6-30-2011
8am: Swim
Only swam 20 minutes -- spent too long at the coaches meeting and had to cut swim short. On the plus side, swam in the sound which was peaceful, refreshing, not too cold. Open water scares me a little, but it's good breathing discipline to swim three strokes and breathe to the right as well as the left.
3pm: Worked out with Phaidra at CrossFit Virtuosity. Worked very hard on the last sets of high hang power snatch, then didn't feel great about the triple PS from the floor.
A.High hang power snatch; x 3; x 5; rest 90 sec
3 x 105 - 115 - 120 - 125(2) - 125(3)
B.Build quickly to a tough triple in the power snatch in 6 mins
Hit 115#. Built too quickly and missed at 120 or 125, dropped back to 115, then missed again at 120.
Rest 6 min.
3 rds:
Run 800m
10 power snatch @ 70#
TIME: 11:49
Took the first 800m at a moderate pace, tried to push more on each run. Snatches were all pretty quick, unbroken but I thought about good posture, upright pull position.
Thursday, June 30, 2011
Wednesday, June 29, 2011
6 min MAP
6-29-2011
3 sets, 85% effort, rest 8 min active bw:
6 min amrap
7 TTB, 7 burpees, 200m row
1. 3 rds + 7,7,50m
2. 3 rds + 7,7,70m
3. 3 rds + 7,7,60m
On the 2d set my TTB felt great, aggressive. Third set I struggled a lot with rhythm.
3 sets, 85% effort, rest 8 min active bw:
6 min amrap
7 TTB, 7 burpees, 200m row
1. 3 rds + 7,7,50m
2. 3 rds + 7,7,70m
3. 3 rds + 7,7,60m
On the 2d set my TTB felt great, aggressive. Third set I struggled a lot with rhythm.
Swim, lift
6-28-2011
2pm: 30 min swim
2 lengths freestyle, 1 length holding breath, 1 length breast stroke x 30 minutes
Swimming freestyle, concentrated on posture, turning head just enough to breathe.
5:30pm:
A.Hang squat clean; x 1.1.1(rest 10 sec); x 5; rest 3 min
165 - 175 - 185 - 190 - 195(1.F) - 175
BK took video, showed me how far forward I am moving in the pull --> causing "bunny hop" and trouble catching. But pleased, old PR in hang (power) clean was 185 x 2.
B.Front squat; x 4,4,2,2; rest 3 min
195(1,F) - 174(4) - 175(4) - 185(2) - 195(2)
Hadn't recovered enough from the cleans and misgauged first set, badly. Dumped 195# on second rep. By the end 195 x 2 felt manageable. 200x 5 is personal best for FS.
10,8,6 for time:
85# press
strict chins
TIME: 5:21
85# was tough -- first set I think I broke into 4, 3, 3. Set of 8 was maybe 3, 2, 2, 1. Slowdown was bad that set, right shoulder lagging. Set of 6 broken into 2 sets, also bad right shoulder lag by the end. Mixed grip for chins, only first set was unbroken.
2pm: 30 min swim
2 lengths freestyle, 1 length holding breath, 1 length breast stroke x 30 minutes
Swimming freestyle, concentrated on posture, turning head just enough to breathe.
5:30pm:
A.Hang squat clean; x 1.1.1(rest 10 sec); x 5; rest 3 min
165 - 175 - 185 - 190 - 195(1.F) - 175
BK took video, showed me how far forward I am moving in the pull --> causing "bunny hop" and trouble catching. But pleased, old PR in hang (power) clean was 185 x 2.
B.Front squat; x 4,4,2,2; rest 3 min
195(1,F) - 174(4) - 175(4) - 185(2) - 195(2)
Hadn't recovered enough from the cleans and misgauged first set, badly. Dumped 195# on second rep. By the end 195 x 2 felt manageable. 200x 5 is personal best for FS.
10,8,6 for time:
85# press
strict chins
TIME: 5:21
85# was tough -- first set I think I broke into 4, 3, 3. Set of 8 was maybe 3, 2, 2, 1. Slowdown was bad that set, right shoulder lagging. Set of 6 broken into 2 sets, also bad right shoulder lag by the end. Mixed grip for chins, only first set was unbroken.
