Training September 18, 2014

Hang Snatch Clusters
4 x 1.1.1 
0:15 rest between lifts / 2:00 rest between rounds
121, 132, 143, 154

Took me a while to warm into these today.  I couldn't get any rhythm going.  Missed one at 132 and one at 143.  Neatly hit all three at 154.

EMOM 10
Odd: 6 CTBPU
Even: 5 HSPU

Other than my hands look like ground beef from the bar muscle ups yesterday, this went really well. My HSPU are getting a lot better.

EMOM 8
Odd: 10 Goblet Squats 70 lbs. KB
Even: 6 Burpees + 15 Double Unders

No issues.  Double unders felt great.  I should smash my foot more often.

EMOM 8
Odd: 0:30 Row
Even: 3 TnG Power Cleans 185 lbs.

Hit 65 calories on the row and the power cleans were challenging, but strong. This one was pretty spicy.

EMOM 10
Odd: 10 TTB
Even: 0:10 AD 97% effort

TTB went pretty well, but I kept whacking my toe or foot on the bar so I did KTE on the last round. AD display board kept shutting off so I don't have any numbers to report, but I just pedaled like hell for ten seconds.

Training September 17, 2014

Split Jerk off the blocks
3-3-2-1-1-1 
Rest 2:00 between efforts
154, 176, 198, 220, 254, 265

265 is an 18 lbs. PR.  I don't really know why this lift has improved so much, but after a year of 1 and 2 lbs. PR's on most lifts, I will take it.

Deadlifts
3 x 8 at 285 lbs. 
Rest 3:00 between efforts

Done. Felt good.


EMOM 10
5 Pull-Ups + 10 Double Unders + 10 KBS 70 lbs.

This was awful.  Smoked through the first six minutes.  I had exactly 0:22 to rest each minute.  The wheels came off in the seventh minute.  Complete grip failure between pull-ups and KBS.  I got off the clock and it turned into quagmire.  Did the full 10 rounds, but it took me 12:08.  Disappointed.

For Time
5 MU, 5 Bar MU, 5 MU, 5 Bar MU
8:26

Not much to say here.  It did not go well.  Grip was still shot from the EMOM.  Lots of tears on my hands, lots of misses and a lot of cursing.

Training September 16, 2014

3 RNFT
2 Skin the Cats (Slow, controlled return to hang)
7 Strict Pull-Ups
8 HR Push-Ups

Done.  Love skin the cats.

Hang Power Clean
4 RM
209 lbs.

I was a little surprised by this.  I didn't expect to get this high.

Front Squat
3-3-3 Rest 2:30 between rounds
235, 265, 285

These felt strong.  I think I probably had 10-15 lbs. more at the top end.

3 Rounds
3 Squat Clean Thrusters 135 lbs.
4 Prowler Pushes 12m (100 lbs.)
Rest 1:30 between rounds
0:46, 0:45, 0:46

I had to sub prowler pushes for the shuttle runs due to my foot.  I sprinted the prowlers.  A lot of lactic acid build-up in the quads the last round.

3 Rounds
5 Burpees/Wall Balls 30 lbs./10'
8 Power Cleans 135 lbs.
Rest 1:00 between rounds
0:45, 0:43, 0:41

I had to a lot of subbing to do on this one.  Subbed burpee/wall balls (do a burpee, do a wall ball) for the box jump overs due to my foot and subbed the power cleans for the KBS because we don't have an 88 lbs. KB.

3 Rounds
5 Axle Bar Push Jerks 135 lbs.
0:25 Row for Cals (11, 14, 14)
Rest 1:00 between rounds
0:38, 0:38, 0:39

Getting used to rowing hard without my feet strapped in tight.  Good practice.

Training September 15, 2014

Snatch Balance
2-2-2 Rest 2:00 minutes between rounds
132, 154, 165

These felt A LOT better than last week.  I definitely could have gone higher on these.


OHS
5-5-5 Rest 2:00 minutes between rounds
154, 176, 187

These felt great. I experimented with a little narrower grip; something between a clean grip and a snatch grip.  I felt very stable overhead.  I have never even come close to attempting 187 for five, and I got it really easily.

