it! I proabbly went a bit too slow on round 1. I felt the best on round 2. The big set of DUs to start round 3 sent my breathing off and I wheezed through the remainder, it was tough to get below round 2's time.
Then 2 sets
A1. 10x hollow rocks rest 30s
A2. 10x arch rocks rest 30s
A3. 5x BMU turnover drill (5s hold on top)
trying to add some stability/midline work in when I have some extra time.
Tuesday, January 13, 2015
Day 2 A. Squat clean, push press, push jerk clusters. 1 SC + 1 PP + 1 PJ is one rep. 5 x 1.1, rest :20 #185 c 4 and 1 at #195 - these were a bit of a mess. Second set worse than first. Still recovering B. FS 2-2-2 32X1 rest 2:00 - #235, #255, #255 - last set felt good. EMOM 18: 1. 2 squat clean thrusters #165 + 4 burpees 2. 3 MU 3. 15 wallball #20 Singles on thrusters, and burpees are killing me with this cold. Unbroken on MUs and WBs. Both felt good. No time to row this morning due to a meeting in Columbus. Hope to hit it this evening. Those will be rough. Cold still lingering. #crossfit #CrossFitmasters
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Monday, January 12, 2015
Dadadada... Some of that #classic Snoop for the drive! #stillSnoopDOdoubleGY
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Haha, had to repost. #struggleisreal #Repost @avocadosandcookies with @repostapp. ・・・ Tag someone who is going through this! #avocadosandcookies #crossfit #crossfitters #strongissexy #powerlifting #powerlifter #strongman #startingstrongman #workout #fitness #fitasfuk #wod #wodlife #muscles #muscleandfitness #gymlife #wodlife #bodybuilder #weightlifting #strongfit #gainz #crossfitfamily #menofcrossfit #crossfitmen #olympiclifting #barbell #ladiesofcrossfit #crossfitgirls #girlsofcrossfit
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Monday January 12th, 2014
Monday!
Warm-Up:
EMOM 10
1- 2x 25 UB DUs
2- 10x squats
3- 6 Dips + 10 push-ups
4- 6 TTB + 6 kips
5- 5 Power Snatch + 5 Snatch Balance
then bands, PVC and barbells
Strength:
A. Power Snatch 10 x 1 begin a set every :30
#155(7), #165(3)
these were ok, still trying to get comfortable in the setup position. Also did these without Oly shoes or sleeves.
B. Back Squat 4-4-4 22X1 rest 3:00 - #255-#265-#275
felt a bit weak on these today, kept it light and made sure to hit tempo. I should be at/over #300 for 4, but the last week has taken it's toll on my legs, I usually do better with consistent hard efforts.
MetCon:
AMRAP 16:00
3 burpee bar-muscle ups
6 ball over shoulder #150
10m lunge steps, #140 front-racked (use axel)
60 DU (couple of breaks in 1&2, unbroken round 3)
3 rounds + 3 BMU + 6 BOS
YouTube won't show this in "my videos" sho below is the link:
https://www.youtube.com/watch?v=CGqVSX9qvNU
I am feeling better, but I really can't push the pace at all. Very slow on the ball and lunges. Lungs got rattly, and I had to cough up a bunch of junk. I'll post video of this a bit later. On a positive note, the bar muscle ups felt much better than previous weeks!!! I should be able to get 5-6 rounds of this one when healthy.
Warm-Up:
EMOM 10
1- 2x 25 UB DUs
2- 10x squats
3- 6 Dips + 10 push-ups
4- 6 TTB + 6 kips
5- 5 Power Snatch + 5 Snatch Balance
then bands, PVC and barbells
Strength:
A. Power Snatch 10 x 1 begin a set every :30
#155(7), #165(3)
these were ok, still trying to get comfortable in the setup position. Also did these without Oly shoes or sleeves.
B. Back Squat 4-4-4 22X1 rest 3:00 - #255-#265-#275
felt a bit weak on these today, kept it light and made sure to hit tempo. I should be at/over #300 for 4, but the last week has taken it's toll on my legs, I usually do better with consistent hard efforts.
