In a Different Direction

So this Fall has been a busy one and I just don't see it slowing down anytime soon. The blog has been somewhat of a burden trying to keep up and that's not at all what is what meant to be. I won't be keeping it up daily anymore. From now on it'll be an update type thing once a week or every two weeks. I'll post some vids and or any PRs and maybe some rants or more inspirational stuff if I really find some time.

It's been almost a full year since starting this thing. I was checking on my Challenge page to be reminded of my progress and focus for the next few months. I've hit 4 out of 7 goals on my lifts. I'm 5# away from my Press goal, 10# away from my Clean & Jerk (Clean has actually surpassed, but the Jerk is not there), and 15# away from my Snatch goal. Going to refocus on getting as close to these as I can by year end.

CT & I have added some Oly morning sessions twice a week before we head to work and come back in the evening for regular strength/WOD. I'm sure the time spent will be well worth it.

As for my last few weeks of training, we've been in a pretty intense squat cycle. I had a some great sessions under the bar and am looking forward to this last week. My latest Back Squat 5RM was a PR at 405#...here is the vid....

405 for 5

I've had some struggles in other areas. One night called for a Clean & Jerk heavy single and I had 3 strikes at 305# on the clean (this was a moment that led to our new morning sessions). I came real close to OHSing 285# on a barbell complex. I did half of heavy Grace (225#) in 4:45 before an Oly class. I had 5:00 to lift before class because I was running late and had some distractions. I was hoping to get at least 20...I'll try the full 30 in a few more weeks. I posted a Hi Hang Snatch 3RM PR at 175, which felt good. I also got 225# up on a 20 min Snatch single session over the past weekend. 

So I'll see ya in a few with more good stuff to share hopefully. 

Another Back Squat PR

Arms are finally starting to feel better from earlier in the week. Hamstrings are pretty tight from the hang work yesterday, but feeling good otherwise.

Strength
Back Squat - 20 mins. to est. 5RM
bar(10) - 135(8) - 185(5) - 225(5) ---- 275 - 315 - 365 - 385 - 395 PR
- Happy about this one. It's been a while since I've squatted with my busy schedule so I was glad to put the bar on my back tonight. I had hopes of 405, but it'll come! 395 was well earned. Almost lost it on the last rep about two-thirds of the way up, but was able to fight it out. Looking forward to the rest of this cycle.

WOD
"Death By 10m"
= 16 + 14
- I needed a good sweat wod and this great for the rough week back. We did this one a little over a year ago, just after Prevail opened and I got one less rep (16+14). My awesome wife actually gave me the extra motivation to push a little harder today. My legs were pretty tight and heavy after squatting so I was thinking ending at 16 or somewhere in the 15s for the day. She stayed with me every rep to 16. We finished with 3 seconds left. She stopped and I kept going. At that point I beat her and i just wanted to be done. I really did try to make 17, but it wasn't happening. Now I said my wife was AWESOME and I meant it because we got home and she looked back at her old score from a year ago and she beat it by 4 whole rounds. I'm so proud of the hard work she has put in and progress she has made because of it...not just physically, but mentally as well.

Too Greedy...

Here it is..Max Week! I've had some good sessions under the bar the last 8 weeks time to see if it's paid off. It has...it definitely has...not it's time to put my money where my mouth is. My legs felt pretty dead heading into the gym, but my energy level felt good.

Strength
Back Squat - est. a new 1RM
bar(10)-135(8)-185(5)-225(3)-275(3)- 315 - 365 - 405 - 455 - 485 - 475
- Greed...that's what wrecked me tonight. I'm usually a pretty good judge on what I can and can not handle...tonight though I was not. I hit 455 (only 5# under current PR) easy, which led me to think I had 485 no problem. I was wrong. Slightly depressed at my miscalculation I tried to go for 475 and failed there too. I truly believe 475 is there, probably should have given it one more try, but I ran out of time. I may take another crack at it later in the week depending on how the rest of the week goes.

WOD
3 rds FT:
 400m Run
 25 Walking Lunges
 10 K2E (UB-UB-8/2)
- Pretty easy WOD. I suck at running...we all know this. I pushed my runs as best I could. The lunges were no biggie. Probably my best performance on K2E though ever. I had a nice kip going on 3 rounds...very happy with that. Definitely felt all the core work I've been doing pay off on this one!

Right Around the Corner

Feeling well rested from the holiday weekend. Ready to get back in the gym and load up before max week. I got a CF competition about a month away so I'm going to steadily try and raise my weekly volume til then to get ready for it, but going to hold a majority of it back until after maxes next week.

School AM WOD
FT:
 50 DUs
 50 Burpees
 50 Sit Ups
 50 DUs
= 7:12
- In an effort to work on my weaknesses...burpees and sit ups seemed like a good place to start! Pushed my pace as best I could on the burpees. Got to the sit ups and my core was on fire from breathing so hard and the work already done. The DUs were basically a warm up for the burpees.

Later that day...

Strength
Back Squat - 5 x 1 @ 95% (460 1RM)
bar(10)-135(8)-185(5)-225(5)-275(5)-315(3)-365(1)-405(1) --- 440
...10 sec. Walkout @ 495#
- Felt very strong tonight! I had a lot of snap out of the bottom. Getting some good bounce and reengaging the hips well. Missed my depth on the first set so I dropped that set. Made sure I hit bottom on all the rest. Really hoping to break 500# next week or at least close the gap quite a bit. Heard about a this walkout trick a while back on lifting forum I troll, then saw Outlaw mention it again so I figured I would give it a try. Loaded 495# and stepped out of the rack and held it for a 10 sec. count and re-racked. Actually very happy with how my body felt under the load. Excited for next week!

