Bench/ off

Bench Thursday noon:
5 x 115
5 x 130
5 x 145
no spotter, didn't go for one last rep.

Practice pm: sprained AC. Resting, healing since then.

Sub 7:30

Last night (Wednesday):

2K row
TIME: 7:26.8

(standing pr was 7:38)

Deload and Reload

I know I shouldn't overlap a deload workout with a lift from the new cycle. But. School is busy, I need to get workouts in when I can, etc etc.

Wendler Wk 4 Day 4: SQUAT
90, 115, 135 x 5

Then Wendler Cycle 2. PRESS
5 x 70
5 x 80
8 x 90#

A few hours later, did some more presses. Had it in my head that I would hit 115 no problem, but it went like this:
5 x 65, 85
3 x 95, 105
1 x 110 (old pr)
F x 115, 115

Game 2

Saturday: off
Sunday: game, 47-17 over Keystone
Monday: off

Gotham NFT

5 rds NFT
amrap bar dips
amrap pull-ups
amrap double unders

Little shaky on the numbers . . .
dips: 21 - 15 - 13 - 12 - 13?
pull-ups: 25 - ??? - I think there was an 18 in there, not sure what else.
double unders: 2 - 50 - 53 - 46? - 50
Added up to three sixty something.

Deloading

7am: Wendler deload days 3,4
DEAD
5 x 120
5 x 150
5 x 180 (35# plates were biggest diameter all sets)

BENCH
5 x 65
5 x 80
5 x 95

Tonight: will do sprints before practice.

Yesterday was an inadvertent rest day. I should have used the morning, but slept in quite a bit and then studied. Class from 2 until 6, a school dinner at 7. Better scheduling is necessary; I'll draw out my weeks in advance from here on out. This week is a deload week anyway, with a game in three days, so extra rest is okay. But the next two weeks I'm not playing rugby, so it'll be time to hit it hard.

Jackie.

Tuesday:

Wendler deload week: PRESS
5 x 45
5 x 55
5 x 65

Jackie
1000m row
50 thruster @ 45
30 pull-ups
TIME: 8:00


nb. pull-ups in doorway, messed up kip. But also I was tired. This fell apart. First 500m took 1:43, second took 1:56. I feel really out of shape at the moment.

Kickoff

Sunday: Rugby v. Minnesota, won 32-12.

Ten to One

Virtuosity wod:

buy in: 55 back extensions, 55 squats (not for time)

10-1
pull-ups
ring dips
TIME: 6:47

cash out: 55 sit-ups, 55 squats (not for time)

I'd like to do that 10-1 in a few months and crush it. Ring dips need work.

Morning: Squats

Wendler Wk 3 Day 4: SQUAT
5 x 170
3 x 195
5 x 215
No spotter -- in the living room, actually, on the carpet, so I stopped when things slowed down. Felt a bit unsteady. Still, I think it's okay to be squatting barefoot, and not on the best surface, so when I'm on a platform in oly shoes I'll feel a whole lot sturdier. This morning I slept in an extra hour. Very tired lately, and not feeling rested when I wake. I lifted before coffee or breakfast, and tried to get my body going. School is definitely an adjustment, but once I get into the swing of things I'm hoping I'll feel like my old self.

Tonight: practice. May run some sprints beforehand.
[Update: didn't sprint, practice pretty light.]

Quick Bench and Hard Row

Today was my first day of class, and boy was it hard to get motivated afterward. Mistakes: didn't drink enough water, didn't pack enough food. Didn't take enough breaks to wander around in the hallway . . .

Wendler Wk 3 Day 3: BENCH
5 x 115#
3 x 130
2 x 145
So disappointing. What's going on?* Not sure if I'll do squats tomorrow. If I do, I may only hit necessary rep at 215 because I want to be fresh for rugby later in the week.

*poor focus, bad warm-up? I need to get my mind right after sitting in class for five hours. No more excuses.

Then 5 sets of 800m row @ 95%. Each followed by 3 min rest.
1. 3:00
2. 2:58
3. 3:00
4. 3:02
5. 3:02 ("hanging on")

Sweatfest, wow. I feel a bit sick!

One Arm

Monday morning:

20 rds, alternating arms:
-single arm db power snatch, 35#
-s-a db ohs
-s-a db jerk
-s-a db thruster
-s-a db front squat
TIME: 3:24

In April this took 3:54 with 30# db. This is a great, quick on-the-road workout.

Triple Test

Saturday morning: test day.

max jerk in 12 mins: 190#
got greedy and jumped to 200 before hitting 195, dumb.

(few minutes rest)

21-15-9
chest to bar pull-ups
burpees + 12" jump (above standing reach)
5:32

(6 minutes rest)

800m run
3:08

Heavy Carry

Friday 11am: Hybrid

3 minutes for max lengths of room:
-keg carry 100#
-farmer's walk 110#/hand
-yoke (back) walk 200#
-tire drag 45# plate
90 seconds rest between each carry.
Then, repeated with 2 minutes at each station.

Lengths:
keg: 6, 5
farmer's walk: 5.5, 4
yoke: 13, 9
tire drag: 8, 5

Friday 4pm: CFP
2 mid hang muscle snatch + 2 snatch balance: 75, 85, 90, 90, 90#
power snatch + mid hang snatch: 90# x 5
3 snatch-grip push press + 3 ohs: 95, 115, 135, 145

Big Lift Morning

School gym this morning, did Wendler and then the OPT/CFP/Catalyst programming for the day.

Wendler Wk 3 Day 2: DEAD
5 x 230
3 x 260
2 x 290
This felt terrible. Grip was going, had trouble getting to full hip extension. 3-rep max from several months ago is #315, so this was underperforming big time.

Halting clean deadlift with 3-second pauses:
3 x 135, 165, 185

Clean and jerk on the minute: 5 x 115, 125, 135

Clean pulls: 5 x 135, 165, 185 (too heavy)

Front squat: 3 x 135, 155, 165, 165, 165

Food so far for the day:
5:30 2 eggs, 2 bacon, black coffee
10 protein shake
10:30 salad, chicken, tahini dressing

Strength, Technique, Practice, Rest

Monday am, Wendler Wk 3 Day 1: PRESS
5 x 75
3 x 85
6 x 95#

Monday pm: Oly work at CFP
warmup: 50 burpees TIME: 2:04 (felt sluggish)
halting snatch deadlift with 3-sec pauses: 3 x 95, 135, 135
snatch on the minute: 3 x 88, 5 x 93, 5 x103. Hand bothering me.
snatch pulls: 5 x 88, 123, 123
back squat with 2-sec pause in the hole: 5 x 95, 145, 165, 175

Tuesday, rugby practice
a little running/fitness, a little contact, a lot of game-plan and walk-through and run-through

Wednesday: total rest. I should feel better rested but I don't.