silly bench thing

3x5 squat @ 270
10x10 bench @ 125

So my buddy has been on this bench program for a few weeks and talked me into giving it a go.  Got it from a co worker's brother who's a fitness instructor for the marines or some such shit.  It's a 10 week program, bench once a week, 10 sets (ends up being a LOT of spotted reps), ~90 seconds between sets, goes like this:

First 6 weeks: 10x10 @ 60%
week 7: 10x8 @ 70%
week 8: 10x6 @ 80%
week 9: 10x4 @ 90%
week 10: 10x2 @ 95%

When you hit a wall and the rep is mostly spotting, take a 7 count break and then get right back to it, even if you can only get 1 sloppy spotted rep out before another break.  I made it through 3 sets before shit got ugly.

I'm trying to be open minded with this, my 3x5 LP has only added ~50 lbs to my 3x5 over the course of probably 2 years, whereas my other lifts have shot up a little better.  I'm going to stick with this for awhile and see what happens, it just sketches me out that no one I've been reading (rip, Justin, starr, etc.) has suggested any similar program.  But like, what have I got to lose?  I'm not making strides anyway. 

Thoughts?

I can barely lift my arms, they will be swoll as shit bodybuilder stylee if I keep this up...but I'd rather move big weight obviously...

Outlaw Weds

Strength

1) Deadlift: 3X10 - heaviest possible, rest 3 full minutes
245-275-295 (probably could have done 305-315)

2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) -
heaviest possible, rest 60 sec. 135-145-145-145-145 (yeah these were
hard)

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second
count on the descent) - heaviest possible, rest 60 sec. 0-18-18-18-18
(also hard)

Notes: 2a & 2b should be performed in alternating sets.


Conditioning

For time:

30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)
70 Burpees

16:16

Sick w/ flu-like symptoms

Ricci's post prompted me to want to re-post this 70s big article about how to get back into training after you've been sick and why it's so crucial to not train sick: http://70sbig.com/blog/2011/02/dont-train-sick/

I've been sick since last Thursday, so I haven't lifted since Tuesday, Jan. 22.  I haven't been eating anywhere near normal quantities until yesterday.  So based on 70sbig recommendations, I should jump back in with a light-medium workout tomorrow.  I think this will entail going at 90% of my 3x5RM for squat and press.  After that, I'll consider doing the CFFB metcon for the day based on how I'm feeling from the lifting.  Then, I'll rest on Friday and try to get a medium/moderate metcon in on Saturday morning before I leave for New York.  Sunday will be a rest day, and hopefully I'll be able to jump back to my normal schedule on Monday and pick up where I left off squatting what I squatted last Monday (290 3x5).

Drinking this Saturday night may set me back.

meh

Took a bit under a week off due to coming down with a cold.  Between the injury and the holidays and travel and now a cold, I've been training very sporadically.  I feel depressed like I have training withdrawal or something.  Diet has been good though, cut out dairy to curb my excessive weight gain for a bit, going to start up with it again once my adductor is fully healed (still painful ish in the bottom of the squat).  Been taking a shot of heavy cream each morning just to get my fix.

3x5 squat @ 265
3x5 press @ 125

1000m row @ ~900 cal/hr

3x8 dips @ +20

DCF Box Tour

Where the magic happens:

http://library.crossfit.com/free/video/CFJ_DCFSW_BoxTour_Powell_ipod.mov


Lifted some weights yesterday, Outlaw style

5x5 unbroken hi hang cleans - 135#
then did 3x5 snatch first pulls, jumping good mornings, and split
stance strict press as supersets

Did a DCF WOD from a few weeks ago with a friend of mine who's
training for the NFL regional combine at DCF:

7 rounds of

1 min AMRAP
Clean and Jerk 135#
2:30 rest

87 reps (12.4 per round) - beat my friend by 2 reps, though he was
basically doing clean and press, cause he's a boss, and needs a little
fine tuning on the clean and jerk.

Oly lifting

So I was at the MIT Z center for training, which was really awesome.  There was a group of reasonably legit strength sports guys there, and we talked shop for a while.