WOD
15-12-9-6
 (squat) Cleans (135#) (5/5/3/2- lots of singles the last 3 rounds w/ a rare dbl)
 Pull Ups (UB-4/4/4-3/3/3-3/3)
= 7:23 
- Saw this the night before and thought of bumping to 155# initially, but stayed at regular weight after the back squat session. Little disappointed in this one...I really should have been sub 7 at least. Cleans are difficult for me to keep my hands on in the rack position. The breaks in the first round came from missing my re-grip. I tried a couple of times in the later rounds, but found it easier to just drop. Should have pushed the pace more here. Got off the UB round of 15 pull ups and just couldn't hang on. Fought hard to have the least amount of breaks in the rest of my pull ups. Would like to do this one again someday.

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

Getting One In

School will officially begin tomorrow. Looking forward to another great year with my co-workers and students. We got a bunch of new fitness equipment in that I can't wait to put to good use. I'm heading to So Cal on Thursday night for one my best friend's wedding. Super excited as I haven't been back home in almost a decade. Looking forward to seeing some old friends! Hit Prevail up for a back squat session (couldn't miss that) and one last WOD before I head out of town. Tomorrow is my lovely daughter's 3rd birthday...family time tomorrow!

Strength
Back Squat - 5 x 2 @ 90% (460 1RM)
bar(10)-135(8)-185(8)-225(5)-275(5)-315(3)-365(2) --- 415
- Been sitting for two days straight and my back and hammies are feeling it. Quick stretch tonight though as I wanted to try retain some stretch reflex for the heavy sets. Burned through my warm ups to get my body temp up. Weight was feeling light from the jump. My legs definitely enjoyed the last two days off. 415# felt good on my back. Kept the reps as fast as possible and as deep as I could get em. Felt strong tonight!

4th set...415# dbl Back Squat

WOD

5 rounds of total time - push ups for score:

  400m Row (1:20, 1:22, 1:21, 1:26, 1:23)

  1:00 ME HR Push Ups (34, 25, 22, 22, 21)

   2:00 REST

= 1136 - 124 = 1012

- Another one of those "this looks easy" sneaky WODs. Last few rounds were a struggle on the rower. I had a good groove in the push ups. My arms were just swollen by the 3rd round of rowing. Thought my legs would give me more problems coming right off the squats, but nope...they were fine. Rowed next to Alex, which helped push me on the rower a ton.

Cash Out

Strict GH Raises - 4 x 8

- Gotta get the PC work in!

Getting My Groove Back

Took sometime off the typical WODs at the end of last week to try and let my shoulder rest. It seemed to have helped because I've had two of my best Oly sessions since the competition in the last few days. This is the last week of heavy Oly work since I go back to school next week so I'm looking forward to keeping the ball rolling and finishing Summer on a good note in the gym.


8.10.12

Strength
Front Squat - 5 x 3 @ 85% (375 1RM)
bar(8)-135(5)-185(5)-225(5)-275(3) --- 320

Push Press - 2 @ 80% (300 1RM) EMOTM x 10
135(5)-185(3)-205(2) --- 240

Weighted Glute Bridges - 2 x 10 @ 135#
- Solid strength session. Positioning in the squats felt really good. My shoulders were nice and loose for PP work, which helped a ton get into a solid rack position.


8.11.12

OWOD
Snatch Drilling - McCauley series - NHNF w/ empty bar - 65 - lots of triples
 - I woke up late this morning so I didn't have time to get my work in before class started. So I kept things very light and just drilled drilled drilled. Working hard to get more upright and on my heels. Loaded the bar to 65# and did Pendlay's NHNF drill in triples every chance I had.

Team WOD
Teams of 3: Beau, Alex, and Me

Start with...
   15 - 50m Sprints (1 person at a time)

Then...(everyone working at the same time)
   180 Push Presses (75#)
   240 KB Swings (53#)
   300 OH Walking Lunges (45#)
   360 Paralette Hops

Finish with...(passing ball down the line)
   90 Wall Ball Sit ups (20#)
- This will be the last team WOD I do for a very long time. I felt this WOD for several days after in my shoulders and quads. Weekends are for Oly and recovery...this one kicked the crap out of me pretty good and it doesn't help anything that I'm trying to accomplish at the moment.
  The PPs weren't that bad at all. The swings started to get easier as time went on. The lunges just destroyed me. My shoulders were burning at the time. I woke up the next day and my quads were a wreck for 2-3 days....the hops didn't help either.


8.13.12

OWOD
7 x 2 Clean off blocks (BTK) + 1 Jerk
bar progressions
135(3x2)-185(2x2)-225(2x2)-250 --- 265 - 275 - 275 - 285 - 295 - 305(fail jerk) - 305(fail jerk)
- YEA BUDDY! Back in business on this session! Best clean session of the Summer. All the drill work starting to pay off. Didn't have any catches on my toes today. Timing felt great and hips felt fast. Striking the bar really good today. All 4 reps at 305 felt fantastic! Struggled with the jerk a bit, but that is a whole other story. I actually felt very solid in my jerks all the way up to 305 and then it just fell apart. Part of it was probably because I wasn't very focused because I was so happy about the cleans.

305# Double (2nd set)

Back Squat - 5 x 3 @ 85% (460 1 RM)

225(5)-275(3)-315(3)-365(3) --- 395

- All reps were well earned. I will say I started to get into a little groove on the last two sets and they seemed much lighter than the first three sets. 

Clean Pulls - 2 x 3 @ 335#

- Pretty sloppy. Feeling a little fatigued at this point. Should have brought it down a bit. 

OH BB Carries - 4 x 75' @ 205#

- Needed to get some OH stability work in. Feels great on the shoulders and core. Good work on this one. Glad it dried up enough to get these in outside. 

Chinese Arches - accumulate 3:00 w/ 35#

1:10 (:50 rest) - 1:00 (1:00 rest) - :50

- Gotta keep building up the back side. Good posterior chain work!

WOD

4 rounds FT:

   5 Burpee Box Jumps (24")

   10 Ring Rows

   15 Sit Ups

= 6:11

- Not very good effort on this one. I just plugged along til I was done. Everything was UB, except last round of Ring Rows. I was drenched in sweat from all the previous Oly work and just drained all together. Couldn't get motivated to put a better effort in.    

