Monday, June 13, 2011: Week 2, Workout 7

4:00 PM

Warmup:
800m run, weighted 20#
mobility
5:00 MU work - practiced negatives to work on deadhang
4 weighted rope climbs, 20#

Strength: Full Body
Hang Power Snatch 3-3-3-1-1-1
-Try +5lbs from last Monday's 165
120-130-140-160[F]-170[F]-170[F]
**Did 1 full snatch at 170 after 2 consecutive misses at that weight.

Met-Con #1:
4 rounds for time of:
6 Deadlifts, 225#
12 Pushups
15 Box Jumps

Time - 3:22

MetCon #2:
For time:
1000m row
800m run

Time - 6:58

Daily Report:

• Body: Neck is feeling kind of weird today. I must have slept on it wrong
  
• Sleep: 9 hrs, decent
  
• Nutrition: solid, 1+ gal. of water, 4g fish oil, 2g MSM, 2g glutamine, 4g vit. C, 10,000 I.U. Vit. D. - been dosing high on the Vit. C & D the past few days b/c Bev has been sick.
  
• Notes: Workout went well today. Practiced some weighted rope climbs and just as I suspected it is a little easier with the weight evenly distributed instead of all on your back in a ruck. Snatch went well, though I just couldn't get completely under the HPS at 170 without getting lower than 90 degrees on the snatch therefore negating the "power" position. Ended up doing 1 full snatch at 170 and it felt solid. MetCon 1 was fast and unbroken on all movements. MetCon 2 was awful. My mouth went dry near the 800m mark on the row. I made my goal of < 7:00 though. Good day all around.
  

Wednesday, May 25, 2011

Week 4, WOD 18

10:15 AM:

Swim:

A1. 2 x 25m underwater swim, rest 1:00
B1. 5 x 100m CSS @ 3:00, average was 1:34/100m
B2. 5 x 50m CSS @ 1:30, average was :44/50m
B3. 10 x 25m free @ :30, average was :19/25m

4:00 PM:

A1. 500m row warmup, easy
A2. Mobility/ROM
A3. Light power cleans & back squats

B. Back Squat, 1-1-1
275-295-315[PR]*

C. For time:

800m run
21 - SumoDL, 225#/Box jump 24"/incline pushups (off box)
400m run
15 - SumoDL/BJ/IPU
800m Run
9 - SumoDL/BJ/IPU
400m run

Time - 15:38

Daily Report:

• Body: left shoulder is a little tight today, but everything else feels good.
• Sleep: ~10hrs
• Nutrition: Paleo + dairy. had some coffee with a dash of heavy cream this morning. 5g Vit. C, 4g fish oil.
  
• Notes: Swim went well this morning. This was one my go-to's from a while ago and one of my favorites. I used it a lot when I was trying to decrease my 500m CSS time. Second half of day went well. Had a 1 RM PR on Back Squat. I knew I could get 315 seeing how 300 is a 3RM. The metcon was fun. The runs, especially the second 800m were awful. Every movement was unbroken so the entire workout could've been faster had I not sucked it up on the runs. Good day all around.