In the Catalyst strength phase, like it, adding some gymnastic skill where I can.
Monday 9-12-2011
am: gymnastic skill
handstand pops, walks, futile attempts at the press
pm: catalyst
A. BS 208# 30x1 x 3 x 5 rest 3
B. Snatch Grip DL 145# x 3 x 3
C. Push Press 125# x 5 x 5 with 3 sec OH hold
Then 3 x
a1. pull up x 10 at 21x0, rest 1 min: UB, UB, 8/2 and needed to kip most last set.
a2. GHD sit up max at 2010 tempo rest 2 min: 50 - 45 - 32
Tuesday, September 13, 2011
New Maxes
Saturday 9-10-11
MAX snatch, c&j, deadlift
snatch: hit 140#, missed 143#
c&j: hit 188#
dead: hit 345, missed 350 (PR = 355)
Then core work: 3 sets 15 hanging leg raises, 10 back extensions with rest bw.
Sunday 9-11-11
Recovery day.
30 min z1 row: 6262m, 24s/m
HSPU ladder on the minute, hit 6 complete. Hands on 25# plates, head to abmat.
MAX snatch, c&j, deadlift
snatch: hit 140#, missed 143#
c&j: hit 188#
dead: hit 345, missed 350 (PR = 355)
Then core work: 3 sets 15 hanging leg raises, 10 back extensions with rest bw.
Sunday 9-11-11
Recovery day.
30 min z1 row: 6262m, 24s/m
HSPU ladder on the minute, hit 6 complete. Hands on 25# plates, head to abmat.
Catalyst strength phase
Friday 9-9-2011
OHS 88# x 3 x 5 with 3 seconds in the hole
Tall Snatch SHARP x 3 x 3 at 53, 63, 73#
High Hang Snatch x 2 x 4 at 83#
3 rds x 300m row, 3 rope climbs 20'
TIME: 8:30
Oof. Rope climbs became vertical inchworm. RCA: lazy lower abs. Will improve.
OHS 88# x 3 x 5 with 3 seconds in the hole
Tall Snatch SHARP x 3 x 3 at 53, 63, 73#
High Hang Snatch x 2 x 4 at 83#
3 rds x 300m row, 3 rope climbs 20'
TIME: 8:30
Oof. Rope climbs became vertical inchworm. RCA: lazy lower abs. Will improve.
9-7-2011
Wednesday 9-7-2011
Oly strength and skill day
a. snatch grip DL x 1 + snatch pull x 3,3,2,2,1,1 rest 2 min:
135, 155, 175, 195, 215, 195
215 not explosive at all.
b. snatch balance. 3 reps x 85, 95, 105, 115, 115, 125(F)
then a whole bunch of tech work at 65, drilling FOOTWORK mostly
c. 10 min MU tech
d. HS hold 30 sec rest 30 x 5
Thursday 9-8-2011
Another off day. Ridiculous! But first week of school, and I am trying to be patient with myself. And happy with the direction training will take. Class ran late, I missed train -- that WON'T happen again. Catalyst starts tomorrow.
Oly strength and skill day
a. snatch grip DL x 1 + snatch pull x 3,3,2,2,1,1 rest 2 min:
135, 155, 175, 195, 215, 195
215 not explosive at all.
b. snatch balance. 3 reps x 85, 95, 105, 115, 115, 125(F)
then a whole bunch of tech work at 65, drilling FOOTWORK mostly
c. 10 min MU tech
d. HS hold 30 sec rest 30 x 5
Thursday 9-8-2011
Another off day. Ridiculous! But first week of school, and I am trying to be patient with myself. And happy with the direction training will take. Class ran late, I missed train -- that WON'T happen again. Catalyst starts tomorrow.
First amrap back
Monday 9-5-2011
A. BS 20x0 2-3 rest 3m x 7
3 x 185, 205, 215, 225(2), 220, 225(2), 225
Felt weak. Didn't miss any reps, just didn't try any hard reps without a spotter. Not a great effort.
B. 6 min amrap
5 thrusters 95#
5 CTB
8 rds + 1 rep
This was my first timed workout since the games. Felt apprehensive beforehand, in part because I was feeling sick (allergies? clinical?) but I think also because I hadn't done any conditioning work like that in five weeks. Felt like crap before, during, after so it's hard to say much about this one.
Tuesday 9-6-2011
Unplanned off day. Rained all day, hit traffic on the way home from clinical. Sick.
AND besides that, realized it is time to take hold of my training, think about the big plan. So I took the day off with intention to start Oly phase 9-7-2011.
A. BS 20x0 2-3 rest 3m x 7
3 x 185, 205, 215, 225(2), 220, 225(2), 225
Felt weak. Didn't miss any reps, just didn't try any hard reps without a spotter. Not a great effort.
