Month: May 2013

Heating Up

In at 10am to train with Brad, Cora, Matt, Kevin, and Kinde.

Warm-up

  • 400m Run
  • PVC Pass-thrus

Strength

Back and forth between the two movements. I didn’t quite do it EMOM style, but was pretty close to every minute.

Bench Press

  • 10 @ 45#
  • 8 @ 95#
  • 8 @ 135#
  • 4×8 @ 155#
  • 8 @ 160#

Tried to focus on keeping my right elbow in, but was still having some issues with it. Wonder if I’ve developed some typo of mobility issue. Will have to check if there is anything in Becoming a Supple Leopard about it.

Pendlay Row

  • 8 @ 115#
  • 8 @ 125#
  • 8 @ 135#
  • 8 @ 140#
  • 8 @ 145#

Doing sets of 8 got pretty heavy.

WOD

5 Rounds

  • 15 HR Push-ups
  • 15 American KBS (53#)
  • 15 Wall Balls (20# MB, 10′ target)
  • 15 Box Jumps (24″)

Finished in 14:21, but was able to keep a pretty steady pace through this one. Push-ups slowed me down after round 2, but I was able to do all of my wall balls and KBS unbroken. The increased heat and humidity is something we’re not used to though.

Finisher

Did 5 sets of 50m high walk and 50m low walk with a 90# prowler and 90# of bumpers on it.

Knees Out

Getting back to a schedule now that the flooring project is wrapped up. Went in at 10:30am.

Warm-up

  • 2:00 Jump Rope
  • PVC pass-thrus

Olympic Lifting

Snatch Balances

  • 5 @ 45#
  • 5 @ 95#
  • 5 @ 115#
  • 2 @ 135#
  • 1 @ 155#
  • 1 @ 165#
  • F @ 175#
  • 1 @ 175#

Matched a snatch balance high I did a few months ago. Didn’t feel the greatest dropping into position today.

Snatch Technique

10:00 EMOM

  • Power Snatch (115#)
  • Snatch (115#)

Felt pretty solid here and the weight allowed me to focus on good technique. Was getting some decent triple extension and started concentrating on knees out. I’ve had a bad problem of my knees caving in with both snatches and cleans on the knee rebend. Everything felt a lot smoother when I was able to eliminate that. Receiving the bar for the squat snatches felt pretty darn good.

WOD

10 Rounds

  • 5 Deadlifts (185#)
  • 10 Pull-ups
  • 15 Sit-ups

First metcon since Friday. Finished in 13:58, doing it by myself.

Finisher

15:00 Row

Just an easy row, keeping my strokes per minute around 20. Traveled 3,280 meters.