Sunday, June 26, 2011
Sunday
6-26-2011
A. OHS 3 x 3 at 80%; rest 2 min
125-135-135
need to dial in depth -- in the hole, not just below parallel
B. Tire Flips - 5 sets of 5; rest 2 min b/t sets
C. for time:
100 m burpee broad jumps
150 double unders
30 knees to elbows
150 double unders
100 m burpee broad jumps
Time: 19:43?
Tiring!!
A. OHS 3 x 3 at 80%; rest 2 min
125-135-135
need to dial in depth -- in the hole, not just below parallel
B. Tire Flips - 5 sets of 5; rest 2 min b/t sets
C. for time:
100 m burpee broad jumps
150 double unders
30 knees to elbows
150 double unders
100 m burpee broad jumps
Time: 19:43?
Tiring!!
Saturday, June 25, 2011
KBS/Row and Freestyle
6-25-2011 am
5 sets:
15 kbs -- first set #70, 4 sets #88
250m row
times:
1. 1:25 (row pace 1:39.9, 43 s/m)
2. 1:25 (1:39.6, 42 s/m)
3. 1:31 (1:45.8, 34 s/m) this was frustrating. bk told me to bring down my stroke rating but i couldn't keep my speed up.
4. 1:28 (1:42.6, 40 s/m) diego said i'm shooting my seat back early/wasting 6" of stroke
5. 1:28 (1:46.8, 35 s/m)
6-25-2011 pm
1K swim freestyle
20:06
Very inefficient, move my head too much to breathe.
5 sets:
15 kbs -- first set #70, 4 sets #88
250m row
times:
1. 1:25 (row pace 1:39.9, 43 s/m)
2. 1:25 (1:39.6, 42 s/m)
3. 1:31 (1:45.8, 34 s/m) this was frustrating. bk told me to bring down my stroke rating but i couldn't keep my speed up.
4. 1:28 (1:42.6, 40 s/m) diego said i'm shooting my seat back early/wasting 6" of stroke
5. 1:28 (1:46.8, 35 s/m)
6-25-2011 pm
1K swim freestyle
20:06
Very inefficient, move my head too much to breathe.
Friday, June 24, 2011
Back to work
6-24-2011
A1. pause push press 12X5 tempo, rest 20 sec
5 x 125, 135, 140, 145, 150(4)
A2. kipping ttb 10 ub x 5
re-ripped hand
B. 2pd farmer carry 30 sec, rest 1 min bw hands, x 3 a side.
fun
C1. 2 hspu, rest 10 sec
to floor, no kip
C2. pistols, 5/leg, rest 1 min x 4
a mess! heel off floor every rep, feels out of control. going to talk to spider about how to improve ankle flexibility (maybe just achilles tight?). also bk suggested using band so i can sit back more, drive knee forward less.
A1. pause push press 12X5 tempo, rest 20 sec
5 x 125, 135, 140, 145, 150(4)
A2. kipping ttb 10 ub x 5
re-ripped hand
B. 2pd farmer carry 30 sec, rest 1 min bw hands, x 3 a side.
fun
C1. 2 hspu, rest 10 sec
to floor, no kip
C2. pistols, 5/leg, rest 1 min x 4
a mess! heel off floor every rep, feels out of control. going to talk to spider about how to improve ankle flexibility (maybe just achilles tight?). also bk suggested using band so i can sit back more, drive knee forward less.
Tuesday, June 21, 2011
Regionals.
6-17-2011
1. 1000m run, 30 HSPU, 1000m row
time: 14+ minutes
thoughts: too much ego and didn't stick to plan. kept run easy. felt good on the first set of HSPU, hit 6 and then 4 and got greedy, by middle teens was failing reps. went out too hot on the row, couldn't pace myself -- first 300m rowed at 1:38 --> 1:43, by the end of the 1k was rowing in the 1:55+ range.
