Sunday, February 12, 2012

Sunday - February 12, 2012

C&J -- Worked up to 265, failed at 270 a few times, caught the clean very nicely though, had the Jerk high enough just had a tough time getting my head through...

Cleans -- Worked up to 280, failed at 285 a few times...couldn't hang onto it...kind of annoying...

Front Squat -- Heavy 1-- Ended up going well, got 350lbs for a 20lb PR which last time I had a belt on, so this is big.

Saturday - February 11, 2012

Snatch - 190

C&J - 255 - Failed at 260 and 265...annoyed

5 Rounds of:
250m Row
10 Squat Clean Thrusters @ 95lbs
15 Burpees
Wearing a 20lb Weightvest
Rest 3 minutes
Time: 25.52 total, all sets were sub 3 minutes, fastest time on the Outlaw Site...felt pretty damn good on this for how rough it was.

Thursday, February 9, 2012

Thursday - February 9, 2012

BB Gymnastics --Hang Squat Snatches

Doubles:
75, 95, 125, 140, 150, 165
Singles:
170, 175, 185, 195F x 3

Felt pretty good

Cond -
8 Minute AmRap:
15 Box Jumps @ 24" (Step down mandatory)
20 Burpees
Total:
4 Rounds + 4 BJ -- Legs lit up

Accessory stuff -- TGU's ruin my knees did a few but had to call it...

Wednesday - February 8, 2012
Back Squat – 250 x 5, 285 x 5, 300 x 2, 320 x 3, 355 x 1 — Still figuring out where my 1RM is…legs are plenty strong for this, but going beltless and dropping ass to grass has me losing my upper back/chest up position as I pop out of the bottom…nonetheless very fast 1RM.

2a) Strict C2B Pull-Ups --  7, 5, 6, 5

2b) Front Squat - 225 x 5, 250 x 4, 270 x 4, 285 x 4 — Thought this would be harder than it was

Diane: Set this up by saying I did the 60 deficit HS WoD on Monday instead of the tempo running, and my shoulders were not ready for Diane. I timed out my splits.

21DL – 24 seconds, 21 HSPU – 3.22, 15DL – 18 seconds, 15 HSPU – 2.45, 9DL – 8 seconds, 9 HSPU – 2.30 == Total – 9.32

Didn’t take the full rest, didn’t need it, wasn’t out of breath…

Double Unders 3min – 232 (PR on first set, 133)
T2B 2min – 32
Row 1min – 22Cals (16 second transition :| )

Wednesday, February 1, 2012

Wednesday - February 1, 2012

Back Squat - 245 x 6, 280 x 6, 315 x 3, 330 x 2 -- Still finding my capacity with my new squats
Supinated Bent-Over Rows 4 x 5- 155 across all sets
Front Squats - 215 x 5, 250 x 4, 270 x 4 x 2

Conditioning....
4 Rounds (did 5) of:
100m Sled Drag - Heavy as FUCK!
200m Sled Sprint - *Strip half the weight from the drag*

well after reading peoples things, I apparently read "HEAVY AS FUCK" differently than everyone else.  I did 300lbs (6 - 45lbs plates) on the heavy drag for the first 3 rounds, then dropped to 200 (4 45s), and 155 (3 45s) on the sprints...it was so dominating and fun that I ended up doing 5 rounds, plus it was perfect outside, 55 degrees in January, I'll take it!  I ended up blacking out a little bit, and almost passed out when I was done, kept forgetting to hit the lap timer on the watch...all 5 rounds took me almost 20 minutes.  Maybe it was my blissful ignorance as to what weight to do as it was my first time...sweet experience though. Love these things...needless to say I didn't get to my muscle-ups...

This was one of the most enjoyable destructive days I have had in a long time...
Tuesday - January 31, 2012

BB Gymnastics:
Took it light worked on speed and fluidity, hit cleans heavy yesterday
1a) Clean Pulls for Height -- 3 x 5 @ 165#
1b) Tall Cleans -- 3 x 5-7 @ 115#

Conditioning:
Part 1) 8 minute AMRAP of:
8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders

Score: 4 Rounds + 16/17 Reps (haven’t watched video to see if first snatch counts on 5th round) + 130 Double Unders = 144/5 + 26 = 170/1 total

Midline – T2B were really fast (3 x 15) - 16, 18, 19 seconds
GHD Raises =  3 x 10