Monday 2-14-11

happy valentines day!
yippee.
better get a card.....

up and out early to get some shizz done!

warm up
run 2 miles
16:15
solid. feeling better on these

3 rounds
10- pullups
20- push ups
30- squats

solid work here. back to the old style warm up. gotta work some pull ups again.
definitely a more difficult trio. still want to work in the walk outs my add them for a quad-fecta..

Snatch complex
1- snatch grip deadlift
1- hang power snatch
1- overhead squat
1- hang snatch
1- full snatch
45-65-75-85-95-105-105-105

threw in a few warm up rounds at the beginning and then worked form on the 105's
need to work on my drive from the floor and 2nd pull. just need to snatch more period.
felt pretty solid overall

met-con
5 rounds
15- med ball throws 16# ball
15- 95# power snatch

modified this a little.
can't do wall balls at the gym so did throws as high as i could with a 16# ball.
did power snatches and dropped the weight from 105 to 95 to focus on the form.
weight was easy when i got under it.
grip was a bit rough after a while. did sets of 5. hands a little banged up from it. tape maybe? caulk?

5 rounds was enough!
22 minutes of solid work. just as brutal as i had expected. argh...

mobility
yoga
foam roll

spent a little time getting more mobile. like the direction that this is taking me.
added a few more yoga-esque poses to the routine.

good stuff for a monday!!


peace

Friday 12-10

brrr.
12 degrees this am. nice.

felt good to get up and get moving. need to keep the motivation level high. tough time of year for it.

warm-up
still no running but am getting closer. left foot is great. right foot was a little sore. weird. maybe from compensating for the other?

jump rope.
7 minutes of rope jumping
mix singles, doubles, running, etc
was able to get a couple of good double unders strings. 20, 10 etc. but still not consistent.
felt ok. foot bothered me a little during and i think that hurt the double unders.
thru in a set of pullups at one point just for kicks.

snatch complex
w/u with 45# bar

3-rounds
3- snatch grip deadlifts
3- hang power snatch
3- overhead squats
3- full snatch

75
95
105

all good sets. the weight was manageable and kept the focus on the form.
felt good. took a little longer to get thru these. the 105 set was a gasser.

met-con
adapted from Ignite
3-rounds

30- kettle bell swings
10- burpees
15- r/l kettle bell snatch
20- mountain climbers
10- r/l kettlebell thrusters
rest 1 minute between rounds

this was a gasser. definitely got the heart rate up and the blood pumping.
the kettlebell thrusters were hard. snatches were good. 15 was a long set of reps.

stretch
foam roll


good stuff for a friday am.
overall the body is feeling good. once i get the foot issues sorted out i will be rocking and rolling.

so happy friday!!!

Tuesday 11-2

back in the swing this am. up early and out into the really chilly air. no pretend cool anymore it was 31. brrr
but was up before the alarm and felt pretty good so out we go.

treadmill
run 2 miles
7:30 pace. felt good. little stiff in the knees this am. not sure whats up with that. maybe just from a few days off. by the 1.5 mark i was comfortable and could have kept that pace up.

skill/strength work
snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squat
2 snatches

45
75
95
115
115

the 95,115,115 were the work sets. felt pretty good. tried to keep the bar in close to the body and power thru. hang power snatches are still a little awkward for me when it gets a little heavy. 95 was a breeze. 115 was a little more involved. felt good to move the bar well though at that weight. would like to work heavier but no bumpers and wanted to move on to the chipper!

met/con
chipper!
w/40# vest

run 800m
60 push ups
50 jump squat
run 400m
30 kettlebell swings
20 pull ups

10 minutes +/- on the wall clock.
ran the 800 at 8:00 pace with the vest, push ups were 30/10/10/5/5, squat jumps were 25/25, ran the 400m at a 7:40 pace, swings were unbroken, pullups were 10/5/5

not bad. felt pretty good even with the vest on. glad i chose to man up and do it with the vest.

roll
stretch

off to the office.
yippee!!

peace!

monday 10/11

up early and out the door for a good workout.
feeling good.

treadmill
run 1.5 miles
8:20 pace for the first mile and it was easy. picked it up for the last 1/2. 8:00ish.
god tempo run to get the blood flowing.

strength warm up
3 rounds
10 pullups
10 pushups
10 squats

kipped the pullups. feeling great on those.
did regular, hindu, regular pushups. the hindu pushups are hardcore. like those.
squats were good.

snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squats
2 snatch balance
2 full snatch

45
65
85
95
95
95

need to work my snatch. moved thru these as skill sets. felt pretty solid in the movements. 95 got a little heavy on the snatches. mostly because i didn't put the bar down at all. this was perfect. need to fix my form on these. especially from the hang position. felt much better.

no met con as i added a few extra rounds of the complex to continue the skill drills.

stretch
plyo
roll
little tight after the weekend. feeling good.

no double today.
looking to hit CFI tomorrow for the 5pm.