2. thruster ladder. Hit 150#, didn't control 155# overhead and foot-faulted. In retrospect, should have held myself to a higher standard in practice.
6-18-2011
3. 21-15-9 deadlift 205 and box jump 24" to standing
time: 3:30
decent workout, broke dl several times in middle round. maybe in 3rd round too? but i think it was good too because i was losing back integrity. few no-reps on the box jump so i stepped down most of middle round. could've been faster but with standards so strict keeping it slower was smart.
4. 100 x pull-up, kbs, d-u, ohs.
time: 23:00
this smacked me. i expected to do really great, and i didn't. no snappiness in the kbs, hard time controlling overhead. grip smoked for du's, hard time getting those started. lots of fatigue in my low back for ohs, 10-15 "no-reps" and i'm not actually sure why (not controlling weight overhead?).
6-19-2011.
5. 9-7-5 muscle up and 95 snatch. DNF in 15 min cap.
didn't practice enough with the height and width of the rings, or with such a complete turnout. many failed reps. very disappointed with myself on this one.
6. chipper. time: 13 minutes or so. took row pretty easy, burpees were slow but i couldn't rush them without getting called no-rep for not "pausing" on top of the plate. ground-to-overhead were OK, but slow and i didn't keep a nice straight back. KTE were slow -- I got no-repped my second rep for my heels not going behind the bar so i gave up on the quick kip. Mostly in singles but it was fast enough.
Overall, third place finish. Wasn't pleased with how I performed this weekend but I am happy that I got the chance to go to California. And I know I have more than what I put out there. Lessons learned: dealing with nerves, dealing with ego and sticking to plan.
6-20, 21, 22, 23-2011 active recovery
1. 1000m run, 30 HSPU, 1000m row
time: 14+ minutes
thoughts: too much ego and didn't stick to plan. kept run easy. felt good on the first set of HSPU, hit 6 and then 4 and got greedy, by middle teens was failing reps. went out too hot on the row, couldn't pace myself -- first 300m rowed at 1:38 --> 1:43, by the end of the 1k was rowing in the 1:55+ range.
2. thruster ladder. Hit 150#, didn't control 155# overhead and foot-faulted. In retrospect, should have held myself to a higher standard in practice.
6-18-2011
3. 21-15-9 deadlift 205 and box jump 24" to standing
time: 3:30
decent workout, broke dl several times in middle round. maybe in 3rd round too? but i think it was good too because i was losing back integrity. few no-reps on the box jump so i stepped down most of middle round. could've been faster but with standards so strict keeping it slower was smart.
4. 100 x pull-up, kbs, d-u, ohs.
time: 23:00
this smacked me. i expected to do really great, and i didn't. no snappiness in the kbs, hard time controlling overhead. grip smoked for du's, hard time getting those started. lots of fatigue in my low back for ohs, 10-15 "no-reps" and i'm not actually sure why (not controlling weight overhead?).
6-19-2011.
5. 9-7-5 muscle up and 95 snatch. DNF in 15 min cap.
didn't practice enough with the height and width of the rings, or with such a complete turnout. many failed reps. very disappointed with myself on this one.
6. chipper. time: 13 minutes or so. took row pretty easy, burpees were slow but i couldn't rush them without getting called no-rep for not "pausing" on top of the plate. ground-to-overhead were OK, but slow and i didn't keep a nice straight back. KTE were slow -- I got no-repped my second rep for my heels not going behind the bar so i gave up on the quick kip. Mostly in singles but it was fast enough.
Overall, third place finish. Wasn't pleased with how I performed this weekend but I am happy that I got the chance to go to California. And I know I have more than what I put out there. Lessons learned: dealing with nerves, dealing with ego and sticking to plan.
6-20, 21, 22, 23-2011 active recovery
Tuesday, June 14, 2011
Short/sharp
6-13-2011 OFF
6-14-2011: am, single
A. Front squat 3-2-1 @ 165-180-195#
B. 10 fast pull-ups x 3, 1 min rest between
C. 25 double-unders x 6, 45 sec rest bw
D. Toes to bar for speed, rhythm. Sets of 10, 10, 5, 5, 5.
6-15-2011: single
quick/tight DL, a little running, some rowing at game pace.
