Wednesday 10/8

Gymnastics work - Oh yeah got back into doing the gymnastys!

+

A.  Hang Clean from pause above knee x 3 x 4 sets.. nothing over 70% - 105#, 125#, 135#x2 my legs felt pretty tired from yesterday so this was just ok

135#

B.  BS; 80%x  4 reps x 5 sets - 200# the grunts from my mouth..

C.  Snatch squat press x 3 x 3 - 55#, 75#, 95#

95# have shin splints so staying in the squat position was hard yesterday - hence coming on the toes so much

PM

10 minute warm up

+

25 sec. AB sprint @ max

rest 2:05

x10 sets

Was only able to do 5 sets with 1 min rest before gym closed.

Tuesday 10/7

AM

A.  BN jerk grip push press + frt rack push press (2+1) x 5 sets.. nothing over 75% - Worked up to 145#, not sure what my % is for push presses so just played around there. Felt fine.

B.  Jerk dip support @ 105% x 3 x 4 sets - 240# This felt like I was being crushed

C.  DL; 80% x 1.1 x 5, rest 10 sec., rest 90 seconds

*after each set do 3 depth broad jumps - 265#

PM

Came in a decided to try a little burner I saw from a friends gym to warm up...

3 rds

5 PC @ 125#

7 Front squats

9 burpee over bar

3:49

Then hung out and rested and stretched for a bit

24 minutes on the clock - top of every 6 minutes

50 double unders

7 TnG PC @ 135/95

10 strict HSPU

500m row

4:09/4:14/4:08/Could have done the last round in time but has to get to Costco before it closed to meal prep.

Feeling really good the past few days after resting. Getting in enough sleep, eating good, better preparedness. Also like the volume change too. Need to pick back up with gymnastics on Friday though. Been neglecting that just cause of figuring out scheduling and time.

Monday 10/6

A.  Snatch; 75% x 10 total reps 

B.  Clean; 70% x 5 singles x 3 sets - rest 3 sec. bt. cleans, rest 90 seconds bt. sets - 140#

C.  BS; 80% x 1 rep @ 23x1 tempo x 7 sets - 210#

PM

12 minute EmOM

odd = 3 thrusters.. building from 155/105 from rack - level off where you need to

even = 3-5 unbroken MU

Stayed at 105# for the thrusters, did 5 each round for the MU

Thrusters

Muscle ups. This was my first set, did my own thing. All the other sets though, I waited in the dip to get my legs straight and worked on the kip. Wish I had that on film to show.

rest 5 minutes

3 rounds

30 double unders

20 double kb walking lunge steps, 55/35# per hand

10 CTB pull ups

5:07

Hate these movements but they felt super good

Sunday 10/4

Saturday - Had to work :/

Today...Went for a 6 mile run. Only ended up making it to 5 before I almost shit myself.

Friday 10/3

A.  Snatch (1 from floor +1 from above knee) @ 73-75% x 3 sets - Stayed at 125#

B.  BN Power Jerk + frt rack power jerk; 
70% x (2+2) - 160#
75% x (1+1) x 2 - 170#
80% x (1+1) x 3 - 180#

160#

170#

180#

This was pretty awesome for me cause I have never push jerked this weight before. So got some confidence in that and also it didn't feel too heavy.

C.  BS; 80% x 4 reps x 5 sets - 200#

Also confidence in this too as squatting has always been a struggle so to be able to do this many reps and sets at this weight without my knees buckling in was really really exciting.

PM
For time:
25 OHS, 135/95
400m run
15 MU
400m run
25 OHS, 135/95

8:36
First set OHS UB, MU went 9/3/2/1, second set of OHS 21/4

Im more frustrated than I should be about this workout and also was losing my cool during some of it, which I know I shouldnt and it was silly of me too, but I held a really high standard in my head to meet with my MU and then it kinda just fell out the window from there.

Should have went 5/5/5 and then it might have set me up for an UB set of OHS at the end. That was the other thing- shoulder fatigue/wrist pain in that with 4 reps left to go. Kinda destroyed me. Its training though, shake it off and do better next time. Overall happy about today and how I felt after taking some time off.

P.S. Yeah, I have to work on kipping that dip. The strugggggggle #dontpeeyourself

Thursday 10/2

More active recovery

30 min AB @70%

Every 5 min do 20 burpees

Got some sweats

Wednesday 10/1

Happy October

10 min row
250m ski erg
60 ft hs walk
x6 rounds

Felt nice to sweat and do a long session