Monday December 30th, 2013

A. Bench Press.  built to 260 with slingshot.  Did a board press with 260 two two boards as well.  Was a weird feeling and movement.

B. Incline DB Bench Press  45x18, 45x18.

C1. 1 arm row   65x12, 65x12, 80x12, 80x10
C2. Db rear delt fly  15x10 x 4 sets.

D1. Band face pull with external rotation 10,10
D2. incline bench curls  25x10, 25x10

E. Battle rope  20s on 2:00 rest x 5.

Sunday December 29th, 2013

19 days Post-op on ruptured achilles tendon.

Airdyne 30 minutes at Z1.  375 calories. 9.1 miles. 12.5 cals/min.

+
ankle stretches and banded rotator cuff work.

I am slowly increasing the pace on the Airdyne each session. The first day I was putting hardly any pressure on the pedals with my injured leg in the boot. Now I am pushing with it but not actually putting weight on it if that makes sense. This is still a very comfortable pace and I will continue to slowly build on it.

As far as the achilles tendon goes, it is feeling better every day. Each day I am more pleased that I got the boot. One it is great to be able to sit down and have a shower rather than having to use a bath. Then more importantly for recovery, it is excellent to have access to it. On day 1 with the boot (13 days post-op) I could barely move it in any direction as it was so stiff and felt foreign. I also could only put on a regular sock with great care. Now less than a week later I can put on any sock quickly, like normal, and can also move the ankle around. I have improved the dorsiflexion quite a bit and have started improving upon the plantar flexion as well. If this was in a cast it would be a a disaster. I would really like to get a massage on the ankle as it is swollen and stiff but the doctor advised no massage. So for now I will abide by this. I am looking forward to starting a structured PT program which I anticipate being able to begin after doctor appointment on January 13 (4 weeks post-op).

The tendon itself feels strong, but the swelling in and around the ankle seems to be the main limiter for moving it well. I've been told not to weight bear but there have been a few instances of light weight bearing while in the boot. It feels fine when this occurs.

Also on the goals front I took my OPT Level 1 Program Design test and passed, so thats a major hurdle accomplished. I completed the course approximately a year ago put had not completed the extremely long and time consuming practical that went with it. At that time I was working full time as LEO, studying for the Sgt. test, programming for our gym and a handful of private clients and had a 1.5 year old at home.  So writing ~40 make believe programs wasn't in the cards. I had basically resigned myself to the fact that I wasn't going to achieve the certification for Program Design. At the time I was a bit disappointed to take the course and not get the certification but there was only so much time in the day.
I enjoyed the course and took tons of information from it.

Then a few weeks ago I got an email and was notified that the Program Design course certification could be passed by taking an online practical examination. The test was tough and the student had to really have a good handle on the material. It was pretty amazing how second nature some of the questions were to me though. Having studied and applied this information for a couple of years left me with a very strong understanding of the material. I passed it with ease on the first try.

 I think back to what I knew in 2010 when I started training and what I know now. I know infinitely more. Knowing more in terms of training and designing programs is a good thing and a bad thing. It is one of those things where the more you know the more you realize you don't know. Continual learning is so important in terms of training and physical fitness. I plan to continue to learn and take courses at every opportunity to make myself a better coach and to learn more about how to train athletes and "weekend warriors" alike.


Next learning goal:  Read Eric Cressey's Performance Handbook. I am likely going back to work on January 2nd so this abundance of free time I have had will be disappearing. Gotta try and get this book read today through Wednesday.

Saturday December 28th, 2013

A1. Arnolds 10x30, 10x35, 10x35, 10x35.  Rest 20s
A2. swiss ball glute bridges  15 reps x 4 sets.  Rest 60s
B. Cuban Presses   45# barbell  x 6 reps x 3 sets. Rest 60s
C. l lateral raises   10 reps x 1 set with 10#/h
D1. side lying DB abduction 10-12 reps.  10# x 2 sets.
D2. banded external rotation 15 reps x 2 sets.
E1.  toes to rings 10-15 reps x 2 sets
E2. band pull aparts 20 reps x 2 sets.

Little less overall work than I wanted to do today but I also was watching the kids while Mandy worked out today. Upper body a bit sore from previous days so mostly did rotator cuff work. Will do light AD work tomorrow.

December 27th, 2013

Airdyne 30 mins @ z1.   346 calories. 8.7 miles.  11.5 cals/min.  ~59 RPM.

A1. lying banded external rotation  15 reps/ arm x 4 sets.   Rest 30s
A2. seated med ball twists w/ 20# ball  30 reps x 4 sets.  Rest 60s.

B1. standing banded external rotation 15 reps/arm x 3 sets. Rest 30s
B2. Defranco's ab circuit x 2 sets.     Abs a bit sore from yesterday and today's work.

I am looking forward to making progress on the Airdyne. Until I get cleared to weight bear I won't push it too much. Just some Z1 efforts to keep moving.

Thursday December 26th, 2013

A. Ring Push Ups  AMRAP (-2)   Rest 2 minutes.  26,25,16,15.
B1. Strict Pull-ups AMRAP  12,12,10,10
B2. Banded Face Pull with External Rotation.   10,10,10,10
C. L lateral raises w/ 10#  10,10,10,10
D1. Banded Triceps Pushdown with 20# power fit band.   25,21,16
D2.  Toe touches  25x 3.
E. Battle Rope alternating arms Max effort 30s.  Rest 1:30 x 3.

Tuesday December 24th, 2013

2 weeks Post- Op.  In a CAM boot. No weight bearing.

