Wednesday, November 29, 2017

Oh what a wonderful .....#$@#%

Monday - bike and walkouts warmup
Muscle Snatch - 5@65, 3@85, 3@95, 2@100, 2@100, 1@105 - super ugly
Power Snatch - 2x3@105, 3x2@115, 2x1@125 - felt snappy and solid
Front Squat - 3x3@185 felt good
Side Planks - 3x 45-60 sec per side
Strict Toes to Bar - 3x10 - with upright at back, legs to hip level

Tuesday - Coach 5,6,7 - bike and quick bbell warmup. Got work call, had to rush
Strict Press - 5@75, 4@85, 3@95, 2@105, 1@110
Power Clean from Blocks + Push Jerk - (3+3)x2 @ 135, (2+2)x2 @ 155, (1+1)x2 @ 165# - really felt good about these, even jerks
Clean Pulls - 3x3 @ 215# moved weel, didn't feel heavy
At home later:
Russian Twists - 3x30 w/ 25# db
Back Extensions - banded good mornings - 3x20

Wednesday - Row 700, xover, 3 rounds cindy warmup
Snatch Push Press - 5@95, 3@115, 3@135, 2@155, 2@165 (first might have been jerk)
Snatch Balance - 7 or less - 95, 115, 135, 155, 175 (almost a double), just failed 180
Back Squat - 3x3 - 135, 185, 225, 3x3@245, butt first...
Strict Pull Ups - 3x10
Ring Push Ups - 3x15
WOD - 3 Rounds
10 Power Snatch 95# 10, 4+2+2+2, 5+5.
20 Box Jump Overs 24"
30 Wall Balls - 3x10, 3x10, 13, 10, 7 - too long breaks
13:38 - broke way too much. need to get back to pushing better.

Thursday - Coach 6,7, rest, nothing

Friday - Coach 5,6.
Jerk from blocks - 115x3, 135x2, 155x2, 185x1, 195x1, 205x2 ugly ones
Snatch 10min EMOM - 115#
Clean and Jerk - 10min EMOM - 145#
Snatch grip deadlift no hook - 5min EMOM (2 reps) 145#
35 Burpee Pull Ups - 3:04

Saturday -


Sunday - 

Tuesday, November 21, 2017

Thanksgiving Week

Monday - great slow warmup
Muscle Snatch+Snatch Balance w/out a dip - (3+3)x3 - 75#
WOD w/ Max - 10 Rounds alternating
50 Double Unders
15 Toes2Bar (1st round unbroken!!!)
5 Bench @ 155x 3 rounds, 135x 2 rounds
22:26 - This was miserable. Dubs were only good part, rest fell apart.
Then continued lifting:
Snatch Balance - 2×3 @ 95,2×2 @ 115 ,3×1 @ 135 - felt solid in landing and punch
Snatch Pull+Snatch (2+1)x3 @ 95, 115, 125#, (1+1)x 3 @ 125, 130, 135#
Back Squat - 5×2 185, 225, 245, 265, 275#
3 sets:
15 lat pull downs + 100’ two arm DB overhead carry 30# + Hollow Hold30-60 sec

Tuesday - Coach 5,6.7. so/so warmup
Muscle Clean + Strict Press - (3+3)x 3 - 75#
Clean Pull + Clean+ Jerk - (1+2+1)x 2 @ 135, (1+1+1) x 3 sets @ 155, 175, 185#
Push Press - 5 sets or less work to heavy set of 3 - 135, 145, 155# shoulders tired, stopped there
Clean Pulls - 3×3 with 100% of your best c&j
2 sets: 20 Reverse Hypers + 10 Supinated Grip Bent Over Barbell Row 135#
epson bath, tired.

Wednesday - Early work, didnt get in til noon.
quick bike 2:30/1mile/35cal, walkouts, bar warmup
Snatch Push Press - 4x3 - 95, 115, 135, 155# (attempted 175, but not even 1 lol)
Power Snatch+ OHS+ Snatch Balance - (1+1+1) x 5 sets - 95, 115, 125, 135x3 (last 2 were good)
Front Squat - 5x5 - 165, 175, 185, 205, 215# Tough!! but felt good about it! (no pr, but hey)
3 Sets:
Weighted Back Extensions - 10 reps 25#
Barbell Hip Bridges - 10 reps 185#
KB Side Bends - 20 reps each side 53# (took 3 rounds to figure out how to do this correctly)
xover, bike cool down, big lunch!, epson (cold water....)

