Month: October 2014

210

Feeling better today, but still not 100%. Super Sunday at 11am. Did some bottom squat holds and stretching to loosen up.

Weightlifting

  • 5 Muscle Snatches (45#)
  • 5 Snatch Presses (45#)
  • 5 Muscle Snatches (75#)
  • 5 Snatch Presses (75#)
  • 3 Power Snatches (95#)
  • 2 Snatches (115#)
  • 2 Snatches (135#)
  • 2 Snatches (145#)
  • 2 Snatches (155#)
  • 2 Snatches (165#)
  • 2 Snatches (175#)
  • 1 Snatch (185#)
  • 1 Snatch (195#)
  • 1 Snatch (205#)
  • 1 Snatch (210# – PR)
  • Fail (215#)

I really wanted to hit some heavy snatches today and that I did. Felt great! Set the clock for 15:00 and started at 115#. After making 210# without trouble, I took a couple of extra minutes beyond the 15 minute clock to give 215 a try. I had it too, just too soft in the arms when I got to the bottom. I think I was surprised the weight was there. 🙂

Did 5×135# and 5×165# Pendlay Rows to warm up.

5 Sets

  • 5 Pendlay Rows (185#)
  • 5 Evil Wheels

Time to start going with more weight for the rows. They are feeling solid. Those evil wheels really are evil. I’m already feeling sore in my upper abs.

10:00 EMOM

  • 7 C2B Pull-ups

Had to start breaking them up in the 8th round.

Thruster Attack

Schedule for the program is all messed up with being out sick for 4 days. Still looking to finish out the program this week and hit “Fran” next Sunday though. At this point I was feeling pretty wiped out. Did not expect things to end well.

Every 1:45 for 5 sets

  • 15 Thrusters (95#)

I got through the 5 sets unbroken, but wanted to stop in the last two. I could tell almost right away that it was going to hit me. Spent some quality time on the floor after picking things up. Stopped for a Mountain Dew on the ride home because I figured some sugar with help me feel better (for real). Didn’t think I was going to make it home. My whole body was sweating and I rushed in the house. Spent 5 minutes or so sitting on the bathroom floor just in case. Glad I got the work in though. 2 more thruster sessions!

Shoulder Reppin’

Running the show at 9am again for Kevin, but he gets back to town today. I did 3 sets of 10 reverse hypers with 210# before class.

Warm-up

3 Rounds

  • 5 Push-ups
  • 4 Inch Worms
  • 20 Band Pulls (red)

Warmed up the shoulder press with 10×45#, 5×95#, and 3×125#.

XWOD

  • 3-3-3-3-3-3-3-3 Shoulder Press (152.5#)
  • 2-1-2-1-2-1-2-1 X Push-ups
    • 2s: 18″ Plyo
    • 1s: 21.5″ Plyo

Struggle from the start with the shoulder press, especially getting that first rep going, but made it through every set. New 3RM too and for all 8 sets!

Conditioning

8:00 AMRAP

  • 8 Deadlifts (185#)
  • 8 OTB Burpees
  • 8 American KBS (62#)

Got exactly 6 rounds.

Midline

8 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest

Yuck!

I finished up with 2 sets of 20 reverse wrist curls with 45#.

A Late Super Sunday

Super Sunday at 4pm today since I was coming back from up north. Switched things up a bit…

Warmed up with some snatch work at 45# and 95#. Hit some at 115# too.

10:00

  • 5 Snatches
  • Increase weight and continue with 5 reps at each weight.

I went 115-135-145-155-165-175. Did 115# as touch-n-go reps. Had one miss at 165# Had about exactly 1:00 left on the clock after loading up 175# and finished them with a second to spare. That was really fun.

XWOD

  • 5-5-5-5-5-5 Good Mornings
  • 2-1-2-1-2-1 Kneeling Jumps

I didn’t want to push it with the good mornings, but need to be doing them to strengthen my lower back. Went 155-155-155-155-175-185. For the kneeling jumps I used 10.25″ for the doubles and 13.5″ for the singles.

Thruster Attack

3x

  • 3 Rounds (Tabata)
    • 20s Thrusters (75#)
    • 10s Rest
  • 30s Rest

Kept up the 8s each round, but was only able to power through 9 on the final round today. Rough!

Gymnastics

10 Rounds (Reverse Tabata)

  • 10s C2B Pull-ups
  • 20s Rest

I got 6 reps for the first 3 rounds, but started dying and got 4 reps the rest of the way.

