Week 5 - Monday, January 18, 2016
Day one of the Week

18th
A. Back Squat; 4 reps x3; rest 2 min- progressive, heavy
Set 1: 165 pds
Set 2: 175 pds
Set 3: 185 pds (thought it was 195...it felt light and wish it had been 190pds)

B. B. Wtd. strict pull up- Build to a heavy set of 2 with 4 second decend
Okay...I am getting better at this...I believe the numbers are correct with the vest...
\Set 1: Vest + 7.5
Set 2: Vest + 10.5
Set 3: Vest + 12.5
C. Wtd. strict pull up- 5 sets of 1 rep @ 80% of A; rest as needed
+
4 sets @ consistent effort
6 kipping pull ups (did okay..but my form still "dropped" and consistent on 4 then singles)
8 kbs, american- heavy (okay...this still freaks me out...so it was 30pds...kb
10 push ups, hand release
12 ghd sit ups (learned better form and truly hit the form correctly



19th

Very good day! A. Strict Press; 3 ( 75 pds),2 (90pds) ,1(95 pds),3 (80 pds),2 (95 pds),1 (90 pds); rest 2-3 min- waveload
Very good - felt good...visualized and got it!

B1. Farmer's carry; 100m x3; rest 60 sec- last week here, fight
Got this! 
final set  had to pause but finished and did an extra to make up for it...
this really does seem to help the Golfer's Elbow but feels really good when I do it1

B2. Wall Walk; 5 reps x3; rest 60 sec
Easy
B3. ghd back and hip ext; 10 reps x3; rest 2 min
C. Pallof Press; 12/side x3; rest as needed
+
40 sec max row for meters
rest 40 sec in row
x4 sets
*Preset rower for this
*Record score for each set

this was very easy...but could be the LA fitness rower...

20th - had to take off because of weather

21st

Trying to stay positive...focus on what I am doing right...but I keep feeling like I am just getting worse and worse... these workouts feel I am capable of more...I and I've done more just a few months ago... then I can't do simple stupid sh@@...

A. High Hang Power Clean from blocks; 3 reps x5; rest 2-3 min- I want the bar starting at mid to upper thigh, be fast. 

Positive: At least I know what to do...but my body didn't do it

Better positioning..will do this next time

Sets 1- 2: 75 pds

SEts 3-4 :95 pds (only 2 reps) 

set 5: 80 pds

video: https://youtu.be/DSH7GTpNkyI

B. close grip bench press; 8-8-8; rest 2-3 min- make sure these are heavier than last week

doesn't make sense that I can do 75 pds.. and 95pds, 95pds easily and not clean the same with perfect form..muscle it up ...sure...but ...

C. Good Mornings @41x1; 6-6-6; rest 2-3 min- 4 seconds going down

Good mornings with just the bar...right? 

+
3 Sets:
Row 500m @ 2:45 pace
90 sec max DU
Row 500m @ 2:45 pace
10 Box Jumps, step down- 24" - 24"...I have done before...but today ...I felt so out of practice...so I went with the 22"...
- Record # of DU each set

DU: 42. 40, 37

Okay...this was frustrating with the timer...so not sure I got this right...also...coach ...who is a friend wanted to chat before...which was fine...I just was delayed...

22nd

Just not in a good place today.  Last two days...I just haven't gotten that satisfaction I usually feel...frustrated with my skills..I feel very, very fat...meaning my pants are VERY tight and uncomfortable... 

I know we are building and I am too close to Open to change... but I look at photos from just a few months ago and I am not that person...

A. Front Squat; 14 reps x3; rest 2-3 min- light and fast, speed out of bottom focus- go lighter! 

super easy 

Weight: 55pds
B. C-Swing Practice- see first 2 min of video; 10-12 swings x3 sets; rest as needed

during practice good: https://youtu.be/Np8oxBhJxu8

C. 10 min emom-
odd: 8 total barbell back rack walking lunges- moderate to tough weight

95 pds

Couldn't walk because of the class ...
even: 45 sec max T2B (record # of T2B each set!)

I totally sucked - got confused how I was to use the practice...didn't count...and am very frustrated
+
40 sec Max Cals Assault Bike/ Air Dyne
rest walk 1:00 min
x3 sets
- Score each set separately

Set 1; 10

Set 2; 9

Set 3: 9

23rd

did some research on YouTube ....so I have a better understanding of the High hang snatch pull...

tried not to bend the arms...but saw it in the video... still just have to get the hips...

I have a saying that I just need to be 1% better each time...the research was my 1%...in other words...I wasn't doing it correctly the first few weeks ...so this will help...

Also...worked out later during Open Gym with the group...that energy truly helps and it wasn't awkward during the time I was there...very supportive...got some feedback..and of course...everyone has their bad days like I had yesterday...amazing how a solid challenging work out makes your feel better...and I know they can't all kill you...but some days you just feel gross and a good workout is always the cure!

Stayed with 55pds or 65pds

A. High Hang Snatch Pull (no arm bend)+ High Hang Power Snatch, both from blocks; 2.1 x5 sets; form driven, stay light- video one or two sets

video: 55pds: https://youtu.be/RsOROdn2jZc

video: 65 pds: https://youtu.be/RUZfaCUrQPQ
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For Time:
30-20-10
Wall Balls- 14# to 9'
Power Clean- 80#
Box Jumps, step down- 20"

Time: 15:48...what do you think? is that good? bad? okay? I don't have a point of reference....

The Power Cleans I told "were ugly" but I figured that would happen with the volume..and I would agree and a few I worked to get back on my heels and get the hips into it...couldn't tell you how many were like that...Wall Balls felt pretty good as did the box jumps....