9-26-14
Pensacola Beach Brawl
Event #1
300m Ocean Swim
150 Cal Assault Bike
1 Mile Beach Run
31:17 - 9th place - This was harder than I was expecting due to the ocean swim and beach run. There is no way to train for that outside of being there. The swim I came out of the water 3rd but swimming in a pack and kicking and being kicked was kinda freaky. I swallowed a good bit of water. The assault bike felt great I was able to hold 285 Watts consistently with a few spikes in the mid 300s. The run hurt. My calfs are stills sore. It was fun and felt goods to get to push through the pain and new experiences.
9-27-14
Event #2
4 Min to find a Max Hang Snatch
4 Min to find a max Clean
Snatch - 255lbs (PR) The warm up area was super small and crowded, I could only warm up to 225 on my snatch. I started at 235 and got it easy. Then went to 255 I knew that I could get that. I missed twice slightly in front and got the 3rd - it felt smooth.
Clean - 295lbs - I started with this and got it pretty easily. I don't know what I was thinking but I put 10s on and went for 315. I caught it 3 times but couldn't stand it up. The pull and catch felt great. I'll get it soon.
Floater
#1 - Max rep Body Weight Bench Press - 20 reps at 183lbs
#2 - Max distance Broad Jump - 8'9''
Event #3
10 Thrusters @ 155lbs
7 MUs
10 Snatch @ 155lbs
7 MUs
10 OHS @ 155lbs
7 MUS
7:02 - I was the most excited about this workout and I totally crashed on it. The thrusters, snatches and the first 2 sets of MUs felt great. The first half off the OHS felt good too. I started to get wobbly and dropped the bar after the 8th rep. I went to snatch it up but when I bent over to grab the bar I could feel that I was a bit off balance, and when I jumped it up I lost awareness of where the bar was and missed it - it actually caught me on the top of the head coming down. I got it back up and finished the last 2. Then on my third MU I started to get dizzy at the top of the dip so I came down. At this point I was feeling light headed and I eventually did 2 sets of 2. After I just sat down under the rings. I don't know what exactly happened, I have never felt like I was going to maybe faint to black ouot in a workout - this was kinda scary. I was really disappointed as well when I finished. I don't know if I was holding my breath on the OHS, or if I just hadn't eaten enough or what. The rig that we were on was tight. The rings were in-between the bars about 4 feet apart and there was another athlete about 4 feet in front of me doing T2B and WB. So everyone was saying that my MUs were pretty strict. IDK but this hurt me, It took me about 30 min to get back right. I drank 2 Gatorades, ate some meat and fruit and a protein bar and just laid around to get feeling better.
Event #4
50 Wall Balls
40 T2B
30 S2OH w 160lbs on Axle Bar
20 Dead Lift @ 275lbs
10 Burpee Box Jumps @ 30''
8:26 - I finished first in my heat. I was feeling better and was ready to get done and make up for event 3. WB were UB, T2B were 20/10/10. S2OH were 10/5/5/6//4. DL were in sets of 3 & 4, then as fast as I could on the BBJ. Breaking it up and taking quick breathers really helped me. This was a good way to finish the day.
I came in 15th overall for the weekend. I'm really happy with this. last year I was at the very bottom of the pack - like 36 out of 40, so now to finish 15 out of about the same size group feels good. I'm really happy with the past year for training and I'm looking forward to continuing to grow and make progress. Competitions are a nice indicator of how we are progressing but the daily training and enjoying the process of realization and growth is the most meaningful to me. I'm stoked to keep looking forward.
Monday, September 29, 2014
Wednesday, September 24, 2014
9-22-14
9--22-14
A. Hang Squat Snatch; 5 Singles @ 85% of opening weight for Comp. Rest 2 min
Complete @ 210lbs - I'm not totally positive what weight I will start with at the Comp. but I hope that it will be 245lbs. I'm almost positive this will be the weight, I'm just going to wait to feel out my warm up that morning. 210 felt good, I spent a good bit warming up and hitting lighter weights.
B. Squat Clean; 5 Singles @ 80% of Opening Weight; Rest 2 min
Complete @ 235lbs - I plan on opening at 295lbs. This weight felt really light
+
3 Sets:
30 Wall balls
15 T2B
10 Axle Bar S2OH @ 160lbs
8 Deadlift @ 275lbs
10 Burpee Box Jump Overs @ 30''
--Rest 4 Min --
3:19; 3:24; 3:53 - This is going to be toughEverything was UB except the last set of DL. The S2OH are going to be really tough, they are just awkward. I don't know what I was thinking but I didn't realize that I had a mint in my mouth when I started and I sucked it down on the last set of S2OH, I didn't drop the bar but it sure caught me off guard - lol.
