Rough day of training today. Arms/chest are still brutally sore. Legs aren't to fresh either. Front squats were straight up terrible-failed on the second set of 145, 155 straight up didn't happen. Really disappointing, but tried to just let it go and continue training. MU/HSPU were really tough for me today too-triceps/chest are on fire. Couldn't get the dips at the end. wahhhh. Needless to say, I'm grateful I have tomorrow off
A. 2-position clean (floor, mid-thigh) - 1.1. 110lbs 2 sets, 115lbs 1.1. 2 sets; rest 3 min ( try TnG)
all TnG. Felt pretty light
B. Clean deadlift @ 3.1.x.2 155lb x 5, 5 sets ; rest 2 min
with straps. tough tempo.
C. Front squat @ 4.1.x.1 - 135lbs x 5, @ 3.1.x.1 145lbs x 4, 2 sets, 155lbs x 3, 2sets @ 2.1.x.1; rest 3 min
failed 3rd rep on set 2 of 145. Failed first rep of 155 :(
+
1k Row
4:06:4. started off too fast on the first 500 (sub 1:50)
+
12-9-6
MU
HSPU
12:45. last 5 MU-no dip. MU were all singles today, really focused on throwing my elbows back on the pull in order to get up on the rings. Both of these movements were really difficult for me today. Hoping it's just from being off for a while..but thinking it might have to do with the 3 pounds I gained.
Wednesday, June 18, 2014
Tuesday, June 17, 2014
061714
REALLY sore today. Particularly my low back, hamstrings, traps, and chest...AND MY TRICEPS. GOOD LORD MY TRICEPS
A Power clean + clean - 110lbs 1.1, 4 sets; rest 2:30
felt great. Good foot position.
B.Snatch balance 95lbs 1.1.1, 2 sets. 100lbs 1.1.1, 2sets, 110lbs 1.1.1; rest 2min
110 felt pretty heavy, but no misses. Focused on good footwork. Had to take a couple steps on a few..
C.Push Press @ 1.2.x.2 115lbs 5, 5 sets; rest 2min
These were tough, esp the last 2 sets. My arms were getting pretty fatigued
+
50 hand stand push ups for time
(every time you break, perform 20 double unders)
10:57. Strategy: 25 and 25. Actuality: 12, 6, 3, 5, 4,3,3,4,2,2,1,2 (I think that adds up, I had it written differently in my log). My shoulders were completely fried after the push presses. Double unders felt good though
A Power clean + clean - 110lbs 1.1, 4 sets; rest 2:30
felt great. Good foot position.
B.Snatch balance 95lbs 1.1.1, 2 sets. 100lbs 1.1.1, 2sets, 110lbs 1.1.1; rest 2min
110 felt pretty heavy, but no misses. Focused on good footwork. Had to take a couple steps on a few..
C.Push Press @ 1.2.x.2 115lbs 5, 5 sets; rest 2min
These were tough, esp the last 2 sets. My arms were getting pretty fatigued
+
50 hand stand push ups for time
(every time you break, perform 20 double unders)
10:57. Strategy: 25 and 25. Actuality: 12, 6, 3, 5, 4,3,3,4,2,2,1,2 (I think that adds up, I had it written differently in my log). My shoulders were completely fried after the push presses. Double unders felt good though
Monday, June 16, 2014
061614
Break time is over, back to the grind
A Power snatch + snatch 1.1. 100 x 4 sets; REST 2:30
These felt pretty solid, but not really light. Felt awesome at the bottom.
B.Jerk - 135LB x 1.1.1. x 5; REST 2:30
push jerks
C.1 Clean pull - 145x 5 , 5sets; rest 2min
holy balls, these felt super heavy. Used straps.
C.2 Back squat @ 3.2.x.1 150lbs x 5, 160lbs x 5, 3sets, 165lbs x 3, 160lbs x 4; rest 2:30
Alarmingly heavy. REALLY need to watch my knees, they were going in way too much.
+
15 min EMOM
Min 1 5 MU No Dip
Min 2 7 Ring Dips
Min 3 10 Toes through rings
Minutes 1 and 2 were death. Strung 3 no dip MU together the first time, but no dice after that. Messed around with ring height...trying to make it work. Ring dips were tough. First time did 7 UB, then 5 and 2, the 3, 3, 2, then 3, 1 1 1... Toes through rings are fun. I feel like an acrobat.
A Power snatch + snatch 1.1. 100 x 4 sets; REST 2:30
These felt pretty solid, but not really light. Felt awesome at the bottom.
B.Jerk - 135LB x 1.1.1. x 5; REST 2:30
push jerks
C.1 Clean pull - 145x 5 , 5sets; rest 2min
holy balls, these felt super heavy. Used straps.
C.2 Back squat @ 3.2.x.1 150lbs x 5, 160lbs x 5, 3sets, 165lbs x 3, 160lbs x 4; rest 2:30
Alarmingly heavy. REALLY need to watch my knees, they were going in way too much.
