Heavy and Fast Hang Cleans

FRIDAY:

AM: 

6 Rounds:

1 min bike

1 min free standing handstand hold

1 min wall sit

1 min backwards jump rope (singles)

1 min bike

1 min half kneeling practice 

NOTES: I did Thursday's AM work.  The 6 rounds of 1mins.  I learned that I really suck at wall sits.  I could barely do 30 seconds.  I also go really frustrated with the handstand holds.  I can walk on my hands forever, but it's really hard for me to just do a freestanding static hold. My old gymnastics coach would be so disappointed...

PM:

Behind the Neck Jerk - work to heavy single

45kg/99#

65/143

80/176

90/198

95/209

85/187

reps at 143#

I think the last time I did this I got 215 or something like that.  Today I worked up to 198# and then missed 209# twice.  I was just feeling off.  Terry was working with me and he said I was super slow getting under the bar.  He also says I need a ton of work on my jerk.  I guess my back leg is super straight and he says it's supposed to be bent in order to let my hips in line.  So, I stripped the bar and did a bunch of reps at 143# working on form.  

30 hang power cleans (135#) for time

TIME: 2:15

NOTES: This felt pretty good.  I did 3 sets of 5 and then the rest I did in sets of 3.  I didn't really rest much.  I just dropped the bar, caught my breath, and got back on.  

20 AMRAP

5 strict pull ups

50' farmer's walk (25# plates)

3MU + 2 dips in between each

25 airdyne cals

ROUNDS: 4 rounds + all MUs.  

NOTES: I averaged about 4-4:30 a round.  Everyone at the gym was confused why I was just walking around with the weights and then setting them back down.  That  was entertaining.  The MUs were kind of challenging by the 4-5th rounds, but I did them all UB. 

I'm really excited because I'm signed up for a oly lifting comp this January! Can't wait to buy my super awesome singlet :) 

Cheers to tacos and sangria!

Done With Finals!

THURSDAY: 

Front squat 

3x1 @ 95% 209# 

NOTES: (This was actually 97% of my max...it was easier to add 95kg to the bar than the prescribed 93kg).  These felt pretty good.  Andy said my back rounded a little bit about 3/4 of the way up.  But I kept tight at the bottom. 

Standing double KB press

3x8, Rest 90s (35# kbs)

rest 90 sec

Pendlay row

3x6 (55kg/121#)

NOTES:  These felt pretty good.  I think these were the heaviest pendlaw rows I've done in a long time.  

WOD

3 sets @ 90+%:

10 touch-and-go-squat cleans (95)

10 lateral barbell burpees

15 pull-ups

15 kettlebell swings (55)

250m row

Rest 7 min

Round 1 = 3:26

Round 2 = 3:23

Round 3 = 3:43  

NOTES: I literally had to run to the bathroom between sets 2 and 3 because I thought for sure there was going to be vom.  I almost didn't do the last set because I felt so awful.  But, once I started moving I felt a little better.  I just took longer transitions on pretty much everything and the rowing was a little bit slower. I obviously did everything UB.  I also used the men's bar for the cleans.  I don't want to get too spoiled by the women's bars. 

I took a FOUR hour written exam this afternoon.  I think I did really well, but it was so exhausting and super draining.  This marks the end of finals for me, which means that I'm HALF WAY DONE WITH LAW SCHOOL! CRAAAAAZY! And this is what I'll be doing...

Cheers to Winter Break! 

Squat Clean PR & Weights

TUESDAY:

4x 400m (on tredmill) @ about 7:15-6:57 pace

WEDNESDAY:

Squat clean

Build to a tough 1.1 

2 x 99

2 x 143

2 x 165

2 x 176

2 x 187

2 x 198 (got first rep! BUT failed second)  198# squat clean PR

NOTES:I got two reps at 187#.  I got my first rep at 198# (which is a PR!, my previous squat clean was 195), but missed the second.  I dumped it forward. 

Clean-grip RDL

3x8

NOTES: I did these reps at 187#.  They felt pretty good. 

5 min AMRAP @ 80%:

10s flexed arm hang

16 walking lunge w/ DBs (40/hand)

5 ring rows, straps vertical

ROUNDS: 3 Rounds + hang and 5 lunges  

NOTES: This blew up my forearms so bad from basically farmer's carrying the DB's during the lunges.  Also, the flexed arm hang was harder than I thought it would be. 

Rest 5 min

5 min AMRAP @ 80%:

20s/side suitcase hold w/ 100# DB

10 toes-to-bar

16 box step-ups, alternating (24)

ROUNDS: 2 Rounds + suit case hold and 10 t2b

NOTES: I had to do this WOD at RNCF, but they moved the heavy DBs to RNSC.  I did it with the 75# DB and it was even harder after my forearms were already blown up. I don' t know if I could have used 100#.  The other part of the WOD was really easy.  Was it supposed to feel this easy? When the clock went off I just picked up my stuff and was totally fine.

Business Organization Final tomorrow!  

Cheers to pink singlets! 

Heavy Squats, WBs, & Airdyne

6:00 pm @ RNSC

Back squat:

3x1, (242#)

NOTES: These didn't feel that bad.  I'll start working on the 'bounce' that you showed me. I'm excited to max next week!

