Day 76

Very interesting day.  I was doing bench with a partner and he ended up tearing his pec muscle so we had to cut the workout short and go to the ER.

Before the workout ended I did 4 sets of 5 on bench at 265, 275,275,275.

Day 75

Extra day of rest really turned things around for me.  My motivation came back and my workout felt good.

Warm up with 2 rounds of 10 kettle bell swings and 10 box jumps.

Snatch 5, 5, 3, 3, 1, 1.  Sets of 5 were at 165.  3’s were at 185 which really didn’t go well and then singles at 195.

Clean and jerk 5, 5, 3, 3, 1, 1.  Sets of 5 were at 205, 3’s at 215, and singles at 235.

Back squat 3 sets of 5 at 295, 305, 305.

 

Session 2

8 minute AMRAP of 10 snatches at 95 and 10 bar facing burpees.   I completely lost track of how many rounds I did.

Day 74

Since I had been feeling really fatigued both mentally and physically I decided to take another rest day.  The only thing I did was a few sets of air squats and pushups for a bit just to get some blood flowing.

Day 72

Snatch 1 full + 1 knee hang + 1 hip hang, 5 sets at 115. I have been feeling really drained mentally lately so I just wanted to move some light weight fast.

Power clean 1 + 1 knee hang clean + 1 jerk. Weight was 185 for 5 sets.

Stiff legged dead lifts 4 sets of 5-8 at 265.

Front squat 3 x 3 at 255.

Session 2
Jump rope for 10 minutes
Row for 10 minutes
Rolled out and stretched.

Day 71

Snatch 5 sets of 2. 155, 185, 185, 185, and missed the first at 195 and hit the second.

Clean for 1 and then 2 jerks for 5 sets. 245.

Bench press 3 sets of 5 at 245, 255, 255.

Back squat 3 sets of 5 at 315.

Session 2

100 wall balls
100 pull ups
100 pistols

Didn’t have a lot of intensity tonight. Time was about 23 minutes.

Day 70

10 sets of max handstand pushups. Reps were ranging from 11-3.

Went for a PR on my 2k row. My old time was 7:07 so I kept about a 7:05 pace until I hit a wall with about 380 meters left. I think mentally and physically I’m starting to drain a bit.

Day 68

Hang snatch 5 sets of 2. 1 from the hip and 1 from the knee. 145, 155, 165, 165, 165.

Hang clean 5 sets of 2. 1 from the hip and 1 from the knee. 185, 225 x 4.

Jerk 5 sets of 2-3. 185, 205, 215, 215, 215.

Overhead squat 3 sets. 5 at 135, 4 at 185, and then 8 at 185.

Session 2
Focusing on my weakness of stringing together chest to bar pull-ups.
0:00 – 9:00 every minute on the minute 3 chest to bars.
10 – 19 every minute on the minute 6 chest to bars.
20 – 29 9 chest to bars.

The workout was to go until I couldn’t complete the rep scheme within my allotted minute.

I only made it to the second set of 9’s before my minute ran out. On the plus side it was the first time I was able to string together kipping chest to bars.

Day 67

Session 1

Dead-lift 3 sets of 5 at 405
GHD 3 sets of 12 with a 40 pound sandbag
Bench 3 sets of 8 at 225
Behind the neck press 3 sets of 4 at 135
Push press 3 sets of 3 at 185
Leg press on a machine at some unknown number. 3 sets of 8.

Session 2

Open workout 14.5
21-18-15-12-9-6-3
Thrusters at 95 and bar facing burpees jump overs. Time was 14:40