Bench Press

Bench Press 72# x 3 x 9 Push Jerk 72# x 5 83# x 1 94# x 1 100# x 1 Birthday present from Coach - goals for the end of the year: Front squat 200# Clean 120-130# Jerk 135# Snatch 95# Overhead squat 120# Snatch balance 110# Shoulder press 90# [Push press 110#~] Weighted pull-up 12-16kg Work on ring and regular dips and pull-ups. bench_press push_jerk EOY_goals

Back Squat 3RM & Met Con

Warm up as per usual, changed 100 SLDL with PVC pipe to 50 with PVC pipe, 50 with empty bar.

Back Squat
3 - 3 - 3 - 3 - 3
140# / 162# / 178#PR / 182#PR / -

Warmed up with 50# x 8 and 100# x 4....apparently this is still too much and I should jump the 100#?

WOD
35,25,15 wall ball 10/5kf (9kg)
AES
10 pull-ups (red band)
400m

DNF - 2 rounds
Finished in 19:47

back_squat

Shoulder Press and Met Con

Shoulder Press
1-1-1-1-1
61# / 72#PR / 83#F x 3

WOD
12mins amrap
5 ring dips (purple band)
10 KBS 2/1.5 pood (1.5 pood)
20 walking lunges

7 rounds + 10 KBS

Fun WOD, frustrated with the lift.  Got the 83# damn high but my bar path is messy.  Something else to work on...

shoulder_press

CFSG at jCube & Yoga

At the box

Weighted push ups
Max weight lifted 45# + 10kg plate followed by amrap push ups (varying hand stances)

Hatha Yoga (60mins) in the afternoon

jCube demo WODS with the gang - fun!

I have no gas in me whatsoever.

hatha_yoga

Box Squats & Met Con

Box Squats
60% x 2 x 12
100# x 2 x 2
120# x 2 x 2
140# x 2 x 8

*when I settle into the box and the hips disengage, it is a real struggle to activate hips again for the 'pop', and I feel the pain in my left hip again.  Good thing is pain has subsided from regular back squats and deadlifts, but worrying it comes back as soon as I do box squats...

WOD
5 rounds for time (12mins cutoff)
5 MU (10 SMU)
7 thrusters 120/80# (80#)
21 double unders

DNF - 3 rounds - 2 dus

Assisted ring dips
3 sets amrap
blue-red-purple band

box_squat

Facing your fears...

Today was a triplet of scary stuff for me...

Snatch Balance
1 - 1 - 1 - 1 - 1

61# / 72# 83#PR / 94#F / 94#PR

WOD
10mins amrap
7 OHS 140/100# (67#)
7 KTE

5 rounds + 7 OHS

GHD work

*Snatch balance - was apparently dropping lower as the weight got higher, meaning I can get under the bar just need more confidence.
**OHS were challenging, even at this weight.  Feeling stiff post-Korea, gotta work on it.
***KTE - so close to getting this movement down but still missing the point where I need to "push" the bar away from me.  Apparently the set up for this looks solid, so just need to keep working at it...

Meh.

Evening Yin Yoga class (75mins)

snatch_balance
yin_yoga

Welcome Back Me :)

After a one week hiatus, hours of sitting and hunching over a computer sandwiched between two six hour flights, I was back home...ah...

Power clean + 3 x front squats
117# x 5

Good mornings
111# x 3 x 3
Then immediately dropped weight to 50#
50# x 50 reps

GHD - back extensions
2 sets amrap (slow)

Banded rows (2 x purple)
2 sets amrap

Flutter kicks
100

Standing side plank abductor raises
50 each side

power_clean
front_squat
good_morning
strength_training

Power Clean & Met Con

Power Clean
70% x 2 x 10

Ended up doing numerous reps each set with 90#.  Dreadful mechanics, about one good rep for every ten.

*Not hitting the pocket.
*Bring body to bar once past the knees.
*Use the hamstrings to lift the bar not arms.

Back to the drawing board...

WOD
3,6,9 MU (6,12,18 SMU)
AES
230m run
10 shoulder to overhead 140/100# (80#)

10:47

Probably need to up that weight a bit...

power_clean

Labour Day Strength & Met Con

Box with Mo, Anais, Jason and Lionel

Back Squats
151# x 3 x 5
*Chiro has advised me to ease off but not completely stop strength work, to stay just below threshold.

WOD (12mins cutoff)
25,20,15,10 pullups (red band)
10,15,20,25 wall balls 10/5kg

DNF 3 rounds + 6 pullups
Finished WOD

back_squat