May 30, 2013

Slept like a baby last night ZMA is kicking in nicely.  Need to up my protein intake and just eat more in general, I find myself skipping lunch too frequently(not on purpose).  So far a good day protein wise.  

Training:
10 x 2 high hang snatch + 1 snatch @ 75#

whew, that was fun!  Nailed em all!

15 min AMRAP 85# 1 PC + 1 FS + 1 PJ

Did 40 rounds.  Could have gotten a few more in.

10 rds empty prowler 25 yards sprint 50 yards

That was hard but I liked it, a lot.

All in all, a good training day.  It was hot, that's how I like training and I felt good during.  Strong, winded, but strong.  I like it.

I am done eating crap.  There I said it.  I had a pretzel.  I was doing so good, about a month pretzel free.  ahhahahahahahah fucking warm doughy goodness.

May 29, 2013

So I'm still sore as shit from Murph but I am attempting my 1 rm back squat. 
PR'd by 10#

I attempted 215 2x I think the first one was pretty close

I think if I wasn't so sore I could have gotten 220!  Damn right!!

3x10 ring rows
3x10 dips
still so very sore this killed me

21-15-9
50% max dead lift used 145#
burpees to 6" reach
8:01...felt like I took FOREVER to do this!

May 28,2013

Well Monday I was faced with quite the conundrum.  To Murph or not to Murph.  That was the question.  I knew I had max out this week and I knew Murph would destroy my squatters but I wanted to play with the rest of the gym and suffer our yearly date.  I chose to play and suffer.  I was pretty good this morning but as the day wears on I am waddling a bit and can't quite unbend my arms all the way.  I'm gonna see how I feel tomorrow after warming up really good and hopefully my squatters are fully functioning so I can PR my back squat.  Actually I am going to PR my back squat so there it is.  Ah Murph you hurt so good.

May 25, 2013

Max out day

Snatch PR!!  110

Clean and jerk was not meant to go well today, warming up with the bar I clocked myself in the chin, chipped my tooth and bit through my lip. So I went and drug the sled instead.  Called for 90# but 100 was on it so I used that.  Sophie helped me drag it but I think she hindered more than helped ;) but 400m we went.  Fairly quickly too.

I totally skipped Jackie.  I know I won't get out of it but I'm out of time.  Maybe I'll sneak in tomorrow and do it.

May 22, 2013

Feeling pretty weak today.  I was looking forward to snatch balance + ohs but I sucked at them.  Bah

Training:
10/10 TGU windmills moderate weight.  I used 20#  could have used more, maybe 30#  I'll know for next time.

work up to 1 rm snatch balance + 2 OHS

managed 100# tried 105 several times went back to 100 and got it

85#

100#

10x2 power clean + push jerk
first 2 sets @110 and last 2 sets at 110#  middle sets at 105 felt pretty weak here today

Saving Jackie for tomorrow...happy happy joy joy ;)

May 21, 2013

I was too distracted to write my blog yesterday after training.  I was feeling pretty good and strong.

Snatch high pulls 90#  10x3

Split jerk off blocks 8x2 80% used 115#

2 position snatch grip DL 110% used 115# felt like my back was more up than it was....

Prowler sprints 100# 10x5 yards  should have taken it outside for one long sprint but went back and forth 3x
took too long to complete these(got distracted ;)

May 20, 2013

Slept great last night.  Felt ready to train.  Been doing great on protein about 200-250 grams per day.

Training

accumulate 30 reps @ 55# no hands no feet drill

Clean EMOM 80% supposed to be 108 I used 110
felt good except keeps landing on my collar bone

HBBS
6x130
6x140
4x150
3x160
2x170
6x130(135 too lazy to change out plates)

3x12 glute ham raises
3x10 TTB good I suck at these!!

All in all great day :0

May 19, 2013

I did not get to my 4th day of training.  I ran the Warrior Dash with my family and gym members on Saturday.  Really fun but hills suck!  Very hard running.  The obstacles were easy but the hills were not!!  Had a blast though :)

I would have done day 4 on Friday but y shoulders were hating me so I gave it a rest.  Massage helped with the hip and low back.  I def know where the pain is coming from so I can roll it.

May 16, 2013

I hate my cat.  He woke me up at 3:30 this morning and I didn't really sleep well the next 2 hours.  Bahhhhhh
I am so sore today so it def factored into my shitty performance today.

High hang snatch doubles start with empty bar and go up 5# increments.  Made it to 80 for one.

65#

80#

Next were push jerks starting at 50% increase in 5# increments I started with 70# ended with 105#  I just didn't have any juice.

3x10 ring rows
3x10 dips
really had to break these up very weak here

WOD
3 rds
200m sprint
15 pull ups
15 deficiet push ups

10:55  I am so out of shape!

May 15 2013

Took a rest day yesterday focused on rolling out hip and low back.  Feeling much better today.  Still a little tweaking in my back but hip pain is gone.  Haven't done squats yet though.  We shall see in a bit...

EMOM 20 min 3 push press ascending weight.
5@85
5@95
5@100
5@105
I have to admit, this was hard.  I got them all but I started doubting towards the end.

