BS, BTN Jerk, Snatch + DL math debockle & Muscle Ups (DL PRs)

May 29

AM.
A. Backsquat 2011, 20 reps x 2; rest 3 mins
B. BTN Push Jerk -2 reps on the min for 10 mins, use 60% 1 RM

PM.
Hang Squat Snatch - below knee 3,3,2,2,1,1; rest 3 mins

+

For time:
6-5-4-3-2-1
Deadlifts (use 85% max)
Muscle ups

Results:
A. BS - 105#x20, 115x20
B. BTN Jerk EMOM - used 75# for all sets

Hang Squat Snatch
80x3, 85x3, 90x1, 90x1, 85x2 (had 2 fails with 90)

+
12:42
used 225 at first on mistake, went down to 215*

225 for round of 6 (first 3 were UB - PR), then 1, then 2
225 for 2 reps on round of 5, then switched to 215 for the rest
On round of 4 I hit 215x4 UB (PR)
Muscle ups were 3/3, 3/2, 3/1, 3, 2, 1

*So I did the math wrong - I thought I had started with 205 and then went down to 195, yikes, imagine my amazement when Amber helped me realize I actually had 225 and 215.  On the first 2 rounds I kept thinking 'wow this is heavy for 205', no wonder! I am very amazed I did that many at 225, my most recent 1 RM DL was 245. Some video below.

Round of 6s

Round of 5s

Field "Murph"

May 28

Field "Murph

I was out of the gym at the Nantahala and did Murph with modification.

I didn't know distances and so I ran 7min for each 1 mile. I ran on the Nantahala bikeway along the river and it was beautiful.
Subbed the pull ups for water jug high pulls.
I chose to do 20 rounds of 5 high pulls, 10 push ups, 15 airsquats.
Push ups all in 2 sets of 5s.

BS, Push Press, MU EMOM + Regionals Wod #7

May 26 - Sunday

A. Backsquat 20x1 - 15-20 reps x 2, rest 3 mins

B. Push press 10, 3, 8, 2, 6, 1; rest 3 min

C. Muscle ups; 1-3 reps on the min for 10 mins

 

+ 

 

Regionals 2013 Individuals Workout #7 :

4 RFT:

2 rope climbs (15ft) - we only have a 10-12ft one at gym

100ft Sprint

4 Squat Cleans (225/135)

100ft Sprint

Results:

A. 95x20, 105x20

B. 75x10, 95x3, 85x8, 105x2, 90x6, 110x1 - Tng

C. I did 1 MU the first min, then sets of 2 on remaining

+ 

9:00 

the Squat cleans at 135 were all singles (no misses)

rope climb and sprints were not taxing were honestly a rest from the cleans

Regionals 2013 Team Event 4 + 500m Row PR + Clean PR!

May 25

10 min EMOM of advanced gymnastics skill of choice, do 1-3 reps on the min

Team Event 4 - 2013

Teams of 6 (3 Men, 3 Women)

For time, each member of the six-person team must complete the following:
30 Wall balls (20 / 14 lbs to a 10’ target)
30 Chest to bar Pull-ups
30 One-legged squats, alternating
30 One-arm dumbbell snatches (70 / 50 lbs)

Time cap: 25 minutes

Rest exactly 10 mins, then
Cash out 1K Row for time

Notes
For this event, the 6-person team will begin on a starting mat. At the call of “3-2-1 ... Go!” the first team member will move forward and begin the set of wall balls. After the 30th wall ball, the athlete moves to the pull-up bar and completes 30 chest-to-bar pull-ups. Then, the athlete advances to the next mat and performs 30 one-legged squats, moving forward every 10 reps. Then, the athlete advances to the next mat and performs 30 one-arm dumbbell snatches, moving forward every 10 reps (the second and third male and second and third female members must bring the dumbbell back to the starting point prior to beginning their first sets). Once the 30 dumbbell snatches are complete, the athlete will move to the finishing mat.

All 6 athletes must perform each of the four drills in order, 3 men first, then 3 women. No member may leave the starting mat until the previous member is on the mat for one-legged squats after completing all 30 chest-to-bar pull-ups. At no point can members advance to the next station until the team member in front of them has moved on from that station. When the last female member completes her 30 one-arm snatches and joins the others on the finish mat, the workout is complete.

