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Wednesday February 4, 2015

Walked one mile outside on the forlorn slushy streets of grey-ville (aka Cleveland) Yesterday's 340# squat was still with me...

Climbed four routes at Kendall Cliffs (5.0 to 5.1)

Climbing a route requires producing power for substantially longer than a snatch or C&J!

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[B]WU:[/B]
400 run
100+ SUs
10 leg swings, each leg, both ways
10 Air squats
20 sec fingertip plank
10 Push ups
10 Hollow Rocks
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Deadlift 2 reps EMOM 10 mins
then..

21-15-9
Ab Mat sit-ups
Strict Chin ups
Box jumps 30 in
Ab Mat sit-ups

315# for the 1st 5 and 225# for the rest.

Did 24" for the 21-15-9, 16:36

[I]The 315# DLs taxed the back and tennis elbow. 225# felt better. The chin ups were the choke point for this one.[/I]

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2/3 Powder day at Vail. 22k' vertical.
2/4 Powder day at Copper Mountain. 22k' vertical.
2/5 Powder day at Arapahoe Basin. 10k' vertical in 11" of fresh powder. My legs are toast...
2/6 Rest day. Heaviest activity was lifting skis for tuning and waxing.

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Friday February 6, 2015

Went heavy on C&J practice

stretching, mobility, empty bar drills

3x20kg
2x40kg
1x 50, 55, 60, 65, 70, 75, 80, 85, 90, 95

1x100kg
1x105kg (missed the jerk)
1x110kg
1x114kg (PR attempt) (missed the clean)
1x114kg (PR attempt) (made the clean, barely missed the jerk)

5x80kg
5x60kg

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Saturday February 7, 2015

Rest Day, really feeling yesterday's heavy C&J

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Sunday February 8, 2015

Lots of stretching and mobility work at the Shed o' Pain.

Some TGUs
Some light overhead squats
A few GHD movements
Some EMOM of KB snatches then KB swings
Lots of toe tapping.
Just trying to move around and get in a little work ahead of tomorrow's heavy snatch day.

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Monday February 9, 2015

Snatches with a clean grip experiment
5x20kg
2x40kg
2x50kg
2x60kg
2x65kg
2x70kg (pressed out the first one)
1x75kg
1x80kg (pressed it out)
1x82kg PR attempt, pressed it out
10x60kg

Then did some jerk squat practice, 30x60kg

Overall I am very happy with the clean grip snatch experiment. It is so much easier on my ankles, knees, and especially HIPS. Might be a sore in a few different places tomorrow but I think this approach has a future, and can keep me in lifting a little while longer.

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great work the last couple of weeks guys...like you would do anything less :D

just got back at 3:30 a.m. from 10 days in mexico.....lots of good food, rest, walking and a whole lot of doing nothing, and only gained 4 lbs

day 1,000 at the gym tonite so i decided to row 10,000m just to get back into the groove

46:18 and i don't feel bad at all.....back at it full tilt tomorrow:pepper::pepper:

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@cliff, 10k in 46 and change is a nice row!

Tuesday February 10, 2015

Walked to Ctown, about .85 of a mile downhill in the brilliant warm afternoon sunlight.

Mobility
Walking Lunges
Presses
Squats
Snatch Technique

Walked home, about .85 of a mile uphill in the cold dark Cleveland evening.

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[B]6 Feb:
WU:[/B]
400m run
100+ SUs
10 leg swings each leg both directions
10 Air Squats
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
6 min AMRAP
10 Toes to Bar
10 Hand release pushups

rest 10 mins

10 min AMRAP
20 pull-ups
20 wall balls

3 rounds + 9 TTBs
5 in rest
2 rounds + 8 pull-ups

[B]10 Feb:
WU:[/B]
400m run
100+ SUs
10 leg swings each leg both directions
10 Air Squats
10 Push ups

[B]WOD:[/B]
Power clean 3-3-3-3-3 reps
95#, 95#, 115#, 115#, 135#
Front squat 2-2-2-2-2 reps
135#, 135#, 155#, 155#, 165# (Cleaned from the floor)
Squat clean 1-1-1-1-1 reps
135#, 155#, 160#, 160#, 165#, 185#(F), 165#

10 Burpees (Yay! Burpees!!)

[I]I was happy about the 185# fail because I've never gotten it as high. Then I started thinking & missed catching the bar! Next time...[/I]