I met Chris Chin, MIT '12, who squatted 440 @ 165.  I also met Frank Wu, Harvard 05, who pulled 630 @ 181.  WTF.  At least I squat marginally more than him @ 20lb heavier :(  Frank also C&Js 120kg and doesn't actually olift.

My recent olifting:

- 75kg hang snatch from the knee (PR)
- 90kg C&J which felt really easy.  My old PR on this is 91kg, so I think I can get at least 95 and hopefully take a run at 100kg.

TM cycle 12

Volume:
Squat 360 5x5

Intensity:
Squat 415 1x5 <- failed, got 4 reps.  The 4th was a real grind and I knew I wasn't gonna have it.

This was annoying because I thought I had at least another 10-15lbs in me.  However, my company sent me to Boston to give some talks at MIT and I flew all day before the workout, had terrible nutrition, and then slept about 4 hours.  I'm going to give it a go again this week, and should be able to get it.

Pressing lately:

Press: 160 3x5 got 5/5/4.  Try again this week.
Bench: 240 3x5 got 5/5/5.  Going well.

Meet is in 4 weeks.  I have 1 taper week which means that I'll have 3 more cycles.  This puts me at (if i don't fail more workouts):
Squat 425 5rm, theoretical 1rm of 480 or so.
Bench 255 5rm, theoretical 1rm of 290.
Deadlift (gotta start again), hoping to hit 500.

Sat Outlaw

Snatch - rest 60-90s between sets, 30s for sets at 75%
5x1 80% 148#
5x1 90% 167# (missed 2)
8x1 75% 140# alternating power and full

Clean and Jerk
5x1 80% 200#
5x1 90% 225#, stayed at 200#, working on second pull of clean
8x1 75% 185# alternating power and full

10 min AMRAP
10 GHD sit-ups
10 Pushups
10 Box Jumps 24"

6 rounds - GHDs were tough on the quads, probably need to adjust it
better next time to use more hips.

DCF Fri

Strength:
Weighted Dips, work up to a 3RM

Then three rounds of 12-15 Floor Press and 12-15 Strict Pull-ups

Conditioning:
4 rounds for time
15 Hand Release Push Ups
10 Pull-ups
10 Deadlifts 225#

4:39 - unbroken, probably 30 seconds slower than Hank the Tank.

Weds

From Outlaw

20 min to establish 1RM Snatch - failed 185lb three times, used a
wrist wrap on my left wrist for the first time, felt pretty good even
though my wrist doesnt feel 100% yet sans wrap.

20 min to establish 1RM Clean and Jerk - skipped due to time
constraints, will do this today.

Front Squats - 60-90s rest, off 290lb 1RM, these were hard
1x5 80%, 235lb
2x3 85%, 245lb
2x3 90%, 260lb
3x1 95%, 275lb

Conditioning: Cindy - skipped due to time contraints, may do this today as well

CrossFit Games Open WOD 11.2

Started off with some Outlaw strength:
Banded Deadlifts at 50% 1RM + 25% band tension, 2 reps every 20s for
3:00. Then supersets of Bench Press and Weighted Pullups, worked up to
singles at 80% with 60s rest between movements.

Wrapped up with DCF metcon. Didn't realize until a minute before
starting that it was the second Open WOD from 2011:

15 min AMRAP
9 Deadlifts 155#
12 Hand Release Push Ups
15 Box Jumps 24"

361 reps (10 Rounds + 1 Deadlift) - Went balls to the wall for the
last round (~45-60s) but didn't hit failur anywhere in the last round
which makes me think I should have gone balls to the wall for the last
two minutes or so. Kept a steady pace for the first 13 minutes or so,
all movements unbroken.

Did this workout on April 7, 2011, 290 reps (8 rounds + 2 Deadlifts),
apparently top scores at the time were averaging 450-500 reps. If I
did this again my goal would be 380-400 reps.

CFFB 012313

3x5 squat @ 255 (adductor feeling better every squat sesh)
3x5 press @ 125 (no dice, wtf: 5-4-3)

did some 100m sprint rows alternating with 10 ab wheels.  Like 6 rounds.

crush grippers: 2x8 @ 100, 2x5 @ 120, 5x3 @ 140 (time to order the 167.5)

CFFB and Linear Progression Update (AK) 01.22.13

Monday:
ASWOD
Squat 3x5 @ 290 lbs. <--- still feels good
Press 3x5 @ 127.5 lbs.

