ME, NY, CT

In Maine Saturday morning, car/bus/train to NYC and trained at 212 on Sunday and Monday am, then up to BKA for Monday pm session. Fun, nice change of pace, and happy to be home with my family all this week. 

Saturday 2-23-2013 
A. Snatch balance; 5x5; rest 2 min

95-105-115-125-135 

B. Power snatch double gauntlet (beginning at 75# perform 3 hand release burpees and 2 tng power snatch - adding 5# on the bar per minute until failure)

hit 125.

(at 130, missed first try, then hit 1 rep only.) 

rest 10 min

5-4-3-2-1

Hang power clean 135#

Muscle up

TIME: 5:24

muscle ups pretty broken up, at least watching video I can see what I need to improve.

Rest 15 min

10 min amrap:

10 toes to bar

10 kbs 1.5 pood

10 wall balls

6 rds + 10/10/4 reps 

video of minute 9-10:

Sunday 2-24-2013
A. Split jerk clusters 1.1.1.1.1x3; rest 15 seconds/rest 2 min

174-185-190.5 

B. S2O 4 reps on the minute for 10 min @60% 1rm 130#

TnG push jerk felt good, got weight in heels and footwork felt solid 

+

On the min for 20 min:

Odd- 20 seconds max distance hs walk didn't measure distance, went pretty well. 

Even- 3 L-pull ups lot of shoulder pain/strain at the bottom position so i switched to singles halfway through to avoid this. 

+

10 min amrap:

20 seconds l-sit hold on rings

5 hspu

8 rds + 10 sec Lsit

Monday 2-25-2013 
10am
A. Power clean x1/push jerk x1/snatch balance x5; rest 1 min x7 complexes

75-85-95-105-115-125*-117.5 

reps at 125 were slow and shaky on the way down so I took off some # for last set

B. Power snatch from high blocks; 2, 2, 2, 2, 2; rest 2 min

95-95-105-105-110#

difficult -- only a couple inches to pull -- but felt good, hitting pockets etc 

C. Emom for 10 min - 2 power snatch 80% 1rm 110#

a little tired this point but good start position and lifts felt solid 

D. TnG deadlift; 10, 10, 10, 10; rest 90 seconds (increase weight per set, lighter in beginning sets)

145-175-205-225

[first two sets maybe TOO light?] 

6pm

3 Rounds for Time:

300m Row

15 KB Swings 24kg

10 DB Squat Cleans #35

TIME 8:40 

17-22 feb

Sunday 2-17-2013 off

Monday 2-18-2013
short pm session, felt fatigued (shoulders espec.) going in:

7 min burpees, touch 8" target: 116 (2012 open score 120)

rest 3 min

row 1K: 3:49.4

Tuesday 2-19-2013 off

Wednesday 2-20-2013

A. Snatch grip push jerk x2/Snatch balance x4; 1 complex on the 75 seconds x 10 sets

83-83-93-93-93-93-103-103-103-103#

my shoulders felt smoked very early into this -- not tired so much as achy

+
On the min for 20 min:
Odd- 3 unbroken muscle ups (airdyne completion of the minute moderate effort)
Even- 20 double unders, then 3 TnG squat snatch 75#

first 18 minutes went pretty well, hit first 9 sets triple MU. 

10th set muscle-ups missed 3rd rep, rested then hit a single, skipped airdyne (minute almost up) and went straight to last set of du/snatch.

+
5 sets, 3 min rest bw, for max reps:

very tired at the start of this. recovered a little over sets but everything felt a little slow.
1 min rope climbs 3-3-4-4-4
1 min pistols (alt'ing legs) 18-21-22-24-20
1 min slam balls 26-27-26-28-32

Thursday 2-21-2013 

12 min amrap @85%, rest 5m x 3:

Row 350m10 kb snatch 1 pood/arm50 double unders3 rds + 350m 10 kbsn**du broken all sets, multiple breaks rd 2 

Row 350m10 hand release burpees10 toes to bar4 rds + 15m

Row 350m10 DB russian step ups 24" (25#/hand)5 strict chin ups3 rds + 350m + 6 rsu

Friday 2-22-2013 off

big dawg comp

Fri 2-15-2013
OPT online comp after work. Got started warming up around 6:15pm, out by 7:30.

