Training June 27, 2015

Saturday fun day...90 degress and 90% humidity!

Snatch Balance
3-3-3
115, 135, 155

Since I haven't done these in a while, these went a lot better than I anticipated.

Overhead Squat
Work to a tough single from the rack
225 lbs.

These didn't feel as great as I hoped.  230 is my PR and I hoped to beat that today.

20:00 Cap
Row 100 Calories
Then
3, 6, 9, 12, 15 etc.
Thrusters 75 lbs. (3)(6)(9)(7-5)(6-5-4)(7-6-5)(8-7-6)(5)
Burpees (Unbroken)(10-6-5)
173 Reps (Through the round of 21 + 5 thrusters)

Finished the row at 5:09 and tried really hard to keep moving the whole time.  The goal was to keep it just shy of the red line.  Thrusters were definitely the rest. Last round of burpees were miserable and I had to break them up.  One of those workouts that feel horrible when you are in it, but 10 minutes later the body feels pretty good.

Training June 26, 2015

Strict Press
Find a max
180 lbs. (5 lbs. PR)

I am really happy about this.

Push Jerk
3-3-3 Build on press max
180, 191, 201

These went really well.

Rope Climbing
10:00 of work on tough variation

I did several legless and then several l-sits.  These felt really good.

Air Dyne
4 Rounds
0:30 max / 2:30 rest

This was so, so awful.  I could not sit, stand or lay down for, at least, 15 minutes after.

Training June 24, 2014

AMRAP8 at 85%
250m Row
10 Walking Lunges
10 Wall Balls 30 lbs.
4 Rounds

This was very quad-y.

Rest 4:00

AMRAP8 at 85%
30 Double Unders
10 Burpees
6 CTBPU
4 Rounds + Dubs + Burpees + 3 CTBPU

This got my heart rate going.

Rest 4:00

AMRAP8 at 85%
200m Run
0:30 FLR on Rings
20 Air Squats
3 Rounds

It has been a while since I have done a conditioning piece with this structure.  It was pretty challenging, even trying my best to maintain the prescribed pace.

Training June 23, 2015

Power Clean
Find a max
253 lbs. (8 lbs. PR)

Rep at 253 was less than stellar technically.  Rep at 242 was solid.

Power Clean
10x1 at 90% of above
Rep every 0:30
220 lbs.

Since the rep at 253 wasn't great, I based the 90% on 242.  These were all pretty solid.

Weight CTBPU
3x3 Tempo 31x1
15,20,20

These were tough.

AMRAP 10 at 80%
Run 400m
21 KBS 53 lbs. (Unbroken)
12 Pull-Ups (Unbroken)
2 Rounds + run + KBS + 3 Pull-Ups

My Helen PR is 9:30 so this was right about where I expected to be.

Training June 22, 2015

I apologize for not being more up to date with my blog.  I have been so busy at work that something had to give, and unfortunately, it was the blog.  I will try to do better, but I am afraid that video posting will be lacking for the foreseeable future.

Snatch
Find a max in 10:00
165 lbs.

Missed 176 a couple of times, which is disappointing since I was to the point where I was consistently hitting that weight without missing.

Snatch
3 perfect reps at 90% of above
148 lbs.

These were less than perfect.

Back Squat
Hit a heavy triple in 15:00
345 lbs.

I am pretty pleased with this.

One Arm DB Thruster
Find a heavy 3 rep
70 lbs. DB

This was very easy.  I used the heaviest weight we have at the gym.

EMOM8
M1: 10 HSPU
M2: 30m Farmer's carry 145 lbs. each hand

This went really well.

Rest 3:00

EMOM8
M1: 3 Rope Climbs
M2: 50 Double Unders

This was good.  Unbroken on the dubs.

Training June 13, 2015

Snatch
Six lifts up to 150 lbs.

I actually ended at 154 (bar sharing).  Again, I am working on a lot of things and some of these were awesome and some were less than awesome.  This one was good.

Clean & Jerk

Six lifts up to 208 lbs.

Same thing here.  Some felt great and some not so great.  This one is just okay.  The whole lift just looks slow.

Front Squat

1x3 255 lbs.

2x3 275 lbs.

Legs felt a little tired today so weights felt a little heavier than usual.  The last set actually felt the best.