Results:

Instead of gymnastics EMOM I worked up to a tough single Squat Clean since I did not do it yesterday. I hit a PR at 150#!, I hit 145# and was happy, then hit 150# and was super pumped!! It definately worked to not put pressure on myself and just clean and have no expectations.
Then we split into 2 teams of 5 since we had 10 people:
Denise, Daniel, Josh, Ed, Becca
John, Amber, Dawn, Jesse, Peter

I was the last one through on my team and finished the DB snatches at 25:50, I don't know exactly what time I started so I don't have my split.
WBs - 20/10
CTBs - 10/5/7/4/4
Pistols were steady and unbroken alternating
DB snatches (50#)were slow and steady, pretty much UB - this was the hardest part of it all but not as bad as I thought

then since I missed out on testing 500m Row, I did that instead of a 1K and got 1:53.6, which is a PR I think. My legs felt super strong throughout it.

 

Last day of testing

May 24

A. BTN Press - build to max
B. Deadlift - build to max
C. Squat Clean - build to max

+

10 RFT:
10 T2B
10 HR push ups

Results:

Did not give myself enough time this morning to complete the entire thing.
A. BTN press was 80#x1, on Corey's suggestion I took 70% and tried to do 10 reps and was able to do it, 60#x10
B. built in TnG doubles instead of a 1RM, in 11 mins got to 220x2 and it felt good
C. skipped due to time

Ate too much at lunch and then after several hours of digesting

+
later at home I completed
10 RFT:
10 Sit ups
10 DB push press (about 12#?, what we had)

Time - 6:40, not very challenging 

Recovery + Gymnastics circuit

May 23

Z1 pace on AD for 50 mins

every 10 mins get off and complete the following gymnastics circuit NFT:
5 wall balls
1-2 bar muscle ups
3 pistols per leg
6 alternating dumbbell snatches (20-30#)

OHS + 10 min amrap Snatch ladder

May 22

A. OHS- build to a max

+

10 min amrap:
25 Snatch (75/45)
25 Snatch (115/70)
25 Snatch (155/95)
25 Snatch (195/110)

Results:

A. 120#, it was a tough single, happily surprised because it felt pretty good , no misses or flails as I built up

+
Got 8 Power Snatches at 95#, no misses or press outs
45#'s were UB
Did the 70# in sets of 5, which is a huge improvement for me - Shanna's cue for me to look up really helps when I snatch.

 Beginning the 95#'s

Hero Wod Jerry + 10 min max rep DUs

May 21

"Jerry" for time - 1 mile run, 2K Row, 1 mile run, rest exactly 10 mins then 10 min max rep DUs (performed in sets of 25 UB)

It looks like we just need a rowing shell and some water.

Jerry time was 22:09, 1st mile was 5:58 (big PR), row was 9:05 (pace was 2:15). 21 sets of 25 UB DUs in 10 mins for a total of 525 which is also a PR for max reps in 10 mins.  Good training day!

PS, Snatch, CGBP + "Squat" Elizabeth

May 20
starting second and final week of testing

A. Power Snatch - build to a tough single fast
B. Squat snatch - build to a tough single fast
C. CGBP - build to a max fast

 +

21-15-9
Squat Clean (135/95)
Ring dips

Results:

A. 95#, caught with wide feet so stopped there
B. 90# - attempted 95# twice and was just too slow to drop under bar
C. 140#, 10# PR
+
8:41
Squat cleans - 21(5,5,5,3,3), 15 (sets of 5s), 9 (sets of 3s)
Ring dips were all over the place and were actually in smaller chucks than the squat cleans

BS, PC + PC CP battery test + 10 min Amrap-PS+DUs

May 18

Testing
A. BS- Build to a Max
B. Build to a 1RM FS in 3 attempts
C. Power Clean build to a max in 8 mins
D. Power Clean - Amrap in 4 mins 90% of C.

+

10 min Amrap 15 PS (75/55), 30 DUs


Results:

A. After a backsquat debockle with 190# I couldn't recover, best I could manage today was 180 with good depth
B. skipped
C. These felt easy today - hit 145# for the first time ever! Video shows the bar too far in front of me but I know that is a technique fix that I will hit in upcoming training
D. Used 130# got 13 reps, all singles, no fails

+
10 min amrap: 4 rounds + 18 DUs , this combination of movements is extremely taxing for my structure. As James referred to it, it is like I am just wasting energy left and right trying to do high rep snatches due to my structural imbalances (stronger upper body to lower body). Ugh, a day later and my traps are on fire, biceps are a little sore too, so I think I was just using my arms only to pull the power snatches.

