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Old 08-05-2013, 11:26 AM   #31
Lucas King
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Re: 2014 Open Training

Decent day today, wasn't expecting much but felt smooth.

Aug 5
Warmup
Snatch
Warmups.... 193x1 203x0 203x1 208x1 213x1 218x1 223x0x2

Started out not so great, loosened up my arms and finished strong. 223 was just out front.

Clean and Jerk
Warmups.... 246x1 266x1 281x0x3 (2 Cleans)

Felt really weak from the start, cleans were really tough. Close on both jerks at 281. Happy though considering how my squats went!

Front Squats
Warmups... 266x1 296x1 266x2x2

These were terrible, I almost failed at 296. But PRd yesterday so can't expect to PR again
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Old 08-06-2013, 08:19 PM   #32
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Re: 2014 Open Training

Great day today, I've been doing a lot of constrasting showers which have helped a ton with recovery.

Aug 6
Warmup
Power Clean off blocks (Previous 1RM = 256lbs, 2RM = 236lbs)
Warmups... 226lbsx1 241x1 251x1 261x1 PR 268x1 PR 273x0x2 248x2 PR 253x2 PR 258x2 PR 263x2 (1 Power, 1 Full)

Felt great, weights just kept going up. Big PRs like this don't happen very often so looking forward to seeing the transfer to other lifts.

Clean Pulls
263x5x3

Easy.

Front Squats
Warmups.... 266x1 286x1 306x1 286x2x2

Tough but not too terrible. Would have liked more but oh we'll,

10min of Kipping MUs - 2/1/1/1 - 5 total

Really happy to finally figure out my false grip. I've been having trouble with it, I'm looking forward to seeing how this will progress with some practice. Also tore pretty bad on my last attempt.

4 Sets:
1min Max Kipping HSPUs
3min Rest
Score: 11/12/10/8

Starting to get much better at these, first two sets I opened with sets of 10 which the most consecutive I've done in awhile.
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Old 08-07-2013, 08:05 PM   #33
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Re: 2014 Open Training

Good day today, not the wod I was supposed to do but I didn't feel like running in the rain.

Aug 7
Warmup
Power Snatch off Blocks
Warmups... 186lbsx1 196x1 201x1 PR 206x0x2 186x2 191x2 PR 196x2 PR 203x2 PR 208x1+1 (1 Power, 1 Full) PR power and double

Felt great, really happy to hit such big PRs.

Snatch High pulls w/ 3sec eccentric
186x5x3

Easy

Back Squats
Warmups... 316lbsx1 336x1 316x2x2

Not as easy as I was hoping, but first time back squatting in awhile so not overly surprised.

WOD
Isabel
30 x 135lb Power Snatch
Time: 3:18 PR by 48sec from July 4

Felt great, I definitely have sub 3min in me. I had 2 failed reps and some faulty collars (adjusted them 3-4 times) which caused some lost time. Not overly gassed just hip fatigue.
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Old 08-08-2013, 08:45 PM   #34
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Re: 2014 Open Training

Tough workout today, it really sucked the energy out of me.

Aug 8
Warmup

5 Sets:
1min AMRAP C2B Pull-ups (Kinda kipped, very low pull-up bar so made it much harder than a regular kip), Scores: 14/12/11/10/10 = 57
1min Rest
1min AMRAP 40kg/88lb Power Snatch, Scores: 17/17/18/18/17 = 87
1min Rest
1min AMRAP Double Unders, Scores: 60/58/38/38/48 = 242
1min Rest
Totals: 91/87/67/66/75 = 386

Went pretty well, more muscle fatigue than anything. Girlfriend was PRing her snatch on my third and fourth rounds of DUs so ended up a little distracted then. Quite happy with the power Snatches, last time I did this type of thing I went 18/16/15/15 - 64. This time my first four rounds totalled 70., 10% increase isn't bad at all!

Did some little maintenance stuff after but nothing worth noting. I was supposed to Handstand walk but I was crushed.
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Old 08-09-2013, 09:09 PM   #35
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Re: 2014 Open Training

Nothing crazy today, just a quick WOD. I went out for supper with some coworkers a couple hours before and had some very unhealthy but awesome food plus an "adult beverage" so wasn't sure how it would go. Ended up doing really well and I feel much much better after having done it.

Aug 9
Very quick warmup

WOD - Repeat from July 17
400m Run
3 Rounds:
10 x T2B
10 x 20lb Wallball
10 x Burpee
400m Run
Time: 8:18 PR (Last time: 10:03)

Crushed my old time, my conditioning is getting much better. With a bit of a mental push I could have definitely gone sub 8.
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Old 08-10-2013, 04:30 PM   #36
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Re: 2014 Open Training

Was hoping for bigger lifts today, but not terrible.

