Monday, June 30, 2014
063014
15 power snatch 85#
Rest 2 min
30 CTB chin ups
Rest 2 min
45 wall balls
Rest 2 min
60 burpees
Rest 2 min
45 box jumps 20"
Rest 2 min
30 DL 165#
Rest 2 min
15 power clean 135#
Underestimated this one. It knocked me on my ass and left me looking like I just jumped in a pool with all of my clothes on. Snatches were sets of 5. C2b were sets of 5, until I had to decrease incrementally to singles. wallballs were sets of 10...and then one set of 5. burpees were just fall down get up. box jumps were jump up step down. DL were tougher than expected. sets of 5 for a while then singles. PC were all singles..
Came home, ate a bunch of food, chugged water, and passed out on the couch. Woke up with a raging tension/exertion/dehydration headache so there's that..I'm sure training after my first day of work has something to do with it..
Sunday, June 29, 2014
062914
Felt pretty sluggish today, but after the first 15 minutes I got a little better. Lats, tris, and bis are ON FREAKING FIRE
15 min amrap @80%
Row 250meters
20 meter bear crawl
10 hang power cleans 75#
5 burpees
4 rounds+120m
Rest 5 min
15 min airdyne @80%
3.95 mi/118 cal
Rest 5 min
15 min amrap @80%
Run 400 meters
10 deadlift 135#
10 push press 65#
10 ghd sit ups
3 rounds
End result of my workout. This heat though...
15 min amrap @80%
Row 250meters
20 meter bear crawl
10 hang power cleans 75#
5 burpees
4 rounds+120m
Rest 5 min
15 min airdyne @80%
3.95 mi/118 cal
Rest 5 min
15 min amrap @80%
Run 400 meters
10 deadlift 135#
10 push press 65#
10 ghd sit ups
3 rounds
Saturday, June 28, 2014
062814
A.Snatch - 105 x 1, 110 x 1, 115 x 1, 120 x 1, 115 x 1, 110 x 1; rest 90 sec
hit 105-115 no problem. Struggled with 120 a bit: failed the first one, made the second one but was reallllly ugly and had to walk a few big steps to save it. attempted (and failed) three more times, then I got really agressive with it and nailed that 120 like it was nothing. Failed the 115 after that, then hit the rest of my numbers.
B.Clean & jerk - 120x 1, 125 x 1, 130 x 1, 135 x 1, 130 x 1, 125 x 1; rest 90 sec
these were great. felt really strong at the bottom and was a lot easier to come out of it. 135# has always felt a bit heavy for me with full cleans, but it wasn't too bad today. All my jerks were push jerks. Solid
C.RDL 3.2.x.1 120lbs x 7,4 sets; rest 2:30
+
100 pull-ups
50 strict HSPU 6" (one ab mat, 25# plates)
For Time:
20:32 (finished pull ups @ 7:03)
Started out with sets of 10 butterflying, but once my shoulders fatigued I did sets of 5...then sets of 5 with a gymnastics kip. Strict HSPU were tough, max I could do UB was about 5, but mostly did sets of 2. Had to rest a good bit because I didn't want to waste any energy on failed attempts. Tried to just kiss the top of my head with the ground because if I waited too long on my head, there was no hope of me getting back up.
On a food note, I was CRAVING a bagel and cream cheese during the entirety of my workout, so I got one and it was bangin. Gluten and dairy for the win...at least it was full fat cream cheese haha (and smoked salmon for protein)
hit 105-115 no problem. Struggled with 120 a bit: failed the first one, made the second one but was reallllly ugly and had to walk a few big steps to save it. attempted (and failed) three more times, then I got really agressive with it and nailed that 120 like it was nothing. Failed the 115 after that, then hit the rest of my numbers.
B.Clean & jerk - 120x 1, 125 x 1, 130 x 1, 135 x 1, 130 x 1, 125 x 1; rest 90 sec
these were great. felt really strong at the bottom and was a lot easier to come out of it. 135# has always felt a bit heavy for me with full cleans, but it wasn't too bad today. All my jerks were push jerks. Solid
C.RDL 3.2.x.1 120lbs x 7,4 sets; rest 2:30
+
100 pull-ups
50 strict HSPU 6" (one ab mat, 25# plates)
For Time:
20:32 (finished pull ups @ 7:03)
Started out with sets of 10 butterflying, but once my shoulders fatigued I did sets of 5...then sets of 5 with a gymnastics kip. Strict HSPU were tough, max I could do UB was about 5, but mostly did sets of 2. Had to rest a good bit because I didn't want to waste any energy on failed attempts. Tried to just kiss the top of my head with the ground because if I waited too long on my head, there was no hope of me getting back up.
On a food note, I was CRAVING a bagel and cream cheese during the entirety of my workout, so I got one and it was bangin. Gluten and dairy for the win...at least it was full fat cream cheese haha (and smoked salmon for protein)
Friday, June 27, 2014
062614
A. 2-position FL,Hang snatch - 105lbs x 2 sets, 110lbs x 2 sets; rest 2 min
feeling more and more comfortable at the bottom.
B. Snatch pull 130lbs x 5, 5 sets, rest; 2 min
felt fine, used straps. Looking at videos, I need to work on keeping my booty down and my chest up. Think I did better on the last few sets
C. BN Snatch push press @ 1.2.x.2- 110lbs x 5, 5 sets; rest 2 min
Not much to say about these, felt good.
D. 1-1/4 Back squat @ 2.1.x.1 - 155lbs x 4, 3sets, 155lbs x 3, 2sets; rest 2 min
Did not feel light by any means, but didn't feel terrible. Last rep of each set was tough.
feeling more and more comfortable at the bottom.