Conditioning: did 3 rounds of 2 front squats at 205 lb. and some rope pull ups

Friday:
ASWOD
Bench Press 3x5 @ 190 lbs. <---feels good
Power Clean 5x3 @ 190 lbs.
Strict Chin Ups 3 x max reps (14, 11, 8)

Accessory work: 55 lb. curlz 3x10

On Saturday I went with Robin to a Crossfit Diesel class in Columbia, Maryland.  Robin signed a six month contract with them and has been going about 3x per week, which I'm pretty excited about because it's something we can do together.  Since it was my first class, I was able to walk-in for free.  I was curious to see this gym since it's also where the powerlifting meet in April is being held.  The wod was 3 rounds of 30 toes to bar, 20 pistols, and 10 thrusters at 155 lb. 

The coach (Evan) told us the best time in the early class was 11 minutes so to scale accordingly to get a time around that.  Since nobody in the class did real toes to bars, I switched halfway through the workout from toes to bars to leg raises, and then eventually to just normal situps.  For pistols, I did full range of motion while holding onto the pullup rig.  Finally, I scaled thrusters to 115 lbs.  I finished with a time of 12:53.  The other two guys in the class finished with 9 minutes and 12 minutes, but used 75 lbs and 95 lbs. on thrusters, respectively, and who knows how they scaled their pistols and toes to bar.  The after party was practicing handstands, in which I was easily the best male.  I was pretty sore from this workout (quads, lower back, and abs) until yesterday.  Overall, I thought it was an awesome gym setup (in a warehouse) and the coaching was pretty good.  Definitely looking forward to going back here.  I'll probably try to do the Open wods here, too.

TM cycle 11

Volume:

Squat 5x5 @ 355lbs

Intensity:

Squat 1x5 @ 410lbs

Things are finally feeling more difficult on intensity day.  Hopefully I can get a few more weeks of progress before having to finagle with the system.

Pressing I've done lately:
Bench: 230 3x5, 235 3x5.  Still feeling reasonably strong here.
Press 155 3x5.

Thurs/Fri v2

Both DCF WODs

Thurs

5x3 Front Squat - 225#
Then
3x5 Barbell Step Ups (each side)
3x10 Good Mornings

For Time:
18-12-6
C2B
Power Cleans 135#

4:57 - went out too fast, should have broken up the C2B and cleans
more, started with 18 CTB unbroken and 8 or 9 touch and go cleans,
last couple cleans of each set were a struggle


Fri

3x5 Weighted Pullup 30-45-50#
Then
3 rounds
15 Ring Dips
15 Ring Rows

8 min AMRAP:
3 Thrusters 100#
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
etc.

118 reps (18 thrusters + 10 pullups) - Open WOD 12.5 was same rep
scheme with 7 min cap. Did 108 reps during the Open, so basically got
10 more pullups with the extra minute. I think I could get a few more
reps out but I'm going to chalk this one up to working out at 6am.

Thurs/Fri

Thurs

3x5 squat @ 245
3x5 bench @ 170 (fail: 5-5-4)

ran out of time for conditioning, chalking it up to easing back into things...

Fri

5x3 power clean @ 165
3xME chins (14-11-10=35)
3x5 pendlay rows @ 155, 1x10 @ 135

Tabata row (only 50-some calories, I blew my workload prematurely)

Mississippi

Dropped into a box in MS yesterday and did the following:

3 rounds for time:

400m run

12 pistols (alternating)

20 kb swings 2p

10:50 - everything unbroken, slow ass run

Gonna be out of town again this weekend so I won't be back to my regularly scheduled programming til next Tues. Seven weeks til the Open.

