Saturday, September 27, 2014

090914-092714

Haven't blogged in a while for a variety of reasons..so let's recap

9/9
couldn't make it to the gym..had a surprise meeting and was at work from 6:30-8:45

9/10
A. Front Squat, build to a tough double-175
B. Split Jerk, build to a single - go for a PR if it feels good-165. Matched PR. Felt like I could PJ more
C. 2 touch n go Power Snatch @ 115lb every 20 sec for 30 total reps-105 with a little longer in between
D. EMOM for 10 mins:
1st - 9 Power Clean @ 100lb
2nd - 9 Lateral barbell burpees

9/12
3 sets @ high effort:
15 C2B Chin-ups
15 OHS @ 65lbs
100 DU's
180 sec rest
+
5 min rest
+
3 sets @ high effort:
15 Kipping HSPU
20 OH Walking Lunges @ 45lb bar
25 cals AD
180 sec rest

9/13
20 Front Squat 155#
*From the Floor. 1st time: 5:25. got stuck on the cleans. 2nd time 3:02
I wish I hadn't dropped the bar so much. My plan was to just drop at 10, which I did....then I accidentally dropped it standing up a squat and couldn't get it up for a while....irritating. 155 is heavy for 20 for me..

  9/14
For Time:
20 Shoulder To Overhead @ /145#
*Score #1 - Max UB 1st Set6
*Score #2 - Total Time7:32
Was supposed to be at 155 but couldn't jerk it once. 145 felt tough for me...my body was kind of wrecked..
\

9/16
A. Snatch, work to a single
135. So close to 140
B. touch n go Power Clean, build to a tough triple
145
C1. Strict HSPU to Depth Cluster, 1.1.1.1.1 x 4 sets, 1:30 min
easy. ended up doing 5 UB the last few times
C2. Weighted Chin-ups on Rings @ 30X0
10 pounds 
felt like a badass today. need to work on fully extending and punching up the weight

9/17
OHS + Snatch Pull + BSq mod + Skill
A. OHS @ 55X1, build to a max
135. lost in the bottom..
B. Below Knee Hang Snatch Pull, 2 reps @ 175lb x 4 sets, 3 min - use straps, no dropping bar b/t reps
accidentally used 185. brutal
C. Back Squat, 3 reps @ 85% RM x 5 sets, 3 min
185
D. Heavy Turkish Get-up tech - work to a heavy single, use DB if needed
back was killing me, did not do
E. Free Handstand Push-up - practice
got 2 in a row a couple times...needs work
+
3 rounds - just move:
15 sec L Sit on Rings
rest as needed
25ft Handstand walk
rest as needed
5 HSPU
rest as needed

9/19
5 sets @ 90%:
30 sec alternating db power snatch @ 50lb DB
30 sec rest
30 sec Burpee to 6" OH
30 sec rest
+
10 min rest
+
14 x 30 sec Row @ 90%/30 sec Row @ 50% - damper 3
loved this workout. Even the row went well...I think the damper setting is good for me...keeping sub 2 (and sub 150 a few times) felt less efforty

9/20
20 HSPU 2"" Deficit
30 Pull Ups"

Rest 30s

15 HSPU 6"" Deficit
20 Chest To Bar Pull Ups"

Rest 30s

10 HSPU 10"" Deficit
10 Bar Muscle Ups"

*Kipping Allowed
*Score:
Part #1 2:50
Part #2 6:10
Part #3 8:15 
Really a fun workout..was able to get the 10" deficit while I was warming up. but couldn't get in the workout. 2 missed BMU..

