Tuesday, October 27 and Wednesday, October 26, 2015

Tuesday, October 27

PM

General Aerobic Prep - 15min

DROM/Specific Prep - 15min

+

1k Row @ 30min TTpace -2

15 KB Swings @ 2p

10 TTB

Rest 60sec

x2

KB Swings unbroken, T2B unbroken. Pacing is improving and T2B fee great. 

+

1k Row @ 30min TT pace -2

15 TnG Power Snatch @ 75#

40 Doulbe-unders

Rest 60sec

x2

Power snatches unbroken, dubs unbroken. Pacing was a little harder to hold. Not necessarily due to fatigue, but more due to finding the appropriate rhythm. One would think I'd have it by now, but I'm still struggling with this pacing. 

+

Choice Cyclical - 10min @ EN1

Mobility - 20min (focused on patellar tendon protocols)

Wednesday, October 28

PM

A

Clean & Jerk - 5 singles on the min @ 215 for 3 min; rest 5min x2 rounds

This made me realize that a sub-6 min Grace @ 225# would NOT be realistic. This got hard, and it got hard real quick. The 3rd set on both were pretty sketchy. In fact, I didn't complete the 3rd set on the 2nd EMOM. The 30th rep was a no rep. Barbell got away from me on the jerk. I'm really not happy about it. Also, experienced a remarkable amount of low-back stiffness afterward. Had to do ~10 min worth of mobility to loosen it up. 

B

Deadlift - 3 TnG reps @ 375# every 30sec for 5 sets; rest 3min x2 rounds

This felt pretty good. I actually did this after the HSPU to give my back a chance to cool out. 

C

Strict HSPU - accumulate 30 perfect reps in UB sets of 3 FOR TIME

*goal is to beat score from last week

Result - 6:33 (7:51 last time)

This should've been sup 6. I kicked up for my last set of 3 at 5:40 and failed on the last fucking rep. I was livid. Oh well. At least it was faster I guess. 

D

Back-to-wall HS Hold - accumulate 240sec of total hold time (stop when you begin to shake each set)

Result - :60 / :60 / :60 / :35 / :25

Whoof. Again, this killed my wrists. 

+

DROM / EST-based Warm-up - 10-15min

+

Run - 35sec @ 5k pace

Walk - 55sec @ easy recovery pace

x10 rounds

Rest-walk 4min

x2 Rounds

Didn't get a chance to do this tonight. Ran out of time before I had to teach class. Hoping to hit it tomorrow morning. 

+

Mobility - 20min

Macros from Wednesday:

Still having issues with hitting the appropriate parameters. I'm doing to best I can. I just feel like I'm hungry all the damn time.