Snatch and burpees

Today's Training:
A: Snatch 3x3
B: Weighted Pullups 4x2
+
Max burpees in 5 minutes

Results:
A: 125,140,155#
B: 55,65,68,72.5
+
84 burpees.

Good day of training.  Snatch was fast and relatively light today.  Weighted pullups were very easy.  Toughest part of the burpees was my shoulders starting to give out.  100 in sub 5 is coming soon.

"In the absence of guidance and orders, try and figure out what they should have been..."
- Anonymous

Nik

"Danny", IF, MAP training

Saturday's Training:
Hero WOD "Danny"
20 min AMRAP
30 Box Jumps, 24"
20 Push Press @ 95# (Rx weight is 115#, shoulders were smoked from the week)
30 pullups

Results: 4 rounds + 30 box jumps.  Hands tore in 3 places so couldn't go hard towards the end.

Monday:
MAP training:
1 min @85-90% run
1 min rest
x 8 sets
+
100m sprint x 2 sets, 3 min rest
+
Dick around with the handstand in the sand.  I suck at this haha

- Good training, worked POSE form while running.  Sprints didn't go well, knee pain on second one so shut it down.  All done on sand barefoot in the beautiful sun!

Thank you to all men and women who serve this great country and do the things most of us would never dream of doing.  Everyday you fight for people whom you do not know, to protect the freedoms which we hold so dear.  Thank you.

70sbig.com said it best...Read Post Here

Heavy lifting + rowing

AM:
A:  Build to a heavy single in Snatch
B:  Build to heavy single in Clean and Jerk

PM:
A: Clean + press, 1.2x4
B: OHS 3x3
+
500m row for time

Results
AM:
A: 190#
B: 225#

PM:
A: 135 for all sets
B: 135, 155, 175#
+
Time: 1:29.2

AM session was terrible.  So slow today and just CNS fried from DT.  A very frustrating session but nice to know that I didn't let my mind beat me.
PM was better.  Press felt very strong and overhead squat felt good, a little heavy towards the end but good.  Row was great for me today.  Tried a different strategy of slowing a little early and then smashing the end.  Had a bit more in me as well.

"Most men fail, not through lack of education or agreeable personal qualities, but from lack of dogged determination, from lack of dauntless will"
- Orison Marden


Nik

Man on Wire

Recently watched the documentary titled, Man on Wire.  It chronicles Frenchman Phillipe Petit's amazing story of how he tight roped between the Twin Towers.  It took over a year in the making to pull of the "crime" and it's simply inspiring.  A life changing story of how a man had a dream and made it become a reality through his relentless refusal to give up.  My favorite scene (aside from whenever Phillipe would recall the event as he's a wonderful story teller) is when he is walking the rope (keep in mind 110 stories high) and he bursts into a smile. Then proceeds to lay down, I'll repeat, lay down, on the rope. Um...What?  It was the perfect depiction of an individual completely at peace knowing they had achieved their dream.  Simply amazing.

The story serves as an example for all of us to live by -  Have a dream, pursue it to the point of insanity, never refuse to give up, forget the nay sayers and do something no one else dares to try.

"It's impossible, that's sure.  So let's start working."
- Phillipe Petit

DT

Today's Training:


AM:
A: Jerk Dip squat - 100,110,120% max jerk
B: Clean pull from blocks - 65,75,85% max clean
C:  Deadlift Wendler 3s


PM:
DT
5 rounds of:
12 deadlift
9 hang power clean
6 push jerk 
@ 155#


Results:
AM:  
A: 245,275,295#
B: 165, 195, 215#
C:  370# x 6 


PM:
TIME: 11:05.  Paced too much.  It's was pretty heavy for the jerk.  First time doing DT now I know what to expect and will do better next time. 


Mobility: 2 min/side of shoulder external rotation with KB + band distraction.  Also, Heel cord stretch + band distraction, 2 min/side. Ice bath 15 minutes post DT.


