I'm Back

I'll save the horseshit exuses of work and life and get back to training....

Snatch

77.5kgx1x4

missed #4 and tried again and missed

MetCon

3 rounds

10 thrusters 95lbs

10 Burpees

4:07 BIG improvement from last time i did this 5 months a go

Back Squat, Press Pull-ups

Back Squat

5x3

115kgx5x3

Press

50x5x2

Pull-ups (Strict)

12

9

12

Strict pull-ups and Press has suffered because I have neglected them. My back squat is feeling solid and will be back up to 130kg x 5 in time. From there I am just looking at getting stronger. Pat hit a bodyweight Press the other day which is amazing...I am setting a goal to get one within a year!

Clean and Jerk / Max Fit USA

Clean and Jerk in kg

40x1x5

60x1x3

80x1x2

90x1

100x1

Work Set

102.5x1x4

Video shows set 3 with a slight press out. First two were solid and last was shaky in the jerk. I did not catch it locked out overhead and it caused me to be off balance.

Max Fit USA

21-15-9

Thrusters 75lbs

Burpees

6:07

- all thrusters were unbroken, burpees buried me, I smashed me knee this morning walking in the dark and it was a factor....but good variance at the same time.

Snatch Coaching required

(82.5 miss) (85kg miss)

Today was frustrating. 80kg went up easy, but I didn't get it on video. I then attempted 85kg and failed. I next moved down to 82.5 but could not stick it. Above are some video's, input from anyone is welcome and appreciated. I have more videos of misses if required.

Post Snatch WOD to kill frustration was:

Jackie

1000m row

50 thrusters 45lbs

3o Pull-ups

7:25

Clean and Jerk, Double Unders

Yesterday

Clean and Jerk

100x1x4

As many double unders as possible in 10 minutes

403

This was inspired from OPT's challenge. It was tough, Dani beat me, I am going to do it again soon and get 450.

Today

Pressed with a client during a personal training session. Numbers were pathetic...need to start pressing more again.

Snatch

Quick Snatch WOD pre-Saturdays Free workout
After a poor warm-up missing 70kg three times and 75kg once I found my groove
75kg x 1 x 4

This weekend has been busy, phase two of the garage insulation is going down. I should have it all complete and warm for Monday's evening classes.

Gotta focus on training harder....Competition is November 21st.

Two Days of WODs

Yesterday

Back Squat

112.5kg x 5

120kg x 5

130kg x 3

139kg x 1

145kg miss - lost it in the bottom

145kg miss - same

Metcon/Practicing my push-ups

21-15-9

Box Jump

Push-ups

2:12

Today

Split Jerk

85kgx1

90x1

95x1

100x1

105 miss (sloppy technique) - Strong enough....need more prac.

Ben's Metcon

2 rounds

30 KB swings 1.5 pood

20 Wall ball 20lbs

10 Pull-ups

250m Row

6:57

Snatch and Deadlift

Snatch

72.5kg x 1 x 4

Deadlift

150kg x 5

160x1

170x1

180x1

185x1

Just wanted to pull 400lbs today. 407 went up pretty easy. I think if I do a 1RM day I will PR, that makes me happy. Snatch felt really solid. 75kg next time.

Pat's Programming

It's nice when someone else makes up your workout. Pat and I had a good discussion about training via email. My training is going to be a lot different than his and vis versa just because of our lifestyles. Although, I took a page out of Pat's programming today.

Clean and Jerk 1x4 at a weight I knew I could make

95kg x 1 x 4

MetCon

3 rounds

20 KB Snatch's 1.5 pood

400M run

Rest 2:30

rd 1 2:07

rd 2 2:12

rd 3 2:17

I like the work rest ratio. It is a page out of OPT's book. I have been meaning to chat with him about this because he does it with his athletes often. He is a busy guy but next time I see him I will inquire about this.

I like the short 1 x 4. I think it may work for me. I also like the max effort days so I will continue those as well. Following anyones programming right now is not going to work for me (performance menu, main page etc.) I am having a hard time being a good employee, coach and athlete. I will focus on being a good employee so I don't lose my job and coach because it is what I love doing. As for being a great athlete, right now I am just going to have fun, pick stuff I want to do and try and focus on stuff I suck at.

Late Postings

Yesterday

Clean and Press 1RM 60kg (pathetic...haven't been pressing much)

500m Row 1:24.2

Power Clean 3RM

90kg, 100kg x 2 (should have done 95kg)

Today

2RM Satch

72.5kg

missed 2nd rep of 75kg twice...very frustrating

3RM Front Squat

110kg x 3

115kg x 2 (252lbs..not far off my 1RM)

5 rounds

10 push-ups

10 toe to bar

6:19

Toes to bar crushed me....need to work on them...they are harder than knees to elbows in my opinion.