01.15.2013 (AK)

Strict Pull-ups 3x Max Reps
11, 9, 7

WOD:
Complete 5 rounds:
1 Minute Max reps of one arm kb power lcean and push press (right hand) - 2pood (subbed 40 lb. dumbbell)
1 Minute Max reps of one arm kb power clean and push press (left hand) - 2 pood (subbed 40 lb. dumbbell)
1 minute of ghd back extension isometric hold
Rest 1 minute between rounds
**I got 29, 33, 29, 29, 31 reps on the five rounds.  The round of 33 was when the hot gym attendant was nearby.  The isometric back extension holds were hard as eff.  I'm sore today and haven't been sore from a wod in awhile. 

I stupidly tried to do deadlifts 5rm after this dwod, instead of before, which is how it was prescribed. 

I got 315 (add 10 lb to last workout), which was hard and I probably rounded my back like an idiot on a few reps. 

I celebrated this workout by buying a nice bottle of rum afterwards (El Dorado special reserve 15 years old) and making a lot of pasta.

liftin'

1x5 deadlift @ 375
3xME pullups (12-10-8)

kinda bitched out on the CFFB DWOD (lots of KB clean and push press), my shoulders are burnt from pressing yesterday.  Rowed some then hammered mobility for my adductor and some plank holds which I'm trying to add in on the reg now.  I feel like my trunk stability is often a weak point.

CFFB 011413

3x5 squat @ 235
3x5 press @ 127.5 (fail: 5-4-3)

4 rounds:
max reps push press @ 155 (scaled to 115) (10-9-8-7)
10 burpees

Long time no post

So about 6ish weeks ago I hit that squat PR and was so pumped but I think I yanked/pulled/strained/sprained an adductor in the process.  In my ignorance I let it heal passively, and that had a severe impact on my squat form, due to reduced RoM.  I'm currently working on reversing that damage and getting back into things.

Lifted 3 times last week, nothing spectacular to write about.  Just trying to get back into things with a big reset and really hammer form one last time up through an LP, then graduate to some TM when I've exhausted the progression this last time.

Picking back up with CFFB starting today.  Been eating real clean.  Ready to crush my enemies and see them driven before me.

Oh yeah, went to a 70sbig seminar with klein last weekend.  Really got a lot out of it, I was left a little wanting on the lift coaching though, he had a lot of people to get through.  I wonder if I can find someone that knows what theyre talking about to coach my ish locally...

Sunday Funday

7x2 Hang Squat Clean
185-205-225-230-235-240-245x

Never maxed out hang squat cleans before so I had no idea what to shoot for. Going in I was going to be really happy if I got anywhere near 220, I figured doing a double would be really hard on the grip and forearms. Turns out I can probably hang power clean at least 235, which is pretty sweet. There were 225# hang cleans at regionals last year and I remember thinking how ridiculous of a weight that was at the time. I hit the first rep at 245 and failed the second rep. If I could repeat this I'd probably start at 220 and go 230, 240, and attempt 250 before getting too fatigued. My current 1RM clean is 250 so I clearly have some work to do there if I can hang clean 245.

Did the DCF metcon with Hank the Tank afterwards:

10 Rounds for Time:
3 Power Snatches 115#
5 Ground to Overhead 45# dumbbells (subbed 40# cause we only had one set of 45#)
7 Burpees

10:43ish - Finished a few seconds behind Hank, pretty happy I was able to keep up with him for the most part. GTO and Burpees were unbroken, Power Snatches were unbroken through 6 rounds, then singles for the rest.

On the road for a few days this week so I'll be dropping into some random gyms in Mississippi.

Recent OLY training

My training has settled into a pretty regular pattern now.

Every day, the workout basically follows this template:

1) 10 singles in the full snatch.  Go as heavy as you can while trying to miss 3 or fewer.  OR, some variation like power snatch/hang snatch etc for 3 sets of 4 or something like that.

2) 10 singles in the clean & jerk.  Same rules as the snatch.  OR some variation just like the snatch.  If 10 singles in the snatch are programmed then the C&J will be a variation and vice versa.

3) Some kind of pull.  We've done snatch pulls at 110% 1rm for 3x3 and clean pulls at 120% 1rm for 3x3.

