12/7
90 minutes gymnastics training
had some breakthroughs today. Freestanding and handstand walk felt much improved. Tumbling, flexibility, cartwheels, and roundoffs. Can't wait for the next sessoion!
5 rounds
max reps BW bench press (163#)
max reps pullups
5/20-4/20-4/20-4/20-5/31
total: 133 RX
*First time doing this. As far as strategy goes, for next time would probably try and push to hold 5 reps bench press each round and go for 25 pullups/round. We'll see...
in 12 min establish 1RM thruster
205#
*had more in the tank but not enough time
*not to games standard, feet moved
in 5 min establish 1RM weighted pullup
50#
*had more in the tank but not enough time
Not for time:
800m overhead barbell carry
400 meters with 135# then dropped down to 95# (should have gone to 115#)
*started with snatch grip and my wrists felt weak. Taped them and then they hurt. Went to clean grip, much better.
Clean & Jerk
135
185
225 (F) can't remember if I attempted this once or twice
205
215
225
230(F)
Shot video of these lifts so I could go back and study them, but when I went to sync my phone the videos got deleted instead. I'm going to do this again tomorrow.
snatch
never went heavier than 50 kilos, wasn't moving well so didn't make sense to go up in weight. Had trouble getting triple extension, probably because my hips are so sore/tight.
9/16
12:30 gymnastics training at AcroSports w/ Tonya
warmup
1-7 DU, OHS, dislocate, situp
stretching
tumbling: rolls, handstands, kipping HSPU, 50 jumps on a super soft mat, 5 wall climbs, 25 jumps
4:30 @LaLanne with The Man Himself
LaLanne warmup
candlestick pistols
3x3 Hang power snatch
maxed out at 155#
3x3 power snatch
only had time for one set
3x165 (F3)
WOD
10-1 Power snatch (95#)
1-10 pullups
time: 9:59
9/15
Oly lifting at SFCF w/ Diane
Burgener warmup
Skill transfer exercises
3x3 high hang power snatch
worked up to 145
3x3 high hang squat snatch
worked up to 155
WOD
Isabel from the high hang at 60% of 3x3 high hang power snatch from above (75#, I miscalculated)
time: 1:03
9/12
Jump rope clinic
100 alternating singles (aka running in place)
20 pushups
100 DU
20 pushups
100 alternating singles
pre class MOB
couch stretch
internal hip rotation
groin stretch against the wall
Warmup
2 laps
dynamic stretching
Snatch review
skill transfer exercises (45#)
talked with Aaron about getting better external rotation in the overhead position, something I need to work on
Strength
snatch 5-4-3-2-1
5x95
4x115
3x145
2x165 (F1) shut it down, not fully recovered from yesterday's session, no need to push
*Aaron pointed out that I need to make a better effort in getting loaded at the bottom.
WOD 1
7 rounds
35 DU
1 snatch (135#)
time: 5:40
Failed first snatch
WOD 2
50 burpees
3 snatches (95#) on the minute starting with GO!
Back on the grind, been battling injuries since the CFG Open, finally feeling helthy again. Locked down the diet, locking down mobility WOD, ready to go.
11/5 @ Catalyst Athletics w/ Steve
Snatch work
power snatch, snatch
warm up sets here until 60 kilos, then just snatch
85 kg (187#) PR
it was suggested that I train the first pull as I was getting too horizontal, turnover is good.
11/3 @ SFCF
Estblish 1RM sumo deadlift
385#
Not a lift I train often if at all. Driving the knees out like all hell on the way down really enabled me to generate tension and get a strong drive on the way up.
