01262015

A. Snatch pull + snatch + 3 OHS

Built to 60kg and stopped there because wrist was killing from catching clean low last week. 

B. Behind the neck split jerk + front rack split jerk

Built up to 85kg and felt good. Not a max but focusing on speed and footwork

C. 3 rounds 

25 thrusters 95/105/115

25 lateral burpee bar hops

•rest 1 min b/t rounds 

*weight increases every round 

-2:17/7:??/12:28

D. SA DB row 4x8

53, 70x3 rounds 

E. 3 rounds 

20 hollow rocks

20 back ext 

Rest 2 min b/t rnds 

Second session 

A. Back squat 5x5 @ 80% (120kg)

B. Reverse hyper 3x20 @ 50kg

06302014

Snatch wave building on previous weeks

1@80%, 1@84%, 1@88%, 1@84%, 1@88%, 1@92%, 1@88%, 1@92%, 1@96%

Made all snatches except 96%. Snatch really only felt solid on one lift. Will continue to work it. 

Back squat 

1x8 @ 65% - 91kg

1x8 @ 70% - 98kg

1x6 @ 80% - 112kg

1x6 @ 85% - 119kg

Made all lifts with 2 sec pause in the hole. Was really hard today!  Glad I got through them all

EMOM x 20

Odd - 5 burpees and 5 kb squat cleans & 53#

Even - 5 strict hspu

Finished the burpee/kb squat clean portion in under :30 every round and got faster as the time went on. 

Hspu started @ 5 for the first 3 rounds and went to 4 for one round then all 3's to finish it out. Found a much better position for myself and will definitely be working this more often. Good couple days!!!  Starting to get back in the groove. 

06162014

Tried a pre workout today - used some amino energy and beta alanine before the warmup and throughout the squats 

Warm up 

Row 400

Run 400

X5 rounds

Back squat 

10 @ 84 - added 1 sec pause @ bottom 

8 @ 98 - added 1 sec pause @ bottom

6 @ 105 - added 1 sec pause @ bottom

4 @ 112 - added 1 sec pause @ bottom

Pause made it difficult. Would have been pretty easy without it. Legs still aren't back fully but will progress with the coming weeks. 

Emom x 20 

Odd - assault bike 12 cals

Even - 10 wall balls to 10' target 30#

Snatch 

1 @ 75% - 63kg

1@80% - 67kg

1@85% - 71kg

1@78% - 65kg

1@83% - 69kg

1@88% - 73kg missed then made

1@81% - 68kg

1@86% - 72kg

1@90% - 76kg missed x2 then made with straps. Tore thumb open. 

Hang clean x2 + jerk x2 - 50, 70, 80, 90, 95, 100. Pretty happy with it even though the 100 was ugly. Was a good weight and haven't had that heavy overhead in a while since the back has been messed up. 

08152013

A. Snatch Deadlift + High Hang Snatch + TnG Snatch

60, 65, 70 x miss, 

B. Push Jerk - 8 Min to est Heavy double

70, 80, 85, 90

C. 

500m Row - Max Effort

Rest :30 seconds

21-15-9 

KB Swings (70)

Burpees

rest 1 minute

800m Run

50 Box Jumps

rest 3 min

40 KB Squat Cleans (53 in each hand)

26:54

Holy shit. Felt terrible right from the start. Row was slow 1:35ish. Finished Freddie around 7:30. Run wasn't too bad. Did 50 step down box jumps without a pause. Just wanted to keep moving at that point. Kb squat cleans went 8-7-6-5-5-5-4. Was tough to stand up with the last couple on every set. 

07262013

A. Snatch - 15 min to hit Heavy TnG Double

Bad snatch day today. Missed everything out front. Still a little mentally tired with some carryover from yesterday. 

B. 

Run 800m

100 Wall Balls

Row 400m

50 Power Cleans @135

Run 800m

25 Burpee Slam Ball up and Overs 

Time : 30:18

Felt pretty good today. Was a tough WOD....just long. Went out on the 800 and just kept a good pace, wall balls went 20-15-15-15-15-13-13. Did extra because I had a few that were borderline. Not sure how many weren't good so I did enough to cover those and then some. Kept the row in the high 40's, still pacing. Cleans were all done in sets of 5 and weren't too tough. Need to work on getting back on the bar quicker and fighting through the fatigue. Def a problem in a lot of workouts. Not sure on how burpee slam ball overs were supposed to be done so I winged it and will ask next time haha. 

