Tuesday part 1 - oly practice

09:00

Warmup (dynamic swings, squat, sampson, shadow boxing)

part 1:

A. Power Clean - 3 x 3 @ 80%; rest 2 min

B. Power Clean x 1/Split Jerk x 3 @ 80% x 3; rest 2 min

C. Clean and Jerk - 8 sets of tough doubles; incomplete rest - 90 sec

D. GH situps - 20 x 3; rest 2 min

For loads: 

A.  155, 185, 205

B. 185, 185, 195

C. 185, 185, 205, 205, 215, 215, 225, 225 (two singles)

D. ~40 seconds/set

Daily report

• Body: Quite sore.
• Sleep: Well rested.
• Nutrition: Great.
• Notes: Power cleans felt good. Morning workout was on an empty stomach; felt a little lightheaded on the jerks. Last double clean was difficult; didn't hit the sweet spot on my first attempt and lost it. Overall, good session.

Tuesdays double

08:30
part 1:

A. Split Jerk - 3 x 3 @ 80%; rest 90 sec

B. Split Jerk - 3 x 3 @ 90%; rest 3 min

C. Press @ 12X2; 3,2,3,2; rest 3 min

D1. 75 knees to elbows for time; rest 1 min

D2. 50 GHD sit ups for time; rest 1 min

For loads:
A. 185, 185, 185
B. 195, 205, 225
C. 95, 105, 135, 145

For times:
D1: 10 minutes
D2: 3 minutes

17:30
part 2:

4 touch and go heavy clean and jerk

10 burpees AFAP

rest 4 min x 8 sets @ 100%

For loads: 135, 155, 185, 155, 155, 155, 155, 155 (8 total sets)

Daily report:

• Body: Sore. A little sick too. Been sneezing all day.
• Sleep: Not very much.
• Nutrition: Good.
• Notes: Fun double today. Late night celebrating valentines day, was a little groggy for the first one. I'm definitely strong enough to scale up the weights, but it felt good to have 6 solid sets. 185 was very difficult on the second workout, so scaled back to 155 for the rest of the 8 sets.
• Cool link of the day: Indian Pole Gymnastics

Afternoon KB swings, GH situps, double unders

16:45

Warmup (arm swings, quick sampson/lunges/kicks)

21,18,15,12,9,6,3 rep rounds for time:
KBS 2pd unbroken
GHD Sit Ups unbroken
Double Unders unbroken
13:26

Daily report

• Body: Good. Stretching warmup felt strong
• Sleep: Very short 20 minute nap. Well rested.
• Nutrition: Very good.
• Notes: Fast wod, but could have been faster. Took some rest in between sets to ensure unbroken-ness. Had to do a few double under sets over again anyway. Good day of training.
• Cool link of the day: Everything you know about fitness is a lie. Hahaha. Daniel Duane is known for stirring up the pot with articles like these. I just laugh.

GHD Situps, Push Jerk

08:00

Warmup (Stretching, arm circles)

5 rounds for time of:
20 GHD Situps
5 Push jerks (155#)

For time: 17:52

Daily report:

• Body: Very sore.
• Sleep: 6 hours. Still tired.
• Nutrition: Good.
• Notes: Rough workout today. Started with 185 on the jerks, which would be okay if I wasn't torn up from yesterday. May go in for a strength WOD in the evening, but I'm not sure.
• Cool link of the day: Do we really need three round meals a day?

Deadlift, GH Situps

21:00

Warmup (Rope climbs, Threw around lacrosse ball, Running)

3 rounds of:
10 Deadlifts
30 GHD situps
For time: 6:59 @ 225 lbs

Daily report

• Body: Sore. Especially in my back. A little sick.
• Sleep: Poor. 6 hours.
• Nutrition: Okay. So it turns out that stir fry last night was about 10 degrees too hot. Today was a little uncomfortable.
• Notes: Just a quick one from the main site today. Not sure if it was my poor diet or the cleans from  yesterday that put me out but I was groggy today. Probably a little of both on top of the stress of finals. No excuses, I'll be back into the swing once I'm home for break. By the way, here are some times and weights to compare my time to:

  Mikko Salo 3:54 at 315lbs, Michelle Kinney 4:23 at 205 lbs, Leah Polaski 4:24 at 187lbs, Dave Lipson 5:02 at 455lbs, Tim Burke 5:51 at 315lbs, James Hobart 5:59 at 300lbs, Rob Orlando 6:08 at 315lbs. 

  Very, very humbling.

• Cool link of the day: 10 things you didn't know about sound. Very interesting commentary. This one is especially fascinating-- 

  1.) You are a chord. This is obvious from physics, though it's admittedly somewhat metaphorical to call the combined rhythms and vibrations within a human being a chord, which we usually understand to be an aesthetically pleasant audible collection of tones. But "the fundamental characteristic of nature is periodic functioning in frequency, or musical pitch," according to C.T. Eagle. Matter is vibrating energy; therefore, we are a collection of vibrations of many kinds, which can be considered a chord.

  This raises an important question: As our eating gets further from our paleolithic roots, are our bodies thrown off pitch?

Clean & Jerks

16:30

Warmup (jumprope, stretching, handstand push up practice)

Clean & Jerk
135 x 5
185 x 2 x 2
225 x 2 x 2
245 x 2 x 2
255 x 2 (good cleans, failed jerk)

10 - 8 - 8 - 6 reps of the following:
Butterfly pull-ups
KB snatch (1.5 pood)
Pistols i.e. One legged squats (alternating legs)
For time: 10:21

5 rounds:
15 Glute ham sit-ups
25 Back extentions
For time: 10:51

Daily report

• Body: Good. Back a little sore.
• Sleep: A little too much. 10 hours. Lazy morning.
• Nutrition: Good. Made stir fry tonight again. Learned how to dice an onion. I have found a new appreciation for cooking.
• Coaching notes: 245's felt very solid. 255 jerk should have come... breathing really came into play. A big belly of air would have made the lift. Otherwise, first pulls were solid.. set up for good position into triple extension. At 225 there was awkward contact with legs between second and third pull. Fixed this for rest of sets.
• Notes: Lazy during met cons. Was a bit tired after the cleans. Kept good pace, didn't push very hard. Situps/Back extensions were killer. Took one minute break after 3 rounds... hamstrings and lower back were dead.
• Cool link of the day: This guy lives in a 100 square foot home. Check out his shower setup. Intriguing.

Power Snatch, Wallball, GH Situps

10:00 PM

Warmup -- Short stretch, jump rope

Today's Main Site WOD
(sub GHS for K2E)

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Glute-ham Situps

For time: 22: 51

Jump rope cooldown

Daily Report

• Body: Severe DOMS in calves. Probably will be this way for a couple more days.
• Sleep: Little. Late night, 8AM class. 1 hour nap. Need to make early bed time a habit.
• Nutrition: Spot on. Cooked in the dorms for the first time. Stir-fry was a success. Good to have that one in the arsenal.
• Coaching Notes: Power snatch was much more difficult that I anticipated. Very technical movement, found my form go awry from 15 onward. Should have warmed up with the good ole Burgener warmup but forgot to. First set was muscle snatches, but had to drop more as the WOD progressed. All broken except for last set, 9.
• Notes: Just a quick one tonight. My heart is warm from the stir-fry I just cooked for a couple of the guys in my hall. Will be putting the skillet to use much more often. Overall, good Monday.
• Cool link of the day: This german guy is a beast.