Monday June 30, 2014 Raining PRs

A. Perform snatches every two minutes, start at 135 lbs and build every two minutes:0-2 = 135 lbs x 2
2-4 = 155 lbs x 2
4-6 = 165 lbs x 2
6-8 = 175 lbs x 1
8-10 = 185 lbs x 1
10-12 = 195 lbs x 1
12-14 = 205 lbs x 1
14-16 = 215 lbs x 1
16-18 = 225 lbs x 1


Hit everything, including 225 pr.  I have been looking forward to hitting 225 for a while.  The excitement wears off fast, now I can't wait to hit more.

 

Hatch Week 11 day 1

Back squat

5x205
3x235
2x275
2x305
1x325
1x350

Was suppose to hit 345 on the program but I thought 350 sounded better, so I went for it.  Hit it for a 15lb pr. My legs were pretty tired from snatching, but 350 still felt pretty good.  Pretty sure I have some more in the tank. 

Front Squat

5x175
5x205
5x225
5x225

These were just a grind after the excitement of two PRs.

Awesome day of training, now a short vacation.  Probably get a hotel gym workout in on Wednesday and scare the crap out of some unsuspecting vacationers.

Saturday June 28, 2014

Tough wod today.

20 clean & jerks 225lbs

40 wallballs 20lbs

60 burpees

80 lunges

100 double unders

16:52

Feel really good about this one. Starting to handle heavier weights better, which was definitely a weakness. Training is progressing well. 

Getting real hot in the gym but my body still feels good, should really pay off when it gets cooler again 

This is how I felt mid burpees

Friday June 27, 2014

Worked handstand walks for a few minutes

getting a lot better.


Hatch Week 10 Day 2

Back Squat

5x205
5x225
5x255
5x255

Front squat

5x175
5x195
5x205
5x205


Ghd situps 3x25

Really starting to get the hang of doing these right.

Thursday June 26, 2014 rest day

Rest day

Wednesday June 25, 2014

A)
 5 sets of:

 1 clean x 5 push press

 

155,165,175,185,195x3

 

B. Amrap unbroken strict hspu x5;

rest 1 min

 

20,11,7,6,6

 

Was more concerned with trying to get a real max set of unbroken strict hspu and then see how I felt and what I could do after that, rather then just trying to keep a consistent number across all 5 sets.  Now I know I can do 20 but after that I am pretty spent.

 

 

C.  Muscle ups; 3 on the min for 6 min

 

Done

 

D)

 

3 rds

 

6-5-4-3-2-1

 

wallballs 30lbs
toes to bar
box jumps 24"

Rest 6 min

 

2:42

2:29

2:23

 

Over paced the 1st one a little, wasn't necessary.  Should have all been under 2:30.

Tuesday June 24, 2014

Had some rowing today and I for the past few weeks when I've had a long row I usually jump right on the rower and begin.  I usually regret it, so today I wanted to make sure I was warmed up.  I also wanted to work my split jerk form.  So I started with

10-15 minutes of mobility

5rds nft

1 frame of rowling (rowing/bowling game)
5 split jerks with just the bar

really trying to nail down the split, and I think it is starting to come together.  Got my first perfect rowl (100 even) and got way more excited than I should have.  Luckily I was in my garage and no one witnessed it. 

Took the rower outside for the metcon.  Rowing outside on a nice day is pretty awesome, up until the point you realize the metcon is possibly going to make you puke.


Metcon

On a 10 minute clock

row 2k
max double unders with remaining time


post row and double unders

6:56 row
211 dubs

FINALLY pred my 2k and went under 7.  I think this is a PR by at least 9 secs.  Did the first 1k in about 3:26.  Around the 1200 mark started to fall off a little so I decided to just hold 1:48ish pace until 1500 mark and then sprint the last 500.  Worked out.

I think this was the first time I have not wanted to touch my jump rope in a wod.  Took me a good 20 secs to even attempt a dub.  had to break them into sets of 50. Went 50,50,50,30, 20, then as many as a could before the time went.  