9-23-14
A.M.
Swim Tec Work
Complete - Swam 40 min, with rest as needed. I was working more on my freestyle swim. It is feeling a lot better the more that I relax and not try to rush the next stroke.
P.M.
Airdyne 5 min @ 85%
Airdyne 3 min Easy
Rest 5 min
x 2
Set # 1 - 96 total cal; 73 cal were during the 85%
Set # 2 - 106 totalcal; 75 cal were during the 85%
This felt good. I was trying to hold a pace on the 85% that I thought I could keep in the comp after the swim - as well as not blowing up my quads for the beach run.
I Hope that I did this right, the program read differently I think that it was a typo
9-24-14
3 Sets:
2 Thrusters @ 155lbs
2 MUs
2 Snatches @ 155lbs
2 MUs
2 OHS @ 155lbs
2 MUs
--Rest 3 min bw Sets --
0:52; 0:53; 0:50 - These felt good,. all transitions felt smooth.
+
Row 10 min easy
Complete
+
Mobility/Skill work for confidence
complete - I did ted work with hang snatch, axle bar S2OH, and a few MUs. I feel good about this weekend
A. Hang Squat Snatch; 5 Singles @ 85% of opening weight for Comp. Rest 2 min
Complete @ 210lbs - I'm not totally positive what weight I will start with at the Comp. but I hope that it will be 245lbs. I'm almost positive this will be the weight, I'm just going to wait to feel out my warm up that morning. 210 felt good, I spent a good bit warming up and hitting lighter weights.
B. Squat Clean; 5 Singles @ 80% of Opening Weight; Rest 2 min
Complete @ 235lbs - I plan on opening at 295lbs. This weight felt really light
+
3 Sets:
30 Wall balls
15 T2B
10 Axle Bar S2OH @ 160lbs
8 Deadlift @ 275lbs
10 Burpee Box Jump Overs @ 30''
--Rest 4 Min --
3:19; 3:24; 3:53 - This is going to be toughEverything was UB except the last set of DL. The S2OH are going to be really tough, they are just awkward. I don't know what I was thinking but I didn't realize that I had a mint in my mouth when I started and I sucked it down on the last set of S2OH, I didn't drop the bar but it sure caught me off guard - lol.
9-23-14
A.M.
Swim Tec Work
Complete - Swam 40 min, with rest as needed. I was working more on my freestyle swim. It is feeling a lot better the more that I relax and not try to rush the next stroke.
P.M.
Airdyne 5 min @ 85%
Airdyne 3 min Easy
Rest 5 min
x 2
Set # 1 - 96 total cal; 73 cal were during the 85%
Set # 2 - 106 totalcal; 75 cal were during the 85%
This felt good. I was trying to hold a pace on the 85% that I thought I could keep in the comp after the swim - as well as not blowing up my quads for the beach run.
I Hope that I did this right, the program read differently I think that it was a typo
9-24-14
3 Sets:
2 Thrusters @ 155lbs
2 MUs
2 Snatches @ 155lbs
2 MUs
2 OHS @ 155lbs
2 MUs
--Rest 3 min bw Sets --
0:52; 0:53; 0:50 - These felt good,. all transitions felt smooth.
+
Row 10 min easy
Complete
+
Mobility/Skill work for confidence
complete - I did ted work with hang snatch, axle bar S2OH, and a few MUs. I feel good about this weekend
Saturday, September 20, 2014
9-19-14
9-19-14
A.M.
Swim Tec Work
Complete - 40 min of swimming. I was trying to work on my breathing. I was swimming 100m at a time freestyle with no rest on the walls, I was noticing that I start to get more frantic or try to speed up on the last 50m or so bc I just want to finish. When this happens my breathing gets out of whack and I start to swallow air. Then I just feel like I have to burp for the rest of the time. So I was trying to focus on long smooth strokes and breathing. It seemed to help. My last 2 100s felt the best. I know that i won't be able to swim the whole 300m freestyle in the ocean so I was also working on my transitions between freestyle and breast stroke.
P.M.
Airdyne 5 min @ 85%
Airdyne 2 min Easy
x 3
Crap! I read or just remembered this wrong and only did 3 min @ 85% with 2 min easy for 3 sets. I got 199cal and went 5.8 mi on the assault bike. The first 5 min is as always the toughest then I get into the grove after that. These felt good, but now after realizing that I cut the 85% short I wish I could go back or make up of these.
