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.
  

Monday, June 6, 2011: Week 1, Day 1

3:30 PM

Warmup:
A1. 20 cal. row - :48
A2. Mobility
A3. HSPU work 5:00, 20 kipped

Strength/Full Body:
B. Hang Power Snatch 3-3-3-1-1-1
115-125-135-155[F]-155-165

Met-Con:
C. For time:
50 pullups
50 KB Swings, 53# (American)
50 Double Unders
50 OHS, 95#

Time - 10:37

Daily Report:

• Body: Everything feels great.
  
• Sleep: 10 hrs decent. Watched the Mav's game the night before and had some beers, which usually makes me not sleep so well.
• Nutrition: Solid
• Notes: Missed the first attempt at 155 out front. Solid on the second. Made 165, which was a little shaky but matches my current 1RM PR. The met-con was tough. Hit the shoulders pretty hard. Broke the pullups in 30-10-6-4, KB Swings in 25-15-10, DU's unbroken, OHS 5 sets of 10. Wrists and quads were really feeling it in the OHS.