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.

Tryin' to Keep Up

   Been staying up late watching the Olympics and I forgot all about keeping this thing updated. Didn't realize I was 5 workouts back. So here is a quick run off...

7.26.12

Strength
Front Squat - 6 x 3  @ 80% (375 1RM)
bar(10)-135(5)-185(5)-225(3) --- 300

WOD
Fran
  21-15-9
   Thrusters (95#)
   Pull Ups
= 3:30
- Heading in to this my goal was going sub 3. I got 3:10 (pull ups completely UB & 15# lighter) back in November 2011. Unfortunately, I did not get it this time. Thrusters were all UB as they always have been, but my pull ups were broken up a bit. I did the first 21 butterfly kip (first time I've ever done that), but it blew my arms out. I can't remember how broken the last two rounds of pull ups were, but they were and that's where I lost time.


7.27.12

Strength
Push Press - 6 x 3 @ 80% (300 1RM)
bar(10)-95(5)-135(3)-185(3) --- 240

WOD
3 rounds FT:
   10 Power Clean (135#)
   200m Run
   10 Shoulder to OH (135#)
   200m Run
= 9:29
- All reps UB. I was very happy with the effort on this one. My runs were above average today. I felt real good on the bar. Solid effort today.


7.28.12

Team WOD (partnered with Michelle S. & CT)
   In teams of 3, complete: (everyone works at same time)
  4800m Run
  75 Box Jumps (24")
  150 Ball Slams (30#)
  300 HR Push Ups
  450 DUs
= 26:36
- Late night last night with friends meant I didn't get up early enough to get my Oly in so I stuck around for Team WOD (I know...twice in two weeks...crazy). Solid WOD. We all ran a mile to start and then just chipped away at the work the best we could. We split it up evenly amongst the 3 of us.


7.30.12

OWOD
Snatch off Blocks (ATK) - 7 x 2
bar progressions
95-135-155 --- 165 - 175 - 185 - 195 - 195 - 205 - 205
- These felt real good. Most were power snatches because my shoulder was still feeling pretty tight and making it difficult to get down. I had some very nice reps at 205 along with a miss per set. I was able to get all the way down by then and was landing flat footed. Felt like some things really clicked today in my vertical pull.

Snatch Hi Pulls - 4 x 3
185 - 205 - 225 - 225
- Focused on hitting positions on the way up, getting to full extension, and pulling bar to chest (not the other way around).

Strength
Back Squat - 4 x 3 @ 75% (460 1RM)
between sets...2 High Box Jumps (40")
225(5)-275(3) --- 345
- Little bit a deload this week. Box jumps weren't strenuous, but helpful to add some explosiveness to the work. Everything felt good.

WOD
3:00 AMRAP
  7 ring dips
  7 wall walks
  15 sit ups
 -1:00 REST-
3:00 AMRAP
  7 pull ups
  7 burpees
  15 supermans
= 1+9 & 2+24
- This was terrible on the shoulders. The first 7 wall walks destroyed me. I got two more in before the buzzer, but I was shaking like crazy...I seriously thought I was gonna crush my face possibly. Pull ups were all smooth butterfly and UB. Just kept moving on this one. Supermans are active rest...just being honest!


7.31.12

Strength
Press - 4 x 3 @ 75% (225 1RM)
between sets...ME DH Pull Ups
bar(10)-95(8)-135(5) --- 170/12 - 170/7 - 170/7 - 170/4
- Poor clock management on this one. I should have had a little more rest in between sets. My arms died by the end. Felt strong though on the press.

WOD
Complete FT:
 1000m Row
 30 Box Jumps (24")
 800m Run
 10 HSPUs (UB)
= 10:13  (30 HSPUs (10-5-5-5-5) @ 13:19)
-  Wanted to catch CT (9:46...I believe) on this one, but just couldn't make it happen on the run. My box jumps were fast (but painful coming off the rower), but when I hit that run...it took sometime to get em going again. I pushed for 30 HSPUs just because I wanted to keep working on these in WODs when my lungs are blowing so I don't blow up the next time I do Diane. My kip was feeling really good on the first 10..nice, short, steady, and fast. The last two sets of 5 I had to use a longer kip, but it definitely made a difference. Had another click go off in my head during this one...feels good.

Cash Out
GH Raises - 3 x 8

Heavy and Fast

Woke up this morning and my back was feeling pretty stiff. No go on the hill runs again today. Heavy squats were on the board for tonight so I wanted to make sure I was fresh for those.

Strength
Back Squats - 5 x 5 @ 80% (460 1RM)
bar(10)-135(8)-185(5)-225(5)-275(5) --- 365
- These were heavy from the beginning! Every set was well earned and good rest periods in between were needed to get through them. Still feeling really loose in my descend and I can't figure out why. I need to get some vids to take a look.

WOD
20-15-10-5
   Box Jumps (24")
   KB Swings (53#)
   DUs
= 4:12
- I was moving well on this one. Heard some horror stories about legs giving out on the 15 box jumps after the heavy squatting. I missed my 2nd jump in the 1st round, but after that I money the rest of the way. Made it through the 15 okay. Swings for some reason continue to aggravate my back. I can hang clean/snatch whatever and not feel a thing, but stabilizing the down swing of the bell just tears my back side apart for some reason. To compensate I typically turn my swing into a hi pull and press out type maneuver. DUs I believe were all UB. Very happy with the pace I was able to keep on this one.

Cash Out
20 Ring Dips - 8, 17

Slowly Recovering

 The increased volume and heavy loading leading up to the Deuce took it's toll on my body more than I thought it would. I compacted my wrist the weekend before the comp and the tweak of my shoulder at the comp really needed some R & R so that's what I gave it. I took two days off following the comp and decided to jump in for a light AM Oly session and a PM Back Squat max & WOD. Here's how that went...

