24 Aug 2012

Today, really hurt on the conditioning workout. Yesterday I had to replace the rowing with running and I did it with my Vibram Five Fingers (mistake!!!). I haven't used them in a little bit because the roads I run out here have too many rocks and crap. Well, this destroyed my heels and bruised the shit out of them. (yeah I know I am probably just being a pussy!!! but it definitely affected my conditioning workout today) Anyway, enough of my bitching. Here is today's results.

OLYMPIC

A. ) Power Snatch was completed at the Reps and Sets Rx'd.
Worked up to 140LBs/ 63.63KG. This was better than last time as last time I only
got this much on the last set where as this time I did it the last 4 sets. I didn't want to
go higher as it would of affected by form too much.

B.) Jerk was completed at Reps and Sets Rx'd
Worked up to 215LBS/97.72KG (Almost to 100KG)  10 lbs higher than last time, happy!!!

C.) PC From the Blocks
Worked up to 200LBS/90.90KG (5 LBS higher than last time, did this on last 2 sets)

CONDITIONING:

A.) Completed the Tabata doing sled pulls as I don't have a prowler right now.
Got around 350 Meters.

B.) Completed in 13:19 (very pissed with time, runs really sucked and I let it get to me more than I should have, slowing me down) Shut up Greg, Stop being a Bitch!!! yeah I know!!! I know I can get that sub-10.

23 August 2012

Today was another good day and interesting as well to try and learn pacing for myself.

CONDITIONING:

Completed the 3 Min AMRAP all three times with Rx Rest

Burpee Pull-ups
DB Ground to Shoulder (75LBS/34.09KG) didn't have stones
20M Shuttle (was probably more like 25 to 30 M)

1st AMRAP: 2 + 4 BP
2nd AMRAP  2 + 2 DB G to S
3rd AMRAP 2 + 10 M

Some very misinformed manager decided they needed to put the Rowing machine back in the Conex because apparently no one was using it. Umm, I use it every damn day thank you!!! So, while I fight this fight I replaced Rowing with Running

800 M Runs (learning pacing)

Run 1: 3:21
Run 2: 3:09
Run 3: 3:09 (upset wanted under three)
It kinda sucks running on gravel in Five fingers though! Feet are pretty bruised after this.sd

22 Aug 2012

Pretty good day today, Snatches are definitely starting to feel better and lighter. My technique is really starting to get a lot better helping my strength gains. Also, Triple Unders, Holy Crap!

STRENGTH/POWER

A.) Clean Pull, completed the Rx % with Rx Sets and Reps + PU work in rest
% = 190 LBS/86.36KG       +   10PU, 8, 7,6

B.) Sn Pull Completed at Rx % with Rx Sets and Reps + Rg DP work in rest
% = 130 LBS/59.09KG       +  12, 11, 10, 8

D.) Deadlift Completed at Rx % with Rx Sets and Reps
% = 335LBS/152.27 
It was definitely nice to have chalk today as I haven't had with last few work sets of DL. Kept good grip the whole time.

CONDITIONING:

Completed all the Intervals of  Rowing averaging 170 Meters
then completed HSPU = 19 strict
then Bur over BJ 30 inch = 18

SKILLS
Completed the work for Triple Unders (haha, only 3, really sucky!!! first time trying!)
Completed the EMOM for Butterfly
15, 13, 10, 10, 8, 10, 8


I felt pretty good today but on the Butterfly my left shoulder blade started to bug me too much on those last sets, felt I should of been able to get more.

21 Aug 2012

Hell yeah baby, gained another 5 Pounds in 3 Rep Snatch, 10 in Push Jerk and 10 in Pwr Cl from BL.

OLYMPIC

Completed all of the following in the Rx Sets and Reps

A.) Snatch
Worked up to 155LBS/70.45KG, five above previous and only five below last tested 1RM

B.) Push Jerk
Worked up to 200 LBS/90.90KG, 10LBS above previous

C.)Pwr Cl from BL
Worked up to 195LBS/88.63KG, 10 LBS above previous.

CONDITIONING

Completed the 5K  Walk with Rx weight on Vest and Plate
Time: 49:59 (HOLY CRAP this sucked!!! My thumbs were numb at the end hahaha!!!!)

20 Aug 2012

This strength period is really starting to put Smiles on my face. I am starting to see gain on all of my lifts. Should be awesome to see where it all is at the end of this period.

STRENGTH/POWER

A.) Completed the FS @ % Rx and at Rx Sets and Reps
% = 205 LBS/93.18KG

B.) Completed the OHS @ % RX and Rx Sets and Reps
% = 165LBS/75KG

C.) Completed the Strict Prs @ % Rx and Rx Sets and Reps
% = 135 LBS/61.36KG

SKILLS

Completed the skills works outs. I have to replace the rope climbs with 15 Pull Ups, didn't have a rope to climb. However, completed everything else as Rx. I am starting to get better balance on my Handstand Walks which is great since I have worked a lot on this.

18 Aug 2012

Well before I give the numbers I do have to say - FU%K Wall Walks - Holy crap they destroyed me. I have did them before and well struggled but never have I did the amount of them I did today. Man, I hadn't felt that destroyed in a while.

OLYMPIC

A.) Completed the Snatch with recommended S & R.
Worked up to 150 LBS/68.18. I was pretty ecstatic about this one considering I 1RM'd at 160LBS/72.72KG. I have been working hard on form and getting under the bar quickly especially with higher weights. I am definitely excited to see where I will be able to get by the end of this period.

B.) Completed the Sp Jerk with recommended S & R
Worked up to 215LBS/97.72KG. This is 20 LBS more than what I got on Tuesday of this week. Hell Yeah!!!!

C.) Completed the Cl from the Blocks
Worked up to 200 LBS/90.90KG. This is 15 LBS more than what I got last time.

CONDITIONING:

Now for hell,

Completed the Rounds for time of
Toes to Bar (Did these ones strict, no kipping, maybe a bad choice haha!!!)
Wall Walks
Time: 24:57 (not happy with the time at all, but wall walks seem to be a big weakness)

Did not have a place to hang Rings and do MU where I would still be able to do Wall Walks and T to B so I went ahead and did a 30 MU for time:

Time: 13:13 (pissed at this time considering I was at 27 Reps at 8:15, not sure what happened but just couldn't lock out at top after this, mental fuck!!!)

17 Aug 2012

Well, today I felt pretty good and nervous. I don't do Bench Press to often and seeing it on the schedule the day before allowed be to find a 1RM yesterday and I didn't like it. Well, I don't like any of my 1RM's really cause I always want more haha! Anyway, here is today's numbers.

STRENGTH

A.) Completed the Back Squat @ Rx % & Rx S & R
% = 250LB/113.63. Last Set hurt a bit more than last time, might of needed to take a little more rest.

B.) Completed the S - Pulls @ Rx % & Rx S & R
% = 130 LBS/59.09KG. Was really feeling a lot stronger on these than usual and made sure to keep good form.

C.) Completed the BP @ Rx % & Rx S & R.
% =190LB/86.36KG. I did a lot better on this then expected. For a while my left shoulder has given me pain when doing this movement, but it felt pretty warmed up and loose today with no pain.

SKILL

Completed the HS Walk AMRAP

I got 225 Feet/approximately 70 Meters. I will need to practice this more.