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Sunday October 13, 2013

"TGUs make BTUs"

10 rounds, not for time (which is good b/c it took much longer than the half hour I planned....)

5 GHD situps
5 GHD reverse situps
2 TGUs (one on each side)
10 box jumps

TGU weights went 10, 20, 35, 45, 45, 35, 20, 20, 20
Box height jumps went 10, 10, 13.5, 13.5, 17, 17, 20.5, 20.5, 24, 24

Then busted out a 30" jump!!
[url]http://www.coachseye.com/suT4[/url]

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Thanks JT.... Great job on the dubs.... I still can't get the hang of them


MONDAY– OCTOBER 14, 2013

Strength

Cleans-

4x3 up to 70%

4 x 2 @ 175

WOD
5 Minute AMRAP:

Power Snatch x 5 @ 115

Burpees x 10

Rest 2 Mins Then:


8 Minute AMRAP

Push Jerk x 10 @155

10 T2B

100 Meter Sprint

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10/8-10/12 Wendler 5/3/1+ Week
Shoulder press 140 X3
Deadlift 165 X7
Bench press 175 X4
Back squat 155 X7

Am pleased with my progress after the back injury. Taking it very slow and easy. All of your posts a week or so ago about self programming and being one's worst enemy describe me to a "T." Trying not to do myself in again. The chronic mild sciatica since the back injury is a daily reminder of the foolishness in overdoing it.

10/14 Deload week
Shoulder press 45, 60, 75 X10/ 90 X5/ 45 X10

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10/12 WOD
"Grace"
30 squat clean & jerks (135/95)
8:27.

The squat part was a real kick in the pants. A little janky on some of the squats. Toward the end I had to power clean then front squat. Failed one jerk at the end so there was one extra power clean in there. Last time I did squat clean Grace was about 3-1/2 years ago, and I did it at 105.

Claw

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@Claw, does Grace really require a squat clean? Or just a C&J????

Monday October 14, 2013

Front Squats
5x45
5x95
3x145
3x195
4x195
5x145

RDLs
6x95
6x145
3x145

Metcon
10 muscle snatches, 85#
40 dubs
10 muscle snatches, 85#
50 dubs
10 muscle snatches, 85#
60 dubs
13:01

That's a lot of dubs. Longest streak was 47 in a row. Shortest was 1...

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JT, no, Rx Grace is just a clean and jerk, i.e. power clean is OK.

My coach just decided to mess with us. We knew Grace was coming for weeks -- it is our quarterly Challenge. But about 15 minutes before the first heat, he surprised us with the requirement of a full squat clean.

Claw

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10/15 WOD
A. EMOTM, 8:00, 3 Hang Power Snatch (moderate load, perfect form)
85 (just right)

+
AMRAP 20:00
15 Russian KBS
30 Single Jump Ropes
20m Broad Jump
12 rounds @ 2 pood.

All kbs rounds straight through except a couple in the middle. I started really popping my hips and that made the straight sets doable. Single jump ropes clearly the active rest here. After first couple sets of broad jumps, modeled Chris Chan and just hopped, about 8 hops per 10 meter length. Really sped things up.

Claw

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TUESDAY– OCTOBER 15, 2013

Strength

Heavy Deads- 6 x 5 Progressive Load- Last 2 Sets @ 405

WOD

3 RFT:

Deads x 10 @ 275

Chin Ups x 20

Dubs x 40

That was a lot of dead lifts....my grip was toast on the last set of chin-ups!!!

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great work as usuall guys

back at it after a nice thanksgiving break/camping trip (where there was no cell phone service nor internet available:) )

last nite at the gym

4 rounds

7 ring rows
7 24 kg kb russian swings
7 24 kg kb goblet squats

2:48

100 decline body held parrallel to floor dbell press 5 lbs (20,20,50,10)

150 single red band pull aparts

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Awesome stuff guys!! And Happy Thanksgiving Cliff!

[B]15 Oct
WU:
@ Base Globo[/B]
.555555556mi run
100 SUs
10 Leg Swings
10 Air Squats
10 Forward lunges
10 Reverse Lunges
10 Push Ups
10 sit Ups
20 DUs/DU Attempts [I]I did 4 with SUs in between then 5 with SUs in between TWICE!!:kicking0:[/I]
10 Good Mornings 18#

[B]WOD:[/B]
AJ Complex:
20 Hip Ext GHD
20 TTB
20 Back Ext GHD
20 GHD Situps

4:07

[B]16 Oct:
WU:
@ Base Globo[/B]
.55555556mi run
100 SUs
10 Leg Swings (both legs, both directions)
10 Air Squats
10 Push Ups
10 sit ups
10 DU/DU attempts [I]Couldn't repeat yesterday's DUs! :shrug:[/I]
10 45# presses

[B]WOD:[/B]
3 RFT:
10 Power Cleans (135, 95#)
10 Burpees (Yay! Burpees!!)
9:30

[I]This was tough. I could only string 3 together. Mostly, it was 2. This one left me on the floor![/I]