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...
A. High Bar Back Squat - 3 sets of 10 at 73% #245 - first round was a bit tough, might have been the 46 miles and 3000 feet of climbing on the CX bike yesterday. Round 2 went better, and I started to run out of steam a bit on round 3. My knee was a bit swollen, but I think it may be from a slight tweak in the hamstring. I didn't have any knee pain while performing any of the movements.
B. Hang snatch (below knee). 2 sets of 3 @70%, 1 set of 3 at 75%, 2 sets of 2 @80%. #115, #125, #135 - these felt pretty solid, still pulling way high and not getting under quick enough, but I think I'm getting better. It feels smoother and "hit-able"
C. heaving snatch balance + OHS. 1+2 reps x 2 sets at 70%, 1+1 reps x 2 sets at 75% (of OHS) #140, #150 - the first 3 set felt good, got a bit stuck on the second set of #150, couldn't quite drop under, but I kept going until I finished them
D. Deadlifts - 3-2-1-1-1 rest 3:00 I worked up to #355 for a heavy-ish single, wasn't going to push past my form on these.
I went with #205 on these today, no Oly shoes either. I'm trying to improve my mobility without the added equipment for help.
B. Hang snatch (mid-thigh) - 5 sets of 3 reps @ 65% of 1RM
I used #95 on these. My turnover felt slow. I'm also dealing with a hyper-extended thumb that is an issue on the turnover and in overhead position. This just popped up Saturday morning, and only seems to be an issue on Snatching.
C. Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
I used #145 on these. Not a problem, positions felt solid.
D. Overhead Squat - 5 sets of 3 reps at 65% of 1RM
I used #(5 on this as well, focused on depth and had the same thumb, wrist issue, although it felt better toward the end.
then:
50 Burpees for time.
I finished these in 1:56. I then I could have gone a bit faster at the start. i was at 28 at the minute mark.
Tomorrow, I'll see if the thumb, hand issue limits me on any of the work. i'll play it a bit conservative.
A. Snatch tech work. 10 single reps with rest as needed. 1 hang snatch, 2 OHS, 1 hang snatch.
I never seem to feel comfortable in the hang positions. I just don't seem to be able to feel what I'm supposed to be able to move. Awkward! I'm not getting enough hip drive/contact. I feel disjointed. I started light and worked progressively up to #135. The overhead squats felt pretty solid.
Lactic Endurance
3 Rounds, individually timed. Short rest between
5 Squat cleans start at 135, add per set
10 burpee box jumps
I went #135, #155, and #165 on the squat cleans and finished the rounds in 1:03, 1:08, 1:08. The squat cleans felt pretty good. On the burpee box jumps, I was able to fall into a bounding rhythm, which would go south more quickly in each successive round. This was a tough couplet.
rest 5:00
3 Rounds, individually timed. Short rest between
3 rope climbs
7 Russian KBS - #88
30 sec row, all out.
I finished these rounds in 1:15, 1:12 and 1:17. The first round went pretty well. the rope climbs felt good, and surprisingly the #88 kettlebell swing were not quite as bad as I thought. I was able to hold the row in the lower 1:30s and accumulated around 13-14 calories. The third rope climb of the second round felt tough, the KBS and row proceded like the previous round. The final round was rough for climbs two and three. Really started to smoke my grip on this round. THe KBS were solid, but I did notice that my row times crept up to the high 1:30s and the calories dropped slightly.
rest 5:00
3 sets, individually timed. Short rest between
5 Burpees, 10 Air squats, 15 double unders
These were quick rounds. :32, :31, and :32. I went unbroken on the first two rounds of DUs and tripped up on 13 on the last set. These were solid.
Worked up to #135 successfully, 10 pounds better than last week. Positions felt better, I'm still jumping my feet too wide and missing some depth. I need to invest some time on my footwork. Bar path felt better on second and third pulls. I failed at #145, looks like I get it high enough, but I can't seem to drop under and lock it out.
B. Lactic Endurance
3 Rounds for time
15 AD Calories
10 Burpees
Round one felt good, then things got real. This was the start of the "tougher than it looks" work that often occurs. Back on the AirDyne and it felt like I was drowning. I struggled to keep the wattage in the high 300s/low 400s for this calorie set. Stepping off, I had to pause for a second to get my bearing before dropping into the burpees. Cycling them felt very slow. The third bout with the AD and I felt like I would never get to the 15 calorie mark, I kept waiting on the life preserver to be tossed, it felt like I was drowning. I managed to finish the burpees, they felt bad, no rhythm. I told myself to just keep moving. I finished this round in 3:28.
rest 5:00 It took almost a minute before I got my breathing under control. I felt like I had my legs back under me before I started the next set.
3 Rounds for time
15 CTB pullups
10 Box jumps
I stayed on the bar for the first set of 15 CTB pull-ups, and cycled the first 11ish well. The first round of box jumps I was bounding pretty solidly. I had to break up my second round of pull-ups into 4 - 4 - 4 - 3, form went south and I could not cycle these. The second round of box jumps was a mash-up of bounding and stepping down. The third round was a grind to get through. CTB fell apart, it felt like Open 13.5, I struggled on each of these. 3-2-4-3-3 on these. I hit the first five box jumps with step down and then bounded out the remaining five to finish at 3:44.
rest 5:00 It took a bit to get the breathing to calm down, but I felt solid going into the last set of work.
3 Rounds for time
5 Power cleans #185
7 bar facing burpees
The #185 felt heavy the first round, and felt better for the last two rounds. I definitely had high hips on this and stayed high as fatigue creeped in during the sets. Burpees were ok across all the rounds.
I definitely needed this today to see how my body responded.