A.  Airdyne 30 mins @ Z1.  303 calories and 8.3 miles. Felt good to sweat a bit. Super conservative, never breathed hard at all. This was a nice easy to start. Will progress the intensity and duration over time.

B1. ab wheel roll out 15,15,15
B2. 45# plate hold AMSAP,  65s,60s,45s

+
at home 20 dorsiflexion movements with injured leg.

Monday December 23rd, 2013

A. Bench Press - Build to a 3RM.   252# with sling shot. Up from 242# last week. Bit of a struggle on 3rd rep. Will be switching the pressing movement for 3 weeks now.

B. DB bench press   65# x 16, 65# x 15.
C. Ring Rows x 10 reps x 3 sets.

3 sets:
D1. Seated banded row x 15 reps.
D2. band pull aparts  x 15 reps

E. Incline DB curls  35# x 10 reps per hand x 3 sets
F. Band Tricep pushdown to failure   BLue band x ~20 reps per set x 3 sets.
G. Cuban Presses x 10 reps x 3sets.  15,25,15.  First time with this movement. Felt good. External rotation work and strengthening the external rotators is going to be a priority for me the next couple months.



A photo of the cut from surgery. The bandages obscure it a bit, but you can see it decent enough. Probably will leave a gnarly scar. In other Achilles news, Jeffrey Taylor of the Charlotte Bobcats just tore his Achilles. He is 24. Seems young. It will be interesting to follow his recovery, as his surgery date was 13 days after mine.

I went to the doctors today and am now in a CAM walking boot. This appointment was 13 days after surgery. I was told to not weight bear at all while in this boot until another follow-up appointment in 3 weeks. I will follow this protocol as I do not want any setbacks with the surgical aspect. The nice part about being in the boot is that #1) I can wash it. and #2) I can sweat, because I can wash it. During tonight's workout I tested out the Airdyne and I will be able to use that so now it is time to start building up the aerobic pace. I can't stand while pedaling but I should have no problem doing a nice 30 min AD session. I will try to do this 2x a week minimum. Tomorrow I will pair it with some ab work and grip work. This will make for a nice little workout and some breathing.

On the work front I believe I will be able to go back to "Modified Duty" in 2 weeks. That's good as I did not want to keep burning through sick leave.

Training priorities:
1.) Mobility in shoulders and t-spine.  6x a week.
2.) Strengthening rotator cuff.  Cuff exercises 3x per week and band work 3x per week. Pain free shoulder movement.
3.) Bench.  Goal:  Can I get to 300 by end of February?
4.) Aerobic base
5.) 3 weeks from now # 1 will be PT on achilles, but until then I am limited to 20-30 reps of dorsiflexion a day.

Other goals:
1.) Take OPT Program Design Test.
2.) Read Eric Cressey Handbook.

tomorrow morning : Airdyne, abs, grip.

Looking forward to seeing Sean's reaction on Christmas. He is 2.5 now so I think he will enjoy Christmas immensely this year.

Friday December 20th, 2013

A1. Arnolds 10x25,10x30, 10x35, 10x35.  Rest 60s
A2. Swiss Ball Glute Bridges   15 x 4. Rest 60s
B. 1-10 unbroken CTB chin-up ladder.  2:49.
C1. Triceps Pushdown with Bands.  15x red, 15x blue x 2.  Rest 60s
C2. Toes to Rings AMRAP (-3).  15,12,10.  Rest 60s
D1. Band shoulder raise from knees with orange band   10,10,10
D2. Defranco's Ab circuit x 10 reps x 3.
E. Face Pulls with External Rotation. 15x 3 sets
F. Band Pull Aparts 25x3.

Thoughts 1 week after surgery achilles tendon rupture.

A timeline of my thoughts and emotions regarding achilles tendon rupture.

December 5th - Achilles tendon ruptured playing basketball. Definitely pissed off and upset. Lots of time spent wondering why this happened. Lots of time spent researching and figuring out exactly what it meant, how long recovery would be, options etc., 

December 6th- December 10th.  Pissed off and feeling sorry for myself. There is no two ways about it. I was not happy. Mandy made me bathe the night I injured it ,a Thursday, otherwise I wouldn't have. After all I had been playing basketball so I was soaked with sweat. I didn't bathe again until Sunday or maybe Monday. I didn't shave until Monday and that's only because I was going up for surgery on Tuesday and didn't want to look like a complete slob. Bathing was a pain in the ass because I couldn't get below my knee wet. So if I didn't sweat, I didn't bother to bathe.  I was concerned with how this would affect my work as a LEO. I was frustrated that a lot of hard work in training was going out the window. I had finally moved my back squat and clean up to numbers I was pleased with and thought I could continue to improve upon. I had finally fixed my shoulder and was having more success going overhead than ever before. I had a nice slate of competitions lined up for the next 8 months that I was excited to participate in. A good mix of OPT online comps, local comps, the CrossFit open and Toughest Competitor Alive. 

December 10th- Date of Surgery.  I didn't mention this in my previous post because I guess I overlooked it or forgot. The day before the surgery Mandy got sick with a 24 hour flu type thing. I of course picked it up overnight. So the night before the surgery I had body aches pretty bad. We got up and went to the hospital and I was in pretty rough shape. Body aches were so bad I wasn't even feeling my achilles. I thought I might puke at any moment.  Sure enough I puked my brains out around 11:30 or so. I obviously withheld this information from the nurses as I was determined to have surgery that day. Once the surgery was complete I was in a pretty good mood. That was probably just the drugs, but I was excited that the road to recovery had begun. At least I was no longer standing still or going backwards. Now I could focus on recovery. This mood lasted a few days as I dealt with the pain and got settled at home. 