Event 1.
Build to a 10rm tng snatch in 10 minutes
103#
thought I'd be able to go heavier, thrown by "no foot movement" standard which was a big change for me. practicing TnG snatches this way will be good going forward.

heaviest set starts around 1:20 mark

(10m rest)

Event 2. 4 x
40 sec max burpees (8" target) - 20 sec rest
17-15-13-14

(15m rest)

Event 3.
7 rounds:
10 DL 125#
15 wall ball 14#/10'
7:34
ran out of steam 5 min or so into this one.

(I thought this was a 10-rd workout until rd 6.)

Sat 2-16-2013
Event 4 of OPT comp.
90 min amrap
1300m row
200m farmer's walk, 53#/hand
15 wall walks
42 du
6 rounds + 1300m row + 200m carry + 10 wall walks
really enjoyed this one. think i kept the effort about right throughout. wall walks can get a lot more efficient with some practice. rows felt solid. double unders 5/6 rounds unbroken.

12-14 feb

This was a tough week at work, more late days than usual. Even with the extra day off Thursday, felt like treading water until Friday was over.

Tues 2-12-2013 off

Weds 2-13-2013
A. Snatch balance 1, 1, 1; rest 2 min

143-153-163

B. Squat snatch; build to a max

143. missed 148x3.

flexibility problems, catch problems, and as I got a few failed attempts in, also some back rounding early in the pull.

 

+
5 rounds for time:
5 squat snatch 105#
4 rope climbs
3 wall walks
2 box jumps 30"
1 parallete hspu - 8"

TIME: 19:34

missed the first HSPU and was nervous I wouldn't get any but just needed to get set, concentrate, kip aggressive. otherwise not a great workout, rope climbs and wall walks were slow.

 

Thurs 2-14-2013 off

 

snowstorm

Saturday 2-9-2013
snowstorm hit us middle of night and didn't really let up all day. dug out the car around 3pm and made the 20 mile drive to the gym in sketchy weather, stayed with a friend overnight so we didn't have to drive home.

A. Squat clean x1/hang squat clean x1/Front squat x3; rest 2 min x6 complexes

135-155-165-170-175-180 

B. Hang squat snatch from blocks (mid shin) 1, 1, 1, 1, 1; rest 2 min

103-113-123-133

C. On the min for 12 min; 5 TnG squat clean 55-63% 1rm

120#, this was very taxing compared to 10min x 5reps at 110 last week

+

for time:

12 min amrap:

150 wall balls broke 40-20-10-10-10-10-10-10-10-7-7-6
90 double unders broke 50-40
30 muscle ups missed first attempt then almost all singles

0 rds + 150wb/ 90du/ 15mu

this was a few reps better than my open score. i need to practice muscle-ups-- espec doubles/triples --to get more confident, proficient. right now i feel nervous when i see them in a workout.   

saturday food:

i've been trying to eat things other than eggs for breakfast for a while to see how i feel.

7a: shake (i think 14g carb 13g pro?), 1 oz bacon, black coffee

11a: 3 oz beef, 1/2 c white rice, 1/2 c kale cooked in olive oil

3p: 1 c red lentils + white rice

[5p workout] + PWO shake

7p: handful of almonds

830p: ?5oz chicken, 1 c roast potatoes, 1 c butternut squash roasted in coconut oil

Sunday 2-10-2013 
A. Push jerk 2, 2, 2, 1, 1, 1; rest 2 min

2x 155-165-175  1x 180-180-185

B. Split jerk; 2 reps on the 45 seconds for 12 sets (60% 1rm)

129# 

+

On the min for 24 min:

Odd- 4 parallete hspu 

used 45# plate with abmat first 6 sets then switched to 35&10# plates with abmat for 2d 6. felt this was my best session yet on parallettes. 

Even- 1 rope climb 15'

+

10 rounds for time:
10 push press 65#
7 knees to elbow

TIME: 4:57 

unbroken but wasted some time re-chalking hands x2. push press pretty fast, KTE speed there's room for improvement. 

sunday food:

at joe's house in the morning, just did coffee and an orange then drank gatorade (1/4 scoop powder) during workout, felt great.

