Training 10/19 – 11/18

10/19:

A. Snatch-grip deadlift + hang power snatch + overhead squat; build up to the heaviest set of 1.1.1 possible in exactly 10:00
B. “Rhiannon”, as many double-unders as possible in exactly 10:00

800m run
Heavy squat cleans up to 204
Heavy jerks up to 185 w/ emphasis on form

A. 147
B. 388 PR, but not thrilled with it.

10/20:  Sick.

10/21:  Sick.

10/22:  Sick.

10/23:

Went to CrossFit Lifetime Fitness in Mesa, AZ after battling a bad head cold for 3 days.

Worked on handstands for 10 minutes… then

AMRAP in 15 min:
200m of suicides, forward/backward running
5 slapping pushups
7 pullups
…10 rounds plus 3 slap pushups

Good crew with access to a gread welder. Their pull-up rig is the coolest I’ve seen.

10/24: Rest

10/25: Early morning WOD:

Went to a members-only workout area with 1 oly bar and a bunch of old folks.

A. Snatch deadlift, 3-3-3; 3:00 rest
B. Power snatch + overhead squat, 10 x 1.1; begin a set every minute on the minute
C. Glute-ham sit-ups, 50 total @ 2020; break into as few sets as possible

A. 185/195/205
B. All at 115, missed 3rd OHS
C. 5×5 strict TTB

Worked in some handstand practice in there too. Finished with some stretching and foam rolling. Still roughed up after last week.

10/26:

A. Shoulder press, 1-rep max in 4:00, starting from an empty bar
B. Tabata push-ups, for low score
C. Kettlebell swings, AMRAP in 4:00 @ 1.5/1 pood

A. 154 (PR)

B. 9

C. 80

Total of 243

10/27:

Pull-ups, 2 x AMRAP, to be completed in 3:00
Front squat, 2RM in 10:00, starting from an empty bar
Row, max calories in 1:00

A. 31 + 20

B. 245

C. 33

Broad jumps to 8’2″

10/28: Hour and 15 min of gymnastics. Rings, tumbling, & vault.

10/29:

A. Split jerk review/practice, 5:00 with PVC; focus on footwork
B. Clean deadlift, 3-3-3; 3:00 rest
C. Power clean & split jerk, 10 x 1; begin a set every minute on the minute
D. Toes-to-bar, 5 x 10-15; rest as needed

For all: Don’t remember the loads, but probably 225 for the Clean Deads and 175 for the PC/SJ. TTB were 15 AFAP.

10/30:  Nothin.

10/31:  Nothin.

11/1:  Nothin.

11/2:  Nothin?

11/3:

A. Back squat, build up to a heavy double @ 22X0 in 10:00

B. For time:
50 pull-ups
50 push-ups
50 sit-ups
50 squats

A. 245

B. 4:27

11/4:

Noon: 3 rounds, 2 min rest in between: 7 Clusters, sprint 50m down & back.
:45/:45/:50

evenin: attempt at 15×300# DL. Fail, 12 reps.
Then, for time:

3 rounds of:
35 double-unders
25 push-ups
15 pull-ups, CTB

6:55

11/5: Nothin.

11/6: Nothin. Odd.  Seems Like I’ve taken a lot of time off lately…

11/7:  Nothin.

11/8:  “CrossFit Total”

275 Squat

155 Press

350 Deadlift

780 PR
Max strict pull-ups: 17 PR

11/9: Nothin again? Gave up coffee… gonna try for 2 months caffeine free then ease back into it.

11/10: “Olympic Total”

145 Snatch

185 Clean & Jerk

Shitty, shitty numbers.

11/11:  Massage, haircut, & gymnastics. Pommel horse & tumbling.  Good front tuck.

11/12:

A1. Bench press, 3-2-1-1-1; 3:00 rest
A2. Ring rows, 5 x AMRAP; 3:00 rest
B. Row, 1600m @ 85%; no foot straps, focus on even pace and 25 or fewer strokes per minute

BP: 215/215/230/235F/235
RR: 13/9/11/11/10/11
Row: 6:05. 23-24 SPM, 1:56 pace

11/13 – 11/14: Army Drill. No activity.

11/15: Began a 6 week linear progression to try for 300 pound squat by end of year.

3×5 Squat: 235
3×5 Press: 115
3×5 Strict Pullup: 40 COVP

B. Clean + hang clean, build to heavy set of 1.1 in 10:00
C. Row sprints, 5 x :15 @ 100%; :45 rest

B. 145, worked on foot position
C. Max 665, Min 474

11/16:

10 overhead squats, unbroken
10 pull-ups

OHS & L-Pull-Ups
115/10
135F (9)/10
135/7
145F (7)/6
145F (2)/6

3×25 Pushups

11/17:

A. Worked on Push Jerks, foot position. Up to 2′s at 165 then 3×5 at 155.

B1. Ring dips, 5 x AMRAP; rest up to 3:00
B2. Abwheel rollouts, 5 x 5-10; rest up to 3:00
C. Double-under practice

B1. 22/20/15/11/14
B2. 5×10 at slower pace.
C. Worked up to max of 50.

Left shoulder tweaked from either the RD or PJ.

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