Feeling Heavy...

Back home and still recovering from a great weekend. Legs still pretty sore from Friday's work. On top of that I got about an hour of sleep Saturday night after the wedding before I jumped on an early morning flight back home. Woke up tired on Monday for work and had a tough time shaking that sleepy feeling all day. Grabbed a little cat nap while watching some cartoons with Pip before the hitting the gym, but it didn't help much. Time to get back to my routine though because it's time to squat!


Strength
Back Squat - 4 x 3 @ 80% (460 1RM)
bar(10)-135(8)-185(8)-225(5)-275(3) --- 365
- This is a deload week, but it sure didn't feel like it. Weight felt heavy from the beginning. I could feel my legs getting tired during the warm ups so I cut them a set short. Despite the soreness, my squat felt very comfortable.


WOD
FT:
800m Run (4:20ish)
100 DUs (UB)
400m Run
75 DUs (lots of misses)
200m Run
50 DUs (UB)
= 11:22
- Legs were heavy on the half mile run to start. I was actually trying to push it on the runs, but my legs just didn't want to cooperate. My DUs felt great in the first round. I was able to breath and stay relaxed. Oddly, my quads weren't as bothered by these as they were on the runs. I had plenty of misses on the round of 75 though. I was able to string together another round of UBs to finish up with. I was really hoping for something in the 10s...so I'm not all that happy with this one. My legs were shot by the end of this one.

Cash Out
Strict GH Raises - 2 x 8

Just Short...

Passed on the the track work again this morning...pretty disappointed with my inconsistency in the morning. Still a little stiff from earlier in the week. Shoulder is getting better and better everyday and doesn't seem to be bothering me that much these last two days.

Strength
Push Press - 5 x 5 @ 70% (195-210 based off of a 275-300# 1RM)
Bar(10)-95(5)-135(5)-165(5)--- 195 - 205 - 205 - 210 - 210
- Very pleased with my work tonight. I know it's pretty light weight, but I didn't have any pain at all and that's a world of difference from last week. This was probably the best PP session I've had in months. I set up on the boxes anticipating a lot of drops, but I think I only lost the 5th rep on two sets. Weight felt light like it should. Bar path felt perfect going up and down. My last max was a year ago on this one, so I used a range of where I was and where I thought I am at.

WOD
15:00 AMRAP
   200m Run
   10 Pull Ups (UB/UB/UB/UB/UB/6-3-1)
   10 V Ups
   30 DUs
= 5 + 216
 - I really wanted 6 rounds on this one. I thought I moved pretty good throughout this one. I had two bad rounds (2nd & 5th) on the rope that cost me the 6th round I believe. Don't know what happen in the 2nd round. In the 5th my stomach started cramping pretty good from the V Ups during the DUs and that made it a bit tough to keep it together. Pull ups were smooth as can be again. I had to break on the 6th round because my hands were too slippery due to sweat. Still a solid effort despite the rope issues though.


Cash Out
Weighted GH Bridges - 3 x 5 @ 205#

Just Keep Moving...

Skipped the hill running today so I could keep the legs a little fresher. It was nice to sleep in and get some more rest. Got to WOD with CT & Alex tonight. This is my last WOD for the week so I can be as fresh as possible for the weekend.

Strength
Banded Deadlifts
bar(8)-225(4)
*Doubles with a blue band + weight*
245-255-275-311-345
*Doubles with no band*
380-415
- This was a bit sporadic. I jumped on a bar with the boys. I didn't want to do anything over 85% of my max (425#...that's why the band came off as I got within 50# of it). My focus was to just be fast off the floor and maintain speed as tension increased. Back felt good and lifts felt fast!

WOD
3 rounds of:
   200m Run
   15 Hang Power Cleans (115#)   (UB/UB/11-4)
   30 DUs   (UB/UB/21-9)
= 5:55
- This would have been a great WOD to add a few bonus rounds on or bump the weight to 135#. Forearms were pretty scorched once I finished. Fell behind in the runs so I had to hustle to the bar to pull back ahead. Rope was moving great tonight. Little bummed about having to put the bar down in the 3rd, but I lost the hook and just couldn't stop the bar at the hip to reset.

Cash Out
Strict T2B - 3 x 10

Rough Morning

Been feeling a little tight, but good energy wise. I got some running work in yesterday and woke up early for an Oly session today. Getting my body moving early in the morning is proving to be pretty difficult.