9/21
For Time:
12 DB Snatch 45#
Sprint 50' Shuttle
7 Clean And Jerk @ 135#

Rest 60 seconds

For Time:
12 DB Snatch /45#
Sprint 50' Shuttle
7 Clean And Jerk @ 135#"

Score:
Part #1 ~3min
Part #2 DNF-injured knee


9/23 
A. BNeck Push Jerk - 3-3-3-3 rest 90 sec Light and Fast
100#
B. Hang Power Snatch, 3 rep @ 105lb per min for 10 mins
95#
C1. Push Press @ 11X1, 2-2-2-2, 1:30 min
105#
C2. Weighted Supinated Chin-ups @ 20X1, 2-2-2-2, 1:30 min
20#
needless to say, no squatting. The jerk really bothered my knee...and I felt like I couldn't get enough drive with the power snatch. Push press and chinups felt good

9/24
Got an injection in my knee and it was kind of numb. Tried some of the movements but didn't really feel confident so I did:
15 min MU skill
15 min FS HSPU work
20 min AD

9/26
3 sets @ 90%:
30 sec Wall Walks
30 sec rest
30 sec Pull-ups (try to slow them down)
30 sec rest
30 sec Wall Walks
30 sec rest
30 sec "Push-up" Burpees
30 sec rest
+
10 min rest
+
15 x 30 sec Airdyne @ 90%/30 sec Airdyne @ 50%

9/27
#7 MU
20 Muscle Ups For Time-5:45
Felt great and went out too hard on the start knocked out 5...then 3...then fell through the rings so I stuck to singles
 
20min rest

#8 C2B
50 C2B For Time-4:02
10 UB to start...then 3s and 4s...worked on butterflying

20 min rest

#9 Handstand Walk
100' Handstand Walk For Time-3:10
not my best...might try again tomorrow

Sunday, September 7, 2014

090114-090714

I've been bad at blogging this week, but have had some great sessions. Also have been experiencing a lot more energy lately which I'm guessing is due to these enzymes that are actually letting my body use the nutrients from the food I'm eating...hooray!

Tues 9/2
Snatch intense + Clean intense + Vertical CP (not battery)
A. Snatch Balance, build to a tough single
145 (PR)
B. Squat Clean Cluster, 1.1 - build to a tough set
155
C. Strict Press @ 20X0, 2-2-2-2-2, 2 min
85
Weds 9/3
 A. OHS, build to a challenging single
160 (40 POUND PR!!!), feel like there's more in the tank
B. Snatch Pull Cluster, 1.1.1 @ 155lb x 3 sets, 3 min
C. Back Squat, 4 reps @ 80% RM x 5 sets, 3 min
175
D. Single Arm Handstand near wall - practice
attempts+shoulder taps
E. Free Handstand Push-up - practice
got two!
F. Pistol Overhead Squat with Dowel Rod - few reps only per leg
was not happening today. pistols were shitty
G. Skin the Cat on Rings, 3 slow reps x 5 sets, 1 min
fun!
Fri 9/5
6 sets @ 90%:
30 sec row
30 sec rest
30 sec Airdyne
30 sec rest
row was less than or equal to 1:50/500m
+
5 min rest
+
6 sets @ 90%:
30 sec Power Clean and Overhead @ 65lbs
30 sec rest
30 sec Wall Balls - 14# to 10 ft
30 sec rest
Sat 9/6
60 Seconds For Max Weight Of Snatch Ladder:
55-70-85-100-115-130-145-160-175-190-205
*1 attempt per barbell
*cannot move back down the ladder
*cannot skip bars
115#. Made 130 but not in ladder
Sun 9/7
10 Pwr Cleans & Jerks 155#/105#
15 Toes To Bar
10 Front Squats 205#/135#
15 Burpee Over Box 30""/24""
10 Deadlifts 315#/225#
rest 10 min
x 2 rounds"

Score:
Time Round #1=8:35
Time Round #2=8:38

Monday, September 1, 2014

083114

A. paused FS @ 42X1; 3-4 x 5; rest 3 min – all sets tough
focus on mechanics no shitty reps.
4x155#
B. Snatch – emom – 115-125# x 1 – 15 min
115#
C. Pronated Wtd Chin ups @ 22X0; 4-5 x 5; rest 2:30
15#. This felt ok, could have probably added some weight.
+
for time:
20 TGU – 1.25 pd
10 MU’s
20 HSPU
10 burpee MU’s
20 TGU – 1.25 pd
**left my notebook at the gym, will update
Wasn't able to link any MU together today which was a little bit of a bummer. I also really really really suck at TGU...those were a huge time suck. I also have a huge knot on the back of my head from where I slammed it down on the top of the KB. Note to self: look where I'm flopping...