151015

Thursday

Active recovery

From yesterday: 

Run 10 min @ EN2 (HR 130-150)

Ran total of ~18 min on some trails. 

~12 min at en2. Good pace, nothing strenuous. Avg hr 140. 

Was roughly 2 miles. 

Did some walking around, enjoying Bethel trails with Jen. 

151014

Wednesday-

Snatch- 1/min for 15 min @ 75-85%, video review and critique b/w each

Best wrist has felt. Worked up to 215. 185, 195, 205, 215. Had a few misses early, but found my rhythm after min 3. Have to get better with triple extension. But progress for sure. 

+

Snatch Balance- 2/min for 10 min @ 185-205#- focus on speed under the bar

Complete. 

+

For time:

20 Muscle Ups

30 Double Unders

15 High Hang Cleans, 225#

30 Double Unders

15 HSPU’s, 10” deficit

30 Double Unders

10 High Hang Snatch, 165#

16:48. Was ready to roll after completing snatch portion. Had to wait 45 min to an hour for the class to finish at gym. Felt like I didn't have same juice.

Positive: being conscious of my movement. Working on being efficient and practicing good movement. 1:42 for MU.

+

Run 10 min @ EN2 (HR 130-150)

No dinner and it was 7:30. (4-7:15 at  gym). Had to get some fuel.  Gonna run for active recovery tomorrow. 

151013

Tuesday

A1. Split Position Press @ 30X3, 4 x 6-8 reps, rest 1 min **normal split stance, don’t alternate

A2. Uneven Ring Pull Ups @ 21X1, 4 x 6-8 reps, rest 2 min **set rings about 6-8” in height difference, alternate/set

8x135, 6x150, 6x150, 6x150

8 each time. 

B. 5” Deficit HSPU’s- 3-5/30 sec for 5 min

5.5.5.5.5

5.3.3.3.2(+1 after time)

C. CTB Pull Ups- 5/30 sec for 5 min **focus on tight positioning

Complete. These feel better the more I go. 

+

3 rounds for time:

Run 400

10 Butterfly Ring Pull Ups **practice these before hand.  Rhythm has to be perfect to keep rhythm

10 Ring Dips

Practiced ring butterfly for 10-15 min. Tough as all get out. Lol. This is gonna help big time. 

6:48

Practiced triple unders afterwards. 

151012

Monday-

10 min Practice

Ring Swings w/ Towel

Ring Support Holds

Complete. Backswing has improved a lot. Feeling more fluid. 

+

A. 4-Position Snatch (High Hang, Mid Thigh, Below Knee, Floor), 1 set/2:30 for 6 sets **focus on keeping shoulders retracted the entire time.

135 across. Better than last time with wrist, but still bothers it overhead. Just being cautious. Might be a blessing in disguise. Making me focus on hitting perfect positions instead of weight. 

B. Power Clean x 1/min for 12 min @ 75-85%, video review each one.  **I want you to widen your grip out about .5-1 inch on each side.  This will make set up a little harder b/c arms are now shorter but will put you in a better position in the power position and hopefully allow you to have a better rack position

Wider grip has helped positioning a lot. Now I need to be faster with third pull. Encouraged how much better these feel then before brawl. Back does not hurt, because I am in better position. 

C. Snatch Dead Lift w/ no straps or hook grip, 4, 4, 3, 3, rest 2 min

225, 225, 245, 245. 

+

Air Bike 50 sec @ 10 min TT + 25-50 Watts

rest 10 sec

x 3

rest 2 min

x 2

(6 sets total)

498+avg >/= to 73 RPMs

Getting more powerful. Feels good. 

Worked some snatch technique with 135 afterwards. Just first and second pull. Making committed effort to drill this every day. 

151011

Sunday

Marc pro

Did some ski erg repeats at s lower intensity.

500m x10, 1 min rest

during rest alternates following: 

15 air squats, 10 hand release push ups 

20 alt pistols

15-20 v ups or 30 hollow rocks

60 min mobility

Complete 

151010

Saturday

A. 1 Strict Muscle Up + 3 Muscle Ups + 3 Ring Dips + 10 sec Support hold w/ good external rotation- 1 complex/2 min for 6 sets. 

Complete. Neck was sore this morning but felt ok on this. 

B. Seated DB Z-Press @ 30X3, 4 x 8-10 reps, rest as needed

C. Front Rack Reverse Lunge off 45# plate, 4 x 6-8/leg, rest 60 sec b/w legs

185, 200, 215, 230. Wider front rack making a huge difference. 

+

(separate session if possible)

3 sets

Row 1000m @ 1:51/500m

10 toes to bar b/w towel in feet

10 Box Jumps Bounding, 20”

rest 60 sec b/w sets

4:21, 4:19, 4:17

+

3 sets

Row 1000m @ 1:51/500m

10 CTB w/ towel in feet

30 Double Unders

rest 60 sec b/w sets

4:31, 4:27, 4:31

151009

W2

Friday-

10 min Practice

Ring Swings w/ Towel- https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill

and Hollow Body Position/Hollow Rocks

Complete. Neck/scap feels a lot better. lil sore, but I'm gonna be smart about it. 

+

A. High Hang Snatch x 3 + Snatch Balance x 3, 6 sets building focus on technique over weight

135 across. Wrist still feeling gimpy.  Worked on technique. Felt better overhead than last time. 

B1. Frankenstein Squat @ 33X1, 4 x 5 reps, rest 3 min **arms straight out in front

205, 235, 255, 265x4. 

B2. Kneeling Jump to Plate- 4 x 2-3 reps b/w each set of squats

Worked up to 4 45s + 25. 

3, 4, 4, 4+25. 

C. Wall Facing HS Hold- 4 x 60 sec

Complete. 

D. Head Stand Hold- 4 x 40 sec, rest as needed- https://www.powermonkeyfitness.com/videos/headstand-hold

Complete. Lost balance on second set, was trying to get long. All others no mess ups. 

E. Chin Over Bar L-Sit Hang- 4 x 20-30 sec, rest as needed

Complete. 30 secs. Last set was tough but complete. Love these. 

+

20 min Run @ easy pace

8:49 min/mile avg

2.268 miles total