Run 800m @ 85-90% Effort
Rest 2 min
x 3
2:50; 2:47; 2:38 - I rested about 5 min after the AD before I started these. My legs felt like jelly on the first run. These felt good though, I pushed it on the last 800m. I felt like I got in some quality work today that will give me more confidence going into the comp.
9-20-14
A. Hang Squat Snatch; 10 Singles @ 75-80% 1 RM; Rest 2 min
3 @ 190lbs; 2 @ 295lbs; 5 @ 200lbs - These felt good, all my warmup reps felt good as well.
B. Squat Clean; 10 Singles @ 80% 1 RM; Rest 3 min
Complete @ 245lbs - THese felt good as well, no issues here.
+
3 Sets:
3 Thrusters @ 155lbs
2 MUs
3 Snatch @ 155lbs
2 MUs
3 OHS @ 155lbs
2 MUs
--Rest 4 min bw Sets --
1:13; 1:14; 1:13 - This was fun, I worked on my transition times. Everything was UB.
A.M.
Swim Tec Work
Complete - 40 min of swimming. I was trying to work on my breathing. I was swimming 100m at a time freestyle with no rest on the walls, I was noticing that I start to get more frantic or try to speed up on the last 50m or so bc I just want to finish. When this happens my breathing gets out of whack and I start to swallow air. Then I just feel like I have to burp for the rest of the time. So I was trying to focus on long smooth strokes and breathing. It seemed to help. My last 2 100s felt the best. I know that i won't be able to swim the whole 300m freestyle in the ocean so I was also working on my transitions between freestyle and breast stroke.
P.M.
Airdyne 5 min @ 85%
Airdyne 2 min Easy
x 3
Crap! I read or just remembered this wrong and only did 3 min @ 85% with 2 min easy for 3 sets. I got 199cal and went 5.8 mi on the assault bike. The first 5 min is as always the toughest then I get into the grove after that. These felt good, but now after realizing that I cut the 85% short I wish I could go back or make up of these.
Run 800m @ 85-90% Effort
Rest 2 min
x 3
2:50; 2:47; 2:38 - I rested about 5 min after the AD before I started these. My legs felt like jelly on the first run. These felt good though, I pushed it on the last 800m. I felt like I got in some quality work today that will give me more confidence going into the comp.
9-20-14
A. Hang Squat Snatch; 10 Singles @ 75-80% 1 RM; Rest 2 min
3 @ 190lbs; 2 @ 295lbs; 5 @ 200lbs - These felt good, all my warmup reps felt good as well.
B. Squat Clean; 10 Singles @ 80% 1 RM; Rest 3 min
Complete @ 245lbs - THese felt good as well, no issues here.
+
3 Sets:
3 Thrusters @ 155lbs
2 MUs
3 Snatch @ 155lbs
2 MUs
3 OHS @ 155lbs
2 MUs
--Rest 4 min bw Sets --
1:13; 1:14; 1:13 - This was fun, I worked on my transition times. Everything was UB.
Wednesday, September 17, 2014
9-15-14
9-15-14
Airdyne 3 min @ 85%
Airdyne 2 min easy
x 5
Complete - 331 Cal and 9.6 miles. I did this again on the new Assault Bike, I had a little better score this week I think because my easy pace was a bit faster. This felt pretty good pushing for all sets
+
Mobility
Complete
9-16-14
A.M.
Swim Tec Work
25 min of swimming, I was working on breathing and staying relaxed. I was talking w a lady there at the pool, who I guess swims a lot, and she was trying to tell me how to engage my core more while I was swimming. So I was trying to figure that out too.
P.M.
150 calls assault bike
1 mile Run
17:22 - This felt pretty good. I got done with the Assault Bike @ 10:20. I was keeping around 315 Watt for most of it, I feel like that is a pace that I could keep at the comp after the swim along with not blowing up my legs for the beach run. The run felt great except for the first 200m. I felt like I was keeping a strong pace especially the last 600m. I was surprised to see the time when I made it back into the gym. I don't know, but I enjoyed it.
9-17-14
Workout #2 ; On an 8 min running Clock; 4 min to find a Max Hang Snatch with the Remaining 4 min find a max Clean
Hang Snatch Warmup: 135lbs; 2 @ 155lbs; 175lbs; 185lbs; 205lbs; 215lbs; 225lbs; 235lbs - These felt good. I Hit one squat Clean after each rep.
