4/26/2014

NPFL COMBINE ATL

NOTES:

Snatch-245

Went out 3 times... Pendelay Bars spin like crazy. Hard time warming up to them... But did. Rolled my ankle falling on my ass.

OH- Squat- 285

Probably a little tired from the 3x2 snatch attempts on the platform.

Put 300 over my head but no squat. Couldn't snatch ballance them like usual.

Dead-525 

Got 555 Half way up and almost passed out. Would do it again though was really close.

Muscle ups- 15reps

Did 13 the 1st time then 15. Changed my rep sce up a little. Rings are skinnier and so are straps.

1k row- 3:12

2sec pr. Very different going into the row after lifting all day. Felt the burn in my legs at about 400m. No complaints though it's a pr. 

All in all good long day. Equipment was different but sometimes you have to do adapt even if it takes a couple more tried than usual. Hell of a lot of fub

4/22/2014

A. Front Squat - in 4-5 sets, build to 80% of expected 1RM @ NPFL combine
B. Snatch - in 3-4 sets build to 80% of expected 1RM @ NPFL combine
+
@ 85% game pace
12 Power Clean @ 165#
6 Push Press @ 165#
8 Power Clean
4 Push Press
4 Power Clean
2 Push Press

NOTES:

FS@80%- 275#

Snatch@80%- 195#

Wod@85%- 3:23

Singles on cleans

Unbroken on PP

4/21/2014

A. Power Clean - in 3-4 sets build to 80%
B. CTB Pull-up - 20,15,10 reps for time; rest 2-3min as needed
+
Row - 750m @ 1:39-1:42; rest 5min
Row - 500m @ 1:37-1:40; rest 5min
Row - 250m @ 1:35-1:38

NOTES:

A. Built up to 255. Pretty easy, did a couple reps at 255 to warm up even more.

185-225-255

B. C2B pull-ups 

20- :19.65

15- :14.28

10- :10.22

C. Row

750@1:39-1:42= 2:34 mostly@ 1:40pace

500@1:37-1:40= 1:38 mostly@ 1:39pace

250@1:35-1:38= :47 had to slow myself down knowing it was a 250m was pulling in the low 1:30's at first and then controlled my pace to 1:35-1:37

4/20/2014

-Rest Day-

4/19/2014

A. Snatch - 10min to build to 205#; rest as needed; rest 2min...Then RIGHT into 90sec to find 1RM
B. Front Squat - 10min to build to tough double;rest as needed; rest 2min...Then RIGHT into 90sec to find 1RM
C. Muscle-up - 6 reps for time x4; rest 2-3min b/t
+
For time:
9 Snatches @ 155#
9 Box Jumps @ 24"
6 Snatches @ 175#
6 Box Jumps @ 36"
3 Snatches @ 195#
3 Box Jumps @ 36"

NOTES:

A. 240# Snatch

B. 325# FS

Muscle-Ups X6

1. :22.02

2. :22.16

3. :18.46

4. :17.59

Worked on form without the dip. Got better in my kip every round.

Wod- 3:50

Power snatch untill last set of 3@195

4/18/2014

-Active Recovery-

Long Bike Ride and Mobility

4/17/2014

A. Snatch Balance - 5 x 3; rest 90sec (moderate-heavy load, stick bottom for 1-2 fulls seconds)
B. Snatch Grip RDL @4111 - 3 x 4-5; rest 2min (use lifting straps)
+
EMOM for 10min
5 Power Clean @ 165 + 4 Push Press @ 165
+
Row - 3 x 500m @ 80-85-90% effort; rest 2min (final row should be at target 1k pace)

NOTES: 

Snatch Balance- 185#-205#-225#-245#-255#

Snatch Grip Dead- 245#-295#-350#

EMOM- unbroken untill round 6. Didn't finish round6 then went singles on the cleans and unbroken on the PP from round 7-10. Went a little too hard first 5 were between 17&24sec per round then doing singles on the clean and unbroken PP I was hitting around 40-45sec a round. 

Row 80%- 1:43.3

Row 85%- 1:38.9

Row 90%- 1:35.4 which was my 1k pace

1st row was pretty easy, second row had to push it a little to hit my goal and the third row I felt it when I had 200m left which was when the 1k hit me as well. Liked pushin it hard on the last 200 to finish up the 1:35 pace 1k pace. 

Good training day... EMOM hit me hard cardiovascularly but liked pushing it to my limit.