Sunday speed work (pt 1)

 10:35

10 sets:
deadlift x 2 (60% max -- 245#)
rest 30 sec
clapping push up x 8 (slow negative, explode off ground)
rest 30 sec

GH raises -- 8 x 4

FLR -- 300 seconds AFAP
for time: 9:34

double unders
AMRAP 30 sec; rest 90 sec x 6

For reps: 52, 57, 63, 58, 56, 67

Daily report

• Body: Quite sore/stiff posterior chain. Better after training.
• Sleep: Good. Well rested. 8 hours.
• Nutrition: Fine. No alcohol last night. Small portion of starch (potatoes/pasta) at breakfast.
• Notes: Good Sunday morning WOD. Focused for entire bout; got through this one pretty quick.
• Cool link of the day: Quite interesting paleo site I've been poking around lately. I am fascinated by this sort of science: The 10,000 Year Explosion

PM Snatch Work

17:30

Warmup (Squats, dynamic arm/leg swings, sampson, burgner)

A. Muscle Snatch - 3 x 3 @ 80% effort; rest 90 sec

B. Snatch Pulls - 3 x 3 @ 115% max snatch; rest 2:30

+

for time:

5 squat snatch

20 double unders

4 squat snatch

20 double unders

3 squat snatch

20 double unders

2 squat snatch

20 double unders

1 squat snatch

20 double unders

(use 60% of max snatch - full effort in this one)

For loads:

A: 135

B: 225 snatch pull

For load/time

115/4:18

Daily report 

• Body: Fine. Not as sore as expected. AM run probably helped with that.
• Sleep: No nap. Hopefully early bed.
• Nutrition: Rather large lunch and dinner. Was quite hungry today. Stayed pretty healthy; some breads.
• Notes: Good snatch work today. First time doing snatch pulls... couldn't really figure them out. And probably should have gone a little lighter on the muscle snatches to start. 135 was a bit heavy, even though I'm strong enough for more weight. Confusing, I know.. but I should have started lighter and worked to heavier. Metcon was great, one of my favorites.
• Cool link of the day: Here is a pretty interesting Atlantic article about the Secret Service. Very cool stuff, I'd be eager to have an experience like like this myself. 

Afternoon double OPT

16:45

Warmup (Dynamic swings, lunges, jump rope, burgner)

A. Clean Grip DL - 65% 1RM; 10 sets of 3 @ 11X1; rest 60 sec

(speed off floor is goal)

B. Close Grip Bench Press - 3 x 3 @ 80%; rest 90 sec

(moderate effort - explode off chest)

C. Close Grip Bench Press - 3 x 3 @ 90%; rest 3 min

(tough efforts - explode off chest)

D. Muscle Up x 1/Ring Dip x 5 strict; rest 1 min x 5

(1 muscle up INTO 5 ring dips per set)

For load:

A. 245

B. 155, 155, 185

C. 185, 185, 185

5 sets @ 85-90%:

15 KBS - 1.5pd/1pd

15 GHD sit ups

15 burpees

30 double unders

walk rest 2.5 min actively

(make last set raise closer to 97-100%)

For time: ~28 min total - ~13 min rest = 15 min / 5 rounds = ~3 min/round

Daily report

• Body: Fine. Will be sore tm.
• Sleep: 30 min nap @ 15:30
• Nutrition: Good.
• Notes: Good upper body WOD. DL's felt strong. Muscle-up dips could have been cleaner. Difficult to do these in a rack. Metcon was fun, wish I had more gas for the burpees. 3 min/round is not a very good score. I think I was actually faster than this, but did not stop watch between bouts. Will time closer next time.
• Cool link of the night: Fat kids have messed up sleep patterns.

Morning snatch, speed work

08:15

Warmup (Dynamic swings, sampson, jump rope, burgner)

A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
B. Hang Power Snatch - 5 x 5; rest 90 sec
(incomplete rest = focus on speed through middle and patience on 2nd pull)
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
D. Running Clock Burpees
(chest to deck; arms completely straight overhead with body at top)

For loads: A. 245 B. 135, 155, 155, 165 (F), 155, 155 C. 105
For rounds: D. 13 +8

Daily report

• Body: Sore. Kink in neck after hang power cleans. Has really been bothering me. Hands tore pretty bad on these, also.
• Sleep: Okay. 6 hours.
• Nutrition: Good.
• Coaching notes: DL's didn't feel as quick as they should have. Maybe should have stuck with 225. Hang Power Snatches were never comfortable, but got the weight up. Need to focus on pulling to pockets through second pull and being more aggressive in the third. Continuous Power Snatches felt excellent, these were very good sets.
• Notes: Good morning WOD, other than my hands being torn. Burpees were rough, I was feeling good around 12, but 13 and 14 really kicked my butt. Good place to start; I'm going to be coming back to this one for sure.
• Cool link of the day: Strength is Happiness