9/11

Barbell Gymnastics
1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

135, 145, 155, 155, 165, 175, 180 (Fail High Hang)

These felt strong today. Left the high hang snatch at 180 out front. Grip was just gone.

2a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec.

225, 225, 225, 225, 225

2b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec.

135

Cut the snatch balances after the first set. Tweaked my left shoulder trying to save the snatch that I missed and was feeling the shoulder.

Conditioning
10:00 EMOTM

50' Sled Push

4x340, 4x430, 2x520

Final two with the fifth 45 on each horn got nasty. This was good though.

9/14

Barbell Gymnastics
1) 7X1 Power Snatch – heaviest possible, rest 60 sec.


135, 155, 165, 175 (F)


Stopped after I threw the 175 behind me because my shoulder is still a little sore. Wasn't going to try and push things. Pulls on these felt really good today.


2) 7X1 Clean – heaviest possible, rest 60 sec.


175, 225, 245, 260, 275 (F), 275 (F), 275, 290 (F), 290 (F)


Happy that I'm able to come in now on days where things don't feel ideal and still hit 275 relatively reliably. Slow on the first PR attempt, then clarked the second one.


Strength
Front Squat - Heavy Single
45x5, 135x5, 225, 275, 305, 325


Jumps were too big here. Lead to some ugly looking reps on the last two. Achilles were both feeling kind of tight here.


Strict Press - 10:00 1 Rep OTM


145x6, 150x2, 155x2


Easy, just want some overhead work that doesn't bother my shoulder.

One from earlier in the week that I forgot to post, and today's

9/12

Barbell Gymnastics
1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

185, 195, 205, 215, 225, 235 (Fail High Hang), 235

Like yesterday these felt good. Stopped jerking after the set at 205. Shoulder still bothering me a little bit from yesterday.

2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec.

315 across

2b) 5X3 Press – heaviest possible, rest 60 sec.

135 across

Did strict press here instead, wasn't trying to be a hero. Just moving some weight.

Strength
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

265, 285, 305

Felt good here as well. Moved the weight fast.

9/15

Clean
135x3, 185x2, 225, 245, 265, 280 (F), 280 (F), 280 (F)

Little frustrating here. Was slow on the attempts at 280.

Strict Press
45x5, 135, 155, 175, 180 (F)

Was curious after the press stuff that I did yesterday felt strong if I could come in and steal a PR today and it turns out I could. 175 while its still very low was a 2.5 lb PR.

Back Squat
45x10, 135x5, 225x3, 275, 315, 345, 375

Was rushing here because I had to coach a class. Just wanted to run up to something relatively heavy real quick. All reps felt good.

Glute Ham Raises
BWx20, BWx20, BWx20

Need to be more diligent about doing these at least once a week.

8 Rounds
90' Prowler Push @ 210# (Alternate Hi/Low)
Rest :60

This was easy. Had had the idea that I wanted to do the "Original" Prowler Challenge for a while and had just never gotten around to it.

For Time
400 meter Prowler Push @ 100#

3:48

Managed to talk another one of our coaches into doing this with me, one man rested while the other worked. We both agreed that this is definitely one to hit again but heavier next time.

9/16

Barbell Gymnastics
1) Clean from Low Blocks - Work to 1RM

135x4, 185x2, 215, 235, 255, 275 (F), 275, 290 (F), 290 (F), 290

Could tell from the first few reps that I was going to do something good here today. 290 was a 5 lb PR clean from any height, a 15 lb PR from the blocks. 300 is coming.

Strength
1) Front Squat - Work to Heavy Double

135x5, 135x5, 185, 225, 255, 285, 305, 325 (Fail Rep 2)

325 would have been a new PR for multiple reps, didn't get enough of a bounce on the first rep.

2) Romanian Deadlift - 5x5, Rest 60 Seconds

205 across

3) Pendlay Row - 8x3, Rest 60 Seconds

205 across

Conditioning
10 minutes Air Dyne for Calories.

20 seconds ALL OUT – 40 seconds Active Recovery

174 calories

Debated about taking the prowler out again, but my peroneals were feeling tight so I hit these instead. This was good for what I wanted to get done today.

9/18


Barbell Gymnastics
1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.


135, 145, 155, 155 (1), 165 (1), 175 (1), 185 (F), 187 (F), 187 (1)


Shoulder still feeling kind of tweaky so I stopped doing doubles after the first three sets. Was going to throw in the towel after the two misses at the end, but I watched the guy I train with step in and hit 187 for a double so I knew I had to come and get it at least once.


2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec.


245, 245, 245, 245, 245


Completely rushed through the middle sets here. Knuckled down on the last one and did them correctly.


2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.


95 across


Very low weight, trying not to aggravate the shoulder.


Conditioning


40 Double Unders
12 Hang Power Cleans @135#
30 Double Unders
9 Hang Power Cleans
20 Double Unders
6 Hang Power Cleans


4:11


First time I've touched my rope in about three weeks. First set was UB, last two sets were just in 10's and broke and then got going again intentionally.


Stayed moving pretty well but no reason why this shouldn't have been under 4:00.

9/19


Barbell Gymnastics
Snatch - Work to Heavy Single
95x2, 115, 135x3, 155, 175 (F), 175, 190 (F), 190 (F), 190 (F)


Worst day snatching in months. Screwing around with my start position, trying a more dynamic start similar to what I've moved to with my clean. First few felt really good, but then I caught one funny and started favoring my shoulder again. Threw my water bottle, my wrist guards, and cussed up a storm after the third miss at 190.


Probably should have continued with my break from dynamic overhead movements but I have a competition this week where one of the events is a snatch ladder so I wanted to snatch from the floor at least once this week.


Strength
1) High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00


265, 285, 305, 325


Probably the highlight of the workout today. These felt strong.