Thursday - Turkey Trot 8K - 48min, slow pace but good time with wyatt

Friday - Coach 6. no 5am peeps. Easy bike warmup
2x 15 Cal Row + 2 Wall Walks
3x 4 Ring Row + 20sec ring support
1x 20 sec L sit + 15 sit ups
Snatch EMOMx5 @ 95, 5@115, 5@125#
Power Clean + Push Jerk - 2+2)x2 @ 125/135, 1x3 @145
3 Rounds
10 seated strict db press each arm
10 tempo bulgarian split squat
400' heavy sandbag bear hug carry

Saturday - decent warmup moving around
Snatch - work to heavy, felt good to 135. Missed 145 couple time, went to 150 hit it, on toes, not pretty.
Clean and Jerk - worked to 185, felt horrible. half hearted attempt at 195 missed
Didn't feel like doing front squats, so teamed up on wod with Andrew and Matt.
WOD
3 Wall Balls
3 KB Swings
3 Cal Row
6 reps, 9 reps, 12 reps, etc.
Follow the leader, everybody does each movement, 1 at a time. We got through 21 wall balls each.
Coached 9 am, then Sarah J baby shower wod. Partner with KP couple rounds of situps and kb carry.

Sunday - rest

Monday, November 13, 2017

Shiiiiiiiit.

Monday - Warmup with scorpions etc, back was a little tight. Multiple interruptions, back got hurting worse.
Snatch Deadlift + Muscle Snatch+ OHS+ Snatch Balance w/out a dip+Zotts Press - 55, 65, 75
Snatch Push Press+OHS+Pause Snatch Balance - 95, 115, 125, 135 last
Low Hang Snatch (right above knee) +Snatch - back was really hurting, only did a couple, 115, 125
Tempo Back Squat + Back Squat - 3 sec down, 2 sec hold - 185x2, 195x2, 205x1
3 Rounds -
6 tempo pull ups 2 sec hold top, 3 sec down, 2 sec hold bottom
50' kb farmers walk 2x70#
15 weighted sit ups 35#
Cryo

Tuesday - Back is still painful
Xover work, easy bike. 5x8 DB Strict Press - 30#, 3x8 DB Curls, 3x5 Tricep Negatives, 3x10 KB Bent rows 53#
WOD -
Tabata Ass Bike Legs only - 44 cal, 1.4 miles
Tabata Ass Bike Arms only - 24 cal 1.0 mile

Wednesday - Coach 5,6. Bike before class easy. Xover, walkouts, barbell
Snatch Pull+Power Snatch+ Snatch - 2x (3+1+1)@95, 2x(2+1+1)@115, 2x(1+1+1)@135 (failed 1, didnt finish pull, out front.)
Clean from blocks (or hang clean)+ Jerk - 2x (1+ 3)135/145, 2x (1+2)155/165, 2x (1+1)175/185
Pause Front Squat+ Front Squat - 5x (2+1) - 170, 180, 190, 200, 210# felt great!
Weighted Back Extensions - 2x20 @ 25#
Rodney, back better.

Thursday - Coach 6,7 - xover, romwod

Friday - Coach 5,6.
Moving slow, some stretching, short bbell
 Pause Tempo Snatch - 3x3 - 75, 95, 105#
Tempo Snatch - 3x3 - 105, 115, 115 - failed a couple, not feeling good about the high hang
Snatch - 3x1 - 135, attempted 145, but out front, didnt feel great
Tempo Clean +Push Press+ Push Jerk + Jerk - (1+1+1+1) x 5 sets -
3 sets
Seated DB Shoulder Press 10 reps - 30, 30, 35#
Tempo Bulgarian Split Squats 8 each leg - 30, 30, 35#
100’ heavy sandbag bear hug carry - 100#

Saturday -
Snatch - worked up to 145, failed 150 multiple times. Most out front, couple in place overhead, but right arm gave out
Clean and Jerk - worked up to 185, cleaned 195 but no jerk
Front Squat - 135, 185, 205, 225, 235 failed.
Wod - 15:30 min amrap
10 wall balls
10 GHD Sit ups
10 Jumping Lunges
5 Strict Pull Ups
5 Ring Dips (last 2-3 rounds switched to ring rows)

Sunday - 

Monday, November 06, 2017

Rally Point in our hearts

Monday - Not much of a warmup, waited til gym cleared out.
Muscle snatch + snatch strict press + OHS + Snatch Balance no dip + sotts press - (3+3+3+3+3)x3 - 55, 60, 65# - should do all at 65 next week or build from there
Pause Snatch Balance - 5x3 - 105, 115, 125, 135, 135 - forgot the pause on all but last.
High Hang Snatch + Hang Snatch - 3x(2+1), 3x(1+1) - 95, 115, 115. 125, 135, 145... lost it in bottom
Back Squat - 5x3 - 3 sec down, 2 sec pause - 185, 195, 205, 215, 225.... brutal!
3 Rounds:
7 Strict Pull ups
25 Russian Kb swings 70#
30 Sit ups

