Falling Behind...

Busy, busy, busy...here's a quick recap...nothing special.

9.17.12

Strength
Press - 5 x 5 @ 80% (230 1RM)
bar(10)-95(8)-135(5) --- 185 - 185 - 185 - 185 - 185 w/ a spot
- Failed on the 5th rep of the 4th set. Charlie spotted for the 5th and I squeezed out all 5. Good work tonight.

WOD
4 x 500m Row (3:30 REST)
Damper @ 6
1:42.7/500m
29 s/m
Total Time: 6:50
- More rowing...yea me!!


9.18.12

Strength
OHS - 7 x 1
bar(10)-95(5)-135(3) --- 165 - 185 - 225 - 245 - 245 - 255 PR - 275 PR
- Very happy with 275! Running pretty low coming in and wasn't overly excited for OHS. The first crack at 245 was hilarious. I sank down into a squat and my heels came up higher and higher. I was on my toes by the time I was parallel. During that rep my shoulders loosened up some how and the next three reps were flawless. Felt so good at 275 I would have went for more, but time was out and I had to move on to the WOD.

WOD
3 rds of:
  12 Deadlifts (225#) (all UB)
  6 HSPUs (all UB)
then...
3 rds of:
  12 ball slams (30#) (UB-UB-8/4)
  6 pull ups (all UB)
= 4:44
- Great WOD! The second part really caught up to me. The ball slams seemed heavier than the stinkin' deads. Had to take a quick breather in the 3rd round and I just couldn't push through any longer. CT got me on this one by about :15...I was a little slower on those ball slams than I thought.


9.20.12

OWOD
Cleans - 7 x 3
bar progressions
135(2x3...full, hang, hang) - 185 - 225(2x3) - 245 - 265 - 265 - 265 - 265 - 275
- Pretty rough go tonight. PC was still pretty wore out from the deads two days ago. Wasn't my best work by far.

Clean Pulls - 3 x 3 @ 365
- Terrible work. Very sloppy. Attempted this too fatigued.

On the Ropes...

Feeling good despite the WOD yesterday. Ready to get after another week of Summer training. Looks like it'll be a fun week in the gym looking at the schedule...so let the games begin!


OWOD
7 x 2 Clean off Hi Blocks (@hip) + 1 Jerk - heavy as possible
bar progressions
95(3)-135-185-205 --- 225 - 235 - 245 - 255 - 265 - 275 (nailed the cleans, but lost the jerk in transition) - 275

Halting Clean Pulls - 4 x 2 @ 315
- I chose not to go to heavy on this one, because I wanted to focus more on staying tight and hitting my positions above the knee and moving to the pockets.


about and hour and half later...


Strength
HSPU - EMOM for 10:00; stay strict for as long as possible
4 - 4 - 4 - 4 - 4 - 4 - 4 kip - 4 kip - 4 kip - 4 kip
- Goal was to pick a number and stay with that number as long as possible. Also I wanted to stay strict as long as I could. I haven't done this one since school got out so it was nice to see I'm still making some progress on strict HSPUs. Dean was crushing it next to me today...he did 10 strict for 8 rounds and then got 5ish on his last two rounds...it was pretty sweet!

Weighted DH Pull Ups - 5 x 5
44# - 35# - 35# - 26# - 26#(4)
- These were rough. My arms were pretty dead at this point. I probably should have counted my 3rd and 4th set as 4s too.

WOD
10:00 AMRAP
1 Rope Climb (15')
10 Jumping Lunges
15 Wall Ball Sit Ups (20#)
= 7
- This was the first time I've done rope climbs in a WOD so I wasn't sure how it would go. The pull up work had me a little worried too. I was more worried about my shoes than anything else to be honest. They tore off some of the sole on my nikes...I really wish Reebok would restock there Nano 2.0s soon. Anyway...worst part of this WOD were the wall ball sit ups. My shoulders just kept getting rocked by these after the 3rd/4th round. I would walk over to the rope and have to take a second just to raise my arms up. The rope climbs were pretty easy. My arms don't really get gassed by them because I've learned how to support using my feet pretty good now. I figured out a nice little way to descend tonight that helped not gas me on the way down either. Fun WOD...looking forward to getting some different shoes and seeing these in some WODs in the future.

Three Wheels

Woke up excited for the week. My wife is on vacation this week and we got to celebrate out 6 year Anniversary today. Got some fun things planned this week with family. Early morning workouts start tomorrow.

