Training October 9, 2014

Power Snatch
14 Reps at 82% of 1RM
Begin a rep every 0:30
143 lbs.

Didn't feel too bad.  Video doesn't look too good.  I have never really worked on power snatching very much.  From the time I began snatching, I have mostly done full snatches, which is sad since I am not great at those either.

AMRAP 8 at 70%

3 Clean & Jerks 135 lbs.

4 Front Squats 135 lbs.

50m run (25 out/25 back)

7 rounds + 3 C&J + 4 Front Squats

Ran inside on 13m turf length (2x up and back).  

Rest 4:00

AMRAP 8 at 80%

2 Wall Walks

4 Power Snatches 95 lbs.

35 Double Unders 

5 Rounds + 2 wall walks

This one did not go as well as I had planned, even though the double unders were working today (thank you DU god). Thought I would get six rounds.  Wall walks were a little slow.  

Rest 4:00

AMRAP 8 at 90%

50m Farmer's Carry (115 lbs. each hand)

50m Prowler Push (190 lbs.)

2 Rounds + Farmer's Carry + 13m Prowler 

Holy mother of god!  This was brutal.  Done inside on 13m turf length.  A lot of turning around.  On the bright side, I can definitely feel my grip strength increasing.

Rest 4:00

AMRAP 4 at Games Pace

7 Box Jumps 24" (Step down)

7 Burpees

6 Rounds

And I am spent...I don't know if I had 6 or 7 rounds.  My ability to count disappeared at some point, so I will take 6.  

Training October 8, 2014

1 Push Jerk + 1 Split Jerk
8 Rounds / Rest 2:00 between rounds
187x2, 198x2, 209x2, 220, 231

My push jerk is not great, and the one at 231 was a push jerk press.

Deadlift

3 x 8

325 lbs.

I actually woke in the middle of the night worried about this, but it was a lot easier than I anticipated.  

Last Round of Deadlifts

On a running clock:

0:00-10:00

Row 1000m

25 Thrusters 135 lbs.

Off the rower at 3:30, 0:30 transition time (would have liked this to be a little less) and 2:05 for the thrusters.  Thrusters were done in 10-5-5-3-2.  I was really happy to get 10 right out of the gate, but it probably had something to do with my 0:30 of transition time.

10:00-20:00

Row 750m

30 Strict Pull-Ups

Not at all what I expected.  Going into the workout, I thought I would do my best on this one.  Not even close.  Off the rower at 12:44 (2:44) and off the pull-up bar at 17:26.  Holy crap, where did the time go.  To be honest I don't remember the rep scheme, but there was one set of 5, a few singles and the rest were 2s and 3s.  Just awful.

20:00-30:00

Row 1000m (subbed for 800m run)

No Push-Up Burpees

I had to sub rowing for running again.  Off the rower at 23:51 and then 105 burpees  Burpees were done in the following sets: 30-13-13-14-26-9. 

Training October 7, 2014

Much better day today!  Very positive session.

2 RNFT
6 Strict HSPU
6 Strict CTBPU (Supinated Grip)
2 Skin the Cats

I did this as a warm-up before doing any mobility so the first round of HSPU were a little ouchy, but they got a lot better.  I haven't worked with a supinated grip very often.  I didn't even feel comfortable jumping and grabbing the bar, but they went well.

Power Clean + Hang (Squat) Clean + 3 Front Squats
4 Rounds / Rest 2:00 between rounds
Goal was 215 lbs.
216, 216, 216, 220

This felt really good at 216 so I decided to give it a go at 220.  I had some more in the tank.

RDL

3 x 2 (41X1 tempo) / Rest 2:00 between rounds

286, 308, 319

The worst part was the hook grip.  My thumbs are still flat and numb.

3 Rounds

150m Row (All out)

12 Over the rower burpees

Rest 1:30 between rounds

0:52, 0:51, 0:53

Kept the rows at 1:26/500m.  Even hit a 1:24 pace at one point.  I have never had the rower down that low before.  Foot got stuck in the straps the last round or I would have been right at 0:51 again.

3 Rounds

25 KBS 53 lbs.

12 Air Squats

Rest 1:30 between rounds

0:58, 0:56, 1:03

My grip got blown up in the last round of KBS.  I had to put the damn thing down after 20.  I was legitimately worried that I was going to drop it on my head.  

3 Rounds

4 Deadlifts 255 lbs.

0:25 Airdyne max effort

Rest as needed to give 100% effort on next round of Airdyne

0:34, 0:34, 0:34

Rested 2:30 between rounds.  Very unpleasant.

Training October 6, 2014

First, a preface, not my best day.  I would like to chalk it up to riding in a car for over twenty hours between Friday and Sunday, but honestly, I don't think it had anything to do with that.  A lot of mental errors today.

Drop Snatch
1-1-1
Rest as needed between sets.
88 lbs.

I think I did this wrong last week.  I did a (heaving) snatch balance.  This week I tried to drop under the bar without dipping first.  Much harder.  In fact, my body just did not want to do it at first.  Very humbling.


Snatch Clusters
4 x 1.1 
0:15 rest between reps / 2:00 rest between sets
154, 165(F), 154, 154, 154

I made a mess out of these.  The first set felt good so I climbed to 165 for the second set and failed the second rep so I moved back down to 154.  For some reason, I was so unstable on the catch.  I felt strong enough just wobbly.