Good Mornings

5x3

Completely forgot about these. 

Then

0:00-10:00

Row 1500m (5:52)

40 Walls Balls 20 lbs./10' (Unbroken)

7:24

Slowed the row down so I could really push the wall balls.  Wall balls worked out great, but I probably needed to push the row a little more.

10:00-20:00

Row 1000m (3:49)

20 Burpee Box Jump Overs 24"

5:33

Again, I paced the row in order to push the burpees a little.  I had a great pace on the burpees until around rep 13 and then it was just a matter of moving through the last 7.

20:00-

Row 750m (2:49)

21 Thrusters 95 lbs. (11-10)

21 Pull-Ups (12-7-2)

5:27

Bad memories of Big Fat Jackie on this one.  I really wanted to go unbroken on the thrusters, but didn't want to miss a rep so I broke them up.  Pull-ups went better than expected, but I took a little too much rest between the thrusters and pull-ups.

Training June 12, 2015

Power Clean
2x3 165 lbs.
3x3 176 lbs.

I somehow screwed up the weight at 176.  I think I was at 198.  I am working on a lot of things with all of my Olympic lifting techniques.  These actually felt really good.  Two things I noticed are that I need to get my hips through a little better at the end of the second pull and I need to keep my weight back better on the first pull off the ground.  In the video, I noticed my weight shifting to the front of my foot on the take-off.

Push Jerk
2x3 172 lbs.
3x3 185 lbs.

These didn't feel quite as good as last week, but I will chalk that up to a slightly stiff neck I have from sleeping in a bed with two huge dogs.

RDL

5x3

275 lbs.

No problems here.

Row 3000m

Every 500m off the rower for 5:00 of gymnastics work.

I had to cut this down to 2500m due to time constraints.

I kept the rows between 1:45 and 1:50.

Gymnastics

R1 EMOM5 10 TTB

R2 EMOM5 3 Deficit HSPU on parallettes 4" deficit

R3 EMOM5 3 Weighted Strict Pull-Ups 50 lbs.

R4 EMOM5 1 Muscle Up + 6 Ring Dips

R5 EMOM5 10 GHDSU

Training June 10, 2015

Cleans
EMOM5 186 lbs.
EMOM5 199 lbs.
EMOM5 212 lbs.

These went pretty well.  The last three reps at 212 I widened my grip slightly, and it seemed to help my contact point.

Clean Pulls

3x3

217 lbs.

Felt good with the new, wider grip.

Clean Grip Deadlift Complex

Halting + Finish + Floating

3x3 + 1 + 1

204, 217, 217

No problems here.

Back Squat

3-3-3 

0:05 Pause at bottom

255 lbs.

I like these.

EMOM10

M1: 4 Bar Muscle Ups

M2: 0:50 Double Unders (95,89,84,75,69)

This was pretty brutal, but no misses on the muscle ups.  I have had issues in the past with misses under fatigue so I am please about that.

No misses on the dubs.  Just took a break each round after the second.

Training June 9, 2015

Split Jerk
EMOM5 201 lbs.
EMOM5 215 lbs.
EMOM5 228 lbs.

These all felt great.  Very consistent lifts.

Push Press
2x5 158 lbs.
3x5 169 lbs.

Again, these felt really good,

Back Squat Jumps
3x3
110 lbs.

No issues here.

3 Rounds
12 Power Cleans 135 lbs.
12 HSPU 
5:59

Not bad, not great.  HSPU are still a limiting factor, but I think they are getting better.

Training June 8, 2015

Snatch
EMOM5 128 lbs.
EMOM5 137 lbs.
EMOM5 146 lbs.

These felt pretty good.  Still working on some things (narrower grip, slightly lower hips in the starting position).  A lot of positives, but my catch is still shaky.

Snatch Pulls
3-3-3
150, 158, 158

These felt good.  A good practice for hook gripping.

Snatch Grip Deadlift Complex
Halting + Finish + Floating
3 + 1 + 1
141, 150, 150

Nice.

Back Squat
5-5-5
273, 293, 293 (0:05 descent on first rep)

These got pretty challenging!

