1-28-13

Monday-
Mobility For Hips and/or Shoulders for Snatch
+
One time through of the following complex
Snatch Dead Lift x 3
High Hang Muscle Snatch x 3
OHS x 3
Snatch Balance x 3
Sotts Press x 3
High Hang Squat Snatch x 3
- Complete
+
5 sets of:
Snatch Balance x 3 (75-80% 1RM); rest 90 sec
- 185lbs / 205lbs / 205lbs / 205lbs / 205lbs
+
4 sets of:
Hang Squat Snatch + Squat Snatch; rest 90 sec
- 135lbs / 155lbs  / 185lbs / 185lbs - Felt awesome
+
Back Squat @ 20X1- 3 @ 85%, 2 @ 90%, 1 @ 90-95%, 1 @ 90-95%; rest 2 min
- 3 reps @ 345lbs
- 2 reps @ 365lbs
- 1 rep @ 385lbs
- 1 rep @ 405lbs (previous 1RM) 
+
For time:
20 Hang Squat Snatch, 95lbs
Run 400m
20 Power Snatch, 95lbs
75 Double Unders
20 Over Head Squats, 95lbs
- Complete - 7:42 - Felt pretty good, I still hate running.  Gotta work on that.  It was a burner for sure.
+
3 sets of Reverse Hyper x 15 @ 30-50% of 1RM Back Squat
- All complete at 290lbs 

Comments - Great day, felt really really good.  I needed some time off I think, two days was good.  I am pumped to get into it leading up to the open. 

1-25-13

Friday
Hip/Shoulder Mobility for Snatch
+
2 sets of:
3 x Bridge Ups (10sec)
4-5 Sotts Press, 45/30lbs
8-10 Reverse Hyper w/ 40-50% of Back Squat 1RM
4-5 High Box Jumps, step down (about 85% of max height)
- Complete - Reverse hypers @ 270lbs

5 sets of:
Snatch x 1
- 185lbs / 195lbs / 205lbs / 215lbs / 225lbs

Rest 2 min

5 sets of:
Clean & Jerk x 1
 - 225lbs / 245lbs / 275lbs / 285lbs / 225lbs

Rest 2 min
+
4 sets for times:
Front Rack Walking Lunges x 10/leg (135-155/95-105)
20 Pull Ups
1) 1:45
2) 2:35
3) 1:50 (Got mad about second set)
4) 3:15 (Got tired from getting mad about second set 

I was supposed to do double unders after these sets, but I was smoked.  So smoked, that I called it.

1-23-13

Wednesday
3 sets not for time
Bridge Ups x 3 (10 sec each)
Hang to Inverted to Hang x 3-4
KB Snatch x 8-10 heavy, good Tech
- Complete (KB snatch at 88lbs)

For time:
30 Wall Ball, 30/20#
9 Muscle Ups
20 Wall Ball, 30/20#
6 Muscle Ups
10 Wall Ball, 30/20#
3 Muscle Ups
- Complete (15:12) - I have GOT to get better at muscle ups.  

rest 4 min

3 rounds for time:
20 KBS, 70/53#
15 Toes to Bar
- Complete - 5:45

rest 4 min

3 rounds for time
10 Push Press, 135/95#
10 Burpees
10 Pull Ups
- Complete - 4:45 

Comments - Wow, tough day.  Good, hard work but it was a killer.

1-22-13

3 sets not for time
3-6 Muscle Ups unbroken
15-20 Unbroken Toes to Bar (focus on speed and rhythm)
6-8 Pistols/leg
- 5 muscle ups, then 3 and 3 - still working on technique
- 20 T2B each time
- 6 pistols each time (left leg still really weak) 
+
5 sets of:
Clean & Jerk x 1.1 (rest 10 sec b/w reps)
- 225lbs / 245lbs / 265lbs / 285lbs / 300lbs (only squat cleans, couldn't get it overhead)
Rest 30 sec
Weighted Pull Up x 4 reps
- 62lbs / 62lbs / 53lbs / 53lbs / 53lbs
Rest 90 sec
+
20 min on the minute
1^st- 6 Power Clean TnG @ 185-205/115-135lbs  (same weight as last week)
2^nd-HSPU’s (10 reps male/7 female)
- Complete, really tough workout.  CNS system was rough.

1-21-13 - I'm back

I've switched over from doing personal programming with Mike to doing his new competition blog.  I am excited about it.  It gives me the opportunity to workout with people again, which I enjoy and I feel like it pushes me.  I may add some stuff here and there, but my main framework will be his blog.  The programming we have been doing has been really great, hoping to keep getting awesome results.  