245lbs on the Snatch (PR) - I missed 250 twice. The first I threw behind me and the second was slightly forward.
275lbs on the Clean. I caught 295 3 times. The weight felt light on the pull and catch. I just hit a sticking point on the FS coming out for some reason. I just wasn't warmed up enough, so I didn't push it. I know that I will be able to get that or more at the comp.
I was feeling good after the 8 min. I knew that I could hit 250 HS so I rested 12 min and gave it a shot. I missed the first one then nailed it - 250lb Hang Snatch (PR). It felt better than 245lbs. I know that it wasn't part of the program but I was feeling it and I knew that I could get it. I still feel good now physically and I'm pumped up for those weights.
P.M.
Workout #3
For Time:
10 Thrusters @ 155lbs
7 MUs
10 Power Snatch @155lbs
7 MUs
10 OHS @ 155lbs
7 MUs
6:00 - Breathing on the MUs was the worst part for some reason. Thrusters and OHS were UB, the snatches were singles. and I broke on the last 2 sets of MUs. It was good to feel this one out, I think that I can bring my time down a good bit. The MUs kinda surprised me, but now I know.
Airdyne 3 min @ 85%
Airdyne 2 min easy
x 5
Complete - 331 Cal and 9.6 miles. I did this again on the new Assault Bike, I had a little better score this week I think because my easy pace was a bit faster. This felt pretty good pushing for all sets
+
Mobility
Complete
9-16-14
A.M.
Swim Tec Work
25 min of swimming, I was working on breathing and staying relaxed. I was talking w a lady there at the pool, who I guess swims a lot, and she was trying to tell me how to engage my core more while I was swimming. So I was trying to figure that out too.
P.M.
150 calls assault bike
1 mile Run
17:22 - This felt pretty good. I got done with the Assault Bike @ 10:20. I was keeping around 315 Watt for most of it, I feel like that is a pace that I could keep at the comp after the swim along with not blowing up my legs for the beach run. The run felt great except for the first 200m. I felt like I was keeping a strong pace especially the last 600m. I was surprised to see the time when I made it back into the gym. I don't know, but I enjoyed it.
9-17-14
Workout #2 ; On an 8 min running Clock; 4 min to find a Max Hang Snatch with the Remaining 4 min find a max Clean
Hang Snatch Warmup: 135lbs; 2 @ 155lbs; 175lbs; 185lbs; 205lbs; 215lbs; 225lbs; 235lbs - These felt good. I Hit one squat Clean after each rep.
245lbs on the Snatch (PR) - I missed 250 twice. The first I threw behind me and the second was slightly forward.
275lbs on the Clean. I caught 295 3 times. The weight felt light on the pull and catch. I just hit a sticking point on the FS coming out for some reason. I just wasn't warmed up enough, so I didn't push it. I know that I will be able to get that or more at the comp.
I was feeling good after the 8 min. I knew that I could hit 250 HS so I rested 12 min and gave it a shot. I missed the first one then nailed it - 250lb Hang Snatch (PR). It felt better than 245lbs. I know that it wasn't part of the program but I was feeling it and I knew that I could get it. I still feel good now physically and I'm pumped up for those weights.
P.M.
Workout #3
For Time:
10 Thrusters @ 155lbs
7 MUs
10 Power Snatch @155lbs
7 MUs
10 OHS @ 155lbs
7 MUs
6:00 - Breathing on the MUs was the worst part for some reason. Thrusters and OHS were UB, the snatches were singles. and I broke on the last 2 sets of MUs. It was good to feel this one out, I think that I can bring my time down a good bit. The MUs kinda surprised me, but now I know.
Saturday, September 13, 2014
9-12-14
9-12-14
A.M.
A. Squat Snatch; 15 Singles @ 80-90% 1RM; Rest 2 min
Warmed up to 190lbs I took my time and was feeling good. 3 @ 195lbs; 4 @ 200lbs;
3 @ 205lbs; 5 @ 210lbs - These felt great
B. Back Squat; Build to a 7RM
7 @ 225lbs; 7 @ 255lbs; 7 @ 275lbs; 3 @ 295lbs; 7 @ 315lbs; 7 @ 335lbs - These felt pretty good today. 335 was slow and I really struggled on the last 2 reps.
