20120731

Keeping up-ish

Today, I ride the snake.
Snatches
Clean and jerks
All weights in the pic.

Accessories:
Heaving snatch balance 3x3@135
Pendlay row 3x5@172

20120729

Sunday 29 July

6x2 banded deadlift @185+green bands
Every 2 sets of DL, 5 incline bench press @165, slight incline.

AMRAP7
12 pull ups
12 pistols
12 HR push ups
3+12/4

Saturday 28 July

5x2 snatch from blocks, worked to 155
5x2 clean from blocks, worked to 205
Blocks set to mid thigh

20120726

Power day

Since I can't hit every day of the schedule this quarter each week I will alternate doing either the olympic lifting from boxes with doing the power versions. I'm still missing either accessories or WODs when time runs out. The priority remains Olympic weightlifting and strength.

Today
7x1 power snatch, worked up to 155, caught that below parallel so I went back to 150 for three.
7x1 power clean & push jerk, wild day, trying too hard to muscle clean, need to get low without squat cleaning. Weird that I cannot find middle ground. Started bonking at 175, worked up to 190, started failing, went back to 180 for a last good single.

20120724

Parts ok

BB Gymnastics

1) Snatch: 1@75%, 1@80%, 1@85%, 1@90%, 1@85%, 1@80% – rest 30-60 seconds. 131, 140, 147,155, 147, 140
2) Clean & Jerk: 1@70%, 1@75%, 1@ 80%, 1@85%, 1@80%, 1@75% – rest 30-60 seconds. 150, 161, 172, 182, 172, 161

Accessories

1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec. 135, 155, 155
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. 185 all 3

In ten minutes, not for time,
3 ME handstand shoulder touches
3 ME strict pull ups
2/10, 1/6, 1/5

20120722

Run run run

Four rounds, for time.
250m run
5 thrusters, 95lbs
7 burpees
7:41

Snatch yes, CJ no

175 snatch, 2lb PR
210 C&J, no PR

20120720

Friday AM MCMAP

2 rounds of 10x squats, push ups, sit ups, 1 lap around the field.
One hour of throws, tan through green.
One hour of ground fighting, grey & green.

20120719

10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec
115, 125,135 x2,145,150x2,160, 165 FL, 165, 170 FLx2

1a) 4 X ME Strict HSPU – rest 45 sec.
1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.

7/20, 5/8, 4/6, 5/8

20120717

Sunday strength

7x1high hang snatch
Worked up to 170, 4.5 from full snatch PR, attempted 175, got under it but failed to control it in the bottom.
7x1 high hang clean
Worked up to 215. Previous PR for full clean matched. Went for 220. Slow elbows, but I was under it.

20120715

Suffer on Saturday

7x2 split snatch from blocks
Had to dip 2/3 inches dye to block height, made this tougher than it shoulda been.
125,145,165,185,185,205FL,195
Weekly challenge WOD:
Regionals 12.4
50 back squats 135
40 pull ups
30 push jerks
50 shoulder to overhead 135
50 front squats 85
40 pull ups
30 push presses 85
50 overhead squats 65
40 pull ups
30 presses 65
22:00 time cap
Finished first two rounds.

20120713

Friday funday

7x3 three position snatch pull+1 high hang snatch 105, 125, 145x3, 155 FLx2, 145
All fails on the snatch. Rushing it. Not getting full hip extension. Need to make sure I lean back and get shoulders behind the bar.

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
4/1,4/1,3/2,5/2
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
@35lb kb
1c) 4 X 10 GHD sit ups

20120710

Games (spectator) bound

Going to Carson to watch this weekend. Pretty excited.

Today's work:
1.) 3 cleans + 2 push jerks, from mid thigh blocks.
125, 145, 155, 165, 175
2.) high bar, 90% of 3RM 5x3@225
3a) dip squats 3x5 @225
3b) push press 3x3 @135

20120709

I live two blocks away

...From my Affiliate. That means I have no excuse.

Today after a long bout of classes.

Any day of the week.

No excuse.

15:00
Row all out :20
Move the handle for :50
For total meters.

3295

Saturday

High hang snatch 7x1, up to 160
High hang clean 7x1, up to 190

Three rds, for time:
8 alternating split snatches at 100
7 bar m/u
400m run
13:27

20120706

Dexter and cupcakes

That's my reward for a good week of training tonight.

5x3 split jerk from blocks
Set the blocks way too low, these wound up as 3x 1/4 front squat+split jerks.
185 was last warm up, 205 (way too big a jump), 185, 190, 195, 195.

WOD from mainpage:
70 burpees
60 sit ups
50 1.5 pood KB swings
40 pull ups
30 HSPU
16:59

20120704

Amurrica!!! F'yeah!!!

10x2 3 position pause snatch pull + 1 high hang snatch
95lbs to 150lbs

“Team America”

*In teams of two complete:

100 KBS 24/16kg
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 185/120#
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls 20/14#

For time.
19:01
(Scaled to 140lb snatch)

Tuesday's training

Snatch from blocks 7x1 @135-150
Clean from high blocks 7x1 @200
high bar back squat 5x3@205

21,15,9 reps, for time, of:
Wallballs. Three rope climbs before each round.
5:39

20120703

Split Jerk PR

10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

185, 205, 215, 225 (pr by 10lbs), 230 FL, 230 (pr by 15), 235 FLx2, 225 x2

At the old HQ, CrossFit MECCA in 2007