December 13th-December 19th. Once the pain subsided and I got into a routine, my mood kind of changed. I realized the surgery was not going to be a magic fix and I wasn't and am not recovered at all. All the hard parts and the MONTHS of relative inactivity are ahead of me, not behind. I have watched something like 17 episodes of the television series "The Wire. " I've already seen the "The Wire." It's a great television show, but I would prefer to be doing more than crushing 3 episodes a day of a television show. I've done a whole lot of reading and Individual Design programming. Not going to work has essentially freed up 50 hours a week between commute and actual working. I used to spend approximately 7 hours a week working out. That's down to about 2-3. Some people would take an injury to be a mini-vacation and enjoy some time off from work and put their feet up. While time off form work is great at first, once I caught up on the things I could it got boring real quick. 

A silver lining is that I have been able to spend a bit more time with the kids. But that obviously brings complications too. I can't take baby Sarah out of her crib or get anywhere far with her. Sean is 2.5 years old and can't sit still for two minutes. That was perfect when I was mobile as I could chase him around the house, take him outside to play soccer, baseball to the park etc., Now we sit to read a book and get through 4 pages and he wants to do something else. 

We are hosting the OPT online competition at our gym this weekend. We are doing it a week late because the weekend of 14th and 15th was a work weekend for me and I wanted the opportunity to compete alongside our gym members. My role now will be as organizer, judge and coach. I'm excited to do so but when I dream at night it's not about organizing, judging and coaching. It's about competing. Competing WITH and against others. Competing AGAINST myself. Competing against what I think I can do and what I can do. Competing against what I have done in the past. 

I LOVE coaching but it is not the same. They provide different levels of enjoyment. One is not better than the other, just different. Doing both makes me whole. It excites me to do both. 

The key is to try and keep things short term. Next up, is my appointment on Monday the 23rd to hopefully get into a boot. In the meantime I'll just keep benching.

Short-Term goals fitness:  One more upper body session on Friday, shoulders, tri's, abs, grip.  Followed by tanning and oiling up. <---kidding .="" div="" mobility.="" nbsp="" xtra="">

Short term goals Dad/Husband:  enjoy and cherish any extra time with the kids, even if it means just watching them pull the TV off the stand, knock over the Christmas tree, and generally take advantage of an immobile father. Help Mandy by doing what I actually can do. Be there for her as support, since this is every bit as hard for her as it is me, since she has taken on extra responsibilities to make up for what I cannot do. 

Short-Term goals self improvement :  Read Eric Cressey "Performance Handbook." Take OPT Program Design test online. 

Wednesday December 18th, 2013

A. DB bench  55x21,55x16, 55x9.  Short rest ~60s
B1 supinated chins  12, 12, 9x10#, 11x10#.  rest ~60s
B2. band face pull with external rotation.   15x4. rest ~60s
C. muscle-ups AMRAP (-3)  7,5,4.  Rest ~60s. Was super cautious here and came off the rings well before failure.  Obviously with A and B before it the MU's were a bit harder.
D1. Seated DB military press 35x12, 35x12,  Barbell Press 12x 95#. Rest 60s
D2. ab wheel roll outs   15 x 3.
E. DB hold max time 80# x 45s, 80#x40s, 80#x 33s.   rest ~60s between.
F. DB finger curls  various weights reps.
G. DB wrist curls.  various weights reps.

Will E,F and G help?  I don't know for sure. I often know that grip is a limiting factor for me in a CF workout so I'm going to do some grip work and see if it helps.

Tuesday December 17th, 2013

At home:

T-spine and shoulder mobility. 

A. ab wheel roll-out x 15 reps x 4 sets. 

B. Side planks 40s. x 3.  Left side from knees

C. plank from elbows 60s x3

D. ankle mobility exercises.

E. rotator cuff strengthening exercises with bands

F. Band Pull-aparts  20 x 3. 

going to push up the Upper Body volume day to tomorrow as it fits better with my schedule. Friday's work TBD.  6 days until follow -up appointment. 

Monday December 16th, 2013

Training 12/16/13

Upper body and shoulder mobility

A. Bench Press up to a 3RM.   242# with sling shot on. Movement pattern feeling more natural as result of using sling shot. Did warm-up with empty bar w/o sling shot. Will try for 250 next week.

B. DB bench   55# x 21 reps.  Rest 2 minutes.  55# x 18 reps. Will use 65# next week.

C1. DB row 70#   15,15,13 per arm.   Will use 80# next week.
C2. Banded face pulls with Ext. rotation.  20,20,20.  

D. hammer curls  35x10 x 3.

I have a follow-up appointment next week on 12.23.13.  Hopefully will get the stitches out and cast off. Will then hopefully be able to add some aerobic conditioning of some sort.

Bench strength is going up quick. Will do these same workouts in 3 week cycles then change the movement.

Friday December 13th, 2013

12-13-13.  3 days post-op. 

Something super important in the very beginning of my recovery has been the help of others. It is a pretty helpless feeling hobbling around on crutches all over the place. Small tasks like going to the bathroom or preparing a meal are a large pain in the ass. I've been very lucky that Mandy works part-time and has been able to help me out with making sure I'm comfortable, have my foot elevated, am well fed, am remembering to take my medications etc., My parents live only two miles from here so they have stopped by to help on occasion or help by watching our two children, 2.5 years old and 5 months old. The pain is getting much better and I was able to get out of the house for a few hours to workout and watch our class at CrossFit Binghamton. Earlier in the day while watching TV I did a rehab routine on my right (healthy) leg. I plan to try and keep up with utilizing the routine on both legs as I want no part of rupturing the other achilles, and from my understanding once you rupture one, your likelihood of rupturing the other increases. And plus simply watching TV is too boring for me.


workout:

foam rolling and t-spine, shoulder mobility routine. feel great through here.

