Kevin had some of his jerk blocks in, so I used them to do hang snatches and cleans. It was great work and made some progress in reaching extension, especially in the snatch.
I did a double at 95#, 2 singles at 95#, 2 singles at 105#, 6 singles at 115#, and 3 singles at 125#. Triple extension was feeling the best it ever has. Here’s a video of one of the 125# lifts. I get too high off the ground, but everything else is a big improvement.
125# Snatch from blocks
I did 2 doubles at 135#, 3 doubles at 155#, and then 6 singles at 175#. Didn’t feel as good as the snatches, that’s for sure. I have a bigger tendency to cave my knees in on the clean and wasn’t getting the greatest hip extension. Here’s a lift at 175#.
175# Clean from blocks
Really took my time on the lifts and probably spent more than an hour working them. Need to do this more often.
Headed back around 6:30pm to open gym for some extra work.
Seated Good Mornings
5 @ 95#
5 @ 115#
5 @ 135#
5 @ 155#
Not so sure these were a good idea today, but oh well.
Quick little metcon to throw in a few things we haven’t worked in over a week. The pistols were brutal, especially without wearing my OLY shoes. My quads were on fire after round 1. I finished 5 complete rounds and then got 6 push-ups.
Last session of the 6 week volume squat program. Warmed up with 5 @ 45# and 5 @ 135#.
5 @ 205#
4 @ 215#
3 @ 230#
2 @ 240#
1 @ 260#
6 @ 205#
I went a little over the prescription since loading 200# on the bar is not convenient and then also added 5# on the set of 1 so I could set an easy PR. Forget the reps and did an extra one on the last set. I’m really happy I did this program and can tell my squats are better. I’m excited to test out my maxes next week.
Had a disappointing showing a couple of weeks ago for 1RM bench, so needed to get back on track. I looked back to the last time I did sets of 3 and went for the same weights.
5 @ 135#
3 @ 155#
3 @ 175#
3 @ 195#
3 @ 215#
MAX @ 175# (Did 10)
The set with 215# wasn’t exactly easy today, but at least I know I can still do it. Had to really concentrate on keeping my right elbow in close today and it helped.
5-4-3-2-1 Clusters (135#)
10-8-6-4-2 OTB Burpees
This one was inspired by a WOD Briggs and Valenzuela did.
I dropped the bar every rep, but didn’t take any breaks. Took me 4:22.
In at 10am. Feeling a bit fatigued from the strength work and WODs yesterday, but Kevin and I planned for an easier day today anyway.
5:00 Air Dyne (easy pace)
MAX Pull-ups (strict)
MAX Ring Dips (strict)
Originally we were going do to this as a 10:00 EMOM, alternating between the two, but after the 2nd round of pull-ups it was clear that wouldn’t work. So we started taking more rest after the 2nd round. I managed 12-5-7-7-6 on the pull-ups and 14-10-11-10-10 on the dips. Much harder than expected and I was breathing like I just finished a metcon.
I used 95# for the first 3 sets, then 115# for 7, 125# three times, and finished with 135# for the last two rounds. Got it all on video except for the first set of 95#. Was feeling pretty good about a few things, but still have a lot to work on. Need to start doing a lot more Olympic lifting like this.
Here’s the rounds of 135# in slow motion.
My goal was to keep a 1:50/500m pace, which I was able to do for 600-700m and then it was a struggle just to keep it at 1:53 or so. Pushed it for the last 200m or so to finish in 7:23.8, beating my old mark of 7:38 back in December.
Had a couple of rest days, so feeling good. Went in at 10:30 and trained with Kevin and Monica. Matt did his own thing.
3/3 Turkish Get-ups (35# KB)
2/2 World’s Greatest Stretch
Last week of the 6 week volume squat program and it’s a challenging one. Warmed up with 5 @ 45# and 5 @ 135#.
6 @ 235#
6 @ 250#
4 @ 265#
3 @ 280#
2 @ 300#
6 @ 235#
Just like last week, those first sets were harder than the end. After the 3 with 280# I didn’t think there was a chance I’d hit both with 300#, especially since I’ve only ever done it once and 315# once. I even asked Matt and Kevin to spot me on the ends of the bar, but I got both reps no problem. This program is working!!
Worked up to a heavy triple. I went 135#, 145#, 165#, 175#, and 195#. Knocked out each triple fast except for the last one where I reset on each rep instead of going right into the dip.
5 C2B Pull-ups
10 HR Push-ups
15 Wall Balls (20# MB, 10′ Target)
Push-ups held me back, but I did all C2B and WB unbroken. Finished with 5+15.
20 Unbroken DU
20 Wall Ball Sit-ups
Messed up on my first round of DU, but then was solid. Those wall ball sit-ups added up fast after a couple of rounds. Finished in 7:27.
Some solid strength work and a couple of short WODs, which were a nice change of pace after doing a bunch of longer metcons last week.
Went to the 9am class today since I don’t have time for a longer training session.
15s Jumping Jacks
15s Air Squats
15s Mountain Climbers
15s Star Jumps
2 Broad Jumps
2 Thrusters (45# DBs)
I was jumping over 10′ on each jump and was really explosive on the thrusters.
I’ve been trying to stay away from heavy deadlifts during my squat cycle just because I don’t need to focus on improving my max. I thought about staying lighter today, but after a couple of sets, I said fuck it. Did 225#, 295#, 345#, 395#, and 425#. Matches a 3RM from a couple of months ago and it felt easier today.
In the first round I was able to pick a pace and force myself to rest so that I could last. I got 11 unbroken deadlifts to start each round, just like before. Last time around, the cleans and the push jerks were pretty horrible on me. This time around, the cleans ended up being the worst, but I was actually able to get a couple sets of 8 unbroken. I made the biggest improvement on the push jerks though, getting all 6 unbroken every round. Finished in 11:48, a PR by almost 3 minutes!
Went golfing and walked 18 holes yesterday for the first time since getting back from Arizona. Was nice to have a day away from the gym. Went in at 10am this morning and trained with Kevin, Monica, and Kinde.
2 Rounds of “Cindy” with strict pull-ups
The end of squat week 5, one more to go. Front squats today. Warmed up with 5 @ 95# and 3 @ 135#.
5 @ 185#
5 @ 200#
4 @ 215#
4 @ 230
3 @ 240
5 @ 200
Felt really solid today.
10 Evil Wheels
20s Ring L-sit (knees up)
30 Russian Twists (35# KB)
1 Hang Snatch (95#)
2 Snatch Balance (95#)
I missed on the first snatch, but felt pretty good with my technique after that.
15 OHS (95#)
6 C&J (95#)
One benchmark girl isn’t enough, right? Pretty rough on the wrists after the previous work. Did 10-5 each round on OHS and had to fight for it. All C&J were unbroken. Running got progressively slower. Finished in 20:42.