+
6 min AMRAP
3 THruster @ 135lbs
3 C2B Pull-Ups
6 Thrusters
6 C2B
9
9
…etc
12 + 17 - I'm not too happy with this one. I hit a wall at 4 min in. I don't know if I hadn't eaten enough or what, but I could just feel it happen.
P.M.
15 min AMRAP
800m Run
30 Burpee Box Jump Overs @ 24''
60 Wall Balls
90 DUs
1 + 800m - I finished my run at 14:57, lol and I only had time to make it over to my box. The wall balls got to me. I still didn't feel 100%, still a bit sluggish after this morning. I don't know what to chalk it up to I got 8 hours of rest last night and I thought that i ate well yesterday. Just one of those days. I feel good now and I felt good in the workout just felt slow. It is super hot, sunny, and muggy today.
9-13-14
A.M.
For Time:
30 Clean & Jerks @ 135lbs
20 Clean & Jerks @ 195lbs
10 Clean & Jerks @ 235lbs
13:19 - This felt good, I paced the first 30, and the 20 felt good. 235 felt pretty good I had to take longer rest between the reps, the jerk were the hardest part. I feel pretty good about this, probably could have gone a bit faster but I wanted to make sure everything was smooth and clean.
Rest 10 min
+
Row 1 K for Time
3:10.6 - This was painful as always. The first 500m felt pretty good, my breathing felt under control the whole time. It was my sass and hamstrings that were on fire today from the BS yesterday. I'm happy with this time though.
P.M.
Swim 1 K Time Trial
23:13 - This was fun, this was the first time that I have ever swam for time. The pool was 25m so I did 20 laps down and back, I would free style 50m then Brest stroke 50m. I tried not to take breaks any longer than a breath or two. It did feel a bit different knowing that I had a clock running.
9-13-14
A.M.
For Time:
30 Clean & Jerks @ 135lbs
20 Clean & Jerks @ 195lbs
10 Clean & Jerks @ 235lbs
13:19 - This felt good, I paced the first 30, and the 20 felt good. 235 felt pretty good I had to take longer rest between the reps, the jerk were the hardest part. I feel pretty good about this, probably could have gone a bit faster but I wanted to make sure everything was smooth and clean.
Rest 10 min
+
Row 1 K for Time
3:10.6 - This was painful as always. The first 500m felt pretty good, my breathing felt under control the whole time. It was my sass and hamstrings that were on fire today from the BS yesterday. I'm happy with this time though.
P.M.
Swim 1 K Time Trial
23:13 - This was fun, this was the first time that I have ever swam for time. The pool was 25m so I did 20 laps down and back, I would free style 50m then Brest stroke 50m. I tried not to take breaks any longer than a breath or two. It did feel a bit different knowing that I had a clock running.
Friday, September 12, 2014
9-8-14
9-8-14
Airdyne 3 min @ 85%
Airdyne 2 min Easy
x 5
Complete - We finally got he Assault Bike working and I used it today. ( there was a short in one of the wires that they sent us that we had to get replaced for the monitor to work) The Assault Bike is definitely different than the old Ads. I got 308 Total Cal and went 9.2 Miles. On my 85% I was keeping 360-410 Watt. I do like the fatter more cushioned seat of the old AD.
+
Mobility
Complete
9-9-14
A. Freestanding HS Hold Tec Work/HS Walk
Complete - this was good used it as a warmup to the morning.
B1. Bar MUs; 7 for Time x 5; Rest 1 min
0:19; 0:17; 0:19; 0:18; 0:18 - These felt good today, I haven't done these in a while and I took some extra time warming them up between Hand Stands. The only thing that slowed me was adjusting my hands at the top bc of sweat on the bar. These were fun
B2. Deficit (3'') Strict HSPU; 12 for Time x 5; Rest 2 min
0:46; 0:48; 0:47; 0:51; 1:09 - These however didn't feel as good as the BMUs. My shoulders and triceps were just getting tired on the last sets. The movements felt good just the last few reps on the last 2 sets were tough.
C. Clean & Jerk; 5 Singles @ 88% 1RM; Rest 2 min
Complete @ 245lbs - These felt good. It didn't take long to warmup and I had no issues or missed reps.
+
For Time:
15 Squat Snatch @ 135lbs
10 Squat Snatch @ 165lbs
5 Squat Snatch @ 195lbs
7:27 - THese felt good I did TnG on the sets of 135 and singles for the rest. 165 felt great and so did 195. I missed the 2nd reps t 195 bc I rushed right into it bc it felt so good on the first. After that I slowed it down a bit to finish. I feel comfortable with these heavier snatches coming up in workouts I just need to not rush into each rep as quickly and give myself that extra second or two to get ready for the lift.
