Monday August 18th, 2014

MONDAY

A. Snatch Balance + OHS - 1 + 1, pause :02 in the hole. Rest as needed. Worked up to #145 on this, felt solid!
B. Snatch, #125, 10 x 1 rep, begin a set every :30 - had a miss on round 6, otherwise felt good!
C. HBBS: 2-2-2 rest, 31X1 - went #275 - #295 - #305, getting a bit more comfortable under the #300s



Then:

5 rounds: 25 UB wallballs, 2 rope climbs; rest 2:00

Round 1 - 1:05
Round 2 - 1:03
Round 3 - 1:04
Round 4 - 1:05
Round 5 - 1:04

Felt solid throughout, had a nice rhythm to the wall balls.

Then:

10:00 Z1 on the AD.

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...

Saturday June 21st

Strength:

A. Back Squat - 8 sets of 2 every minute / with the knee issue, I worked up to 255 for double and didn't get to far below parallel. 

B. Snatch (power) - 3x3 @#135, 2x2 @#145 - solid, focused on pulling speed and not moving feet. I felt good so I worked up to a #165 double

C. Close Grip Bench Press - 5-3-1 - #205-#225-#235 - these felt solid

D. Deadlift - 5-3-1 - worked up to #275 to warm-up for the metcon

Then for time;

6 sets 

5 deadlifts #185

400 meter run

90s rest

Finished in 17:50, runs got tough.  Was around 1:40ish for all rounds.  Knee was ok during this.