Training May 30, 2015

Snatch
1x1 123 lbs. (70%)
1x1 132 lbs. (75%)
3x1 143 lbs. (80%)

These felt pretty good, but I am still having a little difficulty finding my catch position,

Clean & Jerk
1x1 176 lbs. (70%)
1x1 187 lbs. (75%)
3x1 198 lbs. (80%)

No real issues here.  It always takes me a few reps to hit my groove on split jerks, but they felt pretty good by the end.

Front Squat
2-2-2
255 lbs (75%)

Almost choked myself on the first round and had to stagger the bar back to the rack as my whole body went numb.  Fixed that issue on sets 2 and 3.

8-6-4-2
Snatches 115 lbs.
Burpees Over the Bar
3:30

Failed a couple reps on the last round of snatches that kept from being sub-3:00, but overall, I am pretty pleased with this effort.  My legs, butt and feet were on fire after this one!

Training May 29, 2015

Power Clean
EMOM5
185 lbs. (80%)

These felt good, but they always do at this weight.

Clean Pulls
3x3
205 lbs. (90%)

I really haven't done these that often.  After watching the video, I was letting the bar get weigh out in front of me and I don't think I typically do that with a power clean.

Clean Deadlift Complex
3x2+1+1
Halting + Finish + Floating
185 lbs.

These really make you think about the positions and are a good practice with a hook grip.

Back Squat
2-2-2 Tempo 23X1
255, 275, 305

Had to get a little bounce going to get out of the bottom of the last one.

Row 1500m at 85%
Every 500m 5:00 of gymnastics

Row 1:41.7, 1:41.8, 1:42.5 (86% average)

I didn't really know what the best way of attacking the gymnastics piece so I did this:

First 5:00
EMOM 8 GHDSU + 1 Rope Climb (they are next to each other)

Second 5:00
EMOM 6 HSPU (kipping)

Third 5:00
Every 0:30 2 bar muscle ups

This was actually more challenging than I expected and a lot more fun than I expected.

Training May 27, 2015

Push Jerk
EMOM 5
195 lbs. (70% of 1 RM Split Jerk)

I decided to go with a push jerk on these since I have not done push jerks in a while.  I was a little rusty...

Push Press
3 x 3
150 lbs. (Either 53% of 1 RM Split Jerk or 83% of 1 RM Strict Press)

These felt light and smooth.

Back Squat Jumps
3 x 3
45 lbs. (Bar)

I haven't done these in a while.  These were fun.

EMOM 10
M1: 3 Muscle Ups
M2: 0:30 Double Unders (56,54,58,59,59)

No problems here.  Muscle ups have been feeling better lately.

Trap 3
3 x 8 each arm
10 lbs.

These felt a lot better than the last time.  Left side definitely feels stronger though.

Training May 26, 2015

The first real day of training post Open / MQ / Testing.

Snatch @ 70%
EMOM 5
123 lbs.

Breaking it down; hoping to build it back up.  These really didn't feel as great as I hoped.  Even at this light weight, I didn't really feel comfortable.  Watching the video I did do a better job of eliminating my early arm bend, but I was a little stiff in the undercarriage.

Snatch Pulls @ 80%
3 x 3
141 lbs.

I don't know what to think about these.  I haven't done them enough to really have a feel for them.

Snatch Grip Deadlift Complex
3 x 2 Halting + 1 Finish + 1 Floating
154, 198, 220

I hope I did these correctly.  Used it to work on my hook grip.  Thumbs are still numb.

HBBS

3 x 3 @ 60%

235 lbs.

0:05 Descent on first rep

These felt pretty good.  Bar felt light on my back, which isn't always the case on Mondays.

For Time

100 Double Unders (107)

5 Muscle Ups (5)

100 Double Unders (65-28-7)

2:47

I really wanted to go unbroken on this whole thing, but I just couldn't hold onto my rope one rep longer in the second round of doubles!

Training May 25, 2015

A little work on Memorial Day.

AMRAP16 @ 80%
10 OH Walking Lunges 115 lbs.
8 Burpees over the Bar
12 Wall Balls
50 Double Unders
4 Rounds + Lunges + Burpees

Training May 23, 2015

I LOVE Saturday training!

EMOM7

7 Thrusters 135 lbs.

All sets were done between 0:15 and 0:17. This got a little spicy at the end.

"Everest Light"

For Time

8 Power Cleans 175 lbs.

8 DB Thrusters 45 lbs.

6 Power Cleans

6 DB Thrusters

4 Power Cleans

4 DB Thrusters

2 Power Cleans 

2 DB Thrusters

20 Weighted Pull-Ups 35 lbs.

10 HSPU 5" Deficit

20 Burpees to 8" Target

9:32

Power cleans done as singles, DB thrusters unbroken, pull-ups were very broken, HSPU unbroken and Burpees were done AFAP. This was a lot of fun!

Great day!

Training May 22, 2015

I have been doing some light fill-in work the last few days waiting for my next training cycle to start.

6 Rounds for Equal Times
Run 100m
3 Muscle Ups
4 Burpees to an 8" Target
5 HSPU
Rest 2:00 between rounds
1:21, 1:13, 1:10, 1:09, 1:14, 1:20

This was super fun.  I was able to go unbroken on everything.  I really feel like the extra work I have been putting into muscle ups and HSPU is starting to pay off.

At 85%
750m Row (2:46)
20 Full Cleans 115 lbs. (1:50)(Singles)
750m Row (2:54)
Transition (0:23)
7:53

I really tried to honor the pace here, but I think I paced it a little too much.  The row was more like 80% and the cleans were probably 75%.