A. DB bench press x 15 reps. Rest 2 minutes x 4.    55#/h.  Up from 45#/h last week. Felt good, no forced reps.

B1. Strict Pull-ups  12,12,12,11.     Up from 12,10,9 last week.
B2 Band Pull- Aparts  20 x 4.

C. Seated DB military Press  12 reps x 3 sets.  35#/h.  This was light but I was wobbling all over.

D1 KB Shrugs ---couldn't do standing. will try seated on a bench next time.
D2.  DB hammer curls  x 10 reps.  x 3 sets.  35#/h.  Slow and controlled.

It has been really helpful reading Nathan Holiday's blog  http://nathanholiday.com/?p=388 from ~20 months ago when he had the same injury. I look ahead to see what he was doing to get an idea for how I might feel and what I may be able to do on that day. I'm trying not to look too far ahead but it is encouraging to know he is back and better than before.


Saturday goals :  Upper body, t-spine mobility.  Rehab routine for healthy leg.
Sunday goals:  Upper body, t-spine mobility.  Rehab routine for healthy leg.

1st and 2nd day post operation, Achilles Tendon rupture.

Wednesday 12-12-13
Pain was pretty high today. It got so bad at ~24 hours post-op that I called the Drs. office to see if I could get something stronger than the pain meds they were giving me. I'd put the pain at that time at about a 9/10. I was almost hyper ventilating from pain. The pain meds were lowering the pain from about a 9 to a 7 and that was lasting only about 3 hours, while the doses were every 6 hours. The nurse called back and said I could take Advil in addition to the pain meds and to stagger the Advil with the pain meds. I did so and it helped tremendously. Talk about information I could've used earlier in the day as I was moaning in agony. Since then I've been able to manage the pain just fine and it is about a 4/10 which is plenty tolerable and expected.

I was not able to do any mobility work or stretching today as I was in too much pain. Sleep was restless at best. The pain meds make me jittery and doesn't allow for restful sleep.


Thursday 12-13-13- 2 days post op.
Now that I am mixing in the Advil with the pain meds the pain is tolerable. Keeping my injured leg elevated is key. When I get up to go to the bathroom or drop the leg below my heart, all the blood rushes to leg and is quite painful. I had wanted to go to the gym tonight just to observe our class workout but think I am better served staying home and keeping it elevated. Starting with my 4pm dose today I am weaning off the pain meds.

As far as "exercise" today I was able to get in an upper body/shoulder mobility session. Only takes ~10 minutes. Works great, feeling good. Hopefully feel up for going to the gym tomorrow and getting in an upper body volume workout.

As far as updates I plan to try to write every couple of days for two reasons. Too document how I'm feeling and how I'm coming along. Second to possibly provide inspiration or a timeline for others who have this injury. I know for me it is invaluable to have seen a similar blog. It provides a timetable and inspiration and helps see the light at the end of tunnel.

As far as long term goals I might as well make a couple now. These are goals to show me I am back to the level I was at before the injury. I want to hit a 50" box jump and clean 300#. When I hit those 2 numbers I will know my explosiveness and strength are completely back. Will I hit them? I honestly don't know. As for a timeline, I'm not setting one but hitting those in 10-12 months from now seems like a good place to start.

Achilles Tendon Rupture

I realize to most this will be boring, but it is as much for me to get thoughts down as it is for anyone reading.

This was not a blog post I wanted to write. This is not the direction I wanted my training or this blog to go in. I've seen the recovery from injury, the inspiration blogs, and I wanted no part of one of those. I'm not going to the CrossFit Games or Regionals, I'm not a professional athlete or anything remotely close. Lately I've paid more attention to my body than at any other time in my life. Feeling beat up? Extra day of rest. Sore shoulders? Get it sorted out, take 6 weeks off from any pressing or snatching, work mobility, be diligent with stretching etc., I have stepped down from every box for years. I have closely monitor all sprinting and double unders. It's not worth it to get injured exercising.

All that care is out the window now. Thursday night, 1:30 left in a REC league basketball game. I catch an inbounds pass and prepare to square up and drive on the man overplaying me. And then I feel it and crumble to the ground.

All the following thoughts race through my head in ~2 seconds. WTF I just got shot in the ankle.  Actually no I didn't because I didn't hear a shot.

 Someone must have thrown a basketball at me and hit me right in the heel. Why would they do that? Nope that didn't happen.

The man guarding me just kicked me in my heel as hard as he could. Ok nope that didn't happen because he is right in front of me.

I looked quizzically at the our bench to figure who had struck me in the heel. They look quizzically back, like they had no clue what happened.

And then I realized what happened. Immediately. I tore my achilles. I knew it without a doubt. I even said it to them when they came out to help me off the court. I said "I just tore my achilles, I can't believe it. " It was a play extremely like how Kobe Bryant tore his. I wasn't landing or loading for a jump or anything. Just catching a pass and starting to move.

Go to orthopedics for x-rays that night, blah blah blah. It was explained that I tore my achilles and that I was in a splint.

Follow up with a doctor on Tuesday and surgery right after that. I chose to have surgery at Upstate Medical in Syracuse because I believe in their care, surgeons ability and customer service compared to mine and others past experiences in the Binghamton area. This could be another blog post but I'll leave that alone for now.

