A. OHS @ 55X1-- Build to 1RM
(215--didn't go heavier. Just didn't feel confident going into the next one)
B. Front Rack Step Ups- 10-8-6/leg; Rest 2 minutes
(95-115-135--made this REALLY hard at the end)
+
10 minute AMRAP
5 OHS (135)
10 TTB
250m Row
(4+2--I really am not sure if I got 4 or 5 rounds, but I'm going with 4. The OHS is what slowed me down)
+
Reverse Hyper- 5x15 @ moderate weight
(50#)
Wednesday, January 21, 2015
Monday, January 12, 2015
Training Day 60
A. Front Squat- build to quick double
(225--I was scared to try to go heavier. Back just still hurts)
B. Power Snatch- Tough single
(155--again, scared of going heavier.)
C. 50 Wallballs Unbroken For Time
(1:39)
D. Row 45 seconds ALL OUT; Rest 4 minutes x4
(1:25,1:28,1:33,1:38--It's so hard!!!)
Also, I didn't listen to music on the way home, so I could think about what we've talked about. You know I don't want to give up competing. It just feels impossible some days. But it would be really awesome to be that guy that comes out of nowhere in a few years. And now that I am going to be a full time trainer after I graduate, I will have plenty of time to work on it. Thanks for listening to me and giving me some advice (and making it applicable by using your own experience).
(225--I was scared to try to go heavier. Back just still hurts)
B. Power Snatch- Tough single
(155--again, scared of going heavier.)
C. 50 Wallballs Unbroken For Time
(1:39)
D. Row 45 seconds ALL OUT; Rest 4 minutes x4
(1:25,1:28,1:33,1:38--It's so hard!!!)
Also, I didn't listen to music on the way home, so I could think about what we've talked about. You know I don't want to give up competing. It just feels impossible some days. But it would be really awesome to be that guy that comes out of nowhere in a few years. And now that I am going to be a full time trainer after I graduate, I will have plenty of time to work on it. Thanks for listening to me and giving me some advice (and making it applicable by using your own experience).
Sunday, January 11, 2015
Training Day 59
Yoga
+
16 minute EMOM
1st- 3 Strict MU
2nd- 3 Strict HSPU
I couldn't pull any weight off the ground, Kip, or jump, so I didn't do my program. I did the EMOM just to move a little. Yoga helped my back, though. It's better now, though. Just a little tender.
+
16 minute EMOM
1st- 3 Strict MU
2nd- 3 Strict HSPU
I couldn't pull any weight off the ground, Kip, or jump, so I didn't do my program. I did the EMOM just to move a little. Yoga helped my back, though. It's better now, though. Just a little tender.
Friday, January 9, 2015
Training Day 58
A. Snatch- Build to tough single
(175--no fails)
B. 20 Unbroken Wallballs; Rest 30 seconds; 1 Snatch @ 85%; Rest 2 minutes
(170--hit first two. Missed third one on technical error)
C. 10 Deadlifts (225-275-325)
10 Calorie Row Sprint
10 Box Jump Overs
Rest 3 minutes between
(1:10 @ 225/ 1:05 @ 275/ DNF @ 325--made 6 deadlifts and erector on left side locked up)
(175--no fails)
B. 20 Unbroken Wallballs; Rest 30 seconds; 1 Snatch @ 85%; Rest 2 minutes
(170--hit first two. Missed third one on technical error)
C. 10 Deadlifts (225-275-325)
10 Calorie Row Sprint
10 Box Jump Overs
Rest 3 minutes between
(1:10 @ 225/ 1:05 @ 275/ DNF @ 325--made 6 deadlifts and erector on left side locked up)
Thursday, January 8, 2015
Training Day 57
3 Rounds For Time
15 CTB on Fat Bar
15 DB Thrusters (55)
(11:02--thrusters kicked my butt)
+
Row 500m @ 1:44; Rest 2 minutes
X4
(All but one)
15 CTB on Fat Bar
15 DB Thrusters (55)
(11:02--thrusters kicked my butt)
+
Row 500m @ 1:44; Rest 2 minutes
X4
(All but one)
Training Day 56
A. Muscle snatch- Max
(130)
B. Clean.Front Squat.Push Jerk 1.2.1- max
(225)
C1. Front Rack Lunge off Plate- 5x5/leg ; Rest 60 sec b/w
(165,170 the last 4)
+
6 L-Sit Rope Climbs
(12:48)
(130)
B. Clean.Front Squat.Push Jerk 1.2.1- max
(225)
C1. Front Rack Lunge off Plate- 5x5/leg ; Rest 60 sec b/w
(165,170 the last 4)
+
6 L-Sit Rope Climbs
(12:48)
Friday, January 2, 2015
Training Day 55
A. Snatch- Build to max
(200!!!!!!!!!--Got under 205 twice, just couldn't catch it. Missed 195 twice, but knew I could hit it so I went up to 200. Missed it once and nailed it.)
B. Front Squat w/ Chains @ 20X1- Build to 3RM
(225)
C1. Press @ 30X3- 5x2-3 reps; Rest 20 seconds
(135--only got two reps each time. Went for 3 the first time, just didn't happen.)
C2. Deadlift @ 10,0X0- 5x1; Rest 2 minutes
(185,190,195,200,205--felt pretty great, even though it's always rough.)
Successful day. PR Snatch by 15 pounds. 135 was my max press a month ago, and I did it for 5 sets of 2 today. The front squats and the deadlifts felt great. My back is still bad, and it's still affecting my nerves really bad. BUT, I can still do everything, and that's the blessing I will focus on. I'll take progress even when I'm "injured".
(200!!!!!!!!!--Got under 205 twice, just couldn't catch it. Missed 195 twice, but knew I could hit it so I went up to 200. Missed it once and nailed it.)
B. Front Squat w/ Chains @ 20X1- Build to 3RM
(225)
C1. Press @ 30X3- 5x2-3 reps; Rest 20 seconds
(135--only got two reps each time. Went for 3 the first time, just didn't happen.)
C2. Deadlift @ 10,0X0- 5x1; Rest 2 minutes
(185,190,195,200,205--felt pretty great, even though it's always rough.)
Successful day. PR Snatch by 15 pounds. 135 was my max press a month ago, and I did it for 5 sets of 2 today. The front squats and the deadlifts felt great. My back is still bad, and it's still affecting my nerves really bad. BUT, I can still do everything, and that's the blessing I will focus on. I'll take progress even when I'm "injured".
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