6.21.12
Endurance WOD
200m x 10 (:90 REST)
*keep splits within 2-3 seconds
Runs 1-5 = :39-:42
Runs 6-10 = :40-:41
- This started off as a mess. I really wanted to get on a track to do this WOD so I wouldn't have to deal with any sharp turns or down and back business., but it didn't work out that way. I took a tour of 3 local high schools and arrived at each one to find the PE classes or football programs using them or it was under construction. After all that, I ran at home. Recovered well between runs. Solid effort.


6.22.12

OWOD
Snatch - 20:00 to establish a 1RM
bar progressions
115(3)-135(3)-155-175-185- 195 - 195 - 195 - 195
 5:00 REST
Power Clean & Push Jerk - 20:00 establish a 1RM
135 - 185 - 225 - 245 - 275
- Late night at the drive in made for a rough morning. Visited my buddy down at TIU for this session. I remember the equipment being in slightly better shape and I'll leave it at that. It was different and that was probably good. I've gotten pretty comfortable lifting at Prevail and using the same equipment all the time.  I think it was good mentally just to adapt to a different place and equipment. I had a poor attitude from the beginning and that carried over into my lifting. Cashed in my chips early.


 WOD
50 DUs   [UB]
10 Cleans (135#)   [UB]  
40 DUs   [1 MISS]
8 Cleans (145#)   [5-3]
30 DUs   [3 MISSES]
6 Cleans (155#)   [3-3]
20 DUs   [1 MISS]
4 Cleans (165#)   [UB]
10 DUs    [UB]
2 Cleans (175#)   [UB]
 = 6:35
- Frustrated about this morning's Oly session I snuck in to Prevail this afternoon to do yesterday's WOD. Heard some times from friend's and wanted to see what I could do with it. The clean ladder was supposed to start at 115# and end at 155#, but I felt that was too light for me, plus I'd rather just start with a plate on the bar.
  Transitions were fast. I used clips for the round of 10 only. Lost my grip on the bar in the round of 8. Dropped the bar in the round of 6...legs were starting to burn!! Had some misses on the rope, but it never took me long to get it together again and start swinging. I was pretty winded after the first two rounds. Happy with this one. Definitely allowed me to get some frustration out!

Cash Out
GH Raise - 3 x 8
Hip Exten. - 3 x 10 (25#)

That's Alot of Suck

Got up nice an early while the weather was still nice and headed out the door for the first hill run of the Summer. I've been running hills since I was in high school for conditioning. "The Hill" was a terrible thing. I have many fond memories of it and have yet to find a hill that even comes close to it's nastiness. I hated it while I was in high school, but I never stopped running them after I graduated because I learned they were one of the best things out there to develop leg power and lung capacity.

Hill Work
4 bound x 4
50yd Sprints x 10 (60-90 sec REST)
- Wanted to find out where my legs were on this first run so I kept the volume on low side. Goal was to remain fast through the sprint. As my legs get stronger I plan on adding volume/length of runs. Felt pretty good when I was done.

Strength
Push Press - 5-3-1+@75-85-95% [255]
bar(12)-95(8)-135(5)-165(5) --- 195 - 220 - 245(4)
- Presses felt good. Didn't think I had 4 in the tank at 245, but CT convinced me otherwise.

WOD
12:00 AMRAP
   200m Run
   10 Burpee Box Jumps (24")
= 5+200m
- This was terrible! It was hot and humid. I was hurting. I made it inside the door from the run right as time expired and I was done! Goal was 5 rounds at the beginning of the WOD so I'm happy I got it because after 3 rounds I didn't think I was gonna make it. That was a tough one.

Cash Out
HSPU practice

Cluster Bomb!

Wow! Nothing brings on DOMS like starting your week off with 321 body weight reps. Feeling very sore today. Lats, shoulders, and quads especially.

Strength
Deadlifts --- 5-3-1+@75-85-95%
bar(10)-135(10)-185(10)-225(10)-275(6)-315(6) --- 340 - 385 - 430(3)
- Another day I just didn't feel very comfortable in my set up. I knew it was because I was so tight from yesterday's WOD, but I just had to watch it. Took a lot of reps in warm ups to get the back ready. All the work sets felt a lot heavier than they should have been. 430 felt like a ton! Pulled it for a triple and called it a day.