MetCon:
AMRAP 16:00
3 burpee bar-muscle ups
6 ball over shoulder #150
10m lunge steps, #140 front-racked (use axel)
60 DU (couple of breaks in 1&2, unbroken round 3)
3 rounds + 3 BMU + 6 BOS
YouTube won't show this in "my videos" sho below is the link:
https://www.youtube.com/watch?v=CGqVSX9qvNU
I am feeling better, but I really can't push the pace at all. Very slow on the ball and lunges. Lungs got rattly, and I had to cough up a bunch of junk. I'll post video of this a bit later. On a positive note, the bar muscle ups felt much better than previous weeks!!! I should be able to get 5-6 rounds of this one when healthy.
Saturday, January 10, 2015
...and the jerk! @cutty201 making me feel old and weak! Haha good to see you this week! #CrossFit
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Saturday Warm-Up: EMOM 10 1- 30 DUs 2- 10 Air Squats + 20s bottom hold 3- 5 dips + 10 push-ups 4- 5 TTB + 5 pull-ups + 5 kips (no break) 5- 5 Frankenstein squats + 5 Scarecrow Cleans then Bands, PVC then build quickly to a tough (not a max) clean and jerk for the day Finished at #230 then: 3 rounds for time: 7 clean and jerks (#185) 14 pullups 21 walking lunges 28 double unders Finished in 10:03 - a bit better, should be around 8 or less on this one. B. Midline Work Accumulate 1:30 in the positions below, try to complete in as few of sets as possible: L-sit Hollow Hold Arch Hold #CrossFit #CrossFitmasters #roadtorecovery
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Friday, January 9, 2015
Thursday, January 8, 2015
Lungs don't work, but that don't stop the #sockgame haha. A1. HBBS w/ chains, 3-3-3-3 rest 1:00 worked up to #275+ #40 chains A2. Weighted pull up: 1-1-1-1 rest 2:00 worked up to #86 B. Build to a tough, not a max, thruster for the day - hit #205 and that's ok today! then: 15-12-9 Burpees Thrusters #135 Intended to break thrusters up in 5s, 4s, 3s. First round took 5 minutes, not recovered yet, coughed my head off! #CrossFit #CrossFitmasters
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Wednesday, January 7, 2015
Wednesday January 7th, 2015
Today's workout is sponsored by my ongoing URI...
Warm-Up:
EMOM 10
1- 30 DUs
2- 8 TTB
3- 8 burpees - blew up my lungs
4- 10 banded good mornings
5- Barbell complex
then bands, PVC, barbells up to working weight
WOD:
3 rounds, at 80%, 90%, 100%
20 row/AD calories lungs went around calorie 14-15
9 deadlifts #185 6-2-1
6 hang power cleans #185 3-2-1
3 STO #185 3
rest 3:00.
Took way too long, lungs blew up in the row and coughing started. Hit a few reps and more of the same. Felt good to move, I may have lost around 5 pounds in mucus during the course of this one. Feeling better, but not enough to push any type of pace on metcons.
rest as needed then: for time(not):
8 rope climbs - these were more passable than anything else, finished around 2 minutes (wasn't really timing this piece).
Warm-Up:
EMOM 10
1- 30 DUs
2- 8 TTB
3- 8 burpees - blew up my lungs
4- 10 banded good mornings
5- Barbell complex
then bands, PVC, barbells up to working weight
WOD:
3 rounds, at 80%, 90%, 100%
20 row/AD calories lungs went around calorie 14-15
9 deadlifts #185 6-2-1
6 hang power cleans #185 3-2-1
3 STO #185 3
rest 3:00.
Took way too long, lungs blew up in the row and coughing started. Hit a few reps and more of the same. Felt good to move, I may have lost around 5 pounds in mucus during the course of this one. Feeling better, but not enough to push any type of pace on metcons.
rest as needed then: for time(not):
8 rope climbs - these were more passable than anything else, finished around 2 minutes (wasn't really timing this piece).
Monday, January 5, 2015
Monday January 5th, 2015
Still sick, feel worse this morning than I did yesterday. Throat is very sore. This will be the first morning workout I've missed when I haven't been traveling for the past couple of years. I'll be going to the quick care when it opens later this morning. I hate feeling like this!