On another note, the reason why I did not snatch today is due to an injured right foot I suffered on Friday.  I am too embarrassed to say how I injured it, but it is very swollen and bruised.  Might have broken a couple of bones, not sure.  Nevertheless, triple extension was out of the picture today.  I can't really put any weight up on my toes.  It feels better today than it did yesterday so I am hopeful it will only be a brief annoyance in my training schedule.

HBBS
3-3-3 Rest 3:00 minutes between rounds
305, 325, 345

These did not feel as good as they did last week, and the first rep at 345 almost pinned me, but I was able to pull it back together and gut out the last two reps.

AMRAP 8
Thrusters 95 lbs.
TTB
Ascending ladder 3, 6, 9, 12, 15, 18...
139 Reps (Round of 18 complete + 13 thrusters)

Nasty flashbacks to Opens past.  Thrusters unbroken until the round of 15.  Round of 18 was split 12-6 and the last 13 were 10-3.  TTB unbroken through the round of 9.  Round of 12 was 10-2, round of 15 was 5-5-5 and the round of 18 was 6-6-6.  Overall, pretty happy with this, but I really wanted the round of 18 thrusters unbroken.

Airdyne
Z1
10:00

Training September 13, 2014

5 RFT
1000m Row
10 Clean & Jerks 135 lbs.
Rest long enough to be able to do C & J unbroken.
33:40

Not my best day.  I only did the first and third rounds unbroken.  Broke at seven the other three rounds.  Average rest between row and clean & jerks was about 1:30.  It was all grip.  Rows were consistent, if not blazing: 3:42, 3:59, 3:59, 3:59, 3:59.

Training September 11, 2014

Hang Snatch
Build to a tough single in 15:00
170 lbs.

PR hang snatch, and the last one was the best one.  I have to admit, though, snatching completely fatigues me mentally.  I have absolutely zero confidence, even with no weight on the bar. My numbers are going up, but my snatch psyche definitely isn't improving.

AMRAP 10 (80%)
Row 200m
25 Double Unders
5 HSPU
5 Rounds

Rest 4:00

AMRAP 10 (80%)
8 Wall Balls 20 lbs./10'
8 TTB
8 Box Jump Overs 24"
8 Rounds

Rest 4:00

AMRAP 10 (80%)
3 Power Snatches 115 lbs.
2 Wall Walks
1 Rope Climb
5 Rounds + 3 Snatches

Rest 4:00

AMRAP 10 (80%)
20 AD Calories
0:30 FLR on Rings
Row 200m
3 Rounds + 4 AD cals

I have a hard time pacing so I prepared an action plan, which involved setting a round goal and consequently, a pace per round, that would keep me at 80%.  First and last AMRAPs were just right, I was a little aggressive on the next two.  Kept to the plan on the second one, but dropped a round from my plan on the third.  My shoulders were pretty lit up by this point.  I stayed unbroken on everything, except my first round of double unders, which were a complete and utter disaster.

Training September 10, 2014

Split Jerk from Blocks
Build to a heavy double in 10:00
243 lbs.

My 1 RM jerk off the blocks is 247.  I am hoping this is an indication that number will increase significantly the next time I test that.


Deadlift
3 x 10 275 lbs.
3:00 Rest between efforts

No problem with this.

EMOM 14:
Even: 15m Prowler Push HEAVY
Odds: 7-10 CTB Pull-Ups

Used 330 lbs. for the prowler pushes.  Since our prowler push area is only about 10m, each round included a switch from high to low or low to high.  This was awesome work!

Pull-ups started really poorly, but got a lot better with each round. I stayed at 8 per round except the last round something went a little haywire with my left shoulder so I cut it off at 6.

For Time
9 Bar Muscle-Ups
9 Ring Muscle-Ups
3:25

Bar muscle-ups done unbroken in 0:32.  Finally, I have the hang of these.  Obviously, the wheels came off on the ring muscle-ups.  I had no pop whatsoever, and once I missed one, it was all down hill.  I really need to become more efficient (again) with these.