A Better Feel

Didn't get in as early as I usually do on Saturdays, but I managed to get a good row before coaching. Saw some great work from Tiny and Tara during Oly class, both are really coming along. Got in some high box work of my own after. 

Endurance Row

14:01.8 - 3395m - 2:03.9/500m - 24 s/m

- Had no goals in mind when I started...just row and get a good sweat going. I covered the monitor up so the only thing I could see was s/m. I just wanted to row until class got started. As much as I hate the rower...it's better than a two mile run any day of the week. Wish I had one for the basement...it would be nice in the basement before I head to work. 

OWOD

7 x 2 - Hi Box Snatch (@hip) - heavy as possible, REST 2:00

bar progression

75(5)-95(5)-135-155 --- 175 - 185 - 195 - 195 - 195 - 200 - 200

- Still trying to drill in getting tall, staying on the heels, and proper hip strike. My cock bone has really been taking a beating on low strikes of the bar, but when I get to tall and get my shoulders back...I can get that bar moving and it feels great!! I had some misses in the last 3 sets. I was usually forward in the 2nd catch a bit. The first rep of each set was great, but the 2nd one I would start to wind up and just wasn't bringing the hips through properly. After the miss, I would refocus and be okay. Not great work, but still making strides. 

Snatch Pulls - 3 x 5 @ 225, 235, 245 - heavy as possible, REST :60

- Pretty simple here. Focused on the sweep and keeping the weight on the heels. 

WS Style Sled Drag - 3 x 50m (6 cement squares down & 6 back) w/ 4 45's

- Not very good work here. Need to get a belt to wear during this so the sled doesn't bounce as much. Trying to figure out the weight was tricky too. Last time I dragged on asphalt with a metal skids. The fiberglass skis on the dog sled make that thing move pretty smooth. Load should probably be 5-6 45s next time. 

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.

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.

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?