Hang Power Clean

Saturday, September 10, 2016

24 Hour Fitness

(7:45 AM)

Warm Up

4 laps on track, 5 inch worms with push-up, up dog, down dog.

Burpees

30 for quality (hands on ground, lower smooth, extend chest upwards, pop hips, raise torso and jump)

Box Jumps

30 for quality

Box Jump Offs

30 as prep for back flip progression

Hand Stand Kick-ups Holds

I tried lowering a couple of times, but only made it part way.

Held one for 25 seconds.  PR!!

Hang Power Clean

Warm up with 45#, 65# and 85#

2x95# with Front Squat
2x105# with Front Squat
2x115# with Front Squat
1x125#
1x135#
1x145# - Failed
1x145#

Front Squat

Friday, September 9, 2016

Oracle Gym

11:45 AM

Warm Up 

4 rounds of Jump Rope, Plank, Lunge (step back), Sit-ups.  Done Tabata style 0:20/0:10

10 minute AMRAP of Arm Bar, Turkish Get-Up, Windmill.  Done with a 20#KB

Front Squat

Warm up with 45# and 65# then

5x5 E3M

I used 95#, 115#, 125#, 135# and 135#.  These were heavy.  I wore my lifting shoes for all sets and put a belt on for the last 2 sets.  My core felt stable, but I was dropping my elbows.

WOD

100 Double Under/attempts
25 T2B
50 Box Jump Overs (~13 inch box, platform with 5 risers)

I strung a few of the double unders together, but it was a lot of single attempts.  The Toes to Bar was not kipping, but I would do several before getting off the bar.  The Box Jump Overs were too low, but I was uncomfortable stacking the risers much higher.  Still a good workout.  I finished in a little over 15 minutes.

Finished with 5 minutes on the foam roller.

Deadlift

Thursday, September 8th, 2016

Oracle Gym

12:00 PM

Run

3.34 miles (37:15, 11:10 min/mile pace)

Dips

10x3 reps warming up with air squats and good mornings between sets

Deadlift

5x10 E3OM

I used 135# and this was surprisingly tough.  I did all the sets unbroken touch and go.  Even with the hook grip, hold the bar for the 45 second sets was not trivial.  I definitely need to spend more time on this.  I felt good about set up and torso stability.

Finished with mobility - Squat against wall and couch stretch

Overhead Press

Wednesday, September 7, 2016

Oracle Gym

11:45 AM

Warm Up

2 rounds of lunge, bear crawl, crab walk and inch worm for 20 feet each

Quadruped hold, 3x handstand hold followed by hollow body hold

WOD

3 Rounds for time of:
20 Goblet Squat (25#)
20 KB Swing (25#)
20 KB Snatch (25#, alternating arms)

This was harder than I expected and I never felt comfortable with my snatch motion.  I finished in 13:30.

Overhead Press

5x3 E3OM

I warmed up with 45# and 65# and did sets at 85#, 95#, 105#, 115# and 115#.  This was really tough and my last set was pretty sloppy.  Although I could get set, my back would arch during the heavy reps.

OH Squat

Saturday, September 3, 2016

24 Hour Fitness

7:50 AM

Warm Up (25 min)

4 laps on track, foam roller, banded stretches, 30/20/30

OH Squat

5-5-5-3-5-2-2 with 45# bar, paused at bottom on sets of 2

Pull-ups

10 singles

Jump Rope (15 min)

Singles and Doubles

Run

Friday, September 2, 2016

Oracle Gym

12:00 PM

Run

3.34 miles, 35:09, (10:32 min/mile)

Handstand Technique (15 min)

Warm up with bear crawl forward/backward
Headstand
4 rounds
- 1 wall walk-up
- 1 handstand kick-up/hold

Bench Press

Thursday, September 1, 2016

Oracle Gym

12:00 PM

Warm Up (30 min)

500m row

30-20-30 Air Squat-Pass Throughs-OH Squat with PVC

AMRAP 10 minutes of Arm Bar, Turkish Get Up, Windmill

This was a really good warm up and my shoulders and core felt ready to go.  I used a 20# KB and would do the windmill before lowering from the Turkish Get Up

1000m row (since the bench was in use)

Bench Press

10x3 EMOM

I used 135# for this and focused on elbows in good form

Finished with 100 Ab Mat sit-ups