My thoughts Friday:

Where do I go from here: The light right now is very faint at the end of the tunnel. 6 months minimum for full recovery. I'm extremely active and most of the enjoyable activities I participate require physical exertion. Basketball season is obviously done, hunting season over, Mistletoe Mayhem CrossFit competition at our gym done, CrossFit Open done, Can-Am Toughest Competitor Alive competition in July done as I won't be able to train the running events as needed.

My goals will be small and day to day. I have nothing to rush for and nothing to hurry back to participate in. I will have small things I wish to accomplish every day. Generally I participate in a few competitions a year and this gives my training focus and direction. I was really looking forward to the Toughest Competitor Alive competition at the Can-Am games in July. It was 8 events I felt generally good about and would be competing against other Police/Firefighters in a MASTERS age group (30-35). I guess that's why they have Masters age groups though. Because Masters go and tear their achilles. Now my next competition is unknown. Maybe the OPTathlon in October? I don't know right now.

Laying out my goals in small increments works best for me. Right now they are day to day
Thursday 12-5-13 - date of injury.
Friday 12-6-13.  Upper body volume work. DB bench, pull-ups, band pull aparts, shurgs, curls.
Saturday 12-7-13  Upper body mobility and shoulder mobility.
Sunday 12-8-13.  Upper body mobility and shoulder mobility.
Monday 12-9-13.  Upper body max effort. Bench Press up to 225x3 with sling shot on.
DB bench, DB row, band pull-aparts, KB shrugs, curls.


Picture before surgery:

Tuesday 12-10-13 Surgery

Thoughts starting immediately after surgery: let's get this thing healed. Recovery is in my hands now and having the right mindset is important. Plus I was on pain meds so I felt like I could take on anything. Pain was not too bad immediately after surgery and when I went to bed. I'd say about a 2 or 3 on a scale to 10.

Wednesday 12-11-13 Recovery. Pain is now very high. Probably a 7 or 8. The meds knock it down a bit and that last for about 3 hours.

Thursday 12-12-13 Recovery.   Upper body mobility and shoulder mobility
Friday - 12-13-13  If I'm up for moving, Upper body volume.


A final note on perspective. I know in the grand scheme of things, this is not a huge deal. I realize people have it infinitely worse than this. This is just my thoughts and emotions and my place to organize things so that I can come back and be an active person again.

September 27th to October 21st.

Got off track posting for a bit. Few things to note in last month. Not all workouts listed, just highlighting a few things.

September 28 Fall Brawl competition
CJ- 260.  275F x 4.

For time:
Run 400m
20 burpees to plate
Run 400m
3:32.   Way too conservative first 400m. Nothing else to it.

12 minute AMRAP
12 WB
carry ball 12m
7 T2B
carry ball 12m

12 rounds plus 7 WB.   Keep working efficiency on WB.

10-3-13
100 KB snatch for time 55# :  3:54. unbroken. slow transitions.

10-5-13
BS 3x320 (3RM I believe)
 for time:
Row 1k
50 BS 135#
50 CTB
11:16

10-8
BS 5x300 for 3 sets. PR for 5 and felt easy.

10-11
Heavy FS up to 310. More in there for sure.

10-13
Jackie 6:44.  oof.  PR is 5:59.  need some work.

10-14
BS 4x310. Good.

10-19
Lift up Luke  4 rounds plus 33 reps.

September 19th to 25th, 2013

September 26th - comp prep.


September 25th - rest

September 24th, 2013
A.
Three sets, not for time, of:
Muscle-Up x 5 reps
Shoulder dislocates x 15
Strict Toes to Bar x 10 reps

got me good and loose.

B.
five sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
185,205,215,225,235. Done in nano's. High hang is tough. 

C
Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes2:38.2:53, 2:36.  Sets 1 and 3 unbroken and fast. 

September 23rd
A.
five sets of:
Halting Snatch Deadlift + Snatch Pull +Tall Box Jump
Rest 2-3 minutes

185,205,215,225,225  40", 44" x 4.

B.
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

95,135,175, 205,225, 240,255,265. No misses, good day with jerk. First WOD at new gym. 

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%

5x285, 3x305, 1x330.   10x230, 10x245, 10x250.  God high rep squats are miserable. 

September 21st
A. Clean and Jerk quick up to 225.  Felt good. Looking for 275 to 285 on the 28th.
+
5 RFT
10 Thrusters (135 lb. )
20 Pull-Ups
Run 400 Meters

(I made some changes and on rounds 2 and 4 did 20 wall balls and 20 toes to bar)\

took me 21:03.  Thrusters/ pull-ups destroy me. Always have. 

September 20th

A.
Snatch x 5 reps @ 115
Snatch x 5 reps @ 135
Snatch x 5 reps @ 155
All fast and unbroken. Used straps at 155.

B.
3 RFT
6 power cleans 225
6 muscle up
6 HSPU 4" deficit

lost my time! 

September 13th to September 18th. 2013

Wednesday September 18th

A.
6 sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed

185,205,215,225,235,235.  boy that just above the floor position is tough!

B.
Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″)
10 Front Squats (185lb)

11:54. not so good. 

Tuesday September 17th - planned for an extra rest day as haven't felt great lately. Woke up at 5 and decided to squeeze in a 2k row.  6:49.5.  95% effort. No strong finish. Walked away no problem. Started with a 1:39 ish pace which was a bit too fast. 

Monday September 16th.
A.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed

255,265,265.  Little lighter than normal. Really emphasizing positioning.

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
27 rounds. About 5 rounds and change throughout. Felt pretty aerobic. Mostly unbroken. Almost easy. Little more pushing the pace next time. 


Saturday September 14th - partner workout wtih my wife. Involved 4 RFT 1k row,  90 double unders, 40 power cleans 135# and 45 box jumps. Fun stuff.  Good to have a fun day of training.

