Back to the Land of Barbells: Hang Clean Single & 30 Squat Cleans 155lbs

Sometimes when I have a lot to say I end up saying nothing at all b/c I'm not sure where to start.  That's part of my MIA from this blog for the last month or so.  In short, I had an awesome road trip across the SW to compete in the OC Throwdown.  Then recently had 10-11 incredible days with flight cancellation in Costa Rica with Corey.  Great country.  Definitely hope to go back.  Was an active & restful trip, but not a whole lot in the way of training.   Did something short at least every other day, but nothing very intense.  Surfed for the first time twice which was fun to try a new sport.

Arrived home from Costa Rica last night around midnight.

Sleep 12:30ish-6a.  No naps.  Running errands & playing catch up.  It was a successful day.

Training 5:30p

A. Hang Clean: Build to a heavish single
85, 105, 115, 125, 135, 145, 155, 165.  Called it.  I've maybe done 170 before??  I need to get better at tracking my records.  

B. 30 Squat Cleans @ 155lbs (video)
5 ~ 1 min
10- 3ish (2ish)
15 4:40 (140ish)
20 6:35 (155)
25 8:15 (140)
30 9:52 (137) 

No misses.  Squats were tough.  My phone was dead, Corey's phone was dead.  I used Amber's & her's died mid-workout.  Amber's feedback to me was, "your decent on the squats is like you're doing tempo squats".  Now that I see the video...I don't totally see that.  It definitely wasn't a 3s ecc.  :) 

C. 75 Toes to bar for time. At every break complete 50 unbroken double unders.
25, 40, 57, 72, 75 7:58 
Left shoulder felt a bit limited and didn't seem to get the most power out of my kip.  
DUs were not a problem. All sets UB with no trips.  There was resting b/w exercises to try to get the most out of each.  Not sure how much that helped.  Grip was fried at end and completely lost my kip on T2B last two sets.  Was just hanging there and essentially doing them strict which really killed the grip. 

1/4 front squat 4RM and "Cindy"

1/4

A. Front squat - build to a 4RM

185, 190 

1/3 Row Repeats, Heavy kbs/bx jumps

1/3 good sleep 9/930-430/5

Morning off from coaching.  Emails and programming from home.

9AM
row 500m @1:59
rest 2:15
x13

Done. All 1:59.7-1:59.9 except last one I got a bit hot at 1:58.9.  Strokes 29/30 early sets then 30/31 ave later.  Felt good.  Smooth session.

At gym til 1:30. Home for ice cream and nap.
4PM

Practiced some shuttle run and three point runs with a few long jumps for warm up.  Felt a pop in my knee on third long jump which ended up being nothing but still scared me so moved on.
A. Box jump - build to a max height

37.5" not feeling super poppy
+
For time:
15-12-9
box jump @90% of max height
kb swings 2pd

5:12 

Used 34" box.  Mistakenly did kbs first.  All swings UB and felt solid.  Box jumps tough but fun.  Had quick transitions between but slow bw bj reps. 

1/2 weighted pull-up

1/2

AM

A. Back squat @10X1; 50% 1rm; 3 reps; 10 sets; 45 sec rest

Done @ 120.
B. Wtd supinated chin up - build to a max

Not feeling as solid as last week.  Hit 72 but nothing at 75. 

C. Squat clean thruster 2-2-2-2-2; rest 90 sec
115, 120, 125, 130, 135.  Hips not feeling poppy.

PM
A. Hang power snatch - build to a max
Up to 115 then squat snatch at 120. Tried second attempt but missed.
B. Deadlift TnG 185#x4 EMOM for 10 min. Done. Low back feeling fatigued.  Made it through first four minutes with double overhand grip then switched to mixed grip.
C. Press @12X2; 1.1x8; rest 15 sec/rest 2 min
85, 90, 95, 100, 105, 107, 110, 112x1,f second-pressed away from face

Tuesday 12/31 heavy deads/bar muscle ups

12/31

Tired.  Anne's wedding last night.  Think we left before the grandparents at 10 but was struggling as no nap prior to wedding after opening yesterday morning.  Beautiful event.

Coaching 730-930

11AM
200m ski
3 ub muscle-ups
200m ski
3 ub muscle-ups
rest 3 min
x6

306

300

304

312

311

307

Still struggling with that ski erg.  240s to 3s. 

MUs felt solid. No misses.  As soon as I finished first set my elbows started bugging me.  Could do the work but kind of miserable between sets and afterwards for a couple hours.
+
AD 30 sec @90%
AD 30 sec easy
x14
Done.  Elbows still bothersome during this. 90% 68-72.

PM
For time:
7-5-3
deadlifts 235#
burpee bar muscle-ups

Dead lifts all UB moved pretty fast 

Time around 325

Monday 12/30 120lbs snatch from mid thigh

12/30
Coached 5,6,7a

830AM
A. Back squat @20X1; 4-4-4-4-4 build per set; rest 3 min
165, 170, 175, 180, 185

B. Snatch pull from mid thigh + snatch from mid thigh - every 90 sec for 7 sets
85, 95, 100, 100, 105, 110, 115, 120

C. DB upright row @3110; 4-6x4; rest 1 min btw arms
6x30, 35, 4x40, 4x 40

PM 11am
A. Stone to shoulder heavy 3-3-3-3-3-3; rest 2 min
80, 95, 115, 115, 132, 132, 150x1 felt like my head was going to explode.
+
EMOM for 18 min
odd - 8 ub push jerks 115# tough but done.
even - 8 TnG deadlifts 135# fast
+
For time: 926
600m ski
10 continental cleans 85#
30 HR pushups
10 continental cleans 85#
30 hspu kipping