"Life should be lived on the edge of life. You have to exercise rebellion: to refuse to tape yourself to rules, to refuse your own success, to refuse to repeat yourself, to see every day, every year, every idea as a true challenge - and then you are going to live your life on a tightrope."
- Phillipe Petit from Man on Wire




Nik

May 23 + Today

23rd
AM:
A: Hang Clean @ 65,75,85%x3x3
B: Bench Press Wendler 3s
- HC: @190# workset
- Bench: @185#x9

PM:
AMRAP 15 min
10 burpees
2 rope climbs
20 kayaks (russian twists) @35# KB
Results: 8 rounds + 2 rope climbs.  This sucked.  need to work on rope climb skill.  Took it less than 100% effort

Today:
AM:
A: Snatch Pull
B: Power Snatch
C: Wendler Squat 3s

PM:
3 rounds
400m run
20 pistols
12 pullups

Results:

AM:
A: Work set @ 3x3 @ 180#
B: Work set @ 3x2 @ 135#.
C: 270#x5 reps.  Could have gone a few more but trying not to burn myself out

PM:

Friday and Saturday

Friday's Training:
AM:
Power clean + Jerk 3,3,3
@ 155,175,195#
Front Squat  5 x 3 reps
@205 - focus on perfect upright posture

PM:
3 rounds
5 DL @325#
10 Burpees
20 Double Unders
TIME: 2:45

Saturday:
For time:
1500m row
25 hand release pushups
25 boxjumps
25 Wall ball
1000m run
20 ring dips
20 Overhead lunge
20 pullups
500m row
15 HSPU
15 Front squat @ 95#
15 t2b

TIME: 22:40ish
- took forever and took it a little easier probably RPE of 90-95%

"What would you attempt to do if you knew you could not fail?"


Nik

mmm....bacon

Title has nothing to do with today's training...other than the fact that I'm cooking bacon while writing it

AM:
Power Snatch from blocks (deloadish) @60x3,70x3,75%x3x3
Squat Wendler 3s

PM:
10,9,8...2,1 of:
KB clean and Jerk @ 1.5pood
KB swing
Goblet Squat


Results:
AM:
Power Snatch @95,105,115#.  Worked on receiving it weightless and speed through the middle
Squat @ 210x3,240x3,270x5*
-  Keeping up with staying 2 shy from failure as I have a tendency to blast myself


PM:
Time: 7:07.  Felt solid.  Couldn't quite get to full extension at the top, shoulder kept popping and didn't wanna aggravate it.


Mobility:
External rotation with kettlebell + band distraction
Hip external rotation + some hunting around
Light rolling of pec major and minor

Presses + running

AM
Strength
A: Snatch grip press, 5 sets of 3 
B: Clean from blocks at knee 3 sets of 3


PM 
Metcon @ 90%
100 yd run
9 push press @95#
9 Toes thru rings
200 yd run
15's
400m run
21's
800m run
TIME: 10:46.  Took it easy on the metcon today.  Legs feeling heavy.  Ran at about 85-90% til last 150m full sprint.  9s were unbroken, 15s were broken in half, 21s were broken in 3 sets.  Good breathes between.  Shoulders smoked from yesterday.  Overall, good day


"Far away in the sunshine are my highest inspirations. I may not reach them, but I can look up and see the beauty, believe in them and try to follow where they lead."
 – Louisa May Alcott


Nik

Amanda + burpees

AM:
Strength
A:  Snatch + OHS 3 sets of 2
B:  Jerk @60%x2, 70x2, 80x3 sets of 2
C:  Halting Clean Deadlift 60%x3,70%x3, 80%x3x3

PM:
Conditioning

"Amanda"
9-7-5 of Snatch @ 125# and Muscle ups
rest 2 minutes
AMRAP burpees in 1 Minute

Results:
AM:
A:  @115,125,140#
B:  @155,175,195#
C:  @165,185,205#

PM:
TIME: 6:52.  Had to move around a bit so that took a little off.  New to moderate weight snatching in a metcon.  Tried to focus on good reps.  Muscle ups did 5/4, 4/3, unbroken.
+
23 burpees.  Shoulders were smoked!

Good training day!

"The harder the conflict the more glorious the triumph."
- Thomas Paine

Nik

Move Large Loads Quickly

Yesterday's Training:


In a team of 2, 2 rounds of:
Push 250# on the prowler 80yds (40 uphill/40down)
Tire flip 100yds (50up/50down)
4 hill sprints (big f'ing hill)
6 rope climbs


Results:
19:01 - Stephanie and I kicked some serious ass on this.  Prowler was much tougher than I thought it would be, but we got 'er done.  Fun training day.


