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11/26 workout

AMRAP 20
SBCC stadium stairs
10 push ups

11 rounds + up + partway down.
SBCC stadium has 42 rows and 84 stairs. That was 1,008 stairs. Beautiful day!

Claw

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11/28 WOD

AMRAP 20 Min (3 min work/ 1 min rest; continue where you left off after the 1 min rest)
3 Handstand Pushups
6 Power Cleans (135#/95#)
9 Pull Ups

7 rounds as Rx'd
With 3 on, 1 off, this really was 5 rounds of 3 minutes of work, then 1 minute rest. Was able to blast through the HSPU's well. Working on getting head all the way down to one pad. 135# power cleans continue to be hard. With that much weight I am not nearly explosive enough, so I end up muscling the bar up and catching with my back arched too many times. The occasional reps where I do stick it properly are really satisfying, so I know good reps are in there somewhere. Pull ups were tough after all the exertion of the power cleans. I did one round straight through, otherwise 4's and 5's or 4's and 4's and 1's until the end when it was 3's. Finished 7th round with 5 seconds left.

Claw

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Boy, it's been close to a month since my last 6AM class.

Hand stand progression( toes on box): 12-10-9-8-8.
Snatch review.

5RFT w. 6 min. rest in between sets:
5 snatch (95), 5 power cleans, 10 burpees to standing broad jump. Record total time.

Scale: jump in place w. 95#. Total time: 29:13.
Great welcome back by class. Good to be back.

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Welcome back Pat. Its got to feel great.

WU:
Core routine
10 power clean and jerks with 45 lbs
10 power c&J @95lbs
10 power c&J@135lbs
10 power c&J@155lbs

3 sets shrugs 225lbsx5

4 mile run.

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11/28
max O/H squat 95/115/135
7x3 hang snatch 3x3 @ 95 4x3@115
100 good mornings 20/30/25/25

WOD 5 rounds
10 pullup
row 200m
10 thrusters @ 95
row 200m
30 jumprope
row 200m

30:20

m/57/180

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tonite

buy in

400m run
25 green band standing good mornings x 5
400 m run

wod

30 185lb front squats

4:51 my legs were glad when this was over

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Not been diligent lately, slightly tweaked ankle (long time) so It has stopped me from squats, jump rope and a few other things. Have some bands ordered the stretching, foam rolling and such not working.

Tried wod with squat ankle felt it was collapsing so I did machine leg press.
Kept going up from 240# or so one rep one plate at a time, go up to the stack 420 or 440#

Today 5000 meter row.

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Helen scaled
10-9-8-7...

DL 225, bench 135, clean 75 (first 4 or 5 were HPC then on to squat cleans to finish)

16:10

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11/29 WOD

Overhead Squats: 10 – 3 – 10 – 3 – 10 – 3
For this workout you are trying to find your 10 rep max and then your 3 rep max.

95f-115-95-125-115-135
This was the most fun I've had in class in months! Great group, 12 guys, Christina the only girl and the coach. Great job keeping us on task! Worked with James and Augie.

What a funny thing expectations are. I think this was the first time I've 10-repped 115. Also, about a month ago I hit one OHS at 135 for a PR and was stoked. This morning I three-repped 135, but looked around and saw the amazing numbers every else was putting up, and now I feel like I need to get body weight up at the risk of my very manliness! Oh well, these are the kinds of situations I thrive in, so I'm hopeful for some big successes in the not too distant future.

Claw

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Been a bit lax with my postings...apologies all around.

11/28

For Time:
20 Squat Cleans 155/105 (I did 95#)
200 Double Unders (400 Single Unders)
10 Power Cleans (95#)
200 Double Unders (400 SU)

14:33

Felt as if my power clean is cleaning up. We have an olympic lifting coach who visits occasionally and I have started to practice on my own. We'll see...