7:00pm @ RNCF

WOD

9-15-21 

Strict handstand push-ups

Unbroken chest-to-bar pull-ups

TIME: 4:43

NOTES:  I did the HSPU in 9/10-5/6-5-5-5 and I was able to do all the C2B pull ups UB. 

Wall Balls 

E2:10 for 5 sets - 35 unbroken wall balls (14 to 10') 

NOTES: I was able to do the first three sets, but I had to stop at 21 on the fourth set because my shoulder and legs were dead.  I waited 1:45 after I missed the set and then completed the fifth set at 35.  I also completed the 14 reps at the end that I missed. 

Airdyne

40 min on airdyne - This was long. I did about 9.8 miles and 330cals. 

I got to exercise with Todd tonight, so that was fun! 

Finals Breakfast tonight was amazing! 

Cheers to pancakes and whipcream! 

All About the Snatch

SUNDAY 12/8/13:

11:00am at RNCF

Squat Snatch + OH Squat + OH Squat 

105

115

125

135

145 (missed 2 attempts)

140 (missed first 2 attempts, hit last one!)

NOTES: I hit 135 on my first try.  Missed 145 three times.  Then got 140 on my second try.  This was the first time I've done OH squats in awhile.  They felt really light.  I was jumping forward a lot, so it made it hard to catch the bar. 

EMOTM 10 @ 80% (115#) 

NOTES: These were good for the most part.  I drew a line on the ground - since we don't have the board - and I was pretty good at staying behind it.  But, I did miss a couple because I jumped forward. 

10 AMRAP

5 Power snatches (115#) 

30 DU

ROUNDS: 5 Rounds + 2 snatches.  

NOTES: I added up my weight wrong and accidentally put 115# on the bar, instead of the prescribed 110#.  These were pretty hard.  My legs were pretty beat by the end.  I haven't done power snatches for awhile, so I was kind of all over the place in the last couple rounds.  I also missed like 4-5 DU, which usually never happens.  This just wasn't a really good showing for me. 

4 sets 30s airdyne w/ 4:30 rest - they were all consistently at 14cal (on the busted RNCF bike)

rest 7 minutes 

4 sets 30s row w/ 4:30 rest - they were all consistently at 150ishm at an average 1:40 pace. When I try and row really fast like this, my butt pops off the seat a lot and I have to keep re positioning myself.  

P.S. Only FOUR days left of the Fall Semester! 

Cheers to Let it Snow! Let it Snow! Let it Snow! 

Heavy Jerks & Fast Row Splits

FRIDAY:

River North Strength & Conditioning 

Split Jerk

Build to tough 1.1.1.1.1 (with blocks) 

184.8#/84k  

NOTES: Terry watched me do these.  He said there is something funky with my elbows when I lift overhead.  I think it's something to do with my bad mobility and hyperextension issues.  But, regardless, I was actually really proud that I could do these. 

EMOTM 10

2 Power Clean + 2 Thrusters 

121#  

NOTES: This actually felt pretty easy. I think I could I have gone heavier.  I did this all UB.  I never do heavy thrusters, so I didn't know where to start. 

River North CrossFit

20 AMRAP at 70%

100'/hand suitcase carry (44)

5 strict HSPU

500m row

1 MU + 5 ring dips

Rounds = 4 Rounds + suitcase, HSPU, 350m row

NOTES: I was really excited about this workout because my rowing felt amazing.  These were probably the fastest splits I ever rowed in a WOD.  I focused a lot on my form and keeping the  stroke rate low. (Round splits: 3:53, 4:14, 4:28, 4:45) (Rowing splits: 2:04, 2:02, 1:59, 2:00)

Cheers to peach wine and cranberries! 

Bear Crawls & Sore Legs

THURSDAY

AM - 8:00AM 

6 Rounds: 

1min bear crawl

1min singles

1min bike

1min plank

1min singles

1min bikes

NOTES: Bear crawls suck.  A lot.  I also cranked out about 130+ singles each minute.  It was a good sweat. 

PM - 6:30 @ RNSC & RNCF

Boss got in some lifting with us tonight at River North Strength & Conditioning. 

Front Squat 

6x1 (198#)  

NOTES: These felt pretty good.  No problems.

Standing Double KB Press (35#) 3x10 Alternating sets with Pendlaw Rows (99#) 3x10, 90s Rest

NOTES: I had to use the huge, oversized KBs at RNSC, so they were difficult to maneuver.  I felt pretty good with the rows.  Next time I should go a little bit heavier, but they were definitely hard tonight. 

WOD

3 Rounds 

10 C2B PU

15 Strict push up burpees

20 toes through rings

25 WBs, 30 KB swings (35#)

35 DU

ROUNDS: Round 1: 4:36, Round 2: 4:34, Round 3: 4:46

NOTES: I missed 3 DU, so that's why the time was so slow. I did everything UB and it felt good.  It wasn't that bad when I was doing it, but I felt it a couple minutes afterward! Sometimes I need to stop and remember that doing all those movements UB, especially 25 WB and 30 KB swings, is a big improvement.  It's easy to get lost in the everyday and forget to see the small improvements.  Breaking up movements is one of my big weaknesses - so I'm happy that I'm getting to string all these together in ALL my rounds. 

Cheers to baby chihuahua and sea salt caramel gelato!