WOD
10:00 AMRAP
 5 Clusters (115#) [all UB]
 200m Run
= 6+3
- Thought about going 135# on this one tonight, but I didn't feel I could safely put the clusters together with how tight I was feeling, especially as I got fatigued. 115# was just the right weight. I was able to move quickly and stay UB. I definitely had to fight to stay UB. During the last 2-3 rounds, it was a mental battle to keep the bar in hand so I could keep moving fast as the legs started to burn up pretty good. Runs got slower and slower. It was harder and harder to catch my breath on the runs. Another solid WOD to start the week off!

A Little Closer

Feeling well rested today. I didn't get a chance to OWOD last night. Instead I had the pleasure of watching K Tuck perform some pretty sweet looking barbell gymnastics and almost PR! I had a blast watching her lift and I'm sure my legs enjoyed the rest. Still feeling strong...no kinks in the armor showing yet. Got two more PRs to hit still this week!

Strength
Find Front Squat 1RM
bar(10)-135(10)-185(8)-225(3) --- 275 - 315 - 335 - 355 - 375 PR - 385
- I was feeling good when I hit the gym this evening. Didn't take me long at all to loosen up and get into it. I built up like I usually do. Felt really good coming out of the hole and had a lot of snap. I hit 335 and knew 375 was going up today. I hit 375 and thought 385 was doable...I was wrong! Once again...just gotta keep chipping away. I got another step closer today!

Front Squat 375#

WOD

12:00 AMRAP

 200m Run

 10 Box Jumps (24")

 5 Thrusters (95#)

= 7

- My goal was to beat the runners today. All the runners got somewhere in the 6s today. I knew run was short enough I could move fast through it and weight was light enough to not be a problem. The question was could I fight through enough to keep moving on the box jumps. Every round was UB on everything. I used the run to catch my breath. Coming in from the run, I would walk from the door to the box just to calm down and then I'd start jumping. I lost my groove every once in awhile, but I wouldn't call it a break...rebounded just about every dang rep. Thrusters were fast and didn't start to burn til the 5th round. I finished the last thruster, to complete 7 rds, at the buzzer. 

I was very pleased with my effort tonight. Fought through some suck. Made the decision to keep pushing, instead of dropping. Never looked at the clock..stayed focused on my goal! Chalk one up for the Clydesdale crew!

Cash Out

1:00 ME C2D Push Ups

= 43

PainStorm

Got to the gym early today to teach Oly class. Feeling pretty good still. Little sluggish from a terrible day of eating yesterday. Charlie and I agreed on doing a very long WOD during team WOD today and I have to admit...I was looking forward to it. I felt pretty loose and considering the length of the WOD I didn't really warm up. Figured I would get warm enough in the first 10 minutes.

WOD
"PainStorm" by CF Northeast England
40:00 AMRAP
 200m Run
 5 Thrusters [all rounds UB, except 215#(2-2-1)]
*start at 65#, add 10# every round
= 16 + 200m Run (completed round of 215# thrusters)
- Gotta say this one intrigued me a little from the first time I saw it. I'm not usually down to do any WOD that takes me past 15-20:00, but the ladder really caught my eye. Pre WOD, my thoughts were I would get past 225# no problem because the runs were so short.
- I flew through the thrusters. I hit 95# and started to feel the weight. My legs felt it around 155-165#. The runs after 175# started getting pretty slow. On the way back in after 205# I picked up Kelly and carried her on my shoulder for 50m because she wouldn't stop teasing me while she was doing team WOD. That was the dumbest moment of the day! That completely shot my legs! I got in for the 215# thrusters and my legs were pretty wobbly. I hit 2, rested, hit 2 more ugly ones, rested, cleaned one, dropped it, and finally hit the last one.
- Post WOD thoughts. I ran a little under a 2.25 miles in my Oly shoes. That wore on my feet and legs as the WOD went on. The thrusters were pretty easy for the most part. Changing weight is really what stopped me from getting past 225#. It took a lot of time. I didn't think through setting all the weight out before we started. All the 5s were taken for Team WOD use so I was using 4 2.5#plates per side...it sucked! The worst part of the WOD was the last 10:00. My legs finally went and it was rough running and thrusting!

Good WOD! I thought it was pretty fun and something I needed for today!