Tuesday!
A. Work to a max close grip bench press - #240 - not bad considering I haven't benched since late summer
B. Work to a max power clean in 8:00 - #255, ugly, backy, PR(video) - not great, but progress. Still get wide with feet and not dropping under and catching with my shoulders/front rack instead of my hands/arms. I hook gripped everything today, felt solid (there may be something to that...)
Then
AMRAP 8:00
Power Cleans @90%of B (#230)
24 reps - thought I hit 26, but upon further review I only hit 24...I should have pushed the pace a bit I guess. That is one rep every 20s. I was hoping for closer to 1/10s but that was based on doing #220ish.
Today was a bit bit heavier than usual and I was able to get some time in under the new Rogue Stubby Axle!
A. Snatch clusters 4 x 1.1.1, :20 between reps, rest: 2:00. Focus on speed/quality reps.
I worked up to #155, but I had a fail and two rather sketchy reps. I'm a little more confident in hitting this than a couple of month ago, but I really need dial these. My technique is not smooth, especially the second and third pulls. I'm not keeping it close enough.
B. Snatch pulls 3 x 3 rest as needed, 105% of max in A.
I used #175 for these(missed my math just a bit). These were not very smooth feeling.
C. Axel power clean. Work to a heavy single in 15 minutes
I was able to work up to #200 on the axle. I missed my first attempt and hit the second. These are going to take some time to get comfortable (relative term with an axle).
Then For time:
25 HSPU 25 TTB 25 STO, #165 on Axel 25m. Walking lunge w/ Axle in Front rack #165
I finished this one in 12:15. The weight and movements were tough. I strung together 9 Kipping HSPU to start, then fell apart on them. I could nt find a good cycle with them. I moved to the TTB and knocked them out relatively quickly, hitting 8-8-5-4 before moving onto the STO. The #165 on the axle felt heavy! I broke the reps up: 5-4(fails to lock out 5)-3-3-4-5 and then moved onto the lunge. The lunge was very tough! I broke twice on the walk.
Starting at #155, I worked up #155, #165, #175, #185, #195, #205, #210, #215 (w/ 1 fail), #220, #225, and then hit for #230 after the 10 minutes were up. These felt surprisingly good.
I went unbroken on these. I need to clean up my technique on the bar muscle ups, I was very right arm dominant. Also, cycling these, I began to initiate the swing more with my feet instead of my shoulder and driving my hips to the bar.
+
AD: 2 minutes for calories - I finished with 50 calories. This was BAD! I was at 29 after minute 1 and then struggled to push through to the end.
THURSDAY
A. Snatch tech work. 15 minutes.
This one felt rusty as I haven't really snatched since early in the Open. I was able to build to #155 today.
Lactic Endurance segment of today's training was a repeat of a series that I hit in late February.
3:10, this was a bit longer than February (2:45), but I used #155 instead of #135. The weight felt heavy on the first round and then I was able to find a bit more of a groove on the second rounds. I started to slow near the end of the TTB, and on the final set I went 5-4 to cycle more quickly.
rest 4:00
3 Rounds 2 Bar Muscle ups 7 KBS - #88 30 double unders
2:45 which was 7 seconds faster than February. The muscle ups are still not as smooth as I'd like them. Using my right arm too much to push up and over, I need more hip drive. The 7 heavy KBS were ok, I really didn't want any more than the 7! I went unbroken on the first 2 sets of DUs and missed at 24 on the final set. overall not bad.
rest 4:00
30 Squat Cleans, #95
2:54 (31 seconds faster than February) This one really spends me. I went 10-5 and then doubles and singles. I was getting smoked in the lower back and my hamstrings were fried, not allowing me to reset low. I need to get more solid on the technique for this movement!
Power Clean 3-2-1 Rest 2:00 3RM at #215, 2RM at #220 then was able to get under #230 for 1, failed a couple of times at #235. These felt btter than last week.
+
Against a 10 minute clock: 1000m row 50 Wall Balls #30 Amrap MU in the remaining time. I finished with 13 muscle ups. This one got spicy. I held the row to a 1:45 pace so that I would still have some legs left when I hit the wall balls. I began the wall balls around the 3:50 mark. I had planned to break these up into 8s. Instead, I opened with 10 and finished the remaining 40 in sets of 5. These smoked me! It too me about 3 minutes to complete the wall balls, leaving me 3 minutes for the muscle ups. I was able to hit 6 doubles on the muscle ups then a single, and didn't have time for another single. Overall this felt solid today.