7/11/12
OWOD (AM)
3 Pos. Clean (low to high) - 7 x 1
bar progressions
135-155-185---205 - 225 - 225 - 235 - 245 - 255 - 275
- Any type of OH movement was causing some serious pain so I skipped the jerk work that were supposed to follow the cleans. Externally rotating my right shoulder was tough. Every time I snapped my elbows under the bar I could feel a tight pull on the outside of my shoulder. It wasn't painful, but very tight. Cleans felt strong and fast considering how my upper body felt. I wasn't expecting to get up to 275, but I couldn't resist with how smooth everything was feeling. I failed the hi hang at 275, but picked the bar pack up instantly and nailed it.

Strength (PM)
Back Squat - Find 1RM
bar(10)-135(8)-185(7)-225(5)-275(3)-315(3)-365(1)-405(1)- 425 - 425
- Very disappointed. This is 30#s under my last max. My legs just felt dead. Don't know if it was from the clean work earlier or what, but I was very frustrated. I got under 425 and it felt heavy. It surprised me on the first attempt. I was ready for it on the second try, but I called it a day after that one.

WOD
3 rounds of:
   400m Run
   25 Wall Balls (20#)   [UB/UB/11-9-5]
   10 Pull Ups   (all UB)
= 10:00
  My buddy, Toolz, came to WOD with us tonight. It's always a good time when he comes around. I know he's a got great motor and can push through some serious pain so I know it's going to be a challenge to beat him. He's not running on all cylinders just yet because of a recent knee surgery...so I'm not gonna lie...beating him tonight was bittersweet. Goal was to go UB on the wall balls and beat Toolz. Since he's got a bum wheel our runs were about the same. We stayed neck and neck for the first two rounds for the most part. We got back to the wall balls in the third round and he broke first and I broke a few after him. I was able to stay ahead of him the rest of the way. My buttterfly kip was on point tonight! Wish it was this smooth at the comp last Sunday...I would have definitely got a sub 7 on WOD 2.


I took the family camping for a long weekend up North to Governor Dodge (beautiful place...you should really go if you have the chance and are into camping). We had a lot of fun in the Sun and relaxing with some beers and friends around the campfire at night. I got back to work Monday morning with an AM Oly session...

7/16/12
OWOD (AM)
Hi Hang Snatch (off the blocks) - 7 x 2
bar progressions, Muscle Snatch sets
95-115-135-145-145-145-145-155-155-155(1x)-155
- Kept the load light because my shoulder is still giving me problems. I was constantly working the lacrosse ball on it between sets to get it to loosen up a bit and it helped slightly. Most were power snatches due to shoulder mobility problems. Anytime I received low the pain would bring me right on to my toes. I tried to do a couple of sets power snatching and then lowering into the bottom under more control, but the same thing would happen. I would get about an inch or two above parallel and feel a twinge and go right to my toes. Frustrating for sure so I hope it works out soon. Other than that it was solid work.

Back Squat - 5 x 5 @ 70%
225(5) --- 320
- Adding some more quality volume to this strength cycle coming up and today was the start. This sets actually got easier as the sets moved on. Felt good. Focused on bar speed and engaging the hips throughout.

WOD (PM)
Diane
21-15-9
   Deadlifts (225#)   [all UB]
   HSPU   [18-3/6-2-2-1-1-1-1-1/2-1-1-1-1-1-1-1]
= 12:01
- Arrggg!! I was pumped for this one. I really thought I was gonna have a time around 6ish, but I was way off. I got through my round 21s at 1:30ish and feeling great. I blew through my 21 HSPUs, kipping all of them with only one break because I lost balance on my kip. Felt real good still going into my round of 15 and then BOOM...they were gone. I didn't feel like I was pushing too hard. I was trying to pay attention not to take my shoulders to exhaustion, but I guess I missed it. I think I spent something like 5:00 on the round of 9 HSPUs. It was brutal and frustrating...2:00 slower than my time in October 2011. On the bright side...somehow my shoulder tweak loosened from all the work...I'm not kidding.


Legs were feeling the squats and deads from yesterday so I passed on the hill work this morning. Shoulder again felt a lot better getting out of bed this morning. Crazy considering what I put it through yesterday, but it felt better and better as the day went on.

7/17/12
Strength
Press - 5 x 5 @ 70%
bar(10)-95(5)-115(5) --- 155 x 3 sets, 160 x 2 sets
- Felt strong. No problems from the shoulder at all. Wrist is still tender, but okay once they're strapped up.

WOD
800m Run   (4:00)
150 DUs   (6:18)
800m Run  
= 10:41
- I really wanted a sub 10 on this one. I knew I would have to do something special on the DUs, but just couldn't get it done. I left for the second run thinking I still had a chance, but had to get moving and I thought I was, but according to the clock...I wasn't! Should have been better on the rope. Really having trouble stringing more than 50 together lately.

Here We Are...

Monday before the comp. I felt a little drained from being out in the heat yesterday at the race track, but it was for a great cause so I'm not gonna sweat any lingering affects from it. Got in early for my first Oly session this week and after we got started on CF Prevail's newest equipment addition...Jerk Boxes!!


OWOD
Snatch - 3 x 1 @ 85% [195#]
bar progressions
95(3)-135(2)-155-155-165-175-185 --- 195 -195 -195
- Feeling a little stiff from the weekend in my back. Wrist was a little tight from the heavy loading Saturday so I was dealing with some weird twinge in my right arm, but otherwise felt good. I had some small walkouts on all 3 working singles, but nothing major. Still felt very good about the lifts in general.

Clean & Jerk - 3 x 1 @ 85 [265#]
225-245 --- 265 - 265 - 265
- Wrists were pretty tight from the beginning. I missed the first lift because my fingers rolled off on the clean and I lost the bar when I tried to pop and re-grip. Second lift was solid. Third lift my fingers rolled off again, but I was able to get them back on barely. I caught my wrist wrong on the jerk and fought it out a bit to stabilize, but let it go before I would call it a good lift.

