120330

BB Gymnastics

1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. DEMO VIDEO

115, 125

2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. DEMO VIDEO

150, 160

3) 4X2 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO

125, 145, 155, 160

Strength

1X20 Back Squat I suck. Can't get the bar in the right position for low bar.  165

Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.

Conditioning (Parts A/B)

Part A:

3 rounds for working time of:

10 Push Press 135/95#
15 HR Pushups
20 Pullups

*Rest 2 minutes after each round.

1:02, 1:00, 1:03 = 3:05 total working time.  My grip was gone after this. Everything felt good though.  PP was super light.  HR PU are always hard and hurt the worst.  PU were great and easy.

-Rest 10 minutes between parts.

Part B:

6 minute AMRAP of:

7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B

3 rounds + 7 HPC.  This hurt. Had no energy left for T2B and had to start breaking them up which I never do. Moved really slow on this part = BAD.  Overall happy with my performance today.

120328

BB Gymnastics

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.

150, 155, 160, 165, 170 Felt very good on these today.  Not a lot of rest between sets. No misses.

2a) 4X3 Clean Pulls – heavy, rest 60 sec.

185, 195, 205, 210 I need to get some straps.

2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.

165, 175, 180, 185. ouch.

Conditioning

For time:

100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps

9:59 Everything UB and felt good. Burpees felt pretty slow.

Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. 10, 5, body weight. 
1b) 3X15 Reverse Hypers – medium, rest 45 sec.  Red and purple bands on GHD.

---

Extra 120328:

GROUP 1 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

8 MU on first set.  PR for me.  Then instead of 3 UB MU EMOM for 4 minutes, I did it for 10 minutes.  Felt great today and could have easily kept going.  4 MU unbroken on last minute.

Talon Throwdown WOD 1:

For time:

50 Wall ball

30 Sit ups

20 Burpees

10 Push Press (135/95)

5 Power Snatch (135/95)

4:48 This was harder than it looked and it got hard at the push press. I will do better at the Talon Throwdown if I decide/get to go. 

MFS - 1, 2, 2  

Today was a great day for training.  I was off from school and basically got to focus on training all day.  I've had to do a whole lot of training on my own lately and it is really making me dig deep.  I now know that it is always easier to workout with others.  When you can go in the gym with no one there and do it on your own and fast with no one watching, that is when a champion is made.  I taught the afternoon classes at the gym and completed the final workout with a person in the 5:30 class because he was the only one there and because I was feeling so good.  Usually by the third day of training I am beat, but today was different...I felt amazing.  I think I could go back and do another workout. haha F yeah!! I came home and made some organic grass-fed burgers and bacon for dinner.  Yummy deliciousness.  

This photo was taken at the March of Dimes event last month. 

120327

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

105, 115, 125

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.

155, 165

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU
Row 500m

Rest 1:1

Notes: HSPU standard is hands on 45# plates with an Ab-Mat in the middle, kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

HSPU - 45, 42, 40, 37 = 164 :) every round but the last 20+ were strict then went to kipping. 

Rows: 1:56.3, 2:05.5, 2:08.8, 2:08.6 Had nothing after the first set. Hips were fried from kipping on the HSPU. Overall please with this workout though, especially the HSPU. LOVE THEM. 

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24/16kg   60 Could have done more if not for grip. 

2) ME UB Thrusters 115/75#  31 

3) ME HS Walk for distance (3 attempts)  2 attempts at 100+ ft. Could have gone more if not for the turnarounds. 

*Rest as needed between efforts.

Today was a good day. I had clinicals this morning and started my OB rotation which I am super pumped about.  We (our groups) had our METI scenario for OB and then went straight to the hospital to get oriented. METI is the UNIVERSITY of ALABAMA's simulators that are basically supposed to prepare us for real patients.  They are million dollar dolls that they can make do anything like go into cardiac arrest or actually have a baby.  CRAZY I know. So I really don't like doing METI.  I never feel like it helps learn much about dealing with real patients but it is something we have to go through to get done with school.  Today was OB scenario and I prepared myself last night by reading over stuff that I think could happen in the book.  Didn't and never ever really feel prepared but got there this morning and was ready to go.  The teacher gave us the scenario and I start talking to the (fake) patient and doing my assessment.  I was the rock star today, well I usually am but today was different.  I actually caught a medication that was ordered that would be contraindicated for the patient and got the doctor to switch the medication.  Which means I saved my group from either making an error or spending more useless time on the scenario than we had to.  BOOOOOOM! GO me and the teacher was super impressed as well.  My whole group dropped their jaws on the floor when I pulled that information out of my brain. :) It was an awesome moment and I'm sure it makes no sense to any of you reading this but it was a big deal. Training was great today.  Feeling good!    .   :)

120326

BB Gymnastics

1) 5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

115, 120, 120, 125, 130

2a) 5X3 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO

145, 155, 165, 165, 165

2b) 5X2 Tempo High-Bar Back Squat @ 75% – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

175, 185 for the rest of the sets :) Happy with this today.

Conditioning

For time:

Run 400m
3 rounds of the BB complex-
5 Deadlifts 135/95#
5 Hang Power Cleans 135/95#
5 Push Jerks 135/95#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

100 Double-Unders

11:14 total, 9:56  time done with the workout.  Happy. Runs aren't affecting me that bad anymore and I had more in the tank. Went UB on BB complexes.

Midline

1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec. completed
1b) 3×20 UB T2B – rest 45 sec. completed

MFS- 1, 4, 4 

Super happy the OPEN is over!! It was fun, but on to REGIONALS!!! 

120324

BB Gymnastics

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.

95, 105, 115, 125, 130

2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. If there is only 1 number following the listed percentage, then it notes reps. If there are 2 numbers they note reps first, then sets.

125, 145, 155, 165, 170

3) Front squat: 90% x 1 x 4 – rest as needed. 

185, 185, 200, 200. Tried 215 in the middle and failed. 

Conditioning

1) For time:

5 Rope Climbs 15′
15 Ring Dips
30 KB Snatch 24/16kg (15l/15r)
3 Rope Climbs 15′
15 Ring Dips
20 KB Snatch 24/16kg
1 Rope Climb
15 Ring Dips
10 KB Snatch 24/16kg

8:58 Never went too fast, just slow and steady throughout.

*Rest 10 minutes.

5 rounds for total calories:

40 sec. ME Row – 20 sec. Rest

Notes: You may keep the flywheel spinning while resting, but this should just be active rest. Go ALL OUT as long as possible.

Ouch! This hurt. only looked at meters and rowed 1009 meters. Quads are now destroyed. On to take an ice bath and enjoy this beautiful day. 


BTW, I have not been sleeping well at all. UGH. 

120323

BB Gymnastics

1) 5X2 Snatch From Blocks (just below knee) @ 75% – rest 75 sec.

118

2) 5X2 Clean From Blocks (just below knee) @ 75% – rest 75 sec.

153

3) 4X3 Heaving Snatch Balance – heavy but not max, rest 75 sec.

105, 125, 135, 140 or 145. Never got maximal but was pretty heavy

Conditioning

Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.  


About 2 hours later:


10 minute running clock:
Even minutes 3 T&G power clean at 225/155.
Odd minutes 15 GHD


I was nervous and did not know If I could complete this workout at this weight but I did!! BOOM! If you would have told me 2-3 months ago that I would be doing sets of 3 touch and go power clean at 155, I would have laughed in your face. Surprisingly, I had more in the tank.  So excited about how strong this programming has made me over just a short time. It just shows that if you put in the work, you will get better, faster and stronger!