I decided to tackle event 4 today so I can re-do the snatch workout and possibly the muscle up and clean one since it is short and not too taxing. Plus, I would love to get to 50 on that one.
MQ4 21-15-9 Deadlifts 225 lbs. (Unbroken) Box Jumps 24" (Rebounded first two rounds, step up and down third round) HSPU (Done in sets of 3) 9:59
This went WAY, WAY better than I expected. I had a good strategy and was able to stick to it. I had one miss on the HSPU in the round of 9, but it was due to not hitting the wall with my feet with a big, solid kip and not muscle fatigue.
I was hoping to cycle the deadlifts a little faster, but I moved them well enough.
My humble goal going into this was not to drop any spots in the final rankings. I hope I have done enough.
Day two and it was a pretty miserable day at the gym. Pure chaos. Too many people with absolutely no manners. To say the least, it was struggle to stay focused. Always fun to have some pushing a prowler directly in front of you when you are going for a 1 RM. Oh well.
MQ Event 2 Snatch 1 RM 188 lbs. (3 lbs. PR)
Not my best day snatching. Got a PR, but on a regular training day I would not have counted this one. It was ugly to say the least. The snatch I hit at 185, which tied my previous PR, was a decent lift. However, it took me several attempts to hit 185 and by the time I got to 188 I was mentally and physically drained.
Row 4:01 (includes the 0:10 it took for my monitor to come back on)
Transition 0:16
Thrusters 2:55 (10-10-10-10-10)
Transition 0:30 (Ouch!)
Pull-Ups 2:29 (3-3-3-3-3-3-2-Singles)
Although I am pretty pleased with this outcome, I definitely left some time out there and definitely should have come in closer to 8:30. I am very happy with my CTB strategy. If I was in contention for a top 20 spot, I probably would have rigged something up so it made it easier to do singles, but I really need to be able to string these together better under fatigue and I felt like I did this pretty well today.
The good news is, at least, I got one more rep on the second attempt. Realistically, I was shooting for 50+. My goal was to get through the fourth round of muscle ups with, maybe, 10-15 seconds left and hit some quick touch and go cleans. On both attempts, I set myself up to do just that, but the muscle up efficiency is just not there for me.
After the first attempt, I was barely even breathing hard. Second attempt was a different story.
This is the first attempt (47 reps). The second attempt looks just like this, but the rep I fail at the end of this one I got on the second attempt. Just don't have the time or patience right now to fight with YouTube.
Last day of training before the MQ. Body feels good and training has been great. Let's hope it translate into some good performances this weekend. At least, I know going in that I have done everything I can to prepare myself.
Clean (Full) Build quickly to a heavy single in the 80-90% range 255 lbs.
I am not going to lie. I felt really good today and thought I could hit 275 so I went for it. I was wrong. Good pulls, just slow elbows.
255 lbs.
For Time @ 90%
30 Wall Balls 20 lbs. (Unbroken, but a few no reps)
30 CTB Pull-Ups (10,5,5,5,3,2)
40 Alternating DB Snatches 60 lbs.
30 Calorie Row
6:36
First the bad, no reps on wall balls. Really?!?! Watching the video, I think I might have been a little harsh on my judging, but I need to leave no doubt. I have a few housekeeping things (wall ball accuracy, double under counting) I need to clean up.
Now, the good. I am super please with my pull-ups. Technique wasn't quite as good as I want, but I was able to gut check through some reps that I don't normally think I would get. To get these done in 1:30 was a huge win for me.
The eh: the row was not stellar (1:35 total time and 1:21 pulling time). I need to do a little better here.
We have only one 70 lbs. dumbbell at our gym so in order to have a fair competition with my workout partner, we both used 60 lbs. dumbbells for the snatches, but we did 40 instead of 30.
These were a little more unpleasant than I expected and felt like they were never going to end.
Rowing
8 sets
0:30 high aerobic effort / 0:30 easy
Kept the splits around 1:35-1:37. Probably should have measured output by calories, but I did meters. Each round was around 150 meters.
Row 3k at 85% Every 500m get off rower for 3:00 and do mobility of your choice
Kept the rows between 1:45 and 1:47 splits. Did some general mobility each round starting at my ankles and moving up to my shoulders. I am knocking on faux Swedish wood (Ikea desk) here, but my body has not felt this good in a really, really long time.
One of our fantastic gym members purchased Crossover Symmetry and allows anyone to use it. I have been utilizing it every day and my shoulders have not felt so healthy since I was 13 years old.
Hit 175, failed 185. These actually felt pretty good. I think I could have hit 185, but ran out of time and had to move on.
Back Squat Work to a heavy, not max, single 365 lbs.
Nice to have some heavy weight on my back. Not bad. I am really looking forward to chasing 400 in the off-season.
EMOM 12 M1: 10 Burpees over the Bar M2: 50 Double Unders (Unbroken)
About 0:16 for the burpees and right around 0:30 for the double unders. Burpees felt nice and speedy. Double unders have been really good lately (thank you Double Under God).
EMOM 5
7 Clean & Jerks 135 lbs.
I went unbroken the first four minutes. My forearms were on fire in minute five. Went 4-2-1. Eh, not too disappointed with this. I felt like I moved the bar pretty efficiently.
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.