Back Squat - 4 x 2 @ 85% [390]
315(5)-365(3) --- 390 - 390 - 390 - 390
-Felt strong and fast on these. Good adaptation to weight.


After the OWOD, we started building these beauties....

... it took all day (12+ hours), but they will be well worth it when it comes to building speed under the bar and power overhead!

Lots and Lots of Legs

As I write this tonight I can feel the DOMS creeping into my thighs. Last two days I've put a lot pressure on em. Gettin' a little tight, but I'm recovering well. Golfed for the first time in 2 years yesterday...it reminded me why I don't try to get out anymore...I'm terrible. I'm pretty content being terrible that way though so it's okay. I have my shots here and there, but I do enjoy a good cart ride in the sun. It'll be a long time before I ever play 18 holes again though. My ADD can't handle being on the course that long. Here's the run down of the last two days.

6.26.12
Hill Work @ Hart's Hill
5 bounds x 5 (roughly 48' covered)
50yd Sprints x 10 (:75 Rest)
- Stayed with the same volume this week because of the comp coming up. I probably will skip the hill next week altogether until the comp is done. Took the rest time down to see how my lungs and legs would respond. Still felt real good. Actually, I think I recovered faster and better than last week when I gave myself more time.


6.27.12
OWOD
Snatch - 20:00 to a heavy single (more like 30)
bar progressions
95(3)-115(2)-135-155-165-175-185-195-205- 215 - 215 - 215 -215 - 215 - 215
- As I headed North on this one I was feeling really good. I actually thought til 215 that it might be a PR type of day. 207 is 90% so I'm still working in the range that I would like to be in. I would like to be a little more consistent heading into the comp, but we'll see. Turnover is killing me right now. I was supposed to some Snatch pulls, but with all the misses today I figured I would skip them. I recorded my 3rd attempt, but of course I made it easy so the vid wasn't much help. I used straps today once I got above 200 because my forearms were just fatigued...maybe from golfing...I don't know.

Back Squat - Doubles; 10:00 EMOM @ 80-90%
135(8)-225(8)-315(5) ---
365 - 365 - 365 - 385 - 385 - 385 - 405 - 405 - 405 - 405
- Needed some nice heavy lifting to blow some frustration off from the Snatch work. Been wanting to do some ME work on squats for awhile now. Looking back I would have done 365 x 2, 385 x 2, 405 x 3, and 415 x 3. Don't get me wrong those last 4 sets of 405 were well earned, but I would have like to have gotten to 415 for at least 2 sets. Not gonna get back to 500 taking the easy way out. I have to keep that in mind when going under the bar more consistently.

WOD
10-1
  KB Swings (53#)   (All UB)
1-10
  Box Jumps (30")   (yep..I had some misses and pauses)
= 5:27
- I've never done tall box jumps before and now that I've done em...I don't get all the fuss about em. If any thing they seemed a little easier to rebound off of them because you had to slow down and step off correctly. Once you get used to the drop, I don't think it's any different than a regular 24" box. KB swings were money tonight, usually they tear my POC up. I should have used the bigger bell, but I was more focused on working the box jumps than anything else.

Not Fast Enough

Got up early today for some Oly work at Prevail. Felt a little stiff, but well rested. Need to get my morning mojo back because I sure didn't have it today.

OWOD
Snatch - 7 x 1
Bar Prog.
95(3)-135(3)-155-175 ---
185 - 195 - 205 - 215 -215 -215 - 205
- Wheels just fell right off this morning. I felt good through warm ups and solid on the ladder up. I stuck 205 clean and at that point thought I'd be moving up to 225-230ish again today....insert SCREECHING BRAKE NOISES. I got to 215 and fell apart. I don't know if my back just started to fatigue or what. My pull started coming out and when I tried to bring it back in on the next two reps everything just felt off. Following my 3 strike rule, I brought it back down to 205. I got it, but it was UGLYYY!! Some days you got it and some days you don't. Added some more volume to the body this week probably just needing some time to adjust.

Back Squat - 5-3-1+@75-85-95% [425]
225(8)-275(5) --- 320 - 365 - 405(6)
- Surprise Surprise!! I got under the bar at 225 and thought 405 was gonna be pretty rough today. Thought the same thing after hitting 365 for 3. The bar felt light at 405 for some reason and I hit 3 without pausing and gained some motivation for 3 more. I found a nice bounce out of the bottom and called it at 6. 7 or 8 was a definite possibility!

Snatch Pulls - 4 x 3 (heaviest possible)
225 - 235 - 245 - 255


WOD
"Jackie"
1000m Row   [3:43; 20 s/m; damper@6]
50 Thrusters (45#)   [all UB]
30 Pull Ups   [15-5-2-2-2-2-2]
= 7:21 (:54 PR from Dec 11)
- Real happy about this one! Last time I blew everything I had in row and died on the thrusters and finished with a time of 8:15. A took this one on a little smarter this time. Took my time on the row, I think it was probably still a little too fast. Very pleased I pulled the thrusters off UB. I had a lot of pauses to shake my legs out, but I never dropped the bar (CT made sure of that). Got to the pull up bar and was hoping to get 20 on the first set, but couldn't. I probably could have gutted out a 3-3-2-2 on the last 10 to shave off a few more seconds, but oh well.
 I was real happy to see this one come up for two reasons. Two of my best friends did it recently and they both beat me, so I was anxious to settle the score (I lost to the small one by 6 seconds and smoked the big one by about 40 seconds). The competition I will be participating in has a modified Jackie as one of the WODs I will have to do on day 2, so this was a good practice session.

Settling In

School is out and Summer is in full go! Had a busy weekend, but well worth it. Started off at CF Carbon for HOPE on Saturday. BBQ'd at home on Sunday with my family to celebrate my son's 1st birthday. Woke up early Monday to fly to Vegas for my oldest nephew's HS graduation (one we are all relieved he made it to). Spent two days out in Vegas with my family relaxing and getting some much needed quality time in with my mama, sisters, and all my nieces and nephews by the pool at the Golden Nugget. Took the red eye home Wednesday morning and...BOOM....daddy day care Summer has begun! 
Got some good training plans ahead this Summer! Looking forward to hitting some buddy WODs my friend's new garage gym and getting some weekly WODs in with two of my best friends once they get up in running. Good times ahead for sure!! Diet is back on track! Double days start next week...stay tuned!
During all that running though...I did manage to get a few WODs in here and there. Another quick run down...