5-5-5-3-3-2-2-1-1-1
power cleans ascending weight keep perfect
5 @ 95

3@ 105
2@115
1@120
1@125

1 @130

I got it so I figured I'd go for 135

Front squats:  I do not have fractional plates so I had to jump up weight a bit.
5@120
4@130
3@135
2@145
1@155
5@120
hip and back felt great, no issues :)

Now EMOM 10 70# swings 10 minutes
dreading this btw...

May 13, 2013

Started in a rotten mood. Stupid silver ticket.  Haha I'm such a spoiled brat.  Got lots of sleep last night and I finally got my ZMA and BCAAs.

15 min AMRAP got nice and warm felt like I was keeping much closer.

10x3 snatch grip high pulls 80% came to 85#

Certainly not ,y wheel house.  Trying to keep it closer.

HBBS
6x140
6x150
4x160
3x170
2x175
6x140
all felt great even 175.  Hip back thing still hurts and did much more mobility.  Will roll out  more.

Tabata...gets pretty boring

May 11, 2013

I will start out saying the world was against me training today but I got most of it in.  I can not believe how sore my neck is from Annie!  Sit ups killed my neck!  Weird.  I should have my BCAA and ZMA Monday.   Sure is nice having a sponsor for my supplements :)  Thanks Will.

Training:

find 1 rm for snatch from high blocks.  HARD to do.  I find this very difficult and easily psyche myself out.  55 is easy, 65 harder made 70.  75 eludes me.  Brain vs body and brain wins :(

have video but not working now will try tomorrow


Split jerk working from 50% going up in 5# increments. PR!!!! 140. 145 is close prob could have had it but got distracted by people coming in the gym

have video

HBBS
6x 120
6x130
6x140
4x150
3x160
6x130

my right hip/low back really was bugging me first squat, was thinking I would stop but went through first set and it felt much better.  Weight felt very strong and relatively easy. :)

Ran out of time and didn't get to the swings.

May 9, 2013

I'm getting a water gun to take care of my cat.  he has woken me up a half hour before my alarm one too many times...

Training
Felt good today, started early but unfortunately was distracted a bit with class so I probably could have gotten heavier if I'd waited till I was alone but I had too much to do today.

5 rds @ 55#
3 muscle clean
3 hang clean above knee
3 front squat
warmed me up nicely

4x3 @75% this was 105
3x2 @ 90% this was 120
then singles 125, 135, 140.  I consider 140 a PR since when I got 145 it was during a competition.  I have never been able to get past 135 otherwise

snatch high pulls @ 85% 5x3 this was 90#
I'll try to upload the video later not working

http://www.youtube.com/watch?v=ZP0DaISEaoA

not sure why it wouldn't post the other way


Annie PR!  12 seconds.  6:29 :)

May 8, 2013

Rest day yesterday.  Feel good today although I hate my cat.  He feels the need to wake me up at least an hour before I need to be awake.  little bastard.

Training:
Tabata 32 count
hollow rock
super man
side plank

Power clean + push jerk
3+1 x5 @ 65% 85#
2+1 x5 @ 85% 105#
4+ reps @ 90% 120#  only got 1 PJ barely

F squat
5 x115
5 x 120
4x 130
4x 135
3x 145
5x120
all squats felt very strong, I think front squats are my favorite but that may be because I'm only doing 5 at a time ;)

3x10 TTB no kip  made it to the bar every time...tiny little kip ;)
3x 10 GH raises  OWWW cramped hammies!

May 6, 2013

Feeling some depression setting in today, prob the prospect of no sun all week but whatever, I'll fight through it.  Started warming up and I'm feeling a little better already.  Exercise ALWAYS helps.  Got lots of sleep last night and ahead on protein.

Training:
work up to 1 heavy muscle snatch zero rebend...then 65% 6x4
I knew it wouldn't take long to build up to 1 rm 70#  65% will be 45#
First one there is rebend, second one looked better, I think?

P

Pause snatch
build to heavy got to 85# then EMOM 15 min 70% 60# these felt very easy and stuck every one

HBBS
6x130
6x140
6x150
4x160
3x170
6x140
I felt very strong in my squats today.  Seeing the bigger numbers had me doubting myself but i had great depth and felt very strong.

8 min AMRAP 5 pull up 10 push press 65% gee, gonna love this one :(
5 rounds +1 pull up

May 4, 2013

Great day training with Courtney yesterday. I'm learning a lot. I'm feeling great again. Yay.

Training:

20 min to find 1 rm clean and jerk. Seems like 125 is it. 135 jerk eludes me

HBBS
10x100
8x110
6x120
6x130
6x140
4x150

Felt strong. Knees are still bothering me though.

3x10 glute ham raises. Felt much better Courtney. Just had to adjust it a couple times. Hammies felt it big time!
3x10 ttb no kip. Sad sad show. I think I got to the bar 3 x. Weak!

May 2, 2013

Much needed rest day yesterday.  Felt very drained and took a 3 hour nap and went to bed at 9.  I feel a lot better today, more energy than I've had lately.  Looking forward to training.

Training:
5x5 ascending weight power cleans

used 85x 2 sets

95x1
105x1
115x1

3 EMOM 15 min push press
5x 85
5x95
5x105

last 2 sets couldn't lock out last rep

Front squats
5x 95
5x105
5x110
5x120
4x130
4x135
accidentally did 5 reps for last 2 sets

Now time to go roll around on the big round orange thing then eat a moose or something :)