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Sunday December 6, 2015

Squat Day

stretching and mobility, then...

OHS to 135# (went 1 for 3 at 135#)

FS to 255# (went 1 for 1 at 255#) (PR is 265)
BS to 300# (went 1 for 1 at 300#) (PR is 360)
Haven't done a heavy back squat in a long time

My legs are tired...

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Nice Work!! Will be 52 on X-Mas Day. Found this group and thought I would contribute. I've been doing X-Fit for about 2.5 years. I was hitting it pretty good 5-6 times a week, but found that was a little too much. Now my goal is to hit it 4 times a week. Occasionally I do 5.

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Friday Dec. 4 2015 Activities

Mobility Work…….

WarmUp
Run 400M
10 Lunges
10 Ring Rows
10 Sit-ups
10 Cradle Rocks
10 DB Presses
10 Wall Push-Ups

Weights- Free Day I chose Dead-Lift
8 @ 135
5 @ 165
5 @ 195
5 @ 225
3 @ 275 (325 is my Max)

WOD
"Fight Gone Bad"

3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP, 75/55
1:00 BJ, 20
1:00 Push Press, 75/55
1:00 Row for calories
1:00 Rest

Used 14lb WallBall and 55lb bar. I got 260. Rest Sat & Sunday

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@Patrick, welcome!

Monday December 7, 2015

Walked over to CTown (which is about a mile) on a very nice late fall day.
Stretched, mobilized.

Squat Snatches
5 for 5 at 45
5 for 5 at 75
3 for 3 at 95
2 for 3 at 115
0 for 2 at 135

Split Snatches
2 for 2 at 135
1 for 1 at 145
1 for 1 at 155
missed 165 and 176 (176 is the Ohio record for my age/weight) (I want to break the record at the Arnold in March, 2016)

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Patrick!:welcome:

Yesterday:
Optional WOD - 25 minute trail waddle

Today:
M day
25 minute spin bike while watching the invitational

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JT I split snatch as well, I learned about it from Kevin Rodgers and he got Jim Schidt (sp?) to send me some stuff on how to split snatch. I'm to darn inflexible to learn how to squat snatch.

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Patrick - :welcome:

Great stuff guys!!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
5 Pull Up negative holds

[B]WOD:[/B]
Build to 1 rep Max squat Clean
Then…
4 rnds:
5 cleans 135
10 burpees
15 GHD sit ups

Got an easy 165#, but I couldn't get any more!

14:05

[I]I'm kind of bummed that I couldn't get higher than 165#. At least it went up easy. The metcon wasn't bad. I was able to pull the first set of cleans pretty quick, but got slower with the remaining rounds. Not a bad WOD.[/I]

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Thanks for the Welcome All.
Monday Pearl Harbor Day Dec. 7 2015

Mobility work……….then peddled the Dyno-Glider for 8Minutes

Snatch Accessory
A. 5×1 Snatch Balance Climbing
B. 5×2 Snatch Grip Deadlift, climbing – pause for 5 seconds 2″ off the ground
or
Deadlift 5 5 5 5 3 I did Strict Press
Press 5 5 5 5 3

Conditioning
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95 scaled to 95lb
15 Burpees
20 Kettlebell Swings, 53/35 scaled to 44lb KettleBell
25 Wallball Shots, 20/14 scaled to 16lb wallball
3 Minute Rest

I made it 4 rounds in 32:58, we had a 35Min time cap. This is a good one!!! Tuff.

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Patrick - Awesome Pearl Harbor day WOD!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
21-15-9:
KB snatch right arm 1 pood
KB snatch left arm 1 pood
pull-ups

9:46

[I]I'm not the best at KB Snatches, but I was able to do the 21 straight through. This went pretty easy. I was getting the KB Snatch groove. I ended up about 3 min slower than one of the box firebreathers. Not a bad WOD![/I]

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@Andrew, I'm going to stick with the squat snatch experiment through the end of the month and then decide whether to keep at it in January or to go back to the split. My motivation is that I qualified for the World Cup and the World Championship and to be competitive I have to improve my snatch. The C&J is competitive, but the snatch is 10-20kg below the guys who win. We'll see how much progress (if any) is made and then work on the plan for Tokyo (April) and Germany (October).

Tuesday December 8, 2015

Back was feeling a little stiff/tweaked, so...

Walked a mile, including the big hill near my place.
Stretched for half an hour.
Threw a ball against a wall, kicked a ball against a wall, juggled, worked on eye hand co-ordination.