Just Strip It All Down

Man the last week has just flown by. Body is banged up and achy from the strength & Oly work. Need to suck it up a little better and get the work done. Same aches and pains as always...sore back and tight shoulders...just need to take care of myself better in recovery times because bottom line is...the bar ain't gonna lift itself!

8.1.12

OWOD
7 x 2 Clean OTB (ATK) + 1 Jerk
bar progressions
135-155-185-225 --- 245 - 255 - 265 - 275(fail jerk) - 275 - 275  - 275 - 275(fail jerk) - 275(fail jerk)

Halting Clean Pulls - 4 x 3 @ 295#
- Terrible session. My timing was all off and my rack position didn't feel comfortable at all. Wrist is very tender in the rack position. I was forward in a lot of my lifts. Working to stay patient at the top before I pop. Frustrating session...first of many to come.


8.2.12

Strength
Push Press - 4 x 3 @ 75% (300 1RM), between sets...10 Strict T2B
bar(10)-95(5)-135(3)-185(3) --- 225

WOD
3 rounds FT:
  400m Run
  12 Ball Slams (30#)
  10 Ring Rows
   8 Pistols (4/leg)
= 9:59
- Pushed pretty hard on this one. Had to use a counterbalance for the pistols as always. Good effort.


8.3.12

OWOD
Hang Snatch - 7 x 1
bar prog.
95(3)-135(3)-155(2) --- 165 - 175 - 185 - 195 - 195 - 205 - 205

Snatch Pulls - 4 x 2 @ 225#
- Another frustrating session. Timing again was all off. Mobility made it very difficult to get into a full catch so most reps were power. I made 205 on the first go, but it was way forward so I tried it again and didn't have it. Patience and timing...frustrated once again.


8.6.12

Skill
Muscle Ups EMOTM x 10, then GH Raises - 4 x 8
1-1-1-1-1-1-0-0-0-0
- Frustrated. You could choose how many ever reps you wanted to shoot for. I've tried this back in the Spring with doubles and it didn't go well. I was hoping to make it through all the rounds on singles today. I was just fine til round 7...then they were just gone. Dean told me my hips were barely being used. WTH!! I don't frickin' know.

WOD
3 rounds FT:
   500m Row (1:41.5, 1:45.5, 1:46.0)
   40 DUs
   2:00 REST
= 11:23
- Felt terribly slow on the rower tonight. Had the damper @ 6 and it felt like 10. The DUs weren't a problem. Had a few misses in the 3rd round, but other than that it UB or one miss in the first two rounds. 


8.7.12

Strength
Back Squat - 2 @ 80% EMOTM x 10 (460 1RM)
bar(10)-135(8)-225(5)-275(2)-315(2) --- 370

RDLs - 3 x 3 @ 225 - 315 - 315 - 315
- All squats were done at :8-:10 (bar off rack to bar on rack). Focus was to move fast and recruit as many motor units as possible in doing so. Legs felt real good afterwards. RDLs provided some much needed PC work.

WOD
4 rounds FT:
  10 HR Push Ups
  10 Power Cleans (135#) [UB, UB, UB, 4-3-2-2]
= 3:18
- Fun WOD. A young kid put up a sub 4 time earlier in the day. Wasn't quite sure if I had that much in me after squatting, but I knew I could at least come close. I fought to go UB on that 3rd round. Once I got through that it was smooth sailing. I lost count in that last round of cleans. I believe I did 11 reps though...did an extra one just to keep the conscience clear.


8.8.12

OWOD
Snatch off blocks (BTK) - 7 x 2
bar progressions
65(4)-95(3)-135 --- 145 - 155 - 155 - 165 - 165 - 155 - 155 - 155

Press  - 5 x 3 @ 85% (225 1RM)
bar(10)-95(5)-135(3) --- 190

BB Rows - 4 x 3 @ 190-205 --- 225 - 225 - 225 - 225
- Early morning session started out pretty stiff. PC was just blown to bits over the last few days Again, I've been working hard on fixing my technique and getting my weight back. This one started out very very rough. Thank goodness for good training partners. Brandon noticed somethings early in the session to keep me cool enough to finish out. Troubleshooting my problem towards the end of the session he came up with a big cue that will hopefully help me get back on the right path to 250#.
   Press was tough tonight. The 3rd rep was hard fought on every set. Felt good to get through all sets though without a fail.