Saturday, January 3, 2015
Truth! #Repost @zevenesh with @repostapp. ・・・ Uour Excuse is invalid!! #SQUATEveryDay c @musclepharmpres with @repostapp. ・・・ Tell again why you can't squat this week....????? #fitness #squat #training #UndergroundStrengthGym #UndergroundStrengthCoach #Edison #Manasquan #Muscle #HUSTLE #Motivation #CrossFit
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Saturday January 3rd, 2014
Saturday:
Warm-Up:
Dynamic
Bands
PVC
Barbell
then EMOM 10
5 power snatch #75 – #95 + 15 DUs
+1 PS. +5 DUs every other round
Warm-Up:
Dynamic
Bands
PVC
Barbell
then EMOM 10
5 power snatch #75 – #95 + 15 DUs
+1 PS. +5 DUs every other round
this may have gotten a bit aggressive, or it could be me today not being 100%. I had to put my pullover back on after this to keep from feeling cold.
rest as needed then
Open 14.1 retest
AMRAP 10
30 DUs
15 Power Snatch #75
354, 7 rounds + 39 reps
ll take it since I've been coughing my head off this AM, and my only sweat has been a cold one, but the @crossfitgames Open doesn't care if you get sick! You have to preform not matter what during those 5 weeks of the Open to move forward, so i figured I'd train the way I may have to compete. Those 5 weeks are truly a fragile thing, one sickness, one wrong move and a small injury can undo a whole year of training.
rest as needed then
Open 14.1 retest
AMRAP 10
30 DUs
15 Power Snatch #75
354, 7 rounds + 39 reps
ll take it since I've been coughing my head off this AM, and my only sweat has been a cold one, but the @crossfitgames Open doesn't care if you get sick! You have to preform not matter what during those 5 weeks of the Open to move forward, so i figured I'd train the way I may have to compete. Those 5 weeks are truly a fragile thing, one sickness, one wrong move and a small injury can undo a whole year of training.
Friday, January 2, 2015
Friday January 2nd, 2015
Friday! First workout of 2015, felt a bit weak though out today
A1. HBBS w/ chains(#40), 4-4-4-4 rest 1:00
#275+ -#285+ -#295+ -#300+
A2. Weighted pull up: 2-2-2-2 rest 2:00
All at #70, dint feel strong pulling on these
B. 1 Power snatch + 2 OHS, 30X1 on the squats; 3 sets rest 2:00.
Heavier than last week #170-#170-#175, only hit #175 once, struggled to get under it and lockout. I really need to dial in my positions. Also, where I haven't been overhead squatting heavy, I'm a bit unsure on my lock and catch. I always feel more stable after hitting heavy on those. I'm gonna post video of my misses shortly. i've notice I tend to get loose in my lumbar region. Too much curve and not enough stability and tightness. Maybe I need to hit some more back extension accessory work to stabilize that and sit with better poture at my desk.
then: 14:00 at 85%
25m farmer carry #135/hand
25m prower push fairly quick foot turnover.
25m reverse sled drag
25m bear crawl w/ low hips
100 double unders. Usually sets of 20-30
4 full rounds felt ok, I may have pushed out of the 85% range on that last set of DUs (20-20-60) to finish under the cap. Also, I was surprised at how much my calves blew up from the push, drag and bear crawl. Really made the DUs tough!
A1. HBBS w/ chains(#40), 4-4-4-4 rest 1:00
#275+ -#285+ -#295+ -#300+
A2. Weighted pull up: 2-2-2-2 rest 2:00
All at #70, dint feel strong pulling on these
B. 1 Power snatch + 2 OHS, 30X1 on the squats; 3 sets rest 2:00.
Heavier than last week #170-#170-#175, only hit #175 once, struggled to get under it and lockout. I really need to dial in my positions. Also, where I haven't been overhead squatting heavy, I'm a bit unsure on my lock and catch. I always feel more stable after hitting heavy on those. I'm gonna post video of my misses shortly. i've notice I tend to get loose in my lumbar region. Too much curve and not enough stability and tightness. Maybe I need to hit some more back extension accessory work to stabilize that and sit with better poture at my desk.
then: 14:00 at 85%
25m farmer carry #135/hand
25m prower push fairly quick foot turnover.
25m reverse sled drag
25m bear crawl w/ low hips
100 double unders. Usually sets of 20-30
4 full rounds felt ok, I may have pushed out of the 85% range on that last set of DUs (20-20-60) to finish under the cap. Also, I was surprised at how much my calves blew up from the push, drag and bear crawl. Really made the DUs tough!
Thursday, January 1, 2015
#TBT to that last TNT ride 2 years ago! Always a great one! R.I.P. JB! #bike #timehop
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