6.8.12
OWOD
3 POS. Snatch - 7 x 1 (heaviest possible)
bar progressions
95-115-135-155-165-185-185
- pretty lazy day. Super sun burned from a pool party the day before, which made it a little annoying to get into a good position. I used straps for this work. Probably shouldn't have skipped right to 185#, but I was feeling too lazy to break it back down from Charlie's set. Not a very focused OWOD.


6.9.12
"Hope" @ CF Carbon
3 rds of:
 1:00 Burpees  [20-10-5]
 1:00 Power Snatches (75#)   [20-15-??]
 1:00 Box Jumps (24")   [15-??-??]
 1:00 Thrusters (75#)   [??-??-??]
 1:00 C2B Pull Ups   [10+ each round]
 1:00 REST
= 211
- My goal going in was to try break 230. I was in the last heat of the day so I got to see all the results from earlier in the day...I knew it would be tough. My metcon is pretty weak right now and again...mentally didn't know if I was willing to commit going in. Unfortunately, I didn't get to record my scores for each round, but I do have some rough estimates. 
  I felt pretty good after the first round. I tried to go big without killing myself too much and managed to grab 10-15 seconds of rest at the end of each movement. I remember coming into the 2nd rd rest period really thinking I was going to puke. I burned out in the second round. I flat out pussed out on my 3rd round burpees. I did 5and stopped. I had like 40 seconds to go still that I chose to rest with and hoped I could recover enough to make it up on the other movements. It was a sissy idea! One I am not very proud of. I tried to make up through the rest of it as best I could. Thrusters were another one that I should have made up more ground on, but just didn't fight it enough. This is one of those WODs that I just can't say I'm proud of myself for...it was not my best effort.


6.13.12
Strength
BTN Push Press - 3-3-3+@70-80-90% [250]
bar(10)-135(3)-155(3) --- 175 - 200 - 225(4)
- Barely slept on the plane home. Got a few cat naps in watching the kids through out the day, but I'm dragging big time. Running late to class so I didn't have time to stretch much so I chose to go BTN instead of front rack, body just wasn't haven't it any other way.
WOD
Mile Run (8:15)
 21-15-9
   Ball Slams (30#)
   Pull Ups (15.6-5.5.3.2-3.3.3)
400m Run
= 15:01
- I thought I was doing much better on the run. I was expecting a 7:55-8:00 finish. Got right to work on the ball slams. Butterfly felt real good today. The ball slams got real heavy after the 21 pull ups. My lungs were on fire for most of this one. I need to breath better when I butterfly. I dropped most of the time just because I had no wind coming in. I think I was holding my breath for some reason. The last run was rough on the lungs. Arms were real heavy. Pushed the best I could.


6.14.12
Strength
Back Squat - 3-3-3+@70-80-90% [425]
bar(10)-135(10)-185(8)-225(8)-275(5) --- 300 - 340 - 385(6)
- Little stiff today, despite a good mid day mobility session during nap time. Legs were feeling a little dead from the run yesterday and lack of rest still I think. Very pleased with the 6@385 though. 
WOD
5 rounds FT:
 20 Sit Ups
 10 Shoulder to OH (115#)   [all UB]
= 4:43

2:00 REST

5 rounds FT:
  10 Sit Ups [all UB]
  5 Shoulder to OH (115#)   [all UB]
(don't know time because someone turned the friggin clock off on me)
- Decent WOD. I thought about bumping the weight up to 135#, but chose not to because I wanted to make sure I kept moving...fast. I think 135# would have been the right choice in the end. Rounds 1 and 2 of sit ups were at a solid pace. The last 3 rounds got slower and slower, but I did keep moving at least. I felt good still at the end of the WOD, but I wanted to get a little more volume out of it since I missed the beginning of the week. I rested 2:00 and went after it again. I cut the reps in half because the sit ups would have been terribly slow and defeated the purpose of the extra rounds. Looking back I should have went 10 and 10 in the extra rounds or bumped the weight up maybe.

Cash Out
ME DH Pull Ups - 2 x 11-9
Strict T2B - 2 x 12
*alternating sets*

GHRaises - 3 x 8
GHD Hip Extensions - 3 x 12 (25#)

Quick Game of Catch Up

The last two weeks of school have been hectic. Been pretty busy shutting down shop around the school and cleaning things up for the Summer. This is just gonna be a quick run down of what has transpired since my last post...

5.29.12
Strength
Floor Press - no 1RM on this one so I just tinkered with some weight. FPs have been causing some weird elbow twinge/pain so I'll probably be laying off of these from now on.
bar(12)-135(12)-175(10)---225(8)-245(8)-265(5)

DH Pull Ups + ME Kip (in between sets of Floor Press) --- 8+5 - 6+5 - 4+7

Back Squats ---
   bar(10)-135(10)-225(10) --- Banded Squats - 225 + reds (6) - 225 + blues(6) [both were too light]
   Squats w/ hanging KBs --- 3 x 5 @ 225 + 24k bell
-Pretty tight from the Stars and Stripes WOD the day before. Deload week so I was playing with some ideas for the squats. I really like banded squats so I was playing with them a bit, but we just don't have the right equipment to keep the proper tension on the bar to make it worth while. Hopefully, we can get some chains in the gym this Summer.