OWOD
Clean & Jerk - 8 x 1
bar progressions
135(3+1)-155(2+1)-175(2+1)-185(2+1) ---
205 - 225 - 245 - 265 - 285 - 295 - 305 - 315 PR!!
-  Wasn't quite sure what to expect tonight. I was feeling well rested heading into the gym. I was dripping in sweat by the time I finished warming up. Feeling a lot more confident with heavier weight and a lot more comfortable with the changes I've made to my set up. Was catching the bar a little off during my first few working sets. I got into a groove at 285 and just kept moving. This was a big PR for me. I've cleaned more this when I was younger, but I've never been able to put this much over head. My goal was to try and be better than I used to be...today I did just that!!

Clean Pulls - 4 x 3 (heaviest possible)
315- 325 - 335 - 345

DH Pull Ups - 5 x 3 w/ 53#

Clean & Jerk 315#

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

Just One of Those Nights

Woke up this morning feeling pretty good. My hamstrings are still lit up from Monday's WOD. Got to Prevail pretty early so I could get some more mobility in before the WOD tonight. The mobility seemed to work just enough.

Strength
Back Squat - 3-3-3+@70-80-90%
bar(10)-135(10)-185(10)-225(8)-275(5) --- 290 - 335 - 375(8)
- Felt good dropping into a deep squat tonight. After the first working set I was worried about some lumbar issues at the bottom, took some vid, and everything was still okay. Needed some inspiration for the last set, which I accepted from Charlie and Brandon. Those 8 reps were well earned.

WOD
FT:
 Mile Run (7:48 PR)
 20 C2B Pull Ups (10-3-2-2-1-1-1)
= 8:54
- Goal tonight was to break into the 7s on the mile run. I was pretty happy when I ran through the bay door and heard "7:48" called out by Brandon. I felt pretty good when I finished too. I jumped right on the bar and got after the pull ups. Ripped off 10 and then I thought I felt a tear so I dropped. It was fine. When I got back on, my wind started catching up to me and I just couldn't get more than a few off at a time. Overall, I'm pumped about the mile...that's moving for me!!

OWOD
Work to a Heavy Clean & Jerk
bar progressions
135 (C, FSx2, J)x2 - 185x2 - 225 - 245 - 255 - 265 - 275 - 285 - 295 PR - 305 PR
- I be honest, I wasn't expecting a PR tonight. It's been weeks since I've felt comfortable with my jerk, upon receiving a clean. Tonight though, it worked! I felt really good. Dont' get me wrong...my transition to the jerk is still "under construction", but tonight it worked. My earlier sets were rough, thought maybe 265ish might be the heaviest I go. At 255, I tried to lift with my mouth open to relax a bit more and my pull felt totally different and much faster. I continued to do so throughout the rest of the lifts and everyone felt just as easy as the last. My jerk was rough and loose at 285, but it was fixable and my clean was coming up to easy to quit. 295 was a solid lift. 305 I was slow coming through the hole on the jerk and drove it a bit forward, but there was no way I was letting it go. Super excited to finally be able to Jerk 300+ again and this was an ALL TIME PR, which makes it the most important one I've hit since starting CF. 

Clean Pulls - 4x2@315# (as heavy as possible)

Tougher Than Expected

Finally starting to recover a little bit from the WODs earlier in the week. My lats, shoulders, and wrists took a beating...more than I initially thought they did. My back is pretty tight today too from standing on the uneven ground at the track meet yesterday and being out there all day today for class too.

OWOD
Clean & Jerk --- 5 x 3 (70-80%)
progressions with PVC & Bar for warm up
135(3) - 185(3) --- 215(70%) - 225 - 225 - 225 - 225(74%)
- This was a lot tougher than the snatch work last week. 215 was no problem. The 1st rep at 225 was smooth, the 2nd rep smooth, and 3rd rep the jerk was terrible tough. That was the story just about every set at 225. My jerk technique needs to clean up before I went up any higher. The main problem was positioning my hands for the jerk in my rack position. I clean with 2-3 fingers on the bar. Getting my 4 fingers back on the bar to jerk is rough. I have bad mobility in my wrists which is probably the base of the issue. Tighter than usual lats (from Helen) didn't help either. I did work out a few kinks in my drop under the bar on jerk. I was getting way to forward before instead of sinking which caused some serious stress on my low back. Focused and developed some self cues to keep that back glute tight in my split and that really seemed to help a lot.

Back Squat --- 5@60%, 5@65%, 5@70%, 5@75%
255 - 275 - 300 - 320
- Missed yesterday's strength so I added it in tonight. Deload week getting ready for Max week. For lighter weight, it was a little tougher than expected after all the cleans. I focused on staying as fast as I could out of the bottom and keeping the reps moving.

Clean Pulls --- 4 x 4 @ 105% (320#)
- Used my wraps. Solid pulls tonight. After all that work my back felt pretty strong still. Kept good position throughout the pulls.