Training April 18, 2015

A simple benchmark workout for a fine Saturday.

"Jackie"
1000m Row (3:29.5)
50 Thrusters 45 lbs. (Unbroken)
30 Pull-Ups (13-5-4-3-2-1-1-1)
6:44 (0:10 PR)

Funny story...I finished this and I was royally pissed.  I really gave this thing my all. When I finished and looked at the clock, I was 0:08 off my PR.  I felt like this was, by far, my best "Jackie" effort.  I really didn't know what I did wrong.  I slowed down the thrusters just a tiny bit to save some energy for big sets (for me ) of pull-ups and I was super stoked at getting 13 pull-ups right out of the gate feeling like I still had some gas in the tank.  The singles at the end seemed to take FOREVER, though.

Good reason, I did 4 extra pull-ups as singles.  I REALLY, REALLY need to learn how to count or I need to come into a large sum of money so I can hire someone to count for me because this is getting silly.

Good news: I have a Jackie PR. Bad news: I am a moron.

Training April 17, 2015

A week out from the MQ and this is really the best I have felt physically in a really long time.  My training the last few weeks has been great.  I have a ton of job stress right now, and training has really been a positive outlet.

I wish I would have done better in the Open so next week would be a little more exciting, but I have to live with that now and use next week as an opportunity to work on my "game day" performance.

Clean
Build to a tough single in no more than 15:00
264 lbs.

Not great.  A little slow with my elbow and maybe a little jump forward, but I am happy with my recovery out of the hole.

OHS
Moderate single from the ground
225 lbs.

I still need to work on my depth at this weight.  At least, I didn't try to crack my vertebrae like I did last week!

Power Clean
10 x 1 @ 855 of A
Begin a set every 0:30
225 lbs.

I am getting a lot more comfortable power cleaning this weight.  I felt like these got better as I went.

For Time
10 Box Jumps 24" (Step Down)
20 TTB in Singles
30 Wall Balls 20 lbs. (Unbroken)
40 STO 115 lbs. (10-10-5-5-4-F-3-3)
50 Double Unders (Unbroken)
5:23

I am not special.  The STO buried me, almost literally on rep 35.  Very close to braining myself.  This was really fun.

Training April 15, 2015

Handstand Walk Practice
10:00

I don't practice these enough, but I think with some practice I could get this down.

Here are some highlights.  Please note the shortness of the clip.

EMOM 12
M1: 12 KBS 70 lbs. (Unbroken)
M2: 4 Muscle Ups (4,4,4,3-1,3-1,3-1)

This got a little spicy at the end.  The first three rounds felt great.

For Time
100 Double Unders (100)
25 Burpees
100 Double Unders (See below)
25 Burpees
4:18-ish

I SUCK at counting double unders.  I was so happy about this workout until I watched the video and counted the doubles.  I always try to do 5 extra just in case I miscount.  I think I was right at 100 on the first set and I thought I went 50-47-3 on the second set.  Don't think so.  Not even close.  Argh!

Also, I am not super happy with the quality of my burpees.  I moved through them well, but the range of motion at the top (hinged hip) is lacking more than what I would consider acceptable.

Training April 14, 2015

Thruster
Build to a heavy single in 10:00.
235 lbs. (PR)

Finally!  I have been chasing this one for a while.

235 lbs.

3 Rounds 70,80,90%
25 Calorie Row
10 Thrusters 135 lbs. (4-3-3)(5-5)(5-5)
Rest/Walk 2:00 between rounds
1:54, 1:46, 1:43

I had it in my mind to go 1200 cal/hr in the first round, 1300 in the second in the second and 1400 in the third.  I actually went 1300, 1500, 1700.  So the rows felt good.

Thrusters went about as I expected.  I was hoping I could bust out the last ten unbroken, but I decided to break the last round mid-flow.  It was probably the right decision.

Round 3

EMOM 6
9 Wall Balls 30 lbs.
6 TTB

Did this backwards.  I really need to learn how to read.  This was actually pretty fun.  It had been a while since I tossed the 30 so I gave it a whirl.  Also, the 6-8 rep range on TTB is so deceiving.  I feel like I could do these all day, but of course, I can't...

Training April 13, 2015

Snatch
Work to a heavy single with perfect technique
185 lbs.

Well, it wasn't perfect, but I was pretty happy with my footwork.  Definitely some early arm pull and the catch was a little shaky. However, this weight has BEEN a huge hurdle and I was happy to get it.

Back Squat

Work to a heavy double

355 lbs.

This felt really heavy, but I was happy to get it.

EMOM 10

M1: 7 Bar Facing Burpees

M2: 50 Double Unders

This went well. Burpees felt speedy and no breaks on the doubles.

EMOM 5

5-7 HSPU 2" Deficit

This went well for two rounds and then went to crap pretty fast. Very frustrating. 

Training April 10, 2015

I had to go five day straight this week because my wife and I took a well-deserved and much needed weekend away.

OHS
2 RM from ground
205 lbs. 

Hit 205 pretty easily and went for 225.  Tried it twice and was only able to get one rep each time, but I WAS able to crash the weight down on one of my neck vertebrae on both attempts!

AMRAP 8 @ 80%
1 Legless Rope Climb
200m Run
? Rounds

I really don't remember how many rounds.  I know I kept moving at a decent pace and the runs felt really good, but I certainly was not setting any records.

Rest 4:00

AMRAP 8 @ 80%
200m Row
15 KBS 70 lbs.(9-6 the whole way)
10 Fat Bar Pull-Ups (10,10,8-2)
3 Rounds

This felt pretty good.  I was surprised that my grip held out so well on the fat bar, particularly after the KBS.  I did the first round of pull-ups strict and butterflied the next two rounds.

Training April 9, 2015

For time
50 Calorie Row
40 TTB (10,10,5,4,3,singles)
30 Wall Balls 20 lbs. (30)
20 Power Snatches 135 lbs. (Singles)
10 Muscle Ups (Singles)
14:23

Well, that was not good.  Everything felt pretty good until the snatches and for reason, those suckers felt much heavier than usual.  Maybe, I pushed the wall balls a little harder than I should have, but I definitely felt overwhelmed on the snatches.  Just happy I didn't miss any muscle ups.