Unaccustom Training

A. Hang Clean: 2,2,2,2,2; rest 2 minutes
B. Front Squat + Jerk: 1.1 x 5; rest 2 minutes

a. 186# was my best today... Only nabbed 198# once
b. ditto... near miss at 198

Did 3x20 @ 0 and 3x20 @ 25# on the reverse hyper.
Did 6x4 muscle-ups for a total of 24. Failed twice at 16 then kept trucking.  

Targeted (KILL) Operation

Front Squat + Jerk: 3.1 x 5

AMRAP in 12 minutes:

5 DB/KB Snatch, right arm

5 DB/KB Snatch, left arm

5 Handstand Push-Ups

 

154/176/186(pressed out on the right)/198(fail on jerk)/ran out of time. Had a strange moment when I failed at the 198. I think I forgot to lunge forward with my right leg which put me behind the barbell (not under it)... felt sooper stupid.  

 

1 rep away from 6 full rounds using 53# kb and the small side of 1 abmat... went ahead and did the 1 rep after the buzzer just for completion's sake.

 

Messed around with some rope climbs after. Then did 4x20 reverse hypers with an empty bar and stretched in between sets. 

151 Proof

A. 1RM Split Jerk
B. 1 RM Back Squat

Crapsnaps! Felt groggy getting out of the sack this morning. Didn't think the feeling was gonna stick with me all day... but it did. Hips weren't listening to my brain at all, and I had NO intensity on my jerk. My best today was 186# and even that felt heavy. Similar results on squat. My best today was a lame 246#. Had to run to el bano in the middle of all this due to some mud butt. That didn't help things either. Did get to help big Jonathan on his squat technique though. Talked him to a 308# PR.
Did some double-unders after and surprised myself with 98 unbroken! That there be a PR. We'll see if I can duplicate it. I also upped my unbroken goal to 151 in honor of the number of blog posts today.
Talked to Spencer about the possibility of me over training since I had no fire in my belly today. I don't necessarily feel over trained and he agreed. Sooo going to keep my reverse-hyper and sled drag work volume up and let my hips/body catch-up.



Weight: 172.0

63 Axe Handles High

Jerk, 1RM
+
3 RFT:
40 air squats
40 double unders

Warmed up and hit the barbell. Did a slow work-up to 198#, then hit 208#. That's 5#s in the PR bank. Did 5:32 on the met-con. Double-unders continue to challenge, but we're getting there.

Findin Jesus

Jerk-1RM

Back Squat
3x5, then AMRAP 75% 1RM

Hit a small 2lb PR on the jerk... 85kg/187lb. Kept hitting an "almost!" at 90/198. Next time I need to be faster (and lower) getting under the bar.

On back squat we did a few transition/warm-up sets then I did 90x5 and 95x5 before beginning the AMRAP (we were running out of time.) 75% of 255 be 191 so I put 87kg on the bar and did 24 of them bad-mama-jamas. Came forward on few reps and had to reset. Weaknesses/technique deficiencies were sooper obvious as the rep count got higher. Damn knees kept coming in.

Snap-And-Pop

Clean
1-1-1-1-1

Jerk
1-1-1-1-1

AMRAP Burpees in 2 minutes

Had a not-so-good day in the box today. I contribute this to a couple of factors...
1.) I was a bit sluggish from drinkin a tad too much wine last night
2.) my shoulders were plenty sore/stiff from yesterday's WOD
3.) a huge skin tear was messin with my head/grip

All excuses, er uh... FACTORS aside I still had a small PR on the cleans, albeit a small and ugly one. My problem today was getting my elbows around the bar and recieving it properly. I've never had this problem before, and I'm definitely attributing it to factors 2 and 3. My stance was also a lil too wide. By the end of it I only grabbed 85kg/187# on my best lift, which is a PR by 7#.

On the jerk I didn't have any snap-and-pop. I was slow getting under the bar and kept tryna catch in a weird lil high-stance-split. Corey also pointed out that I wasn't keeping my elbows high and shelving the bar on my chest at the start of the lift (a frequent mistake of mine). By this time frustration was in full effect and I only caught 80kg/176# on my best attempt. Gay.

Burpees were actually kinda fun today. Corey, Jack, and myself lined up on the mats to knock these out together (we were the last to go). The three of us were neck-and-neck to the very end, and we all busted out 50+ burpees. I grabbed 51. Think the high for the day was 54 from Chase.

Atropheee

Jerk
3-2-1

Press
3-2-1

Legs and low back were pretty tight today, but got to the box a lil early and warmed-up fairly well. Ran with ye olde split jerk on these and tossed up 160x3, 175x2, and 185x2 (10# PR). I went for 195 on the 1x and failed... 3 times. Soooo close tho! Tweaked my back a bit on the second 185 catch and think that was holding me back mentally. I rolled it out immediately and it's a wee bit tight now, but its ok.
Press was a joke after all the jerk... think I did 95x3, 105x3, 125x2, and 105x4. Shoulder strength is still pathetic. Dunno how I've survived this long.

Redux Sux

Jerk
3-3-3-3-3

"Jason"
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

Only got to 175# before we ran out of time... I was feelin good at the 175, my split was quick and stable today. Maybe could have nabbed another 10# on the heavy 3? Maybe more? Still definitely a PR for me.
I sucked ass on "Jason" though, came in an easy 6 minutes slower than my last attempt at this WOD. I'm not real suprised... training has been incosistent and diet has been anything but clean. Think my final time was 24:?? rx'd. Pathetic. OTTNO

After today (and today's news) I really feel its time to get back in it... I think I found my mojo. My libido. My life force. My essence. The right stuff. What the French call a certain... I don't know what.

Burpee Belly

Pressing Complex:
Press, heavy single
Push-Press, heavy triple
Jerk, heavy five

Burpee/Box Jump Interval
3 rounds for total time:
15 burpees
20 box jumps
15 burpees

125/150/165(x3)

SOUP SANDWICH today. I took a nose dive off a box and almost "lost it" on the gym floor. Oh well... NEXT!

1:43/2:27/???

Muscle-Up Power Clean Couplet

Jerk
1RM

7 rounds AQAP:
3 muscle-ups
7 power cleans, 115 pounds

175 PR
6:38 with 115# and 2 mu's per round

Hip Hop Hippity Don't Stop

Jerk
5-5-5-5-5

"Annie"
50-40-30-20-10 reps for time of:
Abmat sit-ups
Double unders

125/135/145/150/160(x4)/155
10 flat on Annie rx'd... Double-unders, I'm coming to get ya...

I Need A Hero

"D.T"
5 rounds for time of:
155 pound deadlift, 12 reps
155 pound hang power clean, 9 reps
155 pound power jerk, 6 reps

10:48 @ 115#

Personally wish I was closer to 15 with more weight... Dunno if I could have maintained form though. No matter what D.T. is an ass-kicker.

Die, You Random Son-Of-A-Bitch

Jerk

Work up to a heavy single

Rest 3-5 minutes

On the minute, every minute for 8 minutes:

2 jerks at 85% of your heaviest single

165# for the single, 140# for the other