9-10-14
A.M.
A. Deadlift; 4 Reps on the Min for 10 min295-335lbs ( Same as last week)
Complete @ 335lbs - These were good, kinda tough but felt strong.
B. Weighted Sorensen hold 45lbs ASAP x 3; rest 2 min
1:17; 1:03; 1:15 - These were tough, I held a 45lb plate and my biceps were feeling it as well, lol.
MY posterior chain was lit up after this.
+
10 Rounds for Time:
10 DB Power Snatch @ 70lbs (alt arms)
5 Box Jumps @ 30'' (step down)
14:24 - This was slower than I was wanting. The snatches got to me there in the middle, I was able to speed up at the end. I felt this more in my hamstrings and lower back than my shoulders. I'm looking forward to a swim this afternoon, Its so muggy.
P.M.
Swim/Run 30-60 min easy
Complete - Swam for 60 min. I went at a steady pace taking breaks in-between laps. This felt great. I went between contrast baths for 20 min after. this was a great way to end the day
+
Mobility Work
Complete
Airdyne 3 min @ 85%
Airdyne 2 min Easy
x 5
Complete - We finally got he Assault Bike working and I used it today. ( there was a short in one of the wires that they sent us that we had to get replaced for the monitor to work) The Assault Bike is definitely different than the old Ads. I got 308 Total Cal and went 9.2 Miles. On my 85% I was keeping 360-410 Watt. I do like the fatter more cushioned seat of the old AD.
+
Mobility
Complete
9-9-14
A. Freestanding HS Hold Tec Work/HS Walk
Complete - this was good used it as a warmup to the morning.
B1. Bar MUs; 7 for Time x 5; Rest 1 min
0:19; 0:17; 0:19; 0:18; 0:18 - These felt good today, I haven't done these in a while and I took some extra time warming them up between Hand Stands. The only thing that slowed me was adjusting my hands at the top bc of sweat on the bar. These were fun
B2. Deficit (3'') Strict HSPU; 12 for Time x 5; Rest 2 min
0:46; 0:48; 0:47; 0:51; 1:09 - These however didn't feel as good as the BMUs. My shoulders and triceps were just getting tired on the last sets. The movements felt good just the last few reps on the last 2 sets were tough.
C. Clean & Jerk; 5 Singles @ 88% 1RM; Rest 2 min
Complete @ 245lbs - These felt good. It didn't take long to warmup and I had no issues or missed reps.
+
For Time:
15 Squat Snatch @ 135lbs
10 Squat Snatch @ 165lbs
5 Squat Snatch @ 195lbs
7:27 - THese felt good I did TnG on the sets of 135 and singles for the rest. 165 felt great and so did 195. I missed the 2nd reps t 195 bc I rushed right into it bc it felt so good on the first. After that I slowed it down a bit to finish. I feel comfortable with these heavier snatches coming up in workouts I just need to not rush into each rep as quickly and give myself that extra second or two to get ready for the lift.
9-10-14
A.M.
A. Deadlift; 4 Reps on the Min for 10 min295-335lbs ( Same as last week)
Complete @ 335lbs - These were good, kinda tough but felt strong.
B. Weighted Sorensen hold 45lbs ASAP x 3; rest 2 min
1:17; 1:03; 1:15 - These were tough, I held a 45lb plate and my biceps were feeling it as well, lol.
MY posterior chain was lit up after this.
+
10 Rounds for Time:
10 DB Power Snatch @ 70lbs (alt arms)
5 Box Jumps @ 30'' (step down)
14:24 - This was slower than I was wanting. The snatches got to me there in the middle, I was able to speed up at the end. I felt this more in my hamstrings and lower back than my shoulders. I'm looking forward to a swim this afternoon, Its so muggy.
P.M.
Swim/Run 30-60 min easy
Complete - Swam for 60 min. I went at a steady pace taking breaks in-between laps. This felt great. I went between contrast baths for 20 min after. this was a great way to end the day
+
Mobility Work
Complete
Sunday, September 7, 2014
9-5-14
9-5-14
A.M.
A. Squat Snatch Gauntlet; Beginning @ 185lbs - Adding albs per Min Until Failure
Warmed Up to 175lbs, and I failed at 230lbs. The Snatches felt good today. I was wanting to get up to 235 if not more and I thought that I was going to be able to, but I caught 230 just a bit in front of me. The weight felt good today.