Friday September 13th - unscheduled rest day. These things happen as a father/LEO/gym owner. 

Tuesday and Wednesday September 10th and 11th and 12th. Clean 300

Thursday
Easy Airdyne ladder
1st min 11 cals, 2nd min 13, 15,17,19,21,23,25
back down    23,21,19,17,15,13,11
back up  13,15,17,19,21,23,25
back down 23,21,19,17,15,13,11

Felt good.

Wednesday
A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Approximate loading % per set: 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

complete.  finished with 2 PR's.  290 and 300. 

clean 300 from pat skinner on Vimeo.


B.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.

complete up to the 95% @ 337 lbs.  Missed 365 x 2.  Should have hit 350 first. Was fried a bit from A.

C.
Three rounds for time of:
185/135 lb Power Clean x 5 reps
185/135 lb Alternating Reverse Lunges x 10 reps
Double-Unders x 50 reps

8:33.  Pathetic. Should have been ripping the top off of this one.  Paced it too much.  Lunges were gonna be awful no matter what. Needed to start and push faster. 

Tuesday

Jerk Balance x 3

155,165,175

Jerk up to 235.  Felt like shit. Shut it down here. 

10 mins

30s row at 1:38 pace

rest 30s

10 strict pull-ups

rest remainder of minute. 

Monday September 9th, 2013

Monday September 9th, 2013

A. Muscle Snatch
115,125,135,135,135

B. Snatch Pull + Seated Box Jump with DB's
SP - 185,205,215,225,225,225
Box 36,38,40,40,40,40
DB's - 15#/h , 15,15,20,20,20

C. FS 3x265, 2x280 1x300.   Shut it down here.  Everything felt heavy. 

D. 4 minute AMRAP
25 yard prowler shuttle with 140# on driveway
4 muscle-ups
3 rounds. 

September 2nd to September 7th, 2013

September 7th, 2013

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

62 reps.

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

1 round plus 12 reps. 

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
1 round plus 30 reps. 

Shoulder to overhead destroys me.

September 6th, 2013

A.
3 sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

125,135,145

B.
Take 20 minutes to today’s 1-RM Snatch

190.  missed 205 split snatch.  very close. 

C.
Take 20 minutes to today’s 1-RM Clean & Jerk

275. 10# PR.  missed jerk at 255,265 and 275x 2 before finally hitting. Pumped to hit 275. 

pat CJ 275 from pat skinner on Vimeo.

D.
Front Squat
Rest 2 minutes between sets
3x255,2x270, 1x285  3x275, 1x290. Shut it down here.  Nothing left after all the cleans.

September 5th, 2013
Run 800m - 2:41
Rest 3 minutes
Run 400m - 72s 
Rest 90s
Run 400m - 79s

Airdyne and light swim cool down.  Active rest. 


September 4th, 2013
A.
4 sets of:
Clean x 1 rep
Rest 2 minutes

235,245,255,265

B.
2 sets of:
Clean Pull x 1.1.1 @ 100%
(rest 5-10 seconds between singles)
Rest as needed

285 x 2. 

C.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-6 – 2 reps @ 90-95%
Rest 3 minutes between sets.

C. 255x4, 285x3, 320x2, 325x2, 330x2. tough. 1RM HBBS was 335 2 months ago. Happy to hit 330 x 2 no problem 

D.
Three sets for times of:
Row 500 Meters
Rest exactly 2 minutes
1:28,1:29, 1:39

September 3rd, 2013

A.- shoulder rehab work
B. 3 pos halting SGDL x 3. 155,175,185. with straps
C.Front Squat  255x3, 270x2, 285x1 270x3, 285x1(f rep 2) 300x1 255x3, Fail final 3. I don't bounce back well and make the reps on the sets of 6. Once I build up in a session that's pretty much it for me.

D. 50 cals on Airdyne. rest 2 mins x 3. 
73s,96, 109.

August 27th to September 2nd, 2013

September 1 and 2 -rest. Taking an extra rest day as hamstrings and body feels beat up. Nutrition off this weekend plus water skiing has made me not up for training. will pick up tomorrow.

August 31st
Partner WOD with Ryan and Brian
Teams of 3
Row 4k
Two Ernsberger Hill Runs for each partner
Airdyne 400 calories

took us about 45 minutes, 13 minutes for the team 4k. runs were slow and long. approximately 12 minutes for team 400 calories.




August 30th, 2013

c. CJ EMOM

up to 245. Ugly today. don't seem to have pop on Fridays. 

D.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%

230x4, 245x3, 260x2    245x4, 260x3 275x1    235x1.  Left belt at home and that matters for me as sets get heavy.  Only did parts C and D to let shoulder continue to heal. 

August 28th, 2013

A.
6 sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 2 minutes between sets
225,235,235,245,245,245,245F.  couldn't dump weights at 5am. made second rep tough. 

B.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
265,285, 302, 330  285x 7

C.
3 sets for times of:
15 Chest-to-Bar Pull-Ups
20 Box Jumps Overs (24″/20″)
25 Kettlebell Swings (32/24 kg)
Rest 2 minutes

2:12,2:40,2:57.  No lateral jumps. 

August 27th,2013

A.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

155,165,175

B.
Take 15-20 minutes to today’s 1-RM Split Jerk

265 Tie pr. miss 275

C.
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – Weighted Pull-Up x 2-3 reps
Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)

pull-ups with 55#. dips 10 per set. 

subbed in 50 DU's 10 burpees, 40 DU's 10 burpees, 30 DU's 10 burpees, 20 DU's 10 burpees 10 DU's 10 burpees. 
4:08. consistent unbroken movement. burpees started to lack a little pop towards end. 

