Week of 10/7/14

Day .5 - Monday Oct 7th (from last week's training)

When short I am adding in some conditioning to warm up. Today I did:

10-8-6-4-2

T2B

Burpees

Got longer afterwards. 

A.    Log Clean            115#-Max 60 Seconds 5 Minutes

2 not short, 2 not short, 2 or 3? not short - PR!

B.    Conventional Good Morning    135#-Max 5 Minutes

5, 3, 4 never shorten but my ROM was not great and I could not go lower without rounding my lumbar which felt really akward to me - felt as if I could have gone lower in ROM with a Sumo Stance.

C.    1-arm DB Thruster        55#-Max 5 Minutes/arm

L - 11, 5

R - 11, 5

PR!

D.    Yoke Carry            330#-Max 5 Minutes

40m, 60m in 5:50

PR!

Day 1 Tues Oct 8th - Should have made this a rest day, not enough time or focus

1. Clean Triple + Jerk        (from low blocks) 125-130-135

Completed but the jerks felt off - cleans felt quick

2. Axle Overhead Carry        100#-Max 10 Minutes

missed this

Wed Oct 8th
Active recovery Rowed 4000m - time 19:15, pace 2:23, S/M 28. Longer afterwards.

Day 2 - Thursday Oct 9th

1. Deadlift                 210#-Max 14 Minutes

Skipped due to  Beercity Beatdown this saturday

2. 1-arm Paused Overhead Squat    45#-Max 6 Minutes/side

L-10 not short in 2 mins

R-10 not short 1:40

3. For Time

    15-12-9-6-3

    Burpee Over Bar

    5-4-3-2-1

    Squat Snatch 85#

7:20, snatches not exactly TnG but I never put the bar down - rested in hang on a few reps. Felt good! Challenged to breathe between burpees and transition to bar. Longer afterwards.

Day 3

1. BTN Split Jerk    Double (off jerk blocks)    140-145-150

2. Continental Clean             8 Minutes-Establish a 2-RM    

3. Front Rack Yoke Walk        220#-Max 5 Minutes

Day 4

1. Paused Front Squat

2. Sumo Supinated Deadlift

Day 5

1. BTN Press                 80#-Max 10 Minutes

In 20 Minutes

B1.    Power Clean         x 145#

B2.    L-Sit            x ME

B3.     1-arm Waiter’s Squat    x 75#/arm

Week of 9/29/14-10/5/14

Week of 9/29-10/4

Back at training after the meet.

Shouldering 71% IIII

Lift 71% IIII

Squat 72% IIII

Carry 72% III

Push 75% II

Pull 84% II

Day 1 - Monday Sept 29

A.    Deadlift            205#-Max 12 Minutes

6, 4,4,6 in 13:20

B.    1.25 Back Squat        180#-Max 12 Minutes (10 Rep Max)

10 reps in 6:30

Did not shorten but only did 1 at a time :(

C.    Continental Clean         120# in 30 Seconds-Max 5 Minutes

3 short

C.    Axle Overhead Cary        70#-Max 8 Minutes

20 in 3:16

Day 2 - Weds Oct 1

A.    Supinated Sumo DL        185#-Max 8 Minutes

6, 5

B.    Front Rack Yoke Carry    210#-Max 6 Minutes

15m,40m,40m

C.    1.25 1 arm Overhead Squat        40#-Max 6 Minutes/side (10 Rep Max)

L-7, 6 in 6:50

R-6, 6, in 7:40

D.    Stone to Shoulder        115#-Max in 30 Seconds-Max 5 Minutes   

1,1 - did not shorten   

Day 3- Thurs Oct 2

A.    BTN Press            75#-Max 10 Minutes

5,3,3,3,3 in 12:40 total 17

B.    1-arm Bent Over Row    40#-Max 4 Minutes/Side

L-12, 7 -3:50 then switched

R- 13, 7 in 4:50

In 15 Minutes:
C1.    Power Clean    140#

C2.    L-Sit

C3.    1-arm Waiters Squat 70#

Did not do emom style, I ended up just doing the next exercise when I was recovered and did a total of 3 rounds.

Power Cleans - 4 not short, 4, 4

L-Sit - 25 secs x 3 rounds - got short after all

Waiter’s Sq -

L: 7,8,8

R:6,8,8

short after all

Day 4 - Sat Oct 4th

A. Hip snatch x 2 -85#, emom 8 min- no misses

A.    Deadlift            240#-Max 6 Minutes

2,1,f,f - not short after fails and hamstrings burning

6:13

B.    1.25 Back Squat        200#-Max 6 Minutes

2,1, f?

Hamstring are gone away:(

Played and did 2 MUs about every 2 mins for 5 or 6 sets.

Day 5 I added in an active recovery day because I was short and tired feeling after driving to Greenville airport and back - Sun Oct 5th
A. 15 min AMRAP @ 85%
Run 40m x2
Push ups x 5
KBS x 10 light
Airsquat x 10 
Situps x 10

Fun and was longer afterwards

B. GH Raises 3x8 reps
got longer after first 2 sets and short after last set 

MDUSA Fall Open Meet Sept 27th, 2014

Muscle Driver USA Fall Open meet 2014
Sept 27th

Good meet -lifted well and had fun!

Competition PRs:
Total 123 kg
Snatch 53 kg
C&J 70 kg
Clean 73 kg
Weighted in at 56 kg
Sinclair was 170 ish

Went 5/6 - did not get credit for final C&J at 73 kg as I had a bent left elbow.

Zach and Becca G did wonderful job coaching and looking out for me at the meet!