Wednesday May 7th, 2014

A. Back Squat - 5 sets of 5 at 80% 1RM

#255 - these felt heavy toward the end, but I held depth without Oly shoes on these.

B. Hang Squat Clean - 2 sets of 5 @65%, 3 sets of 3 @70%

#155 and #165 for these. The squat clean were a mixed bag. Some felt ok, some felt sloppy, and I may have tweaked my back just a bit on them.

C. Halting Clean Deadlift - 80% (of clean) x 3 x 3, 85% s sets of 3

#195 and #205 - These were fine, I'm trying to get comfortable in the positions. 

then: 

"1/2 Nate"

10 minutes @

2 muscleups

4 HSPU

8 KBS@ #70

I finished with 6 full rounds and 1 muscle up. I was able to be unbroken on all the muscle ups and kettlebell swings. HSPUs are the big limiter for me right now. I went unbroken on the first set, and broke the others up into 2s, or singles. i had 1 fail. I took time between and didn't rush and fail multiple reps. 

Tuesday May 6th, 2014

TUESDAY
A. Jerk behind the neck - 5 sets of 3 @75% of jerk 1RM

 - 175 - I felt like I was able to get lower throughout these today, not that I didn't have a few wobbly reps. 

B. Push Press - 2 sets of 5 @75% 155 1Rm, 2 sets of 5 @ 80% 

- 155 - 165 - These felt felt better than last week, and the best "feeling" set was the last at #165. 

C. Jerk dip squat - 85% (of jerk) 3 sets of 5

-  205 - went fine, got a bit anxious on the last set. Also, my front rack has a long way to go!

then:

3 rounds for time:
10 pullups
350m row

Finished in 5:35, felt good on the first row (held in the 1:30s) and fell into the 1:40s for the second and third. The pull-ups felt strained. Tired shoulders on this one!

Monday May 5th, 2014

MONDAY
A. Back Squat - 3 x 10 @ 70% of 1RM. Rest 2:00

#220 - these went fine, depth is getting more comfortable. I wore the knee sleeves today to give me some support(my knees were a bit achy).

B. Hang snatch (mid-thigh) - 2 sets of 3 reps @ 105 - 65% of 1RM, 3 sets of 3 reps at 115 70%

#105 and #115 - these felt better this week. I still need to work that shoulder mobility and getting under the bar quickly into lockout. I am riding the bar down.

C. Halting Snatch Deadlift (hip) - 80% (of snatch) x 2 x 3, 2 x 3 @ 85% 140

#140 - #145 - these taxed me a bit. I tried to poscus on being solid in the pulls and not rushing, just feeling each position.

D. Overhead Squat - 2 sets of 3 reps at 65% of 1RM, 3 x 3 @ 70% -

#135 - #145 - these felt retty good, i was a bit off balance a couple of times.

then:
50 Burpees for time.

1:56 (again) - these felt better, didn't check pace at the 1 minute mark today. I think I can get that time down, and see what happens when I speed up my rhythm.

Saturday May 3rd, 2014

Back Squat - 8 X 3 @ 80% rest 2:00 - #255
These felt ok, no oly shoes and no knee sleeves

Snatch - 2 x 3 @70% , 3 x 2 @75% #95-115
These didn't feel very solid. Several misses. Probably needed a better warm-up series for these.

Clean & Jerk -2 x 3 @70% , 3 x 2 @75% #175
I ended up power cleaning these, should have went full squat clean. Didn't feel comfortable on these.

Snatch High-Pull - 70% (of snatch) x 3 x 3 - #135

These didn't feel quite as solid as Thursday.  

Wednesday April 30th, 2014

WEDNESDAY

A. Back Squat - 5 sets of 5 at 75% 1RM

#230 - These went without the Oly shoes. I feel that my mobility is improving, though I have a long way to go!

B. Hang Clean - 5 sets of 5 @65% 1RM

#185 - these went ok.  I tried to work on keeping my arms extended the end of the pull.  These feel a bit better than previously.

C. Halting Clean Deadlift - 80% (of clean) x 3 x 3

#195 - these went ok. I need to get comfortable in these positions.  I worked to get it into a good spot.

then:8 min. amrap @85%: 12 STO #115 Axel, 30 DU, 2 MU

4 rounds and 42 reps (didn't have time for the final 2 MUs). Round 1 went unbroken and 2-3 went 6-6, and unbroken on the DUs and MUs.  I failed on a MU on round 4, didn't stay tight on the transition and my arm went out to the side. Round 5 was much the same and ran out of time on the 5th MUs. I felt a bit smoked on the STO.  

Thursday May 1st, 2014

Thursday:

Power Snatch - 4 sets of 3 @65% 1RM
#115 - these felt ok. I tried to keep my feet from moving too much and am continuing to not use the oly shoes for right now, to improve my mobility and positioning without the extra aid.

Power Clean - 4 sets of 3 @65% 1RM
#155 - really tried to get under and release my grip on the catch. Lots of work to go for this one.

Power Jerk - 4 sets of 3 @65% 1RM
#155 - I feel I have a lot of solid technique work to invest on this one. I'm not dropping under and I need to use the pop off of my shoulders more.

Snatch High-Pull - 70% x 3 x 3
#135 - this felt ok. High pulls are a "strength" of mine, it's just getting under and finishing that is real tough. I know this will add to my overall strength and get me where I want to be!



3 sets; no rest:600 m row
15 DB push press - #55

I finished this in 10:38. I struggled on the push press. Went 10-5, 5s, and 8-4-3 on the last round. I don't feel quite as strong on the rower as I felt a year ago, probably because my overall rowing volume is lower.

Tuesday April 29th, 2014

Tuesday:
A. Jerk behind the neck - 5 sets of 3 @70% of jerk 1RM
I used #145 for this one. Felt ok. Hand was ok. The return from the jerk to the high back position is not real comfortable.

B. Push Press - 4 sets of 5 @75% 1Rm push press #155

These felt really heavy!

C. Jerk dip squat - 80% (of jerk) 3 sets of 5. #195

These were different. I expect this will get me more comfortable under the weight.



then:


3 rounds for time:


50 double unders15 pull-ups

Finished in 4:00. Pull-ups were the sticking point, went 15, then 8-7 and in 5s for the last round. I broke at 30 on the first set due to wardrobe malfunction (i.e. forgot to tie my shorts, which reminded me of the very first competition I was a part of and had the same thing happen. Of course in that comp, I barely had double unders.). The next two sets were as usual.