"What you get by achieving your goals is to as important as what you become by achieving your goals."
- Ralph Waldo Emerson


Nik

Short and Sweet

Thursday training - active rest day with gymnastics


Today's training:
Part 1: Squat Wendler, 5's
+
Tabata burpees
rest 1 min
AMRAP 5 min of 
8 hang power snatch 
8 Knees to elbow
@ 90-95% effort


Results:
Part 1: @195x5,225x5,255#x8
+
Low burpee set was 7
and
4 round + 4 snatch.  Felt good but was feeling pretty destroyed from Wed training.  Turned out to be a much more CNS demanding workout than I had anticipated.  


"What lies behind us and what lies before us are tiny matters compared to what lies within us”
 – Ralph Waldo Emerson




Nik

Learning

AM:
A: Snatch balance 3x3 (technique focus) 
B: Clean pulls @70x3,80x3,90%x5x3
C: Bench Press; Wendler 5s


PM:
5 sets:
5 Power cleans @155#
20 Double unders 
5 Jerks  @ 155#
10 pullups
rest 90 seconds


Results:
AM:
A: @95,115,135#.  Felt solid
B: @185,205,230#x5 sets of 3
C: @135x5,155#x5,175#x10
-  Solid AM training.  Felt good and strong today


PM:
Finished at 13:09 or something around that.  Good time for me
- Started the pullups with chest to bar pullups but last 2 sets were COVP.  For some reason the brain said it was too tough and switched to COVP.  Not happy with myself.  I sacrificed the difficult for something easier and mentally fucked up.  This will not happen again.  
- Also, I sacrificed good form on the jerks for time and trained bad habits.  This too will not happen again.  


Learnings today:  The clock is not  the end all be all.  If you're going to challenge yourself, don't quit on it.  Never sacrifice good form for a faster time.  




"It is only when we forget all our learning that we begin to know."
- Henry David Thoreau 

Deadlift, AMRAP 12

AM:
Strength
Power snatch @60%x3,70x3,80 3x3
+
Deadlift Wendler 3x5+

PM:
AMRAP 12 min
100m run
12 KB snatches @ 35#
10 Box jumps @ 24"

Results
AM:
Power Snatch @95,105,115# 3x3
+
Deadlift @275x5,315x5,350x7 reps

PM:
10 Rounds + 75
- KB was for form vs strength due to lack of technical skill.  Very light but taught a good lesson in breathing.

Overall great day today


“There is no chance, no destiny, no fate,
Can circumvent or hinder or control
The firm resolve of a determined soul.
Gifts count for nothing; will alone is great;
All things give way before it, soon or late.
What obstacle can stay the mighty force
Of the sea-seeking river in its course,
Or cause the ascending orb of day to wait?
Each well-born soul must win what it deserves.
Let the fool prate of luck. The fortunate
Is he whose earnest purpose never swerves,
Whose slightest action or inaction serve,
The one great aim.”
- "Will" By Ella Wilcox


Nik

Press + Metcon

Wendler Press 3x5 reps
+
For Time:
250m row
50 squats
10 press @ 95#
50 squats
10 PP
50 squats
10 PJ
250m row

Results:
95#x5,105#x5, 120#x9 reps
+
6:45 Time.

- Press - will stop 2 reps shy of failure next time.  Last one was a little sketchy.

-  Probably could have pushed the row a bit more than I did and the first set of air squats could have gone a little harder on.  Overall happy, wanted sub 7 and got it.  


"Success is not measured by what a man accomplishes, but by the opposition he has encountered, and the courage with which he has maintained the struggle against overwhelming odds. Not the distance we have run, but the obstacles we have overcome, the disadvantages under which we have made the race, will decide the prizes."
- Excerpt from An Iron Will




Nik

Kanadian Killer

Training:

"Kanadian Killer" - modified

1000m run

20 pullups

30 Hang power clean & Jerk @95# (orig was 1.5 pood KB C&J)

20 pullups

1000m run

Results: 12:25.  Felt ok, feeling a little beat from all the junk I ate last night.  But overall, happy with the effort.  Good pacing strategy, second run was brutal. 

"Deep into that darkness peering, long I stood there, wondering, fearing, doubting, dreaming dreams no mortal ever dared to dream before."

- Edgar Allen Poe

Nik

"Jeremy"

Yesterday's Training:
Deadlift 1x5 @350#
+
"Jeremy"
21-15-9
OHS @ 95#
Burpees


TIME: 4:44


Good day yesterday.  Celebrated my birthday dinner and pigged out! 


