Oly Work

Grindin'! Got up early to get my Oly work in before everyone else showed up. Love my alone time in the gym. Less talk, more work. Reminds me of the old days in Pat's garage with Greg. Feeling refreshed and ready to get back to work. I only got a few more weeks before competition so I really got to get it in gear.

OWOD

15:00 to establish 1RM
bar progressions
95(3)-135(2)-155-175-195-205-215-225-235-235
- I enjoyed working with the time cap. Made me work on a couple of things: staying focused, dealing with bigger jumps, shorter rest periods, and NOT chasing weight. I didn't have a single miss until 235#. I stuck the 225# cleaner than ever...even held it at the bottom for a three count because it felt so good. I went for 235# as time ran out. First miss was terrible...swung it way out in front, but had plenty of pull though. Time ran out, so I told myself I would only take one more shot at it. Big pull, had it overhead, but just couldn't hold on....very very close!! Time to move one...purpose of the time cap!

Snatch Balance - 4 x 2 (heaviest possible, rest 60-90 seconds)
205-225-230-240
- I actually lost my first rep at 205. Regrouped and everything got a lot easier. 240 was a probably more of fast descending OHS, but being able to control the weight and stabilize once hitting bottom is a big confidence builder.

Snatch Pulls - 4 x 2 (heaviest possible, rest 60-90 seconds)
240-245-250-255
- Solid pulls. Good overload. Positioning and speed felt good through out.

Oh Tabata...

Track season is finally over and I woke up pretty excited to get back to a regular schedule again. Heading in early to get some Oly work in. Trying to fit in Oly more to regular schedule.

OWOD
Muscle Snatch --- bar(10) - 95(8) - 115(7) - 135(6)x3
- Goal was to get some volume on the shoulders and keep the punch snappy and aggressive. First 3 sets were from the hang; last 3 from the floor.

Snatch Balance --- work up to a heavy triple --- 135 - 155 - 175 - 195 - 215
- Goal was to get as heavy as I could handle and get as close to 225 as possible. I definitely think I could have done 225 just fine tonight, but I was running out of time and decided to call it with a solid set at 215.

Strength
Floor Press --- 5-3-1+@75-85-95% (no 1RM for this movement)
135(12) - 225(5) --- 275(5) - 295(3) - 315(2)
- With no 1RM to go off of I was just gonna try and push the most weight I could and I'll try and beat it next time. 315 felt a lot heavier than I thought it would.

WOD
"Tabata Something Else"
Pull Ups (61)
Squats (130)
C2D Push Ups (70)
Sit Ups (60)
= 321
- Screwed this one up right from the start. I was supposed to be counting my lowest scored round, but I thought it was total reps so game plan was all off. I was pretty happy through pull ups. My butterfly kip was pretty smooth for the first 2-3 rounds, than it went to an old fashioned kip. Squats felt pretty good pushing through. The wheels fell off during the push ups. My quads started to cramp midway through and I was hurting. I seriously wanted to wave the white flag for the sit up portion. I kept trying to push through, but I felt like I was gonna puke during the last 3 rounds. I felt extremely nauseous for about 20 minutes after the WOD. I just sat their worried I was gonna puke if I moved to much. I walked upstairs after a while to do some GHD work and it started right back up again. It was a definitely a good push day!

Cash Out
GHD Hip Exten. - 3x15(25#)

Oly Work

Got plenty of rest last night, but felt pretty tight in the hip and shoulder this morning. Heading in for some Oly work this morning. Wanted to get a couple things accomplished....Snatch Balance, Snatch Pulls, and Back Squat (since I missed it during the week). Worked with Charlie and Brandon this morning.

Took a little longer to get warm than I was planning on. Never really was able to get a good sweat started, but had to get moving since I was on a time constraint this morning.

Snatch Balance 5 x 2
Bar (progressions) - 95 - 115 ---135 - 155 - 175 - 185 - 205
- Didn't really have any percentages going in on this one. With singles coming up this week, I really just wanted to work on stabilizing the shoulder at some heavier weight. Plan was to work up to the heaviest double possible. I had no pain in my shoulder this morning, but I just could not get the stupid thing to loosen up and sit back. I battled to get back on my heels all morning because of the shoulder tightness and not wanting to dump the rep. The first rep was fine, but the second rep was the one that kept giving me problems. ARRGGG!
- On the drive home I was kicking myself for continuing to go up in weight. I should have settled in around 155-160 and just worked on being solid. Gotta get smarter!

Snatch Pulls 5 x 2
205 - 205 - 225 - 225 - 245
- Used straps so I could focus on my lift off and clearing the knees to get back into power position. I intended to work up to 105% of my current max. I over shot that a bit, but everything felt okay. All reps felt solid. Tightness in my left hip from yesterday's lunges made it a little uncomfortable to really set at the bottom. First rep I could feel slightly rounded coming off the floor. Lowering the weight for the second rep definitely helped settle in more.

Time ran out for back squats. Bummer!! Today was bittersweet! Work is work.


On a side note...with the urging of a friend and the blessing from my wife I registered for the CF Football competition that is coming up in a couple of weeks. It's basically "Meathead meets Crossfit"...sounds like fun! Who wants to join me?