Tuesday - Bike, xover, bbell, walkouts
Clean deadlift (10 sec) + muscle clean + strict press + close grip OHS - 65, 65, 75, 85?
2 Position Clean (High hang + Floor) - 5 sets - 135, 155, 165, 175, 185
Strict Press + Push Press - 2x (3+3) - 75, 85, 2x (2+4) - 95, 100, 2x (1+5) - 105
Clean Pulls - 3x3 195#
3 Sets -
Chinese planks - 60 sec + 25# plate
Barbell curls - 15 - 65#
Row - 3 rounds
1:00 on/20 sec off - 297,279,285m
40 sec on/40 sec off - 194, 185, 181m
20 sec on/1:00min off - 107, 100, 104m

Wednesday - Coach 5,6. xover, bbell
Snatch Pull+Power Snatch - 3x(2+2) @ 95, 2x(2+1) @ 115, 2x(1+1) @ 135#
Power Clean+Push Jerk+Jerk - (1+1+1) x 5 sets - 135, 155, 165, 175#
Pause Front Squat+ Front Squat - 5x (2+2) @ 165, 170, 175, 185# - yuck
3 Sets:
Pause Back Extensions - 15 reps
Barbell Hip Bridges - 10 reps (95#) red band

Thursday - Coach 6,7

Friday - Coach 5,6. bike, xover, pu, barbell
Pause Tempo Snatch - 3x3 65, 85, 95
Tempo Snatch 3x3 - 95, 105, 105 (was too heavy)
Snatch 3x1 - 105, 115, 135 (did some extra at 115 to work scoop)
Tempo Clean +Push Press+ Push Jerk + Jerk (1+1+1+1) x 5 sets - 135 all
WOD! - 5 Rounds
7 Deadlift 205#
100m sprint
7 Cal Ass Bike
9:20 - back was sketchy so went lighter, was fast, return run was a little slow, and bike was miserable
1 = 58sec, 2= 57sec, 3=1:04, 4=1:11, 5=1:10

Saturday - xover, pull, push, squat bar warmup
Snatch - 95, 115, 135, 145, 150, 155 failed 4xs, all misses were right arm bend, landed overhead.
Clean Jerk - 135, 155, 175, 185, 195 missed 1x, then hit, 200 missed jerk, hit throat
Front Squat - 135, 185, 205, 225, 235, 240 - felt better this week
WOD - 11 min
11 Power Clean 135
11 Bar over burpee
19 Deadlift 135
18 Pull up
2 Rounds + 55 reps. Pull ups were so slow and broken

Sunday - 

Monday, October 30, 2017

Post meet week 1

Monday - Good warmup, bike, band, foam, xover, bar
3 sets - 3 Snatch Strict Press + 3 OHS + 3 Snatch Balance no dip + 3 Zotts press - 45, 55, 65
Snatch balance - 3x3 - 95#
High Hang Snatch - 5x3 - 95, 105, 110, 115, 115 - minor donkey kick, and jump back
Back Squat - 5x5 - 205#
20 strict ttb - 8,8,4. 20 GHD situps

Tuesday - Rushed 5am, Coached 6,7
Pause Clean Deadlift+Muscle Clean+Strict Press+Close Grip OHS - (2+2+2+2) x 3-4 sets as a warmup. Empty bar, then 55, then 65
3 POS Clean (high hang, below knee, floor) - 5 sets - 135, 145, 155, 165, 175
Strict Press - 5x5 @ 85#
Clean Pulls 3x5 - 185# felt quick
Hollow holds 3x60 sec - 1 unbroken, 30 sec + 15/15 1 leg bent, 20, 20/20 1 leg bent, finished last 10 sec full hold. Abs on fire

Wednesday - Solo sessions, bike, xover, bbell warmup
Power Snatch - 3x3 @ 95, 2x2 @ 115, 3x1 @ 125 - worked on being fast, 1st pull was good, 2nd ok, 3rd pull and punch were a little off
Power Clean + Push Jerk - 5 sets - 3 @ 135 quick, 2 @ 155 jerk was a little funky
Front Squat 5x5 - 155, 175, 185, 205, 215 -
Weighted Planks - 3x60sec - 45# plate
Wodish -
40 dubs, 18 GHD
40 dubs, 15 GHD
40 dubs, 12 GHD
40 dubs, 9 GHD
40 dubs, 6 GHD