Monday June 23, 2014

A)

1 snatch OMEM x 15

0-1 175
1-2 185
2-3 195
3-4 205
4-5 215
5-6 175
6-7 185
7-8 195
8-9 205
9-10 215
10-11 175
11-12 185
12-13 195
13-14 205
14-15 215

Couldn't hit any of the 215,  was just too fatigued when I got to the 215 attempts. overall felt pretty good, was happy to be able to hit 205 when I felt like I was too fatigued to hit it.

B) Snatch pulls

3x225
2x235
1x245

Feeling stronger off the ground

C) 3x15 back extensions with 45lb bar

got 12 with the bar per set and 3 with no bar. 

D) Hatch- Week 10 day 1

Back squat

5x205
5x215
5x235
5x255

Front squat

5x175
5x195
5x205
5x205

I'm tired....

Saturday June 21, 2014

A. Split jerk; 8 singles @90% 1rm; bar comes off the ground 

rest 3 min

235,245,255,265(pr clean and jerk), 275f, 235,235,235

The jerk felt real good today. Starting to feel quicker under the bar and more stable in the split.  Cleans were actually giving me a little trouble today. Legs were a little tired.


   20 min amrap:

20 burpees
20 box jumps 24"
20 CTB pull ups...if your thinking games, I am thinking 5rds (coach dan quote)

5+9 c2b

Plan was to just stick to a 4 minute a round split but right away I knew I could handle a faster pace.  I had 6 rounds in the tank but my hand ripped and slowed me enough on the c2b not to get it.  Need to toughen up my hands somehow, they always rip.

Box jumps have gotten a lot better for me, especially when I don't have to deadlift with them.  C2b were 2 sets of 10 until the last round and the 9.  Burpees were just burpees, which means they sucked the whole way.

Friday June 20, 2014

A sick 9 month old and a 2 1/2 yr old who doesn't want to sleep leads to a very sluggish morning workout.  Felt like total crap today, but luckily it was a light day so I got away with it.

Hatch week 9 day 2

Back squat

5x215
5x255
5x255
5x255

Front squat

4x5 @ 195



50 ghd situps for time

2:02

Got through without stopping with a steady pace.  Really tried not to let the technique slip. 

Need some sleep, tough day tomorrow.

Thursday June 19, 2014 Rest Day

Rest Day

Wednesday June 18, 2014

A) Warm-up

10 Bounding box jumps 30 inches
15 t2b
4-8 strict hspu off 45 plate deficit

bounding box jumps felt pretty good, they are getting smoother.

8,6,5 on the HSPU.  These are definitely getting better

B)  4 sets of deadlifts x 15 reps. 1st set at 255, feel it out if your back is going then drop back but would love to see all sets done at 275.

 

 

255,275,275,275

 

Deadlifts are getting much stronger.  Got 3 sets at 275 much easier than I anticipated. 

 

C) strict press

 

105 x 5

120 x 5

135 x 5

95 x 10

 

D)5 sets of:

10 muscle ups for time

 

rest 3 min. between sets.

 

Did only 4 sets because both my hands started to rip and knew that a 5th set would for sure have shredded my palms.  Lots of chest to bar Saturday, so I played it safe.

 

:52, 1:20, 1:38, 1:42

 

These were a struggle from the start....grip, back, and shoulders were all shot. 

 

This session felt like a grind, but it was a good day of working weaknesses. 

Tuesday June 17, 2014

Spent about 15 minutes just working on my split jerk form.

Didn't use any weight, just the bar.  Really trying to work on finding a consistent landing that is stable.  Feel like if I keep working the form, it will really help my max go up. 

Row 20 minutes
30 secs @ 85%
30 secs @ 50%


ended up rowing 5025 meters.  Was at about 4600 with 90 secs left and decided I had to finish with at least 5k, so I pretty much sprinted the last 90 seconds.  My wind and legs felt good throughout the row, but my back does not like sitting on the rower for more than 5 minutes. 

