2/9 Pause FS + 5 min Squat Clean Thrusters + 10 min Brp/KBS/BJ

2/8
A. Front squat @21X1; 3-4x4; rest 2 min
142, 147, 152, 157x4 (video)

B. Clean 2-2-2-2; rest 90 sec

142, 147, 152 (video), 157 (video).  Rest period wasn't perfect. 
+
5 min amrap:
squat clean to OH 110#
22 reps.  11 at half way.  Feeling a bit light headed & dizzy going into this.  Approached it as steady state.  Did I think 25 reps when this was an open workout and it trashed me.  

+
10 min amrap:
5 burpees to 6" reach
10 kb swing 1.5pd
15 box jumps 20"
6+24
Rnd 1 1:12
Rnd 2 1:37
Rnd 3 1:42
Rnd 4 1:30
Rnd 5 1:27
Rnd 6 1:27 

Feeling fitness coming back relative to how I felt last week.  Box jumps made me feel queazy, but overall felt smooth. Camera lasted for a 10 min WOD!  Progress there.  :) 

2/7 S2OH, Snatch/TTB ladder

2/7
Didn't coach early, but woke up early.  3:30ish..in bed til almost 5. 

930 AM
3 rounds:
350m row
6 S2O 135# from ground
Row #1 ~1:29
Row #2 ~1:28
Row #3 ~1:27 
All S2OH ub.  Sets 2 & 3 TnG.  Transition to barbell slow. 
8:55(rest 2 min)
3 rounds:
350m row
6 S2O 135# from ground
Row #4 1:27 TnG (video)
Row #5 1:28 TnG 
Row #6 1:32 TnG -slowed down a touch on the row to transition faster to barbell.  It worked. 
8:01 

Ran straight to 90 min yoga class.  A bit more challenging than Wednesday's but still good.  Fell asleep at end of class.  Felt re-freshed afterwards. 

Afternoon blood work then short walk with dogs that served somewhat as warm up to PM.


630 PM
12 min amrap:
20 power snatch 65#
10 toes to bar
20 power snatch 95#
20 toes to bar
20 power snatch 115#
30 toes to bar
amrap power snatch 125#
Made it through 19 of the 115 power snatch.  Would definitely want to redo if this were an Open workout.  Can definitely get into the set of 30 TTB just need to speed up front part a bit.  Video worked through 95lbs.  Need to work on getting a reliable camera for the Open! 

2/6 140lbs Push-press x 3

2/6
Off from coaching all morning.  Went into gym around 11am.
Coached 5:30pm class after PM training. 
AM
A. Back squat @10X1; 45% 1rm; 3 reps; 8 sets; 45 sec rest
Done @ 105lbs.  Felt powerful out of squat. Best speed squats have felt in a long time. 
B. Thruster 105#x5 EMOM for 8 min  Done.  Moderately tough. Video set 8. 

C. Wtd supinated chin up @21X0; 3-3-3; rest 2 min
25lbs, 35lbs (Video), 45lbs (video) + 2lbs for belt all C2B


PM
A. Hang power snatch 2-2-1-1; rest 2 min
(55, 65, 75, 85 x 2 95x2) 105 x 2, 110 x 1 +F (vid) 115F (vid)

B. Deadlift TnG 205#x3 EMOM for 8 min
Done, pull slow off floor.  Or at least felt slow. 
C. Push press 3-3-3-3; rest 2 min
(85, 105, 115x3) 3x125, 130, 135, 140 (video)

2/5/14 Wednesday Recovery

Sleep 9p-3:15a woke up b/f alarm.  Layed there til 345.
Coached 5&6, 9-11a.

Recovery work 11:45

20 min AirDyne Z1
RPM ave 55-59
220 cals

20 min ring work
spent some time with PVC & shoulder openers.  Left shoulder quite stiff, but not really worse feeling than previous days just hanging out, talking to me a bit.
some Skin the Cats -few
2x 30s tuck sit in rings.  Used low rings
Some ring rows
Inverted to deadhang prior to STCs.

20 min AirDyne Z1
RPM ave 55-60
225 cals

+
75 minute hike with Mom & dogs.

+ 60 min Beginner Yoga with Joe Taft

2/4 MU/DL

2/4
AM
200m ski
3 ub muscle-ups
200m ski
3 ub muscle-ups
rest 3 min
x6

Set 1. 3ub/1+2 4:11
Set 2. 1F/F/2 +1F/2 5:45
Set 3. 3/3ub 3:45 (Video) 

Set 4. 3/3ub 3:55
Set 5. Missed 1st MU in 3 attempts -called it. +
AD 60 sec @90% ~67-71 RPM up to 69 near end 
AD 60 sec easy
x5

PM
For time:
5-4-3-2-1
deadlifts 225#
muscle-ups
MUs UB for sets 5 & 4, then missed 3rd of 3.  Coming off DLs of 2 I realized the skin on my palm had ripped called it.  Transitioned slower than last time trying to go ub.  Skin needs to toughen back up on hands after vacation. 

2/3 Monday Training

2/3
Coached 5 & 6am, ID coaching 830-10a. 
1030 AM
A. Back squat @30X1; 5-6x5; rest 3 min
165x6, 170x6, 175x5, 170x5, 165x6

B. Snatch pull + snatch from mid thigh; 1.1x4; rest 2 min
85, 95, 100, 105 

C. DB one arm row @3110; 4-6x3; rest 1 min btw arms
35, 40, 45

PM
A. Hang power clean 3-3-3-3; rest 90 sec
135, 140, 145, 150 -dropped all from top except for first 2 of last set as in video. 

+
EMOM for 14 min
odd - 4 push jerk 135# Did 125 for first 6 sets then 135 for the last  left shoudler a bit twingy as drive off shoulder. 

even - 6 TnG deadlifts 175#  done. steady

+
10 min amrap:
1500m row  2:07 ave
30 burpees to 6" reach  moved consistenty but slower than I realized...didn't look at the clock until I was done and took 3ish minutes as I only had 23s left into hspu.  Was reaching for pullup bar and taking time to look up at reach each time.  Will do a different set up next time. 
amrap hspu  1 set of 10 then time. 

Saturday PM Training 165lbs Jerk off blocks.

Coached ID Floor 3 hours in AM.  Ate delicious Meatball Plate from Fuel 

then...

PM

A. Jerk off blocks  - 1,1,1,1,1,1; rest 3 min (85, 105, 115, 125, 135) 145F, 145, 150, 155, 155, 160, 165F, 165. 

B. Push Press - emom - 2 tough - 8 min

145 F first...stripped down & restarted. 125, 125 TnG (Vid), 125, 125 TnG, 130 TnG, 130 TnG (Vid) 135, 135 TnG (Vid)

+

3 sets:

AD 30 sec MAX effort

rest 3:30

19/20 cals (708 watts), 17/18 cals (530 watts?), 18/19 cals (570?) 

Didn't do any prep for these.  Probably why the fall off from the first.  System wasn't ready.  They sucked. Recovery felt tough.  RPMs ~ 85 

Took about 10-12 minutes after last before the amrap & still wasn't sure that I felt ready, but they felt great once I got into AMRAP. 

+

amrap in 12 min:

25 DU's

10 sit ups

10 lunges

10 back ext's

10 step ups alt'ing - 20"

8 Rounds + 7 DUs.  

Was thrilled to have a workout partner for the PM.  Thank you for joining me Amber!  She definitely made me move faster on transitions during the workout.  Felt great during this workout.  

+ 

75 minute muddy hike with the dogs & Corey.  Good to be home. 

2nd off - go from here