6-16-2011 OFF, ready for game time . . .
6-14-2011: am, single
A. Front squat 3-2-1 @ 165-180-195#
B. 10 fast pull-ups x 3, 1 min rest between
C. 25 double-unders x 6, 45 sec rest bw
D. Toes to bar for speed, rhythm. Sets of 10, 10, 5, 5, 5.
6-15-2011: single
quick/tight DL, a little running, some rowing at game pace.
6-16-2011 OFF, ready for game time . . .
Sunday double
6-12-2011
am: 3 sets of 2 muscle ups, 2 snatch 95#, 2 mu, 2 snatch (rest 6 min between)
Set times: 3:24, 2:36, 2:26
This was a lot messier than it should have been. First set, tried a double and missed second rep. Came down, another miss. Hit one, did my snatches, then missed another. Yikes. In the break, hit a double and it felt easier. So I started the set with another double, and missed second rep again. Hit the rest as singles. In my last set, I rushed to the rings after the first snatches, missed one, then hit two as singles. Going to go all singles on Sunday, not worth risk because doubles have not been consistent with the high rings.
pm: 3 rounds for time of 250m row, 10 TTB, 10 burpees (to stand, 45# plate)
TIME: 6:15 but I did several extra burpees the last set. (Thought someone was counting for me but they weren't.) Jim was tracking, said my rounds took 2:00, 2:02, 2:04. Hard to move much faster on those burpees.
am: 3 sets of 2 muscle ups, 2 snatch 95#, 2 mu, 2 snatch (rest 6 min between)
Set times: 3:24, 2:36, 2:26
This was a lot messier than it should have been. First set, tried a double and missed second rep. Came down, another miss. Hit one, did my snatches, then missed another. Yikes. In the break, hit a double and it felt easier. So I started the set with another double, and missed second rep again. Hit the rest as singles. In my last set, I rushed to the rings after the first snatches, missed one, then hit two as singles. Going to go all singles on Sunday, not worth risk because doubles have not been consistent with the high rings.
pm: 3 rounds for time of 250m row, 10 TTB, 10 burpees (to stand, 45# plate)
TIME: 6:15 but I did several extra burpees the last set. (Thought someone was counting for me but they weren't.) Jim was tracking, said my rounds took 2:00, 2:02, 2:04. Hard to move much faster on those burpees.
Saturday, June 11, 2011
Game Pace
6-11-2011:
Part one at 6am:
8 deadlift 205
12 box jump 24" (stand on top)
rest 7 minutes x 5
Set times: 37, 36, 36, 36, 36 sec.
Part two at 10:30am:
15 pull-ups
15 kbs 35#
15 double unders
15 burpees (to stand on plate)
rest 6 minutes x 5
Set times: 1:33, 1:39?, 1:34, 1:31, 1:35
Part one at 6am:
8 deadlift 205
12 box jump 24" (stand on top)
rest 7 minutes x 5
Set times: 37, 36, 36, 36, 36 sec.
Part two at 10:30am:
15 pull-ups
15 kbs 35#
15 double unders
15 burpees (to stand on plate)
rest 6 minutes x 5
Set times: 1:33, 1:39?, 1:34, 1:31, 1:35
6-9-2011 and 6-10-2011
6-9-2011 OFF
6-10-2011 pm:
A. 5 x (90-95% by end): 1 power clean + 1 thruster
1. 140
2. 150
3. 160F -- this miss took me by surprise. Not good speed on the front squat, turned into an off-balance press and my right side couldn't lock out.
4. 155 -- felt pretty easy.
5. 160 -- felt much better, faster than the first attempt, felt like I had more.
B. 3 x game pace
200m run
HSPU amrap (25# plates/ abmat)
200m row
rest 10 min
Took the runs at a cruise-y pace. HSPU felt discombobulated: reps were 5, 6, and 2 (started too close to wall and fell off). Row took 39, 40, 40 seconds.
