Mon/Tues, 0528/0529

I am at the beach!! yay! and loving every minute of it.  I am soaking up the sun but definitely not slacking on the training.  There is no crossfit gym in Orange Beach, AL so I decided to load up my barbell, hi-temp weights, a 20lb medicine ball, and a KB.  I have been able to do almost everything as I wanted to. I have a pretty nice set up in the parking garage at our condo.  haha.  


Monday, 120528

“DT”

5 rounds for time of:

12 Deadlifts @ 155/105#
9 HPC @ 155/105#
6 Push Jerks @ 155/105#

8:20.  I sucked it up marjorly on this.  Something about it being so much worse while on vacation.  I felt like death and my time reflected it. 

 

then 10 min EMOM:

1 snatch (105)

2 power snatch (105)

then 5 min EMOM:

3 full snatch (105)  

This was fun and easily completed.  I was so mad about DT that I had to do something else.

Completed about a 100m ocean swim x2 while on the beach.  Waves were vicious today so it was good.

Tuesday, 120529

BB Gymnastics

7X1 Clean & Jerk @ 90% – rest 60-80 sec.

180.  A little rough today.  Hard to get underneath it, but hit them all. Got video but internet is so slow here so can't upload.  

Conditioning

3 rounds for time of:

Run 400m
21 KBS 24/16kg
20 Pushups

10:30 ish  Run was an estimate.  It was soooo HOT and no breeze!! ugh.  Glad to be at the beach though.  

120526

BB Gymnastics

1) 12 minutes to establish a 1rm Snatch.

I just knew I wasn't going to PR today especially going to the gym by myself and workout out alone.  But I decided to give it a go and I just told myself, "Let's see how it goes."  And I kept going higher and higher and then I hit 155, which I PRd on last week so I said, put 160 on and try it. NO, KILL IT!!! and this is what happened....

Oh yea!! So pumped.  Even if the lift sucked. 

2a) 3X3 Behind the neck Snatch Grip Push Press – heaviest possible, rest 60 sec.

145, 155, 165F, 160

2b) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.

180, 185, 190

Conditioning

3 rounds for time of:

7 Muscle-Ups
21 DB Thrusters @ 35/20#

5:40  Broke my second set of thrusters and should not have.  Otherwise I am happy with this. MU were UB, 3/2/2, 3/2/2.

Great day!!   .....on the way to the beach after training.

120525

ATLAS POWER WRAPS made me some custom wraps.  Love them! Everyone should order a pair.  www.atlaspowerwraps.com

Yesterday, I ran as easy 5K with my puppy.  I say puppy but he is 92lbs haha.  I was feeling good and just decided to do it. 

BB Gymnastics

1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean. 

I got up to 175 and did not want to go higher.  Had no pull from the ground and everything was just sluggish. 

2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.

160. 

Strength

1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.

145, 170, 180, 180.  Did not go heavier than last week because my back is trashed and these HSPU below jar my neck and make me feel bad.  I guess when you do 131 kipping HSPU that is going to happen. 

1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

9+36, 7+30, 5+30, 3+40.  In the middle I just cut it off at 30.  I think I need to graduate to something else.  Too easy compared to other people's numbers.  I would prefer to do just max rep strict.

Conditioning

Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Row 500m

For time. 


9:55.  This felt good.  Ring dips after that many HSPU were horrible.  Shoulders did not want to work.  Rows were all under 2:10 pace.  Trying to work on keeping better pace on Rows. 


I am driving to Muscle Shoals tonight to watch my brother graduate from high school!! I can't believe it is already here. So proud of him! He will be coming to ALABAMA next year so he will be in Tuscaloosa with me.  So excited about that. 

Wednesday night I went to a birthday party for a girl at our gym. We all had a great time.  I don't know why I'm just now putting this up. 

120523

BB Gymnastics

7X1 3 Position Snatch (low to high) – heavier than last week, rest 60 sec. DEMO VIDEO

75, 85, 95, 105, 115, 120, 125 - 10 lbs. higher than last week. :)

Strength

15 minutes to establish a 1RM Bench Press. Did not have it in me today.  145. 155 is my old PR. Had nothing in my chest I guess from all the pushups yesterday.

