A. Snatch Drop Practice 10-12 Minutes between 75-90#
Stayed with 65# as my technique broke down with anything heavier
B. Deadlift Build up to a heavy single that shortens you-Max 12 Minutes
240 with pronated grip , did not shorten, attempted 250 several times with a mixed grip and could not move it at all, did not shorten. I felt super fatigued from the 240 lift.
I have Deadlifted 245 with a pronated grip before, so actually not a PR.
C. Airdyne 10 Minutes (Calories)
135 cals - exactly the same as over 2 years ago? weird, short after but not a lot. I didn't even know what I had gotten before until after I finished the test. Was holding back a little because I didn't want to feel totally wrecked.
Today's Positive - Snatch drop technique better with faster elbows punching up
Day 2 dec 22
A. Jerk Double (from blocks) Max 15 MInutes (keep it challenging weight, but get more practice with ~85% weights with new foot forward)
135x2 for 4-5 sets ( this is about 85% considering my max split jerk with new foot forward)
B. Clean Triple (from low blocks) Max 12 Minutes
165#x3, PR
C. 20 Minute AMRAP (goal is steady movement, not to shorten very much and to recovery quickly)
Axle Overhead Carry 65 x 100 Meters ( did 80m instead inside gym for simplicity)
Continental Clean 65 x 10
Ski Urg x 300 meters
4 rounds+ carry + 2 cont clns.
Moved steady
Today's positive- felt a new technique thing (driving with legs) today in the Jerk , so excited for th clean triple PR , felt solid
Day 3 dec 23
A. Back Squat 145# in 90 seconds (20RM)
20 in 60s not short
155#-19 in 90s short
Front Rack Yoke Walk 215# in 30 seconds (6RM)
20m not short
20 m not short
1-arm DB Press 45# in 30 seconds (6RM)
L- fail not short, fail not short
R- 3, 1 short
Run x 500 meters
Did row 500m
2 mins, 2:08 short after both
Had to stop after 2 rounds (about 30 mins) because I was so lactic/ nauseaous.
-Max 60 Minutes
Dec 24
I did the 12 days of Crossfit (Competitors Wod version) with my girl, Amber Beane:
Follows like the song.
1 Squat Snatch - 135#/95#
2 Box Jumps - 30/24"
3 Push Press - 135/95#
4 Toes to Bar
5 Hang Power Cleans - 135/95#
6 HSPUs (strict)
7 Front Squats - 135/95#
8 GHD situps
9 KBS - 70/53#
10 Lunges (10 each side)
11 Wall Balls - 30/20"
12 Cals on AD
34:00 - Fun! not too shabby for a person not training for crossfit now. RXed other than HSPUs we kipped.
Day 4 dec 27 sat
A. 3-Position Snatch Max 15 Minutes (bottom to top)
Did top to bottom- 100# , PR is 105
Missed pos 1 with 105
B. Supinated Sumo Deadlift 205# Max 10 Minutes
8, 6,
C. BTN Push Press 110# Max 10 Minutes
8, 5,4
D. SKi Urg 7 Sets x 30 seconds
Complete
124 meters - 1min recovery
143 - 1:15
145 - 2:20
143 - 2:30
135 - 2:20
131 - 2:40
136 - ?
Today's positive - did a good job at not mentally psyching myself out on today's Deadlifts
Really Felt leg/hip drive on BTN push presses.
Day 5 dec 28 Sunday
Fatigue Resistance Test: Good Morning 75# in 90 seconds Tight/Not Tight?
20 in 1:05 not tight
Fatigue Resistance Test Dips 110# in 90 seconds Tight/Not Tight
Did 30# assist on graviton
Got 20 in 1:18 and was little tight ,
Triceps were sore going into this workout , from Ski erg yesterday.
A. 1-arm Overhead Squat 55# Max 6 Minutes/side
L- 5,5,4
R- 6,6,5
B. 3 Rounds for time @ 80% a slightly longer recovery than 20 MIN AMRAP from Day 2 is the goal, but not excessively long recovery
Row x 40 Cals
Double Under x 80
Walking Lunges x 40
19:00 - went really slow on round 1
Recovery 20:15
Finished with:
weighted sit-ups 3x15
Back extensions 2x10
Today's positive - felt as though I had some progress with the 1 a OH squat
Mon Dec 29 did crossfit class at CFA for some active recovery - Fun!!
PR Ed my Turkish Getup 58# - not sure I have ever attempted a heavy single but it felt good, used a spotter so as not to drop it on my face.
Wod:
3 Rounds of:
30 secs RKBS
30 secs rest
30 secs Goblet Squat
30 secs rest
30 secs Slammer
30 secs rest
30 secs T2B
30 secs rest
Day 6 tues Dec 30
Olympic Total:
A. Snatch
110# - catch position weak
115- several misses
B. Clean & Jerk
150# with a press out left elbow , clean felt good but jerk was not there so stopped
Did not have time or energy for C or D today.
C. 1-arm Farmer Carry BW in 30 Seconds (6RM) Max 10 Minutes Alternating Sides
no mental energy for this after the lifting today
D. Do Something Awesome: Not For Time
Realized too late that I was not mentally or physically prepared for this training day. It was at the end of a full day of work and my energy was low going into it. I need to recognize that and check myself and just call it a day sooner because when I don't I end up frustrated like today with my performance.
New Year's Eve - Dec 31st
First attempt at
Heavy Fran
15-12-9
Thrusters 135#/95#
WTD pull ups 45#/25#
12:25
Thrusters felt easy, pull ups hard and slow toward end.
Worked well to just place the DB between my feet.
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