Monday, November 17, 2014

Once again... time keeps on ticking.

Monday - Skill - Split Jerk 9 x 1 - hit 175#, but felt a little off, so went with 90% and did 165#
Metcon (Diane)
21-15-9
Dead Lift 225#
HSPU
9:14 sec, new PR. Deadlifts went better, 11, 5, 5. Tried to get as many as I could before going to singles. HSPU dropped off fast, really felt tired after the jerks.
Strength - Burgener Squats - 6x1 @ 245#.

Tuesday - Skill - E:15sec for 16 rounds - 3 wall balls - 25#. No missed reps.
WOD - 5 RFT
12 DB Push Press
12 KB SDHP
30# db and 62# kb. 5:10, just kept steady. Went easy weight, lighter day.

Wednesday - Did some of 6pm class, hand stand should touches, then E:15sec for 16 rounds - 4 pistols, no missed rounds.
Strength - Burgener front squats - 10x3 @ 205#. Struggled, but made it.
Oly class - 16 rounds of Clean and Split Jerks - worked up to 165#, felt pretty good, really worked on pulling back and getting wide on jerk. Then 5x3 snatch with feet in landing position, not moving. Worked on speed, got to 125 I think.

Thursday - Dead tired. Busy day at work. No mobility.

Friday - Metcon - Bring Sally Up - Back Squat 95# *song "Flowers" By Moby - Missed 6 rounds, finished them after as front squats.
Metcon2 - 12min AMRAP
10 Ball Slams 35#
10 Push Ups
10 KB Swings 53#
7 rounds + 12 reps -- suck fest.
Strength - 9x1 5" deficit dead lifts 285#

Saturday - Snatch work, then 20 min Every 2min - 1 snatch. Worked up to 135 and hit it 2 - 3 times, then finished with 140# PR. Failed first attempt, made it on second. Felt good.
WOD - Metcon
21 - 15 - 9
TTB
Burpees
6:18 - strung first 8 ttb, then had to do singles...bah!
Went home then to Oly class.
More snatch work. Warm ups included snatch from floor, back squat, stand up and press.
6x Snatch + snatch below knees + snatch above knees 60%, 65%, 75%
6x2 - Snatch dead lift - started 145 up to 195.
Ended with 1 min overhead hold 95#. Walked 6 steps forward, backward and both sides. Also did a 20ft overhead carry with the yoke (185#)
After, 5 mile walk to the car dealer... and it rained.

Sunday - rest.

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