Training September 30, 2014

3 RNFT
2 Skin the Cats 
2 Wall Walks
10 GHDSU

Done as a warm-up.

Power Clean + Hang Power Clean + 3 Front Squats
4 Sets 2:00 Rest between Sets
205 lbs. across

Hang position was the limiting factor.  I have difficulty stringing a number of hang power cleans together or combining with other movements, such as a power clean.

Romanian Deadlifts
3 x 3 Tempo 41X1
245, 255, 265

One of my favorite movements that I haven't done in a while.  I have never done at this tempo.  I could feel my ass growing with every rep.

3 Rounds

8 KB Clean & Jerks 53 lbs.

8 Wall Balls 20 lbs./11' Target

1:00 Rest

0:50,0:49,0:48

Getting the hang of the KB clean and jerks.  Everything unbroken.

3 Rounds

6 Hang Power Cleans 135 lbs.

200m Row

1:00 Rest

0:54,0:55,0:56

Unbroken on cleans.  Row splits were kept at 1:30.  Strokes were about 35/SPM.  Would like to reduce that a little bit.

3 Rounds

4 Deadlifts 245 lbs.

0:20 Airdyne Max Effort

2:00 Rest

0:29,0:29,0:29

Not very nice at all, but felt pretty recovered going into each round.  I think I see where this one is going.

Note: Started the second couplet at 10:00 and the third at 20:00.

Training September 29, 2014

Drop Snatch
1-1-1
Rest as needed
110, 132, 154

Felt good as a warm-up


Snatch
Work to a tough single in 15:00
Focus on speed under the bar not load

Hit 176.  Still not punching out the catch.  Missed 185.  Looks like I had an early arm bend

HBBS
3-3-2-2-1 Rest 3:00 between sets
275, 315, 335, 355, 385 (F), 385

385 matches a PR, but I think this one was a much better quality squat.

For Time

6 Bar Muscle Ups

8 Wall Walks

10 Wall Balls 30 lbs./10' Target

100m Farmer's Carry 100 lbs.

10 Wall Balls

8 Wall Walks

6 Bar Muscle Ups

9:16

Was cruising along until the last six bar muscle ups. Wheels fell off and the car blew up!  Was right about 5:00 when I started the muscle ups.  So many fails.  Shoulders were absolutely smoked and then frustration set in.  Had to take a complete time-out.  Was able to get the last three strung together.

I was only able to get about 2:00 in on the Airdyne before I had to start taking care of business.

Training September 27, 2014

Clean Ladder
8 Rounds / A lift has to be made every 1:30
198, 209, 220, 231, 242, 253, 265, 276 (F)

Just for a little fun, the workout partner and I did a clean ladder.  Hit 265 fairly easily (3 lbs. PR and a MUCH better lift than my previous PR) and had a good pull on the 276 just too slow getting my elbows through.

3 Rounds
1000m Row
15 Wall Balls 20 lbs./10' Target
15 Burpees
15 Pull-Ups
19:51

Rows were 3:38, 3:46 and 3:54.  Didn't feel good on the rower at all today.  Legs were tired from the start.  Wall balls and burpees were unbroken, but burpees were a little slower than usual (I had to do them one legged).  Pull-ups went 15, 10-5 and 10-1-1-1-1-1.

All in all, another great week of training!

Training September 26, 2014

Snatch + Hang Snatch
6 Rounds, Climbing
110, 121, 132, 143 ,154, 165 (Failed hang), 165

Started off feeling a little unstable on the catch, but that seemed to improve as I went along.  I had a little wobble on the catch on the successful hang at 165, but my bottom half was good and stable so I was able to save it without much problem.  165 is an 11 lbs. PR for a double.  Really need to work on hook gripping.

Sorry for the editing on the video.  I missed a cut.

EMOM 12
Odd: 5 Power Cleans TnG 185 lbs.
Even: 3 Close Grip Bench Press 185 lbs.

Two of my favorite movements.