7a: black coffee. 1 orange. 

[930a workout] gatorade throughout, PWO shake after

1130a: lara bar

1230p: 4-5 oz chicken with ?1T. pesto on 2 slices rice bread, then coffee with cream

7p: 6 oz seafood (mussels, scallops, shrimp) in tomato broth with 1 cup white rice

Mon 2-11-2013
11 AM
A. hang power snatch; build to a 1rm 130#

very frustrating, missed 135# x 3 and efforts getting worse so i cut it rather than trying 132#.

B. TnG power snatch 5 reps on the min for 14 min @55-65% 1rm 85#, felt good/clean
C. TnG deadlift - 5 reps on the min for 14 min 185-210# 210#, video set 10:

1230 PM

3 rounds, 12 m rest between:

200m row

12 KBS 53#

10 Burpees

12 KBS 53#

200m row

TIMES: 2:44 - 2:41 - 2:42

midweek, mostly off

Tues 2-5-2013 off
Weds 2-6-2013 off, just a really long day of work

Thurs 2-7-2013
A. Snatch balance 1, 1, 1, 1; rest 2 min

123-133-143-154

B. Squat snatch off high blocks; build to a max [video below]

133# (missed 138 twice)

+
3 rounds for max reps:

2 min 15" rope climbs 8-7-6
Rest 30 seconds
1 min pistols 30-31-32
Rest 30 seconds
1 min kipping hspu no deficit 25-21-19

 Rest 3 min

 

thurs food:

530am 1oz bacon, 2 cup oatmeal, blk coffee

12p 5oz yogurt, 3 oz pork, 1 cup rice, 1 cup butternut squash

[530pm workout] PWO shake immediately after

730pm 4 oz beef, 2 cups white rice and red lentils, little kale

830 6 oz almond milk, square dark chocolate with 1/4c coconut shreds

 

 

Here's video of the snatch off high blocks. Pulling position too far over toes, I think. Pull under not happening fast, then bottom position very limited.

 

Fri 2-8-2013 off

first weekend feb

Friday 2-1-2013 off

Saturday 2-2-2013
A. Squat clean x1/hang squat clean x1/Front squat x3; rest 2 min x3 complexes - only last set tough,

155-155-175

video:

B. Hang squat snatch from blocks (mid shin) 3,3,3,3; rest 2 min

105-115-125-130(2, lost grip for 3rd)

C. On the min for 10 min; 5 TnG squat clean 55% 1rm 110#
+
for time:
70 chin ups very broken
70 kbs 1.25 pood sets of 15 then 10ish
70 double unders broke 60/10
70 ohs 65# sets of 15, 12, 18, 22

11:27

exact rep breakdown here, thanks Amy:

Sun 2-3-2013
A. Push jerk 2, 2, 2, 2, 2, 2; rest 2 min - 70% effort

135-140-145-145-150-155

B. Split jerk; 2 reps on the 45 seconds for 10 sets (55% 1rm) rounded up to 120#
+
On the min for 22 min:
Odd- 4 parallete hspu kipped difficult but got done.

Even- 10 sec airdyne AFAP
+
12 min amrap:
15 S2O 75#
45 double unders 7/9 sets ub, others broke x 1
9 rounds + 1 rep.

Mon 2-4-2013
A. hang power snatch; build to a 2rm - NOT TnG

125# with good footwork, 130# with feet way too wide

B. TnG power snatch 5 reps on the min for 12 min @55% 1rm 80#
C. TnG deadlift - 5 reps on the min for 12 min 185# ok
+
10-9-8-7-6-5-4-3-2-1
TTB
Burpees

5:00

not really pleased. this should've been better -- just got away from me a bit. lost rhythm of ttb, missed one each in rounds ~5 and 3 (maybe?), had to drop and redo those. also in round of 9 burpees did 10, on auto-pilot and not thinking enough.

end of jan with food log

Wednesday workouts down at Stone Coast going well, need to sort out space-sharing but I feel like work quality is improved in the gym environment. Midweek results:

Weds 1-30-2013
A. Snatch balance 2, 2, 1, 1; rest 2 min - NOT maxes 2x135-145, 1x150-155
B. Squat snatch off high blocks; build to a tough single, NOT a 1RM built to 115# cut it there
+
3 rds:
8 Shoulder-to-Overhead (125 lbs)
14 pistols
3 rds:
8 Front Squats (125 lbs)
16 GHD Situps
3 rds:
4 Ground-to-Overhead (125 lbs)
3 Rope Climbs (15')
13:05#

first part took about 3m, second part 4:30, third part 5:30.

fun but didn't feel very energetic from the start.

