Tuesday 3/31

So far Ive just hit the PM today...

PM
5 rounds @ 80% effort
20 cal on aB
20 GHD sit ups
20 box jumps, 24/20"
20 DB power snatch @ 70/55#
3 rope climbs
rest 2:30 bt. rounds
6:47/6:10/6:27/6:20/6:29
Sweaty little diddly

Monday 3/30

AM

A. Snatch; x 2 reps every 2 minutes x 12 minutes *first rep is 1 sec. pause @ knee, no pause on second rep.. these are not TnG - 125#-140#

140#

B. Front Squat; 83-90% x 1 rep on the 3 minutes x12 minutes - 180#, 185#, 195#, 200#

200#

C. 20 UB CTB pull ups x 4 sets - rest as needed - DONE BITCH

+
gymnastics work - ALSO DONE

PM
For time:
MU - x 10.8.6.4.2
Snatch x 5.4.3.2.1 @ 135/95, 155/105, 165/115, 175/120, 185/125
Got done around 8 mins. Not too much motivation to move fast here.
AM stuff, wasnt feeling too strong, but Im glad I hit everything I was suppose to. Hands be burning.

Tuesday 3/24

A.  BS; 70% x 3 reps x 5 sets @ 23x1 tempo for each rep - Did almost the same thing the night before so I omitted this and did accessory work instead
B.  Clean pull + PC; 2+1 @ 70-75% on the 2 minutes x 18 minutes - Worked up started with 105#, 125#, 145#, 150#x3, 160#x3...Didn't do it timed, just did 9 sets for time sake
+
3 rounds - unbroken
10 strict HSPU - open standard
15 GH raises
400m run
rest as needed
Yeah, running!

PM
5 rounds
7 DL
7 HPC
7 S2oh
250m row
rest time = work time
2:05 @ 115#, 2:03 @ 120#, 2:18 @ 125#, 2:40 @ 130#, fucking 3:43 @ 135# had to break here around the 5th HPC. Fatigued grip, rack, everything.

Umm, felt better today. Not fantastic. Nothing really feels fantastic. Ready for the open to be over to actually train without regard to saving energies or morale for the workouts...

Monday 3/23

15.4 - 118...video cut out thanks to the 6 min long search for paper and clip board wehhhh

Back Squat @ 75% 3x5 - 188#

PM
max set of MU unbroken buy in - 10 
(rest 2 minutes)
3 rounds of
20 UB CTB pull ups
15 thrusters, 95/65
10 burpee box jumps, 24/20" - 15:13 this took me a while to recharge, didnt do the ctb ub but broke into 2 sets
(rest 2 minutes)
50 T2B for time - 3:35 I started crying doing this. It was weird. I was like a tired baby that needed and wanted to sleep but gets upset when you try to put it to sleep ahaha

Wednesday 3/11

AM
Accessory work - lower back, glutes, abs, knee

4 minutes on the aB @ 400/250+ watts
rest 2 minutes
2 minutes on row @ 10 sec. off 1k pace
rest 2 minues
x3 rounds

Done

*wear elevation mask for rest time

PM
Gymnastics work - Done even got some help from the Colin man
+
A.  BS; 75%x2, 80%x1+1 x3, 75%x2 - 185#, 200#, 185# I feel doubtful in the squat lately. Not sure if its because we havent done them a ton.
*23x1 on all sets.  for the 80% only the first rep is 23x1 tempo
B.  SPU x2x4 sets - Stayed at 65# for the sake of keeping proper technique
C.  Jerk dip @ 90-105% of best jerk x 5x3 @ 22x1 tempo - 205#, 215#, 225# at the 4th rep I was sure I was going to die doing these

Tuesday 3/10

AM
A. Split jerk - off blocks; 85%x1x2, 90%x1 - 190#, 200# felt a little lazy and the press out hurt the rip in my palm
B. CDL + HPC + High Hang Clean
3+1+1 x 3 sets - 125#, 135#, 145#
2+1+1 x 3 sets - 155#, 165#
*pause for 1 sec. @ knee on assent and decent with the CDL

155#

+
15 strict HSPU
90 sec. AB ride
rest 120 sec.
x2 rounds
Done ub

PM
6 minute amrap @ 90%
12 box jumps
9 HPS @ 95/65
6 burpees
5 rounds + 1 box jump

rest 10-15 minutes

For time:
30 PC @ 95# - 1:36
500m row
3:50

Monday 3/9

AM
A. Snatch, from 3 sec. pause above knee + OHS; 3+2 x 3 sets, then 2+1 x 3 sets.. off feel and hold the OHS for 3 sec. in bottom - 85#, 105#, 115#, 125#, 130#, 140#

130#

B. Front Squat; 85%x2 reps x 6 sets - 185#

C. Snatch RDL x 3 x 3 @ 90% of snatch - 165#
+
Gymnastics work - Dizzzone

PM
For time:
20 OHS, 135/95
6 MU
15 squat cleans, 155/105
9 MU
10 thrusters, 175/110
12 MU
9:18
This was easy and it felt nice to do. The only problem was the amount of people doing it and hitting eachother on top of the rings.
OHS - UB
Cleans - Singles
Thrusters - 5/5

Monday 3/2

Been a big ol' slacker when it comes to blogging. Tada! And even equipped with videos!

Didn't have time to do rehabbing/usual back work today as Bry and I were shoveling out our driveway and getting stuck

AM
A. Snatch @ 80-85% x 6-8 singles - 145/150# Felt great. Missed my first snatch cause someone walked behind me. No biggie.

145#

150#

I've come to the point where I dont even think about the nanos anymore

B. Clean x 2 reps x 3 sets @ 70-75% *pause for 3 sec. above knee - 150#-160# Some back tightness when standing up but Im sure its from doing a billion deadlifts

155#

C. FS x 3x3 sets @ 80-85% - 175#-185# Really trying to focus on glute activation

185#

*after each FS do 12-15 UB Ctb pull ups then rest 2 minutes

+
gymnastics work - Done

PM
8 MU
500m Row
8 squat clean thrusters, 135/95
rest time = work time
x3 rounds

3:46/3:40/3:54

Ub mu and rows between 1:58-2:03