Monday 2/15

gymnastics work day 1 week 32 - Liz and I did 2 rounds out of 3 :p
+
A. Snatch; 90%x1x3 - 155#...then a pr of 175#
B. FS + Jerk; 1+1 @ 75-85% of C&J x 8 reps - EMOM - 160#x3, 170#x3, 180#x2
C. Hip Clean + Clean from pause above knee; 1+1 x 3-4 sets.. off feel.. anything more then bar counts - Got up to 165# before I got too tired and landed on my ass

PM
12 hang power snatch; 135/95
6 MU
9 hang snatch @ 155/105
9 MU
6 snatch @ 175/115
12 MU

8:39

Friday 2/13

Gymnastics work -day 3 week 32 - Done
+
A.  Snatch;  80%x3, 85%x5 - EMOM - 135#/145#
B.  Clean; 2 reps - EmOM x 10 minutes *pause each one above knee and get vertical shin position - I believe I built to 155# and stayed there after minute 4
C.  Bar MU x 2-3 UB reps every 30 sec. x 5 minutes - Did 2 each time, missed the second to last set and made it up after the 5 mins

accessory work:
max effort broad jump x 8 total attempts - rest as needed here
freestanding holds - box supported if need be

PM
15 minutes on the clock to finish the following: - open’s pace
2 rounds for time:
1K row
50 thrusters, 45#
30 pull ups
17:01

Row was great, first set of thrusters and pull ups were solid. Second row was fine, second set of thrusters were broken up by 10s, pull ups though I took a big chunk in the beginning with 11, then worked to 7, 5, then 2s and 3s after that. Blown up.

Tuesday 2/17

A.  BN SJ+Frt rack PJ; 85% x1+1, 90%x1+1x2 (%is off reg. jerk) - 190#/200# first time PJ that weight normally I just split it
B.  Hip PC + Hip Clean x 2+1x6 sets.. nothing over 85% of PC here - Built to 145#
+
PM
21-15-9
DL @ 225/135
thruster, 95/65
3:40 ub everything

rest 15 minutes

1K row @ 95-97%
Negative split it here every 250m
4:05
I started too paced at 2:08>2:04>2:00>1:58

Tuesday 2/10

A.  BN SJ + Frt rack PJ; 2+2x 3 sets, then 1+1 x 3 sets @ 80/85/90% - This gave me trouble. Kinda wasn't all there mentally coming in. Warm up wasn't the best, but I was just feeling generally weak upper body wise...started at 185# for the 2+2 for all 3 sets...after feeling like a little bitch I dropped to 175# for the 1+1 just to do something
B.  Hip PC + PC from top of knee (vert. shin) + PC from ground; 1+1+1 x 8-10 sets on the 60 seconds... building..nothing more then 85% of PC max - Was working with kilos and I mistakenly built to 165# when I thought I was doing 143#


PM
for time:
30C&J @ 135/95# - 2:15
30 cal on AB
5:00 flat total

rest 12 minutes

for time:
75 S2OH @ 75/55#
750m row
5:44
Ohhh the pump!

Wednesday 2/11

gymnastics work - day 2 of week 32 - Done
+
A.  Power Snatch + Hip Snatch; 2+3 x 5-7 sets.. off feel..nothing over 85% - Built to 115#
B.  Back Squat; 70%x3, 75%x2, 80-85%x1, 90%x1x2 - 175#/185#/210#/225# these felt fantastic
C.  EmOM x 5 minutes = 12-15 UB CTB pull ups - Did the l-sits right before this and felt it in my midline did 12/12/10/7/7

PM
4 minutes on the aB @ high wattage
2 minute rest
x6 rounds

Stayed between 236 and 207 watts most of the journey

Monday 2/9

Gymnastics work - day 1 for week 32 - Done
+
A. Snatch from pause above knee + ground; 1+1 (TnG reps) - every 90 seconds x 7 sets @ 70-75% - 120#/130# was feeling kinda forward and lazy with these
B. Clean and Jerk x 1 rep x 6 sets… building off feel - Built to 175# just felt hammered by the weight

175#

C. Front Squat; 85%x2x3 - 185# same with this. Just didn't feel strong

PM
13 minutes on the clock
50 T2B
40 BS, 185/125 *taken from the ground
30 MU
amrap cal on AD

27 MU wehh wehh wehh

Was about 25 ish in on the back squats  around 4 and a half mins. Dont know how long t2b took but I crushed them.