Monday-
Mobility For Hips and/or Shoulders for Snatch
+
One time through of the following complex
Snatch Dead Lift x 3
High Hang Muscle Snatch x 3
OHS x 3
Snatch Balance x 3
Sotts Press x 3
High Hang Squat Snatch x 3
- Complete - all with just the bar
+
5 sets of:
Halting Snatch Dead Lift + Hang Squat Snatch + 2 Over Head Squat(70-75% 1RM); rest 90 sec
- 155lbs / 155lbs/ 165lbs / 165lbs / 175lbs

+
Snatch Balance- build to a tough single in 8 minutes
From 205lbs - 265lbs
+
Back Squat @ 20X1- 3 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 90-95%; rest 2 min
325x3
345x2
365x1
385x1
Felt great, really great. 
+
For time:
25 Squat Cleans, 95/65lbs
Run 400m
25 Squat Cleans, 95/65lbs
Run 400m
Complete - 7:32 - leg burner for sure. Had to break up squat cleans into two on the first set, and four on the second one.
+
EMOM
2 Push Jerks (from a rack)
2 Tire Flips @ 3x BWT
Increase the weight on the push jerk each minute by 5-10 pounds.  Start at 50% of your 1RM
- Complete - went from 135lbs push jerk to 255lb push jerk
+
3 sets of Reverse Hyper x 12 @ 30-50% of 1RM Back Squat
- Complete @ 225lbs - felt awesome

Comments - Good, fun day.  Running is getting better, hit everything hard.

10-31-12 and Thoughts on Julie Foucher

Tuesday- IWT (heavy bending) + HSPU Work

For time:

10 Power Snatch, 155

Row 500m

10 Power Clean, 225

Row 500m

10 Dead Lift, 315

Row 500m
- Time - 10:59 - Power clean was the hardest part by far.  I need to work on transitioning too.  I put the weights on as I went, and I should have rushed through that.  I liked this workout alot, pushed me.  Roughly 2:00 min / 500m pace on the rower.  I had an exam this morning and only slept for 3 hours, so I really can't complain about my time.  

I was pretty disappointed to hear about Julie.  In case you didn't know, she decided to not compete in the Games this year because of school.  If anyone understands where she is coming from, its me.  Med school is a unique grind.  Second year (the year she and I are both in) is difficult as well.  You have to take the STEP to determine basically what you can do for the rest of your life.  It's big stuff.

All that being said, I was really pulling for her to compete again this year.  She inspired me.  She was successfully pulling off the two things she and I both have a passion for.  I won't pretend to know what kind of work she was putting in to get to the Games, and I am sure it was more than I would expect, but I really wanted to see her do it.  I wanted to see her get on the podium again, not just because I am a fan, but because it makes a statement.  I had a guy in my class ask me the other day, "How do you have time for all that Crossfit stuff you do?"  I replied by asking him how he had for all that TV watching he does, or how he had time to hang out with his friends, sleep, eat?  The point I am trying to make is that Crossfit isn't just competing, its about taking care of yourself.  We don't need doctors who don't take care of themselves.  I compete because I love to, but I take care of myself because I need to. .

I hope Julie comes back next year, and I hope she still keep training. I am going to keep trying to qualify for regionals, even with the year I am facing.  Why?  Because what good is a doctor if he isn't well rounded and doesn't keep himself healthy?    

10-29-12

Monday- Jumping + Snatch + UB Vol

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- build slowly to 1RM- no more than 3 failed attempts

- Worked up to 225 (PR) really excited about this.

C. Muscle Ups- max reps in 4 min

- Got 15 muscle  ups (PR) 

D1. CTB Pull Ups- max reps x 3; rest 10 sec

- 28 (PR) / 23 / 15

D2. Ring Dips- max reps x 3; rest 2 min

- 25 / 18 / 12

Comments - Usually when I say "some days you have good days, other days you have bad days" I had a bad day.  Not today.  Rarely, do you have a three PR day.  I was super excited, had a great day in the gym.  On another note, I made a B on my pharm exam today.  Its been a really really awesome day.  I was sick all last week, so following is what I did last friday coming back from being sick.    
 

Last Thursday

4 sets; rest 3 min

4 TnG Power Clean @ 225

Air Dyne 20 CAL
- 42s / 55s / 1:14 / 1:24

+

4 sets; rest 3 min

4 TnG Dead Lift @ 355

Row 500m
- 2:05 / 2:11 / 2:08 / 1:59 (pushed for sub 2)