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.

Missed One

Some how I forgot to add this workout in last week. Here it is...

Strength
RDLs --- 5 x 5
225-275-275-275-275
Static Ring Holds
1:00 - :45 - :45 - :45 - :45
- Solid work on the low back and hamstrings today. I felt these for days after. If you read the latest Talk To Me Johnnie blog, he talks about Louie Simmons belief in weak hamstrings and low back problems. Love to use as prevention and recovery.
- Static holds added a change of pace to work on some stability and strength on the rings. Goal here is to find your hollow and rotate externally for more efficient hold. Being able to externally rotate was extremely difficult for most.

WOD
2 rounds FT:
400m Row
 10 Box Jumps (24")
 20 KB Swings (24k)
 30 DUs
400m Run
= 12:15
- Wanted to get a WOD in that I could keep pushing the pace, but wouldn't damage me for 12.4. This was a good one to do it. I just kept moving trying to build the engine as much as I could. Jumps and swings were all UB. Can't remember exactly about DUs. Again I felt very comfortable on the rower and the run was decent. All in all a good WOD.

Getting out of the funk...

After a few rough nights of sleep my prayers were answered! I couldn't believe it...I finally got a solid night of rest without any wake ups from the kids, Mya, or my body. It felt great! A solid night's rest also meant I felt good enough to make it into the DP. I'm still in a post-competition funk I guess is what it is. The announcement of the first Open WOD didn't help me any mentally either. Trying to work out of it and get back into the swing of things. Hamstrings are still pretty tight from the back squats and that is making the lower back a little tender, but nothing bad. Wrist is finally feeling good again so the few days off really helped. Time to hit it...

Strength
Press  4 x ME UB @ 65% of 1RM(140#)
bar-95(8)---10-8-8-5

Old Fashioned Chin Ups  4 x ME UB @ BW
11-9-9-7
**alternate sets and recover, not a race**
- Another Push/Pull day, which I really enjoy. Press felt solid. Shoulder was a little tight, but loosened up rather quickly. Feeling better and better every week. Threw the chin ups in there just to change things up a bit to hit the pulling muscles a little differently.

WOD
4 rounds FT:
15 OH Walking Lunges (45#) (all UB, 1-2 no reps during the last 3 rounds)
10 Hang Power Cleans (135#) (UB, UB, UB, 6-2-1-1)
5 C2B Pull Ups (UB, UB, 3-F-2, 1-F-1-F-1-F-2)
= 7:31
- Not very happy on this one! I paced this one a little too slow between movements. Plan was to do everything UB. Arms were pretty roasted from strength, but I still thought it was doable. My walks to and from movements were used to catch my breath...I may have walked a little slower than I thought. Sub 7 I thought would have been a solid time for me. I got to the bar for pull ups at 6:44 and the no reps killed me. My grip just gave out on me during the last round of HPCs and never came back. I was moving pretty fast on lunges, but kept missing the floor once or twice within the first 4-5 steps...very frustrating. I don't know...just frustrated. Gotta figure out a way to battle back here and get fired up again to WOD. This whole pacing thing just puts me in a weird place mentally...I'm not a fan!

Catching Up...got some work in waiting around for Oly class to start
RDLs 4 x 5 *work up to a heavy 5*
bar-135-225---275-295-315-325
- I used straps. Felt good. I've missed these the last few times they came up in programming so I wanted to make sure to get some good work in on my POSC.  Trying to do everything I can to make sure the back issues are taken care of for good.

**Snuck some Snatch singles in as well. Working on a better receiving posture and lift off. Posture is getting better, which is taking the stress of the shoulder a ton. Last night the reps felt great on my shoulder. My lift off is still to forward though. Vid is 155# (70% of 1RM)