Sunday, February 9, 2014

2/8

8-Feb
A. Power clean x1/Hang power clean x2/Push jerk x6; rest 2:30 x6

125,125,130,130,135,135 - all tng! I was super happy to be able to do tng the last sets at 135, getting more confident and comfortable with these and stronger too I think. Here's sets 2,4 &6
125 - http://youtu.be/wzg7ZampQyA (description says 120 but it is 125)

B1. TnG deadlift; 15, 15, 15; rest 1 min
175# for all sets, felt good, last set got tougher

B2. Deficit hspu; amrap in 2 min x3; rest 1 min (set the depth at a
height you can get about 4-8 in the 2 min)

1st 2 sets I did 5-6" and got 8 reps each time so I added another plate to make it around 7" and I only got 3, i did 2 ub then 1 then couldn't get any more, it was like i just burnt out. Feeling better with these the more i do them. 


+
For time:
30 burpees
30 power clean and jerk 105#
30 burpees
30 power clean and jerk 135#

19:33
Burpees - 1st set was done in 2min. 2nd set probably 2:30
CJ were all singles, tried to keep a fast pace with the 105#, did all power clean straight into a push jerk, no pause after the clean. 135# got tough, push jerked the first 5 then went to split, i didn't pause after the clean for the first 15 but then had to start pausing in the front rack for a second before i went into the jerk to take another breath. SHoulders just really started fatiguing and getting tired. 

finished 30 burp, 30cj 105# and 30 burp took 9:50 then took 1 min to change my weight and started the 135# cj. Not sure if this is a good time or not but I pushed, I'm sure i could always make up a little time on the last 30cj if I did it again, but I was smoked when I finished. 

My shoulders, mainly traps and scap muscles, are very sore today. I guess from this session and maybe Friday but probably from all the overhead work today. 
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Friday, February 7, 2014

2/7

7-Feb
A1. Back squat; 10, 10, 10; rest 1 min

These felt great! Some took my plates after set one so I had to put 10's on 165 felt good so decided to do 175,pretty sure this was my 10 or 12 rep max from Scottsdale last year and it felt good today! Could of done 15 reps! Was even in my nanos not lifting shoes and no knee sleeves or belt. Last few reps were tough but could of grinded out more. Happy with how these felt.

A2. Muscle ups; 7 for time x3; rest 1 min

:37 unbroken, 1:13 3-2-1-1, 1:30 2-1-1-1-1-1pretty happy with these. Glad first set I could do unbroken :) arms just got fatigued  

+
5 min amrap:
5 squat snatch 95#
5 CTB pull ups

4rds + 1 snatch failed rep 2. Started out rd one and did 2-2-1 on snatch then went to singles so I wouldn't get too gassed. Ctb felt good and were unbroken 

rest 2 min
5 min amrap:
5 thrusters 95#
5 CTB pull ups

5+5 thrusters
Thrusters all unbroken but broke ctb rd 3 into 3-2 for rest of the rounds.pretty happy with this. Was really starting to feel it last 2 min. I was pretty tired after this one.

rest 2 min
5 min amrap:
5 OHS 95#
5 toes to bar

6+1 ohs
All unbroken. Squat Snatched my first 2 ohs reps to start each set then c&j to behind my neck to oh. My arms were getting tired and by doing it this way I didn't rest after ttb and I feel like I got it oh faster. 

This was a tough but fun session! I've been waking up starving the past 2 mornings and I think it's because I'm not used to the volume/intensity on week day sessions. Going to try and add a small meal in between bfast and lunch. I'm so tired after my night session I can't eat big meals except on Saturday or Sunday night. Gonna play with eatin bfast right when I get up before work at like 7 then a small meal at 10 then lunch at 1 snack at 4 then train at 6 and pwo and dinner at 830ish. I have been drinking greens first on my way to work then a cup of coffee then bfast at 9:30ish lunch at 1 snack at 4 then dinner..I'm going to try the morning eating changes unless you suggest otherwise
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Wednesday, February 5, 2014

2/5

5-Feb
Amrap in 15 min:
30 unbroken wall balls
15 unbroken hang power snatch from below knee 33#
10 box jumps 24"

4 rounds + 10wb

* Had to use a 16# ball. Went to Olive Branch crossfit down the road because it was way to cold in the garage and all they had was 12,16 and 20# balls so I used a 16. Could def tell a difference!

