Friday November 28, 2014

A) Work up to heavy snatch

soooo close on 230.  Just needed to sit it down. 220 went up better than ever

B) Work up on clean and jerk

245

jerk still isn't there yet.  Felt pretty explosive but my shoulders don't want to get back yet.

C)

2 rds

20 clean and jerk 135
20 box jumps 24
20 wallballs 20
20 hang snatch 95
20 box jumps
20 wallballs
20 squat clean 135

23:35

Thursday November 27, 2014 thanksgiving

Wanted to get something in so I could feel better about eating like an animal 

4rds

Row 500

21 burpees

Run 400

25:35

That was nice and shitty, exactly what I was going for 

Wednesday November 26, 2014

Trained 6:30 am and 6:30 pm yesterday and back at it 6:30 this morning and I was dragging a little.

A) work up to heavy deadlift

Last week of the deadlift program

Worked up to 425

The forms was going and I was feeling a little tight so I left it there. Definitely have more but it would be getting ugly

B) quickly worked up to a moderate power clean

Just quickly worked up to 245 to get ready for metcon

C) metcon

On a running clock

0:00-5:00
Amrap
11 thrusters 95
11 pull ups
5:00-9:00
3rm tng power clean
9:00-?
Fran
21-15-9
Thrusters 95
Pullups


4rd+8 thrusters
225 3rm clean
5:05 Fran

That was tough.

Tuesday November 25, 2014

AM.

A) Worked up a little on jerk then

Every 30 seconds for 10 minutes 1 jerk at 225

Went well, most of the jerks felt pretty good. 

B) 

For time:

30 shoulder 2 overhead 165lbs
60 burpees

5:34


PM

Worked up on power snatch

Hit 205 pr

Just missed 215

Metcon

4 rounds
4 power snatch 115
8 box jump over 24
12 t2b

3:57

Monday November 24, 2014- open 13.3

A) Work up to heavy front squat

Hit 305.  Missed 325 pr attempt

Feel like 325 isn't far off even though I missed it.  305 is feeling easier every time.

B) Open wod 13.3

12 min amrap

150 wallballs 20lb
90 double unders
30 muscle ups

22 muscle ups

Did the wod with Paulie D.  We ended up sharing the rings because of tight space.  It worked out well pace wise for most of the workout, except towards the end because my muscle ups started to go I probably needed to go to faster singles sooner.  Got to the rings a little under 7 minutes, so if I work on my muscle ups I should be able to get through this one. 

Very happy overall with this one.  When I did this last time, I got 14 muscle ups and then fell on the floor and stayed there for about an hour.  Today I got 22 and then snatched 10 minutes later and felt fine.  Gas is good, muscle ups have gotten better but are still a limiter. 

C)  10 minutes emom

1 snatch at 175

Quads were a little fried so the snatches were tough. 

Saturday November 22, 2014

Team Wod with Mcbain

100 thrusters 135
100 butpees
100 deadlifts 135
100 sit-ups

22:03

Friday November 21, 2014- Jackie

Woke up today and decided I wanted to lift heavy and then torture myself.  So that is what I did.

A. Work up to heavy snatch

Took 3 shots at 230 put couldn't get it. 

The snatches leading up felt really good considering I haven't snatched heavy in a while.  Happy I was able to get a couple shots at 230 today but also really frustrated that I am still taking shots at 230.

B. Work up to heavy clean and jerk

Hit 245.  Cleaned 265 but didn't have the confidence in my shoulder to go after it yet, so I just dropped it.

It has been even longer since I have jerked heavy, so pretty happy just getting it in and feeling good.

C.

Took some inspiration from the wodfather

Jackie

row 1000
50 thrusters 45lb
30 pullups

5:51

rest 8 minutes (totally random, was just basically how long it took me to get feeling in my arms and get the bar set up)

10 rounds
7 snatches 75lbs
7 burpees

7:46

tough combo to say the least.  Wanted to go under 6 for Jackie, so I am happy with that.  Went around 3:27 on the row, then unbroken on the rest.  Next time I do it I think I will row under 3:20 and try to speed up the thrusters.  I think 5:30ish is doable.

Just happy to survive the 2nd one, ouch.

Wednesday November 19, 2014

10 rounds 

3 muscle ups

6 push press 155

9 box jumps 30inch

18:36

This one was a lung burner. Muscle ups and push press all unbroken. Box jumps were more of a steady pace. 

Tuesday Novemeber 18, 2014

Power snatch

3 emom for 5 minutes

started at 165 finished at 185.  Wanted to go 175 the whole way but finding plates in the 6am class is like competing in the hunger games.


metcon

7 min amrap

20 kb swings 53
10 burpees

6 rounds + 5 swings

Think I over paced it at the start, 7 rnds was there

Monday November 17, 2014

Doing the classes right now

Front squat

5 sets 1.1

225,245,265,285,305(missed 2nd)

first time back at the 6am class and my legs weren't completely with me.  Think I had the miss at 305 but I gave it zero fight.


3 sets

30 wallballs 20lb
30 double unders

1:12, 1:14, 1:11

wednesday november 12, 2014

A) Deadlift program

4x4 @ 365

B)

Every 30 seconds for 10 minutes 1 clean at 225

skipped a bunch


Had a few other things to do but I don't think I am totally over the stomach thing  I had.  Felt like shit today and am down 5lbs from last week.  Need a few days to get myself back to 100%.

Tuesday November 11, 2014

A) 3x15 hollow rocks

B)
3-6-9-12-15-18-21

Row for cals
T2b

10:47 with a long walk between rower and bar

Monday November 10, 2014

Finally getting back at it after laying off the shoulder and getting the stomach flu Friday.  Felt really good today.  Felt strong and fast.  Shoulder felt better than I expected.

A)
Warm up- 5 slow rounds
row 250
12 ghd

I need to do something like this everyday.  Was great to just get myself going with something structured.

B)
4 tng power cleans emom x 10 min between 185-225

185,190,195,200,205,210,215,220(3),225

rested the minute between 205 and 210.  Also rested a minute between 220 and 225 after I missed the last one at 220.  Had to squat clean the last one at 225.  Overall felt really good about this.  Felt really fast today.

C)

 6 sets:

10 unbroken power snatch 115#

10 burpee box jumps 30"

40 double unders

rest as needed to full recovery (record rest times and ensure that

power output is sustainable)

 

1:52,1:58,2:00,1:52,2:06, 2:00

rest times were between 3-4 minutes

 

snatches were no problem and felt really good.  My box jumps need work.

Wednesday November 5, 2014

Deadlift program

2x2@ 405

Didn't even get to 405.  For some reason my hamstrings felt like they were going to explode.  Just didn't seem like a good idea to go any further after 365.  Not sure what was up, just not feeling great.


7 minutes EMOM

7 deadlifts 185
14 boxjumps 24


Got all 7.  Deadlifts were no problem, last 2 rounds of boxjumps were tough.



had a few other things to do but left it here, both my kids are sick and I think maybe they passed it to me because I had zero in the tank.

Tuesday November 4, 2014

Airdyne

20 minutes

2 minutes hard
2 minutes easy


60,45,47,43,49

did not feel great today, my lunges were not with me today

the airdyne feels like my soul is being stolen with each pedal. 

Monday Novemeber 3, 2014

Giving the shoulder another week to rest


A.  Back squat

5x195
4x225
3x265
1x295
1x325
1x355 PR

B.

3x20 ghd