+
"AMANDA"
9-7-5
MUs
Squat Snatch @ 135lbs
4:56 - The MUs didn't feel the best today. I Broke on the set of 7 and 5, my forearms were shot for some reason. All the snatches were TnG with one break in each set, again it was grip. This is still a PR I believe so I'm stoked.
P.M.
For Time:
Row 750m
25 Thrusters @ 95lbs
35 MUs
25 Thrusters @ 95
Row 750m
16:48 - This was tough, it was so hot and muggy this afternoon it was hard to get started. It was a fun workout. I got to the MUs without much issue, I held a 1:40-1:45 pace on the row as not to smoke myself and I broke the thrusters st save my breathing and shoulders. I did 3 sets of 5 on the MUs and then pretty much sets of 3 to finish with a set or two of doubles. The second set of thrusters were tough I broke twice and the last row was at a 1:50 ish pace.
9-6-14
A.M.
A. Clean & Jerk; Build to A Tough Single
Worked my way up slowly to 275lbs; I failed the jerk @ 285 4 times, there were no failed reps before this. I was disappointed bc I was feeling strong it was just a technique issue here. I was pushing the bar slightly in front of me on the lockout of the jerk. Putting the clean and jerk together needs work, I know that I have a lot more there.
B. Gracen @ 185lbs
4:15 - This felt good, my goal was to stay consistent throughout and I feel like I did. The weight felt good.
P.M.
3 Rounds for Time:
Run 800m
20 Deadlifts @ 275lbs
80 DUs
25:34 - This was pretty bad. I started to feel queazy on the second run from the heat. The first 2 rounds went pretty well but the third I started to crash a bit. The DL were really tough be of breathing and bubbly stomach, and I did the DUs in sets of 20 or so for the same reason. This was a good workout it just really got to me. I felt good about 15 min or so after, my form never broke down on the DL it was just tough to do big sets of TnG at the end.
A.M.
A. Squat Snatch Gauntlet; Beginning @ 185lbs - Adding albs per Min Until Failure
Warmed Up to 175lbs, and I failed at 230lbs. The Snatches felt good today. I was wanting to get up to 235 if not more and I thought that I was going to be able to, but I caught 230 just a bit in front of me. The weight felt good today.
+
"AMANDA"
9-7-5
MUs
Squat Snatch @ 135lbs
4:56 - The MUs didn't feel the best today. I Broke on the set of 7 and 5, my forearms were shot for some reason. All the snatches were TnG with one break in each set, again it was grip. This is still a PR I believe so I'm stoked.
P.M.
For Time:
Row 750m
25 Thrusters @ 95lbs
35 MUs
25 Thrusters @ 95
Row 750m
16:48 - This was tough, it was so hot and muggy this afternoon it was hard to get started. It was a fun workout. I got to the MUs without much issue, I held a 1:40-1:45 pace on the row as not to smoke myself and I broke the thrusters st save my breathing and shoulders. I did 3 sets of 5 on the MUs and then pretty much sets of 3 to finish with a set or two of doubles. The second set of thrusters were tough I broke twice and the last row was at a 1:50 ish pace.
9-6-14
A.M.
A. Clean & Jerk; Build to A Tough Single
Worked my way up slowly to 275lbs; I failed the jerk @ 285 4 times, there were no failed reps before this. I was disappointed bc I was feeling strong it was just a technique issue here. I was pushing the bar slightly in front of me on the lockout of the jerk. Putting the clean and jerk together needs work, I know that I have a lot more there.
B. Gracen @ 185lbs
4:15 - This felt good, my goal was to stay consistent throughout and I feel like I did. The weight felt good.
P.M.
3 Rounds for Time:
Run 800m
20 Deadlifts @ 275lbs
80 DUs
25:34 - This was pretty bad. I started to feel queazy on the second run from the heat. The first 2 rounds went pretty well but the third I started to crash a bit. The DL were really tough be of breathing and bubbly stomach, and I did the DUs in sets of 20 or so for the same reason. This was a good workout it just really got to me. I felt good about 15 min or so after, my form never broke down on the DL it was just tough to do big sets of TnG at the end.
Wednesday, September 3, 2014
9-1-14
9-1-14
20 min Z1 Airdyne
+
30-45 min Mobility
Complete - Took it real easy today, I feel rested and good.
9-2-14
A. Freestanding HS Hold Tec Work
Complete - This was fun, nice way to warm up. My longest Hold was 44 seconds (beat that Gabrielle) and the others were on avg 20 - 30 seconds.
