Average Squat Cleans & Lots of T2B

Wednesday 

8:00AM @ CFBN 

Squat clean

Quickly build to a max

45kg/99#

65/143

80/191

92/202 (failed three times) 

NOTES: 191. I failed 202# three times.  191 felt pretty good.  I actually dropped into my squat and bounced out of the bottom.  It made the stand up feel so much easier than normal.  I just got my new max last week at 198#.  Today I put 202# on the bar and just couldn't get it.  I kept collapsing or not even getting under it.  I have a huge mental block when I put anything more than 199# on the bar. 

This lovely gem is my 265# back squat from Monday.  So fancy. 

WOD

21-18-15-12-9-6-3:

Thrusters (45)

Toes-to-bar

TIME: 8:35.

NOTES:  I don't really know how I feel about this.  I feel like the time is pretty slow.  I did all the thrusters UB - which wasn't very challenging.  The t2b rocked me pretty bad.  I haven't had this much volume for a long time for that movement.  I did the 21 and 18 in 4 sets, the 15 and 12 in 3 sets, the 9 in 2 or 3 (I don't remember), and then the 6 and 3 UB.  My abs get super fatigued on these.  My transitions probably could have been a little faster, too. 

Cheers to hostess with the mostest!

Back Squat PR!

MONDAY:

11:30 at CrossFit Bloomington Normal 

Back squat

Build to new 1RM

135

185 

225 

245 

265 (10# Back Squat PR!) 

270 (failed 3/4 way up) 

<iframe style='height: 315px; width: 560px; border: 0;' src='http://www.coachseye.com/DUcg/e'></iframe>

http://www.coachseye.com/DUcg 

NOTES:  My previous PR was 255#, which I hadn't hit since before Regionals. I failed 270# 3/4 of the way up.  I took quite a bit of time after 265#, so my legs got kind of cold.  Also, the gym that I'm working out at doesn't turn on their heat...

WOD

20x5 unbroken chest-to-bar pull-ups

TIME: 7:09.  

NOTES: I did all these butterfly until the last two sets of 5.  These actually felt pretty good, and WAY easier than they did at Regionals.  At Regionals I mostly did sets of 3, and I did some sets of 2 and 1.  I also didn't know how to butterfly at Regionals.  It's surprising, but I'm actually better at butterflying C2B than I am kipping. I never would have guessed that. 

10 min AMRAP: Airdyne cals

CALS: 135 cals.  

NOTES:  The first time I tested this I got 95 cals in 10min. I was at 95 cals at 7:15.  I know I got better at this, but I also was on a different airdyne.  But, this did feel a lot easier.  10 min also felt so fast compared to the 40min last week. 

Cheers to red glitter! 

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!