Back Squat; 80x2x5 - 200# my legs are destroyed from Saturday
Accessory work -
lateral bounds x 10/side
squat jumps @ 20%of BS x5x2 - 50#
Done!
~~~~~~~~~~~~
At this point in the day I am SO TIRED of pulling. Legit did every muscle or variation of pulling my body over objects. I was super discouraged with how my upper body pull has gone down for party trick movements. Which is weird because my CTB/pullups have improved, my muscle up/bar mu/strict mu has not. I know there hasnt been a big focus on those movements so thats part to blame.
A. Sn; 50x2, 60x2, 70x2 - 95#, 110#, 125#, things felt good so I went up to 135#, 145#, 155#, 165#, and tried 175# twice but it was just not happening.
B. Power Clean + Jerk; 50x2+1, 60x2+1, 70x2+1x3 - 100#, 115#, 135#
A. Sn + OHSQ; 50x2+3, 60x2+3, 70x2+3 - 85#, 105#, 125# wrist was bothering me on these
B. Sn; 80x2 - 145# honestly, my legs were not giving me that push and holding it over head was painful today. Sorry Mckenna...
C. Power Clean + FS + Jerk; 50x2, 60x2, 70x2x2, 80x2 - 95#, 115#, 135#, 155#
135#
155#
D. Back Squat; 80x2x3 - 200# Did not feel strong
Accessory work-
Strict CtB complete 10 reps each with a 5 sec. negative - Done!
~~~~~~~~~~~~~
PM
Gymnastics work - Done! And I even got to have Colin help and make sure I didnt derp everywhere
+
10 thrusters @ 95
2 minute row - HR over 170
rest 2 minutes (complete 7 MU)
x2
Hard. My legs were torched all day today and rowing was super tough. Easily got up to 170HR with the struggling I was doing rowing. Thrusters felt great. Mu felt like shit after that and the gymnastics.
Here's a video for that struggling mess...
Uhh...so heres where it gets weird...I just completely did not see/read the following below to do for Monday. I was wondering why the PM was so short and then as I copied this realized there was more to the workout! Haaaa! Ill do the L-sit this afternoon. Boy do I feel silly...
Came in and snatched up to 70% just because I wanted to for funsies.
Then did Liz's workout of 90% AB x 2 mins, rest until heart rate comes down. I came in after she did a round so I did 6 and she did 7.
Then did 3 rounds of 15 deadlifts @135# with perfect form 15 synch CTB
Doing perfect deads got spicy for my posterior and I liked it!
Tuesday -
Did this in the afternoon at Chelsea Piers
12 sec. AB sprint @ max effort
rest 2:15x 3
~rest 5 minutes~
60 sec. row holding 5 sec. faster pace then 1K TT
rest 45 sec.
x3
Followed by some core work, handstand walking, and a steam room stretch sesh
Didnt manage to make it back to lift because I had to work late but I did
10 min EMOM odd - 10 push ups even - 5 strict seated DB press 35#/each arm
And it killed me
Wednesday -
A. BN Snatch Grip push press; 50x5, 60x5, 70x5, 80x5, 90x1(3), 100x1, 105-110x1 - 85#, 110#, 125#, 145#, 165#, 175# tough, not because of overhead strength but fear of whats going on behind my head. Attempted 180# because thats what I use for my snatch percentage, but hit 175# which is my true 1 rm, didnt try 105-110 because I failed 175# on my second attempt.
B. Sn + OHSQ (off blocks @ mid thigh); 50x2, 60x2, 70x2(4), 80x2(3) -105#, 115#, 125#, 145#
145#
C. PC + FS + Jerk; 50x2, 60x2, 70x2, 80x2(3) - 105#, 115#, 130#, 150# - this felt great
150#
D. Front Squat; 50x3, 60x3, 70x3, 80x3(3) - 115#, 125#, 155#, 180#
Was gonna come in for the PM sesh but throughout the day I felt shittier, think Im receiving Bryan's cold so Im going to go home with some Nyquil and get better for Hinshaw...
