11/13/12

3-5 Dips  5's
5 KBS 2p
7 Burpees
(3:00)
x6
(12:00)
3-5 hspu  5's
5 BJ 28"
:20 row @ 100%  96, 101, 92, 94, 90, 94m
(3:00)
x6

This workout was really fun.  It pushed me in certain areas that previously I was lacking confidence.  Swinging a 2p KB was exciting and hard but attainable.  I did 5 dips for each set and felt good about them, they were all unB.  The second part of the work was awesome as well.  I was dreading the 28" bjs, but I did it...I missed on one jump and it took me a second to regain myself and overcome the fear that prevents one from jumping on a box in the first place, but I told myself now there is nothing to fear because now I know what it feels like to rack my shin on the box.  The rows were rough, but I needed it.

Can't believe Taranis is this weekend....wow.

11/12/12

A.  Back Squat 10, 8, 6, 4, 2 (3:00) 125, 135, 145, 155, 175#
B1.  Mixed grip strict pull up 3-5 (1:00) 5
B2.  Seated Neutral DB bench 3-5 @21X2 (1:00) 40#
C1.  Hip X x20 (1:00) done
C2.  TTB @32X1 x6-8 (1:00) 6
D.  250m row @97% (1:00) x6 57, 56, 55, 57, 58, 56s
Stay on the erg during rest with handle docked  and feet strapped in.

Back squats felt good, hips are a bit tight.  I thought it was weird that I only did one set of B and C perhaps I misunderstood?  All felt good, the TTB tempo was super hard.  The rows were not fun!  Hard to maintain a fast pace.

Just for fun

Thought I'd share this...

11/10/12

A. Squat Snatch 1 RM 105#
B.  Back Squat 1 RM 205#
C.  Push Jerk 2,2,2 (2:00) 120, 125, 135#
+50 Chest to ring pull ups NFT

I was happy with 105# its not a new PR, but it felt way stronger than before.  I tried 110#, I just didn't get under it and I didn't want to drop weight at the gym.  My back squat was a 20# PR.  I was super stoked needless to say!  I had a goal in mind to hit 200 once I got that I was going to stop but was pushed to try 205 and I hit it!  I was pretty excited.  Push Jerk was just okay...a bit rough on the wrist, but I managed to tape it up enough to minimize the pain.  The 50 CTR pull ups were easier then I anticipated.  I almost had a butterfly kip going on, however I was only able to link 3 together, but I think I might be able to do more.  Again frustrated that I can do this and not a mu!

11/9/12

AM
A.  Snatch balance 3,2,1,3,2,1 (2:00)  90, 95, 100, 95, 100, 105#
B.  Snatch Grip lunge steps x20 (2:00) x4 45,45 55, 55#
C.  10 Min Muscle Up practice (work false grip climb ins, negatives, kip) Done

PM
97%
Run 400
Row 200
(6:00)
x3 --not done

Snatch balance didn't feel as strong as I would have liked, but I pushed myself.  Snatch grip lunges are just a burner.  I like it, but love when I get to rest.  The 10 in MU practice went by really fast.  I am frustrated with the fact that I am strong enough to do all of the components of a MU but can't seem to put it all together.  Side note I did a jumping MU and it was easier then the ones I had done a while back.

PM work wasn't done.

11/7/12

A.  Back Squats 10, 2, 10, 2, 10, 2 (2:00) 115, 155, 125, 165, 130, 175#
B.  45# DB lunge steps 50 unB 45# 22 steps, 35# 20 steps
      + 5 FS 145#
         5 weighted mix grip pull ups 5#
         5 RFT
         9:02

Back squats were fun.  My hips were tight so I started relatively light.  I liked the 10 and 2 scheme it was interesting, I felt strong.  My DB lunges were a FAIL.  I tried 45# DBs and got to 22 steps so I started over at 35# and made it to 20 steps.  I just couldn't hang on to the weights...it was demoralizing. I was angry.  I actually enjoyed the last part of the workout.  The FS were heavy and weighted pull ups were different.

Mentally I was in a bad bad place today before I worked out and during my workout and still now...hoping to wake up with a different mind set tomorrow.