+
15 min EMOM
Min 1 5 MU No Dip
Min 2 7 Ring Dips
Min 3 10 Toes through rings
Minutes 1 and 2 were death. Strung 3 no dip MU together the first time, but no dice after that. Messed around with ring height...trying to make it work. Ring dips were tough. First time did 7 UB, then 5 and 2, the 3, 3, 2, then 3, 1 1 1... Toes through rings are fun. I feel like an acrobat.
Friday, June 6, 2014
060614
Last workout at CCF. Bittersweet. There were tears.
A. 3-position Snatch (Blocks) - 85 x 2 sets; 90lbs x 3 sets; rest 2 min
Floor, Knees(blocks), high hang. Felt stable.
B. Snatch pull - 120lbs x 7, 4 sets; rest 2:30min
Used straps, would drop after like 2 otherwise. These killed me.
C. Snatch Grip BN push press - 90lbs x 5, 3set; 100lbs x 5, 2 sets; rest 2 min
Felt fine. Not too heavy.
+
5 burpees AFAP NO jump or hands OH
Prowler push 45# 50 meters @100%
Rest 2:30
x5
Did the sleds on the turf, and felt like I was pushing a concrete wall.
A. 3-position Snatch (Blocks) - 85 x 2 sets; 90lbs x 3 sets; rest 2 min
Floor, Knees(blocks), high hang. Felt stable.
B. Snatch pull - 120lbs x 7, 4 sets; rest 2:30min
Used straps, would drop after like 2 otherwise. These killed me.
C. Snatch Grip BN push press - 90lbs x 5, 3set; 100lbs x 5, 2 sets; rest 2 min
Felt fine. Not too heavy.
+
5 burpees AFAP NO jump or hands OH
Prowler push 45# 50 meters @100%
Rest 2:30
x5
Did the sleds on the turf, and felt like I was pushing a concrete wall.
Wednesday, June 4, 2014
060414
AM
Row 500m @ 70%,80%,90% 97% rest 2 min
x4,
2:10. 2:08. 2:04. 2:04
+
break 5 min
+
x4
2:10. 2:09. 2:06: 2:05
Obviously need to work on my pacing. I think I start out too fast and am unable to sustain it.
PM
A. Muscle snatch - (75 x 5;1 set) (85 x 4; 1 set) (95lbs x 3 x 2sets)
B. 3-position clean (floor, Blocks knee, mid-thigh) - 115 x 2 sets; 125 x 3 sets; rest 2min
Tough but doable. Kept my feet in one spot which was good, but let my knees come in a little too much.
C.1 Clean deadlift @2.1.x.1 175lbs x 7 x 4 rest; 2min
double overhand grip KILLED me. Pretty much did singles.
C.2 1-1/4 Front squat @3.1.x.2 105 x 8; 115 x 6; 125 x 5; 135 x 3; 125 x 5; rest 2min
RIP Gabi, it's been real. This shit was hard. Between these and the DLs, I got really light headed
D.1 Weighted sit-ups - 10, 4 Sets; rest 60 sec
25# plate
D.2 FLR on Rings 1 Min 4 sets,; rest 60 sec
Spicy
Row 500m @ 70%,80%,90% 97% rest 2 min
x4,
2:10. 2:08. 2:04. 2:04
+
break 5 min
+
x4
2:10. 2:09. 2:06: 2:05
Obviously need to work on my pacing. I think I start out too fast and am unable to sustain it.
PM
A. Muscle snatch - (75 x 5;1 set) (85 x 4; 1 set) (95lbs x 3 x 2sets)
B. 3-position clean (floor, Blocks knee, mid-thigh) - 115 x 2 sets; 125 x 3 sets; rest 2min
Tough but doable. Kept my feet in one spot which was good, but let my knees come in a little too much.
C.1 Clean deadlift @2.1.x.1 175lbs x 7 x 4 rest; 2min
double overhand grip KILLED me. Pretty much did singles.
C.2 1-1/4 Front squat @3.1.x.2 105 x 8; 115 x 6; 125 x 5; 135 x 3; 125 x 5; rest 2min
RIP Gabi, it's been real. This shit was hard. Between these and the DLs, I got really light headed
D.1 Weighted sit-ups - 10, 4 Sets; rest 60 sec
25# plate
D.2 FLR on Rings 1 Min 4 sets,; rest 60 sec
Spicy
Tuesday, June 3, 2014
060314
( PC Complex+Skill%+UB Density+ Core)
A. Power clean + 2 TnG Squat clean - 115lbs x 2 sets; 125lbs x 3 sets; rest 2 min
focused on not jumping my feet out, and felt significantly more stable. 125# was doable, but did not feel easy by any means for the squat cleans.
B. Snatch balance - 75lbs x 3 x 2; 85lb x 3; 95lb x 3 x 2sets; rest 90 sec
these felt strong. once again, focusing on dropping straight down and not jumping my feet out.
C.1. Push press - 105lbs x 5 x 5sets; rest 2 min
Last few reps got spicy. Shoulders felt it, especially coupling it with the T2B. Need to work on getting a bigger drive out of my legs, felt too much like a strict press.
C.2 Strict T2B 5-7, 4 SETS; REST 90 SECS
6 each time. My abs are already on fire. This burned out my grip and shoulders quickly. No grips used, trying to toughen up my baby hands.
