Training September 9, 2014

3 RFNT
35 Unbroken Double Unders
2 Wall Walks
8 Alternating Pistols

I had two breaks on the double unders.  First time since I went back to the Rogue SR-1 rope.  Pistols were rough the first round, felt better the second round and were pretty good the third round.

Hang Power Clean
3 RM
210 lbs.

210 was pretty challenging.  I went for 215, but the third one shot me out the back and I landed I my already bruised butt (I had an epic fail on my 185 lbs. snatch attempt yesterday).  Watching some of those 40+ GRID guys breaking off 15 or 16 unbroken hang power cleans at 205 is pretty humbling.

Front Squat
4-4-4
235, 255, 275

These felt great.  My squatting feels so strong lately.  I am looking forward to re-testing my 1 RM in the future.

3 Rounds
3 Hang Power Cleans 155 lbs.
200m Run
Rest 1:30 between rounds
0:49, 0:50, 0:53

This felt pretty good until the last 50 meters of the last 200.  So much lactic acid.

3 Rounds
7 Box Jump Overs 24"
10 KBS 70 lbs.
Rest 1:00 between rounds
0:30, 0:28, 0:29

Box jump overs in the first round were a little slower than I like, but overall, this went well.

3 Rounds
7 Push Jerks 115 lbs.
0:20 Max Row (Calories: 8, 9, 10)
Rest 1:00 between rounds
0:37, 0:35, 0:37

These were the best push jerks I have ever done, even at this relatively light weight.  I think I might have learned something today.  I am looking forward to working the technique on heavier loads.

Training September 8, 2014

Snatch Balance
2-2-2
121 lbs., 132 lbs., 143 lbs.

These did not feel great today.  Shoulders and hips were tight.  I felt slow and somewhat unstable under bar (weird), but it was a good warm-up for the next piece.

Snatch
Max effort in 15 minutes
181 lbs.

Woohoo!  Two 5 lbs. PR's in two weeks and this one was solid.  I set a goal when I started all of this almost three years ago to be able to snatch my bodyweight and this got me there.  Never thought it would happen.  I had two minutes left to try another so I went for 185 and just missed it.  Next time.

Snatch Pulls
3 x 3 at 100% of above max effort
181 lbs.

These felt really good.  I was pulling the bar high and back.  Felt like I could have easily caught most of these in a power snatch.

HBBS
4-4-4
275 lbs., 305 lbs., 325 lbs.

These felt great.  I should have gone to 335 lbs. on the last set.

10-9-8-7-6-5-4-3-2-1
Power Snatches 95 lbs.
Bar Facing Burpees
8:39

Shoulders started to get a little fatigued in the round of 6 so I broke the snatches.  Stayed consistent on the burpees.  I think I could take a little time off this one when I do it again.

Airdyne
10:00 at Z1

Training September 6, 2014

2 RFT
10 Wall Balls 30 lbs.
5 Bar Muscle Ups
9 Burpee Ring Touch 9'
Rest 3:00 between Rounds

1:15
1:16

Going into this one I was really concerned about the bar muscle-ups. These are very inconsistent for me and really give me a problem in a high intensity workout like this, but I was able to get both rounds unbroken while cycling them very well.  Very pleased.

2 RFT
10' Handstand Walk
5 Thrusters (115 lbs.)
12 TTB
Rest 3:00 between Rounds

0:51
0:50

Handstand walks are a work in progress, but went pretty well.  I love thrusters.  TTB are coming along nicely.  I used to be very proficient with them, but had a shoulder injury last year and stayed away from them.  They have slowly improved, and the last few times I have done them the cycle times are vastly improved.

2 RFT
6 Deficit HSPU (8")
2 Rope Climbs
10 Burpee Box Jump Overs 24"

1:55
2:04

Rope climbs were the issue here.  I was odd man out and had to use a nylon rope.  NOT very much fun, but it was a challenge I accepted.  I had to go a little deeper on the HSPU (odd man out again), but these went great.  I have really improved my cycle times with anything "box jump over" by going lateral over the box.  Thanks Grid.

