Squat Cleans, OH Lunges, Farmer's Walk

7pm at RNCF

Squat Clean
Work Up to 1.1.1
Worked up to: 175#

NOTES: This was really frustrating. I was able to clean 185#, but I wasn't able to stand up the second rep. This happened three times. Ughhhh. It's also weird that I could power clean 180# 24 times in 8 minutes, but I couldn't do two reps at 185#.

Good Mornings
3 x 9 @ 85# (2 minutes rest)

NOTES: I really hate this movement. It honestly scares me. It hurts my back and I never think that I'm doing it right. But, I'm really focusing on my form and I hope I'm getting better. Hopefully.

WOD:
10 AMRAP
20 Walking OH Lunges (95#)
100' Farmer's Walk (55/hand)
15 T2B
100' Farmer's Walk (55/hand)

ROUNDS: 2 + Lunge + Farmer's Walk
NOTES: Walking OH Lunges are hard. And they are even harder when there is a gym full of people who are oblivious that I'm trying to walk around them with a heavy barbell over my head. My abs and forearms got pretty cashed from this. I flew through my first round and then wasn't able to keep up the pace for the rest of the time. I went UB on my first set of lunges, then broke it in half, and then broke it into 10/6/4. I did all the Farmer's Walk UB.

I was having flash backs from lunges at Regionals...

Cheers to YMCA and Invisible Coats!

Jerks

Friday - 8:30 AM @ RNCF

Split Jerk 1.1.1 = 175#. I honestly thought I broke my back when I brought the 175# back down to the front rack position for the first time. I'm not used to bringing that heavy of weight back down on my body, so I caught it with my shoulders back and my low back arched and felt my spine crack. It was horrible and awful and scary. But, I took like 4 minutes and then tried it again and got all three without too much trouble. I feel fine now, it was just a really scary moment - especially with my history of back problems.

EMOTM 8: Split Jerk at 140# - This was really easy.

AMRAP Push Jerk: 130#/9 reps, dropped bar, 1 rep; 123#/6-4; 120#/6-4.
I did 10 reps each time. My shoulders got pretty cashed pretty quick. Then, once I dropped the bar and had to clean it back up it sucked up all my time and I really wasn't that much recovered. I feel like this went really poorly. I should be able to get a lot more reps. Also, I don't know what my max push jerk is - I never push jerk anything heavy - so I just estimated these weights.

20 AMRAP: 200m run/25 HR Push Ups/200m row/10 strict pull ups/200m run/3 wall climbs/200m row/2 legless ropeclimbs at 70% = 2 Rounds + run/25 HR push ups/row.
The pull ups kind of sucked. I was only doing sets of 3 at a time. I was surprised that I did all the push ups UB and they didn't feel too bad. I had never done legless rope climbs before - they were really hard - but I was able to do them. I took like a 20 sec break between climbs. I just tried to keep a good rhythm. It wasn't that bad.

Cheers to lady date!

PM: Front Squats, 3 Rounds

Thursday at RNCF, 7:30pm

5x5 Front Squat (155#) - These felt pretty good. My hip didn't act up at all. My glutes are just really tight.

Seated DB Press - 35# These felt pretty light-ish. I probably could have used the 40s.

Strict weighted pull ups - 13# kb I tried to do sets with the 26#, but quickly realized that I cannot string weighted pull ups together very well. These were hard. It's weird not to kip at all.

3 sets: 10 thrusters/10 t2b/20 box jump, step down/10 burpees/10 power clean/500m row - rest 8 minutes
Round 1 = 4:32 (2:12 row)
Round 2 = 4:38 (2:14)
Round 3 = 4:38 (2:13.5)

I did all the movements unbroken and quick. The only hard part was the row. As you can see, the row was really slow - but the sad part is is that I was trying really hard. My legs are a little (maybe more that a little) beat up from all the high volume rowing/biking that I've been doing lately. I'm not used to that.

I don't like being rushed at the gym. I wasn't able to get in until about 7:30 (and the gym closes at 9:00pm). I also don't like doing everything by myself. It's a bummer.

WANTED: Training partner.


Cheers to blueberry scones!

Wake Up! AM Pistols

Thursday

7:20 AM

30 Minute bike - Every 2 minutes 14 Pistols (7 each leg)

Let me do the math for you. That's 15 rounds of 14 pistols. 15 x 14 = 210. What a great wake-up call.

