11/4/18

Today was a bittersweet day... snatch and clean PRs, but missed my clean and jerk PR... super frustrating given that this has basically been the story of my life when it comes to lifting... upper body is a lot slower to get stronger than my legs. But I have to take life-time PRs in the snatch and clean is pretty awesome. On this cycle I put 10# on my snatch (245# up to 255#) and 20# on my clean (330# to 340#) ... jerk is the same (315#). I want to focus on upper body pressing after the 2018 Open... I am excited to put on some size up top and keep working on my upper body strength.

Overall this was a great training cycle / fun to get away from intense crossfit. I loved every bit of this program and learned a ton. Awesome stuff. I am excited to get back to crossfit, get my aerobic capacity to the best place its been and give the 2019 Open my all.

A.

Snatch

1 set x 1 rep

Mock Competition - 3 attempts that “count” as your competition lifts, go for a new max!

-Singles were = 215, 225, 235, 245, 255 (f), 255 (PR), 260 (f) ... didn't even get under 260#, it just felt heavy off the floor and I did a kickass snatch-pull. 

B.

Clean and Jerk

1 set x 1 rep

Mock Competition - 3 attempts that “count” as your competition lifts, go for a new max!

-Singles = 275, 290, 300, 310, 320 (f) 

C.
Clean
1x1

-Singles = 330, 340 (PR), 350 (f) ... similarly to the last rep on snatch, 350 felt very heavy off the floor and I did an awesome clean pull. Happy to hit 340. 

D. 

Weightlifting Total

1 set x 1 rep

Add your best Snatch and Clean & Jerk of the day for your Mock Competition Total! Submit your weight to the leaderboard!

-255 snatch
-310 clean and jerk 
-Total = 565 

-This is funny to me because despite PRing my snatch by 5# I clean and jerked 5# less to get the same total of 565. Overall stoked on this though, being as strong as I've ever been is a great feeling after injury in 2015 and TBS in 2016/2017. 

11/2 and 11/3

11/2 

This taper is going well, my body felt great today. Looking forward to another day of rest tomorrow and then some heavy lifts on Sunday!

A.

Snatch

5 sets x 2 reps @ 60% (155#)

60% of your one rep max snatch. Sets leading up to working sets should be as follows... 1x3@30%(75#), 1x3@40%(100#), 1x3@50% (125#). This will ensure you are warm enough for your working weight!

-Complete

B.

Clean and Jerk

5 sets x 2 reps @ 60% (190#)

60% of your one rep max clean and jerk. Sets leading up to working sets should be as follows... 1x3@30%(95#), 1x3@40%(135#), 1x3@50% (155#). This will ensure you are warm enough for your working weight!

-Complete

C.
ROMWOD

-Complete

11/3

Complete Rest / taper 

11/1/18

Complete Rest / tapering down

10/31/18

Today was more of an active recovery day. Really short session. It was nice to leave the gym feeling refreshed.

A.

Clean Pull

4 sets x 2 reps @ 85% (280#)

85% of your one rep max clean. Sets leading up to working sets should be as follows... 1x3@30%(95#), 1x3@40%(135#), 1x3@50% (165#), 1x3@60%(205#), 1x2@70% (235#), 1x2@80% (265#). This will ensure you are warm enough for your working weight!

-Complete

B.

Snatch Grip Row

4 sets x 6 reps @ 30-40% (75-100#)

30-40% of your rep max snatch. Perform as a circuit with back pull ups

Back Pull-Ups

4 sets x 8 reps

Box Jumps

4 sets x 6 reps

Make these fast and explosive!

-Complete ... back pull-ups are definitely getting better 

C.
ROMWOD

-Complete

10/30/18

Today was a solid workout, not too taxing. Had a good time getting through this and felt great after leaving the gym. Nice to finally have a workout that left me feeling like this was a 'taper' and not training.

A.

Power Clean

4 sets x 1 rep @ 90% (275#)

90% of your one rep max power clean. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%(135#), 1x3@50%(155#), 1x3@60%(185#), 1x2@70%(210#), 1x2@80% (240#), 1x2@85% (255#). This will ensure you are warm enough for your working weight!

-Complete

B.

Front Squat

2 sets x 2 reps @ 85% (335#)

85% of your one rep max front squat. Sets leading up to working sets should be as follows... 1x3@30% (135#), 1x3@40% (155#), 1x3@50% (195#), 1x3@60% (235#), 1x2@70% (275#), 1x2@80% (315#). This will ensure you are warm enough for your working weight!

-Complete

C.

RDL's

3 sets x 12 reps @ 40% (185#)

40% of your one rep max deadlift.

Half Kneeling Landmine Press (85#)

3 sets x 12 reps

6 reps per arm.

-Complete

E.

Dumbbell Bicep Curl (2 x 50# DB)

4 sets x 6 reps

Alternating arms, 6 reps per arm. Choose a challenging weight.

Back Extensions + GHD Sit Ups (25# back extension)

4 sets x 8+16 reps

Keep the weight light on the GHD Back Extensions.

-Complete

10/29/18

Still a bit sore throughout my entire body today... I was pretty tired from yesterday (had to wake up at 0100 for work on Saturday)... but I was able to get a full night's sleep last night. Overall had a good time this morning... looking forward to tapering down/maxing out towards the end of this week.

A.

Power Snatch

4 sets x 1 rep @ 90% (220#)

90% of your one rep max power snatch. Sets leading up to working sets should be as follows... 1x3@30%, 1x3@40%, 1x3@50%(135#), 1x3@60%(155#), 1x2@70%(175#), 1x2@80% (195#). This will ensure you are warm enough for your working weight!

-Complete, felt strong

B.

Snatch Pull

3 sets x 2 reps @ 100% (250#)

100% of your one rep max snatch.

-Complete

C.

Snatch Grip Sotts Press

4 sets x 6 reps @ 25-30% (65-75#)

25-30% of your one rep max snatch.

Back Pull-Ups

4 sets x 6 reps

-Complete across at 65# ... first time not using bands on back pull-ups, got all 4 sets unbroken. 

E.

DB Upright Row (2 x 20# DB)

3 sets x 15 reps

Plank

3 sets x 60 seconds

Perform as a circuit with sit ups.

Sit Ups

3 sets x 30 reps

-Complete

F.
ROMWOD

-Complete ... felt amazing.