Snatch, OHS repeat of last week

Training at 8am

A. power snatch x 1/OHS x 5; rest 2 min x 5 - building warm up sets

65#, 75, 80, 85, 90

B1. OHS @ 3211; 3-4 x 6; rest 20 sec

75#, 80, 85, 90. 95, 100

B2. Pronated Medium Grip Chin Ups @ 21X0; 2-3 x 6; rest 3 min

BW x 3, 5#x3, 7.5#x1, 5#x1- still a really weak position for me

C. KB front rack walking lunges - 1pd/h - 20 steps continuous x 4 sets; rest 90 sec

completed in 2 sets of 10 x 4

Snatch and OHS work

Training at 9:30am

A. power snatch x 1/OHS x 5; rest 2 min x 5 - building warm up sets

80#, 80, 85, 85, 85 (video) all by 5

B1. OHS @ 3211; 4-5 x 5; rest 20 sec

75,80, 85, 90, 90 (snatched each set to get into OHS position) 

B2. Pronated Medium Grip Chin Ups @ 21X0; 3-4 x 5; rest 3 min

3, 2, 3, 3, 3 all by BW-

C. KB front rack walking lunges - 1pd/h - 20 steps continuous x 4 sets; rest 90 sec

UB, UB, (10, 7, 3), (10, 6, 3)- Very challenging!

30 min. row and triple jump practice

training at 11a

A. standing triple jump practice - no max efforts - 10 min

Consistently got about 20'

B. reverse throw practice - 8# shot - no maxes - 10 min

didn't measure distance because I used a 10# slammer ball

+

30 min row @ easy pace - faster pace last 10 sec of every minute

~6000m rowed, back started to get tight toward the end

training at 4:30p

Snatch practice

worked on catching cleanly in a squat- kept it light 80# (tried out Shanna's new lifting belt- couldn't really tell a difference except my tummy was sweaty!

Lots of snatching

Training 9a

A. Snatch Pulls @ 120% max snatch; 3 x 3; rest 90 sec

Snatch Pulls: 110#

B. Power Snatch - 5 sets of 3 @ 70% effort; rest 1 min b/t sets

Pwr Snatch 65#, 75, 80, 85, 90- felt solid

C. HB 1 1/4 Back Squat @ 30X0; 5-7 x 5; rest 3 min

HB 1 1/4 BS: 105#, 115, 120, 125, 130x4- challenging to say the least

D. Muscle Snatch @ 12X1; 5 x 5; rest 90 sec b/t sets

Muscle Snatch: 35, 45, 55, 60, 65

1200m run, ring dips, and 3RM snatch

Sleep:  10:00-7a- my ideal sleep schedule- no arm pain or tingling with brace

Food:  7a coffee with coconut milk, post training sweet potato w/ coconut butter,  and hb egg, lunch of left over zucchini "pasta" with meat sauce,  small mixed green salad, and some watermelon, afternoon snack of small apple and some mixed nuts, dinner at 6p at EarthFare was a large mixed green salad with mixed veggies, roasted chicken, EVOO and red wine vinegar, snack ~8p of hb egg, seasnax seaweed, mixed nuts, carrot, pickle, and date with almond butter... strange snack, huh?

Training at 8a

She from yesterday (8//28/12)

On a 30 minute timer in any order complete:
1200 m run- 5:20

Build to a 3RM in the Power Snatch- 85# x 3, 90# x 2 (PR)

AMRAP Ring Dips- 55 dips- didn't realize this was to be an UB set- that was only 10 but was saving myself for more

HBBS and Oly

Sleep:  10p-7a
Food:  7a coffee with cream, post training protein shake w/ almond milk and 1/2 banana, lunch at 1p of huge mixed green salad with spinach, vinegar slaw, and kale chips (wasabi) with curried cod and a smidge of egg salad, protein smoothie with almond milk, peaches, and almond butter around 3p, dinner of shrimp cocktail and a greek salad at 6p, popcorn before bed


Training at 9am

part 1:

A. HB Back Squat @ 30X0; 8,6,6,4; rest 2 min

125#x8, 130x6, 135x3, 130x3 130x4- got a little ambitious here.

B. Hang Squat Clean TnG x 5 - EMOM fast and tight out of bottom x 10 minutes

83# for all

C. PS x 1/HPS from knee x 1/Squat Snatch x 1 - 70% effort - EMOM for 8 minutes

63#, 68#, 63# for the remainder- wanted to keep it crisp.

rest as needed

Rested 10 minutes (CLEARLY NOT ENOUGH- but had time restrictions today)

part 2:

5 sets:

10 TnG Clean and Jerk AFAP

rest 1 min b/t sets

63#, 68#, 63#, 63#, 63#- this was much harder than I anticipated- really started to die on the 6th rep each round

+

5 sets:

12 burpees AFAP

rest 1 min b/t sets

27s, 28s, 26s, 25s, 23s- easiest of today!

+

5 sets:

airdyne 20 sec AFAP

rest 2 min b/t sets

10 calories, 9c, 11c, 11c, 11c

Snatch and Sprint

Sleep:  10p-6:30a- uninterrupted, nap from 1-2p
3 sets:

Food:  7a coffee with cream, post workout refuel and protein shake,  lunch ~noon of salmon, mixed veggies and vinegar slaw, bag of kale chips, popcorn snack ~3, dinner of salad w salmon and flank steak,  arctic zone ice cream before bed

Training @7:30a

3 TnG Power Snatch

Sprint 30 m @ 95%

rest walk 3 min

70#, 20s
75#, 18s
80#, 18s

+

3 sets:

6 burpees AFAP

1 heavy hang power clean

25 double unders

6 burpees AFAP

rest walk 3 min

120# all sets

58s, 53s, 53s

+

3 sets:

Row 1 min @ max effort

rest 2 min

258m

258m

256m

Back on "Being"

So as I complete the Assessment portion of the OPT CCP (coach's certification) and begin the Program Design Portion, I realize I don't quite know enough to program for a more advanced athlete- like myself or any of the coaches- to truly optimize performance and increase strength.


So, partially beginning today and fully beginning on Tuesday, I am going back on the being blog.


The reason for this is two fold- as I said above, I don't quite know enough, and also so I can begin to recognize and pick apart James' programming as part of the learning process.


So- still given the GHD debacle, I did a slight variation of the being training today:

As many reps in 12 min:

1 Power Snatch - 135#/95#

1 Muscle Up

2 Power Snatch - 135#/95#

2 Muscle Ups

3 PS

3 MU...

4 rounds (48 reps)- used 80# for the PS and subbed 1 C2B pull up and 1 ring dip for each muscle up- think we did the wrong- I think we should have increased continued to increase the reps beyond 3 instead of starting over with 1.  Oh well....

Snatch is looking much better- less swinging out in front.

(rest 12 min)

As many reps/rounds in 12 min:

10 GHD sit ups

30 unbroken DU's

10 plate OH walking lunges - 45#/25#

8 rounds- Subbed single leg BE for the GHD sit ups- alternating legs