Push Jerk & Yin Yoga

Push Jerk
1-1-1-1-1
94#/105#/116#F/116#PR/120#F

*Dip too fast, then when I slow down so does drop under, need to work on bouncing the bar on and off shoulders.

Evening Yin Yoga class (75mins)

push_jerk
yin_yoga

Double Strength

Coached am session then solo strength - Coach busy and Mo with exams.  Sad times.

Speed bench x 3 x 9
50# + chains + 8kg KBs x 3 x 9

GHD sit-ups
3 sets of 10
(built up speed today)

Evening session at the box

Deadlift
x 3 x 5
206# x 3 x 4
210# x 3 x 1

Each set was a PR - now my previous 1RM is my 3RM, woohoo!

Was feeling too beat up after this week so took some supplementary strength from Coach instead:

Barbell rows drop sets
3 sets to F
116#/105#/94#

Green (wide) band good mornings
3 sets to F

Glute-ham raises
2 sets to F

Ab-mat crunches
2 x 25 reps

bench_press
deadlift
strength_training

Snatch Balance

Was about to bench with Juria and Thad when Coach made me face my fear...am I glad he did.  Finally getting some weight on the bar.

Snatch Balance

Work up to 1RM (drills with 45# & 56#)

61# x 4 / 67# x 3 / 72# x 2 / 78# (slow) / 82#F x 2 / 82#PR

Technically all these weights were PRs...haha.  Happy to have a number to work with.

Playtime with Juria and Thad (but only because I got the 82# up...!)

Kettlebell seated alternating shoulder press 12kg

3 sets to F (not a lot of reps per round but at least I'm getting the 12kg up, unlike two weeks ago)

Banded rows

2 sets to F

Tricep bands work from wide to narrow bands

2 sets to F

Ab wheel

snatch_balance

Home Met Con

SMFR (TPT kit) 40mins

Mobility work - wrists and shoulders

WOD
30,20,10
walking lunges
dips
double unders

8:07

100 double unders for time: 2:22

Denneroll - 18mins

SMFR
DUs

Back Squats & Met Con

Back Squats with Angela
x 3 x 5
162# x 3 x 5

WOD
10mins amrap
21 wall balls 10/5kg
15 KBS 2/1.5 pood
9 burpees

3 rounds + 15 wall ball RX

Finished the 4th round.  Tried the 32kg KB - Can get it 2/3 of the way up but no way I'm locking that thing overhead just yet...

back_squat

Power Snatch, Met Con & Yin Yoga

Power Snatch
x 1 x 5

Power Snatch practice - 78#

Attempted 89# but didn't drop under fast enough.  Felt good too, and was apparently high enough - frustrated.  More fear to get rid of I guess.  Need to do more OHS, snatch balance and bench press.

WOD (10mins cutoff)
10,8,6,4,2 Thrusters 140/100# (67#)
10,20,30,40,50 double unders

8:11

Knee tuck holds - 3 sets: hold perfect form for as long as possible
Strict parallette pushups - 3-3-3-3-3
10-1 hip/leg raises

Evening Yin Yoga class (75mins)

Looking forward to chiro appointment tomorrow, everything on my left-hand side feels out of place...

power_snatch
yin_yoga
skills_practice

Front Squat

Strength with Mo after coaching AM session

Front Squat
1-1-1-1-1
151# / 162# / 184#F x 2 / 178#PR

Mini PR, but better than nothing I guess.  I know I can get that 184#.  Head wasn't in the right place, dammit.

Good Mornings
94# x 3 x 3

Glute-ham raises 2 sets to F

Single-legged deadlifts
2 sets of 10 L&R with 24kg KB

L-sit hold - 2 sets to F with perfect form (knees tucked)

Late morning Yin Yoga session (75mins) with Justin

front_squat
good_morning
deadlift
skills_practice
yin_yoga

Bench Press

Bench Press with Juria & Tom
x 3 x 12
83# x 3 x 3
72# x 3 x 6
83# x 3 x 3

 *dropped the weight as left trap/shoulder was giving me serious grief. Bar comes up fast on the right but is a struggle on the left hand side. Need to see Dr Matthew.

Triceps band work
Abs work
 bench_press

Back Squats & Double Met Con

Warm up (by Justin)
Mountain climbers - 20
Reverse burpees - 15

Back Squats with Aole
x 3 x 5
151# x 3 x 5
*exercised lots of caution here

WOD (10mins cutoff)
9,6,3
MU (SMU x 2)
Thrusters 170/120# (61# x 2)
DNF - 4 thrusters left(!!!)

Then WOD from 16.04.12 (10mins cutoff)
10,9,8...3,2,1 KBS 2/1.5 pood
50m run AES

7:46 RX (G) (V - 6kg)

back_squat

Yin Yoga

All-day workshop then interviewed Feng for an upcoming article.

Evening Yin Yoga class (75mins) with Justin.

