073014

Warmed up with some handstand walking skill work. Was able to walk over a small box (After a kagillion tries) and holy shit I was so happy. It reminded me to have fun with training and not take myself too seriously. Yay fun things. Also, have been trying to read mentalitywod more often, and I like it.


A. Front squat @20X1; 3,3,3,3; rest 2-3 min
145#. Tough but obviously doable
B. 6 sets - Segmented snatch DL + HS + Snatch; rest 2-3 min (not Tng)
95, 95, 100, 100, 105, 105. Trying to drill this technique into my skull. This is one lift that is very hard for me to improved without a coach there in person...sigh
C. Push press; 3,3,3,3; rest 30 sec
105. I love push presses. love love love.
+
For time:
Run 800 m
20 squat clean - 95#
Run 400 m
15 jerk - 95#
Run 200 m
10 power snatch - 95#
14:43. Good news: this is the first time I've run and my ankle hasn't bothered me. Bad news: I am still terrible at running. Squat cleans got tough fast, especially coming off a run. Did fast singles. 400m run felt wonky after the squats, but really didn't need to use much leg in the jerks, so that was ok. Did 3 sets of 5. Easy. 200m run was lovely because it was short and I knew it would be over soon. Snatches were singles, focused on being agressive. I stepped over the bar each time to kind of regulate my rest. I noticed athletes doing it in the games (strict HSPU workout) and it made sense to me....Got me in a nice rhythm too..snatch, drop, step, snatch...


then I ate a lot of food...and some ice cream.

072914

sore as shit this morning but LOVED this workout. Was my normal cranky post work self coming into the gym, but felt refreshed after the workout. 150 was tough, but doable without misses. By the time I got to the thrusters, I was spent though...95 felt like 300 pounds. All were singles. Never really stopped moving.


for time:
10 power clean - 150#
15 squat clean - 125#
20 squat clean thruster - 95#
25 row cals

11:45

072814

5 sets for times @ 100%:
20 Pull ups
30 push ups
40 sit ups
50 squats
(rest 5-8 min b/t sets)"

3:59, 4:30, 4:10, 3:47, 4:08

Pullups got very hard towards the end. Squats got easier...

072514-072714

The past weekend was kind of a blur. Went up to Columbia Friday night after my workout and spent the weekend up there..

FRIDAY
A. 5 sets - PJ + SJ behind the neck + SJ; rest 2 min (build)
115, 125, 130, 135
B. 1 min – every 10 sec -SJ x 1 (60%) x 3 sets; rest 90 sec (bar remains in rack entire min)
100#
C. 6 sets - every 75 sec – 5 thrusters (Tng, 95#), 5 burpees, 5 KB swing (2pd)
done. 2pood was HEAVY

+

5 sets –
5 Tng HPC (115#)
20 sec max effort AD
rest walk 3:10
HPC got tough at the end


SATURDAY
didn't do my programmed workout, but worked on snatch and MU with Paul. Got a pretty consistent 125 for my snatch, but couldn't get 135...


SUNDAY
travel day, did not workout

072314

Was looking forward to a shorter day, but it didn't go exactly as planned :( Warmed up with some gymnasty stuff just to get myself excited. Good news: I strung together 3 MU no problem. I think the trick is to use higher rings....maybe I'm on to something. Squats felt strong, my snatch fucking sucked today...

A. BS @20X1; 5,3,1,1,1; rest 2-3 min
145, 165, 186, 195, 205
B. Emom 5 min - BS @20X1 @90%
195
C. 5 sets - Drop snatch + heaving snatch balance + snatch balance; rest 90 sec
65, 75, 75, 80, 80. Drop snatch was the limiter...paused for 2 sec at the bottom..

+

5 rounds for time:
3 PS (85%)
row 200m
This did not happen today. I couldn't powersnatch 115, I couldn't even full snatch it. I got under it and chilled at the bottom for a while, but then nada. My body feels really tired/achy so I didn't really want to push it, also not going to lie, I did not have it in me mentally to push through it. I tried to snatch like 10-12 times, but did not make a single one. I didn't have a meltdown, but I did decide it was time to go. In the car, I felt incredibly guilty for not finishing my workout. Naturally I called my mom who gave me a huge lecture about over doing it and if it's worth all the time, energy, money, wear and tear on my body, etc...That was not a fun conversation.

072214

Really shit attitude today. Zero motivation after another 12 hour day. rawr. Not sure what's going on with me right now but I just really haven't been feeling it lately. Not sure if work is getting to me..or the volume is getting to me. I know a HUGE part of it also is that I'm not eating enough. Shit, this is hard. I almost quit after the A, B, C portion. And then considered quitting before and after each 10 min AMRAP. Plus side: I didn't quit. But I don't really like that I have those feelings regarding training. Normally I feel better once I get into the swing of working out...today I didn't

A. Build to a heavy – PC + Clean & Jerk (not Tng) in 8 sets or less
145
B. Clean pull; 1.1 x 3; rest 2 min
165
C. RDL @5211; 3-4 x 3; rest 90 sec
115
+
10 min amrap:
200m row
2 TGU/arm
5 ring dips
5 box jumps
2+4tgu

rest 3 min

10 min amrap:
200m run
30 DUs
3 wall walks
5 jumping lunges/leg
3

rest 3 min

10 min amrap:
1 RC
5 burpees
10 wall balls
15 sit up
3+RC+burpees

072114

Aer
1 min Row
1 min FLR
1 min walking lunges
1 min COVP Hold
1 min double unders
x 10

Didn't feel great today. Body still feels crappy and def lacking motivation. I think I'm just in a tough transition period right now plus I know I'm not eating and recovering like I should. COVP hold was killer, and my DU sucked today.