I maxed out at #225 for the second week in a row. The weight felt better today, I still couldn't drop under it.
6 sets - focus on maintaining same time across all sets - different order for each set
5 muscle ups
8 WB #30
10 burpees to a 6" target
14 alternating pistols
250m row
Rest 4:00 minutes.
1
2
3
4
5
6
5 muscle ups
8 WB #30
10 burpees to a 6" target
14 alternating pistols
10 burpees to a 6" target
250m row
8 WB #30
14 alternating pistols
250m row
5 muscle ups
8 WB #30
8 WB #30
10 burpees to a 6" target
250m row
5 muscle ups
8 WB #30
5 muscle ups
10 burpees to a 6" target
14 alternating pistols
10 burpees to a 6" target
14 alternating pistols
250m row
250m row
5 muscle ups
250m row
5 muscle ups
8 WB #30
10 burpees to a 6" target
14 alternating pistols
14 alternating pistols
2:46:00
3:08:00
2:54:00
2:58:00
3:18:00
3:20:00
These felt better this week. I was able to sub 3 minutes for 3 rounds. These were also the rounds that I went unbroken on the muscle ups. Round 2 and 5 I broke the MUs into 3-2 and round 6 I went for it and hit 4, failed, collected myself and hit the 5th. I've gotten more comfortable/confident cycling the MUs, I'm still breaking at the legs, but I feel higher in the rings before turning over. The wall balls felt good, cycling them was better than previous weeks. I started to wear out on the Burpees as the rounds progressed. I didn't have a good pace on these, no real rhythm. I continue to struggle with pistols, my ankles are pretty stiff. I get really knee forward and on my toes for these. I need to invest some skill session time on these. On the rower, I kept the splits in the 1:30 for the first 3 rounds, and crept into the 1:40s in 4 and 5. Starting the last round with the row, I was able to hold it in the high 1:30s. Overall this session felt good. I feel that some of my skill level is increasing. The recovery between rounds was good.
A. Snatch tech work. 10 single reps with rest as needed. 1 snatch, pause in the hole for 3-4 seconds with bar stable overhead.
75-85-95-105-115-125-135-140-140-145
The idea was to get comfortable in the hole. THis went ok. I probably should have started heavier and stayed at a heavier weight. I wanted to keep the technique solid. I must say the 4 seconds feels a lot longer with any weight overhead! As the weight got heavier, I was coming up with my hips early, and breaking in my arms. I was catching a bit high and needing to drop lower after the lock-up. I need to pull myself under the bar more quickly!
Lactic Endurance
3 Rounds, individually timed. Short rest between
5 PC start at 135(round 1), #165 (round 2), #185 (round 3)
Some days don't go exactly as planned. DUring yesterday's training, I tore a callus on my left hand during the last set of CTB pull-ups. The tear really hindered my grip for today's work.
Power Clean build quickly to a 5RM
I was able to get to #195 on this. I was able to hit 3 reps at #205 before not being able to maintain. I had hoped to go over #200, but I could get a solid grip with the tape covering the rip on my left hand.
7 sets - focus on maintaining same time across all sets
3 muscle ups, 250m row, 9 WB #30, 50 DU. Rest 2 minutes. Try to hold the same time across all sets.
1 - 2:12, unbroken on the MUs, WBs, 1 miss on the DUs, row stayed in the mid-low 1:30s for 500 split. The #30 med ball was a whole new experience however.
2 - 2:12, another solid round, unbroken on everything this round, similar row. Recovery was slightly longer.
3 - 2:12, solid again, unbroken save for a single miss on the DUs, row ticked up to the high 1:30s recovery slightly longer
4 - 2:53 - missed on 3rd MU, tape come loose on the hand, rower reset and I had to bring up the monitor, stayed unbroken on the WBs and DUs. Row ticked up between high 1:30s and low 1:40s
5 - 2:19 - had a solid round, same split on the rower, unbroken WBs, a miss on the DUs
6 - 2:46 - came apart, singles and a couple of misses on MUs, row was high 1:40s, had a drop on 8th rep on WB, missed once on the DUs, recovery to a bit
7 - 3:41 - lost it again, singles and fails on MUs, 1:50 for the split, unbroken WB, a couple misses on the DUs, very spent after this round.
Looking back, i'm not sure if my grip was the biggest factor, or if it was the wear from the first time doing heavy WBs coupled with MUs and rowing that had the most affect on the failed MUs (which is where this one is made).
