Tuesday August 27, 2014

A. Clean and Jerk, 5-6 attempts, work to heavy single.
     - Worked up to 255# and missed at 265 (missed the Clean). Felt a bit heavy today.
B. Deadlift @ 75% or higher of your best deadlift, 1 rep x 5 sets, rest as needed between sets.
     - 315#. Felt very easy

C. 30 Power Snatches for Time @ 135/95 lbs
     - 3:02! Big PR. Started with a few sets of 3 and then pretty much fast singles after that. Had to reset collars once which cost me 5-10 seconds. My intensity was good throughout but technique was definitely a little sloppy.
+
Rest 15 Minutes
+
D. 21-15-9 of the following:
Power Cleans @ 115/75 lbs
Ring Dips
     - 3:25. I killed this. Cleans felt very easy but I broke once intentionally in the first and second rounds to save something for the dips. Dips broken into 7.7.7, 5.5.5, 3.3.3.

Monday August 25, 2014

A. Snatch, 75% or higher of your best snatch, 1 reps x 5 sets, rest as needed between sets.
     - 155, 160, 165, 170, 175, 185(!!!)
     - So psyched to hit 185. Had not attempted this weight in at least 6 months and it felt eaaasssy!

B. High Bar Back Squat @ 20x1, 5-6 attempts for a tough single.
     - Worked up to 325 but missed at 340.

C. 30 Muscle Ups For Time
     - 9:59. First few sets were 3,3,2,2. Probably a mistake. Should have done paced singles the whole way through. Had a bunch of misses and towards the end was slightly concerned I would not beat the 15:00 cap. Definitely room for improvement.

Saturday August 23, 2014

Garage Games "Mass Mayhem 2014" Team Comp.

WOD 1: Max barbell complex of the following - 1 Clean + 2 FS + Jerk
     - Opened with 225# which I knew I could hit easily. Then did 235# without much trouble. Had to decide whether to really go for it and try 245# or lay up and try 240#. I did 240# and honestly it did not feel too difficult

WOD 2: 5:00 Partner row for Max Calories + 5:00 Partner AMRAP of 3 Squat Clean @ 185/5 Barbell Burpees
     - My partner and I decided to do 4 1:00 intervals and then finish up with :30 intervals. I thought that by rowing w/o straps we could save a ton of time in transitions. We were pretty fast in transitions but I think we really needed to push the pace way more on our rows. Some teams were rowing at a pace well over 2,000 Cals an hour!!

     - The second part was tough. I went all touch 'n go on the Squat Cleans which I wasn't sure I was capable of. I did 5 rounds and my partner did 5+. Really proud of how I did on this one

WOD 3: Chipper
     - 800M Run w/ 45# Plate, 80 Shoulders to overhead at 155#, 100 TTB, 140 KBS @ 70#, AMRAP Double Unders in remaining time. On STO, one athlete must hold a Handdstand, on TTB althlete must hang from bar, on KBS one athlete must hold support on rings.
     - The run sucked. Was awkward holding the plate and I found it impossible to hold in a way that allowed me to run fast. That said, I was the first on my team to finish the run. I did 2 sets of 10 each on the STO, sets of 10 on TTB and I did sets of 10-15 on KBS
     - By the time I got to Dubs my grip was kind of smoked. Still managed to bang out a set of 40 and a set of 50.

    - My team finished 9th in Rx in a pretty tough field. Nothing to be ashamed of.

Friday August 22, 2014

Garage Games Comp. Prep

400M 45# Plate Carry
10 Shoulder to Overhead at 155#
Rest 1:00
10 Shoulder to Overhead at 155#

15:00 Airdyne

Thursday August 21, 2014

Garage Games Team Comp Prep

     - 3:00 to work to max weight of the following complex
     - 1 Clean + 2 Front Squats + 1 Jerk
     - Did 225 and then 235 which felt relatively easy. Warmed up with minimal sets -just 135 and 185 to simulate competition

     - 5:00 of
     1:00 Row/1:00 Rest x 2 sets
     :30 Row/:30 Rest
     - Didn't even take note of my cals but I felt like I was rowing at a decent clip
     +

     3 Squat Clean @ 185#
     5 Lateral Burpees
    :30 Rest

     - Did 5 sets dropping every clean

Wednesday August 20, 2014

For time of...

10 Rounds of
     - DB Squat Clean @ 35# DB's
     - Deficit Push ups on DB's

     - Time = 10:59

Monday August 18, 2014

A. Snatch Low Percentage, 70%, 1 rep x 2 sets,  75%, 1 rep x 2 sets, 80%, 1 rep x 3 sets, rest as needed between sets.
     - 135, 145, 155, 160, 165
     - Did pretty well with these today. No misses and all clean attempts for the most part
B. Front Squat @ 210 lbs x 2 reps x 6 sets, rest 2-3 minutes between sets.
     - Pretty easy
C. Deadlift @ 320 lbs, x 3 reps x 6 sets, rest 2-3 minutes between sets.
D1. Fat Grip Pull-Up Bar AMRAP 25 Seconds x 5 sets, rest 1:30 between sets.
     - 8-10 reps each round
D2. Close Grip Bench Press @ 33x1, 2-3 reps x 5 sets, rest 1:30 between sets.
Look at last week what you used for weight, should be around same weight or slightly higher

     - Worked up to 195. These still hurt my shoulder