AM session with Coach Becca Leigh Gerdon + 1 leg DL, Log Clean, Seated BJs, Back Ext

Tuesday march 11

AM session with Becca Leigh coaching snatch and clean.

Saw a major weakness in snatch and gave a great cue to pull down with my hips as I get under bar. Have some video of this will post to blog

Snatch triple 

Clean Double 

1 hr rest then

A1.    Log Clean  3 x 8 (Goal: at, or slightly above 85#- focus video on right hip)

65

75

85

A2.    1-leg Deadlift 3 x 12  (3010) (add load as able to stick to tempo; last performed 100# x 8)

65x12

75

85 all x12

feel really tough on right leg

B.    Seated Box Jumps NTE 8 Rounds **good place to use biofeedback; try to start first working set 32-36 inches

x 1.1.1.1.

32x2, 33,34x2,35,36 inches, biofeedback test got better after first set and stayed same and slightly better as sets went on.

C.    Back Extension 3x6-8 (Pause with 2 sec at top; if hamstrings are fatigued from previous day’s OHS then have partial knee flexion in GHD while you do your set)

Complete

Open Wod 14.2 - OHS & CTB Pull ups

Monday March 10

Open wod

135 reps (which was 9 reps short of finishing the round of 14s)

All OHS unbroken which was my goal and they felt awesome, butterflied a few sets of CTB in beginning then kip rest of the time

Weightlifting meet - Meet C&J PR

March 8

Weightlifting meet at Asheville Strength

Bombed the Snatch so I did not total. Overall did not lift well but I was happy with my 3rd C&J. Better transition from squat rack to jerk rack.

Clean & Jerk - 68kg- meet PR

FS PR! BP 5 RM, 1 arm OH Carry

March 5

A.    Establish a 1RM Front Squat

135x2,155x2,170x1,180x1,190x1 PR! - felt very doable,200f,200f - just holding this in the front rack was a challenge

B.    Bench Press x Establish a 5 RM

115x5

120x3

C.    Establish a tough 1-arm Overhead Carry x

30m

50#

Deadlift PR, Seated Box Jumps PR

Tues March 4

Deadlift

** percentages are based off of 90% of 1RM

TRY BIOFEEDBACK HERE!!

A.    70% x 3 (if these sets feel light thats ok, they’re supposed to)

80% x 3 (if these sets feel light thats ok, they’re supposed to)

90% x + AMRAP -1 or 2

-then

.    go up from .05% from 90% as long as you feel you can confidently hit a set of 3

(this may mean 1 additional set of 5, it may mean 2 or 3)

after last set of 3, we go up .05% of most recent set of 5 and hit singles

-You do a single as long as you know you can confidently hit it, and jumps are always .05% if you feel you cannot hit .05% increase, then you stop :) (i.e. heavy, not maximal)

Today did:

Wendler # 235

70%x3x165#

80%x3x190

90%xAmrap -1 or 2 (210x12, PR)

then

up 5% 220x3

up 5% 230x3

up 5% 240x1

up 5% 250x1

Forgot to do Biofeedback, did 1 test at beginning and then re test after last rep and it got better in general but not sure about in between sets. Potentially could have hit 260 today but left it in the tank. 

B.    Seated Box Jump         7x 1.1.1.  (eyes up, chest up feet come off the ground as arms propel you forward)         right back up once you get down (though do take a sec to set yourself) (goal for all ~36 inches)

36,36,37,38,38,38,39x2 reps

Clean EMOM, 20 min AMRAP - Run, OHS, BMUs

Sun Mar 2

A.    Squat Clean EMOM

    7-8 Minutes

    x 130-140#

Did 135x5 sets, 140#x3 sets - fun! I am shifting from toes to heels much better now when passing the knees - see weight shift in video - so exciting to be really feeling the technique and making progress. 

last set 140#

B.    20 MIN AMRAP ~80%

    200 m x Row

    15 x OHS (light-moderate) 65#

    4 x Bar Muscle Up

6 or 7 rounds?, finished with the run. Wow this felt like a Hero wod! - I changed Row to Run 200m because it was so nice outside and I haven’t run in a long time. So the toughest part was the run. All OHS and BMUs I did Unbroken which is why it felt harder than 80% effort! Nonetheless it was fun!

Open 14.1

Sat March 1

14.1

10 MIN AMRAP

30 DU

15 x Snatches 75/55

268 reps - 13 more than I did in Oct ‘13 - limiter was breathing in the DUs - I broke them for 3 rounds because I had to stop to catch breath. Started with 15 PS UB after than did a mix of PS and PC&J.