Before going home, tried HSPU with the abmat and the 45# competition plates. Hit ten without too much trouble.
6-10-2011 pm:
A. 5 x (90-95% by end): 1 power clean + 1 thruster
1. 140
2. 150
3. 160F -- this miss took me by surprise. Not good speed on the front squat, turned into an off-balance press and my right side couldn't lock out.
4. 155 -- felt pretty easy.
5. 160 -- felt much better, faster than the first attempt, felt like I had more.
B. 3 x game pace
200m run
HSPU amrap (25# plates/ abmat)
200m row
rest 10 min
Took the runs at a cruise-y pace. HSPU felt discombobulated: reps were 5, 6, and 2 (started too close to wall and fell off). Row took 39, 40, 40 seconds.
Before going home, tried HSPU with the abmat and the 45# competition plates. Hit ten without too much trouble.
Wednesday, June 8, 2011
Tuesday, June 7, 2011
Shorter, sharper
6-7-2011: three testers. Feeling better rested despite not getting as much sleep as usual. In part that's volume tapering, in part I think it's summertime.
830am: 300m run, 20 DB GTO (35#), 300m row
Time: high 3:40s? 3:51?
I went out pretty hard on the run. Didn't realize the dumbbell standard (both sides of each touch floor) so I missed a rep or two early. Hard not to hunch back on the GTO. First 10 db snatch, then 10 c&j. Row was unfocused, didn't have a great mental plan and struggled hard on the last 100m. Afterward, lay on the ground for a minute.
1pm: 30-25-20 OHS/ 30-30-30 DU
Time: 3:36
This went well. I realized I have to go heavier than comp weight with overhead squats in order to prepare myself. Here, I did a few reps at 45-65-75-85. Then I warmed up with a 3-2-1 of OHS at 95# mixed with 10 double unders x 3. Made the 65# bar feel easy. Didn't put the bar down during OHS sets, though paused a few times to reset balance, breathing. DUs unbroken, each set faster than prior.
5pm: 15-12-9 chin-up, 35# kbs, burpee (to standing on plate)
Time: 4:18
Very do-able.
830am: 300m run, 20 DB GTO (35#), 300m row
Time: high 3:40s? 3:51?
I went out pretty hard on the run. Didn't realize the dumbbell standard (both sides of each touch floor) so I missed a rep or two early. Hard not to hunch back on the GTO. First 10 db snatch, then 10 c&j. Row was unfocused, didn't have a great mental plan and struggled hard on the last 100m. Afterward, lay on the ground for a minute.
1pm: 30-25-20 OHS/ 30-30-30 DU
Time: 3:36
This went well. I realized I have to go heavier than comp weight with overhead squats in order to prepare myself. Here, I did a few reps at 45-65-75-85. Then I warmed up with a 3-2-1 of OHS at 95# mixed with 10 double unders x 3. Made the 65# bar feel easy. Didn't put the bar down during OHS sets, though paused a few times to reset balance, breathing. DUs unbroken, each set faster than prior.
5pm: 15-12-9 chin-up, 35# kbs, burpee (to standing on plate)
Time: 4:18
Very do-able.
Monday, June 6, 2011
6-6-2011
6-6-2011: am session only
A. 7 minutes clean tech work. Mostly at 95#. Took video of one rep and watched it -- slow through the middle, which I tried to fix.
B. Squat Clean Thruster 1.1.1 (30 sec bw digs) rest 4 min x 4
105-115-125-135
Wanted to go heavier but stuck to program.
C. HSPU 2 reps x 8 sets rest 40 sec bw. Hit all clean/strict then practiced kipping HSPU in 3s, 2s, 1s.
Besides one elbow feeling a bit sore, I went home feeling like I hadn't worked out.
pm: easy swim, 20 minutes for fun.
A. 7 minutes clean tech work. Mostly at 95#. Took video of one rep and watched it -- slow through the middle, which I tried to fix.
