Spending Some Time on Cleans

Slept in until 10am this morning. I don’t think I’ve done that all year. Guess my body needed the rest. Did training in the garage today by myself starting around 4pm.

Warm-up

3:00 Air Dyne

OLY

Time to finally start working on the cleans again. I’ve neglected them for too long.

  • 10:00 65# Clean Position Work
  • 2:00 E30S: 2 x 95#
  • 2:00 E20S: 1 x 135#
  • EMOM: Started with 155# and did one rep every minute, increasing by 10# each time. Stopped at 235#.

Had to really save my elbows with 235# and sat in the hole for a few seconds before standing up. Figured that was a good place to end it.

Strength

Front Squats

1 Set E3M

  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 3 x 235#
  • 3 x 245#
  • 3 x 255#
  • 3 x 265#
  • 3 x 225#
  • 3 x 235#
  • 3 x 245#

I felt parts of my legs I’ve never felt before in the squats. Maybe it was all of the cleans I’d already done. A lot of volume! My legs are toast.

Incline Bench Press

  • 10 x 95#
  • 10 x 105#
  • 10 x 115#
  • 6 x 125#
  • 6 x 135#
  • 3 x 145# (F on 4th)

Since I’m such a pussy with my upper body, I’m able to incline bench by myself because I can easily stand up with the weight in the rack position, like I had to do after a failed attempt at a 4th rep with 145#.

WOD

4 Rounds

  • 10 GHD Sit-ups
  • 20 Russian KBS (70# KB)
  • 50 DU

Finished in 9:03 and then an easy 5:00 cool down on the Air Dyne.

Back Home

Good to be back after 10 day away. In at 10am and was there about 2 hours.

Warm-up

3:00 Air Dyne

OLY

  • 5:00 Snatch Positioning (45# training bar)
  • 2:00 E30S – 2 Snatches (95#)
  • 2:00 E30S – 1 Snatch (115#)
  • 4:00 EMOM – 1 Snatch (135#)
  • 4:00 EMOM – 1 Snatch (155#)

I failed because of lack of concentration on my last minute with 155#, but picked it right back up and knocked out the rep. Felt pretty good after not snatching for a week and a half.

Strength

Back Squat

  • 10 x 45#
  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 2 x 255#
  • 2 x 275#
  • 1 x 295#
  • 1 x 305#
  • 5 x 3 x 245#

Could tell I haven’t been squatting. Now I have to pretty much start over getting used to the squat volume.

14:00 EMOM

  • Odds: 5 Strict Deficit HSPU (15# bumpers)
  • Evens: 5 Strict Chin-ups

No problem getting any reps.

WOD

10 Rounds

  • 30s Row
  • 30s Rest

20131004-135007.jpg
20131004-135019.jpg

Consistent!

Rest 5:00

5 Rounds

  • 30s Row
  • 30s Rest

20131004-135028.jpg

Picked it up for these last 5 and really pushed. It’s interesting that my s/m were lower on 3 of them.

Recovery

  • Walked 300m
  • 5:00 Air Dyne

Early Morning in the Garage

Flying out to San Fran, so got up before 7 for a workout in the garage.

Warm-up

3:00 Air Dyne

Strength

Front Squat

  • 10 x 45#
  • 5 x 95#
  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 2 x 255#
  • 2 x 275#
  • 1 x 285#
  • 5 x 205#

Push Press

  • 5 x 95#
  • 5 x 115#
  • 3 x 135#
  • 1 x 165#
  • 1 x 185#
  • 1 x 195# (PR)
  • 1 x 205# (PR)
  • 1 x 215# (PR)
  • 5 x 135#

I hadn’t done a 1RM with the push press since last August! Nice 25# PR.

WOD

  • Buy-in: 20 GHD Sit-ups
  • 5:00 Air Dyne
  • Cash-out: : 20 GHD Sit-ups

177 calories and 3.31km on the Air Dyne. First GHDs unbroken, then 12-8 to finish.

Volume Bench

Didn’t get the most sleep because I was still on a high after the competition and watched Dexter and Breaking Bad. In at 10am for some work.

Warm-up

  • 5:00 Air Dyne
  • PVC Pass-thrus

Strength

Bench Press

Kevin suggested I do a “Volcano” by doing sets of 8 until I was about to fail, then 5s, 3s, and finally singles.