A. No hook grip Sn from pause @ knee; 50x2, 60x2, 70x2x4, 80x2x2 - 85#, 105#, 125#, 145# this felt soooo much better
145#
B. Sn; 70x2, 80x2, 85x1x2-3 - 125#, 145#, 155# I GOT MY SNATCH BAAAACK
This was the weirder of my 155# lifts, but I made all of them!
C. BS; 50x3, 60x2, 70x2, 80x3x3, 90x1 - 135#, 155#, 175#, 200#, 225# 90% always feels lighter than 80%
D. Push Press + Push Jerk; 60x2x2, 70x2x3, 80x1x3
PM
15 MU
30 PC @ 95#
50 t2B
7:06
I really wanted to go UB on the MU cause thats a goal of mine, but I quickly became spastic. Went 10/2/2/1. Really it was all up to not keeping it cool. I rushed myself through this for some reason. Went singles on the cleans, went 10s and 5s on T2B
Tuesday
AM
A. BN Snatch Grip push press; 50x5, 60x5, 70x5, 80x5, 90x5 - 85#, 105#, 125#, 145#, 165# I go singles at 90% because Im afraid of this lift
165#
B. Power Snatch + Snatch (off blocks @ mid thigh); 50x2x2, 60x2x2, 70x2x2, 80x2x2 - 85#, 105#, 125#, was suppose to be 145# but I kept getting below parallel so after that set did 135#
125#
135#
C. Power Clean from pause @ mid shin; 50x2x2, 60x2x2, 70x2 - 95#, 115#, 135#
135#
D. Front Squat; 80x2x4 - 180# these were gravy, gonna pr soon
pm
10 x 10 sec.sled sprint @ max effort - no weight
rest 2 minutes
Did this as 10sec AB sprint with 1 min rest because I was not in proximity of a sled
A. No hook grip Sn from pause @ knee; 50x2, 60x2x2, 70x2x2, 80x2x2 - 90#, 110#, 125#, 145# needless to say, I got 0 reps at 145# this no hook thing is really hard. Definitely feel a difference though as far as not hitting the bar off my hip outward and having to have a faster turn over
Hit first rep, whoops the second, so did a third - 125#
So close!
B. Sn; 70x2, 80x2 singles x 2, 85x1x3, 70x5 singles - 125#, 145#, 155#, 125# I felt strong this morning, my thumb kinda hurts a bunch from cutting the nail too short and now the skin is peeling back. Ryan helped figure out what my problem is with going heavier in the snatch and why its not working out so well. Im glad I captured it from this side, you can see that my foot (feet) shift backwards. The left foot more than the right and Im not sure what has been causing this screw up in hard wiring but Ry suggested I start warming up with snatch balances/drop snatches to drill my feet back into the proper catch position.
145# a little sloppy
155# DANGIT
C. BS; 50x3, 60x2, 70x2, 80x3x3, 90x1x2, 80x3x2 - 135#, 155#, 175#, 200#, 225#, 200# Squatting felt great. 225# felt so light. When I got back around to the last set of 80% I could feel fatigue set in. Legs so sore today.
Everything else I am doing later...had to come into work early, but when I got here, no one was here so that was kind of a waste of my life...ugh
D. Push Press + Push Jerk; 60x2, 70x2, 80x1x2
PM
8 minute amrap - 70% effort -
10 db renegade rows @ 35# per hand (5/side)
10 hollow rocks
10 double kb front rack lunge steps @ 35# per hand
Had a great time training this weekend. Took yesterday completely off because the stress of the week wrecked havoc on my mind and probably my body. Thought this week was going to start as awesome. Monday
AM
gymnastics work - I did the gymnastics emailed, which was apparently not for us. Started off the day frustrated with the issue of not being able to do PU into Bar MU and really kicked off my morning with that...
+
A. Snatch from 3 sec. pause @ knee + OHSQ; 50x2, 60x2, 70x2 - 90#, 110#, 125# wrist bothered me a little, have to talk to Keith
B. Snatch; 70x2, 80x2, 85x2 - 125#, 145#, 155# Ok, I was huge baby with a piss poor attitude this morning. I couldnt snatch 155#. I havent been able to consistently and confidently snatch over 145# for the past 2 months. Idk whats happened and idk whats wrong and today I just sort of snapped. It feels like everything I was good at, Im not anymore and its killing my confidence. Im becoming a head case and I feel like a loser and Im not sure how to pick back up again.
