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. 

Tryin' to Keep Up

   Been staying up late watching the Olympics and I forgot all about keeping this thing updated. Didn't realize I was 5 workouts back. So here is a quick run off...

7.26.12

Strength
Front Squat - 6 x 3  @ 80% (375 1RM)
bar(10)-135(5)-185(5)-225(3) --- 300

WOD
Fran
  21-15-9
   Thrusters (95#)
   Pull Ups
= 3:30
- Heading in to this my goal was going sub 3. I got 3:10 (pull ups completely UB & 15# lighter) back in November 2011. Unfortunately, I did not get it this time. Thrusters were all UB as they always have been, but my pull ups were broken up a bit. I did the first 21 butterfly kip (first time I've ever done that), but it blew my arms out. I can't remember how broken the last two rounds of pull ups were, but they were and that's where I lost time.


7.27.12

Strength
Push Press - 6 x 3 @ 80% (300 1RM)
bar(10)-95(5)-135(3)-185(3) --- 240

WOD
3 rounds FT:
   10 Power Clean (135#)
   200m Run
   10 Shoulder to OH (135#)
   200m Run
= 9:29
- All reps UB. I was very happy with the effort on this one. My runs were above average today. I felt real good on the bar. Solid effort today.


7.28.12

Team WOD (partnered with Michelle S. & CT)
   In teams of 3, complete: (everyone works at same time)
  4800m Run
  75 Box Jumps (24")
  150 Ball Slams (30#)
  300 HR Push Ups
  450 DUs
= 26:36
- Late night last night with friends meant I didn't get up early enough to get my Oly in so I stuck around for Team WOD (I know...twice in two weeks...crazy). Solid WOD. We all ran a mile to start and then just chipped away at the work the best we could. We split it up evenly amongst the 3 of us.


7.30.12

OWOD
Snatch off Blocks (ATK) - 7 x 2
bar progressions
95-135-155 --- 165 - 175 - 185 - 195 - 195 - 205 - 205
- These felt real good. Most were power snatches because my shoulder was still feeling pretty tight and making it difficult to get down. I had some very nice reps at 205 along with a miss per set. I was able to get all the way down by then and was landing flat footed. Felt like some things really clicked today in my vertical pull.

Snatch Hi Pulls - 4 x 3
185 - 205 - 225 - 225
- Focused on hitting positions on the way up, getting to full extension, and pulling bar to chest (not the other way around).

Strength
Back Squat - 4 x 3 @ 75% (460 1RM)
between sets...2 High Box Jumps (40")
225(5)-275(3) --- 345
- Little bit a deload this week. Box jumps weren't strenuous, but helpful to add some explosiveness to the work. Everything felt good.

WOD
3:00 AMRAP
  7 ring dips
  7 wall walks
  15 sit ups
 -1:00 REST-
3:00 AMRAP
  7 pull ups
  7 burpees
  15 supermans
= 1+9 & 2+24
- This was terrible on the shoulders. The first 7 wall walks destroyed me. I got two more in before the buzzer, but I was shaking like crazy...I seriously thought I was gonna crush my face possibly. Pull ups were all smooth butterfly and UB. Just kept moving on this one. Supermans are active rest...just being honest!


7.31.12

Strength
Press - 4 x 3 @ 75% (225 1RM)
between sets...ME DH Pull Ups
bar(10)-95(8)-135(5) --- 170/12 - 170/7 - 170/7 - 170/4
- Poor clock management on this one. I should have had a little more rest in between sets. My arms died by the end. Felt strong though on the press.

WOD
Complete FT:
 1000m Row
 30 Box Jumps (24")
 800m Run
 10 HSPUs (UB)
= 10:13  (30 HSPUs (10-5-5-5-5) @ 13:19)
-  Wanted to catch CT (9:46...I believe) on this one, but just couldn't make it happen on the run. My box jumps were fast (but painful coming off the rower), but when I hit that run...it took sometime to get em going again. I pushed for 30 HSPUs just because I wanted to keep working on these in WODs when my lungs are blowing so I don't blow up the next time I do Diane. My kip was feeling really good on the first 10..nice, short, steady, and fast. The last two sets of 5 I had to use a longer kip, but it definitely made a difference. Had another click go off in my head during this one...feels good.

Cash Out
GH Raises - 3 x 8