Monday June 6, 2014 Snatch, Hatch, and a little torture

AM session

A. Squat snatch; 15 tough singles (85-93% 1rm); rest 2 min

Did all 15 at 205

Was fighting most of the snatches at the start.  Think my hips and back were a little tight and was fighting everything a little forward.  Caught 2 of the first 4 snatches on one knee, but then I started to loosen up and got the rest clean.  My last 5 snatches were actually my best 5. Real happy with this 

B)4 sets of: 

10 unbroken OHS 155#

Airdyne sprint 30 seconds @100% (no gaming full speed sprint

rest 4 min

20 cals, 22 cals, 18 cals, 18 cals

This one was awful.  Right about the time my legs recovered is right about the time I felt like I had to puke....not sure about the physics on that one.  Really had to fight for the 10 OHS after the first round.

This was pretty much my reaction to my quads after the 2nd round

AND


This pretty much sums up my attempt to put my weights away after the 4th set

PM

Hatch week 9 day 1

Back squat

5x205

3x255

2x270

2x305

1x320

Front squat

5x195

4x225

4x235

4x255

Went well even though legs were shot.  4x255 on the front squat felt pretty easy, which is not what I expected. 

Great day

Saturday June 14, 2014

A) 10-8-6-4-2
Burpees
Chest to bar

2:07

C2b unbroken

Rest 10

5-4-3-2-1
Muscle ups
Hspu deficit off 45s

3:27

Everything unbroken

Rest 5

C)

1-2-3-4-5-4-3-2-1
Bar muscle ups
Strict hspu

5:40

Everything unbroken

Got the hang of the bar muscle ups

Fun gymnastic day.  Overall, was a great week of training.

Friday June 13, 2014

A.  Build up to a heavy squat clean

290lb-  this is a 15lb pr. 

Pull is feeling great, i'll be able to hit whatever my legs allow me to.

B. Hatch-  Week 8 day 2

Back squat

5x225
5x225
5x235
5x235
5x235


Front Squat

4x5 @ 175


At the point in the program where it gets light and builds back up to an eventual PR attempt in week 11.

C.  3x10 ghd back extensions
    done with 45lb bar

Thursday June 12, 2014

REST DAY

rest days are boring...

Wednesday June 11, 2014

A. Warm-up
3 rounds not for time
40 dubs
20 sec l-sit
5 strict handstand pushups off 45lb plates

B. work up to heavy strict press
155lb failed at 165

this is a big weakness for me.

C. Work up to a heavy hang power clean
255lb... pr from the hang

been a while since I went heavy on the hang power, I think this is a 20lb pr.

D.  Every 20 secs for 6 minutes
      1 hang power clean @ 80% of C.
            Done @205lb

E.  30 muscle ups for time. 

      4:35

The goal is to get under 4 mins in the somewhat near future.  Went in with the plan of starting 6,4,3 then go by feel.  Everything went really well, but I think I have room for a couple higher sets at the beginning and I think that will get me closer to under 4.  This one was a good confidence booster and let me know what needs to be done to get where I need to be on this.

Tuesday June 10, 2014

That was not fun.....haven't sweat like that in a while

Row 2k
100 burpees
Row 2k

21:55

This did not go as well as I would have liked.  I definitely need to spend more time on the rower for longer lengths.  Had trouble from the start finding a consistent split. By the time I got to the second 2k my back completely locked up.

Might need to start throwing in a couple long rows on off days for a little active recovery and work on my efficiency.

June 9, 2014 Snatch and Hatch

A. Perform snatches every two minutes, start at 135 lbs and build every two minutes:

0-2 = 135 lbs x 2
2-4 = 155 lbs x 2
4-6 = 165 lbs x 2
6-8 = 175 lbs x 2
8-10 = 185 lbs x 1
10-12 = 195 lbs x 1
12-14 = 205 lbs x 1
14-16 = 215 lbs x 1
16-18 = 225 lbs x 1

Got 3 really good attempts at 225, but couldn't quite get it to go.  Despite being pissed I didn't stick one of them, I am still really happy with them considering they are my first 3 attempts at 225.  Pretty confident I will hit it soon. 

B.

Hatch.

Back Squat

5x215
5x235
5x255
5x275

Front squat

5x175
5x195
5x195
5x195

On week 8 of the program and this week isn't so bad.  The past 3 weeks of squatting have been rough, this seems like more of a deload week. 

C. 3 x 10 back extensions

Misread the programming and did 3x20 GHD= sit-ups.  Will get the back extensions done on Friday when I was suppose to do the GHDs.

Overall, a good start to the week.