Great Weekend

Finished the month of August with another PR! I was pretty excited about coming into the gym today in hopes of following up Wednesday's Clean PR. Things went very well. September 1st marks the time of the year when things start to get a little crazy for me...HUNTING SEASON IS HERE!! It's a gonna be tough to get my workouts in during the next few months, especially once Oct.-Dec. come rolling around and the hunting gets good, but I'll do my best not to fall off. Stay tuned!

OWOD

Snatch - est. a new 1RM
bar progressions
75(3x3)-95(2x3)-135(3)-155(2) --- 175 - 185 - 205 - 215 - 215 - 225 - 225 - 235 - 245 - 245
- My hips and timing felt great from the start. Felt really fast and smooth the entire night. I kept my long sleeve on to keep the body temp up and I always think that helps to stay nice and loose. I was feeling really confident after hitting the 235# because it felt very fast. My bar speed on my lifts now compared to the beginning of the Summer is night and day. All the time spent in the gym and dissecting youtube clips of great lifters, reading this and that, and being super critical of myself is really starting to pay off. I should've stopped at 235#, but I was just too tempted. I'll just say 245# is very close!!

Snatch 235#

245# Miss

went home and got about 5 hours of sleep...walked to the bathroom and my hands and shoulders were just aching...laced up my boots and grabbed Mya and my shotgun...God rewarded me with this great morning!!

Lots of action, lots of laughs...can't ask for more!!

Snuck in this little at home WOD on Monday evening after some fun in the water...

WOD

3 rds FT:

 400m Run

 15 C2D Push Ups

 30 Squats

= 9:26

-  Nice little WOD to get me moving after a beer & meat filled night the evening before. Thighs were burning a bit on that last run. Those last 30 squats didn't feel good either! Gotta get a lot better.

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#)

School Work

Legs are feeling pretty stiff from the squats and rowing. I'm not able to roll over to Prevail the next few days so I put in some lunch time work.

Tuesday May 8th
WOD (CF Foothill)
3 rounds FT:
 50 DUs
 75 Squats
= 10:57
- This should have been in the 9s maybe even high 8s. My rope at school is cut a little short and it's kinked up pretty good since I haven't used it in a while. I finished the first 50 DUs at :35 in. I had 1, maybe 2 misses. The second set of DUs...WOW...my legs felt really heavy after just 75 of the 225 squats and I felt it on the first DU. I had plenty of misses during rounds 2 & 3 on the DUs. Some were because of fatigue and some were the ropes fault, but either way...it wasn't pretty. The squats were brutal. I stayed in sets of 10-15 for the most part. I had at least one 20-25 rep burst in each round.
Different rope and a partner to push me, this WOD should have been well under 10:00.

Cash Out (very uninspired)
Muscle Ups
2-2-1

Skin the Cat
2 x 3

Wednesday May 9th
Ring Work

Muscle Ups
2-2-1

FG Pull Ups
7-5-5

Ring Dips
12-10

Spring Break WOD 12.4

Juls & I woke up early to get our last WOD in before hitting the road to head home. It's been a great vacation. The weather was perfect, Bubs hit two milestones (crawling Rx & pulling himself up to standing) this week, and we made many great memories as a family and with Opa & Oma. Along with all those things the last two days have been terrible on my stomach and the drive home won't be any better I'm sure so this WOD is more than needed. Plus it was a great wake up for the long drive to come.

Spring Break WOD 12.4
10 rounds FT:
 10 C2D push ups
 10 Sit ups
 10 Squats
= 9:27
- Pretty simple and straight forward. Moved pretty well through it considering I started it less than 10 minutes after getting out of bed. The push ups were all UB. The sit ups were burning after the 3rd round...my core is terrible. The squats felt great...a slight burn, but really started to squeeze the glutes and take the pressure off of my quads made it pretty easy to get through.

Lookin' forward to get back in the gym and toss some weight around.

Spring Break WOD 12.3

Juls & I got away with Pip for a running WOD at a local elementary school this morning. Took yesterday off and just relaxed. I enjoyed a nice evening at Downtown Disney with my two lovely ladies. They danced their butts off with the live DJ and had I blast watching em!

Spring Break WOD 12.3
4 rounds FT:
 450ishM run
 5 Strict HSPUs (all UB)
 25 squats (UB/UB/11-14/5-20)
 50 DUs (UB/??/??/9-41)
= 20:54
-This was a good one for me. The runs were a little tougher than I thought they would be. The first one felt great. The second was probably my longest because I zoned out and that round was pretty much a blur. My butt started to tighten up pretty good by the third. The fourth I started moving a little faster just because I wanted to be done already.
- The HSPUs were cake. I should have raised the reps to 8-10.
- The squats got tough in the 3rd and 4th rounds. I wanted to push through that lactic threshold as best I could. I was hoping to go UB on all 4 sets, but I needed to shake em out once in the last 2 rounds.
- DUs were good except for the 2nd and 3rd round. My 1st and 4th were no problem, but those middle rounds gave me all kinds of problems. The 2nd round I know I had 4 or more misses. The 3rd I struggled from 1-30ish and I remember ripping a 10 or more to finish the set. Legs were dead in the middle rounds, but came back to me in the 4th.

Got my 3rd WOD while on vacation so I'm pumped about that. I plan on getting one more in on Friday and then it's back home Saturday morning. Looking forward to getting under a barbell soon.

