Catch -up #1: taper

July 16

AM
12 min amrap:
Row 200m
12 chins
15 KBS-1.5pd
5 rds + 95m row. Grip was an issue but bigger problem was low energy level, didn't turn on in warm-up.
PM
30 min zone 1 run-work on tech and belly breathing
Calves very sore at the beginning of this -- from 800-snatch-800 couple nights before?
July 17

Build in 8 min to a max clean and jerk
Hit 165, 175, 180, 185. Missed clean at 190, needed more time bw last lifts. If this had been games event: should've gone out a bit heavier, only tried for 4 lifts. Old PR was 178 last August but I think it looked a lot better than these. Forward jump on the cleans, receiving stance too short on the split jerks -- pressing out made me feel tight in traps, collarbone kind of achey on right side. Rested 6 mins before moving on to next part:
5,4,3,2,1 for time:
squat clean @ 135lb
HSPU
Time: 6:51? Discouraging tester -- uncoordinated, unfocused. First couple cleans were a mess, traveling forward. Aggravated my knee on the first one. Failed 2 cleans, maybe one in the first set and one in the third. HSPU disintegrated fast, lot of fatigue in my shoulders. Failed HSPU in all of last three sets, mostly unsuccessful kips.

July 18 OFF


July 19

A.Box jump for max height; x 3 sets; rest 2-3 mins: 36, 37, 39"
B.Squat clean thruster; x 1.1.1(rest 5-7 sec); x 3; rest 2-3 mins: all sets at 135#
C.C2B; x 5-7 AFAP; x 5; rest 60 sec: sets took ~10 seconds. 4th set missed bar 7th rep, otherwise all 7 reps.
D.100m row sprint; x 3; rest 90 sec: bw 18-19 sec

July 20

A. Snatch Tech work (fast turn over, rhythm of repetitive reps, low volume)- 7 mins: practiced at 85#, got to feeling kind of good with doubles mostly, couple of triples. when i start, pain in my left hand makes me flich and i try to get out of the bottom too fast. this gets better through warmup and (i think) as i go heavier.
B1.T'N'G DL-Heavy but Fast x 5; x 3; rest 10 sec 205, 225, 225
B2. Burpees; x 10 AFAP; x 3; rest 180 sec 18-19 seconds
C.Carry something Heavy for 100m; x 3; rest as needed-low effort carried 112# stone. didn't time this. right shoulder carry much easier than left.

July 21

A.MU- tech work- 7 mins. missed first rep, re-warmed up. then had a good session, doubles with false grip, singles with no false grip. felt confident.
B. WB; x 10(fast out of bottom); breathe 5 times; x 5; rest 2 min before moving to C bk told me to slow down my speed after first set, make it sustainable "as if i had to do 100"
C.Toes through rings x 10 AFAP; x 3; rest 90 sec didn't time, felt okay.
D. 200m sprint @ 85%; x 2; rest 3 mins didn't time, felt pretty good.

July 22 OFF

July 23

A.Vertical jump; 3 attempts for max height 21" was best of 3. can't find any prior to compare.
B1. 3 T'N'G Sqt. clean @ tough weight that can be moved quickly x 3; rest 3-5 sec. used 135, first 2 sets were fast but the third slowed down
B2. 5 C2B AFAP; x 3; rest 3-5 sec
B3. 7 T'N'G box jumps 20"; x 3; rest 3 mins: B1,2,3 combined took about 40 seconds total each time
C. 20 sec DU; rest 45 sec; x 3: 43, 39, 39. only first set UB

A. Snatch Tech work (fast turn over, rhythm of repetitive reps, low volume)- 7 mins
B. DL- speed pulls; x 1; x 5; rest 60 sec @ 60-70% 1rm
C1. Tire flips; x 1-2; x 3; rest 0 sec
C2. Sprint 40m; x 3; rest 3 mins

July 25

A.HS Hold; x 20 sec; x 3; rest 40 sec
B.Ring dips; x 7 AFAP; x 3; rest 90 sec
C.COVP; x 10; x 3; rest 90 sec
D. 400m run @ 80%; rest 6 mins; 400m run @ 90%