Saturday August 8th, 2015

Saturday: 08.08 A. Squat snatch, build quickly to a 80-90% 1RM and accumulate 3 singles @ #175 - not the prettiest B. Snatch pulls, 6 x 1 @ 205; :90 rest C. Handstand push-ups, 10 x 3 unbroken & smooth,; begin a set every :60 Then 6 rounds for time: 4 muscle-ups (4s, and 3-1 on Rd 6, no Fs) 20 wall balls, 20 to 10'(20, 12-8(4), 11-9) 9:17 + 3 rounds not for time: 10 light Trap 3, 30X0 6 unweighted glute-ham raises, 20X1 #CrossFit #crossfitmasters #cfmasters #rtg16

A video posted by thadhaines (@thadhaines) on Aug 8, 2015 at 4:48am PDT

A. Squat snatch, build quickly to a 80-90% 1RM and accumulate 3 singles @ #175 - not the prettiest, I need to get better in the bottom and improve my overhead mobility. I'll try to post the video to my YouTube channel later.

B. Snatch pulls, 6 x 1 @ 205; :90 rest - ehhh...

C. Handstand push-ups, 10 x 3 unbroken & smooth,; begin a set every :60 - I think these are improving, they feel good, just not quick with these.

Then 6 rounds for time:
4 muscle-ups (4s, and 3-1 on Rd 6, no Fs)
20 wall balls, 20 to 10'(20, 12-8(4), 11-9)

9:17 - didn't fail any MUs, but still breaking on the kip. I think the dip kip is improving. I should be under 9:00 on this and probably closer to 8:00. I really rested between movements.

3 rounds not for time:
10 light Trap 3, 30X0
6 unweighted glute-ham raises, 20X1

THe GHR were new, I hope I was set up correctly and had the tempo right. I had a bit of pressure on my right knee during this movement so I may need to adjust the placement a bit. 

Picked up a new piece of training equipment yesterday! #CrossFit #ghd #rtg16

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Thursday August 6th, 2015

I needed that Mr. Miyagi treatment from Jason the hit that last clean...tough session for me today. Too many misses at #225 on the cleans. Thought about a belt, and stayed away from it for now.

A. Squat clean, accumulate 3 single @ 225; rest as needed - 1-1-bunch of misses - 1 - first 1 felt solid, and then I couldn't get my elbows through or I was catching on my toes. Lots of mobility work is needed to improve this. Stayed with the no equipment, still not sure if I sure equip up to hit some bigger weight or continued to build a better base...

B. 1 & 1/4 front squat, 4-4-4; 3:00 rest - #215-#220-#225(3) - couldn't get that #225 out of the hole for rep 4, felt like I lost my core stability and then dumped it.

C. 2 push presses + 2 split jerks, 5 x 1 ; 2:00 rest - #170-#175-#175-#180-#180 - these felt ok, still a bit chest up, and I didn't feel like I was driving very far under the bar on the split.

Then AMRAP 10:00 @ 80%:
8 CTB pull-ups
12 box jump-overs w/step-down, 24"
8 ring push-ups
36 double-unders

4 rounds and 3 DUs shy of 5. All CTB unbroken!!! Those felt very good today. I felt like I was able to get a better/more efficient kip. I tried to focus on keeping my legs together and not breaking.

+ 3 sets: :60 row @ 97% 6:30 walk rest

These were a total mess today!
1-1:30 - 333 meters
1-1:32 - 325 meters
3-1:33 - 321 meters

I felt like :30ish was all I had today and would fall off after that point. My legs felt very fatigued for these today. I have actually been off the bike since Monday, so I thought they would feel a bit fresher, but I may have been taxed a bit from the work leading up to this point. 

Wednesday: 45:00 @ very easy pace: 3/side KB windmill, #35(1), #44(1), #53(3), #60(1) 20 Assault Bike calories (2:30ish, sub-200 watts) 3 strict pull-ups right into :20 passive/relaxed hang from bar 750m row (sub 2:00 pace, sub 3:00 time) #CrossFit #crossfitmasters #cfmasters #rtg16

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Tuesday August 4th, 2015

A. Power snatch, build to touch-and-go 2RM - very ugly #170, the #165 was ok, still moving my feet too much I feel.

B. Single-leg Romanian deadlift, 4 x 4leg, 4010; :90 between legs - #125-#135-#140-#140 - felt ok.

Then  AMRAP in 5:00:
1 muscle-up
1 power clean, 185
2 muscle-ups
2 power cleans, 185
3 muscle-ups
3 power cleans, 185

Finished 5 rounds and 5 MUs, went unbroken on the MUs in 3s, 2-2 in 4s, 2-2-1 in 5s. and 2-2-1-F in the 6s. Just couldn't get back to the Power Cleans! On a positive note, the power cleans felt solid, I may have been able to cycle slightly faster, not sure though, I did all in singles.

3 sets: 500m row @ 1:39.0-1:39.9/500m with 2:00 walk rest

1-1:39.4
2-1:39.3
3-1:39.8 - very tough, and took a bit to recover afterwards! THis one really jumped on my back, I wasn't sure my arms would work to hold onto the bar for the K2E in the next piece.

3 rounds:
7-10 strict knees-to-elbows
:30 front leaning rest on rings
:60 rest
Around :60 per round 

Monday: A. Back squat, 3 x 8, 31X1; 3:00 rest - #225-#235-#240 B1. Close-grip bench press, 3-2-1-1, 21X1; :60 rest hit #235 for the singles B2. Pendlay row, 4 x 3, 20X1; 2:00 rest #205-#210-#215 C. Powell raises, 1 x max/side @ 25, 30X0 - 3 on R&L D. Tripod headstand hold, 5 x :20; 1:10 rest - went better than expected, wasn't sure I could do it. Then 8 sets: :12 Assault Bike high effort(1200 watts, 10ish cals) 1:18 Assault Bike very easy spin #CrossFit #crossfitmasters #cfmasters #rtg16

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Saturday: 08.01 A. Squat snatch, build to a heavy single for the day - #185 after a rough start to the session B. Snatch pull clusters, 5 x 1.1 @ starting @ 185 & adding 5/set; :10 between reps, :90 rest C. Handstand push-ups, 6 x 4(2 sets) and 3 (4 sets) begin a set every :60, first few sets felt better than they have in a while + 20 rounds for time: 1 muscle-up 5 wall balls, 20 to 10' 8:02, no fails, still breaking at knees, starting to kip out of the dip better. 3 rounds not for time: 4 moderate Trap 3, 40X0 #20 12 weighted hip extensions, 2011 #35 #CrossFit #cfmasters #crossfitmasters #rtg16

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