Hip hip hip hip...

yin_yoga

Double Day

AM strength with Mo

Rack Pull - find 1RM
180#/205#/225#/236#PR

Good Mornings
3 sets 10 reps @ 50#

Reverse Hyper
3 sets 12-15 reps

Power Shrug
2 sets amrap
100# - 15
120# - 16

Abs roller - 2 sets to F
GHD

Afternoon with Patrick and Shannon at Pure Fitness

OHS
3-3-3-3-3
30kg - 35kg - 38kg - 40kg - /

WOD
10mins amrap
Deadlift/Burpee ladder (1-1,2-2,3-3...)

11 rounds + 11 deadlifts (50kg,RX+)

rack_pull
good_morning
power_shrug
strength_training
overhead_squat

Bench Press & Yoga

Strength with Juria & KC

Bench Press x 3 x 6
83# x 3 x 2
88.5# x 3 x 2
94# x 3 x 2

That's a PR,albeit a small one. :)

Alternate DB press
2 sets amrap @ 7.5kg each
2 sets amrap @ 10kg each

Alternate KB press
3 sets amrap @ 8kg each

Supplementary tricep work with bands

GHD sit-ups,3 x 10 (work on form)
Overhead sit ups - 3 sets amrap @ 10kg

Then
60min Yoga Therapy class

bench_press
strength_training
yoga_therapy

Playground WOD

30mins SMFR (TPT kit)

Just so happens the perimeters of the playground near my house come in at 230m.

4 rounds for time
230m run
10 burpees
20 DUs
30 squats

13:52

Then 100 DUs for time @ 2:32 - slower than a couple of days ago,haha..

DUs
skills_practice

Hips Don't Lie

Box Squats
55% x 2 x 12
140# x 2 x 6
151# x 2 x 6

WOD
10mins amrap
10 CTB
10 thrusters 140/100#

2 rounds + 2 thrusters (78#,blue band)

box_squat

C&J, Alternating Tabata and Yin

Mobility drills

Clean & Jerk
x 1 x 5 (heavy singles)
105#PR x 1 x 5

*C&J felt good today,solid and faster dropping under the bar. Should have gone a little heavier but at least I'm hitting over the 100 mark comfortably.

WOD (G) (V)
Alt tabata
DUs
KBS 2/1.5 pood

161RX (G) (V-6kg)

Up 40 reps since last time,hurrah for small triumphs haha.

Then 100 DUs for time @ 2:20

Chest to rings (20secs rest between reps,aim for 10)
1 x 6

Attended 75min Yin Yoga night class.


tabata
CnJ
DUs
skills_practice
yin_yoga

Good Friday workout & Bikram Yoga

Trained with Mo - both of us felt like crap and couldn't lift anywhere near what we would have hoped for...we did spend seven hours baking the day previously though...(!)

Push Jerk x 3 x 5
72# x 3 x 5

Sumo Deadlift x 3 x 3
159# x 3 x 3

Bear Complex - complete as many cycles of the following movements in 8 minutes:
1 power clean
1 front squat
1 press/push press/jerk
1 back squat
The bar cannot rest on the ground other than to touch down between cycles and reset.  Rest may be taken in either front or back rack, or bar may rest in the crease of the hips.  Weight must be carried at all times.

8 mins amrap @ 65# - 17 cycles + 1 power clean + front squat

push_jerk
sumo_deadlift
deadlift
bear_complex

Bench Press Thursdays :)

Trainers' meeting 7-8.30 but couldn't miss bench press (never thought I'd say that) so Juria and I squeezed in a super speedy session before the meeting got underway...

Bench Press
x 3 x 9
50# bar + chains x 3 x 4
50# bar + chains x 3 x 5

KB bench press (8kg)
3 sets 15 reps

Pullups
1 x 10 (strict)

bench_press
pullups

Light Met Con

Shoulders feel jacked after the last couple of days...

45mins SMFR (TPT therapy)

Warm up

2 rounds CFSG.com WOD
5 HSPU
10 KBS 1.5 pood
25 double unders

Then

21-15-9
air squats
pushups

2:47

SMFR

Box Squats & Met Con

Warm up
Air squat drills
Frog leap 25m
Duck crawl 25m

Box Squats
50% x 2 x 12
[50# bar + chains + 16kg KBs]
+ 10kg x 2 x 3
+ 12.5kg x 2 x 1
+ 15kg x 2 x 2
+ 20kg x 2 x 6

WOD (15mins cutoff)
9,6,3 MU (18,12,6 SMU)
AES
15 wall balls 10/5kg
400m run

13:53

Eccentric pullups
1-1-1-1-1

box_squat

What Monday blues?

Strength with Mo & Justin

Push Press
1-1-1-1-1
83# / 94#PR / 100#PR / 105#PR / 111#F x 2 / 111#PR

Back Squat
x 5 x 5
120# / 131# / 142# / 153#PR / 158#PR

Deadlift
x 3 x 5
184#PR x 3 x 5

Total weight lifted: 6773#

Then

75min Yin yoga class (night class)

push_press
back_squat
deadlift
strength_training
yin_yoga