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

250 Triple!!!

Not gonna lie...I was a little sluggish all day! Helen really worked me over so I'm a lot sorer than I thought I would be. My shoulders, lats, and forearms were really tight. Being this stiff I was little worried about tonight's SWOD heading to the gym.

SWOD
OHS --- 3-3-3-3-3 (Find a 3RM)
bar(5)-95(5)-135(3) --- 155 - 175 - 195 - 215 - 225 - 250
- Got to the gym a little (story of my life). Took the usual 20-30 minute stretch routine to get loose enough to feel comfortable to lift. With that warm up comes the usual razzing from everyone else about the length of my warm up. Once the blood got flowing I got pretty greased up and was moving a lot easier than I thought I would. Shoulders and wrists held up great and kept surprising me every time I upped the weight. So far, Stable Boy (Brandon) had the top score of the day at 210#. Started low at 155 and just kept gradually chipping away. Every weight increase got smoother and smoother, at the same time it kept feeling lighter and lighter! Initially I was gonna call it at 225, but it felt way too easy. I thought about going up to 235-240. Again..GO BIG or GO HOME...if I was gonna do 240# I might as well make it an even 250#...it just sounds better! Got under it and it felt every bit of 250#. Focused on initiating with the hip and driving the knees out. Lost my mid-line a bit on the 2nd rep (actually thought I missed the depth, which is why I attempted a 4th rep), but was able to recover and get a third. Attempted a 4th, but failed. I was very happy to see the video after and realize that my 2nd rep was low enough for sure.

My previous OHS 1RM was 250# back in the beginning of August.

Great night at Prevail! Saw some huge PRs all around!

OHS 250# Triple

Cash Out

GHD Back Ext. --- 4 x 15 (25#)

GHD Sit Ups --- 2 x 15

TGU --- 2 x 10 (5/arm; 53#)

Home Sweet Home

Felt every bit of that 19 hour drive this morning when I woke up to get to work. Despite the stiffness, I felt great all day...very rested and relaxed! Enjoyed the first track practice of the season this afternoon and then headed over to Prevail to WOD. Enjoyed seeing everyone and catching up! Time to get to work!

Strength
Press --- 85% x 3 x 5 w/bands
bar(10)-95(8)-135(5) ---
 135+Reds - 145+Reds - 145+Reds - 145+Reds - 145+Reds(1) - 145+Reds - 185
- It's been awhile since I worked Press. I performed better than I thought I would though. I wanted to dabble with some banded resistance to make the lock out tougher. Adding the red bands was a good choice. Never done these before with the Press so I had to play with the weight and band set up a bit. I got to the 5th set and my shoulders just died after the 1st rep. Came and took some breaths and went at it again and had nothing. Dropped the bands and went to 185 straight weight and had nothing. Looking back a better idea would have been to drop the bands and do a rep out at 145. Next time!

WOD
2000m Row (7:33.8)
1000m Run
= 13:08
- This was just the WOD I needed to get back into the swing of things. The row felt extremely uncomfortable. I could not settle in on my pull. I was hovering right around 30-31s/m, which is a lot faster than I wanted it. I had the damper set at 7. I kept my pace right around 1:50-55/500. I slipped a little slower at times while I was trying to figure my stroke out, but never stayed there long. I picked up the pace in the last 500 to catch up a bit, but wanted to make sure that I didn't blow my legs out for the run.
- Felt real good on the run. Tried my best to control my breathing, keep a slight forward lean, stay upright, and keep a faster cadence with a shorter stride. My breathing kept racing away, but I was able to keep it in check for the most part. I was more surprised on how well my stride felt this evening. Felt real smooth and staying upright was a lot easier than it usually is.
Overall a good effort. I could have pushed a little harder in the row maybe.

Cash Out
TGU --- 3/arm@20k - 2/arm@24k - 1/arm@32k
- This was more messing around and making Charlie's post WOD experience a little more miserable than anything else. The 32k was pretty tough though I will say. I do intend to do more of these to help solidify my shoulder stability and midline.

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.