My calves are pretty wrecked from the 500 double unders yesterday, but - besides that - I actually felt pretty good. I rolled out after my workout this morning.

30 MU for Time; 500 DU & More

Fresh Start. New programming. No more journal article. Yipee!

I haven't been able to blog this semester because I've been working on a HUGE project (85 pages and 512 footnotes...) that has literally sucked up every minute of my time outside the gym. Hopefully I'll be able to post more regularly.

AM - 30 minute airdyne (every 2 minutes 30 second plank on each side).
I did the bike/side plank stuff this morning. It was pretty chill.

PM - 30 MU for time = 6:05

5/4/3/3/3/3/2/1/1/1/1/1/1/1) I had 15 reps at 2:06. I started cashing out on about rep 23, when I had to switch to singles. I no repped 3 MU because I couldn't get out of my dip. That's never happened to me before. I was pushing so hard but my triceps were beat. I wasn't even breathing hard at the end. But my traps and triceps just blew up like crazy.

Rest 10-15 minutes.

2K Row - 500 DU - 3 Mile airdyne = 29:19 (9:19 row, 8:40ish DU, 11:19 bike)

The row was the easiest thing. I actually had a negative split on my 1000s, but only by a couple seconds. My shoulders were toast on the DU. I tried to do sets of 25-50. After about 300 I was doing smaller sets of about 20-30. I probably took too much rest in between the sets. I didn't have my phone/clock by me, so I didn't have any concept of time. The bike sucks. I don't know why I can't go fast. I feel like I try and change my speed/intensity, but nothing happens. You had my goal time at 26:00. At 26:00 I was at 2.1 miles on the bike (still had 0.9mi to go). My calves are pretty beat from that. I rolled them out for awhile before I left.

P.S. It's hard to count 500 reps.


Cheers to Go Revs!

Rounds on Rounds

6:30pm at RNCF

3 Rounds (not timed)
3 MU’s Unbroken
25 unbroken Wall Balls (16 to 10’)
15 Banded Hip Ext

NOTES: Those WBs sucked and were hard. But I actually did them. (Andy didn't.)

Sq Clean & Jerk 3+1@60%, 3+1@65%, 2+1@70%, 4x2+1@75% (120, 130, 140, 150)

Clean Pull 4x3@100% of clean (200)

Front Squat 2@70%, 2@75%, 3x2@80% (150, 160, 170) (My knee actually felt good. I wore my knee sleves.)

Stiff leg Deadlift 5x3 (Start from the top, only descend as low as your flexibility will allow)(85)

5 Cycles of (1min Rest between AMRAPS; Total time on clock is 19mins)
3AMRAP
2 DL (105)
2 Hang Power Clean
2 Front Squats
2 Jerks
*Try to maintain the same number of rounds through all 5 amraps. Start each amrap at DL’s

Reps: 5+4, 6, 6, 6+4, 7+4 = 31 +4 Rounds
NOTES: A bunch of the guys did this WOD before me and totally died. They gave me some good advise to just take it easy on the first round. So I did. But I think I went too easy. I got the most reps in my last round. I was pretty happy at my recovery time.


Cheers to $2 burrito!

Law School Is Hard and Sucks Up all My Blogging Time

Tuesday, October 12

3 Rounds
50 DU
20 Hollow Rocks
10 Double KB OH Squat

NOTES: The KB OH squats were hard. I needed to mobilize my lats/shoulders in order to get full range of motion.

OC Throwdown WOD:
8 AMRAP
20 OH Squats (65)
20 Pull Ups
20 OH Squats (95)
20 C2B Pull Ups
20 OH Squats (105)
20 MU
Max OH Squats (115)

REPS: 102
NOTES: The 105 squats were a lot harder than I though they would be. I also missed my first MU because I barely pulled.

Sq Snatch 3@60%, 3@65%, 2@70%, 4x2@75% (90, 95, 105, 110, 115, 115, 120)

Snatch Pull 4x3@100% of snatch (150)

Back Squat 3@70%, 3@75%, 3x3@80% (180, 190, 205)

Push press 5@70%, 5@75%, 3x3@80% (115, 120, 130)



Cheers to resurrection!