B. 6 min amrap
5 thrusters 95#
5 CTB
8 rds + 1 rep
This was my first timed workout since the games. Felt apprehensive beforehand, in part because I was feeling sick (allergies? clinical?) but I think also because I hadn't done any conditioning work like that in five weeks. Felt like crap before, during, after so it's hard to say much about this one.
Tuesday 9-6-2011
Unplanned off day. Rained all day, hit traffic on the way home from clinical. Sick.
AND besides that, realized it is time to take hold of my training, think about the big plan. So I took the day off with intention to start Oly phase 9-7-2011.
Catch up
9-1-2011 off
9-2-2011
OHS up to 155# x 5 at 31x1
Prowler push 30m x 8
ttB 15 x 5 rest 1 min
9-3-2011
Oly session with Gary Valentine
210# FS to end session
9-4-2011 off?
9-2-2011
OHS up to 155# x 5 at 31x1
Prowler push 30m x 8
ttB 15 x 5 rest 1 min
9-3-2011
Oly session with Gary Valentine
210# FS to end session
9-4-2011 off?
8-31-2011
12pm Oly session
5:30pm
10 kbs (53# x 1 then 70# x 4)
10 burpee
20 double under
SET TIMES: 50, 47, 51, 48, 46
row 0:35 rest 2:35 "at 500m race pace"
PACE per SET: 1:37.7, 1:37.7, 1:36.2, 1:37.2, 1:37.2
5:30pm
10 kbs (53# x 1 then 70# x 4)
10 burpee
20 double under
SET TIMES: 50, 47, 51, 48, 46
row 0:35 rest 2:35 "at 500m race pace"
PACE per SET: 1:37.7, 1:37.7, 1:36.2, 1:37.2, 1:37.2
8-30-2011
Tuesday 8-30-2011
a1. press 1-2 reps 11x4: 100, 102, 103, 104(1)
a2. L-pu 21x1: 7, 6, 6, 5
r 3 min x 4
b1. push press 3-4 reps: 135, 145, 155(3)
b2. CTB ub x 20, 20, 11
r 2 x 3
c1. 10 t/g push jerks: 115, 120
c2. ub kips x 17, ??
r. 60s x 2
Grip dead. Goal was 25+ kips.
a1. press 1-2 reps 11x4: 100, 102, 103, 104(1)
a2. L-pu 21x1: 7, 6, 6, 5
r 3 min x 4
b1. push press 3-4 reps: 135, 145, 155(3)
b2. CTB ub x 20, 20, 11
r 2 x 3
c1. 10 t/g push jerks: 115, 120
c2. ub kips x 17, ??
r. 60s x 2
Grip dead. Goal was 25+ kips.
Total
Sunday 8-28-2011
Motor City CrossFit: THE TOTAL
BS: 255-260F-260
PRESS: 110F-107F-105
DL: 335-345-355
TOTAL: 720
Monday 8-29-2011
Off day, super-stiff, drove MI to CT because our flight was canceled r/t hurricane.
Motor City CrossFit: THE TOTAL
BS: 255-260F-260
PRESS: 110F-107F-105
DL: 335-345-355
TOTAL: 720
Monday 8-29-2011
Off day, super-stiff, drove MI to CT because our flight was canceled r/t hurricane.
Farm
8-21 to 8-27-2011:
A. and I spent the week on a farm. No workouts but lots of good outdoor time, should've stretched a whole lot more.
A. and I spent the week on a farm. No workouts but lots of good outdoor time, should've stretched a whole lot more.
8-20-2011
Saturday 8-20-2011
12 min mu prax. Doubles ok, singles ok without false grip. VICIOUS TURNOVER needs work.
Airdyne 20 sec sprint, 2:40 rest x 5. Cals 15, 16, 16, 14, 15.
10 min rest, then BK told us to take the effort down:
Airdyne 20 sec sprint, 3:20 rest x 5: cals 12, 12, 13, 13, 13
12 min mu prax. Doubles ok, singles ok without false grip. VICIOUS TURNOVER needs work.
Airdyne 20 sec sprint, 2:40 rest x 5. Cals 15, 16, 16, 14, 15.
10 min rest, then BK told us to take the effort down:
Airdyne 20 sec sprint, 3:20 rest x 5: cals 12, 12, 13, 13, 13
8-19-2011
Friday 8-19-2011
a1. BS 155 x 5 reps x 3 rest 2
a2. CTB 10 ub x 3 rest 2
b1. step up: 30#/20" 10/leg x 3 rest 45 bw
b2. press: 65-70-75 x ??reps x 3, overhead hold, rest 60
c. rdl 53# kb, 6 x 3 r 1 min
d. ttb 10 x 3 rest 60
a1. BS 155 x 5 reps x 3 rest 2
a2. CTB 10 ub x 3 rest 2
b1. step up: 30#/20" 10/leg x 3 rest 45 bw
b2. press: 65-70-75 x ??reps x 3, overhead hold, rest 60
c. rdl 53# kb, 6 x 3 r 1 min
d. ttb 10 x 3 rest 60
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