Tuesday 2-1-11

snowy rainy mix this am. yuck!
up and out and into the muck.
sleep a little weird last night. was up and down a bit. felt pretty good this am though.

warm up
run 1 mile
easy opener.
threw in 2 tabata sprints at the end. 30:10 at 6:00 pace

3 rounds
5 walk outs
20 push ups
20 overhead squats w/45# bar

wanted to warm up the shoulders for some snatching so figured the overhead squats would help.

power snatch
10x45
10x75
6x95

1 on the minute for 10 minutes
95
105
115
125 fail
125 fail
115
105
105
105
105

may have started a little to heavy. not that it was heavy but may have limited it a little.
also pulling with 25's from the floor is a pain. the bar is super low. think it throws off my first pull a little.
failed 125 twice. grrr. really wanted to get to 135. oh well.
form is still an issue here.

met-con
15min amrap

10- 95# powersnatches
25- sit-ups

5 rounds

first 3 rounds were solid. hard to start breaking the reps down after the 3rd round. kept the focus on form and not speed.
rx'd weight was 115 but felt i would be better at 95. wanted to get the form and the snap. not grunt them out.
95 was heavy enough.
need to work on this move.
need to take an oly seminar sometime soon.

treadmill work
easy 400m
fast 800m
easy 400
fast 800
easy 400
fast 800
easy 400

used a 10:00 minute jog/run for the recovery. short strides and keep the form easy and light
ran at a 7:00 pace for the 800's. good pace and felt good on the runs. they were hard as i was a little gassed after the snatches etc...
over all a great way to get in a couple more miles.

good stuff.

off to the showers.
no mobility work today. will pay for that later. might roll and stretch at home tonite a little.

peace!!

Friday 12-2

Friday! hooray!
stoked to get back at it after yesterday's rest day. play a little catch up this am.

warm up
5 rounds
5 walk outs
10 push ups
15 squats

extended this to 5 rounds. felt good to get a few extra reps in.

strength- power day!
power cleans
10x45
10x95
6x115

5-5-5
135
155
165

135 was solid. good form. good speed. easy?
155 was heavy but solid. good form. 5 straight reps
165 was heavy and the form started to break down. got 4 and went back for 1 more
got all 5 but no more.
pretty happy with this. form needs some work still. focused on keeping the elbows up, bar tracking straight and getting good second pull.

power snatch
10x45
10x65

5-5-5
95
105
115

95 was solid.
105 was good. little breakdown on the last 2
115 was heavy. form suffered here. wasn't getting under the bar on the last 2. need to work the form. wanted to drop the weight and do a few more sets but running short on time.

double under practice
ripped out a few minutes of double unders to try to get back into the rhythm. got better by the end. its a skill that needs work. will be focusing more on these. really like both the mental and physical aspect of these. you need to stay focused and coordinated while working fast and hard. good stuff.

little stretch and roll and off to the showers

TGIF.

have doctors appt later today. full physical and follow up on the tick bite which was negative for lyme. yeah!

Thursday 11-18

up and out into the chilly but clear air this am.
feeling pretty good.

treadmill
run 2 miles
15:20
started at 8:00 pace, little better than conversation pace, moved it up as i went along. foot is better. not 100% but getting there. feeling pretty good in the vibrams. pretty much a go to run the turkey trot in them. maybe throw down a longer run on sunday as a final prep.

strength warm-up
5 walk-outs
10 push ups
15 squats
using the walk outs more. not a big fan so will work on them for a little while. they are effective full body openers i will give them that. chest to deck pushups, squats standard.

Powerclean
10x45
8x95
5x135
3x155

1-1-1-1-1-1-1
165
175
185
185-fail
2x155
2x155

165 was good. 175 was good. 185 got a little heavy. got the first one but failed on the 2nd attempt. went back down to work the form and speed on the drive off the floor. 185 is a pr. that's better than bodyweight powerclean! cool.

powersnatch
8x45
8x75
5x95
3x105
3x115

the plan here was to do heavy singles on these as well. but ran out of time so did some some sets of 3 to get the feel of the movement. never got super heavy but tried to get the form better. felt pretty strong on the 115's. still need to work on the snatch more.

stretch
foam roll

running a little behind so had to hustle and hit the showers.
all in all a good way to start to day.


peace

Thursday

man what a day yesterday. didn't get home till after 9. was on my feet all day. argh.
had a beer and went to bed. slept crappy of course but was up before the alarm. let it go off and laid there for a few. little slow moving this am. figured i would play it by ear.
checked the mainsite and saw a real smoker. figured ah what the heck. might as well go out in a blaze of glory!

treadmill warmup
run 1.5
endurance pace. picked it up at the end. just getting warm and waking up!

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
3 rounds. no rest between rounds or exercise. good pace and finished quick. felt good. kipping pullups.

WOD
Randy
75- 75# power snatch

warmed up with a set of 10x45
for whatever reason i did these from the hang position. i am retarded. i wrote power snatch. thought power snatch but worked from the hang? what the f? must be a little braindead this am.
not sure what the deal was. not sure if it was harder or easier? harder on the upper body i'm sure but took the leg drive out of it. oh well.

11:00 minutes +/- on the wall clock
did sets. took a 10 sec break and did another set. started with 15, then 10's then 6/7's etc.
some of these were sloppy some were clean. tried to work the jump from the hang position. generate bar speed, etc. felt pretty good.

cash out

stretch and foam roll
it bands feel mush better after rolling them a bit. calves need work and hamstrings are good some days and bad others. working on it.
definitely helping.

gonna be a f'd weekend for sure. lots of personal crap, family issues, etc. need to maintain focus.
it was good to get in and get some work done.
it really is my therapy.

peace