Recently established a watermark for the clean & jerk at 91kg.  Now I have a theoretical total of 74kg + 91kg = 165kg.  Just gotta add about 110kg to make nationals :)

TM cycle 10

Volume:
Squat 350 5x5

Intensity:
Squat 405 1x5.

This shit is working pretty well.  405 felt pretty easy so I'm pretty confident going into next week.

From here on out, I'm going to start increasing volume day weight every week until it gets pretty out of whack or until it gets mad hard.

Also:
Pressed 150 3x5.  This was actually fairly easy.  I'm really happy that press is going up after being stuck forever.  155 shouldn't be too bad.

DT

Started off with some Oly work from Outlaw:
3 attempts to establish a 1RM Snatch - missed 195# again, looking at the video I'm getting the bar high enough to power snatch it but it's a hair in front of me so I think I need to drill some technique work at lighter weight in the near future.

Skipped the 3 attempts to establish a 1RM Clean and Jerk and did the DCF workout:

Muscle Clean 2x40%, 2x50%
Power Clean 2x60%, 2x70%, 2x80%
Clean 3x2x90%

Did the workout with AK, one of the DCF head coaches working off the same 250 1RM. He qualified for American Open a few years ago, all time Clean and Jerk 270, he's been focusing on more Westside/Powerlifting stuff recently and is just getting back to some CF type stuff so he backed off on the cleans a bit. Really enjoyed lifting with him because his form is money in the bank. Crazy efficient. Then we did DT:

5 Rounds for Time
12 Deadlifts 155#
9 Hang Power Cleans 155#
6 Push Jerks 155#

10 minute time cap
4 rounds + 7 Hang Power Cleans, AK beat me by one rep. Wasn't really sure how we stacked up since I haven't done a workout with him since we were doing the Level III workouts about a year ago, in which he would beat me pretty handily. He competed at regionals last year on the DCF team and would have qualified as an individual if he wanted to, so, though this is a sample size of one, good to see where I'm at right now. I think we'll work out together more in the coming weeks.

Last time I did this was July 2011, scaled to 105# and finished in 9:07

01.08.13 (AK)

ASWOD
Power Snatch 8x2 @ 130 lbs.
(failed on the fifth set)

DWOD
Complete:
Weighted Pull Up 5 RM...got up to 40 lbs.
then...
Complete 5 rounds:
3 snatch pulls
3 power snatches
3 snatch push press
*Start at 75% of 2RM Power Snatch and work your way up to the heaviest set possible.
*Rest 3 minutes between sets
I started at 95 lbs. and worked up by 5 lbs. each set to 115 lbs. 

In my linear progression here's where I'm at:
Squat 3x5 at 270
Press 3x5 at 122.5
Deadlift 5rm at 305
Power Clean 5x3 at 180
Bench Press 3x5 at 180

Le Outlawe

Strength:
2 banded deadlifts at 55% of 1RM + 25% band tension, every 30 seconds for 5 minutes - 220lb + green and yellow Rogue bands

Take 10 minutes to work up to a heavy bench press. Got up to 240lb (PR), think I have atleast 5-10 more lb in me.

Take 10 minutes to work up to a heavy weighted pull up. Got up to 90lb, was a little short on time and had to cut it there. I think I've done 100+ before so I'm guessing I got another 20+ lb in me.

Conditioning:
9 Bar Muscle Ups
50 Jumping Lunges (alternating)
30 Wall Balls
7 Bar Muscle Ups
40 Jumping Lunges (alternating)
20 Wall Balls
5 Bar Muscle Ups
30 Jumping Lunges (alternating)
10 Wall Balls

8:43 - Bar Muscle Ups are feeling good now, pretty comfortable stringing 3-4 together. Jumping Lunges ripped my quads apart, last 15 or so on the last two rounds I had to break up into sets of 5. Wall Balls were all sets of 10. Probably could have been less of a pussy and done sets of 15 on the wall balls and cut some time off.

Gonna do some Oly lifting today and then do the DCF class afterwards.