2a) 3X5 Split Press – heavy, rest 60 sec.


135, 145, 150


Took until the last set to finally get comfortable with these. Last set was really locked in.


2b) Glute Ham Raise


20, 20, 20


Conditioning
Row 200 meters
5 Power Cleans @185
21 Double Unders
Row 200 meters
4 Power Cleans @185
15 Double Unders
Row 200 meters
3 Power Cleans @185
9 Double Unders
Row 200 meters
2 Power Cleans @185
15 Double Unders
Row 200 meters
1 Power Clean @185
21 Double Unders


10:56


Lazy. Stayed moving but just generally lacked intensity.

9/21

Clean
135x3, 185x1, 225x1, 245x1, 260x1, 275 (F, F, F, F, F), 255x1, 270 (F, F, F)

There are a multitude of things that I'd love to say today, but they'd all be excuses. The fact of the matter is I sucked today. Missed 270 and 275 just about every way you could possibly miss a clean.

Klokov Press + Pause OHS
45x3
65x3
95x1
105x1
115x1

Just kind of screwing around here, seeing about shoulder stability in anticipation of the snatch ladder tomorrow..

Competed in the 3rd Eastern Shore Affiliate Challenge today, finished 13th which given how the past three days this week of training have gone I'm not too upset about. Good well run event, got through the three events that we were there for very quickly.

9/22

Event 1
Run 1 Mile

6:15

If you'd told me coming in today I was going to be the happiest about my mile time I'd have been a little skeptical but this was actually a 5 second lifetime PR. Got a nice little boost from running with a large crowd. No real plan just went out at a pace that hurt and tried to stay there the whole time.

Event 2
Snatch Ladder (Every :30)

185

Shoulder is still tweaky. Was underneath the first attempt at 195 but it drifted back on me a little bit and I was unable to save it. Tried it again but missed just as time expired.

The last week and a half has revealed some deficiencies in my snatch that I finally understand. Back when I was making 200 every week I didn't necessarily have the impetus to fix them, but given that I've started missing weights again and I have the shoulder thing I'm going to keep weight low at least for the next week to let the shoulder work itself out and try and re-dial things in technique wise.

Event 3
21 Hang Power Cleans @95
21 Pull Ups
21 Double Unders
15 Hang Power Cleans
15 Pull Ups
15 Double Unders
9 Hang Power Cleans
9 Pull Ups
9 Double Unders

6:18

Was what I thought it was going to be. All in the pull ups for me. Inefficiencies reared their ugly head even more so than normal given how seldom I've been doing these.

All in all a fun day. Got some work to do before Fall Brawl in three weeks.

Since yesterday wasn't a ton of volume got back at it today, will rest tomorrow.

9/23

Split Jerk
135x5, 185x2, 225, 245, 265, 285, 310 (Fail a lot)

Didn't count the number of misses at 310, but there were a lot of them. At least seven. Other than the first one which I just didn't commit to all of them were super close. Had a couple locked out but my positioning was off and I couldn't bring the feet together.

Snatch Grip Deadlift
135x5, 165x2, 185x2, 215x2, 235, 255

Just playing around with these here. Focusing on positioning and bar path. Tall chest off the floor and then getting over the bar when it passes my knees.

Banded Glute Ham Raise (Blue Band)
10, 10, 10, 10, 10

Band Pull Apart (Arms out front, palms up)
20, 20, 20, 20, 20

GHR's felt good, other thing was kind of a spur of the moment idea but I liked them. Try just to get the blood moving in the upper back and shoulders.

9/25


Barbell Gymnastics
1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.


225 across. Did split jerks rather than power jerks though


2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.


185, 195, 195


2b) 3X5 Split Press – heavier than last week, rest 60 sec.


145, 145, 145


Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00


305x5, 325x3, 345x3, 345x3, 345x3


These felt good. Last set rode me forward a little bit, but all reps were pretty fast.


Conditioning
Alternating Tabata of:


Ring Dips
Ab-Mat Situps


161 reps total


Did yesterday's rather than today due to lack of space in the gym. This was alright. Don't know how many I got of each movement. Was just counting total reps.

9/26

Barbell Gymnastics
1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.

145 across

Lighter than I would normally go here. Just wanted to do the movement without irritating my shoulder at all, and that's what I did.

2a) 5X3 Snatch Deadlift – heavier than last week, rest 45 sec.

255 across

Same thing I did on Sunday but with more volume. Bar path was good.

2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.

135 across

Same as the snatch, stayed lighter today on this. Felt good.

Strength/Conditioning
1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.

50's across

1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.

BW across

1c) 3X10 BB Stepups 20″ (front rack)– heavy, rest 30 sec.

135 across

Only looked at these really fast, so I see I should have done 10 per leg not 10 total.

1d) 3X25 Strict GH Raises – rest 30 sec.

No weight on these today, upped the numbers. 25 is the most I've ever done for volume sets repeated.

9/28


Barbell Gymnastics
1) Every 30 seconds for 4 minutes (8 total reps):


1 Power Snatch + 1 Hang Snatch (full squat) @ 70%


*rest 2 minutes


2) Every 45 seconds for 6 minutes (8 total reps):


1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 70%


125 & 175 across


Didn't do the maxes on the day that he pulled the percentages from, so I just went off my all time power PR"s of 180 and 250.


Conditioning
4 rounds for total working time of:


7 Bench Press @ 65% (180)
Row 500m


Rest 1:1


9:18 working time (2:29, 2:18, 2:17, 2:14)


Enjoyed this. Lost what looks like 10 seconds in the first round because I didn't turn the rower on beforehand. Really focused on being steady all the way through on this.


Going to do the WOD that he programmed in this format with front squats and running probably on Sunday.