Overall I was pretty tired today which I should have expected from the 2 day backpacking trip with no sleep due to the bear this week, onward to 290# BS!

Power Clean PR 145#

30 MUs for time, 50 Strict HSPUs

May 15

A. 30 MUs for time (scale as needed - 15 for time, burpee variation, etc)
B. 50 Strict HSPUs for time
+
1K Row for time


Results:

A. Completed in 10:06, sets of 2s, no misses, could have pushed a bit more but I did not want to risk any misses, had 16 at 5 mins.
B. This was much harder than A for me. Completed in 11:16, did sets of 2s and 3s with a few singles, they actually got better as I went because I moved my hands out farther apart.

I decided to bag the row because my legs are still recovering from the Front Squat PR + Jackie on tues and then backpacking on wed and thurs.

Tomorrow Backsquat day!

Muscle up sets of 2's

Recovery day + update for testing

May 15

20 min Z1 AD

+

20 mins of gymnastic skill work of choice + mobility

I will actually be outside the gym all day today and tomorrow, backpacking overnight in the Shining Rock Wilderness area with Glenn and Cedar, back in the gym friday!

I could not use Amber's Paleo pancake recipe that calls for coconut flour since I didn't have any at home but I did find an easy recipe to use the Almond Flour I did happen to have on hand. We took this out on the backpacking trip and it was amazing. Super simple recipe : 1.5 cups of Almond Flour (must be blanched), 3 eggs, up to 1 cup of water or milk added for desired texture. I also added in cinnamon to batter. I made them a second time with 4 eggs and they puffed up better on the griddle. It made about 10 3-4 inch pancakes.

Super simple and delicious paleo pancakes

May 16 - Rest day

Go to a Yoga class and enjoy!!

Big testing days coming up Fri and Sat:
May 17 - Friday will be lots of MUs and HSPUs.
May 18 - Sat we will test our backsquat and PC and do a 15 min amrap with PS and DUs

FS PR + Jackie

May 14

A. Front squat - build to a max
B. BB High Pull - build to a max

+

Jackie- regional 2013 standard for women 45# Thruster

Results:
A. FS PR - 170#, failed on first attempt, got it on second

FS 170#, PR

B. 75#, tried 80# and it didn't get very far

+

Jackie 8:12
Row was 4:35 (pace was 2:17)
Thrusters - 25, 15, 10 reps
Pull ups - 15, 8, 7 reps

Press max, Wtd Chin up Max + 10 RFT

May 13

A1. Strict press - build to a max
A2. weighted chin up - build to a max

+
10 Rounds for Time:
10 Chin ups
10 Box jumps - 24'/20'

Results:
A1. 95#- 5# off PR
A2. 62#- 5.5# off PR
+
9:01
I did box jumps and step downs because the last time I tested this my calves were very sore and I was unbroken. I also chose to focus on butterfly pull ups - this was the most I have been able to do in a workout, finally feel the rhythm.

Schmalls Hero Wod

May 11

Schmalls Hero Wod

Run 800m
then complete 2 rounds for time of:
50 Burpees
40 KBS
30 Pistols
20 Pull ups
10 HSPUs
then Run 800m

We switched the KBS and Pull ups at the gym.

Time - 24:35 RX - Amber and I shared a 35# and 39# KB, one round with each

CP + EMOM

May 10

A. Snatch Pulls 5,3,1 rest 2 mins
B. Backsquat @ 4011, 3,2,1,3,2,1 rest 2 mins
C. BTN Press @ 3011 4-6 reps x 4 rest 2 mins

+

20 EMOM:
Odd: 2 Squat Snatch
Even: 2 MUs
focus on perfect form, crisp movements

500M Row for time Cash out!

Results:

A. 85x5, 95x3, 105x1
B. 150x3, 155x2, 160x1, 155x3, 160x2, 165x1 - depth much better
C. skipped due to time

+
Odd: (I decided to do 1 Squat Snatch) - 75x1, 80x4, 85x3, 90x2
Even: I hit 2 MUs each round - form much better because both of my shoulders are coming through the rings evenly

I did not have time for the Row cash out before my assessment.

