MQ3 highlights

I edited out the rowing and some parts of the other parts but you get the gist.

https://www.youtube.com/watch?v=VEZ6cIXXtqE

MQ 3 2015

Nick,

That video is too long for me to upload!   It keeps getting rejected from YouTube.  I can show it to you tomorrow if you like.,  Time was 20:33

I may do #1 again if it makes any difference but I doubt it will.

4/22

easy day - warmed up and mobilized for 30 mintes.

Did:

6 sets of 25 DUs with 30 seconds rest in between

Worked on HSPUs.  Did 5 sets of 5 with various hand placements and risers.  I think 2 15lb plates is my standard but we can measure

Worked on bar MUs.  I might get a few in competition.  I am very close but no luck.  Attempted 10

4 sets of 10 OHS with 65 lbs.

rowed 1000m at 2:05 pace.

Mobilized 20 minutes.

I am as ready as I am gonna be.  It will just depend on the WODs.

I saw Maria playing with your new floor scrubber.  Very cool!

4/20

7 reps of CTB, PP at 115, DL 185, 20 WB (14 to 10 ft). Rest 1 min between with 3 Mins at end. X 5

Everything unbroken.  Ctb had nice even pace on most sets.  Never had to reset.  PP were weakest part.  Unbroken but they got push- jerky late in sets 3-5.  DL and WBs like butter. 

Nice workout to finish the MQ prep on. 

After Qualifier I think I need more work putting things over my head 

Hey if you go to Disney ESPN zone that's  where I did the disneychallenge 

4/18

I got to the gym and I was still a little sore and tired.   I think it takes me a few days to get over a four day business trip.  Anyway, I maxed my clean - 190.  A New PR!!!  That women's bar is making a huge difference in my lifts.  I only tried 195 once and had it plenty high but a little too far out in front.  I think it is in my near future.    This would have placed me 34th last year.  I caught that 190 deep in the hole and way back - it almost pushed me over backwards.  It was a great lift.

Did Amanda.  CTB like butter but I struggled to get low enough on my squat snatches.  I think I got low enough but most snatches were power and then an OHS.  This was an approved way of doing it last year.    I wish I had a video but I left my camera at home.  Sorry!  Time was 9:06, which would have been 60th last year.  I didn't push it and I did singles on the snatches.  CTB were 5/4, 4/3 and 5. I think I could get below 8 mins if I were fresh.  My shoulders and back were tender so I took it easy and called it a day.  

If you want me to I can do some on Monday in addition to my scheduled workout.  Rest day tomorrow.

4/16 - Thursday

I didn't expect it to be a great workout since I had been out of town, eating the wrong kinds of foods (despite trying to eat healthy), drinking and getting to bed at 1am last night.

So I took a good while to warm up and went slowly.  I started out with the women's bar and decided to stay with hit while working up to a heavy squat snatch.  I was receiving it low in the hole with arms locked.  I think my previous max for good form was 95.  I hit 105 today and actually snatched 110 but could not receive it in the hole so I stopped at that.  A 10 lb PR based on perfect form!

I stayed with the women's bar for the squat cleans - AMRAP 10 @ 175#, which is 95% of my max.  I got 12 and missed two.   One miss was due to getting the bar too far back on my clavicle (crunking my right hand) and the other was just a poor pull.  This was so much better than I thought it would be.   This was new territory for me so if I do it again I expect I could get something like 17 or 18.  20 would be optimal.  by the way, this is the most cleans at 175 I have ever done at one time by a long shot.

I then tried 190 (a PR) and pulled so hard that I hit the underside of my chin.  I was startled and dropped the bar but I had the pull with no problem.  Women's bar for me from now on!

Finished with sets of 5 unbroken CTB in 5 minutes.  Got 8, for a total of 40.  The funny thing about these is that the 4th rep always seemed to be a little weaker than any other.  I must be losing my momentum somehow.  I will work on that.

I was supposed to do a swim but given my travel and the weather I bailed on it.  Not to say I won't do it in the future.

What I thought would be a lackluster day turned out to be stellar.

4/14&4/15

Tuesday run 30secs@85%, 30@50%. X 20

No problems. 

Wednesday- 20 FS- used50lb Dumbbells     

No pull-up bar so I did 10 hspus. Used 2 towels as a base.  20 burpees. 20 alt snatch with 40 lb Dumbbells. 

This was not easy. I had two beers last night, the room was small and crowded and my lower back was tender. Recipe for a tough day.  Got through three rounds plus squats.  Count it all joy when facing trials of many kinds....

4/11

Felt sick sore after yesterday!  Did the front squats @135,155,175,195,225

Then 50-40-30-20-10wallballs/ DUS.  WB unbroken. DUs unbroken except the 50s. Tried 5 times and got 43,38,40,26,39. Added back extensions and called it a day

4/10

Bench 5x5-  155,55,160,160,165. Okay but probably needed more bench specific warmup

Weighted push-ups/ bent over row. Pus were 35,45,50 (6 only), 45 lbs. bent over rows were 95/95/145/145

Did two rounds of the burpee run combo.  Left shoulder was on fire to start but okay at end. 

4/8

Heavy single power snatch 130. PR!!!! Best before was 128

30 power cleans @135- 3:50. Did 9 first minute, 8 next, then 7 and 6.  Just a little too heavy for touch and go. All singles. Okay but I am shooting for 3 minutes.  It is a real gasser

20 min AD - calories- 175. My tris and scaps were burning by the end

4/6

I had to do the workout a little out of order due to class activities.  

Strict press -145 PR

 Wod 500 row 12 DL at Bw (180) and 21 BJs at 20". Time 11:54. Total row time was a 1:56 average.  Dls were tough. Legs felt heavy. I did 12 then 8/4 and 6/6. BJs were jump up step down. I think I am still faster stepping up but am working on it. 

DL - 3@ 305, 2@330, 1@  365. Recent PR. Best ever was 385.  Still had some in the tank.  Might have gotten 375

4/4 Saturday

While the workout was a tough snatch squat I had just done this yesterday. So I did a tough OHS -got 128 (58kg). PR. 

After all the snatching yesterday arms felt a little tired so the 6-5-4-3-2-1 OHS at 85 were tough.  Not sure about depth in all cases. Mostly singles.  CTBs were like butter. All unbroken 

3 rds of 15 OHS at 65 and 15 pull-ups. Time 4:38. First round unbroken. Second was 9/6 and 11/5.  Third round was 5/5/5 and 8/7. Shoulders were very tired toward the end. 

It wasn't a good day or bad day. Just one you had to push through

4/3

Muscle up skills 20 min.  Getting closer

Squat snatch tough single. Hit 122 - or for squat. Old PR-115. Best snatch ever competition grade as well

20 AMRAP - 185- 5bs,3dips,3ctb, 5snatches90, 3burpeesbj. 7 rounds plus bs. Back squats began to get heavy, lost dips after three rounds. Had to go singles.  Everything else fine 

Tuesday 3/31 & Wednesday 4/1

4 10 min AMRAP 

Row 500/ 50 du's- 3 rds

Row 500/15 bj 24"- 3 rds + 240 m

Row 500/10 TTB- 3rds +250

AD 10 min. Kept over 300 watts

I was still a little sore!  

Wednesday- ran 10 mins, shoulder feeling stiff so I did the 4 EMOM 95 CJ x 10. Alternated legs.  Like butter

Did heavy power clean/ jerk. Shoulder not quite right so I stopped at 155

4 rounds 10 DL @225, 10 bf burpees.  This was easy!  I wore my weightlifting shoes and did the one hop over the bar. Times on DL were 24,21,19,19. Burpees were 34,29,30,28 secs