A. BS: 115, 120, 125, 130, 135 (felt much stronger than week 1) B. Snatch 10 x 1: 5 @ 75lbs; 5 @ 80 lbs. C. C&J 10 x 1: 5@ 95 lbs; 5 @ 100 lbs (legs were def the weakest part) D. 5 rds 10 pistols/10TTB: 5:43. Pistols were slow. Can only do them holding foot so slows me down. TTB were fine. Feel strong and fast on them.
First time really posting anything since I hurt my wrist: A) Back Squats: 140, 150, 160, 170, 180 that last set was pretty rough on those last two reps B) Snatches- first time doing them in a couple weeks. Only did 55lb cuz anything heavier would've not felt good C) C&J- same deal. Didn't go above 75lb, And only did about 5 cuz that catch/rack position on the clean still hurts D) 6:34 pistols felt fine. Even the ttb were ok at first and then it's like I hit my max on them and my toes no longer want to be friends with the bar.
A. Back Squats: 145-160-170-180-190…These felt really good today B. Snatch Singles: 65-65-65-70-70-70-75-75-75-80 C. C&J Singles all at 105 -I really need to work on getting under the bar better on my jerk and having a bigger split. D. 5:50: Pistols were really slow.
A. Back Squat @ 32×1 (5×5) = 165, 195, 205, 215, 225 -Damn you JRo and Mikey for making me go heavier than I wanted!! 225 felt good though - should probably have done 235 for the last one.. B. Snatch 10 singles @ 65-75% 5 @ 95 5 @ 105 -Worked on a slow start and explosive hit and felt a LOT better. C. C+J 10 @ 150 -The friggin jerk is still my issue. Need to work on getting that back leg nice and low D. 5 rounds 10 pistols 10 t2b = 3:32 Used knee wraps and pistols felt great today - I don't think I went low enough on a few with my right leg (still an issue but felt better today) so no repped myself and struggled to get low...it helped when I brought my leg out and sweeped to the side to stay stable.
A: 155, 175, 185, 185, 195. Kept it pretty light and really wanted to focus on good technique. Plus my legs were a little sore.
B: 3@ 105, 4@115, 3@125. Missed two reps as I was leaving the bar out in front, but all my lifts felt smooth. Might be bending my arms a hair to soon. Something to focus on next time.
C: 10 c+j: all at 155. Felt pretty good. Need to spend some time reestablishing my split jerk technique.
D: 8:04. Felt really fatigued at this point and just ran out of gas. I was still happy with my consistency on hitting the pistols though
A. All back squats at 235. Was focusing on making sure I hit depth with everyone. B. Snatches - 5 @ 135, 5 @ 145 C. CnJ - 3 @ 165, 7 @ 175 D. Pistol/TTB - 4:02
Back squat - 135, 145, 155, 155, 160 Snatch - 5 @ 95, 3 @ 105, 2 @ 110 Clean and Jerk - 115 for all Pistols/T2B - 4:53, pistols got better as the rounds went on and my toes to bar turned into a hot mess
Mobility *focus on hamstrings – still crushed by the long row*
Back Squat
4 x 5 @ 32X1 tempo
Result: 225 lbs
*quite a struggle, but held the tempo well with 90+% of the reps; could feel the remnants of the rowing in every rep*
Snatch – 10 singles at 65 – 75% 1RM
Result: 115 lbs (70%)
*not especially heavy, but got good and low–felt it big time in my legs on the squats*
Clean & Jerk - 10 singles at 65 – 75% 1RM
Result: 165 lbs (73%)
*were pretty easy – going back to closer grip has taken away my bicep pain doing these, still not getting good rack position, but continual small improvements*
5 rounds for time:
10 alt pistols [sub: to a 20" box *not to my normal raised med ball--given fried hamstrings] 10 toes-to-bar
Result: 6:42
*this was bad – slow and painful; pistols were insanely painful for first round, but got a bit better as I went; strung a few T2Bs together with no extra swing, but then it went bad and I could only get it back a couple of times*
Nice Dan! Those TTBs are coming along and it will click very soon I promise! Keep on working on your hip mobility so you can open quicker when bringing your legs down.