Clean and Jerk (miss) at 270

Last week CJ miss @ 270. Felt close. Clean was easy. Hit 260 before this.   265 is PR.


pat 270 CJ miss jerk from pat skinner on Vimeo.

August 26th,2013

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

110,120,130,140,150,160,165,170F,170F  Good pulls, awful receiving today.

B.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed

185,205,205

C.
Front Squat
*Set 1 – 4 reps @ 75-80% -
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

235,255,267   255,267,275    235

D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Hang Power Clean (185/135 lb.)
10 Toes-to-Bar

5 rounds plus 2.  Super humid, couldn't hang onto bar as it was slippery.  I think I can do close to 7 rounds if it weren't for humidity today. 

August 23rd and 24th, 2013

August 24th, 2013

A.
Three sets not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
L-Sit x 45-60 seconds
Handstand Walk x 15-20 Meters

complete. HS walk getting better

B.
Two sets for time:
10 Muscle-Ups
15 Snatches 135 lb.
20 Toes to Bar
25 Handstand Push-Ups
30 Wall Ball Shots  20 lb to 11 ft.
35 Kettlebell Swings 70 lb.
40 Double-Unders
Rest 8 minutes

10:36, 13:14.   slowed on round 2 on the MU and snatches.

August 23rd, 2013

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

built to 125 today. wasn't fast getting under.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

built to 187. just missed 195 x 2.  all squat snatches

C.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

built to 260. just missed jerk at 270. I can make 270, just need to be a wee bit better with jerk. clean came up no problem.

D.
Five sets of:
Front Squat x 3-4 reps @ 4111
Rest 3 minutes

I couldn't make the weight at 240 so I changed it up to 3 reps with chains.  

135,145,155,165.  all sets with 80# chains added. 

August 19th to 22nd, 2013

August 22nd, 2013
30 minutes Airdyne.  40s @ 90%, 20s @ 50%.  572 calories.  213 after 10 minutes. I did 606 a few weeks back with 60s/ 60s.   Need to do that again but make it 70s/ 50s

August 21st, 2013

A.
Eight sets of:
Clean x 1.1.1 @ 85+%
(rest 10 seconds between singles)
Rest 2 minutes between sets

225,235,235,245,245,245,255(f rep 3).  Not all at 85% +.  Power cleaned a few reps as standing out of bottom felt heavy today. 

B.
Three sets of:
Romanian Deadlift x 5 reps @ 4021
Rest as needed
*Use straps for these.

275,285,285

C.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

265,285,300    285,300,320.   10# heavier than last week on all sets.  5x285 was hardest set. 

D.
Complete as many rounds and reps in five minutes as possible of:
5 Burpees to Target (your pull-up bar)
10 Pull-Ups

Every burpee must finish with both hands touching your pull-up bar simultaneously.

6 rounds plus 8 reps.  Not very good. 

August 20th, 2013

A.
Three sets, not for time, of:
Toes to Bar 15 unbroken reps
Roll to Candlestick x 10 reps

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

135,145,155

C.
Take 20 minutes to 90% of 1-RM Split Jerk

235.  
D.
Four sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes

19,20,20,20

August 19th, 2013

A.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

built to 165

B.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 2 minutes

205,215,220

C.
Five sets of:
Front Squat x 3-4 reps @ 4111
(You MUST move up in weight from last week by 4-6%)
Rest 3 minutes

240x3 x 5 sets

D.
For time:
8/6 Muscle-Ups
12 Power Cleans (155/105 lb.)
16 Front Squats (155/105 lb.)
20 Alternating Dumbell Snatches (70/50 lb.)
16 Front Squats (155/105 lb.)
12 Power Cleans (155/105 lb.)
8/6 Muscle-Ups

11:07

August 16th and 17th ,2013

August 17th

Every 12 minutes for 24 minutes (2 sets) of:
Run 1 Mile (1600 Meters) as quickly as possible.

5:42, 5:55.  

Then did Crossfit Binghamton partner wod from today. My brother and I completed : 

Run 800m.  (400m each)  Performed in relay.
Row 1000m (500m each) Performed in relay.
100 Thrusters - moderate
100 KBS- moderate
100 Box jumps
100 sit-ups
50 Ring Dips (sub push-ups for CoreFit)
50 burpees

27:31. 65# thruster. 70# Russian swings. 28" box. 

August 16th

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes
built to 135. More of a snatch balance at 135.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

built to 195 split snatch.  Snatch up to 175 then decided to split snatch. missed 205. 

C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

built to 245. missed 245x2 then hit it.  Jerk was a shit show today. Not enough shoulder mobility and t-spine warm-up today. 

D.
Five sets of:
Front Squat x 4-5 reps @ 4111
Rest 3 minutes

230x2,230x1, 210x4. 210x1. Shut it down here. hit 230x4 for 3 sets monday. didn't have it today. rest recover and try to get back on track squatting monday. CNS feels run down.  Might need to skip a bit of squatting or play with more dynamic stuff to give CNS a break now and again. 

august 14th, 2013

A.
Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)

from 165-235.  

B.
Three sets of:
Clean Pull x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed

285

C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

255,275,290   275,290,310

D.
Complete rounds of 15, 10 and 5 reps of:
115/75 lb Thruster
Burpees Over the Barbell

DNF. did the round of 15 and blew up.  Had to get to work so shut it down. Not a good feeling. 