BS 155x3

BS 160x2

 BS 165x1

Last set of MUs

Last Snatch 90#

 

 

60 min AD Z1

May 8

 AD 60 mins @ Z1, every 10 mins get off and complete 1 min side plank each side (or a skill as needed)
+
20 mins of gymnastics skill work of choice and mobility

Yoke walk + 400m Sprints

May 7

Build to a tough Yoke walk 30m

+

4 sets of 400m Sprint @ 85%, rest 5x work period

Results:

Built up to 275# yoke walk

+
400m sprints
1:41, 1:40, 1:34, 1:33

Note - Nadia did Helen tester today and was 8:57. Amber and I will do this next week. 

CP + EMOM

May 6

A1. Deadlift @ 3010 5 reps x 5, rest 45s
A2. BB NG High Pull @ 3011 5 reps x 5, rest 3 mins
B. Bench Press @ 30X1 2-3 reps x 4, rest 3 mins

+
18min EMOM:
Power Cleans 3 tng fast turnover practice bring bar straight down to floor, don't stop on thighs
4 Burpees to wall 6 inch reach
5 HSPUs - adjust as needed for what you need work on - kip?, parallete eccentrics?, parallete hspu?

Results:
A1. I am deloading this week due to my hamstrings, so instead I did a Deadlift 5, 4, 3, 2, 1 - 155x5, 175x4, 195x3, 205x2, 215x1 - all felt good
A2. 55, 60, 65, 70 allx5, 75x4 ekk!
B. 105, 110, 115, 120 all x3
+
18 min EMOM
PCs - 95x2, 100x2, 105x2
did kipping HSPUs and focused on tucking knees and I actually discovered that a slightly more narrow hand placement is easier for me.

Nadia PRed both her Deadlift (205x1) and her Bench press (95, 100, 105 all x3, 110x2)

Rest Day & Thai Yoga Bodywork Training

May 5

Rest day
Today is also the last training day for my Thai Yoga bodywork training with Michael Sitzer. I have learned so much and I am excited to use it in practice.

Also this morning posted to Big Dawgs Blog was a great video that truly inspired me and brought a few tears to my eyes. It inspired me to remember to embrace each moment and to get Out There and play. The van in the video is almost exactly like Home, Glenn's van that we bummed around the west in climbing and bouldering in the winter of 2007.

Video Link:
35 by ArcTeryx

 Home

Our trip to Joshua Tree

Map

May 4

Map 4
5 sets @ 80-90% of 2 min Amrap:
4 Box Jumps
30ft bear crawl
4 Atlas Stone Cleans (2 per side)
rest 2 mins
*start where you left off each set

(Rest 5 mins between blocks)

5 sets @ 80-90% of 2 min Amrap:
20 DUs
10 sit ups
10 KBS
rest 2 mins
*start where you left off each set

(rest 5-7 mins between blocks)

5 sets @ 80-90% of  2 min:
Row for meters
rest 2 mins

Results:
I only kept track of the row for meters.
Meters/ Avg Watts
Row 1 - 488m / 173 w
Row 2 - 488m / 175
AD 3 - 25 cals / 148 w
AD 4 - 28 cals / 162w
Row 5 - 489m / 170w

Fun day with an awesome group!

CP + Emom

May 3

A. BackSquats @ 4011, 4-6 reps x 4, rest 3 mins
B. Push Press 5 + Push Jerk 3 x 3, rest 3 mins
C. Wtd CTB Pull ups @ 3010, 2-3 reps x 4, rest 2 mins
D. Accumulate  4 mins of side planks per side, at each break start to warm up for the emom

+

24 min EMOM:
2 Position Snatch tng
Pistols 2 per leg
5 Ring push ups

2 Position Snatch demo video

Results:

A. 115, 130, 135, 145 all x6
B. 75, 85, 95
C. 5#, 7.5, 7.5
D. 5 sets of 45s both sides

+ EMOM
Snatch was - 65x2, 70x2, 75x3, 80x1 - no fails
Pistols I was actually able to straighten out my leg on both sides!
Ring push ups felt easy