Better than your better....

Better than your better....

This blog is for keep track of my day to day training volume as well as a place to record my thoughts...

8/27/2014 Gymnastics + Aerobic Power (Volume)

2 rounds:

  • 30s Ring Support
  • 30s rest
  • 60s Arch rock
  • 30s rest
  • 30s Handstand hold
  • 30s rest
  • 60s Hollow rock
  • 30s rest

+

warm-up / prep for 10m

+

8 rounds for time:

  • 8 power clean, 115#
  • 8 lateral barbell burpees

Completed in 7:39. - Went way too fast off the bat.  I definitely held a pace way faster than expected.  I was trying to shoot for 1 round per minute pace but after completing the first 3 rounds in 1:30, I definitely burnt out too fast.

 

8/25/2014 C&J Int, BS + UBPull, RDL

A. Clean & Jerk, 1.1 x 3; 120s

* work at an RPE of 6/10
* worked at 145# only, felt good.  Using a different technique for the Jerk as recommended by Steve Bel.

B1. Back Squat, 5-5-5; 90s

* RPE 6/10

*  Used 245#, felt easy.

B2. Bent arm chin-hang; 12-60s x 2 sets; 90s

*Got up to 60 seconds both times.

C. RDL, 40X0, 3 x 5 reps; 120s

* same as above, RPE 6/10
* used 245# + straps on the RDL from the floor.

D. Row 300m at nearly all out x 2; rest 60s with feet in straps
*First round was 57 seconds and second was 1:03

8/23/2014 Clean + Walking lunge

A. Build to a heavy Clean + 3 front squat complex.

  • Managed to get up to 265#
  • Dropped to 245# for 2 more sets of the same complex

B. 3 rounds

  • 10 BB Front rack walking lunge @ 145#
  • 10 lateral burpees
  • 1 minute rest.

C. Gymnastic shoulder mobility

8/19/2014 Gymnastics (structural) + Lactic Endurance

3 rounds:

  • 30s Ring Support (goal is hands forward, rings clear of hips)
  • 30s rest
  • 60s Arch rock
  • 30s rest
  • 30s Handstand hold
  • 30s rest
  • 60s Hollow rock
  • 30s rest

 

prep for “sprint-like effort” for 10-15 minutes

+

15,12,9 for time (5 min time limit):

  • Power Clean @ 115lb/80lb
  • Lateral Barbell Burpees

+

Rest 10 min

+

15,12,9 for time (5 min time limit):

  • Power Clean @ 115lb/80lb
  • Lateral Barbell Burpees

 First round of this couplet i was able to complete in exactly 3 minutes, I moved fast and paced well but i was just not recovered or ready to go by the 10 minute rest was up.  I don’t know what hit me but I had a horrible headache after.

I could not recovery properly!

8/18/2014Sn (complex), C&J (int), F.Squat/UB Pull

Got sick after Tuesday last week.  Fell into a really bad fever, had to stay home unable to get out of bed for almost 3 days. Lost like 7lb# back at it today though:

A. Snatch + 2 OHS + Snatch + Snatch Balance; build to a heavy set in 15m

- only able to get up to 135#, felt heavy.  Body wasn’t feeling too strong, the right shoulder scapular was not feeling very stable.

B. Clean + Jerk; 90-100% x 1 x 4; rest 120s

Stayed at 185# for this.  Again, not feeling incredibly strong on this movement.

* work within range… back down if missing reps

C1. 1 ¼ Back Squat, 50X0, 4-6 reps x 4 sets; rest 90s

Only used 220# for 5 reps each set.  Felt better than the rest of the movements but I feel like this should have been a lot heavier for the reps we were doing.