August 13th, 2013

A.
Two sets, not for time, of:
Handstand Walk x 10-15 Meters
Bridge-Ups x 3-4 reps of 10 second holds
V-Up x 10-12 reps

complete

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%

singles at 235,245,250,255,265F

C.
3 sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds

Please adhere strictly to the 30 second rest periods.

RD- 10,10,10
CTB 8,7,6

D.
For time:
50 Chest-to-Bar Pull-Ups
75 Kettlebell Swings 55#
100 Double-Unders

7:22

August 12th, 2013

A.
Hang Snatch EMOM x 15 - building.   Got to 175.  Felt good. Good pull under and actively pressing against the bar is key. 
B.
Snatch High Pull Cluster 1.1.1

175,185,195

C.

Five sets of:

Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

210,220,230x4,230x4,230x4.  Oly shoes, no belt until last set. 

D.
For Max Calories:
5 Minutes of AirDyne
144 calories.  Goal was 140-150.  A little more toughness in middle and ~155 is there. Felt pretty good after so a bit more a hard finish too.

August 10th , 2013
5 a.m.

A. 4 sets Front Squat @ 41x1 x 5-6 reps.
220 x 5 x 4. This tempo is brutal on midline. Very good for my weaknesses through this movement though. 

B.
4 sets for times of:
Run 400 meters
12 Handstand Push-Ups
16 Chest-to-Bar Pull-Ups
20 Kettlebell Swings - 70#
Rest 4 minutes

3:24, 3:27, 3:20, 4:39 - morning coffee was asking out on the 4th set.

June 14th to August 8th

I got away from blogging my training recently. While I realize most don't necessarily care, this is a good spot for me to record my workouts and see the progress over time. It's also very easy to search compared to looking through tattered notebooks when I am looking to see progress or looking to spot trends.

The last couple months has brought a bit of change for me. I bounced around doing some training I wanted to do and loosely following some things. I'm generally very structured with training but needed a bit of change. I mainly did strength work and Airdyne work. I got a nagging shoulder impingement fixed up with some manual massage and some corrective exercises. It still is a minor issue now and again but that is usually only due to my negligence or an absurd amount of pull-ups or dips.

The last 6 weeks I followed Invictus Competition blog programming. During that time I hit a PR on High Bar Back Squat at 355.  Up from 335 6 weeks prior. I had been stuck at 335 for a very long time with HBBS so this was encouraging. The squatting volume was very high and demanding but it paid off so I was happy.

As always in my training staying strong while staying in shape is the goal. Conditioning is coming along and am feeling better.

My upcoming competition schedule is unknown at this time. I am considering various events from Sept 6th to October 12th. Choosing one will be based on life/work schedule. I plan on participating in the CrossFit Open in March 2014 and am considering competing in the Toughest Competitor Alive at the Can-Am Police/Fire games in July 2014.

The TCA is
1) 5k Run
2) Shot Put
3) 100m Dash
4) 100m Swim
5) 20ft Rope Climb
6) Bench Press
7) Pull Ups8) Obstacle Course

5k run, 100m dash, pull-ups and obstacle course would likely be events I would think I could score well on. It would be an interesting test and one that would be fun to train for as the events are known.

I plan on getting back to regularly logging my workouts for many of the reasons mentioned above.


Today's training:

A.
Every 90 seconds for 15 minutes (10 sets):
High Hang Clean + Clean

Please drop the weight after the high hang clean, then reset and clean.

185,205,215,225,235,235,245,245,255F, 255

B.
Back Squat
*Set 1 – 3 reps @ 75% - 265
*Set 2 – 2 reps @ 80%- 285
*Set 3 – 1 rep @ 85% - 300
*Set 4 – 3 reps @ 80% - 285
*Set 5 – 2 reps @ 85% - 300
*Set 6 – 1 rep @ 90% - 320
Rest 2-3 minutes between sets.

C.
Two sets of:
Halting Clean Deadlift x 3 reps @ 4121
Rest as needed

Please note and adhere to the tempo prescription, even if that means dropping the load down a bit.

265.  too light

D.

For time:

Row 500 Meters

25 Burpees Over the Erg

100 Double-Unders

25 Burpees Over the Erg

Row 500 Meters

7:56

June 14th, 2013

June 14th, 2013

 MAP Low %'s - Run

5 x 1k Run @ 75%, 3 min walk

4:02

3:53

3:53

4:02

3:52. 

June 12th and 13th, 2013

June 13th

Regional Event 5

+

For time:

12 Wall Climbs

21 Toes to Bar

9 Wall Climbs

21 Toes to Bar

6 Wall Climbs

21 Toes to Bar

3 Wall Climbs

+

3 x 20 sec Airdyne ALL OUT/40 sec rest

Regional workout 5
7:32.  Way off where I expected to be. Maybe should have done these when I was primed. Defintely out of shape. 

stopped here as things just not feeling right and feel like recovery might be a better option. 


Did the Airdyne work 4.5 hours later.  Efforts at 95%. Couldn't get to all out. 
24 cals
20 cals
20 cals




June 12th, 2013

11 - Snatch intense + C&J intense + FSq intense/CGBench intense

A. Power Snatch, build to a max - take your time

B. Clean and Jerk, build to a max - take your time

A. 185, hit split snatch at 195. missed PS @ 195 1x and 200 about 5x.  Missed squat snatch at 205 x2.  Feels so close just not making it.  Not strong at lockout.  Pull is fine.  Need lockout work. 

B. 245. missed jerk at 255 x 4. Trying to fix mechanics with jerk. Still having trouble getting head/chest through at heavier weights.   

Not a very good session as I wanted to hit 200 and 275.  More work needed at 90% -95% of 1RM I suppose. That plus getting stronger.