TGU - 3 x 3 @ 24k


5.31.12
Strength
Push Press - supposed to be deload, but my gym appearance has been sporadic so I went heavier
bar(10)-95(8)-135(5)-155(5) --- 165(5) - 175(5) - 185(5)

WOD
5 rounds of:
   40 DUs (UB, 1 miss per round after that)
   10 Push Press (95#) (all UB)
= 3:59

5:00 REST

2 BONUS rounds
= 11:40
- We did this one a while back, but the movements were in reverse order. I was pumped...I PR'd by :13 seconds. I was a lot calmer with the rope despite the miss each of the last 4 rounds. I was only gonna take a 4:00 minute rest at first, but something happen and I lost track of time. I had planned on doing 3 rounds, but my shoulders were burnt out. I had 6-7 misses on the rope in the second bonus round so I called it.

6.2.12
OWOD
Snatch - 8 x 2 @ 80%
bar progressions - 95(3POS. x 2) - 135(2) - 155(2) - 165(1x1) - 175(x11) ---
80%=185# (1.1 - 1.x - 1.1 - 1.1 - 1.1 - 1.x - 1.1 - 1.1)
- Two misses were out in front. I had several sloppy stand-ups in between the misses, usually on the second rep. Last set of the day felt fantastic...solid pause at the bottom, stable. Good work all together. It took me a while to remember some of the things I changed during my PR night, but once I did everything fell right into the groove.

BTN Sn. Grip PP - 4 x 3 (heaviest possible)
185 - 205 --- 225 - 235 - 245 - 255
- Next time I should start at 245 and ladder up from there.


6.4.12
Andy's Bday WOD
3:00 AMRAP KB swings (24k)   (70)
   3:00 REST
3:00 AMRAP Row for Cals *damper@10 (60)
   3:00 REST
3:00 AMRAP 20m Prowler Push (95#)   (8)
   3:00 REST
3:00 AMRAP Hang Power Cleans (60k)   (28)
= 166
- My wife and I WOD'd with my bro in law tonight for his birthday at his place. It's nice because he has a ton of equipment. It was tough. This WOD put me on my butt when I finished. My traps were sore for a few days afterwards. Always a good to time though WODing with family.


6.5.12
Strength
Back Squat - 5-5-5+@65-75-85%
bar(10)-135(10)-185(10)-225(8) --- 275 - 320 - 365(12)
- Squats felt solid. On the 12th rep my back started to fatigue. I felt like I was in good posture until the end, but I was told otherwise once I put the bar down. My legs felt these for a while to come. Reps felt good though. I was originally shooting for 8ish, but I POC was firing real good and my speed was about the same start to finish.

WOD
4 rounds of:
1:00 AMRAP Power Snatches (75#)   [15-15-15-13]
1:00 AMRAP Box Jumps (24")   [20-20-15-24]
= 137
- I got to class late and was in a rush from the beginning. I had to do the WOD on my own after everyone else finished. I didn't realize this was "Hope" practice til after the 1st round. My original plan was to just go and burn out, but after back squatting...pacing became a better option. I had some goals going in and just tried to stay with them through out.


6.6.12
OWOD
Clean & Jerk - ladder up to a heavy single
bar progressions
135(3)-185(3)-205(2)-225-235-245-255-265(x.1)-275-285
2 x 2 @ 255 (90% of 285)
- My back was pretty fatigued from the start after yesterday's back squat work and my legs were real stiff from the work as well. Felt uncomfortable in my jerk tonight. Right wrist was sliding into place and it was causing some discomfort as weight got heavier. 285 was a good stop tonight. Added some doubles of my heavy single at the end for a bit more volume.

Clean Pulls
4 x 3 @ 315

Just One of Those Nights

Woke up this morning feeling pretty good. My hamstrings are still lit up from Monday's WOD. Got to Prevail pretty early so I could get some more mobility in before the WOD tonight. The mobility seemed to work just enough.

Strength
Back Squat - 3-3-3+@70-80-90%
bar(10)-135(10)-185(10)-225(8)-275(5) --- 290 - 335 - 375(8)
- Felt good dropping into a deep squat tonight. After the first working set I was worried about some lumbar issues at the bottom, took some vid, and everything was still okay. Needed some inspiration for the last set, which I accepted from Charlie and Brandon. Those 8 reps were well earned.

WOD
FT:
 Mile Run (7:48 PR)
 20 C2B Pull Ups (10-3-2-2-1-1-1)
= 8:54
- Goal tonight was to break into the 7s on the mile run. I was pretty happy when I ran through the bay door and heard "7:48" called out by Brandon. I felt pretty good when I finished too. I jumped right on the bar and got after the pull ups. Ripped off 10 and then I thought I felt a tear so I dropped. It was fine. When I got back on, my wind started catching up to me and I just couldn't get more than a few off at a time. Overall, I'm pumped about the mile...that's moving for me!!

OWOD
Work to a Heavy Clean & Jerk
bar progressions
135 (C, FSx2, J)x2 - 185x2 - 225 - 245 - 255 - 265 - 275 - 285 - 295 PR - 305 PR
- I be honest, I wasn't expecting a PR tonight. It's been weeks since I've felt comfortable with my jerk, upon receiving a clean. Tonight though, it worked! I felt really good. Dont' get me wrong...my transition to the jerk is still "under construction", but tonight it worked. My earlier sets were rough, thought maybe 265ish might be the heaviest I go. At 255, I tried to lift with my mouth open to relax a bit more and my pull felt totally different and much faster. I continued to do so throughout the rest of the lifts and everyone felt just as easy as the last. My jerk was rough and loose at 285, but it was fixable and my clean was coming up to easy to quit. 295 was a solid lift. 305 I was slow coming through the hole on the jerk and drove it a bit forward, but there was no way I was letting it go. Super excited to finally be able to Jerk 300+ again and this was an ALL TIME PR, which makes it the most important one I've hit since starting CF. 

Clean Pulls - 4x2@315# (as heavy as possible)

More Time

These last few weeks have just flown by. I've been going going going with everything. My body is starting to cave a little bit. I've been fighting off a slight cold or allergies for the past week. I'm excited for the end of the season for my athletes to do well and for a bit a slow down to come. Feeling a little tight today. Crammed as much as I could in today knowing I wouldn't be back for a few days due to track commitments.

