Catch Up: Late December

Tues 12-18-2012 off
Weds 12-19-2012 off

Thurs 12-20-2012
Row 500 @1:52 pace, rest 2 min x 12
1:52.3 - 1:52.1 - 1:52.3 - 1:52.1 - 1:52.0 - 1:52.2 - 1:52.3 - 1:52.4 - 1:52.7 - 1:52.5 - 1:56.5 - 1:54.1
this went poorly. minimal warm-up, not even the early sets felt okay. on set 11 i blew up, actually lay on the ground wheezing between sets 11-12 (i have never wheezed before in my life). 

Fri 12-21-2012 off

Sat 9-22-2012
A. Front squat clusters 2.2.2.2x3; rest 20 seconds/rest 3 min 185-185-195# difficult!
B. Squat snatch 2, 2, 2, 2, 2, 2; rest 2 min 103-113-123-123-123-123

just trying to get clean/smooth reps in but felt like i was stopping short of bottom position. that's why i stayed at 123.

C. EMOM x 12 minutes (supposed to be 10m); 4 squat snatch @55% 1rm used 83#
+
21-15-9
OHS 105#
CTB chin upsTIME: 6+ minutes?? someone turned the clock off while i was doing this workout. OHS unbroken but slow. CTB broken up. Shoulders tired -- in general felt un-energetic after big effort early on FS. 

Sun 12-23-2012

A. Split jerk clusters 1.1.1.1.1x3; rest 15 seconds/rest 2 min

185 - 175 - 175(1.1.X.1.1 +1)

185 felt sketchy towards the end, 2nd set better, 3rd set 1 failed rep
On the min for 20 min:Odd- 3 parallete hspu a lot of missed reps which i made up afterward:

3-3-3-1X1-3-2X-2X-3-XX-1X

even- 10 toes to bar all good, quick, ub
+
For time:
5-4-3-2-1
Muscle ups
S2O 135#8:28

muscle-ups slow with a couple failed reps -- shoulders tired and didn't feel quick on turnover. no more than 2 consecutive. pj for all shoulder-to-overhead. 

 

Mon 12-24-2012

felt tired, un-energetic from the start . . . combined am and pm session into 1, took ~20m between.
A. TnG power snatch; build to a 6rm in 3 tough sets

115(6)-120(6)-125(3)

didn't even try 4th rep at 125 -- back was slacking/lazy pulling posture, see video:

B. TnG power clean 3 reps on the minute for 12 min @60-70% 1rm 140#
video last set here:

C. TnG power snatch 3 reps on the minute for 12 min @60-70% 1rm 95#

+
3 rounds for time:
20 burpees
20 kbs 1 pood
100 double unders

10:15

Tues 12-25-2012 off

Weds 12-26-2012

butterfly work to warm up, including some really goofy CTB attempts:

 

3 sets @90%, 6 min rest bw:
-Row 1k
-3 rounds:
[10 toes to bar
15 push ups
20 forward lunges]
-Row 1k

set times: 12:34, 13:48, 13:44

Thurs 12-27-2012
Row 500 @1:51 1:50.9 - 1:50.9 - 1:50.8 - 1:50.9 - 1:50.9 - 1:51.4 - 1:51.4 - 1:51.3 - 1:51.4 - 1:51.5
Rest 2 min
x10

better than week prior. very difficult by the end, maybe should've pushed the last set a bit harder.