13 January

Training AM Session (1030a)


A. OHS 5, 5, 3, 3, 2, 1; rest 2 min
*245x3 (Failed), this pissed me off, felt 10x worse than last week here and I thought I would be in for a long day. 245x5, felt better and shoulders started to open up. 265x3, still feeling good. 285x2, best set up to that point. Hit 300 for my single and it was easy. With a little more exposure, I am sure there is alot more there, shoulders and wrists just aren't use to OHS but without going heavy in 6+ months, I feel like having 300# is a good foundation to build on if we need to. 

B. 100 back squat for time 225#
*9:59
*This...was....miserable. I went 11/10/9 and then sets of 7 up until 89 where I hit my last 11. I tried to get right below parallel to avoid a shit ton of extra squatting and I feel like that helped a little bit. Back felt good and it really was more mental than muscular. I am going to be crushed on Wednesday because of this. 


Training Session PM (3p)

A. Muscle ups; 2-4 on the min for 15 min
*2/3/4/4/4/4/4/4/4/4/3/3/4/4/4
*55 Reps. No misses. Felt really solid. It's amazing how different these feel than 4-6 months ago. I really hope we can keep our exposure to these as well as C2B, I feel as though they will not limit me at all this year and I just want to make sure that whatever I am doing to keep them so efficient, we can keep that going. 

B. 30 sets of 5 unbroken CTB for time (try to go conservative pacing
and equal power throughout all… so don't get through 10 sets in 3 min,
then the next 10 in 6 min...try to get the first 10, second 10 and
third 10 done all at the same pace)
*Did 1 set every 30 seconds for 15 minutes. 
*Set 1: 4:36
*Set 2: 4:36
*Set 3: 4:36
*I think this is the first time ever doing 150 C2B. They felt really good through about 120 and then got pretty spicy for the last 30. Hands started to stretch a little bit but never tore. I remember I tore doing 40 or 50 in workouts leading up to regionals. 

+

For time:
Row 1k
50 box jumps 24"
*5:06
*1k was 3:23 and the box jumps were rebounding with the hips open on the top of the box. First time doing box jumps since I had knee surgery, felt great. 

*I know I have a huge hole in my squat clean and squat snatch endurance but it is amazing how good I feel overall with everything else. I feel like all the things I have struggled with in the past....C2B/MUps/Power Snatches all feel great. The movements that have been my strength, Cleans and Snatches, are now what will be my shortcomings....funny how shit works. 


Training Videos
https://vimeo.com/84131906