Week of 4-15

So I guess I better get used to this.  keeping this blog up to date - putting my daily training out there for anyone to look at ( I suspect that there will only be a hand full of folks ) and trying to keep it somewhat entertaining is a bit out of my element to say the least.  And if there are any English majors out there - well this is just going to be annoying for you. 

That being said - I'm stoked to be able to to say that I'm almost 100% sure that I now have a Coach!! We haven't officially started working together yet, but the process has begun.  I am very proud to say that Max El-Hag - even though he is at his limit for athletes to work with, has agreed to take me on as a client/athlete.  I feel very privileged to be a part of the OPT community.  I am excited to see what the next few months hold.  I'm Ready!

Here is how my week has gone so far :

4-15-13

A.  Clean & Jerk; 2 reps x 6; rest 2 min (@ 80% focus on speed and technique; 195lbs)
5 @ 135lbs; 5 @ 165lbs

B.  Split Jerk; 3 reps EMOM for 10 min ( @ 60 % of 255lbs;  @ 155lbs)

C.  For Time:
      2000m row
      50 pistols
      30 hang cleans @ 225lbs
22:59,  this was the first time in  awhile doing pistols in a workout, they felt alright after the row- sets of 6 to 8.  The hang cleans felt heavy, all singles except for 2 doubles.  Glad to have finally done this workout but it was humbling.

P.M.

Bench
 3x 10 @ 135lbs       1 @ 265lbs
3 @ 185lbs               1 @ 275lbs
3 @ 205lbs               1 @ 285lbs pr
3@ 225lbs                5 x 2 @ 255lbs
2 @ 245lbs
2 @ 255lbs

10 Rounds
10 pull-ups
10 box jumps @ 24 ''
7:35

4-16-13

Back Squat ( focus on good knee mechanics)
2 x 3 @ 135lbs
2 x 3 @ 225lbs
2 x 3 @ 255lbs
1 x 3 @ 275lbs
1 x 3 @ 295lbs
1 @ 315lbs
1 @ 335lbs started to stall mid assent bc knee was wanting to track in
5 x 4 @ 255lbs @ 30x1 with good knee and hip mechanics

P.M.

A1. 8 powell raises per arm @ 30x11; @ 20lbs x 5
A2. 25 GHD sit-ups x 5

    +
22 min run @ Z1 w/ 30lb vest
20 min row @ Z1  4831m ; 307 cal
20 min airdyne @ Z1  270 cal ; 178 avg watt

4-17-13

150 wall balls 'karen'
5:48; My goal with this was to see how far I could go unbroken ( the obvious goal would be to make it through unbroken).  I made to 104 and rested w WB 8-10 sec.  WB never dropped or rested against the wall - rested standing w both hands on the ball on my chest.  Shoulders gave out well before legs.  I want to get all 150 with no breaks

60 sec. For; 30 sec. rest x 15

rest 3 hours

EMOM for 20 min
even:  5 unbroken Muscle Ups
odd:  40 double unders

5 min rest
;
EMOM for 20 min
even:  10 burpee
odd:  30 sec. airdyne @ 85% 400+ watt

5 min rest

EMOM for 20 min
even:  10 unbroken T2B
odd:  3 unbroken deficit HSPU @ shoulders

4-18-13

Press
4 x 15 @ 95lbs
4 x 10 @ 115lbs
1 x 8 - 7 - 6 @ 135lbs

A1.  15 strict K2E
A2.  25 GHD sit-ups

Rest 2 Hours

Bench - 5 strict pull-ups after each set
5 x 5 @ 185lbs
3 x 5 @ 225lbs
3 x 3 @ 245lbs
2 x 2 @ 255lbs
2 x 1 @ 265lbs

4-19-13

A.  Build to a tough snatch (full)
4 @ 135lbs; 3 @ 155lbs;  2 @ 175lbs; 1 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs PR;
1 @ 220lbs PR ; missed the first attempt got it on the second.  the pulls felt great light and fast, got unstable a bit at the bottom - knee came in on 220 so I called it.  hip and knee mechanics felt better at the bottom than usual throughout 

B.  For time
     9-7-5
   squat snatch @ 135 lbs
   muscle ups
5:41;  not pleased the snatches felt bad, kept with sets of 3 to 5 - just felt gassed, breaks were too long.  MU's felt great ub 9; 5/2; 3/2

C.  300 FY
232 cal. 
330 avg. watt
this felt alot harder than I was expecting .  Hit a mental wall at 5 min -but got back into it.  I know I have more in me than that.

4-20-13

A.  Build to a 5 RM TnG Power Clean in 6 min.
175lbs, 185lbs, 205lbs, 215lbs, 225lbs

B.  EMOM for 5 min 5 TnG power Cleans @ 205lbs

C.  21-15-9
    Dead lift @ 315lbs
    Strict HSPU
9:40;  the dead lifts were heavy broke the sets 10/5/4/2; 5/5/5; 5/4

P.M.

EMOM for 20 min
even: 2 C& J @ 205lbs
odd:  30 sec row @ 90%  avg 1:35 500m;  1664m

5 min rest
EMOM for 20 min
even:  3 dead lifts @ 31x1; @ 275lbs
odd:  12 unbroken T2B

5 min rest
50-40-30-20-10
  GHD sit-ups
  KBS @ 1.5 pood
15:44; breathing on GHD and grip were tough.  All KBS were unbroken

4-21-13

Front Squat (focus on knee and hip mechanics)
5 x 3 @ 135lbs
3 x 3 @ 205lbs
3 x 3 @ 235lbs
3 x 3 @ 255lbs had to fight to keep right knee from coming in
3 x 1 @ 275lbs hips started to shift to the left 
5 x 3 @ 31x2; @ 205lbs

5 x 6 Split squat back food elevated @ 1.5 pood in each hand

Airdyne 30 min @ Z1 231 avg. watt; 497 cal.