Training January 20, 2015

Clean & Jerk Complex Cluster
1 Full Clean + 1 Push Press + 1 Push Jerk
3 x 1.1 0:20 between cluster / 2:00 rest between sets
198 lbs.

The second cluster of these each round were horrific.  Cleans were fine and dandy, but damn, did the push press and push jerk feel heavy today.

Front Squat
2-2-1 Tempo 32x1
2:00 Rest
255, 275, X

These felt pretty good.  Coming out of the hole on the second rep at 275, I felt my abductor tighten up again so I bagged it there.  I was really hoping for 295 on this today.  Next time, I guess.

EMOM 20
1 Muscle Up + 2 Thrusters 135 lbs. + 3 Bar Facing Burpees

This was fun. No misses.  The first 13 minutes I was consistently at 0:17 of work.  The last seven minutes I picked up the pace a little by getting to the thrusters a little faster and spinning in the air on the burpees rather than landing and turning.  This saved me a few seconds each round.  The last seven rounds were between 0:13-0:15.

Training January 19, 2015

I have to admit.  I was a little intimidated by today's work, particularly the conditioning piece, but in the end, I am really pleased with how everything went.

Power Snatches
12 x 1 One rep every 0:30
163 lbs. (74 kg)

This was an eight pound increase over last week.  There were a couple I struggled on in the middle, but I (think) was able to pull it back together and finish strong.

HBBS

3-3-3 Tempo 22x1

Rest 3:00

245, 275, 295

The actual squat part of these felt great (better than last week).  Tempo was right on and I am really finding a good bottom position.  My abductor is still a little sore so I didn't push it too hard.  

6 Rounds

6 Power Cleans 205 lbs. (Singles)

6 Bar Muscle Ups (3-3 every round)

6 HSPU 4" Deficit (6)(6)(4-2)(3-3)(3-3)(2-1-1-1-1)

18:59

I am not going to lie: when I saw this I really expected it to take about 30 minutes.  However, it went way better than I expected.  No fails on the bar muscle ups and no fails on the HSPU (still were slower than I would like), which I am really happy about.  I should have pushed the pace a little harder on the cleans.  I was a little too conservative in rounds 3-5.  Went hard at it in round 6 and found out I still had quite a bit left in the tank.  This was a super fun workout.

The idea that I could do 36 bar muscle ups and 36 deficit HSPU in a workout along with 36 cleans at 205 lbs. and it would take less than 20 minutes is absolutely shocking to me.

I really appreciate the programming Pat!

Training January 17, 2015

For Time
2000m Row (7:19)
50 Wall Balls 30 lbs./10' (10-5-5-5-5-5-5-5-5)
10 Muscle Ups (3-1-F-1-1-1-F-1-1-1)
13:20

Muscle ups...argh! More of a mental weakness issue than anything.  When they come up in these conditioning pieces, I panic and I start to fear failing even before I start.


EMOM15
M1: 5 Deadlifts 315 lbs.
M2: 12 Box Jumps 24" (Rebounding)
M3: 5 HSPU 8" Deficit (Kipping)

Everything unbroken, and mostly done in 0:20 of work.  This felt good

Training January 15, 2015

Still on the mend. Feeling better, but taking the lifts easy and light.

Back Squat w/Bands
2-2-2-2

No go.  I tested some out with 155 with the bands.  Felt pretty good, but there was still a slight pulling in the abductor so I decided not to push it.

Weighted Ring Dips
3-3-3-3
70, 75, 80, 90

These felt pretty good.  Third rep at 90 was a battle!

Snatch
Work up to a tough single
155 lbs. (power)

Hit 155 easily.  Attempted 165, but the landing hurt a little so I bailed and stopped there.  Did some EMOM double power snatches at 135 to keep warm while the rest of the crew finished up therir snatches.

15-12-9
Power Snatches 125 lbs. (All singles)
CTB Pull-Ups (10-5)(8-4)(3-2-1-1-1-1)
6:09

I am pretty pleased with this.  I moved the snatches pretty well (the first 15 took me right at 1:00 and it was a pace I feel like I could have maintained), and the first two rounds of CTB were just what I planned, even though they didn't feel great today.  I was hoping to go 5-4 on the last round of CTB, but it just didn't happen.

Training January 14, 2015

On the mend.  Abductor sprain/pull is feeling a lot better, but trying to stay away from squatting under any load for the rest of the week.

3 Rounds at 80%, 90%, 100%
100 Double Unders (4x25)(2x50)(100)
20 TTB (4x5)(2x10)(12-4-4)
10 Clean & Jerks 135 lbs. (5x2)(4-3-3)(Singles)
10 Bar Facing Burpees
Rest 5:00 between rounds
Each round should show a decrease in time
3:46, 3:27, 3:14

I subbed the clean and jerks for thrusters.  I would have much rather have done thrusters, but for me, I think the clean and jerks made this a more difficult workout.  The TTB and clean and jerks made the workout pretty grippy.  My goal was to go unbroken on the last round of TTB, but I just could not hang onto the bar any longer.  I really pushed the last round of burpees. I was happy I had that in me.

Training January 13, 2015

Started off with some skill work:

EMOM10
Odd: 6 HSPU (Kipping)
Even: 10 CTBPU

This all felt good.  HSPU felt especially good.

And then:

EMOM18
M1: 4 Push Jerk 165 lbs. + 4 Burpees
M2: 3 Ring Muscle Ups
M3: 50 Double Unders

No fails on anything here.

Going back tonight to get some rowing or Airdyne work in.

Back to the gym:

Rowing
5 x 500m
Pace 1:38/500m
Rest 2:00
1:37.9, 1:38.0, 1:38.6, 1:37.7, 1:45.7

First three rounds were done Rx, but ahem, there may have been some extended rest time between rounds 4 and 5.  I was completely lactic in the fifth round, even with extended rest.  For some reason, these blow my legs up.  Lungs felt okay, legs (even my calves!) felt like bags of ready-mix.

Training January 12, 2015

Day started out great....

Power Snatch
10x1 Rep every 0:30
155 lbs.(/165 lbs.)

Thought hard about what weight to use.  I decided that I needed to focus more on my technique so I went with 155.  I think it was the right choice.  Overall, I am pretty happy with these and I feel like it was a confidence booster.

HBBS
4-4-4 Tempo 22x1
Rest 3:00
225, 255, 285

I haven't done these is a long time so I started off some what light.  By the time I got to 285, it was a challenge!  Screwed up the tempo a little on my last rep (little too long of a pause at the top), but I am pleased about my depth and the pause at the bottom.

285 lbs.

AMRAP 16 @ 85%
3 Burpee Bar Muscle Ups
6 Power Cleans 155 lbs. (No ball; bad sandbags)
10m Walking Lunge 140 lbs. with axle bar
60 Double Unders
???

This was going great.  I think I can officially say that my bar muscle up goat is, at least, on life support.  Power cleans were singles, but light and fast.  Walking lunges felt easier than last week. Double unders were money (purposely split 40-20).  Then, in the fourth round of lunges (right at the 10m mark), with about 4:00 left on the clock, I popped my right hammy.  Did the burpee muscle ups and then attempted the power cleans and it was a no go.  Finished up from there with rounds of burpee muscle ups and double unders.  So I did four complete rounds and then three rounds + 3 burpee muscle ups + 40 double unders of the burpee muscle up/double under couplet.