Saturday, 12/31

12/31/2011

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Today's the first day of workout/nutrition posting online for me.  Here goes:

Workout:
3 attempts at a 1RM snatch
3 attempts at a 1RM clean and jerk

I opted to just get some practice with these lifts instead of go for the max's as technique is just not where it should be.  In my mind, I feel as though forcing a lift while not knowing how to do it properly is just not the smartest thing to do! 

400 meter run
9 muscle ups
18 DB push press 50#
400 meter run
7 muscle ups
15 push press
400 meter run
5 muscle ups
12 push press

this one started off well, but went down hill pretty quickly with the muscles ups.  I finished at 13:00 on the button and that was all muscles ups.  The run was pretty solid and all push presses were unbroken.  Muscles went: 3, 1, 1, 1, 1, 1, 1 for round one; 3, 1, 1, 1 for round two; and, 2, 1, 1, 1 for round three.

My body felt really good today, but my mind wasn't there at all.  That ended up hurting me in the end.  The positive takeaways for the day were: i got a message from a great dude who Lindsey found for me and I will be getting work done on a regular basis from now in (it is really time I take my recovery as seriously as my actual training!).  I am also getting on the fat loss kick tomorrow.  I have put on a ton of weight with my training program as of late, and fueking for it (and being a little lazy), and it is time in the season to begin cutting the weight down.  I am VERY excited to see and feel the changes of being back at my comfortable weight of around 205# (I am guessing I am a little over 220# as I write this post).  I'll go into details of what I'm doing tomorrow.  Until then, Happy New Year everyone!

Never Stop, GET FIT.
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Workout 0249

12/08/2011

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_20 minute run at 75% pace

My Training:
Rest Day
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Workout 0248

12/07/2011

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10 attempts of power clean w/
16 lateral box shuffles

3x5 temp deadlifts w/
3x8 unbroken speed box jumps

3 individually times rounds of:
10 hammer strikes
10 sandbag shoulders
30 ft. shuttle prowler push

My Training:
1a) Back Squat: 10×2 @ 60%+25% Band – rest 60 sec.
Notes: This is speed work, down and up FAST.
1b) Bench Press: 10X2 @ 60%+25% Chains – rest 60 sec.
Notes: This is speed work, down and up FAST.

“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans 135/95#

Midline/Strength
1a) 3×10 Hanging Leg Raises – rest 45 sec.
1b) 3×5 Banded GH Raise – medium/heavy (should be fast) rest 45 sec.

Results:
1a) 245# with something like 75-100# bands (have no clue really)
1b) 205# with something like 50-75# bands (have no clue yet again…)

Nasty Girls – 7:31 (first round unbroken, a PR on muscle ups by the way. Second and third round went 5+1+1, 3+2+1+1 with the muscle ups, everything else unbroken)

2a) did them
2b) used 2nd lightest band for 1st two, then 3rd lightest for last. Felt very strong with these)
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Workout 0247

12/06/2011

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10 minutes to test max vertical and max broad jump

10 x 100 meter sprints

My Training:
1) 5X1 Clean & Jerk (full squat clean, split jerk) @ 90% (of all-time 1rm C&J) – rest 90 seconds.
2a) 5XME Kipping HSPU (regionals standard) – NO REST
2b) 5×3 Push Press – heaviest possible, rest 2:00 minutes

Dynamic
1a) 5X1 Max Height Box Jump – rest 60 sec.
1b) 5x100m Sprints – rest 60 sec.

Results:
1) 235, 235, 245 (missed twice), 245, 245
(Struggling at the bottom big time with my wrists. Jerks felt much better)
2a) 10, 8, 5, 5, 3 (FML)
2b) 175, 175, 185×2, 185×2, 185×2

1a) all on a wall around 46″
1b) 12.3, 12.1, 12.0, 12.1, 11.7_
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Workout 0246

12/05/2011

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(Sorry to have missed a week.  Back at it now!)

5, 5, 5, 3, 3, 3 back squats w/ 3 wall squats

3x6 1-arm DB lunge
3x9 good mornings

10-1 ladder of:
Air squats
KB mid-pull to swing
Leg raise
Broad jump

My Training:
1) 5X1 Snatch (full squat) @ 95% (of heaviest ever, squat or power) rest 90 sec.
2a) 5X2 (with bottom pause) 1 Snatch Balance + 1 OHS @ 95% (same weight as above) – rest 60 sec.
2b) 5X3 Tempo Snatch Deadlifts @ 110% – rest 60 sec.

10 minute AMRAP of:
16 KB Snatch + KB OHS @ 24/16kg (8l/8r)
24 Row for Calories
32 UB Double-Unders

Midline
3X5 TGU (5l/5r) – heaviest possible, rest 90 sec.

Results:
1) normally suck ass at snatches but was feeling good, so, I worked up to 200# which I missed 3 times and got twice. Then did 3×1 at 185#
(Yes 200# should be light weight for me, but my technique completely blows! Happy to PR by 15#!)
2a) 155, 155, 155, 165, 175 (technique and confidence is so bad here)
2b) 220# all of them (felt very good)

Conditioning: 3 rounds plus all snatches
(pace this a little too much as well. Left arm was not so good with the snatches, dogged it a bit on the rower and tripped up[ the DU’s on the first attempt)

Midline – 53, 62, – (had to rush out)

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