A- Back Squats @32x1 - 105, 115, 125, 125, 135 B - Snatch 10 Singles - 6@75# and 4 @80#. All were solid, this is the best they've felt in a while C- Clean & Jerk 10 Singles - 105# - elbows were a little slow at first, but otherwise felt good D- 5 Rounds - 5:21 - Pistols suck, they are my worst event. They were slow, I at least got to parallel. Any lower and I might as well just fall on the ground 10 times. TTB were good, nice tight kips strung them all together, last 2 rounds broke them into 2 sets.
Late Post... Lost my book but found it this morning.
A Back Squat 185, 195, 205, 215, 225
B. Snatch 5 sets at 75 5 sets at 95 Form felt very good. Starting to get a nice fluent motion
C. C&J 135 Elbows felt quicker.
D. Pistols and Toes to Bar Pistols: Were not as good as they have been. I felt like i took a step backwards with this move. Need to dedicate some extra time to this move. Toes 2 Bar: Got a lot better with this move. Able to string all 10 together.
A) back squat: 120-130-145-155-165
ReplyDeleteFelt good until the last 2 reps of 165 those felt brutal, like legs were going to give.
B) snatch: 60lbs
Keeping it lighter tonwork on form and they felt good! Whoop!
C) clean and jerk: 100lbs
Elbows felt fast but the squats, my legs felt tired.
Jerk was good but last rep my right knew buckled.
D) 5 rounds pistols and TTB:
5:13
Pistols on my right leg did to go full parallel, knee felt pretty messed up from jerk.
Ttb unbroken ( didn't drop off bar) but not strung.
A) 255, 265, 265, 265, 275
ReplyDeleteB) all at 135
C) all at 165
+
4:14
A. BS: 115, 120, 125, 130, 135 (felt much stronger than week 1)
ReplyDeleteB. Snatch 10 x 1: 5 @ 75lbs; 5 @ 80 lbs.
C. C&J 10 x 1: 5@ 95 lbs; 5 @ 100 lbs (legs were def the weakest part)
D. 5 rds 10 pistols/10TTB: 5:43. Pistols were slow. Can only do them holding foot so slows me down. TTB were fine. Feel strong and fast on them.
First time really posting anything since I hurt my wrist:
ReplyDeleteA) Back Squats: 140, 150, 160, 170, 180 that last set was pretty rough on those last two reps
B) Snatches- first time doing them in a couple weeks. Only did 55lb cuz anything heavier would've not felt good
C) C&J- same deal. Didn't go above 75lb, And only did about 5 cuz that catch/rack position on the clean still hurts
D) 6:34 pistols felt fine. Even the ttb were ok at first and then it's like I hit my max on them and my toes no longer want to be friends with the bar.
A. Back Squats: 145-160-170-180-190…These felt really good today
ReplyDeleteB. Snatch Singles: 65-65-65-70-70-70-75-75-75-80
C. C&J Singles all at 105
-I really need to work on getting under the bar better on my jerk and having a bigger split.
D. 5:50: Pistols were really slow.
A. 135, 145, 155, 165, 170
ReplyDeleteB. 2x85, 8x90
C. 2x115, 8x120
D. 5:43 damn TTB
A: 215-225(4)
ReplyDeleteB: 115
C: 165
D: 7:49
Special thx to Crossfit Southbay for lettin me do my own thing.
A. Back Squat @ 32×1 (5×5)
ReplyDelete= 165, 195, 205, 215, 225
-Damn you JRo and Mikey for making me go heavier than I wanted!! 225 felt good though - should probably have done 235 for the last one..
B. Snatch 10 singles @ 65-75%
5 @ 95
5 @ 105
-Worked on a slow start and explosive hit and felt a LOT better.
C. C+J
10 @ 150
-The friggin jerk is still my issue. Need to work on getting that back leg nice and low
D. 5 rounds
10 pistols
10 t2b
= 3:32
Used knee wraps and pistols felt great today - I don't think I went low enough on a few with my right leg (still an issue but felt better today) so no repped myself and struggled to get low...it helped when I brought my leg out and sweeped to the side to stay stable.
A: 265,285,295,305,315
ReplyDeleteB: No reps missed at 160
C: No reps missed at 230
+
2:57
A: 155, 175, 185, 185, 195. Kept it pretty light and really wanted to focus on good technique. Plus my legs were a little sore.
ReplyDeleteB: 3@ 105, 4@115, 3@125. Missed two reps as I was leaving the bar out in front, but all my lifts felt smooth. Might be bending my arms a hair to soon. Something to focus on next time.
