Thursday, September 29, 2011

Thursday - September 29, 2011
A little low on sleep today, hate training on Thursdays but I don't know if I'll get a chance to hit a full session tomorrow.  So just hit a simple little session --

Hang Power Clean - 155 x 3, 185 x 3, 215 x 3, 225 x 3, 225 x 3, 225 x 2
then...
Jay vs. Jeff
While one person completes 100 double unders the other person completes as many rope climbs as they can.  Then switch, three rounds.

Jay and I worked through 600 double unders and 27 rope climbs in just under 9 minutes.  (I was 13 he was 14, he breezed through the first two rounds of double unders unbroken giving me very little time to hit the ropes) - great session, great little team metcon.
So I completed -
300 Double Unders
13 Rope Climbs

Wednesday, September 28, 2011

Wednesday - September 28, 2011
AM - Skills

  • 5 x :30 second hollow body hold
  • 4 x  20 Push ups (Shoulders in front of hands, Super Hollow position)
  • 3 x :20 seconds ring support hold
  • 3 x :40 second handstand hold
PM

Deadlift - 315 x 5, 365 x 3, 405 x 1, 455 x 1, 475 x 1, 500 x (2F) then 3sets x 5 reps @ 335lbs.
then...
Death by Thrusters @ 75lbs...14+5 Rounds (110 Thrusters total)

Thoughts/Feelings -- AM Session was ok, still working through a decent amount of soreness in the lats from Monday so I couldn't quite get the extension in the handstands that I want.  Deadlifts were ok, I wanted to work up over 500, but just wasn't feeling light today...455 was more taxing than I thought and 475 was an all out effort.  Thrusters were good, round of 13 and 14 got saucy...really wanted 18+ rounds...This is one of the best workouts I can think of, all you have to do is change the weights for a totally different response.

I have ambassador training on Friday so working out may be difficult -- going to try to hit some stuff tomorrow, not sure what...Maybe some Hang Power Cleans, rope climbs and Push Presses -- we'll see though.

Monday, September 26, 2011

Monday - September 26, 2011
AM - Skills 
2 x 7 Wall Climbs (5-10 Second Hollow HS Hold at the top of each)
3 x 8/leg Pistols
5 x 2 Strict Muscle-Ups

PM - Strength/MetCon
Overhead Squat work - worked up to 205# x 3
Every minute on the minute Snatch -
125, 130, 135, 140, 145, 150, 155 (F), 155, 160, 165 (F), 165, 170, 175(Fx4), 175, 180 (Fx3)
then...
12minute AmRap:
5 Power Snatches 95lbs
10 Pull-Ups
25 Double Unders
**25lb Weightvest**

then...

Some Hollow Rocks and weighted Glute-Ham Raises (2 x 5 @ 53lbs)

Thoughts/Feelings - Started off a little slow today due to some heavy drinking/late night on Sunday at the Bears v. Packers game.  Wall-Climbs were really taxing, Pistols went really well I felt, and Strict Muscle-Ups were really good.

Overhead Squats were really bothering my wrists and Elbows - 205 x 3 is not very good for me, but wanted to focus on the snatch more so I called it.  Snatch felt ok, a little shaky to start, but 170lb felt incredible, best one by far.  I was under 180 2/3 times but just lost it and got sloppy in the bottom.  Encouraged by this though, I haven't been working snatches enough and I haven't fallen off much.

AmRap felt great, good pace I think it was 8 or 9 full rounds, recovered VERY fast from it, less than 3 minutes probably went from huffing and puffing to fine.  GHR were strong, overall great day...Looking forward to Wednesday, gonna try to hit some mad stretching/foam rolling tomorrow.
Saturday and Sunday were essentially rest days, out of town and recovering from a tough Friday session.

Friday, September 23, 2011

Friday - September 23, 2011
AM -
Skill work on the rings - 30 minutes
Muscle-Up to HSPU
Muscle-Up to Bear Complex (Turn-Out, Deep Dip, Turn-Out, Transition down, false grip CTB Pull-Up, Lower, Turn-Out)
L-Sit pull-up to invert, pull-up, to skin the cat, invert, pull-up, l-sit lower.

PM - lululemon Photo shoot was today, had a lot of fun despite a poor Ohio weather day.  Ended up sitting in some weird footed Overhead Squats with 95lbs, and carrying a barbell for a good 20 minutes, a mini workout. Then -
Joined the PM class for a little #StrongmanFriday:
1minute on/1minute off of:
Farmers Carry
Sledge Strikes
Tire Flip with jump-through
Sandbag burpee power cleans
Atlas Stone Shoulders
then
Jerk - work to a heavy 2 (220lbs)
#BackSquat - 5RM (325lbs PR)

Thoughts/Feelings - Strongman stuff felt great, very...strong.  Got the 160lb Atlas Stone shouldered 12 times in two minutes which was pretty good.  Everything else was just all go.  All the OHS holds and strongmen stuff made squatting and jerking feel really heavy.  I wasn't going to go up in the squats, 305 felt horrible but once I got under 325 I felt the power and repped out 5, great way to end the day.  PM Classes at Friendship CrossFit tonight were motivating, I love that feeling. 

*Knees and Hip were really bugging me toward the later parts of todays workouts, ring stuff felt a bit foreign, excited to get back on a routine with them.  Worked on a shorter dip on the split jerk, felt good but as I got heavier it wasn't as snappy as I'd like.  Gotta get up around 250 consistently since that is my Push Press.  Ideally I'd love to hit 275 or 280 on both Clean and Jerk by the end of the year, then try to get them together for that.  Snatching still evades me, gonna hit up some power snatches tomorrow, then maybe a WoD before I go out of town Sunday.

Thursday, September 22, 2011

Thursday - September 22, 2011
Rest -

Working on this Day On/Day Off schedule where I hit a Skills/Oly/Strength/Metcon on my on days, and hit SMR and coach on my off days.  So it will be MWF then Sunday there will be a named WoD or some goat work.  Goal will be to let my body rest and recover more, hit skills and Oly Lifts more when fresh.  Hopefully strength and conditioning are able to get better as I get more skilled at the more technical movements. 

Big Day tomorrow - Gonna hit some Muscle-Up and Ring Complexes, Jerks, Back Squats and something very breathy.

Wednesday, September 21, 2011

Wednesday - September 21, 2011
AM:
Skills Training:
20 minutes of work on Kipping HSPU and T2B:
Completed:
52 Kipping HSPU
48 Toes-to-Bar
then...
3x3x10 second negative Handstand Push-Ups from 12-inch Elevation.


PM:
Work to a Heavy Double Power Clean - 235lbs x 2 (265 x 1 PR)
then...
10-8-6-4-2:
Squat Cleans @ 165lbs
KB Snatches @ 70lbs
immediately following complete 50 burpees for time.


Thoughts/Feelings:
First time really dedicating work on the Kipping HSPU - got a better feel for them at the end.  Still don't see this as a viable option until totally fatigued on strict HSPU but hopefully I'll continue to get better at them.  Toes-to-Bar were great today, all unbroken and easy, did sets of 8.  Negatives on the HSPU were awesome - I think these will really help me build up that stability through the movement.


PM Training session was surprising - Cleans were going up well, I pulled 270 really high, but 265 went up fairly easy and felt strong.  I didn't feel very awake going into the session, but came around.  The metcon was nasty - Squat Cleans really take it out of me for some reason, just super taxing to move through that large of a range of motion for me.  Snatches were easy, burpees of course sucked.  Had a great dinner afterwards with Kitty - Lots of steak, home made Caesar and some Sweet Potato fries.  See how long I am able to continue with this log.