Strength
Back Squat --- 5-5-5+ @ 65-75-85% (TM:415)
bar(10)-135(10)-185(10)-225(8) --- 275 - 315 - 355(9)
- Starting an 8 week Wendler cycle this week. Legs felt good once I got nice and warm. My knees felt stable and my depth felt great at the bottom. Really felt like I may have gained an inch or two in depth. I was hoping for 10-12 on the 3rd set, but I let it go halfway up on the 10th. I could have fought it a little more and probably had it....looking back I should've...I punked out!

SWOD
BTN Split Jerk --- 3-3-3-3-3 *working up to a heavy triple
135(5) --- 185 - 205 - 225 - 245 - 265 - 275(2)
- This was supposed to be from the front rack position, I changed it up and went with BTN. I've had some tightness in my elbows in my rack position and just didn't feel comfortable with triples dealing with that and the load on my back bringing the weight down. First two sets took a bit to loosen up, elbows were slow, weight felt heavy. At 225, everything clicked and the weight felt light and elbows locked easily. 265 felt just as easy as 225. I should have had 275 for a triple. The first two reps were money. I rushed the 3rd and lost it forward. Called it a day.

Cash Out
4 rounds FT:
 500m (1:34.6, 1:38.3, 1:40.5, 1:43.2)
 3:00 REST
= 6:35 (rowing time)
- My goal was to stay in the 1:30s...I failed. I outpaced myself on the 3rd set. The 4th set I was winded and my legs gave way.

Double PR!

4/22/12

WOD
3 rds FT:
 500m Row
 50 DUs
= 8:27


Woke Tuesday morning with nothing, but squatting on mind! Wasn't sure what to expect as far as PRing goes, but I knew I had improved. I PR'd 2-3 weeks in to the cycle. If you look back I tried to change to those numbers and that didn't work out well so I've been working off of a lower max this entire cycle. I know my back has gotten stronger and my form has gotten better so I was pretty sure I was gonna PR again tonight.

Strength
Find new Back Squat 1RM
bar(10)-135(10)-185(8)-225(5)-275(3)-315(2) --- 365 - 405 - 430 - 460 PR - 475
- Kept my hoodie on the entire time so I would stay warm and keep a good sweat going. I felt really solid. Trying to eat clean these days and I think that may have hurt me just a bit. On the way to the gym, my energy was dropping so I slammed a few protein bars for a boost. Got under the weight and I didn't have that "pop" I've had for the last few weeks. Bar felt heavy at 365 :( Made it to 430 and felt good. Went to 460 and it put up a pretty good fight. I knew I might have one more good push in me so I made the jump to 475 and started out of the hole and bailed because I just slowed down too much. The goal was to close the 500 gap as much as possible. Chipped away at it a little more today and I'm happy with that. It'll come!

Back Squat 460#

5:00 REST

Find new Press 1RM
bar(10)-95(10)-135(5) --- 165 - 185 - 205 - 225 PR - 230
- Had to pull double duty because I was a day behind in maxes. I knew I blew through a lot of energy in squats so I just wanted to get this one done. I knew from the past few weeks of the cycle where I was gonna end up at anyway. I haven't PRd in press since last June so I was well over due here! I used a false grip and drove it straight through. Went up so easy I was convinced I may have another 5#...hahaha...I was wrong! Extremely happy with the start of the week...2 PRs...solid!!

WOD
15 Snatch (125#)
15 Ring Push Ups
12 Snatch (145#)
12 Ring Push Ups
9 Snatch (165#)
9 Ring Push Ups
= 6:51
- I was pumped for this WOD when I saw it on the schedule. I enjoy ladders. If I would do this one again I would change the weights to 135, 155, 175 just for the sake of the weight change. Having to deal with the 5# plate became a pain chasing around. Really focused on being as fast as I could while keeping my technique as sound as possible. It worked well. I made sure my set up was square every time and it paid off. I didn't miss any reps the entire ladder. I caught a few early ones on my toes rushing through a little faster than I should have. The ring push ups were cake all were UB. The only thing I noticed the push ups do was burn up my thighs and core from staying in the plank.

Great night at Prevail!!

Cash Out
30 GHD Back Ext. (25#) (20-10)
30 GHD Rev. Hypers

Tougher Than Expected

Finally starting to recover a little bit from the WODs earlier in the week. My lats, shoulders, and wrists took a beating...more than I initially thought they did. My back is pretty tight today too from standing on the uneven ground at the track meet yesterday and being out there all day today for class too.

OWOD
Clean & Jerk --- 5 x 3 (70-80%)
progressions with PVC & Bar for warm up
135(3) - 185(3) --- 215(70%) - 225 - 225 - 225 - 225(74%)
- This was a lot tougher than the snatch work last week. 215 was no problem. The 1st rep at 225 was smooth, the 2nd rep smooth, and 3rd rep the jerk was terrible tough. That was the story just about every set at 225. My jerk technique needs to clean up before I went up any higher. The main problem was positioning my hands for the jerk in my rack position. I clean with 2-3 fingers on the bar. Getting my 4 fingers back on the bar to jerk is rough. I have bad mobility in my wrists which is probably the base of the issue. Tighter than usual lats (from Helen) didn't help either. I did work out a few kinks in my drop under the bar on jerk. I was getting way to forward before instead of sinking which caused some serious stress on my low back. Focused and developed some self cues to keep that back glute tight in my split and that really seemed to help a lot.

Back Squat --- 5@60%, 5@65%, 5@70%, 5@75%
255 - 275 - 300 - 320
- Missed yesterday's strength so I added it in tonight. Deload week getting ready for Max week. For lighter weight, it was a little tougher than expected after all the cleans. I focused on staying as fast as I could out of the bottom and keeping the reps moving.

Clean Pulls --- 4 x 4 @ 105% (320#)
- Used my wraps. Solid pulls tonight. After all that work my back felt pretty strong still. Kept good position throughout the pulls.