2012 Goal Recap

So my goals for 2012 were all over the place. A lot of them were along the lines of do xyz programming __ times a week, I was pretty good about those for the most part, except for the yoga and sprinting. I did however come across a post from Jan 30 2012 when DCF released a list of prerequisites (which are now OBE) to compete on the DCF team and I noted that I wanted to be able to check off 7/10 from the list (I was at 3/10 this time last year), which was the minimum threshold at the time, by July 1 2012. Well I forgot about it but let's see where I stand now just for shits.

[Jan 2012 numbers/Jan 2013 numbers or estimate]

5 Unbroken Muscle-Ups [5/~7] - Check
15 Unbroken HSPUs [~16/~20] - Check
355# Back Squat [~290/~320]
425# Deadlift [375/~405]
185# Snatch [160/185] - Check
235# Clean & Jerk [215/250] - Check
6:50 2K Row [~8:20/~7:50]
6:45 “Karen” [~9:00/~7:00]
3:30 “Fran” [~4:00/3:30] - Check
12 Rounds, 10-Minute "Cindy"[13+/13+] - Check

So 6 out of 10, not bad I guess.

For the next few weeks I'm going to be doing a hybrid of Outlaw and DCF programming. I'll be doing the majority of the Outlaw Oly lifting and strength work and doing the DCF metcons to give me an opportunity to train with other people since I haven't been able to push myself very hard when working out alone recently. Here's what I did yesterday:

From Outlaw:

12 minutes to establish a 1RM Power Snatch, then 12 minutes to establish a 1RM Power Clean and Push Jerk.

Got up to 180lb Power Snatch (PR) and 225lb Power Clean and Push Jerk (PR). I clearly need to work on my squat snatch since my power and squat snatches shouldn't be 5lb a part. Don't want to be one of those assholes who can power snatch more than he can squat snatch.

DCF metcon:

6 min AMRAP
6 Front Squats @50% - 145lb
6 Pullups

9 rounds

2013 Goals (AK)

At the conclusion of my training in 2012, my strength numbers were as follows:

3×5 Squat @ 260 lbs.

3×5 Press @ 120 lbs.

5RM Deadlift @ 315 lbs.

3×5 Bench Press @ 175 lbs.

5×3 Power Clean @ 185 lbs.

Max Strict Pull-ups: 15

And my 500 meter row PR was 1:41.
My goals for 2013 are as follows:

3×5 Squat @ 360 lbs.

3×5 Press @ 170 lbs.

5RM Deadlift @ 450 lbs.

3×5 Bench Press @ 235 lbs.

5×3 Power Clean @ 235 lbs.

Max Strict Pull-ups: 30

500 meter row: 1:28.

And in general, to compete more -- either with you guys or in a powerlifting competition or at softball.  I'll beat Bonak in a 100m race too.

2012 Goal Review and 2013 Goals

For 2012 I put:

495 squat (375 as of 1/4/12, 425 as of 4/5/12) X,  Probably around 460 right now
495 deadlift (375 as of 1/4/12, 415 as of 4/4/12) X, Probably around 480.
315 bench (250 as of 1/4/12) X, probably around 290.
185 press (155 as of 1/4/12) X, just tested this, at 175.
225 power clean (185 as of 4/4/12) Maybe?
1 arm pullup X, nowhere close :)
~10% bf X, probably near 15%

Yeah so I did a terrible job on my 2012 goals.  Let's hope this year is better.  Also I'm going to be more conservative about it:

2013 Goals:

Powerlifting:
525 squat
550 deadlift
315 bench
bodyweight press

Weightlifting:
120kg snatch
140kg clean and jerk

2012-01-06 SS Update + GoRuck Training (MB)

Progress:
Squat: 260 (5-4-4), 260 (5-5-3)
Bench: 190
Deadlift: 285
Press: 135 (5-5-3)
PC: 135

Notes on lifting:
I've been stuck at 260 for two days but I'm convinced it's due to my recovery. I started doing power cleans again. Pretty sure I will be deloading everything across the board. When I do, I will switch to low bar back squat, in addition to buying shoes and a belt.