B. Squat Clean Thruster 1.1.1 (30 sec bw digs) rest 4 min x 4
105-115-125-135
Wanted to go heavier but stuck to program.
C. HSPU 2 reps x 8 sets rest 40 sec bw. Hit all clean/strict then practiced kipping HSPU in 3s, 2s, 1s.
Besides one elbow feeling a bit sore, I went home feeling like I hadn't worked out.
pm: easy swim, 20 minutes for fun.
Off, Triple, Off
6-3-2011: off
6-4-2011: three testers, 4 hrs rest between.
#1
3rds: 400m run, 7 DL (205#), 9 BJ (24", stand on top)
Time: 7:30?
#2
1 min AMRAP chins
2 min AMRAP KBS 35#
1 min AMRAP DU
2 min AMRAP OHS 65#
Unsure of reps here. Hit 30 or 31 pull-ups then lost grip on the bar, only got a couple more in after that. BK called a lot of no rep on the KBS; I'll work on the more vertical pressing kind of swing because it's easier to get the bell tilt-free overhead that way. DU: maybe 50-odd unbroken, then not great after that. OHS were not taxing except that my left hand really hurt and when I dropped the bar, that was why. Felt like I was moving very slowly to ensure good reps. Should have warmed up with heavier OHS than just 65#.
#3
Snatch 95#: 9-6-3
TTB: 21-15-9
Time: 5:27
Notes: First ten or so TTB were pretty good and quick. Then breakdown, needed that little in-between kip every time. Snatches in 3s first round, then singles which I think makes sense as a grip-saver.
6-5-2011: off. Did warm up and work on muscle ups. Not hitting them without false grip. For regionals, plan will be to jump up there and get a false grip, then go.
6-4-2011: three testers, 4 hrs rest between.
#1
3rds: 400m run, 7 DL (205#), 9 BJ (24", stand on top)
Time: 7:30?
#2
1 min AMRAP chins
2 min AMRAP KBS 35#
1 min AMRAP DU
2 min AMRAP OHS 65#
Unsure of reps here. Hit 30 or 31 pull-ups then lost grip on the bar, only got a couple more in after that. BK called a lot of no rep on the KBS; I'll work on the more vertical pressing kind of swing because it's easier to get the bell tilt-free overhead that way. DU: maybe 50-odd unbroken, then not great after that. OHS were not taxing except that my left hand really hurt and when I dropped the bar, that was why. Felt like I was moving very slowly to ensure good reps. Should have warmed up with heavier OHS than just 65#.
#3
Snatch 95#: 9-6-3
TTB: 21-15-9
Time: 5:27
Notes: First ten or so TTB were pretty good and quick. Then breakdown, needed that little in-between kip every time. Snatches in 3s first round, then singles which I think makes sense as a grip-saver.
6-5-2011: off. Did warm up and work on muscle ups. Not hitting them without false grip. For regionals, plan will be to jump up there and get a false grip, then go.
Thursday, June 2, 2011
Swim, skill
6-2-2011
30 min easy swim. 3 lengths normal, 1 length underwater.
This should have been no problem except I forgot my goggles. Not knowing where the end of the pool was I was rarely successful swimming 25m underwater. Sometimes I would hit the lane divider, sometimes I just freaked out a bit and came up early for air.
Then some gymnastic skill work: handstand walks, muscle ups. PJ was spotting me through 2-reps without false grip.
Note from a few hours later: I am noticing my effort to breathe. Not sure if this is related to the breath-holding swim work or other factors, like back a bit tight and nose a bit congested.
30 min easy swim. 3 lengths normal, 1 length underwater.
This should have been no problem except I forgot my goggles. Not knowing where the end of the pool was I was rarely successful swimming 25m underwater. Sometimes I would hit the lane divider, sometimes I just freaked out a bit and came up early for air.
Then some gymnastic skill work: handstand walks, muscle ups. PJ was spotting me through 2-reps without false grip.
Note from a few hours later: I am noticing my effort to breathe. Not sure if this is related to the breath-holding swim work or other factors, like back a bit tight and nose a bit congested.