I also really need to get my nutrition in check. I've been pretty laissez faire about it after the open...and with graduation...and the move...and I'm sure with my upcoming birthday and wedding. But starting 6/16, back to being pretty strict about eating well. One thing that is alarming to me, is that my appetite as decreased considerably lately. I've been supplementing with ice cream/frozen yogurt to keep my calories up (rough life) but even so, I'm getting about 15-17k calories/day which is def not enough to keep up with my activity level. I can tell too, I'm so freaking tired.
A. Power clean + 2 TnG Squat clean - 115lbs x 2 sets; 125lbs x 3 sets; rest 2 min
focused on not jumping my feet out, and felt significantly more stable. 125# was doable, but did not feel easy by any means for the squat cleans.
B. Snatch balance - 75lbs x 3 x 2; 85lb x 3; 95lb x 3 x 2sets; rest 90 sec
these felt strong. once again, focusing on dropping straight down and not jumping my feet out.
C.1. Push press - 105lbs x 5 x 5sets; rest 2 min
Last few reps got spicy. Shoulders felt it, especially coupling it with the T2B. Need to work on getting a bigger drive out of my legs, felt too much like a strict press.
C.2 Strict T2B 5-7, 4 SETS; REST 90 SECS
6 each time. My abs are already on fire. This burned out my grip and shoulders quickly. No grips used, trying to toughen up my baby hands.
I also really need to get my nutrition in check. I've been pretty laissez faire about it after the open...and with graduation...and the move...and I'm sure with my upcoming birthday and wedding. But starting 6/16, back to being pretty strict about eating well. One thing that is alarming to me, is that my appetite as decreased considerably lately. I've been supplementing with ice cream/frozen yogurt to keep my calories up (rough life) but even so, I'm getting about 15-17k calories/day which is def not enough to keep up with my activity level. I can tell too, I'm so freaking tired.
Monday, June 2, 2014
060214
Coming off a strong week last week, ready to hit it hard this week...and then I will have a short break to move my life to Atlanta. Not going to lie, when I looked at my training this week, I was straight up excited. Lots of work to be done, and I'm ready to attack my weaknesses head on and get better, faster, stronger. Looking back at my past numbers and comparing them to this week of testing really gets me stoked. I either matched or PRed all my lifts, improved my time on the terrible row-kb-burpee tester, AND busted out some movements I previously wasn't able to do (I'm looking at you strict HSPU and pistols). So excited to bust my ass, put in work, and continue to improve.
AM
5 min Z1 AD
+
:30 sec 85%
:30 Sec 50%
x 20
break 5 min btwn 9-10 work HS Walk/Wall walks
+
5 min Z1 AD Recovery
Done. HS walks weren't great today. Probably not more than 7m MAX. Experimented with different leg positions (both bent, both straight, one up one down, etc..)
PM (CP % Oly + Absolute Strength+ Core)
A. Power snatch + 2 snatch - 85lbs x 2 sets; 90lbs x 3 sets; Rest 3 min
felt strong today. very stable after taking more of a narrow stance.
B.1 Jerk - 125lbs x 3, 2sets; 130lbs x 3, 3sets; REST 2min
felt ok. kind of heavy, but able to bust out 3s pretty easily. Push jerked all of them
B.2 Back squat @3.2.x.1 120lbs x 8; 130lbs x 8; 140 x 6; 150lbs x 6 2sets; (rest 2 min)
Tried to focus on keeping my knees out. Very stanky leg
C. Clean Pulls 155 x 4, 3 sets; rest 1 min
First clean pull of each set was awesome. Went downhill from there.
+
EMOM 15 min
1 min Back Ext 10
1 min GHD Sit-up 10
1 min 2-3 MU
Tried to string together MU, but I think my rings were too low so I couldn't get full extension. Got 3 singles every time but the 4th round.
AM
5 min Z1 AD
+
:30 sec 85%
:30 Sec 50%
x 20
break 5 min btwn 9-10 work HS Walk/Wall walks
+
5 min Z1 AD Recovery
Done. HS walks weren't great today. Probably not more than 7m MAX. Experimented with different leg positions (both bent, both straight, one up one down, etc..)
PM (CP % Oly + Absolute Strength+ Core)
A. Power snatch + 2 snatch - 85lbs x 2 sets; 90lbs x 3 sets; Rest 3 min
felt strong today. very stable after taking more of a narrow stance.
B.1 Jerk - 125lbs x 3, 2sets; 130lbs x 3, 3sets; REST 2min
felt ok. kind of heavy, but able to bust out 3s pretty easily. Push jerked all of them
B.2 Back squat @3.2.x.1 120lbs x 8; 130lbs x 8; 140 x 6; 150lbs x 6 2sets; (rest 2 min)
Tried to focus on keeping my knees out. Very stanky leg
C. Clean Pulls 155 x 4, 3 sets; rest 1 min
First clean pull of each set was awesome. Went downhill from there.
+
EMOM 15 min
1 min Back Ext 10
1 min GHD Sit-up 10
1 min 2-3 MU
Tried to string together MU, but I think my rings were too low so I couldn't get full extension. Got 3 singles every time but the 4th round.
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