1:00 Max Muscle Ups (10)
1:00 Rest
1:00 Pistols (30)
1:00 Rest
1:00 Burpees to 8" target (27)

Training June 6, 2015

Snatch
6 reps up to 150 lbs.
95, 115, 135, 145x2, 155

I went to 155 here.  Took me the first 5 reps to get my shoulders and hips loosened up.  I feel like the rep at 155 was one of my more solid lifts.

Regular Speed

Slo-Mo

Clean & Jerk

6 reps up to 208 lbs.

135, 155, 185, 205x2, 225

I went to 225 here (bar sharing and time constraints).  This felt a little heavier than I expected.

Front Squat

1x3 255 lbs.

2x3 275 lbs.

I did these without a belt.  Definitely made a difference.

Good Mornings

5x3

165 lbs.

I haven't done these in a long time.  If possible, please let me know if I am doing these wrong.  For some reason, the video looks quite strange to me.

4  Rounds

8 Box Jumps 24"

8 Burpees

8 KB Snatches 53 lbs.

3:32

I went hard on this.  Happy with result.

Training June 5, 2015

Power  Clean
2x3 165 lbs.
3x3 176 lbs

These felt solid.  I am working on rowing the bar as close to my hip crease as possible and driving off the floor.

Power Jerk
2x3 172 lbs.
3x3 184 lbs,

These went WAY better than expected.  The power jerk is definitely not one of my best movements, and I was not sure I would be able to do three sets of three reps at 185, but these felt great!

Stiff Leg Deadlift
5x3
265 lbs.

Nice and solid.

Row 2000m @ 85%
Off the rower every 500m for 5:00 of gymnastics

Row times: 1:44.2, 1:44.8, 1:45.9, 1:44,2

Gymnastics

CTB Pull-Ups 8 each EMOM
3" Deficit HSPU on parallettes 3 each EMOM
Pistols 12 each EMOM
Burpee Muscle Ups 3 each EMOM

Training June 4, 2015

Cleans
EMOM5 179 lbs.
EMOM5 191 lbs.
EMOM5 204 lbs.

These felt really good.

Clean Pulls
3x3
217 lbs.

No issues.

Halting CGDL + Finish + Floating CGDL
3 x 2+1+1
204 lbs.

Done no issues.  Good opportunity to work on my hook grip and it is starting to feel more comfortable.

Pause Back Squats
3-3-3
234 lbs.

I did these with a 35x1 tempo.  I am really working on keeping my feet a little inside my shoulders. These felt really good.

EMOM8
M1: 4 Muscle Ups
M2: 0:50 Double Unders (85,92,84,86)

This was actually brutal.  Muscle ups were unbroken until the last round and I went 3-1.  Doubles were solid.  No misses on the doubles.  First round, I stopped at 70 because my rope was hitting a rowing machine that was stationed behind me.  Round two was unbroken and I stopped at 50 in rounds three and four.

Training June 2, 2015

Split Jerk
EMOM5 193 lbs.
EMOM5 206 lbs.
EMOM5 220 lbs.

This got a little spicy at the end, but all the reps, except the second to last, were solid.

Push Press
5x5
158 lbs.

Although the weight felt a little heavier than expected, this went well.

Back Squat Jumps
3x3
98 lbs.

Done.  No issues.

For Time
10-8-6-4-2
Power  Cleans 135 lbs. (Unbroken)
HSPU (10,4-4,3-3,2-1-F-1,2)
5:50

Ugh.  Punked out on the HSPU.  I probably should have broken up the first round.

I have a bunch of video for the week, but I don't have time to get it all posted.  If there is anything in particular you want to see, let me know and I will get it up.

Training June 1, 2015

Snatch
EMOM5 123 lbs.
EMOM5 132 lbs.
EMOM5 143 lbs.

These felt really good. I am working on narrowing my grip and lowering my starting position. Seems to be working at these lower weights.

Clean Pulls
3x3
154 lbs.

These went well,

Snatch Grip Deadlift
3 sets
3 halting + 1 finish + 1 floating
154 lbs.

No issues here.

3 Rounds
10 Front Rack Walking Lunges 165 lbs.
10 Bar Facing Burpees
50 Double Unders
Rest 1:30
1:23, 1:25, 1:24

Fun stuff. Unbroken on everything.