london and home

record-keeping pretty poor. things written on scraps, here's what i've got:

5/3 ?

5/4 arrived london midday, 20min easy run to flush out the legs.

5/5
quick/rushed warmup
fran (30kg): 2:40
20min rest
not-quite-diane*: 3:06
(21 dl @71kg - 18 hspu UB - 15 dl - 12 hspu 8/4- 9 dl - 6 hspu 5X/1)
walk/run back to hotel
fran was not rushed at all but that is a PR. not sure it would have been repeatable

last sunday (may 6th): crammed double session into one long session because of limited gym hours
A. 8 min to max snatch: 65kg (143#), did not attempt heavier
rest 2 min
B. 8 min amrap snatch at 55kg (121#): 27 reps
rest 10 mins
C. 9 min at 90%, 5 min rest:
1. 10 ohs (44#) - 8 pull-up - 6 push press (44#) - 4 burpee: 7rds + 3 ohs
2. 250m row - 7 hspu: 5 rds + 250m/1hspu
3. 30 du - 7 ttb - 10 walk lunge: 8 rds + 30 du
4. 200m row - 6 pistols - 6 hspu: 5 rds + 200m
5. CUT THIS 3 min in. started amrap of MU, HSPU, burpee box jump, du, cut after missed MUx2, not aerobic.

monday may 7th, tuesday may 8th: off. long walk monday, long soak tuesday then travel home.

wednesday may 9th:
A. snatch complex: 1 HPS - 1 HSS - Snatch - 2 Snatch Bal, rest 90 sec: 63-73-83-93-103X-103-113-123-128
did way more reps than i meant to here but last set felt very good after struggling at lighter weights.
B. 7 deadlift 225#, amrap MU (rest 3:30) x 3
1. 45 sec / 5 MU
2. 40 sec / 4 MU
3. 38 sec / 3X MU
(rest 5 min)
C. 10 deadlift 185#, amrap fast HSPU (rest 3:30) x 3
1. 36 sec / 10 hspu (fell off wall)
2. 45 sec / 16 hspu
3. 50 sec / 20 hspu

thur may 10: off, planned to train but felt exhausted. in retrospect, great decision to take day off, hit weekend fresh.

friday may 11:
am: WOD 5 - DU & snatch ladder: hit 140 missed 145
afterward (off clock) hit 145, missed 150 narrowly, good pull but soft OH position in landing
pm: WOD 6: 21:11.
within 17 min cap got to 23 burpee BJ in. adjusted time would've been 17:09. ttb ugly.

saturday may 12:
am: 15 min flush run, easy pace
pm:
warm up: 5 min HS walk practice, not feeling so sharp on my hands.
A. 3 hpc + 3 push jerk, moderate weight, rest 90 sec x 4: 115-135-135-145#
B. Lactic Endurance Sets:
1. 3 rounds for time: 10 db snatch 70# - 100m run 3:37
(rest 10 min)
2. 3 rounds for time: 10 ohs 65# - 20 pull-ups 3:26
(rest 10 min)
3. 3 rounds for time: 10 hspu - 200m row 3:57
generally a good session. some pull-up breakdown was only slowdown: did first set 20ub then 10-5-5 then 7-5-4-2-2. also for db snatch need to think more about good body position, chest up/no hunching.

sunday may 13:
MAP session - 10 min @ 85%, 5 min rest:
5 x 10min at 85%, rest 5min
1. 200m run + 2 mu: 7 rds + 50m run
2. 250m row + 6 pistols: 6 rds + 250m/2 pistols
3. 10 hspu + 10 pull-ups + 10 ghd: 6 rds + 4 hspu
4. 30 sec airdyne + 7 ttb + 7 wb (10#, 10'):8 rds + 5 sec airdyne. RPM mid-60s throughout.
5. 1 mu + 5 hspu + 100m run: 8 rds
very pleased with this session. lot of volume (104 hspu total), just about everything unbroken and no missed reps. actually, had to redo 2 pistols (lost control standing up, both L leg). and last set of TTB lost rhythm but still strung without dropping from bar.