11/6/12

AM
A.  50 Pistols for time  3:47
B.  10 Pull ups OTM x8 Done
C.  30 Strict hspu for time 4:00 (down to 35# plate)

PM
5 Power Cleans 135#
15 TTB
1 rope climb 15'
x5
23:52


Pistols were legit :) :) I struggled a bit but they were all good!  On the pull ups I went unB through 4 rounds then had to break up the sets.  I detest the pull up bars at the base cf gym.  I taped my hands so I wouldn't tear (success!)  On the strict hspu, I tried w/o the plate but it was a stopping point.  I think next attempt should be with a smaller weight since they went so fast this time.  Ohhh...PM workout.  This was a rough one...mentally I am lacking the confidence in my olympic lifts and I hate the bars at this gym.  I had to get over myself and start.  Then some Joe wanted to chat with me about what I was doing in-between his 400# squats.  Rope climbs were fun and different to mix it up.  The cleans weren't too tough but I definitely rested too long.  Oh and being as brilliant as I am I definitely didn't tape my hands for TTB...thats for pansies...so I tore my hand...again.

Wrist is definitely hurting and in some cases hindering my abilities...trying to ignore it.

11/5/12

A.  Snatch TnG 3 OTM x12 @ 65% 1 RM 68# done
B.  Push Jerk x5 x5 (1:30)  95, 105, 110, 115, 120#

+ 12 min AMRAP
    200 m Run
    4 Burpees
    4 HSPU
4 Rounds + 200m run

Snatch felt much better today than last night.  Although, 68# is fairly light I felt like my form was much improved.  Push jerk, I really tried to push myself for the 5 reps.  My wrist is really starting to bother me, but I was able to hit 120# which is 10# more than last week!  I was tired from the beginning of the AMRAP my running just sucked.  I questioned my hspu for a second on the first round, but I was able to go unB on all rounds.

11/3-4/12

A.  Power Snatch Heavy single  103#
B.  Clean and Jerk Heavy single  138#
C.  Front Squat Heavy single  175#

50 ghsu unB  done

Snatch just felt all wrong today...I guess I was trying to be too technical and forgot the basics.  I tried 108#, but it was a no go...I got it to my chest and no farther.  Going to watch some snatch technique videos to try and help myself out.  Clean and Jerk was a 5# PR today, it felt really strong today, I was pleased.  Front squat was an great.  I felt really strong today and this is a 5# PR for me!  My front squat is now 5#'s shy of my back squat, which I'm thinking is not great?  Over all happy with lifting, a bit frustrated with snatch.  Successful in getting all 50 unB, but they were tough.

I had to do my workout Sunday 11/4 because of work yesterday, we got off too late the gym was closed I was so tired and frustrated that I almost lost my shit :) Love lifting heavy.

11/2/12

AM (5 AM)
A.  10 hspu x5 rest as needed work on fast kip goal less than (:30) :26, :23, :24, :25, :27
B.  Snatch grip lunge steps x20 (2:00) x3 35,45, 45#
C.  10 min muscle up practice (work false grip climb ins, negatives maintaining false grip, kipping in false grip)

PM (7 PM)
5 deads 195#
50 double unders
5 RFT
10:27

I felt really good about the hspu I was pretty proud that I was able to do sets of 10 unB in under :30 every time.  I rest between 2-3 min each set.  Lunges definitely were work.  I was shocked when I tried to climb into the false grip and actually made it on every attempt.  I definitely need to work the negatives, I drop pretty fast from the bottom of the dip to the pull up.  My kip absolutely sucks when it comes to the rings...need to figure that out.

I had an extremely long day today at work and lifting heavy definitely made me feel so much better.  I felt good at the 195#, I went unB on the first 3 sets.  I had set a goal of sub 10, however once I started I thought there was no way I could get there in time, but as I got closer I thought maybe it was a possibility.  In the end my double unders are horrible and I missed my goal by :27.  Really frustrated with the double unders today...this was the first time that I had done them in my lifting shoes.

If you are wondering...yes it was me that watched the video...still your number 1 fan.