In other news, I recently signed up for the GoRuck Challenge in Chicago at the end of March. You may have read about it on 70sbig. The challenge is done in a group and lasts about 10 hours, starting at 10PM. I think we'll cover about 15 miles around Chicago, carrying 4 bricks, water and food in our packs while doing different activities like partner carries, bear crawls, and other random stuff. I hope to train for this over the next few months by doing the following: strength training, running, crossfit and rucking. 70sbig has a post (here) with some advice on how to train as a lifter -- I hope to follow that as much as I can.

I started doing some light running last week and aim to ramp up over the next 3 months. In order to get used to running outside in the cold, I bought winter running gear yesterday and tested it out today. Felt pretty good to run outside. I will start doing CrossFit once or twice a week towards the end of Jan.

2013 Goals

New year, new goals. Got 60 days til the Open starts, give or take a few days. Goal for the Open this year is top 100 in the Mid Atlantic, I was like 500 or something awesome like that last year. Before the open starts I'd like to get to 160lb body weight, as such I'm cleaning up my diet, maximizing sleep, etc.

Other goals for the year:

• 8 hours of sleep/night
• 225lb snatch
• 275lb clean and jerk
• Sub 3:00 Fran
• Sub 6:45 mile
• Dedicated Oly lifting program for no less than 2 months
• Work with an Oly lifting coach

What do you guys have?

And I'm back

Apologize, I've been slacking recently. I've been working out almost everyday still, just been a sack of shit and not posting. Over the holidays I had a little trouble motivating myself, felt like I was kind of going through the motions. Part of it stemmed from my wrist not being 100% after missing a clean 3-4 weeks ago. Power snatches are fine but squat snatches don't feel all that great if the bar isn't in the perfect spot in the receiving position. So over the holidays I did a few WODs with the classes, it was fun working out with other people again. My friend who I had been doing SS and Outlaw with previously took Dec off cause he tweaked his back doing some shit. Anyway, nothing remarkable going on, still haven't snatched 190, though its definitely close. Haven't come anywhere near cleaning 250 since I missed that 235 clean a few weeks ago. Mostly a confidence issue.

I did PR my push press (220#) during one of the classes when we maxed them out with the bar starting on the ground. I feel like I have a few more pounds in me if I start out of a rack. Yesterday I did the following:

3 Rounds For Time:
12 Burpee over the box jumps 30"
9 Muscle ups
7 Deadlifts 275# (scaled from 315#)

12:24 - I passed out on the last round of Muscle Ups and only did 4 because my wrist started to rip on the 4th rep. I'm still using a false grip on my Muscle Ups cause its a lot easier for me right now. One of my goals this year will be to get as comfortable with no false grip Muscle Ups as I am with say Chest to Bar pull-ups.

I was supposed to do the following before yesterday's metcon but didn't have time so I did it today:

Snatch

5x1 80%

3x1 90% x

2x1 95% x x

8x1 70% (alternating power and squat snatch)

Clean and Jerk

5x1 80%

3x1 90%

2x1 95% x x

8x1 70% (alternating power and squat clean)

95% weights (176/238#) not feeling great but the 80% (147/200#) are feeling much better. Took about an hour including warmup to finish this. Then I did the following:

20 min time cap

Fran

1 mile run

20RM Back Squat

Fran took 3:42, 12 seconds slower than my previous PR, which I did when I did Fran immediately after finishing my linear progression. Not all that concerned though, one cause I did an hour of Oly lifting beforehand today and my goal today was to go unbroken, which I did/it was the first time I've done Fran unbroken, just gotta cut down the rest next time. 

Mile run was 8:32 which I'll take after all the other shit I did beforehand. If I was running with someone else I think I could have cut a bunch of time off, but I'm a pussy so I didn't. Had to skip the 20RM max cause I ran out of time and had to catch a train to go home this weekend. More to come in another post cause writing this on my iPad on the train lows ass cause I keep getting errors and shit.

TM cycle 9

Volume:

Squat 345 5x5
Press 145 3x5 (PR I think)

Intensity:

Squat 400 1x5 (PR)

These squat 5rms are getting tougher.  Hopefully I can keep it going a few more weeks before running into trouble.

Press PR

My friend was pressing so I decided to join him and go for a 1rm.

Hit 175 which I guess is ok?  I pressed 155 as a 1rm maybe 6 months ago, so I guess that's progress.