Tuesday + Today W1/D2&3

Tuesday's Workout:
AM:
A1: Ring dips 2-3 Reps @ 65,75,85#(2)
A2: Supinated Pullups (chin ups) 2-3 reps rest 3 min
Ab work

PM:
Snatch @ 85% 1x4 sets @140
Clean and Jerk @ 85% 1x4 sets @195
Front squat 85% 2x3 sets @220

Today's Workout
AM:

A. Dead Lift - 3 x 3 @ 80%; rest 2 min @335#

B. Clap Push Ups - 10 reps x 3; rest 1 min

C1. Dead Lift @ 10X0 - 155#/100# x 6; rest 2 sec

C2. 9 push ups; rest 2 sec

C3. 12 box jumps - 24"; rest 3 min x 3

- all fast and explosive.  So fast even that the gym manager lets say, told me members were threatening to cancel due to the excessive noise in the gym.  Oops.  

PM:

Snatch @80% 1x4 @ 135

Clean and Jerk @ 80% 1x4 @ 185

+

Build to heavy snatch.  Hit a new PR @180#  JACKED about this.  My goal for the year was BWT, now it's to hit 200#

"If you always do what you've always done, you'll always get what you have always gotten." 

Sometimes it takes that little extra to realize some great potential.  If you find yourself saying "what if" - do it.  See what happens.  Are you feeling reckless?

Nik

Metcon WOD + Oly W3/D3

Today's Workout:
Heavy pressing - 3x3 @135,140x2 sets.  This is 90 and 93% of my current 1RM
+
5 Rounds for time @90-95%:
6 Hang Power Snatch @ 75#
12 Pullups
24 Double Unders
12 Hanging leg raise
6 HSPU
Time: 11:11
- eh took it easy'ish - HSPU and leg raises seemed to take a freaking eternity.  Not so much a lung burner as a muscle fatigue WOD.  Heavy press really kind of killed everything I had I'm thinking.  Always learning

PM:
Power clean + FS + Clean + Jerk (5 sec hold)
@175x3 sets, 185#x2
Snatch @65% 3x5 sets
@ 95#
+
Tested out the games wod for fun - moved at about 85%, 3 rounds in 6 minutes.


Nik

Oly Cycle W3/D2

Today's Workout
AM:
Muscle Snatch 3x3 @ 75#,95,115(sketchy)
Back Squat @ 255 x 3 reps x 5 sets + 5 24" box jumps after every set; rest 3 min
- felt solid, BJ easy, squats got a little heavy towards the end

PM
A: Power Snatch + OHS + Snatch (2 sec hold @ bottom of OHS/SN) rest as needed
@ 115#x3 sets, 135#
B: Push Press + Behind Neck Jerk + Jerk
@ 135x2 sets, 155#x2 sets, 175# (felt solid, PP a little heavy)
+
Double Under work - got a set of 100+, then worked speed at sets of 20/30

Good day today, double unders really coming along nicely.

A creative man is motivated by the desire to achieve, not by the desire to beat others
- Ayn Rand



Nik

Olympic Lifting W3/D1

Workout:
Snatch Segment Pulls - (1"+Knee+Hip+ Finish) + Snatch Pull (1+1) x 2 x 5
@ 185x4, 205#
Flat foot High hang snatch pull 5x3 @ 105#
Jerk Dip Squat 5x3 @ 225#x3,245#x2

+
15 Dips + 15 High Leg raise x 2 sets
10 pullups + 15 HLR
+
150m Row x 5 sets at 85-100%


Nik

Pride is the recognition of the fact that you are your own highest value and, like all of man’s values, it has to be earned.
- Ayn Rand

PR Saturday - W2/D5

Today's Workout:
Build to heavy single in Snatch and Clean and Jerk
PR - 165# (5#)
PR - 220# (5#)
+
Pause Back squat - 245# 3x3
Back squat 5x3 @195#
+
some ab work

Feelin' good about the PRs great day here in MI.

"I wanted to become the seeker, the aroused and passionate explorer, and it was better going at it knowing nothing at all, always choosing the unmarked bottle, always choosing your own unproven method, armed with nothing but faith and a belief in astonishment."

Pat Conroy

C&J, W2/D4

Today's Workout:
Warmup - hang muscle snatch+backsquat+snatch balance+snatch press.  Repeat a few sets, get warm
A:  3 segment clean pull - (1"+knee+thigh+pull) + clean pull (1+1)x2 x 4sets @225#
B:  Clean and Jerk - 3+1 x 4 @135#
C:  Snatch grip push press 3 x 2 sets @145# + Snatch grip press 5x3 sets @75#
+
Ab work - 20 situps + 20 @10# + 20@15# + 15 KTE

Notes:  Very weak pressing from snatch grip behind neck, not sure why.

St. Patty's day, don't pinch people who aren't wearing green.  It's just stupid and we all want to punch you in the throat...haha

If we aren’t engaging in the deep, inner work of self-examination, we may not be aware of the real substance of our lives


Nik 

OPT + Oly W2/D2

AM:
5 sets
5 Clean and Jerk @135#
10 burpees
15 pullups
rest 6 min
all sets between 1:12-1:15

PM:
Power Snatch + OHS + Snatch (2 sec pause in bottom)
@95-115#
Snatch 3x5 @ 95#
Jerk dip squats about 225# 5x3

Then,
Decided to test AMRAP Double unders - got 100+, didn't feel like going any more.  About time

Grandpa Gene

Today my grandfather passed away after a short, but hard fought battle against cancer and a myriad of other problems.  May he rest in peace and in a better place.  I Love you Grandpa Gene, wish I could've been a better grandson to you...

AM:
Run 45 min at 60%max hr.  Not sure mileage but felt "fun" Reminded me of training for the marathon all over again...blah
Post wod fuel: 24g P/40g C (Sweet potato, .5 cup homemade apple sauce)

PM:
Snatch DL @135#
Drop Snatch w/ bar for technique
build to heavy snatch - 145# PR I guess, never tested

WOD:
12 min AMRAP
12 Wallballs
12 back extensions
12 DU
11 rounds.  Felt good to push.

Post WOD fuel:  40g P/50g C