EMOM 12
Odd: 4 Power Snatches 115 lbs. Add 1 rep per minute until 0:30 of work is achieved.
Even: 25 Air Squats

Power snatches went 4, 5, 6, 7, 8, 6.  Last round, grip failed.  Again, need to figure out the hook grip.
I had to substitute air squats for double unders.  Air squats took 0:23 each round.

EMOM 12
Odd: 10 KBS 70 lbs.
Even: 8 Push Press 115 lbs.

Holy shoulders!  My shoulders felt like boulders that someone sprayed with lighter fluid and lit on fire.

AMRAP 5
Bear Complex
135 lbs.
18 reps

Unfortunately, I couldn't do the Curtis P.'s. (my favorite movement I love to hate) because I can't lunge on my foot so I tried to substitute something with a similar stimulus.  I was hoping for 20 reps, but by rep 15, my shoulders were numb.

Overall, an awesome day of training!

Training September 24, 2014

Push Press+Push Jerk+Split Jerk
4 Rounds Rest 2:00 between efforts
154, 176, 198, 209

Push jerk at 209 got a little sloppy, but overall not a bad effort.

Deadlifts
3 x 8 at 295 lbs.
Rest 3:00 between sets

These felt good.  Feel like I could keep going up like this for weeks.


For time
30 Front Squats 135 lbs.
30 GHDSU
20 OHS 115 lbs.
30 GHDSU
10 Muscle Ups
11:00

I had to sub the GHDSU for 100 double unders each time.  My foot is killing me.  Might be time to go see the doc about it.  Reps split as follows:

Front Squats 30
GHDSU 30
OHS 15-5
GHDSU 12-5-8-5
Muscle Ups 1-1-1-1-2-1-1-1-1 with two misses.  Muscle ups are a mess right now.  I think it has something to do with my hands being so torn up. I just can't get my hands comfortable on the rings, which throws my transition at the top off.

Training September 23, 2014

3 RNFT
2 Skin the Cats
2 Wall Walks
10 Hip Extensions

Done.  Fun stuff.

Hang Power Clean
5 RM
198 lbs.

Not super happy with this.  Weight felt heavy at 198.  Went straight from 176, which felt light, to 198.  Probably, should have made a stop at 187.

Front Squat
2-2-2 Rest 2:30 between efforts
255, 275, 295

These felt pretty good.  First rep at 295 felt pretty light and the second rep was never in doubt.  This was a 20 lbs. PR for a double, I believe.

3 Rounds
8 Alternating KB Snatches 70 lbs.
12 Wall Balls 30 lbs/10' target
Rest 1:00 between rounds
0:49, 0:48, 0:46

I had to sub wall balls for burpee box jump overs due to my foot.  I have never done KB snatches with this much weight.  I felt more comfortable each round.

3 Rounds
6 KB Clean & Jerks 53 lbs.
200m Row
Rest 1:00 between rounds
1:13, 1:12, 1:18

I had to sub rowing for running.  I have never done KB clean and jerks before,  They were awkward at first.  Grip got a little toasty on the last round.

3 Rounds
4 Deadlifts 225 lbs.
0:15 Airdyne Max Effort
Rest 2:00 between rounds
0:25, 0:25, 0:25

This was WAY nastier than expected.  The effect of the Airdyne didn't kick in until about 5-10 seconds after I stopped pedaling.  Then, it was almost pretty pukey.

Training September 22, 2014

Snatch Balance
3-3-3
132, 154, 165

These didn't feel as good as last week.  I am very inconsistent on these for some reason.  I wasn't very quick under the bar and my lock outs were weak.

Hang Snatch
Heavy Single in 15:00
176 lbs.

These didn't feel great either, but 176 is a PR for a hang snatch.  A little bobble at 165, a fail at 176 and a bobble on the 176 I hit.  Again, I was not punching the lock out.

Back Squat
2-2-2 Rest 3:00 minutes between rounds
315, 335, 355

These felt great.  Squatting has really improved.

21-15-9
OHS 115 lbs.
Pull-Ups
Calorie Row
7:55

OHS all unbroken.  Pretty happy about that.  Pull-ups were 16-5/8-5-2/6-3.  Not so happy about that. Row just added a little nastiness.