Thursday - Coach 6,7

Friday - Coach 5,6. Technique day
Pause Tempo Snatch - 3x3 - 2 sec pause at 1", below knee, over knee, power pos - 45, 55, 65
Tempo Snatch - 3x2 - 10 sec to power pos, then snatch - 95
Snatch - 5x1 - 115#
Tempo Clean + Push Press+ Push Jerk + Jerk - 5x1 - 125#
Wod - 5 Rounds
21 Squats
12 Cal Assault Bike
9 DB Snatch - 50#
10:02 lung burner, legs burner

Saturday - Great warmup
Snatch - 75, 95, 110, 120, 130, 140, 145 went pretty good, 150 was junk
Clean & Jerk - 135, 155, 165, 175, 185, 195 - missed first try, then hit, sketchy
Front Squat - 135x5, 185x3, 205x1, 225, failed 235
3 Rounds
:45sec Bent Over Rows 115# - 20, 14, 13
:45 sec Pull ups - 10,7,7
:45 sec Push Ups - 30, 19, 16

Sunday - 

Monday, October 23, 2017

Meet Week!

Monday - slow warmup
Snatch - 95, 115, 135. Missed 1 @ 145, then hit. Missed 150 2 times, then hit. Failed 155 2 times.
Clean and Jerk - 135, 155, 175, 185, break, then failed 195 3 times, finally hit it 4th try.
Short spin on bike

Tuesday - Coach 6,7

Wednesday - Coach 5,6.
Snatch - Worked up to 145, missed 150
Clean and jerk - worked up to 195

Thursday - Coach 6,7

Friday - Coach 5,6.

Saturday - Uncharted Fall Lifting Meet.
Stressful. But lots of fun.


Sunday - Rest

Monday, October 16, 2017

Getting nervous

Monday - 0500 class, 10min bike, junkyard dog, barbell warmup
Snatch - Extended warmup at 75/85, working on scoop, lats and good pull into hips
Then 3@115, 2@125, 135, 140, 145, 150 - all felt GREAT. Felt like I was patient, stayed in heels, and made great contact. 155 failed. Right arm could not get locked, all over the place, missed 7 times, attempted 160 and more of the same.
WOD - EMOM x 10min
12-14 cal row
3 Back Squat - 205, 215, 225, 235, 245. got heavy.
Crossover, cryo

Tuesday - 0500, coaching 6,7.
Power Clean (E2:00 x7 - 1 Pausing Clean Pull + 2 Power Cleans) Below Knee + Mid Thigh
Set #1 (On the 0:00) – 50% of 1RM CJ - 105
Set #2 (On the 2:00) – 55% of 1RM CJ - 115
Set #3 (On the 4:00) – 60% of 1RM CJ - 125
Set #4 (On the 6:00) – 65% of 1RM CJ - 140
Set #5 (On the 8:00) – 65% of 1RM CJ - 155
Set #6 (On the 10:00) – 65% of 1RM CJ - 155
Set #7 (On the 12:00) – 65% of 1RM CJ - 155 (75%)
Went a little heavier trying to reinforce at slightly heavier weight, past 155 usually gets sloppy, need to fix that.
WOD - On the Minute x 12 (4 Rounds):
Minute 1 – 10 Deadlifts 225#
Minute 2 – 20 Abmat Sit-Ups
Minute 3 – Max Calorie Assault Bike - 18, 15, 15, 17 = 65
Cryo

Wednesday - feeling sluggish, no energy, tired, went in solo. 500m row
Snatch skill work - snatch press under, snatch balance, drop snatch, full ext snatch.
Muscle snatch 3x3 75#, 1x3 95#
Power snatch + OHS - 3x2 75#, 2x2 95#
BTN Push Press - 2x3@95, 2x3@125, 2x3@135, 2x3@145
Front squat - 3@145, 2@185, 1@225, failed @245, 1@225#
Weighted Pull ups - 4@25, 3@45, 2or3@55, 2@65#
10min easy bike

Thursday - rest, crossoverx2

Friday - coach 5,6
Warmup cleans, tall jerks
Clean and Jerk - 95, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215 - failed the jerk, but matched PR clean

Saturday - went to Uncharted to lift on platforms
Snatch - warmed up with snatch pull + power snatch OHS + full snatch
40kg, 45kg, 50kg, 55kg, 60kg, 65kg all felt good, 70kg failed multiple.
C&J - 60, 65, 70, 75, 80, 85 - not so great