B. Snatch pull 130lbs x 5, 5 sets, rest; 2 min
felt fine, used straps. Looking at videos, I need to work on keeping my booty down and my chest up. Think I did better on the last few sets
C. BN Snatch push press @ 1.2.x.2- 110lbs x 5, 5 sets; rest 2 min
Not much to say about these, felt good.
D. 1-1/4 Back squat @ 2.1.x.1 - 155lbs x 4, 3sets, 155lbs x 3, 2sets; rest 2 min
Did not feel light by any means, but didn't feel terrible. Last rep of each set was tough.
Wednesday, June 25, 2014
062514
A.Power clean + clean 110lbs 1.1. x 4 sets; rest 2min
These felt great. No jumping out with my feet.
B.Snatch balance (3 second hold in the bottom) 95lbs x 3, 100lbs x 3, 2sets,
110lbs x 3, 2sets; rest 2 min
3 second hold was a killer, no misses though. Shoulders felt smoked after this one. (no belt; focused on bracing my core before dropping under)
C.Push press @ 1.2.x.2 115lbs x 4, 5sets; rest 2 min
Accidentally did 5 reps for the first two sets. Got heavy towards the end.
Tuesday, June 24, 2014
062414
Woke up ready to put in some work today. Getting kind of anxious about starting my new job (and less time to train) and the exam I have to take Thursday, so was def looking forward to training my ass off and burning some of that excess energy. Switched today's workout with tomorrow's because this one is longer and I'll be in a little bit of a time crunch tomorrow. Hopefully it won't screw up anything too much, but as long as I get the work done, it'll be ok (in my very non professional opinion)
A. Muscle snatch - 85lbs x 5, 95 x 4, 2sets , 100 x 3
a few little bends on 95, couldn't muscle 100, all were power
B. 2-position clean (floor, mid-thigh) - 120lbs x 2, 2 sets, 125lbs x 2, 2 sets
felt pretty good today. Tng.
C. Snatch deadlift 140lbs x 5, 5 sets
used straps and felt pretty good. looking at the videos I need to work on keeping my butt down and chest up.
D.Front squat 3.1.x.1 145lbs x 4, 3 sets, 155lbs x 4, 2 sets
failed on 3rd rep of 2nd set of 155
+
3 min Max AD, rest 2 min x 2
41 cal, 42 cal
+
8 min amrap:
6 burpees
5 Hang power clean 75lb
4 HSPU
3 MUp
3 rounds+6 burpees, 5HPC, 4HSPU, 3MU
HPC were super light, all unbroken, and more like reverse curls (I don't think I really even bent my knees). MU were good, but all singles.
Today was an awesome workout for me today. Felt strong and very relaxed once I got done. Mission accomplished.
A. Muscle snatch - 85lbs x 5, 95 x 4, 2sets , 100 x 3
a few little bends on 95, couldn't muscle 100, all were power
B. 2-position clean (floor, mid-thigh) - 120lbs x 2, 2 sets, 125lbs x 2, 2 sets
felt pretty good today. Tng.
C. Snatch deadlift 140lbs x 5, 5 sets
used straps and felt pretty good. looking at the videos I need to work on keeping my butt down and chest up.
D.Front squat 3.1.x.1 145lbs x 4, 3 sets, 155lbs x 4, 2 sets
failed on 3rd rep of 2nd set of 155
+
3 min Max AD, rest 2 min x 2
41 cal, 42 cal
+
8 min amrap:
6 burpees
5 Hang power clean 75lb
4 HSPU
3 MUp
3 rounds+6 burpees, 5HPC, 4HSPU, 3MU
HPC were super light, all unbroken, and more like reverse curls (I don't think I really even bent my knees). MU were good, but all singles.
Today was an awesome workout for me today. Felt strong and very relaxed once I got done. Mission accomplished.
Monday, June 23, 2014
062314
Didn't feel 100% today. Got too much sun yesterday so I kept overheating and the sunburn was irritating. Also don't think I ate enough pre-workout because by the time I got to the rows I a) obviously did not keep the pace and b)felt completely gassed
A. Power snatch + snatch 105lbs 1.1 x 4; rest 15/3min
felt really stable at the bottom. Was jumping out a little too wide on the power...
B. Jerk @1.2.x.2 135 1.1 x 5; rest 2 min
C. Clean pull 140lbs x 4, 5 sets; rest 2 min
with straps
D. Back squat @ 2.1.X.2 160 x 5, 2sets , 170lbs x 4, 3sets; rest 3 min
failed #4 on 3rd set of 170#.
+
500m Row @ 2min Pace
1 min Back ext
1 min GHD
x 5 rest; rest 1 min
2:01.9
2:02
2:05
2:05
2:10
Well shit. Halfway through I downed some applesauce thinking that the sugar would help me. It did a little bit....but obviously not enough to get me through the end.
A. Power snatch + snatch 105lbs 1.1 x 4; rest 15/3min
felt really stable at the bottom. Was jumping out a little too wide on the power...
B. Jerk @1.2.x.2 135 1.1 x 5; rest 2 min
C. Clean pull 140lbs x 4, 5 sets; rest 2 min
with straps
D. Back squat @ 2.1.X.2 160 x 5, 2sets , 170lbs x 4, 3sets; rest 3 min
failed #4 on 3rd set of 170#.
+
500m Row @ 2min Pace
1 min Back ext
1 min GHD
x 5 rest; rest 1 min
2:01.9
2:02
2:05
2:05
2:10
Well shit. Halfway through I downed some applesauce thinking that the sugar would help me. It did a little bit....but obviously not enough to get me through the end.
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