Friday , 11302012

Day Before Comp

1. Back Squat (vary Tempo throughout)
*warmup for a while with 95/135
185x5. 225x5. 255x1. 275x1 275x1 275x1 275x1 275x1
^ superset 275 back squats with DB Thrusters (25) - warmup for tomorrow

2. Power Snatch / OHS work (75#)

3. KB Swings 35#. Few sets

4. :30 on :30 off Rower x 8 min
Maintaining 1:40 avg on pulls throughout

5. 1k Light Row

6. Mobility
^ work on hamstring and shoulder for tomorrow

7. Some Pullsups and box Jumps. 5/5 for few rounds. Nice easy pace

Thurs, 11292012

Off Day

Thai Yoga Massage

Rest hamstring and Should for Sat

Wed, 11282012

Early Session:
2p

Back Squat: @20x1 (no belt no wraps) (light session, warming for tonight)
Warmups as usual : bar/95/135
185x5 (x2) 225x5 255x5 275x1 305x1
^ superset with DB Thrusters , sets of 10-13 with 35# DB's. - getting comfy for the weekend

Light Row + Mobility

Rest 5 hrs

8p
Cleans
Work light weight for a while. Good warmup.
Then singles
185-205-225-245-255-265-275(failed twice)
Wasn't happening tonight. Had no legs.

Rest 15 min

Power Snatch (95)
Bar Lateral Burpees
OHS (95)
^ played with these for Saturday

***legs are starting to feel the squatting. Off tomorrow with massage. Friday, some heavy weight on body and a nice row WOD break a sweat. Be ready for Saturday

Tuesday, 11272012

12 noon:

Front Squats @20X1
Warmups 95-135
185x5 205x5
Start Pyramid
225x5 255x5 275x3 285x1 295x1

OHS Work for Sat - feeling out Shoulder
95# x 5 sets of 8-11 reps.
^shoulder feeling it instantly. Saturday could be rough.

Rest 4 hrs

5p:

MAP

AMRAP 10
8 Power Cleans (155)
12 Box Jumps (30)
16 AbMat Sit-ups
Score = 5 + 18
*did singles on power cleans to save grip for Saturday.

Rest 5 Min

AMRAP 10
200m Row
15 Burpee Jumps to touch Rig
Score: 5 + 100

Legs were fried on WOD 1. Quads on fire and hip flexors. Most likely from all the squatting as of late. Overall a good day. Wind felt good on second AMRAP, was happy with that score. Burpees never being a strength of mine, but feeling better.

Monday , 11262012

WoW - after yesterday, barely moving today.

AM Squat Session. 11a
Back Squat @20X1
Warmups - 95/135 for quite a few
185x5 225x5. 275x5. 315x3. 325x1. 335x1. 345x1. Stopped there today. Class coming in.

WOD this afternoon + squats tonight.

3:30p
"SHORT FAST AMD DEADLY"
5 rds
10 thrusters (95)
10 T2B
Time : 4:49

*** 4 rds unbroken thruster. Had to break up last. Even toes 2 bar. Was dying which surprised me. Broke up 4&5. Just think was bit of a pussy. Happy with this considering the amount of squats been doing. Legs felt ok. Def tired but ok.

Sun, 11252012

Legs are feeling the volume, but pushing through. No PR's today. I had that 275# for 3 below but just went for double. X3 would have been PR I believe. Overall feeling strong, but legs and hip flexors are tired. We will see how basketball goes tonight.

10a flag football. - 2 hrs

Rest 30 min

Front squats @20X1

Warnups (95x5x5) 135x5 155x5 185x5 215x5

Working Sets - pyramid'n. John Broz Method.
245x5. 265x3. 275x2
285x1. 295x1 307xF 307xF (not happening today)
Drop Downs ...
255x3 255x3 255x3

Cool Down:
OHS - Bar - easing shoulder in. Hang out in bottom position for 10 total min. With breaks.

Rest 4 hrs

7:30p
Basketball - 2 hrs Full court.


Great recovery Day!

Sat, 11242012

Update blog

"Grace"
Yuck! Elbow issue. Died.
Unsure what time was. PR on "Grace" is 1:58. Going to go after this again next week.

Post Grace .....

185 C & J x 12 reps (singles)
Power Clean / Push Jerk

Back Squat @20X1
225x5. 255x5. 275x5. 315x7(pr for 5 and above)
325x3 PR
335x2 PR
345x1
355x1 PR (high bar)
365x1 PR (High bar. Tied low bar pr)

Rest a bit - 10-15 min

AMRAP 10
2 HSPU (pbars to 1 AbMat)
4 muscle Ups (alt rings / bar each rd)
8 Deadlifts (225)
Score : 5+9

Cool down :
Chin ups (strict) 5x5
Then 10 min of Stretching