"It's not what you are that holds you back, it's what you think you are 
not." 
- Denis Waitley'


Nik

Last 2 days

Training yesterday:
in 15 min find 1RM clean
-255#, 10# PR
+
2 min AMRAP - wallballs
- 49
2 min AMRAP - KB swings @55#
- 51
2 min AMRAP - Box jumps 24"
- 65
2 min AMRAP - Row for cals @ 5 damper
- 41
A 1 min rest between each 2min AMRAP


Overall, happy with it.  Didn't pace very well with wall balls, thought I'd fatigue in the 2 min but realized afterwards that it wasn't that long and should have just kept going.  


Training today:
Gymnastics stuff (active rest day)
- handstands
- ball up to inversion + L sit to inversion
- muscle ups and skin the cat
- front lever progressions
+
MAP 3 training:
1 min on/1 min off (active walk) @80% roughly x 8 sets 
- done on beach, hard sand.  
+
Z1 running to cool down for about 8 min or so


Good day of training


"Man is buffeted by circumstances so long as he believes himself to be the creature of outside conditions. But when he realizes that he may command the hidden soil and seeds of his being out of which circumstances grow, he then becomes the rightful master of himself."
- James Allen, As a Man Thinketh

Goats

Training:
Back Squat (deload) 40,50,60%
@135,165,195# x 5
+
Metcon:
3 rounds
400m run
12 strict pullups
12 pistols total
12 HSPU (shoulder width apart)
400m run
9...
400m run
6....
Time: 14:09
not happy with this, but pistols and HSPU are huge goats.  That's the frustrating part, I could keep going but muscles refused to continue.  This is why we train, fix the stuff we suck at to get better.  "Onward and Upwards"

Nik

"The great thing in the world is not so much where we stand, as in what direction we are going."
- Oliver Wendell Holmes

Jerk + Metcon

Training:
Jerk 2-2-2
@ 155,175,195#.  Felt fine but need to work on less noise and finishing the drive (full hip extension)

Metcon:
4 rounds:
7 ring dips
14 V-ups  (Haven't done these in forever and forgot how to do the move.)
21 double unders
Time: 4:35

Felt good today, hot in LA so adjusting to different environmental changes.

Nik

"He who understands how will always have a job; he who understands why, will always be the boss."
- Anonymous

We got him...

Announced around 8pm PST, "Osama Bin Laden is dead."

10 years after 9/11, we finally got him.  To the men and women who fight for this great country, I thank you.  Day in and day out you all do things I would never imagine I could do, thank you for all that you do.

The individuals unofficially responsible for the killing of Bin Laden are the Navy SEALs, Team 6


"The members of Team 6 are all "black" operatives. They exist outside military protocol, engage in operations that are at the highest level of classification and often outside the boundaries of international law. To maintain plausible deniability in case they are caught, records of black operations are rarely, if ever, kept."




Read more: http://www.businessinsider.com/the-team-that-killed-bin-laden-seal-team-6-2011-5#ixzz1LD91y5Qy

So we got him, now what?  I posted previously after great success to tighten the helmet cord.  This is one of those times.  The US cannot become complacent with his death and we must prepare for a counter attack.  Al Qaeda is going to be pissed and we must be ready.  But this is a great boost for the troops' moral and a great day in history.

To those men and women who have lost their lives in service for this great country, I thank you! Your death will not be in vain.  To those who lost their lives that fateful day, you will never be forgotten.  Blessings to your families and may peace be with you.


Nik

Intrepid Powerlifting meet

Back home now!!! 80 and sunny.


Took part in the Intrepid Powerlifting Meet yesterday.  Very pleased with my results considering less than optimal conditions.  But, still need to work on some things.


Squat: 310, 330, 355(miss)  Got reckless here and paid.  Should went for 345.
Bench:  205, 220(miss, no pause), 230.  Had plenty of room to go heavier but wanted to make sure I made it.  PR anyways.
Deadlift: The meet doesn't start til the bar hits the floor right?  420, 440, 460.  All fast and relatively easy.  Had 2 PRs there at 440/460.  


Need to work on building that squat and Bench.  Want to alter my starting position for the deadlift to use less erectors and more hamstrings.  Great day though


Nik


"Opportunity is missed by most people because it is dressed in overalls and looks like work."
- Thomas Edison