FGB Prep

My wife and I made it to the 630p class tonight and found out we were the only ones there. It was rather nice. We enjoy being able to WOD together and it's even better when we are the only ones sometimes. We skipped strength for the night so we could get out quickly though and grab a bite to eat with some friends. FGB is coming up so I was excited to have a little prep work tonight. Last year, I hurt my back prepping for FGB. I've come along way in a year and am excited to finally be healthy enough to go do the WOD.

WOD
4 rounds for reps:
 1:00 Box Jumps (20")  [40-37-32-40]
 1:00 Push Press (75#)  [35-30-25-27]
 1:00 Row (cals)  [16-15-15-16]
 1:00 REST
= 328
- Not bad. My goal was 330. I really wanted some volume and I got it. 350 was very doable. I recovered a lot better than I thought during the rest round. The 20" box makes a huge difference. In those middle rounds I had some weird twinge in my right ankle which slowed me down a lot. I stopped rebounding completely. Whatever it was it went away and I was fine again in the 4th. PP were hard to judge. I found a good groove, but staying back on my heels and getting a good rack position is going to be key. I didn't waste too much time on the row. I cranked the damper up to 10 and pulled hard, probably getting about a cal/pull. Once I got to 12-13, I coasted and managed the last few cals as active rest. I could make up some point here come FGB. Excited for a little more prep work this week. The SDHP and wall balls are going to be the death of me in this WOD for sure.

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

Doubles

Got some much needed rest last night. Had an institute day at school so I got to sleep in a little more and see my kiddos before I went to work this morning. I sat around all day at work in meetings...by the end of the day I was dying to be outside and moving around. I was pretty excited heading into Prevail tonight because it was heavy back squat day. My quads are feeling a ton better after running on them yesterday (still thankful for the lessons I learned in solid high school lifting program). Still had a little lingering stiffness, but nothing horrible.

Strength
Back Squat --- 6@70%, 6@80%, 3@90%, 2@95%
bar(8)-135(8)-185(8)-225(6)-265(6)---300-340-385-405
- Felt friggin' GREAT tonight!! Had a ton of explosion out of the hole through every rep. No back pain! Plenty of depth! 405 felt great! I thought about hitting a 3rd rep, but was mindful enough to curb my enthusiasm and save it for max day in a few more weeks. Body is definitely acclimating to the stress of the cycle. Seeing a lot of good squats and numbers from others too. Got to rotate under the bar with Alex and Chris tonight. Chris is getting better and better under the bar.

WOD
21-15-9
 Hang Power Snatches (95#)  (UB--10-5--9)
 Row (cals)
 Sit ups
= 6:31
- Fun WOD. Alex, Chris, and I stayed together and pushed each other. They used the GHD for sit ups (unfortunately, I believe the GHD messes with my back so I stayed on the Abmat). Felt strong thru the snatches. My grip started to go in the round of 15 so I had to put it down just long enough to re-grip. Rows were slow and powerful. Cranked the damper up to 10 and tried to crank out a cal/pull. I was pretty close for most them. Sit ups were sit ups. Good moving WOD and fun with the fellas.

Rest Periods Are Never Long Enough

Happy Monday baby!! Woke up feeling great today! Got plenty of rest last night. Actually made it to bed before 11p and think I was asleep even by 1115ish. The sickness is finally on it's way out of the house and the kids are back to sleeping through the night...just had to deal with Mya trying to sleep on my side of the bed so she could catch the breeze coming through the crack in the window. Got to the gym on time...might have been a minute or two early even...it's BACK SQUAT DAY FOLKS...SO YOU KNOW I"M EXCITED!!

Strength
Back Squat --- 60%x10x1, 70%x8x1, 75%x6x1, 80%x4x1
bar(10) - 135(10) - 185(5) - 225(5) --- 255(10) - 300(8) - 320(6) - 340(4)
- Focus was initiating with the hips back, big chest, flat back, getting as low as possible, and keeping the knees out while driving out the hole.
- Felt very strong throughout all sets. Everything felt light on the back. The higher rep counts are gonna take some time getting used too. Definitely had to work for some reps in the last two sets. Kept a good pace in all the sets.
- Excited to start this new squat cycle and see where I end up at the end of the next 8 weeks.

WOD
3 rounds of:
:45  Row (cals) [20-15-13] *Damper @ 10 for rds 1&2, 7 for rd 3*
:15   REST
:45  C2D Push Ups [38-24-22]
:15  REST
:45  Lateral Hops [56-47-52]
:15  REST
:45  T2B  [13-12-11]
:15  REST
1:00 REST
= 323
- This was a good one. That 15 seconds of rest just disappears as you are walking down the stairs after the row and I swear it never existed whenever I finished my lateral hops. Felt like I turned around to walk to the bar and buzzer blew. I'm getting better at T2B, but I still suck at em. I couldn't find a stinkin' groove in the kip at all. It was terrible. By the third round I found it very difficult to even breath while hanging on the bar because I was so winded. My biggest mistake was moving the damper down to 7 on the last row. I thought this might help since I was getting tired. It did not! All it did actually was slow me down because I was so used to pulling with more resistance that I felt slightly off balance pulling the whole round.
- Good effort...definitely left hurting a bit.

Cash Out
10 TGUs (20k) *alternate arm every rep*
- Needed to work on my shoulder and mid-line some more. Thought about going heavier, but 20k wound up being just right for my shoulder. Gonna continue to work these in after WODs. My shoulder felt great throughout the day afterwards.

Extra Credit (Lunch Time work)
3 rounds of 3:00 running clock
ME UB Strict HSPUs
30 Sit Ups
Rest the remainder of the round
= 10-7-5
- HSPUs were supposed to be the cash out at Prevail this morning, but I chose to do them later at school. My sit ups are super slow so I figured they would be good to toss in there. This was nothing more than just getting in some work on my weaknesses. It did just that.