Friday, September 19, 2014

9/19/14

This shoulder is starting to tick me off....couldn't do OHS because of it and my power cleans were sucky.

Power clean 2-2-2-2-2
55
75
95
105
115

Split Jerk 2-2-2-2-2-2
65
80
95
105
110
115 (15# PR, love this move)

Did the 2nd WOD for the Lurong Challenge, it's a 9 minute AMRAP with heavier weight each time.  First round I did a clean and press, second two rounds I did power snatch and the last rep (95#) I did a clean and jerk.  Got 67 reps total, switching the plates ate into my time a little bit but glad I got at least one with 95# when there was only 8 seconds left on the clock.

20 G2O (45#)
7 bar facing burpees
15 G2O (55#)
7 bar facing burpees
10 G2O (65#)
7 bar facing burpees
1 G2O (95#)-should have been 5

Wednesday, September 17, 2014

9/17/14

It's a good day when you PR your 3RM deadlift by 20# AND your form is still decent!

Deadlift 3-3-3-3-3
165
190
215
235
245

Decided on a whim to sign up for the Lurong Living Paleo Challenge.  I did it 2 years ago and I had some really good success with it, workouts were on point, nutrition was good and I was feeling great.  The challenge officially started on Monday and I signed up yesterday, haha.  I did the first of 3 workouts that will need to be repeated in 8 weeks to see the improvement.  Today was:

4 minutes calorie row-got 47
1 minute rest
3 minutes pull ups-got 25
1 minute rest
2 minutes back squat (80#)-got 23
1 minute rest
1 minute shoulder to overhead (65#)-got 17

Score is total reps, I got 112.

Tuesday, September 16, 2014

9/16/14

PR'd my thruster, woot!  My 1RM is now my 2RM.  Hoping to go up 10# for my 1RM next week, we'll see....

Thruster 2-2-2-2-2
65
75
85
95
105

WOD
15 minute AMRAP:
5 ball slams (40#)
10 alternating lunges (40#)
200m run

5 + 9 rx

My first WOD with running in probably 3 months.  My ankles are still bothering me and it was more of a shuffle than a sprint, and my calves are on fire right now but I'm glad I was able to do it!

Friday, September 12, 2014

9/12/14

Fun Friday!  Spent an hour or so working on some lifts.  Little disappointing with some things though, my 3RM power clean dropped 5# from 4/14.  Had I known that was the case, I probably could have matched it.  But trying to focus more on form right now than getting higher with the numbers.

Power Clean 3-3-3-3-3
65
85
100
105
110

Split Jerk 3-3-3-3-3
This is becoming one of my favorite lifts.  Felt pretty solid and the tracking was pretty straight.  I'm guilty of pushing the bar out a little bit sometimes but even with my shoulder issue right now, this was good.
55
75
85
95
100

Overhead Squat 5-5-5-5
Ugh.  Not so great with this one.  Took a video and showed it to my coach when I had 75# and my second rep was a little sloppy because I screwed up with my breath, and I'm leaning forward a little bit (not a ton).  That's an ankle mobility issue, which makes total sense considering how janky my ankles are right now.
45
60
85
80 (PR by 5# from 4/14)

Wednesday, September 10, 2014

9/10/14

Deadlift day

5-5-5-5-5

145
175
195
215
225

10# PR from February

Tuesday, September 9, 2014

9/9/14

It's no secret that I absolutely loathe thrusters.  Seriously.  But, they are part of this months strength cycle, and they were pretty good today!  My 1RM from December is 105 so I think I'll have a new 1RM here pretty soon...

3-3-3-3-3
55
65
75
85
95

WOD-15 minute AMRAP:
15 back extensions (on floor)
10 box jumps (did step ups on 20" box, my ankle is just starting to feel better)
5 toes to bar (was finally able to string a couple of sets together without the extra swing in there)

9+21

Monday, September 8, 2014

9/8/14

2.5 mile pup ruck this morning.  Took about 40 minutes.  Average pace was about 16 minutes/mile.