C2. Bent arm chin-hang; 12-60s x 4 sets; rest 90s

8/12/2014 - Lactic Endurance

AMRAP 2:30 (100% effort!):

30 thruster, 95

Row as far as possible

+

rest 10m

+

for time (2:30 time limit) (100% effort):

5 power clean, 115#

5 push press, 115#

5 lateral burpees

4 power clean, 115#

4 push press, 115#

4 lateral burpees

3…

2…

1…

+

rest 10m

 AMRAP 2:30:

Double unders

* each time you break, do 5 burpees

 

8/11/2014 - Sn (complex), C&J (int), Cn EMOTM

A. Snatch + 2 OHS + Snatch + Snatch Balance; build to a heavy set in 15m

Got to 135# again, felt good but 145#, the right shoulder started to get unstable.

B. Clean + Jerk; 90% x 1 x 3; rest 120s

Only went with 185#, each rept felt good but again, the right shoulder is causing some stability issues.

C. Clean 2x @ 215# EMOTM for 10 minutes

felt good though some reps were tougher than others.

8/7/2014 - Snatch (int), Press (complex), Deadlift/UB Push

A. Snatch + Hang Snatch (knees); build to a max set for the day in 15m

  • Still testing the waters a bit on the snatch but was able to hit 145# for the double with good technique.  No misses leading up to that weight which was a win.  Shoulders are feeling more stable.

    I’m not sure if I’ve ever even hit a 145# for a double on the Sn so this was a good confidence booster.  We’ll see next week if this will feel the same or if the shoulder stabilization disappear. 

B.DB Press 2x8

  • Programming called for a 3RM BB Press but I didn’t want to aggravate the shoulders.  I decided instead to keep doing what i’ve been doing over the past few weeks.  35# on each arm.  

    Elbow on the right started to flair up a little bit.  Right shoulder was a bit sore.

C1. Deadlift, 85%, 1.1.1 x 3 sets; rest 10s/60s

  • Chose to do the clusters at 345#.  85% for me would be 365# but the bar started to feel heavy at around this point in the workout.  Will be moving to 350# next week if we decide to hit this again.

C2. Bar Dip, 30X2, 4-6 reps x 3 sets; rest 60s

  •  Straight forward here, No issues with tempo or the movement range of motion. I didn’t add weight due to being careful with my shoulders on this movement.

8/6/2014 - Gymnastics (structural) + Lactic Endurance

2 rounds:

  • 30s Ring Support (goal is hands forward, rings clear of hips)
  • 30s rest
  • 60s Arch rock
  • 30s rest
  • 30s Handstand hold
  • 30s rest
  • 60s Hollow rock
  • 30s rest

I hate doing gymnastic holds but they have to be done.  Neck gets sore when I do arch holds.  My arch position is probably my weakest so I wasn’t able to do the arch rock as intended, only able to do the arch hold.  Shoulder and lower back were on fire after those movements.

 Rest 5 min

for time 12-9-6:

  • Thruster, 115#
  • T2B

    Finished at 2:26.  The thrusters which I was worried about were actually fine.  Having strong hip drive out of the bottom of the FS position helps to pop that bar overhead.

+

rest 10m

+

for time: 12-9-6

  • Power Clean, 115#
  • Lateral Burpees over Bar

 2:17 - Literally wanted to pass out after this couplet.  Triggered a headache, I think it was from the lasck of sleep from the previous couple of days that did this to me.  Took me about a solid 10 minutes before I could completely recover.

8/5/2014 - Sn (complex), C&J (int), F.Squat/UB Pull

Okay shoulder re-hab is done, Time to start dipping into some olympic lifts again.

A. Snatch + 2 OHS + Snatch + Snatch Balance; build to a heavy set in 15m

Kept it relatively light at building up the complex, able to hit 135# successfully.  I still hate lowering that bar down to the neck.  OHS felt great as well as the snatch balance act.

B. P.Clean + Clean + Jerk; build to a heavy set in 12m

Went up to 185# hit it successfully but missed the jerk at 195#, shoulder on the right was feeling a bit fatigued, didn’t bother to try again.  Cleans felt easy.

C1. 1 ¼ FS, 50X0, 4-6 reps; rest 90s

Used 200# straight sets, this was tough.

C2. Bent arm chin-hang; 12-60s x 3 sets; rest 90s

Not too bad, stayed around the 45+ second mark each time.  biceps are on fire after this movement.