Thursday June 11th, 2015

A. Build quickly to a heavy complex of 1 squat clean + 1 hang squat clean + 1 front squat - hit #210
these were ok, I didn't use a belt or Oly shoes today. I could tell I got a bit loose on the bottom of the catch as the weight got heavier. Regripping for the hang was tough. I may have been able to push a bit more, but I tried to work up more quickly today. A year ago I hit #185 for a double from the hang (belt and oly shoes), these felt better.

B. Squat cleans #185 15x1 every :20 -  these were a mess to start, failed the first rep and another. I put up the full video, I could have cut the miss to start, but you have to take this as an honest whole. I got in a better rhythm as I progress through.

C1. Wt CTB Pull-Ups 2-1-1 #44-#53-#53 - not very happy with these, tough to get the chest up there for me, didn't feel real strong with these today.

C2. 1 arm DB Push Press 3x 5-10 - #60(10) -#70(6) -#70(6) - #60 felt solid and the #70 got tough, my posture really started to go and I used way too much back in this one!

D. Powell Raise - 3 x 4 - #20 - was able to hit the #20 today, felt solid.

Then 3 sets
:30 row/rest 4:00
1- 181m
2- 184m
3- 182m

These got quite ugly. I felt good from 8-20s then could feel the drop-off! I need to focus on pulling all the way through the cutoff time.

Wednesday April 22nd, 2015

Strength:
Build quickly to a single squat clean at 80-90% - went #135-#155-#165-#185-#205-#215-#225, all felt pretty solid, still a work in progress, still arm bending and not exploding, look kinda slow actually!

MetCon:
Then for time at 90%:
30 wall balls (unbroken) (56s)
30 CTB Pull-Ups (mess) (2:00)
30 alt dumbbell snatches (#70-slow) (2:30)
30 calories on the rower 7:30 (1:26)

The wall balls felt good today, best they've felt in a long time. Cycled them unbroken. I am very disappointed in my pull-ups, they were a MESS! No cycle to them, although my pulls felt good. I was out of rhythm on these. Stuck somewhere between a kip and a butterfly, and really looking like a seizure. These need major work! I should be able to cycle 30 of these in around 1:00.  The snatch weight was not a problem, but I couldn't cycle these quickly at all! The row was the row, held between 1300-1400 calories per hour. Took me forever it seemed to get strapped into the rower today. I should be able to do this one sub-7, just didn't quite have it today.

Then 8 sets 30s high aerobic row/30s rest Held the row around 1700-1600 calories and ended up with 12 calories each set. 

Tuesday October 21st, 2014

TUESDAY

2 rounds Not for time:
8 Burpee chest to bar pullups
14 hollow rocks
6 DB manmakers #20

A. Emom 12:
Hang Clean + Clean.
Add weight every other set.
Began at #165 and worked to #215 adding #10 every other set. I failed the

B. OHS: Build to a solid but tough double - #135 - #185 - #205 then #215, I felt very good up til the last set. I had to walk to catch the 1st rep so I hit 2 more. They were ok, but I need to be more stable.

C. 1 arm DB row, 3 x 5 reps #70, rest :60 between arms

then:
8:00 at 80%
0 burpee toe-to-bar
10 squats, w/ 2 KBs #53 front-racked

4 rounds 9 burpee t2b

I felt like I could cycle the burpee T2B a bit better, jsut still haven';t figured how to get quicker at them, I feel move momentum gets in the way as I return to start the burpee. I went unbroken on 3 of the 4 KB FR Squats (set em down on round 2, and then decided not to let myself put them down after that).

Rest 4:00 8:00 at 90%
10 wallball
8 pullups
6 box jumps 30"

6 rounds,  10 wall balls and 5 pull-ups

This one got a bit spicy! I stayed unbroken on the wall balls, and din't leave my feet either. The pull-ups felt solid today, I butterflyed through them unbroken. The box jumps were a different. The 30' was tough today, didn't feel like I had a bounce in my jump today. I just tried to keep moving on this one!

Thursday February 20th, 2014

THURSDAY

A.   15 minutes snatch tech work. 1 power snatch, 2 OHS, 1 hang snatch. Weight to allow for fast under the bar. Speed over load.  

working sets were 75-95-100-105-115-125

The power and OHS felt pretty solid, the hang still feels off. I did hit power snatches at #155 and #165, failed at the #170 attempt, but kissed the bar. The power snatches felt solid. I still need to work on a focus point and not pulling early with arms.

Lactic Endurance

3 Rounds

5 shoulder to overhead #135

7 burpees, AFAP 

9 TTB

I finished in 2:45. This was a tough triplet for me. I didn't seem comfortable on the movements. After the first round, I could not cycle the T2B. I didn't fall into a good rhythm pattern on the STO, weight was not an issue, more of a movement pattern problem.

rest 4:00

3 Rounds

2 Bar Muscle ups

7 KBS - #88

30 double unders

I finished in 2:52. This felt better than I thought it would. The bar muscle up were a bit rougher on rounds two and three. I had a fail early on the last set of DUs.

rest 4:00

30 Squat Cleans, #95

I finished in 3:25. I came apart on these. My form went south after the first 9. i had high hip sand really started to smoke my lower back. I was very rounded and caused myself to dump the bar twice. I'm not real happy about my performance on this portion of today's work. I really need to step back and regain form when movements like this come up. 

Monday February 17th, 2014

MONDAY

I would describe today as taking a step back then a step forward.

A.  Squat Snatch clusters 4 x (1.1.1) 15 seconds between rep

These felt very off today. Power snatching these would have been easy, but I just couldn't get myself connected to drop into that squat. My hamstrings felt tight, legs felt dead. I din't have much of a bounce in my step today. Looking back at yesterday, I spent around 4 hours in the car traveling and sitting around a lot. I also had caffeine very late (After 8:00 PM) and I my nutrition was off. I had some junk and didn't have high quality sources for fuel to be used this morning. I also need to be better warming up.  I went away from what was previously working for me on my snatch warm-up (I'm not going to do that again).

B. For time: 50 Chest to bar pull-ups.

I finished this in 2:56. These felt pretty solid. I went 7-6-5-5-5-2-4-4-3-3-2. I need to stick with 5 and stay in rhythm.

then

On a 5 minute clock: AMRAP - 30 Squat clean and jerks @165, 30 burpees over bar

I finished with a total of 25 reps (not counting the squat clean that I couldn't lock out overhead, which I re-squat cleaned). This was similar to 11.3 which I tested on January 9th and hit for 20 reps (40 points as scored in the open). Today I was hoping to get to the burpees (never thought I would say that!). I was on pace through the first two minutes of the work (13 reps before the 2 minutes were up). Then I seemed to fall off. I had really high hips on this, and I was really pulling with my arms which spent me for the overhead portion. I missed a rep late (couldn't get it locked out).  This weight seems to be a bit of a breaking point for me in some movements and when it shows up in a metcon situation. 

Excuse the video as it was a bit sketchy. 

I need to become more committed to taking care of myself outside of the workouts. I have 10 days to get things tightened up for the open.