NO BIG DEAL :l

Friday 2/6

A.  Snatch balance + OHS; 1+1 - EmOM x 10 minutes - Worked up to 175# around min 4 and stayed there rest of emom
B.  C&J; 85%x3, 90%x2, 95%x1 - 180#/190#/200# - missed twice

180#

190#

200# miss

+
3 rounds - not for time
10 BB front rack walking lunge steps - @185/125
5 Bar MU
Done

PM
9 minute amrap - open's pace
OHS, 105/65#
CTB pull ups

3/3, 6/6, 9/9

Finished round of 18 and made 15 OHS into the round of 21

Def felt the fatigue in my arms and shoulders in the CTB from the stuff beforehand and also from the swim the night before. PUMP CITY.

Thursday 2/5

Active Recovery swim workout - programmed by Kristen Miller
Warm up: 200m swim, 200 kick, 200 pull
Drills: 10x25's finer tip drag - rest as needed

Done
+
100m TT record your time - 1:22
rest 2 minutes
8x100's holding a pace 20 seconds slower then your TT time; rest 1 minute between each
Rd 1 - 1:35
Rd 2 - 1:32
Needed to slow down
Rds 3-8 - 1:38-1:39

Wednesday 2/4

Gymnastics work - day 2 of week 31 - Done
+
A.  BS; 3 reps on the 2 minutes x 12 minutes (6 sets) @ 80-83%.. pause for 1 sec. in bottom of first rep - 200#
B.  1/4 FS; @ 110%x5x3
C.  Snatch grip RDL - slow through the top and hold ext. for 2 sec. x 5x3.. pause for 3 sec. above knee
PM
45 minute amrap @ 70% effort
50 cal row
50ft. handstand walk
50 cal on AB
3 rounds + 32 cals on AB

Tuesday 2/3

Came in from having fillings put in for a few hours. Wasn't feeling too stellar

A. Snatch pull + Snatch from pause above knee + OHS; 1+1+1x5-7 sets.. off feel - Built to 145#
B. Split jerk; 70%x3, 75%x3, 80%x2, 85%x1x3 (Emom) - 160#, 170#, 180#, 190#
C. CDL; 110%x5x4 sets - 235#

accessory work:
static back ext. hold off GHD x 20 sec.x 3
partner handstand walk x 30ft. x 3
Hollow rock *weighted x 20x3 *place plates on lower legs and hands

PM
for time @ max effort
250m row
12 DL @ bwt
15 barbell facing burpees
12 DL @ bwt
250m row
3:49

rest 15 minutes

5 minutes @ max effort
PS @ 95/65 x 7
double unders x 35

5 rounds + 3 PS

Monday 2/2

A. Snatch; 85%x1.1x3 - 145#, rest 20 sec., rest 2 minutes, 90%x3 singles - every 2 minutes - 155#
B. 2 TnG Clean EmoM x 8 minutes @ 80% *focus on the barbell path for the second rep, be slow on the eccentric phase and keep the barbell close to the body - 170#
C. Front squat - 2 attempts for a tough set of 5 reps - 185#, then hit 215# for 1rm

PM
9-7-5
MU
squat clean thruster, 175/115
6:27

rest 5 minutes

EmOM x 5; 12 UB pull ups... focus on keeping feet together and maintaining a good hollow to arch position for each rep/set
Done

Friday 1/30

AM
gymnastics work - day 3 week 30 - Done
+
A.  BN Snatch grip push press - build to a 5 RM - Built to 145#
B.  C&J; 80%x3, 85%x3, 90%x2 - 170#, 180#, 190#
C.  Strict Mu - 15 for time - 8:04

PM
13 minute amrap - open's pace
30 pull ups
20 cal row
10 barbell facing burpees
5 thrusters, 185/125#

2 rounds + 10 burpees...5 shy of 3 rounds

Wednesday 1/28

AM
gymnastics work day 2 week 30 - Done
+
A. Muscle Snatch + hang snatch; 2+2 x 5 sets.. build from last week - I think built to 105#
B. BS; 80% x 3 reps on the 2 minutes x 10 minutes - 200#
C. 1/4 FS @ 105% of clean x 3 x3 - 245#
+
20 sec. amrap burpees
20 sec. am rap box jump, 24/20"
20 sec. row sprint
rest 5 minutes
x2 rounds

Done

PM
45 minutes on the AB
every 5th minute sprint for 60 seconds…. 90-95% effort here
Done