January 18, 2015

MONDAY-
WEIGHTLIFTING
On a 15 minute timer

Buy in Metcon-

2 rounds for time
12 TNG Power Clean and Jerk 135/95 -- 65#
18 T2B
With remaining time find 1rm clean plus Hang Clean plus Front squat plus jerk. -- 95#

Went lighter on the cleans due to the shoulder. Still felt exhausted though. Did most of the T2B, a few knees here and there since I just started back at these a few days ago. Was happy with my 1 rm on the complex. I felt like I could have gone to 100 or 105 on the cleans, but my jerk felt weaker today in the right shoulder.

STRENGTH-
BACK SQUAT
On 3:00 for 5 rounds -- 135#
3-5reps @ 80% plus 8-12 C2B Pullups (add one rep to each set from last week)

3 sets of 5, 2 sets of 4. - No C2B, but kipping pull ups are nice again. 

CONDITIONING-
15 min cap
3 rounds
21 Thrusters  Front squats 75/55 -- 75#
15 Bar Facing Burpees
9 Muscle Ups 9 dips, 9 pull ups

Modified due to shoulder. FS still felt pretty tough! Made it through everything except last last set of muscle up mods 

December 28, 2015

Missed recording a few workouts last week. Well actually only 2 since it was the week of Christmas and I was a little lazy. This week I am back on track!

MONDAY-
WEIGHTLIFTING
On a 15 minute timer

3 rounds for time 
6 TNG Power Clean and Jerk 135/95 ---- 55#
10 T2B (knees to armpits) -- 5:49
With remaining time find 1rm squat G2O( in other words... Clean and jerk) -- 100# new PR (pre surgery was 110#, so getting close)

STRENGTH-
BACK SQUAT
On 3:00 for 5 rounds
6 reps @ 75% plus 10 C2B Pullups

130#, ring rows. Squats felt good. Could have done 135, maybe 140.

CONDITIONING-
12 Minute Cap
9-7-5
Muscle up (did 9 pull ups blue band, 9 ring rows, 18 box dips for 1st round. ETC)
Squat snatch 135/95  55# (started off shaky, but were then solid)
With any remaining time complete an AMRAP of
15 Power Clean
20 Pistols

Felt good today. My right shoulder is achy, so I was using less weight on the repetitive overhead movements. Squats felt really good. Starting PT on my shoulder. Need to fix that ASAP. Still, happy with the way I am coming back. I can do a few kipping pull ups now and a few toes to bar, so progress is happening slowly. 

December 18, 2015

It is amazing how quickly I am getting back in the swing of things. Feeling great today!!

Weightlifting-
Every :75 for 10 rounds Clean and Jerk
Start around 65%  -- 95#

Started at 55# and build up. I have not cleaned more than 70ish # since my surgery, so I was happy with this. My old 1rm was 100#, so I am not far off. I think in a few weeks I will be there! 

Strength- 
5 min AMRAP
Back squat @ 80% -- 37 reps @ 125#. This felt heavy for me, but I still LOVE squats
5 min AMRAP
Press @ 70% -- 31 reps @ 45 lbs. Bar overhead movements are def my least favorite (hello thrusters). My shoulders are achy and hurt, but felt ok today. 

Conditioning-
Squat clean Grace (135/95 RX) )(65#) 6:33

These were squat cleans to overhead. Used a combo of thrusters and jerks. Took a 30 sec break to deal with a crying little lady

September 4, 2015

Friday

Clean and jerk- heavy single in 10 min -- 110#

Cleaned 115# for the first time ever, but failed on the overhead12 minutes to complete- BACK SQUAT 10@10 --- 135, 140#
10 min to complete -PRESS- 10@10 2 drop sets (10%) - played with 55#, but skipped due to right shoulder

CONDITIONING-
27-21-15-9
Calorie row
Thruster 95/65 Front squats (shoulder pain)

11:42

June 13, 2015

Saturday

25 min AMRAP

50m Double Waiters Walk (DBs, palms facing ears, nice locked out elbows) -- 20# each

25 sec hollow rock

5 Power Clean & Jerk 95# (85 if they are "sloppy") -- 85#

50m Farmers Carry heavy -- 53, 44#

25 sec HS Hold facing Wall

500m row

4+ walk, rock, cleans

Shoulder started out achy, so I didn't push it on the overhead stuff. Everything was fine. Cleans were singles with paused. Those felt heavy for sure.