Training September 5, 2014

Hang Snatch
Heavy Single in 15 minutes
165 lbs.

Really worked on finding the power position and keeping my shoulders over the bar.  I have a tendency to straighten my back which takes my posterior out of the picture.  Did okay with it until 165.  I got the lift (a PR for a hang), but I wasn't too pleased with the technique.

AMRAP 6 (85%)
1 Rope Climb
10 Wall Balls (30 lbs.)
10 Walking Lunges
5 Rounds

Rest 4:00

AMRAP 6 (85%)
10 AD Calories
6 Alternating DB Snatches (70 lbs.)
4 Power Snatches (115 lbs.)
4 Rounds

Rest 4:00

AMRAP 6 (85%)
20 Double Unders
8 Burpees to 6" Target
6 Hang Power Cleans (115 lbs.)
4 Rounds +7 Burpees

The second triplet was a killer.  Unbroken on everything except one set of power snatches; did singles.

Training September 3, 2014

Split Jerk
Heavy Double from Blocks in 10 minutes
231 lbs. (105 kg)

These got better as I went up in weight.  I still need to do a better job of getting my head through to finish the lift.  This is definitely a PR for a double.

Deadlift

3 sets of 10 reps

255 lbs.

These were no problem.

EMOM 12:

Even: 10m Prowler Push HEAVY

Odd: 8-10 Pull-Ups

I used 330 lbs. (maximum we can put on the prowlers without doing damage to the turf) for the prowler pushes.  Did high side one way and low side the other.  High sides were challenging, but not overwhelming.  Low sides were a gut check.

Ten pull-ups each round, all butterfly.

300 Double Unders for Time

4:24

I did the first 100 unbroken and then did 50, 50, 48 (tripped), 4 (tripped), 28 (planned break), 20.

Training September 2, 2014

3 RNFT
30 Unbroken Double Unders
3 Dead Hang to Inverted w/2 second pause
10 Back Extensions

I worked this into my warm-up since I usually do some double under, core, pulling triplet as part of my warm-up every day.

Hang Power Clean
2 RM
216 lbs. (98 kg)

I got a little wide on the catch, and I need to get fuller extension at the top of the pull.

Front Squat
5-5-5 (3:00 Rest)
225, 245, 265

I am almost certain 265 is a 5 RM PR for me.  These felt awesome.

3 Rounds

3 Hang Power Cleans 155 lbs.

200m Run

2:00 Rest between Rounds

0:50, 0:49, 0:51

Felt super fast on the first run, not as fast on the second and downright slow on third.  It is weird how the body interprets pain.

3 Rounds

7 Box Jump Overs 24"

10 KBS 70 lbs.

1:30 Rest between Rounds

0:31, 0:29, 0:28

I really found a rhythm on the box jump overs by doing lateral jumps.  Began rebounding them on the second round.  After all the KB work in the testing phase, these swings felt like child's play.

3 Rounds

15 Burpees AFAP

1:00 Rest between Rounds

0:26, 0:25, 0:25

A nice finish to a good day of work.

Training September 1, 2014

Snatch Balance
1-1-1 (2:00 Rest)
132, 154, 176

I have not done these too often in my training.  However, today was not one of my better efforts.  My 1 RM is 187, and the last round 176 was ugly.

Snatch

Max in 15 minutes

165 lbs.

Hit 165 and left enough time to try one at 176.  Just failed at 176.  I was very disappointed.  As I was about to strip the weights, I decided to go for it one more time and nailed it.  So it doesn't count in the context of the training piece, but it is a new PR.

HBBS

5-5-5 (3:00 Rest)

225, 275, 305

Focused on keeping my feet a little narrower than normal and keeping my torso as upright as possible.  Looking at the video, I am still wider than I thought.  

AMRAP 8

Deadlifts 275 lbs.

Muscle-Ups

Ladder 1,1,2,2,3,3...

Through the round of 7 (56 reps)

Muscle-ups killed me on these.  I couldn't cycle them at all, and then failed a couple, which I haven't done in a long time.  By the end, they felt a lot better, but the damage was done in the round of 5.

Airdyne Z1

10:00

Done