Tester x3
6-1-2011
9am
5 minute amrap: 5 deadlift (205), 20 double under
Rds: 9 rds + 2 dl
Felt heavy from the start. Broke 8th round double-unders and had trouble re-starting.
2pm
300m row - 20 chin-ups - 200m row - 15 chin-ups - 100m row - 10 chin-ups
TIME: 4:45
Slower than anticipated. Grip problems (hands sweaty) and didn't expect to need chalk but needed it. Got some good feedback from Jim on rowing tech: sit up straighter, finish pull/lengthen stroke, don't rush the slide. Will work on technique with him this weekend.
630pm
25 KTE (broken 15/10, first 15 with a smooth kip then set of ten with a slow/"double"-kip)
20 box jumps 20" (stood up on top of box)
10 HSPU (first 5 in a row, then a mess. Uncoordinated, no good game plan, few failed kips)
50 walking lunges, 25# plate overhead
15 burpees (to standing on 45# plate, realy slow)
20 dumbbell ground to overhead, 35# (plodded through these, too long on the ground)
TIME: 9:15
On the whole, I felt drained all day. Warmed up well for the first workout but did not go up to 225 on deadlift as I had planned because 205 felt heavy enough for warmup. Walked to gym for second tester at midday, felt a bit wilted by the time I got there. Then actually took a 40min nap prior to the third tester, hardly warmed up. I didn't feel "overtrained" so much as under-rested, under-hydrated, so these are easy problems to solve.
9am
5 minute amrap: 5 deadlift (205), 20 double under
Rds: 9 rds + 2 dl
Felt heavy from the start. Broke 8th round double-unders and had trouble re-starting.
2pm
300m row - 20 chin-ups - 200m row - 15 chin-ups - 100m row - 10 chin-ups
TIME: 4:45
Slower than anticipated. Grip problems (hands sweaty) and didn't expect to need chalk but needed it. Got some good feedback from Jim on rowing tech: sit up straighter, finish pull/lengthen stroke, don't rush the slide. Will work on technique with him this weekend.
630pm
25 KTE (broken 15/10, first 15 with a smooth kip then set of ten with a slow/"double"-kip)
20 box jumps 20" (stood up on top of box)
10 HSPU (first 5 in a row, then a mess. Uncoordinated, no good game plan, few failed kips)
50 walking lunges, 25# plate overhead
15 burpees (to standing on 45# plate, realy slow)
20 dumbbell ground to overhead, 35# (plodded through these, too long on the ground)
TIME: 9:15
On the whole, I felt drained all day. Warmed up well for the first workout but did not go up to 225 on deadlift as I had planned because 205 felt heavy enough for warmup. Walked to gym for second tester at midday, felt a bit wilted by the time I got there. Then actually took a 40min nap prior to the third tester, hardly warmed up. I didn't feel "overtrained" so much as under-rested, under-hydrated, so these are easy problems to solve.
Single
5-31-2011
Build quickly to a heavy snatch.
65-85-105-115-125
Then missed 135# around 8 minutes in, called it. 135 is my personal best, from about a year ago. I let it get into my head.
1 power clean, 4 front squat (rest 3 min) x 4
155-165-170-failed clean at 175/finished at 165
This felt taxing but I should have hit the clean at 175. Probably poor set-up, pulling with weight too far over toes.
8 x 2 HSPU, rest 40 seconds.
This was really quick and easy. Afterward I tried kipping a few which also felt great -- kipped 3, 4, 5 reps and they were pretty clean.
Build quickly to a heavy snatch.
65-85-105-115-125
Then missed 135# around 8 minutes in, called it. 135 is my personal best, from about a year ago. I let it get into my head.
1 power clean, 4 front squat (rest 3 min) x 4
155-165-170-failed clean at 175/finished at 165
This felt taxing but I should have hit the clean at 175. Probably poor set-up, pulling with weight too far over toes.
8 x 2 HSPU, rest 40 seconds.
This was really quick and easy. Afterward I tried kipping a few which also felt great -- kipped 3, 4, 5 reps and they were pretty clean.
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