Conditioning

For total time:

Run 1 mile
40 Pullups
20 HSPU
30 Pullups
15 HSPU
20 Pullups
10 HSPU

Notes: HSPU are Regionals standard and kipping is allowed.

13:54
Ran an 8:20 mile which is not great but felt good at about 85%.  
Pullups were 26/9/5, 16/9/5, 10/5/5
HSPU were UB. 
Liked this workout a whole lot. :)

120522

Happy Birthday to my sister, Grace!!! I love you. 


Wow, I'm sore today: abs, back, hamstrings....  Stupid 126 GHD situps and gh raises and the list goes on.  Was not really feeling it today when I got to the gym. It got better throughout the day with a little rock tape and biofreeze. 

BB Gymnastics

5X2 Clean & Jerk @ 85% – rest 60-80 sec.

Notes: These ARE NOT touch & go reps. Reset before each rep.

170  Hard today.  Struggled big time.

Strength

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM 120515

160, 170, 195, 205 Felt good even for my back being sore and in shambles right now. :)

Conditioning

“The (big) Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

5, 5, 5, 5, 5+1 = 25 rounds + 1 rep = 451 reps.  This was at about 85%.

Very happy with this considering I did not want to do this or pull from the ground today.  Once I got going I was fine and the weight felt light.  Just to compare - I did this about 2 years ago with the actual prescribed weight of 95# and think I got about 25 rounds.  If you would have told me then that in less than two years, I would be doing the men's weight and get the same score I would have told you, you are out of your mind. So happy with the progress and the strength that I have gained.  It just shows you that hard work does pay off.  I can also thank Outlaw too because my strength numbers were only very slowly getting better until I started Outlaw in late December.  

Tried some weighted MUs after, did 3 and then it just wasn't happening because my core is shattered right now from GHDs haha. Maybe tomorrow.  

120521

AM

BB Gymnastics

1) 5X2 Snatch @ 85% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.

140.  Very rough at the beginning but started to get smoother towards the end. 

2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.

175, 185, 195

2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

140, 150, 160 for 2.  Shoulders are still fatigued from Saturday.

Conditioning

12 minute AMRAP of:

7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps

6 rounds + 7 reps.

Strength

1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec. 

5, 10, 15

1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec. 

completed on GHD with Red and 2 purple bands.

PM:

EMOM 5 Ring HSPU completed.  Took a face plant almost on the last one.  haha 

then 

For 20 minutes every odd minute on the minute complete 15 perfectly vertical KBS (53)

10 rounds completed. 

120519

A little rest upside down while doing a max set of HSPU on Friday. I think I did 120 total. :)

BB Gymnastics

1) 12 minutes to establish a 1rm Snatch. 

155!!!!! 5 lb PR. So pumped.  It was my first attempt and did not shoot video.  Kicking myself for not. Oh well.  Next time.  To all the big girls out there......I'm coming for you!! ;)

2a) 4X3 Behind the neck Snatch Grip Push Press – heaviest possible, rest 60 sec.

115, 135, 150, 160

2b) 4X3 Snatch Pulls – heaviest possible, rest 60 sec.

175, 180, 185, 185

Conditioning

Run 800m
9 Back Squats @ 275/185#
18 DB Push Jerks @ 60/40#
Run 800m
7 Back Squats @ 275/185#
14 DB Push Jerks @ 60/40#
Run 800m
5 Back Squats @ 275/185#
10 DB Push Jerks @ 60/40#

For time.

23:25 Slow as Christmas but I did it. HATED DOING THIS BY MYSELF!!  Got to keep getting better at running. Everything UB except for the first set of PP. I was being a little baby. I definitely needed a kill cliff after that workout. 

Goofing off after today's accomplishments :)

haha. 

Went to a wedding out on the lake later in the day. We had a photo bomber haha. Oh yea and the bride did a keg stand at some point in the night.  Keepin it classy.