C. Back Squat; 50x3, 60x3, 70x3, 80x3 - 135#, 155#, 175#, 200# all fine, went great
Tuesday was another rough day. Was exhausted getting out of work late. So I did Wednesdays AM instead at home... Stressors affecting this weeks training: - Coming off of competing Saturday - Traveling from PA with the absurd traffic - My constant dessert eating - Period - My damn cat that keeps eating my hair at night - The feeling that the sky is falling at work all of a sudden
Tuesday
1K row @ 8 sec. off 2K TT (slower then 2K pace) - I went at 2:08, thats obviously not what was asked for, but rowing has felt great
rest 60
+
250m row @ 85% effort - 2:00
rest 90
250m row @ 90-95% effort - 1:57
rest 90
250m row @ max - 1:46
rest 90
250m row @ 90% - 1:58
rest 90
1K row @ 8 sec. off 2K TT pace - 2:10
^Paces, not actual times
Wednesday
AM
Gymnastics - Done
+
A. Power Clean + Push Jerk; 50x2x2, 60x2+2, 70x2+2, 80x1x3 - 90#, 110#, 130#, 150#
130#
150# second catch was sloppy
B. BN Snatch Grip Push Press x 5x5 - 85#, 105#, 115#, 125#, 135#
C. Good Morning x 12x4 sets - 85#
D. Front Squat; 70x3x2, 80x3 **pause in bottom - 155#, 175# these felt great
175#
PM
5 minute amrap
7 kipping HSPU
5 HPC @105
3 MU
4 rounds + 1 MU
This blew. I was so excited for this and I ended up failing 2 mu in a row...
~rest 3 minutes~
6 sec. aB sprint @ max
rest 1 minute
x3
Done
~rest 3 minutes~
10 minute amrap
7 T2B
9 thrusters, 65#
12 no push up burped box jump, 15"
6 rounds + 2 bj
This went great. Could have moved through this all day.
gymnastics work - Done. Ring thing MU are no joke.
+
1 mile run @ 70%
rest 1 minute
1 mile run @ 70%
rest 1 minute
200m run @ 90%
rest 90
200m run @ max
rest 90
200m run @ 90%
Did all these too! Miles were great, switching from that pace to a sprint was a little difficult.
PM
A. Snatch high pull with 3 sec. pause @ knee + Snatch from 3 sec. pause @ knee 50x2, 60x2, 70x2 - 90#, 110#, 125#
B. Snatch; 70x2, 80x2x2, 85-90x3 singles - 125#, 145#, 155#, tried for 160# but failed. Watched it slow and something is happening with my feet coming back and not being more patient and staying over the bar. Also not pulling as aggressive as I use to. This has me frustrated as its never been a hard lift for me.
Failed that first one but whoops, 145#
Kinda tired looking. Had to catch pretty deep. 155#
160# - miss
C. Back Squat; 70x3, (80x1, 85x1, 90x1)x4 - 175#, 200#, 215#, 225#
225#
+
5 minutes
5 cTB pull ups
5 strict HSPu
30ft. yoke OH walk 20s front rack hold at 185#
4 rounds + 5 CTB
They didnt have a yoke at Stamford.
Rough day at work. Early morning and an extremely late night.
I did the performance class because I got out of work late and their workout looked like a basket of misery for me!!!!! A.1 Push Press + Push Jerk; 2+2 x 2 then 1+1 x 2 sets **build from last week - I did a bunch of sets working up from 105# and ended up getting to 165#, I failed 175# but I think its there A.2 Good Morning x 6-8 x 4 sets + 9-18-21-27 calories on rower kb swings, 70/55# 10:33
Wow! This sucked! Row was great but really shitty holding onto the KB after rowing my ass off
~rest 3 minutes~
10 sec. max effort Calories on bike rest 50 sec. x3 rounds
**guys look to hold over 1000 watts / girls over 500 watts Watted at 960!
