Monday April 20th, 2015

Monday:

Strength:
A. Squat Snatch - work to a heavy single
These felt pretty good today, hit #186(PR, felt solid) and #191(new PR, but kinda ugly)

B. Work to a heavy single HBBS - #325 - moved quickly to this, felt very solid, could've gone higher, but wasn't trying for a max.

Then
EMOM 12
Odd - 50 DUs (28s, only 1 break (almost recovered it) and still made it within the 28s)
Even - 10 bar over burpees (16-18s)

Felt solid on these, no issues.

Then

EMOM 5
7 clean and jerks #135 (unbroken)

This one got very tough in round 5.

Overall things felt good today as I move toward the Master's Qualifier this coming weekend.

Monday, April 7th 2014

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. 

All in all, I felt pretty ok this morning. 

Monday February 24th, 2014

A. Snatch technique work. 15 minutes. Work on speed, transition under bar, moving fast. 

Worked up to #135, #145. These felt better for most of the reps. I felt like I was able to drive lower than usual. I still need to work on not being quite so wide. I'll post video later for this. 

B. For time: 30 Chest to bar pullups

1:14 opened with 18 straight and then broke the remaining into 2s and 4s. 

then for time:

250m row

10 KBS #70

10 Burpees

10 KBS

10 Burpees

#250m row

FInished in 3:34. This left me gasping at the end. I held the pace during the first row in the sub-1:30/500 pace. The KBS went fine, I tried to find a smooth flow to the burpees. The second set of KBS started a bit rough, then smoothed out. The second burpees were not as smooth, but I kept moving. I was able to hold the last row in the high 1:30s/500 pace. I was spent from this, but my recovery time felt pretty good as I cooled down and finished up for the morning. 

Less than a week til the Open! Almost Go Time!

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.