So Slow

Wednesday's School Work

Skill
10 Muscle Ups in the least amount of sets possible
1-2-1-2-2-2

Last set of two

Skin the Cat
3 x 5 *stay as open as possible

Progress...I'm coming little people!!

WOD
5 rounds of:
20 squats
40 DUs
= 6:12
- arms were pretty heavy after the ring work and legs started filling up with lead in the 4th round. Didn't stay moving as good as I was hoping to at all. I just couldn't find a comfortable groove in the squats.


Back to Your Regularly Scheduled Programming...

Baby Bear slept through the night and I felt great this morning!! Woke up with no shoulder pain, but pretty stiff and tight from a school workout I put together the day before. Excited to get after some Jerks though.

Strength
Jerk 3-3-3-3-3@63-70-77-85-93%
bar(progression) - 95 - 135 - 155 --- 175 - 192 - 212 - 234 - 255
- Like I said earlier, everything felt great. Warm ups took a little too long again. I even got here on time today. Knowing I'm not all there yet in overhead strength and dealing with a nagging wrist issue, I decided to go with my Push Press max(275#) to base percentages with. My goal was to stay as close as possible to those numbers. All the drilling last weekend is definitely paying off. Haven't felt this solid in the Jerk in a long time.
- 4th set was pretty heavy. I rushed into the 5th set due to time constraints and got one rep, racked it, set back up, and missed the 2nd. DONE! Lots of upside on this one. Posture and Pop is a ton better and a lot more comfortable under the weight.

WOD
10:00 AMRAP
10 Slam Balls (30#)
20 Sit Ups
30 DUs
= 6 + 24
- Slam balls were a cake. Sit Ups were the big slow down (as usual). Flew through the first 2 rounds and then I turned into a turtle. DUs were slightly disappointing. I had 2-3 unbroken rounds, the rest were 1-2 misses. I had two for sure in the last round, as I tried to speed up the rope and got caught. I can do much better than that...just gotta find my groove.

Cash Out
Pistols 10/leg

Reunion Episode

What a difference a crowd makes! I was the only solider on Tuesday at the DP and today I walked into a gym full of people, new and old. We had some old GYGers visit today, Ritchie and B-Rad.

I love working out with Ritchie. He is a good mover, as long as the WOD doesn't involve running. He is a strong guy with a solid work ethic, overall good dude.

As usual, we had the normal DPers and few new people as well. Prevail was buzzing today!

Strength
Deadlifts 5-5-5 @ 40-50-60%
Loads were 165-205-245 + blue band
- I added the blue band today to work on speed pulls. Quick tap and go pulls. The band really adds some snap once the bar travels past the knees. Solid work.

WOD 1
3 rounds of:
   10 Thrusters (110#)
   15 Walking Lunges
   20 Sit Ups
= 4:07

- My goal today was to not let Mark beat me! I'm a sucker for a good competition. I went through everything unbroken. Thrusters were solid. Shoulder felt great going OH. Almost no pain at all today in general mobility of it. No repped myself twice on the lunges. First round of sit ups I flew through which really surprised me because generally I'm pretty slow at these. Second and third rounds were pretty quick as well, much faster than my typical pace. Hopefully that means my core is getting a bit stronger finally with all the crap I've been doing strengthen it.

Cash Out
3 rounds of:
   Max Pull Ups 7-6-5
   Max Ring Dips 6-5-5
*used a 24# KB
**rest 60-90 seconds between rounds

WOD 2
50 DUs
25-20-15-10-5
   Push Ups
   Squats
50 DUs
= 5:22

- Gotta keep adding body weight WODs in at work so I can catch up to the little guys at Prevail. This one fit nicely into my lunch time. I was really happy with this one. All DUs were unbroken, felt especially to do the last 50 that way. Arms were pretty tired and legs were feeling swollen, to keep the rope going felt good. Squats were all unbroken and the burn kicked in during the 20 and never left. To fight through that was exactly what I need.

*Been doing some skin the cats, banded front/back lever, and static hollow holds on the rings at work lately. I definitely think it is helping bring up my core and shoulder strength/flexibility.

Change of Plans

The wife got to enjoy the holiday team WOD today, so I got to enjoy another round of dungeon work on my own. Truthfully, I was pretty excited about doing this one. My original plan was to do:
5 rounds of:
   2 Muscle Ups
   40 Double Unders
that proved to be a little too troublesome. I set up for this one in my garage. The rings are still new and were pretty cold and so were my hands. I haven't gotten any chalk yet, so holding on to them became a little tricky. I got through the first round no problem. Jumped on to the rings for the 2nd round and just couldn't do it. Tried half a dozen times over the next two minutes and just couldn't pull it off.

FRUSTRATED!!

So I went to plan B:
5 rounds of:
   10 Ring Dips
   20 Squats
   40 Double Unders
 = 7:41

*Not bad. Went 3 rounds unbroken on the rings dips, then it was 6-4 & 6-2-2. Goal was to keep moving on the squats despite the burn and work on hip hinging to take some stress off the quads. Worked out quite well, until the last two rounds. Kept moving, but started creeping forward in the last two sets and really felt the difference. I can do DUs great when I'm fresh, but once my legs and shoulders go it's tough to keep it together and that's what I was hoping to do better on. Wasn't very happy with how I did with such a short number of reps. Broke 2-3 times per round during rounds 2-5.

Body weight stuff really needs work. Training to fight through the "burn" a little better and being able to stay proficient in skill work needs to be addressed. I feel a lot of that is a mental thing...need to "fight through the suck" a little harder!