14 September

Training (12p)

Workout #1
Clean and jerk - build to a max in 10 min
Rest exactly 5 minutes
*225/270/300/320/330
*This is the first time I have jerked heavy in probably 3 months and it felt like it. I was surprised I was able to get 330 after the way 320 felt. Not worried, with no exposure and still able to get 330, if needed, one training cycle with SJ and I will be 345-350 again easy. Clean felt smooth and easy on all of them. Good for my confidence to not touch something in a while and still be able to get through it with decent numbers. 

Workout #2
5-4-3-2-1
Power clean and jerk 225#
Burpee muscle up (set ring height to 8 inches above standing reach)
*5:05
*PC&J felt alright, about the same as two weeks ago. Breathing caught up to me a little and my legs were a bit more sore from the max than I thought they would be. I feel like this is one of those workouts I won't win but as long as I can stay close, I won't lose too many points on things like this. 

Rested 45m

Rest as needed (30-60 min minimum)
For time:
40 hspu (23/11/6)
20 squat clean 135# (Doubles)
Run 1 mile (8:30ish)
20 hspu (U/B)
10 squat clean 135# (Doubles)
Run 800m
10 hspu (U/B)
5 squat clean 135# (U/B)
Run 400m
*20:38
*This felt pretty good, surprised at how the HSPU went. I wanted to attack the 40 HSPU/20 SC aggressively to get out the door first and then coast on the run for the first mile. I ended up hitting my HSPU in under 1:20 which is really good for me considering it took me 3:10 at Regionals for 50. I did my SC doubles which I think was a good pace for me, anything faster would have been too much and singles would have slowed me down too much and would have kept guys closer on the run which would have forced me to run faster which is what I wanted to avoid. Came in from the mile and easily hit 20 U/B HSPU and they felt better than the first set. Last set of 10/5 were both U/B. Runs look slow and probably are but after those 20 SC and the first 2 wods, legs weren't going to get much faster....calves, hammies tight for the mile and then let go and were fine. 

Rested 1:15

7-->1
Deadlift 365#
Box jump 30#
OHS 155#
*6:39
*This went better than I thought it would. Again, these types of workouts are important for me to pace correctly and not try and win. I need to stay close to the leaders on these and be smart. The DL's got really heavy. Still feeling it from Tuesday's 5x5. Stepped down on my BJ's to try and control my HR. Thought the OHS were going to be much worse but they really weren't that bad. I would have paced differently for 315# but with 365#, it would have gotten ugly if I pushed the tempo much faster. 

Yesterday's training was much more difficult than two weeks ago, but I feel alot better today than I did 2 Sundays ago. This is a good sign, adjusting quickly to the high volume days. I am really happy with where I am at compared to where I was at this time Last September. My Aerobic Base is already bigger than it was and the short sprint WODs are getting better....slowly. I think the key for me is to continue to be smart about how to attack workouts. I don't have to win shit in order to make it to the Games. I just can't have that outlier (Diane/Burpee Muscle-Ups) that throw my score down the shitter and have kept me out for the past 2 years. 


Training Video
https://vimeo.com/74564776