HBBS
5-5-5 (31X1 Tempo)
3:00 Rest between Sets
225, 255, 285

The last set was pretty difficult and I messed up the tempo a little on the last rep.

AMRAP 7

15 Ground to Overhead 75 lbs.

15 Double Unders

4 Rounds 

Oh, why, has the double under god forsaken me?!?!? First round was a disaster.  Took about 2:00 for the dubs.  Pulled it back together for rounds two and three, and then the fourth round was a mini-disaster.  Doubles have gone from one of my best movements, if not my very best, to my mental nemesis.  In 14.1, I went unbroken on all rounds except one, and I only had one break on that round.

GTO were 15 unbroken snatches/15 unbroken snatches/15 unbroken C & J/5 snatches-5 C & J-3 Snatches-2 C & J.  This went better than in 14.1.  Much better strategy.  I did a much better job of keeping the bar moving, although it might have been because I had more rest because my dubs took so long.

Airdyne

Z1

10:00

Done

A better day will be had tomorrow.

Training October 4, 2014

The family traveled to Birmimgham, Alabama to attend parent's weekend at my daughter Jordan's university so I had to go off script today.  Jordan and I did the following.

Clean Complex
1 Full Clean + 1 Hang (Squat) Clean
EMOM 10
205, 215

First five rounds were done at 205; the last five at 215. We didn't have a lot of time to warm-up and the bar I was using was in such poor condition that it felt like I was cleaning with an axle bar, but we got it done!

For time Partner WOD (Split reps in half)
60 Burpees
50 Wall Balls 25 lbs./10'-ish
40 Power Cleans 165 lbs.
30 Front Squats 165 lbs.
20 Push Jerks 165 lbs.
10 Wall Walks
14:16

This got real at the push jerks!

GHDSU
3 x 20

Fun day working out with the kid. She always pushes me!

Training October 2, 2014

Power Snatch
14 Reps at 77% of 1 RM
Begin a rep every 0:30
135 lbs.

These felt better as I went along.

AMRAP 8 (70%)
1 Clean & Jerk 176 lbs. (70% of 1 RM)
1 Rope Climb
25m Bear Crawl
7 Rounds

This felt very manageable.  I really had to slow myself down to stay at 70%.  My calculation had me finishing 6 rounds.

Rest 5:00

AMRAP 8 (80%)
10 Box Step Ups 24"
10 Hang Snatch 65 lbs.
30 Double Unders
5 Rounds + 10 Step Ups + 10 Snatches

I haven't done double unders lately because of my foot so I was a little worried, but first three rounds went unbroken and I broke the last two rounds at 25 because my shoulders were on fire.  My calculation had me finishing 5.5 rounds so I was right there.

Rest 5:00

AMRAP 8 (90%)
150m Row
4 DB Thrusters 45 lbs.
7 Pull-Ups
5 Rounds + 96m

This one got VERY spicy.  I kept the row at 1:35/500.  Thrusters were unbroken and pull-ups were unbroken until last round.  My calculation had me finishing 7 rounds.  Whoops...

Rest 5:00

AMRAP 4 (Games Pace)
7 HSPU
7 TTB
4 Rounds + 2 HSPU

I am actually extremely happy with this.  HSPU are definitely a weakness, and my shoulders were absolutely smoked before I even started, but they just kept coming.  I didn't come off the wall once, even though there were brief periods of sitting on my head.  TTB all unbroken.  I am really looking forward to the day when it isn't 90 degrees with 95% humidity so our bars don't become a slimy, sweaty (dangerous) mess.

Training October 1, 2014

Push Press + Push Jerk + Split Jerk
6 Sets 2:00 Rest Between Sets
154, 176, 187, 198, 209, 220

Push jerk needs some work, and I wasn't thrilled about my split technique.  Landing on my foot hurts so I don't think I am really driving hard enough.  However, I was happy to move the weight.

Deadlifts
3 x 8 3:00 Rest Between Sets
305 lbs.

These were pretty easy.  I like this progression.

On a 30:00 clock

Unfortunately, I had to sub quite a few things due to my foot.  By the time my foot heals, my running is going to be horrific, but my legs are going to look Tom Platz from all of the rowing and squatting.

0:00-10:00
Run 1 mile, 25 KBS 70 lbs.

I subbed a 1600m row for the run. Row was done in 5:52.  KBS (18/7) were done at 7:19.

10:00-20:00
Run 800m, 8 Rope Climbs

I subbed a 1300m row for the run, and 12 ring muscle ups for the rope climbs (rope climbs kill my foot).  Finished the row at 14:56 and the muscle ups at 18:50.  I was way too conservative starting out on the muscle ups.  I was afraid of missing.  The first four were done as singles and the last eight were done in sets of 2.  By the end, I felt back to my old self on the rings.  It was a good confidence builder.

20:00-30:00
Row 1000m, 40 Pull-Ups

Finished the row at 23:48 and the pull-ups at 27:08.  Pull-ups were done 10-8-2-7-3-5-1-1-1-1-1. Sets of 10, 8, 7, 5 were all butterfly.