043014

Good workout today. Ankle really bothering me which does not bode well for the 5k this weekend. Actually took a break from my workout to get dry needled. Fingers crossed that it helps...


Halting Snatch DL. Above Knee Hang Snatch High Pull. Above Knee Hang Power Snatch, 1.2.1 x 6 sets, 1 min - 3 sets @ 95lb, 3 sets @ 105lb - reset b/t reps
These felt pretty strong. I actually wanted to catch my snatches in the squat which is weird, because my body does not like doing that....progress?
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Power Clean and Push Press. Power Clean and Push Jerk. Power Clean and Split Jerk, 1.1.1 x 5 sets, 1 min - start @ 115lb, add albs per set, touch n go from clean into overhead movement
115, 120, 125, 130, 135. 15 pound PR! Push presses felt pretty strong today (obviously), wasn't sure how far I'd get since my previous PR was 120, but I just kept chugging away. Jerks didn't feel too bad either. Really focused on cueing myself to stay tall and push straight up.
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3 sets @ high effort:
15 Ring Dips
500m Row
15 Toe to Bar
3 min b/t sets
Sets of 5 ring dips, then 3s and twos. T2B were 3 sets of 5
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3 sets @ high effort:
15 Toe to Bar
500m Row
15 Shoulder to Overhead @ 85lbs
3 min b/t sets
85 felt pretty heavy

042914

Quads actually feel worse today if that's even possible..Lats feel better, but biceps feel shitty

45 min @ 75%/moderate effort:
400m Run
15ft handstand walk
400m Row
30 alternating step-ups onto 20” box
40 cals AirDyne (assault bike)
2 rounds+15 cal AD. HS walk was OK today, not great. Ended up using a 7m stretch of space instead of the approx 5m that was programmed. With the starting/stopping, it probably ended up being about equal. Run and Row were sloooooow since my legs still feel like lead. The step ups were miserable. Quads were dying and it kind of bothered my left ankle. pesky tendonitis.

042814

Body feels wrecked today. Feeling all of those squats and pullups...

A. Deadlift @ 33X1, 3 reps x 5 sets, 3 min - straps, build per set, start @ 225lb
240x1. highest completed set @ 235. Disappointing, but literally couldn't get the bar off the ground
B1. Push Press @ 11X1, 2-3 reps x 4 sets, 2 min
95#x3
B2. Weighted Pronated Chin-ups @ 30X0, 2-3 reps x 4 sets, 2 min
15#x2
C. DB Split Squats @ 20X0, 15/leg x 3 sets, 30 sec b/t legs - don't go too heavy"
30#/hand. Not easy, especially with my quads blown up

042714

Snatch Ladder starting at 105 and increasing 10# each minute (Each team member must make their lift within the minute. 3 guys on one bar and 3 girls on another).
Taylor and I did this together. Snatched 125 pretty easily, got under 135 literally 5 times but just wasn't able to stand it up. That would have been at 10 pound PR...grrrrr. Will get it soon, just need to get solid in the bottom.
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2012 Regional Event 4– Teams of 4 (2 Men, 2 Women)
For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)
Taylor was blown up from the previous few days of training, so I did the majority of the pullups. I was consistently butterflying sets of 10 which is really really good for me. I felt bad because we definitely slowed the boys down, and it made me REALLY wish I was on the regionals team. Oh well, there's always next year.

042514

AM-didn't feel awesome today. didn't warm up enough and I think I ate too close to my workout.
A. Squat Clean. Front Squat. Split Jerk, 1.1.1 - work to a tough set
145 *failed jerk. The squats actually felt pretty good. Jerks sucked today. I was not dropping under at all which happens to me a lot with Split Jerks. Did some reps at 125 afterwards trying to get some good habits into my muscle memory
B. Back Squat @ 20X1, 3 reps @ 82% RM x 7 sets, 3 min
170. SHOULD have been 172.2 but I couldn't find the baby kilo plates. These were tough. So many squats.
C. touch n go Power Snatch, 2 reps @ 105lb per min x 10 mins
Was supposed to be 115, but I couldn't TnG this morning. All of these were solid. Didn't starfish my legs wither which was a plus.

PM
EMOM x 28 mins:
1st - 3 Thrusters @ 135lb 125lb
2nd - 3 Burpee Ring Muscle-up
3rd -3-5 6 touch n go Power Clean @ 135lb125lb
4th - 5 3 Bar Muscle-ups
This was a struggle for me. Had to drop the thrusters down since my max is 140, and I wouldn't have been able to make it through the workout. Didn't make all 3 \burpee MU each round, but made at least 3 attempts. Towards the end I couldn't TnG the PC, so I just did singles (5). Warming up, I couldn't even get one BMU, but was able to make 3 each round. Even with the modifications, I was panting and pouring sweat. Have a love/hate relationship with these kind of workouts...mostly I just wish I were good enough to do them as intended...

042414

I ran. Two miles. Without stopping. This is a huge breakthrough for me.

042314

40 min @ 75%/moderate effort:
(1 mile Run buy-in)
300m Row
max time free handstand hold
3/arm TGU's @ 16kg
30 sec Side Bridge per side
5 rds + row+HS. switched to 12 kg after round 3. The run wasn't as terrible as expected (under 9 min). Enjoyed the continuous movement outside. I did switch to a lighter KB after round 3 because my form was getting iffy and I did NOT want to drop a 36 pound KB on my face. HS holds were ok. Not my best.