Reverse Hyper

  • 3x15x210#

Alex had a bar out with the reds still on it, so I jumped on it to drill my cleans a little.

Clean

  • 5x2x70kg

Get Out of Bed!

Still having a rough time getting up, but I had to this morning since Kevin is out-of-town and I was running the 9am for him.

Warm-up

  • Bottom Squat Hold
  • Band Rack Stretch
  • 20 Squat Jumps

Strength

Front Squat

  • 10×45#
  • 5×135#
  • 3×205#
  • 2×235#
  • 2x2x255#
  • 2x2x265#
  • 2x2x275#
  • 2×285#

Felt pretty good. This right IT band has been really funky for a couple of weeks now.

Accessory

4 Sets

  • 10/10 Kroc Rows (62#)

Conditioning

14:00 EMOM

  • Odds: 5 Hang Cleans (155#)
  • Evens: 8 Burpees

Tried not to pull on the hang cleans. Did burpees AFAP, finishing in 15s or less each round.

Back

Reverse Hypers

  • 5x10x210#

Thruster Attack Week 8 is Complete

Out in the garage around 11:30, though I really did not feel like doing this. Warmed up with 5 minutes on the Air Dyne, going 2.3km. Then I did 10 thrusters with 45# and 5 with 95#.

Thruster Attack

E2M 10:00

  • 14 Thrusters (105#)

Easiest the “heavy” thruster day has felt the entire program! I wore a HRM, which is pretty interesting. 2 more weeks to go!

IMG_4983.PNG

Went in at 5 to lift with Alex and work on my clean & jerk, mostly on the clean for now. Trying not to pull with my arms so much and be faster getting under the bar.

I was doing a complex of:

  • Clean Pull
  • Clean & Jerk
  • Clean & Jerk

I didn’t keep track of how many times I went with each weight but it was at last 3 times through with 95#, 135#, 155#, and 175#. Then 2 of the complexes with 185#. My jerks felt pretty terrible for the most part. Started to get the hang of the changes to the clean though and got more comfortable with it.

Wanted to compare to a recent clean at about the same weight, but didn’t really have anything. This is today with 185# on the left. On the right is 190# back in December.

Down for the Count

Had every intention of making it to 9am this morning and was even in bed at a decent time. But didn’t wake up until almost 8. So went to 5:30 class instead.

Warm-up

2 Rounds

  • 5 Strict Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3×215#
  • 3×225#
  • 3×230#

Not too much of a struggle, but I think it was a good decision to only jump 5# for that last set. It wasn’t too long ago that I would ask for help unracking 230# for 1 and now I have no problem unracking it myself for a triple.

Gymnastics

8:00 EMOM

  • Muscle-ups

Can tell I haven’t been doing these! I got 4-4-3-2-3-2-2-2. The push away at the top seemed to wear me out more in those early rounds. I haven’t done too many reps with that method of cycling. About halfway through I switched back to reversing the dip and then dropping into the next rep. Was feeling pretty out of breath already at this point.

Conditioning

3 Rounds

  • 1:00 Wall Balls (20# MB, 10′ target)
  • 1:00 Ball Slams (25#)
  • 1:00 Burpees
  • 1:00 Rest

I got 27-26-26 wall balls, 26-20-19 ball slams, and 13-14-14 burpees. Going from wall balls to ball slams was brutal. I had to take some breaks during the second and third set of slams. I was out of it after this one, feeling a little light-headed and shit.

Short Week

Usually I take Monday off, but I’m heading up north this weekend so switching up my workout schedule a bit. Went to the 9am class.

Warm-up

We did a bunch of shoulder stretching stuff with a PVC pipe.

Strength

Shoulder Press

  • 6×45#
  • 6×95#
  • 6×115#
  • 6x6x132.5#

Accessory

3 Rounds NFT

  • 20 Band Pulls (Yellow CS)
  • 8 Scap Push-ups

Conditioning

5 Rounds

  • 10 Front Rack Lunges (95#)
  • 10 Push Press (95#)
  • 5 Burpees

Round 4 of push presses was a battle, but I just couldn’t do it in round 5. Had to break that last set up into 5-5. Burpees were really slow throughout trying to give shoulders more rest. Finished in 6:47.

Extra

  • 3x10x45# Wrist Curls