April 3, 2015

8 rounds

200m run

8 Power Clean & Jerk 65#

19:57

Workout was good. Felt like I was moving super slow, but I was too tired to move any faster. Happy I got in under 20 min at least. 

I am feeling tired, grouchy, and have little appetite lately. Not sure if I'm still getting over being sick still or my body is adjusting to not nursing. I just want to sit around all day and watch TV. That never happens, BLAH. I am happy to have these workout that hold me accountable and tell me what to do :)

February 28, 2015

Saturday

CF 15.1(ish)

9 min AMRAP

15 Toes to Bar

10 DL 75

5 Power Snatch 75   --- 5 rounds nft 65#

-immediately into-

6 min to find 1rm C&J --- 100#

+ 18 min slow row

Today was pretty miserable. The kids were constantly fighting, yelling, hurting each other. I was grouchy and stressed and dreading this workout all day. Warmed up for a good 20 min. snatches 65# were solid, but 75# was only sorta happening. Decided to just go and see if the momentum helped. It did not. I could not do any 75# snatches and I was seriously frustrated. I felt like a total failure, blah. Decided to turn off the clock and work through 5 rounds. My shoulders were aching some during the toes to bar. Those were 3 or 4 at a time. Snatches at 65# were strong. C&J surprisingly felt good. I think this is the first time I have ever cleaned 100#, so improvement there at least! 

December 6, 2014

#4

A. Hang Squat Clean & Jerk.  15 Singles. Rest as needed between reps.

8@90#, 7@95#

B. Snatch Grip Deadlift @ 31x1. 2, 2, 1, 1. 2 min rest.

145, 150, 160, 165

C1. Bulgarian Ring Row. AMRAP unbroken (squeeze for 1 second at the top of every rep). 1 min rest. -- 7, 7, 7, 6

C2. Seated Arnold Press. 15-20. 1 min rest. x4 -- 10#

Notes - Part A started off slowly, as I got warmed up. I was skepitcal I would be able to get them all at 90#, but these felt better after a few. I did try 100# twice, with no luck. Pretty interesting that I have the strength to do these from the hang, but cannot lift more weight from the gound. #badform. I still hate the snatch grip deadlifts #mypoorthumbs, but my form seems to be better on these. I have really been focusing on using my hamstrings effectively. No issue with part C.

As you know I had (have) some serious issue with my squat depth. While it has gradually improved, I know there is still work to be done. I cannot sit down nearly low enough on deadlifts and other movements from the ground. I imagine getting down lower could allow me to engage my hamstings more effecively on deadlifts and perhaps improve the form of power cleans. Any ideas are welcome! 

November 18, 2014

Tuesday

#2

A1. Cuban Press.10 reps.  -- 5, 7, 10#

A2. Overhead Neutral Grip Dumbbell Hold. 45 second accumulation. -- 25, 30, 30 # each had

A3. FLR in Rings w/ external rotation. 1 min accumulation. X3

B. Power Clean & Jerk. 1, 1, 1, 1. Rest as needed. -- 85, 90, 95x3, 90, 90#

C. Front Rack Barbell Walking Lunge. 14 continuous steps. 2 min rest. X4 -- 60#

Notes : My shoulders are super sore from yesterday, not sure why. The db holds were tough, but I got the 45 sec unbroken. FLR felt stronger. Those were 20-30 sec at a time. The cleans were really ugly today. The jerk was strong, but I cannot clean more than 90# at this point due to crappy from. I know what the correct form should be, but my body will not do it. I am basically muscling the whole thing up. Ugh. The lunges were not much fun, but surely effective.