3/30

Squat clean- 175.  Felt stiff from 15.5. Felt strong but had no speed

Front squat 5x5 @175 then 7CTB. Most CTB were at good pace-14 seconds.  Lost rhythm on one and took 18 secs

Thrusters 15@65 x5. No problem. Found really good grip position. Ring dips 20x 4.  Took 1:42, 1:23, 1:36, 1:30 did first 5-7, then sets of 3 and 2.  Challenging for me

Felt good at the end 

15.5

here is the video.  http://youtu.be/-tG88sTm6pM

My critique on the row is that it is okay but my head bobs at the extension and I think if I kept it back I would get a slightly longer pull and faster time. Thrusters are fine but I probably could go faster.  I spent a lot of time looking at that bar!  I was reasonably mentally tough since it has taken a while to get over the shakes but looking at the video I sure think I could have gotten a better time.  Having said that, it is a legit time for my group.

3/25

Ain't gonna lie.  Woke up stiff.  Mostly legs, a little back.  Weighed 178

Mobilized 30 minutes, then

Squat Clean X 3 @82% = 152  Like butter once I got warmed up

8 TTB AFAP X6  ranged from 14 to 17 seconds.  Got the bounce going in most sets and got 3-5 each time.  Getting closer but I loose the rhythm easily.

15 AD = 30 seconds @85, 30 secs @50 .  MAJOR BREAKTHROUGH.  I raised the set to 7 holes showing and kept pretty much in the 400s for the first 10 rounds.  Also kept my elbows in for more power on the pull/push.  Got a little tired at the end and dipped into the 300s toward the end.  Proper seat height is more important than you might think.  I won't say I love the AD but at least I can do it now.  

3/24

Correction- I gace only lost 4 lbs.  must have gained 2 back. 

DL 3x3-  275,285,305.  Like butter 

Romanian DL- 155, 185, 185. Worked on hamstrings 

5rds 12 DL 12 BJ 12 cals - 2:09, 2:04, 2:14, rested 3 mins between 3rd and 4th sets waiting on Cat. 2:10, 2:16.  Dls easy, found some rhythm on BJs, ad okay.  Kept above 300 for a while but faded toward the end. Getting better

3/23 Wod 15.4 attempt 2

72 - not happy.  Had a 79 on Friday.  I tried to get more leg into it and think I just got out of sync.

I'll never forget in 2011 when I finished 42nd, there was a WOD with shoulder to overhead with 95 - 12.3 .  It was BJs, PPs and TTB.  I think I finished about 50 places worse than any other event that year.  I won't say it cost me a trip to the Games but it didn't help my chances.

Something else to work on.

3/19

Squat snatches 2 emom x 7. 65 lbs.  worked on receiving lower with arms locked.  Some success

CTB. 5 each 30 secs for 8 sets.  Got the first six sets but couldn't get chest to bar on all 5 in last two sets.  Total was 37.  Most CTBs I have ever done

10 thrusters at 65, rest min, 10 TTB.  Thrusters easy.  TTB were 20, 22, 19.  Got a few with perfect form ( no swinging) on last set.  SoMe progress here

3/17

Power snatch 1 1 1 1 1x 5 - 85 lbs.  good lifts. Worked on arm extension. 

Power jerk/ snatch jerk combo.  X5. 135.  All good.  Could go lower on power jerk

5 rounds of 16 alt snatch, 10 bf burpees, 10 bj 24", 10 cals ski erg.  3:04, 3:16, 3:20, 3:09, 3:16. Need to be tougher on burpees.  Everything else okay.  Split snatch on right front leg a little odd.  Rowed 6 min between rounds.  Average 2:30 pace, 1200m per round

3/11 addendum

Hey - forgot about the banded muscle ups.  That went "okay"  I got 3, 3, 2 and 2.  Took me a while to get the hang of it.  I settled on the blue band.  Red not enough support, green too easy.  I will need to do these a few more times to get comfortable in it.  I finished up with 4 negative muscle ups to make up for the misses.

3/11

5 thrusters@80%- 115. Like butter

3x3 back squats- 215 (assumed 80%). Like butter.  Nice depth

wod- 350row (mostly kept under 1:50 but crept over at the end- trying to keep the pulls smooth and long). 20 wb's at 30lbs.  Went to 20 in last round.  Just couldn't catch slippery ball. Around 1 min each.  20 cals on erg. Between 1:15 and 1:20. Total times were 3:10, 3:24, 3:00

3/10

I was feeling a little beat up so I mobilized, then rowed 15 minutes to start.  Mostly around 2:30.  Then I got out that yoke and pushed it around.  I ended up using 270 + sled = 380 lbs.  You need a lot of weight on the back to make it work.  Toward the end of the 10th push I was only getting about 10 feet.

I then did the AD (5 secs @100% EMOM 15).  Got up to over 1000 watts but I didn't have my glasses on so I am not sure of the exact amount.  don't think I got to 1100.

Mobilizing at home this afternoon for 30 minutes.

3/9 - 15.2 2nd attempt

Went out very slow - allowed 45 seconds per set.  Didn't break up the OHS, but did the pullups in 5/5 sets.  That gave me 20 seconds rest each time between OHS and pull ups.  Started the 12s very rested.  The OHS took 45seconds, but the Pullups took 20 -25 seconds each time.  Finished the 12s at 5:40.  Starting to get anaerobic.  OHS were 6/6 resting on back.  PUs were 4/4/4.

Picked up the bar for the 14s and it was beginning to get heavy.  Didn't start til 6:25.   Hit 5, went to the shoulders, 3 breaths, 5more, rest, 4 more.  took 1 min, so I was at 7:30.  then I thought "the goal used to be to get to the 14s, now it is to perform well in the 14s.  Hit the pullups in 5/4/5 with some rest in between.  Finished at 8:20.  On the bar at 8:30, then 3, rest, 2.

total was 121, up from 111.  Not surprising.  I usually do a lot better on 2nd try.  While my hands are still shaking as I write this, I think if I really practiced this workout I could get to the 16s.  It would be a stretch, but the pullups are just so easy.  You will have to teach me butterflys.

-Tuesday morning.  I forgot to send this last night.   I am 6th in the Mid-Atlantic out of 105.  But those top 5 guys are a good bit ahead of me.  Maybe some of them can't do DUs.

Pat is 7th in MidAtlantic, but ahead of me worldwide.  She is 92nd and I am 97th.  Thad is 7th in the region and 71st worldwide.  With the three of us and you/Drew, we have some legit athletes.

15.2

111 reps. 

Last year 76. The increase of 35 is a little misleading since the next level is at 88.  

Did all 10 and 12 OHS unbroken.  Pull-ups were in sets of 5 and 4.  I finished the 10s in 1:57.  Finished the 12s at 5:52. I pushed hard to get the second set done and didn't have much left for the 14s. Did the OHS in sets of 4/4/3/2/1.  I got 9 pull-ups in the 30 seconds I had left.  I pushed as hard as I possibly could.  

Between you and me I wished I had finished the pull-ups but I guess we all wish we had gotten a few more.  

This is a big step in my improvement. 

Wednesday 3/4

5 back squats @85% -235lbs. Like butter. Felt light

B1. 10ohs- :42,:46,:58. I can live with this. You saw my form but still an improvement in form and quantity

B2. 15 burpee box jump overs. 1:22,1:26,1:21.   Maybe should be faster

AMRAP- 3CTB, 6 ring dips, 9 snatches @85, 27dus- 17 short of 5 rounds. CTB and du's easy, ring dips hot hard quick, snatched were singles