B1. Muscle Ups; 7 for Time x 5; Rest 1 min
0:25; 0:24; 0:24; 0:23; 0:24 - These felt good today
B2. Deficit (3'') Strict HSPU; 10 for Time x 5; Rest 2 min
0:39; 0:35; 0:42; 0:50; 1:15 - These felt good but my shoulders were feeling it on the last 2 sets and I had to take longer rest.
C. Clean & Jerk; 5 singles @ 85% 1RM; Rest 2 min
Complete @ 240lbs - I really wasn't sure what weight to use. My PR is 275 but that was a power clean, other than that I haven't found a max in a long time. But these felt good.
+
5-4-3-2-1
Squat Snatch @ 200lbs
1-1-1-1-1
Legless Rope Climbs
9:40 - I was excited when I saw this. I would have like to had gotten a better time. I got in a rush and failed the first rep on my set of o3 and the first rep on the set of 2. I just barely lost them in front of me. I also did these in my nanos rather than my lifters. I also think that I did an extra rep on my set of 4. Just to be on the safe side I did and extra one. The snatches really felt good so did the rope climbs.
9-3-14
A.M.
A. Deadlift; 3 Reps on the Min for 10 min 295-335lbs
Complete all @ 335lbs - This felt good, I took my time warming up and 335 felt good, all reps were TnG
B. Shoulder Bridge Single Leg Curl; 12-15 x 4 per Leg; Rest 90 sec bw Legs
15 per Leg x 4 - I have never done these before so I looked up some videos; I did them all on a Swiss Ball (an ab ball). These were kinda tough with the stability involved.
+
15 min AMRAP
15 KBS @ 2pood
15 Burpee Box Jumps @ 24''
6 + 18 - This was a gasser, the only reason to stop was the discomfort. This felt good though, all KBS were UB and transitions were smooth, BBJ were steady but as always could have been faster
P.M.
Swim/run 30-60 min easy
+
Mobility Work
Complete - 30 min of light running. I'm going to work on mobility and possibly som Z1 AD for the nest hour and a half till class. I feel good today
20 min Z1 Airdyne
+
30-45 min Mobility
Complete - Took it real easy today, I feel rested and good.
9-2-14
A. Freestanding HS Hold Tec Work
Complete - This was fun, nice way to warm up. My longest Hold was 44 seconds (beat that Gabrielle) and the others were on avg 20 - 30 seconds.
B1. Muscle Ups; 7 for Time x 5; Rest 1 min
0:25; 0:24; 0:24; 0:23; 0:24 - These felt good today
B2. Deficit (3'') Strict HSPU; 10 for Time x 5; Rest 2 min
0:39; 0:35; 0:42; 0:50; 1:15 - These felt good but my shoulders were feeling it on the last 2 sets and I had to take longer rest.
C. Clean & Jerk; 5 singles @ 85% 1RM; Rest 2 min
Complete @ 240lbs - I really wasn't sure what weight to use. My PR is 275 but that was a power clean, other than that I haven't found a max in a long time. But these felt good.
+
5-4-3-2-1
Squat Snatch @ 200lbs
1-1-1-1-1
Legless Rope Climbs
9:40 - I was excited when I saw this. I would have like to had gotten a better time. I got in a rush and failed the first rep on my set of o3 and the first rep on the set of 2. I just barely lost them in front of me. I also did these in my nanos rather than my lifters. I also think that I did an extra rep on my set of 4. Just to be on the safe side I did and extra one. The snatches really felt good so did the rope climbs.
9-3-14
A.M.
A. Deadlift; 3 Reps on the Min for 10 min 295-335lbs
Complete all @ 335lbs - This felt good, I took my time warming up and 335 felt good, all reps were TnG
B. Shoulder Bridge Single Leg Curl; 12-15 x 4 per Leg; Rest 90 sec bw Legs
15 per Leg x 4 - I have never done these before so I looked up some videos; I did them all on a Swiss Ball (an ab ball). These were kinda tough with the stability involved.
+
15 min AMRAP
15 KBS @ 2pood
15 Burpee Box Jumps @ 24''
6 + 18 - This was a gasser, the only reason to stop was the discomfort. This felt good though, all KBS were UB and transitions were smooth, BBJ were steady but as always could have been faster
P.M.
Swim/run 30-60 min easy
+
Mobility Work
Complete - 30 min of light running. I'm going to work on mobility and possibly som Z1 AD for the nest hour and a half till class. I feel good today
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