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Old 07-01-2013, 05:37 PM   #201
Michael Thomas
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Re: Thomas Workout Log

Monday 7/1

Hybrid

Snatch off the blocks. Worked up to 65 and power snatched it pretty well. Full extension but for some reason I could not get under the bar.

Clean off the blocks.... Felt great all the way to 97.5kg and once I get to the dreaded 100kg my mind goes blank. I did it better than last time I got under the bar but didn't stay tight and the bar fell forward. Making progress but it is very frustrating.
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Old 07-03-2013, 06:58 AM   #202
Michael Thomas
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Re: Thomas Workout Log

7/3

muscle ups
Work on the skill

Metcon was 30 muscle ups for time with a 15 min cap.

I did 7 strict muscle ups. Cassie gave me some solid pointers to get the last 3. I need to consistently pull the rings lower and make the transition later. I need to basically wait to the last second so I can get my shoulders through higher. She also helped me with the kip. That is something I still don't understand and hopefully will get one day.
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Old 07-07-2013, 08:39 AM   #203
Michael Thomas
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Re: Thomas Workout Log

Sunday 6/7

Fight Gone Bad

Round 1 - 88
Round 2 - 80
Round 3 - 69

17 reps better than when we did it back on 9/2 but there is still a lot of room to get my endurance up. I have about 40 days until the Summer Slam Competition and endurance has to be my primary focus for it so I am not dead weight on the team like last year.
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Old 07-08-2013, 04:06 PM   #204
Michael Thomas
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Re: Thomas Workout Log

New Cycle

Monday 7/8

Skill was muscle up:
Worked on the transition and was able to rep out 2 strict in a row with no problem

Squat to peak of 5
135, 185, 215, 235, 255 x 5

I felt pretty good, speed was fast out of the bottom and I stayed on my heels. We ran out of time I might have been able to get 265.

Metcon:
Death by Pullups- First time bringing my butterfly to a metcon
Min 1 started with 5 pullups
5
6
7
8
9
10 - Did all of these reps consecutively
11 - broke up into 4,4,3
12 - could only do 9 in 3 sets of 3

I realized that once I started to get tired my butterfly form went to crap and I couldn't string them together. I will work on my endurance.
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Old 07-09-2013, 05:36 AM   #205
Michael Thomas
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Re: Thomas Workout Log

7/9

Klokov snatch complex:

3 hang high pulls
1 hang snatch

85, 105, 125, 135, 145 (Fail)

I didn't get under the bar at all. I tried to catch it with my legs locked out. I need to work on getting under the bar. My PR hang snatch is 145 and it felt pretty good.
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Old 07-10-2013, 05:42 AM   #206
Michael Thomas
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Re: Thomas Workout Log

7/10

Metcon

Clean 175lbs
Muscle Up

Ladder in 20 minutes 1 clean/1 mu, 2 cleans/2mu, 3 cleans/3mu......

I did 1 clean of round 6. So I completed all of round 5

The RX weight was 200lbs and I scaled to 175 which is 81% of my 1RM. I did the muscle ups strict and didn't have any failed attempts. That was the first time that has happened. I really tired to concentrate on waiting until the rings touch my stomach. I need to learn how to kip.
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Old 07-16-2013, 02:32 PM   #207
Michael Thomas
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Re: Thomas Workout Log

7/15

Back Squat to a peak of 3

Worked up to 265 for 3 and it was pretty fast. I failed at 280 on my third rep

Metcon: Marie

5 Handstand Pushups
10 Pistols
15 Pullups

I did the pistols banded and did 4 rounds plus 8 pistols

7/16

Snatch complex
3 hang snatch pulls and a hang snatch

For some reason I could not get under 125. I power snatched it 4 times and it flew up but I didn't drop under it.
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Old 07-17-2013, 07:20 AM   #208
Michael Thomas
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Re: Thomas Workout Log

6/17

Heave Grace at 155lbs

I did 23 reps and my split jerk is horrendouse. My feet barely move and it is like a strict press. I will work on this at oly.
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Old 07-17-2013, 03:52 PM   #209
Rachel Baratz
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Re: Thomas Workout Log

It just means you can put A LOT more weight over your head once you actually split your split jerk :-). You basically push pressed 155 a ton of times. That's strong work!
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Old 07-22-2013, 12:19 PM   #210
Michael Thomas
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Re: Thomas Workout Log

Thanks Rach... I need to learn to get under the bar.

7/22

Squat for 2

135 x 5
185 x 3
215 x 2
245 x 2
265 x 2
285 x 2 (5lb PR)
295 x 2 (15lb PR)

I tried not to let my ankle collapse and was very conscious about it the whole time. I was really happy with it.

Metcon: 7min AMRAP Burpee Muscle Ups

16 reps - I did strict muscle ups and it was the most that I have ever done in a workout. I think because I had a couple second break inbetween each rep. I failed on 17 and 18 and finished with 16. I wanted 20 and will work on jumping up to the rings in false grip. I stepped up to the rings everytime and that took some time to get the hook grip right.
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