Training February 10, 2015

Today was a much better day!  Back is feeling better and frame of mind is right.

2 Push Press + 2 Split Jerks
4 sets / 2:00 Rest
Don't put the bar down
185, 195, 205, 215

These felt so much better than they did the last two weeks.  I felt a lot stronger over my head and the split jerks felt fast.

Front Squats 1-1/4
4-4-4 / 2:00 Rest
225, 245, 265 (2)

These felt pretty good.  My back felt a little exposed at 265 so cut it short at 2 reps.  I felt like I could have powered through it, but too much to risk at this point.

EMOM 5
3 Bar Muscle Ups
6 STO 135 lbs. Axle Bar

This went great. I was a little concerned that the 135 lbs. over head would fatigue me and affect the bar muscle ups, but it was not a problem at all.

EMOM 6
6 HSPU
10 Box Jump Overs 24"

This went a lot better than last week.  I was a little over on the last round, but I am still pretty happy with it.  That is a lot of work to cram into a minute.

Rowing
4 x 500m
1:39/500m Pace
3:00 Rest
1:38.6, 1:39.0, 1:38.5, 1:43.2

Hit the wall again, but at least, it was in the fourth round.  I even was able to grab some time back in the last 150 meters on the fourth round.  Overall, I am pretty pleased with this.

Training February 9, 2015

Today was a complete sh!t show.  I am having some issues with my SI joint that is causing some serious back tightness. Everything felt completely disjointed.

EMOM10
25 Double Unders
1 Snatch 165 lbs.

Unbroken on the dubs. Very broken on the snatches (went full snatch here). Hit 5 out of the 10. Took video, but it was completely blurry. Must have had chalk sweat sludge on lens. Moving on...

HBBS
2-2-1-1
Tempo 22x1
295, called it

Holding that bottom position made my back howl so I bagged it. Extremely disappointing and frustrating.

For time
15 Muscle Ups (5-4-2-2-2)
15 Full Cleans 185 lbs. (5-singles)
4:17

I had a couple of fails on the muscle ups. These were not good. Finished muscle ups at exactly 2:30. Cleans were a gut check, but finally, something today went well. Received a phone call at the 2:00 mark and video stopped. Just that kinda day...

Training February 7, 2015

OHS
Build to a max in no more than 15:00 and four lifts
205 lbs.

I sandbagged here.  However, even with sandbagging, my depth was questionable.  First time I have ever done heavy OHS in Nanos, and it was hard for me.

For time (15:00 Cap)
10 OHS at 42% (95 lbs.)(Unbroken)
10 Box Jumps 24"
15 OHS at 60% (125 lbs.)(Unbroken)
15 Box Jumps 24"
20 OHS at 73% (145 lbs.)(10-5-5)
20 Box Jumps 24"
25 OHS at 82% (165 lbs.)(5-5-2-5-4-1-3)
25 Box Jumps 24"
16:33 (Had 22 OHS at 15:00)

This was a very tough workout for me!  Overhead squats are not my best movement, even though I have made a ton of progress on them in the last six months.  I had a hard time staying back on my heels wearing Nanos, but that is part of the game!  Box jumps were solid.  Haha!

Finished the day with some EMOM muscle ups.

Training February 5, 2015

Thruster
Heavy single in 15:00
225 lbs.

This actually ties my PR, but I thought my PR was 230 so I tried 235 and failed again.  I am going to get that some day.

225 lbs.

Weighted Pull-Up

Heavy Single

115 lbs.

5 lbs. PR.  Felt good and strong.

15-12-9

Thrusters 135 lbs. (15)(6-3-3)(4-3-2)

Burpee Pull Ups

6:31

This was pretty unpleasant.  I planned on breaking the first round of thrusters up either in 5's or 8-7, but they felt pretty good so I just kept going.  Happy I did. I really feel like it gave me some momentum.  Really happy about this, except I should have no repped myself on the the fourth thruster rep in the last round.  

Training February 4, 2015

Hang Clean (Full)
Heavy single in 15:00
253 lbs.

I think this is a 22 lbs. PR (although I don't think I have ever tested a single rep with a full hang clean, my records show the heaviest I have ever done in a complex was 231 lbs.).

Not very happy with it though.  Technique is crap.  Positives: I must have some pretty strong wrists and I am comfortable in a squat (thanks Mr. Pat "Pause Squat" McCarty).

3 Rounds (85%, 90%, 95%)
15 Power Snatches 95 lbs. (3's)(5's)(10-3-2)
15 CTBPU (5's)(5-5-3-1-F-1)(Singles!!!!)
60 Double Unders (Can't count)
Rest as long as the previous round took
2:42, 2:47, 3:20

This was a complete and utter sh!t show.  I was really looking forward to this as an indication of how far I have come on my CTBPU.  Well, I got an indication and it is not good.  Although snatches felt light, my shoulders felt tight during the first round of CTBPU and I could feel myself gripping the bar extra hard.  By the time I got the pull-ups in the second round, my forearms were like boulders! Actually had to no rep myself on the second to last rep because my chest didn't touch the bar!

I tried to make up time on the last round by pushing the snatches.  Bad strategy.  I ended up doing singles on the CTBPU because my grip was completely gone.

And I suck at counting double unders.

This is the second round.  My phone died during the third round.  So I couldn't even work my technology today.  Bad day all around.

EMOM 10
Odd: 5 Close Grip Bench Press 185 lbs.
Even: 0:30 FLR

Back is completely jacked up this morning so I wanted to do something where I could lie down.

Training February 3, 2015

2 Push Press + 1 Split Jerk
Build to a max set for the day in 15:00
215 lbs.

I have been feeling very weak with heavy overhead movements lately.  I was happy to get this, but it was a struggle.

Front Squats 1 & 1/4
5-5-5 Rest 3:00
205, 225, 245

I have never done these before.  I don't know if I ascended enough before going back down to the bottom, but these were pretty tough.

EMOM 5
3 Bar MU & 7 STO 115 lbs. Axle Bar

This wasn't too bad.  Bar muscle ups felt good.  We only have two axle bars so I let the workout partners use those, and I used some Fat Gripz I have.  Those things are rough.  Kill my thumbs!

Rest 4:00

EMOM 5
6 HSPU & 10 Box Jump Overs 24"

This turned into a complete sh!t show.  Clock got broken and HSPU were ugly.  A lot of time sitting on my head.  Rough!

Rowing
3x500m
1:39/500m Pace
Rest 3:00
1:37.3, 1:37.4, 1:38.4

Happy to get this done!  The last 250 meters on round three were a real gut check.

Training February 2, 2015

EMOM 8
20 Double Unders
1 Power Snatch 165 lbs.

Done! No misses on double unders or snatches.  Tried to finish each round in 0:30.  This is silly, but I am really pumped about this since I have never hit a snatch over 145 lbs. away from the platform, and I got all these on the opposite side of the gym.  Big victory for me! Haha!



HBBS
3-2-1-1 Tempo 22x1
275, 295, 315, 335

These felt pretty good.

Conditioning For Time
400m Row
21 Power Cleans 185 lbs.
400m Row 
15 Power Cleans 205 lbs.
400m Row
9 Power Cleans 225 lbs.
15:58

All singles on the power cleans and 1:50/500m pace (25 SPM) on the row in rounds 2 & 3.  First round row was 1:42/500m.  Lost about 0:20 on the third row due to a low battery on C2 computer, but if I am really honest, I was happy for the extra rest.

Overall, a good day.  I was a little intimidated by the weights when I first saw the programming for the day, but I was able to get it done with respectable results.