The last 2 rds of wall balls were tough! legs and shoulders were burning, i was literally almost failing wall balls the last few reps. had to rest almost a minute between rounds 3 and 4. power snatch were easy..box jumps i stepped down on them. This was def very challegenging. It felt like an amrap of sets of 30 unbroken wallballs though lol..i never needed to break the snatches.
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Tuesday, February 4, 2014

2/4 - yay for PRs!


4-Feb
A. Split jerk; build to a tough single

205# felt great on my jerks today so I went for it! 115-125-135-145-155-175-175-185-190-195-205

B1. Push press @31x3; 6-8x5; rest 1 min
85-90-95-100-105 ..these really started burning!

B2. Rope climbs; 3 for time x5; rest 2 min
1:05, 1:20, 1:10, 1:20, 1:10
Felt pretty good, was climbing a 16-17' rope also. Faction got new ropes also so they were super stiff and they were short so the bottom swung like crazy and made it harder to climb, but foot practice. Sometimes I actually made it to the top in 2 pulls! Usually 2.5 though. 

+
20 min amrap:
1 parallete hspu
1 bar muscle up
5 ring dips
5 strict pull ups
10 hand release push ups
10 toes to bar

6rds even
Phspu 5-6" depth all done on 1st attempt, no misses
No misses on bar mu
Ring dips- unbroken rd 1-3 next 3 had to break..ring dips have been rough for me lately
Strict pull-ups 1st rd ub rest were fast singles 
HR push-ups - these got tough! These and ring dips were probably the hardest out of the movements. 
10ttb - all unbroken felt good 

Pumped about the split jerk pr! Up 20# from last year at this time! 
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Monday, February 3, 2014

2/3

3-Feb
A. Squat clean clusters 1.1.1x5; rest 15 seconds/rest 3 min
155-160-165-170-175

Felt good today with these! I could have done cleans all night :) watched the video and may have pulled early..

B. Squat snatch; 8 singles @80% 1rm; rest as needed
125#
Most of these felt good

C1. Thrusters; 15, 15, 15; rest 90 seconds
75# got tired on these but weren't too hard 

C2. KBS; 15, 15, 15; rest 90 seconds
1.5pd kb
Felt strong

D. Good mornings; 12-15x3; rest 2 min
75# 15-15-12 last few reps burned my whole back
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Saturday, February 1, 2014

2/1

> 1-Feb
> A. Squat snatch; build to a max

140# Missed 145 3 times so I moved on, I just don't think I was locking my shoulders out well or was just pulling early. I was pulling it high enough and getting under it. Below is my last missed attempt at 145#

> B. 20 squat snatch for time @77% of A

3:40 - 110# was supposed to 107# but didn't have a way of doing that. These felt amazing! I felt so sharp on them. Only had a couple where I had to step forward. very happy with these. They felt way better than the 1rm snatch did today.

> +
> For time:
> 150 wall balls
> 75 power snatch 65#

14:59
Wall balls took 7:30
30-15-10-10-10-10-10-10-10-10-10-10-5 
Felt a little tired on these, shoulders and arms were getting tired, but felt good other than that.
Snatches did 1-2-2-3-2-3-2-3-2-3-2-(45 singles)-5
Rested about :20 before i started snatching, so snatches too me about 7:09
Mike coaches a girl in Memphis that goes to Faction, she's a friend of mine and she is trying to get to regionals. He had her do this workout with me today so it was fun training with someone and having someone to push you. You don't realize how much faster they make you go even if you are beating them. So she gave me a good push. 

Fun day though, felt pretty good with results. 
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1/31

> 31-Jan
> 10 rounds for time:
> 10 toes to bar
> 5 ring dips

12:08
bonked on ring dips after 5 rounds. My kip was all off, I was really sore from the weighted ring dips on Wednesday and I just couldnt bounce out of the  bottom or get a strong kip going. TTB felt fine, broke 6/4 most rounds to try and make ring dips easier. Did the first and last rounds undbroke on ttb. Did the first 3 rounds of ring dips unbroken and had 5 rounds done in 5 minutes then just fell off. Wasn't a motor issue. 
> rest 10 min

> 10 rounds for time:
> 6 CTB pull ups
> 10 box jumps 20"

8:28
Did first round of ctb unbroken then did 3/3 the rest of the time. Grip was a bit fatigued from ttb but I was able to keep a steady pace going and catch my breath a little on bj, bounded them all but kept them smooth and steady. Didnt go super fast on them till last 2 rounds.

> rest 10 min
> 10 min airdyne for max calories

170 cal. A bit off from my pr but wasn't expecting to pr, my quads (lower quad above my knee) were on fire the whole time. I guess from box jumps they were tired. Breathing was fine 

Pretty good day. Was just sore
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