C: 10 c+j: all at 155. Felt pretty good. Need to spend some time reestablishing my split jerk technique.
D: 8:04. Felt really fatigued at this point and just ran out of gas. I was still happy with my consistency on hitting the pistols though
This comment has been removed by the author.
ReplyDelete- 95, 105, 115, 125, 135 (3)
ReplyDeleteB- 5 @ 75, 5 @ 80
C- 4 @ 100, 4 @ 105, 2 @ 115
D- 3:26 (WHOA groins)
Felt my back round on BS so bailed out. Can't explain how frustrating and upsetting it is to see no progress with my leg strength.
Comp wod 5 sets of 5
ReplyDeletetempo back squat
315-335-340-345-350
Snatch singles 10 singles @65-75%
160-5/ 175-3/185-2
Clean n jerk 10 singles @65%-75%
225 for 5/ 235lbs for 1/ 245 for 1/250 for 2/255 for 1
5 rds for time
10 Pistols
10 TTB
Completed 3:55
A: 225, 235, 245, 255
ReplyDeleteB: All @ 135
C: All @ 175
D: 4:18. Could not string together 10 T2B after 2nd round, lost a lot of time.
Overall, 5 weeks in, this is a humbling experience. Learning a lot with the repeat programming. Time to effin' turn it up, push my limits further
255 x 2 sets for BS
DeleteA. All back squats at 235. Was focusing on making sure I hit depth with everyone.
ReplyDeleteB. Snatches - 5 @ 135, 5 @ 145
C. CnJ - 3 @ 165, 7 @ 175
D. Pistol/TTB - 4:02
Back squat - 135, 145, 155, 155, 160
ReplyDeleteSnatch - 5 @ 95, 3 @ 105, 2 @ 110
Clean and Jerk - 115 for all
Pistols/T2B - 4:53, pistols got better as the rounds went on and my toes to bar turned into a hot mess
Back squat @225#
ReplyDeleteSnatch @135x5 + 145x5
C+J @165x3 + 175x7
(Jerk felt weird, shoulders felt fatigued, my split was off)
+
3:54
Mobility *focus on hamstrings – still crushed by the long row*
ReplyDeleteBack Squat
4 x 5 @ 32X1 tempo
Result: 225 lbs
*quite a struggle, but held the tempo well with 90+% of the reps; could feel the remnants of the rowing in every rep*
Snatch – 10 singles at 65 – 75% 1RM
Result: 115 lbs (70%)
*not especially heavy, but got good and low–felt it big time in my legs on the squats*
Clean & Jerk - 10 singles at 65 – 75% 1RM
Result: 165 lbs (73%)
*were pretty easy – going back to closer grip has taken away my bicep pain doing these, still not getting good rack position, but continual small improvements*
5 rounds for time:
10 alt pistols [sub: to a 20" box *not to my normal raised med ball--given fried hamstrings]
10 toes-to-bar
Result: 6:42
*this was bad – slow and painful; pistols were insanely painful for first round, but got a bit better as I went; strung a few T2Bs together with no extra swing, but then it went bad and I could only get it back a couple of times*
Nice Dan! Those TTBs are coming along and it will click very soon I promise! Keep on working on your hip mobility so you can open quicker when bringing your legs down.
DeleteA- Back Squats @32x1 - 105, 115, 125, 125, 135
ReplyDeleteB - Snatch 10 Singles - 6@75# and 4 @80#. All were solid, this is the best they've felt in a while
C- Clean & Jerk 10 Singles - 105# - elbows were a little slow at first, but otherwise felt good
D- 5 Rounds - 5:21 - Pistols suck, they are my worst event. They were slow, I at least got to parallel. Any lower and I might as well just fall on the ground 10 times. TTB were good, nice tight kips strung them all together, last 2 rounds broke them into 2 sets.
Late Post... Lost my book but found it this morning.
ReplyDeleteA Back Squat
185, 195, 205, 215, 225
B. Snatch
5 sets at 75
5 sets at 95
Form felt very good. Starting to get a nice fluent motion
C. C&J
135
Elbows felt quicker.
D. Pistols and Toes to Bar
Pistols: Were not as good as they have been. I felt like i took a step backwards with this move. Need to dedicate some extra time to this move.
Toes 2 Bar: Got a lot better with this move. Able to string all 10 together.