Aug 10
Warmup
Snatch
Warmups... 191x1 201x1 211x1 218x0x4

Upper back felt weak from the start. 218 I locked everyone out they just kept crushing me.

Clean and Jerk
Warmups... 243x1 263x1 278x0 (Jerk) 278x1 288x0x2

Felt weak but pull was great. When I watched the video back I even pulled 288 high enough to power clean, I was just slow under the bar.

Front Squats
Warmups.... 286x1 306x1 326x0 286x2x2 266x3x3

Felt decent on the way up, but the drop down sets were terrible.
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Old 08-12-2013, 08:53 PM   #37
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Re: 2014 Open Training

Decent day today.

August 12
AM
Warmup
10min MU Practice
First 5min with rock tape on wrists. I had a lot trouble holding a false grip so didn't get any. After taking it off I got 3 singles before tearing again.

Front squats
Warmups... 286x1 301x1 281x2x2

Handstand walk practice - 10 attempts

Nothing crazy, had a lot of trouble. At most got 5 feet.

PM
Warmup
Power Snatch off Blocks
Warmups... 186x1 196x0 196x1 201x1 206x0x2 206x1 211x0 186x2x2

Focused on staying on my heels, felt weak but very explosive and form was great.

5 Sets:
30sec AMRAP Kipping Handstand Pushup - 11/6/6/5/5 - 33
30sec Rest
30sec AMRAP Kipping C2B Pull-ups - 12/10/7/6/8 - 43
Totals: 33/43 - 78

I went UB for 11 on first set for a PR, probably wasn't a great idea. But still went well. C2B pull-ups were kipped awkwardly because of bar height, moved my grip out on the last set of pull-ups and felt much better.
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Last edited by Lucas King : 08-12-2013 at 08:55 PM.
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Old 08-13-2013, 07:42 PM   #38
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Re: 2014 Open Training

Mentally fatigued coming into the workout so happy how it went considering, definitely have more physically.

Aug 13
Warmup
WOD #1
3 Rounds:
7 x 230lb Snatch Grip Deadlift
15 x 96lb Thruster
Time: 5:27

Not 100% saved some juice for the second one, also had trouble with the deads. My thumbs were killing me after the first set. Broke thrusters purposely they weren't too bad though, just slow transitions.

15min break

WOD #2
3 Rounds:
10 x 146lb Full Cleans
15 x Burpees
30 x Double-Unders
Time: 9:38

Same as above, transitions were very slow but once I started I moved well. Mentally drained.
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Old 08-15-2013, 12:33 PM   #39
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Re: 2014 Open Training

Not too bad of a day yesterday, seem to be ramping up a bit for the competition Sept 6/7. They announced their will be muscle ups and hinted that they could be on a pull-up bar.

Aug 14
Warmup
20min Practicing Bar MU Kip and working on form

It went ok, i touched my bellybutton on a few reps. Im sure Im capable I just couldn't figure it out. Lower pull-up bar also made it a tad awkward. There is a slight knurling on the bar so my hands hurt bad after.

WOD
5 Sets, 3min rest between:
On a 3min Clock,
400m Run
15 HR Push-ups
AMRAP T2B
Scores: 17/17/14/12/14

Run and push-ups were easy, I was consistently done push-ups in around 2min. T2B hurt my hands, And hips died. I'm getting better at them though.
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Old 08-16-2013, 09:42 AM   #40
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Re: 2014 Open Training

Great oly day yesterday. Feeling good about thing, also body weight has been creeping up to near 90kg lately. I decided its time to slim down a little for body weight movements and such. So Ill be fasting 24hrs once a week, most likely on a rest day. And hopefully judge eating better, I'd like to get down to around 85kg/187 by October 17 for a weightlifting competition. 89.3kg this morning.

Aug 15
Warmup
Snatches off the Blocks
Warmups.... 186lbsx2 196x1 206x1 216x1 223x0 223x1 PR 228x0x3 206x0x4 206x2x2

Locked everyone at 228 out just wasn't tight enough in my upper back and lost it. Felt good though. Not really sure what happened at 206 after but I got it figured out. Haha

Clean and Jerk
Warmups.... 266lbsx1 281x1 206x2x2 (after 301)

Clean
291x1 (Locked jerk out but collapsed) 301x0 (pinned) 301x1 PR

Finally cleaned 300lbs!!! This was great to get. I focused on pulling more on my heels which helped lots. Definitely more there with a better catch. Doubles felt terrible, I missed 256 after 301)

Front Squats
War ups... 281x1 291x1 266x2x2 246x3x2

Tired Happy with today though.
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