 

weds food:

530a: 2 eggs, 1 oz bacon, black coffee

10a: 1/2 cup potatoes mashed with butter, 2 oz pork, 1/4 cup green beans

1p: 1.5 cups stew: 4 oz lamb with butternut squash/ mushroom/ onion

3p: 5 oz whole/raw milk yogurt

[workout 530p] +PWO shake

8p: beef soup: 4 oz beef + ?1.5cups root vegetables. afterward 1/2 cup pudding (tapioca, coconut milk, eggs, maple syrup)

notes: ate more than usual (extra meal) during the day and it was too much/ too heavy.

 

Thurs 1-31-2013
3 x 10min amrap 85%, 5 min rest:

Row 350m

40 double unders

4 rounds + 20m

Row 350m
12 hand release push ups

4 rds + 80m

Row 350m
15 box jumps to 19" stack of bumper plates
4 rds + 240m

 

thurs food:

630a: 2 egg, 1 oz bacon, blk coffee

10a: 5 oz yogurt, tea with 1tsp honey and 1Tbsp almond milk

12p: 2 cups soup: 3oz beef, 1.5cups vegetables

4p: 1 oz beef. handful shredded coconut.

[530p workout] + PWO shake

730p: 6oz scallops, 1 c. kale, 1 c. rice.

Last weekend Jan

Sat 1-26-2013
A. Squat clean x1/hang squat clean x1/Front squat x3; rest 2 min x4 complexes

155-165-170-175

surprisingly difficult, thought i'd get heavier but 170,175 a challenge

B. Hang squat snatch from blocks (mid shin more like below knee) 2, 2, 2, 2, 2; rest 2 min

103-113-123-133(1X)-128

trouble with flexibility.

C. On the min for 10 min; 4 TnG squat clean 60% 1rm

MESSED UP and did 4 TnG squat SNATCH x 10 min at 93#.

+
for max reps
5 min amrap wall balls - 20#to 9 ft 103 wb
4 min amrap double unders 247 du
3 min amrap CTB chin ups 35 ctb
2 min amrap burpees - jump 12" at top 22 burpee
1 min airdyne max distance 20 cals

 

Sun 1-27-2013

A. Push jerk 3, 3, 3, 2, 2, 2; rest 2 min - form over load

3 x 145-155-155

2 x 165-165-155 (dropped for last set because 2d set at 165 was forward, pressed out)

B. Split jerk; build to a tough single fast

195#, missed 205 should've cut it at 195#

+
On the min for 20 min:

Odd- 4 parallete hspu - kip it hard went pretty well. missed a rep each in sets 7, 8 otherwise ok
Even- 10 knees to elbow ok
+
10 min amrap:
2 rope climbs 

10 S2O 95#

7 rds + 2 rope climbs, 5 push jerks

 

Mon 1-28-2013
A. hang power snatch mid thigh; build to a 3rm 138#
B. TnG power snatch 5 reps on the min for 10 min @55-65% 1rm 88#
C. TnG deadlift - 5 reps on the min for 10 min 185-210# 200#

(30min break)

+
10 RFT
4 HSPU (deficit AbMat with 45+35 each side)
6 Strict Pull-up
8 Weighted step-up 24″ with 20# DBs/h

17:14

to get a sense of how this went, first 5 rds took 6 minutes. 2d 5 rds took ~11m. most of that difference was hspu, needing to take breaks. also failed 1 rep hspu in each of rd 7,8 and 10.

despite time being slow, i DO feel like i'm getting better at these depth hspu.

 

Tues 1-29-2013 off