07222013

130p

A. Back squat wave - 10, 8, 6, 4, 6, 8, 10

Went 245, 255, 265, 275, 265, 255, 245. Weight was perfect. Really rough...could feel my hamstrings fatiguing more and more as the sets went on.  The rest felt short and usually that's not a problem for me. 

B. 15 snatches @ 80-85%. Went up to 145 and hit the first 6 in a row. Missed a few (maybe 3) then hit a couple more before a few more misses. Legs were very fatigued from the squats today. 

C. 5 rounds 

5 strict hspu

200m run

Time: 8:43

Hspu were great until third round when I had to break them up. Run felt really good and helped to get rid of the cramp in my quad from squeezing during the hspu. 

Nutrition

530a - 2 blueberry bagels, whole milk

830a - half of roast beef sub with bacon, med ice coffee cream and 2 sugars.   Daherbar. 

330p - protein shake and chicken Caesar wrap

7p - protein shake, pasta with peas

10p - ice cream

06242013

A. Snatch triple - tng - 135. Went to 155 and got 2 of the 3. Still needs work. 

B. "Fran"

21-15-9

Thrusters 95#

Pull-ups 

Time - 3:38 - was an :11 pr and did the whole workout unbroken. Was happy with my time overall though. Still need to rest less between sets

C.   Back squat 4x9 @ 75%. 

Used 225 and did all sets straight. No breaks between reps. Still on toes a little for some reps but good sets overall. 

Nutrition

5a - steak tips and broccoli left over from last night. 

8a - oatmeal - 3 packets of maple brown sugar

11a - cliff bar max

330p - protein shake and tuna on a protein wrap

930p - chicken broccoli ziti

Wed 11-14-2012

Snatch

95, 115, 135, 145, 155, 160, 165, 170, 175

15# pr today. Missed 175 a ton of times tonight. For most of the times I was missing the bar was still moving up. Most were on the catch. Used straps for 145 and up. Glad I stuck it out and got the pr. 200# by January!!!

Wed 11-21-2012

Snatch - 95x3, 115x3, 135x2 (x2), 155x1, 155xF

C & J - 135x4, 165x4, 185x2, 195x2

Tonight wasn't my night. Cleans felt heavy even at 195. Not sure what was up but I switched to front squats rather than wasting time missing more cleans. More jerk work to come still.

Front squat - 135x8, 165x6, 195x5, 225x3, 245x2, 245x2, 245x1, 225x5, 185x8, 155x10, 135x15

After I failed on the third set with 245 I started dropping weight but kept raising the reps. Kept the reps possible and also kept the volume up.

Wed Oct 17, 2012

Rested again today waiting for tonights Weightlifting Wednesday over at The Fort in Hampstead.

Went over to Kyle's place and started working up in weight on the snatch.  Everything was feeling great until I got to 155.  From there on out there were a bunch of misses.  I got the 155 but couldnt figure out why I kept missing everything out front.  More to come on this in a minute.

Switched over to clean to see if I could get the elusive 250 finally. I hit 185 which seemed almost tough before missing 225 twice. I don't ever miss 225 especially consecutively so I started trying to figure it out. Finally figured out that the bar I was on had locked up somehow and wasn't rotating at all. Would make sense and give good reason why I kept missing the snatch and couldn't turn my wrist over. Well chalk the snatch up as a loss.
Kept after the clean though and after a while finally got my PR @ 250!!! Upset I didn't get this at the Jon North seminar when I was feeling good but it felt great to get it tonight. So pumped

Fri Sept 28, 2012

Started snatching today and just warmed up for a bit. Kept it light and really focused on getting my feet moving when getting under the bar. Started climbing and realized that I was rushing under the bar (realization came from Dylan) so delayed and made sure that I was fully opening and then getting under. Was getting under 135 pretty comfortably. Felt good overall.

Wod - 3 RFT
Row 500m
10 deadlifts 275#

Time: forgot to write down but was just over 9 mins

CFFP Wod Tuesday

Warmup: light front squat and air squats, hip mobility

Wod 1: front squat

185x5, 185x5, 195x5, 195x4, 195x2

Snatch work 10x1

Felt much better

Wod 2: 15-12-9
Power snatch 95#
burpees
400m run

Time: 11:21