  • 10 @ 45#
  • 8 @ 95#
  • 8 @ 115#
  • 8 @ 135#
  • 8 @ 155# (I put on the slingshot starting with this set to help me get more volume)
  • 8 @ 165#
  • 8 @ 175#
  • 5 @ 185#
  • 5 @ 190#
  • 5 @ 195#
  • 5 @ 200#
  • 3 @ 205#
  • 3 @ 210#
  • 3 @ 215#
  • 3 @ 220#
  • 3 @ 225#
  • 1 @ 230#
  • 1 @ 235#
  • 1 @ 240#
  • 1 @ 245#

I know it was with the slingshot, but I haven’t put up over 225# since last November when I set my PR at 235#. Can’t count those big singles as a PR today because they were equipment assisted, but it was very encouraging to push that much weight after so much volume (20 sets) and with pretty short rest between sets.

Back Squats

  • 2×5 @ 135#
  • 5 @ 185#
  • 3 @ 225#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 295#
  • 3×5 @ 225#

We took it easy since we got in quite a bit of leg work in the competition. Good time to focus on technique.

Conditioning

10 Rounds

  • 1:00 Row
  • 1:00 Rest

I tried to keep my pace under 1:40, which was a struggle in the last few rounds. My meters rowed splits were 294/299/300/301/299/300/303/300/299/303.

Air Dyne with Empty Bar Front Squats

20130921-110412.jpgFeeling a little beat up today. Did heavy squats 5 times this week with a 10# PR in both the back and front variations. Quick little recovery workout in the garage around 10am.

4 Rounds NFT, but keep moving

  • 5:00 Air Dyne
  • 10 Front Squats (45#)

Just something to keep get a little sweat on and loosen everything up. Getting a massage this afternoon and then have a team competition tomorrow.
20130921-110543.jpg

No Touch-n-Go Snatches For Me

Went to open gym. It was a packed house tonight!

Warm-up

3:00 Air Dyne

Snatches

  • 5:00 45# Snatch Position Work
  • 2 @ 95#
  • 2 @ 115#
  • 5 @ 135# (disaster trying 2 TnG for the competition Sunday. I’ll be dropping each rep!)
  • EMOM: 1 Snatch
    • 145#
    • 150#
    • 155#
    • 160#
    • 165#
    • 170#
    • 175# F
    • 175#
    • 180#
    • 185# F
    • 185# F (waited a few minutes before this last attempt)

Felt ok, but wasn’t all that comfortable with so many people moving around me and talking to me when my next minute was about to start. Probably not the best thing to do during an open gym.

Back Squats

  • 2×5 @ 135#
  • 5 @ 185#
  • 2 @ 225#
  • 2 @ 255#
  • 2 @ 275#
  • 2 @ 295#
  • 1 @ 305#
  • 1 @ 315#
  • 4×3 @ 255#

Didn’t feel as good as Wednesday, but that’s 3 heavy squat days in a row and 5 this week, so I’ll take the effort. A lot of heavy reps!

WOD

10 Rounds

  • 30s Row
  • 30s Rest

The added deadlift and squat strength is translating to much more power on the rower. My meters were 151/152/153/154/154/154/154/156/157/158 and I still felt great at the end.

Squat Every Damn Day

Before heading out to CrossFit at the box I lifted a little in the garage. Did a quick 3:00 on the Air Dyne to get the blood pumping.

Front Squats

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 215#
  • 1 @ 235#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 285#
  • 1 @ 295#
  • 1 @ 305# (PR)
  • 3×3 @ 215#

Back-to-back PRs with squats, back and front. Excited my squats are back!

Headed over to Survival Fitness for the 5pm…

Olympic Lifting

15:00

  • Work up to a MAX muscle clean & push jerk for the day

We started with a PVC and worked our way up to a MAX muscle clean and push jerk for the day. This also served as our warm-up. I got up to 175# and stopped there because the clean was a struggle to get up the last bit without dropping under it. Felt like I was hitting higher on my legs just due to my snatch work.

Gymnastics

12:00 time cap, NFT but keep moving

  • 15s L-sit/L-hang
  • 1->10 Strict Ring Dips

I finished with about 10 seconds left.

WOD

10:00 AMRAP

  • Buy-in: 50 American KB Swing (53# KB)
  • 15 Wall Balls (20# MB, 11′ target)
  • 30 DU

I went extra today and threw up to 11′ since we have to in the competition on Sunday. Good WOD. Did the KBS 30-20 to save my hands from ripping and prevent hitting the red line. Did all of the wall balls unbroken and finished 4+36.