I felt pretty fresh on Saturday after eating way out of the Zone and definitely not Paleo (thanks to the sweet potato pie and tub of vanilla ice cream I polished off with the help of my brother). I decided to only do one workout today but make it tough.
Saturday
"DT"
5 rounds
12 deadlifts, 155 lb
9 hang power cleans, 155 lb
6 push jerk, 155 lb
13:22
Since I did this WOD at the gym in Columbia I was unable to use bumper plates. That, and I was forced to listen to the seven or so fat bodybuilders with weight belts on, alternate incline bench press sets on the smith machine. Can you believe they actually spot each other and max out on the smith machine? It was hard for me to concentrate with their yapping about muscle milk and UFC video games, but I think I did a pretty good job. Getting more comfortable with heavier weight is my goal and it is working. With bumper plates and a better environment, I am sure I could have shaved off some time.
Sunday
AM: Snatch
1x3 power snatch, 95 lb
1x3 full snatch, 95 lb
1x3 full snatch, 115 lb
1x3 full snatch, 135 lb
1x1 full snatch, 145 lb
1x1 full snatch, 155 lb
This workout went teriiblely. I am so out of practice with the full snatch. My timing is way off. I have been doing power snatches for the past several months and I couldn't seem to get my second pull in sync.
PM: Chipper
15 squat cleans, 155lb
30 toes to bar
30 box jumps, 24"
15 ring dips
30 dumbbell push press, 40 lb each
30 double unders
15 thrusters, 135 lb
30 pull ups
30 burpees
90' walking lunge with 45 lb plate overhead
20:58
This WOD was slightly modified from the final workout at the 09' games. We were unable to do muscle ups at the globo gym and didn't have enough room or balls to do a 300' walking lunge. It was plenty hard this way. Unfortunately, I have issues with my knees. Sometimes, depending on the amount of use, worse then other times. Today was pretty bad. My knees felt like they were going to explode during the squat cleans and thrusters. As if this workout wasn't hard enough without extra pain. My plan, rest tomorrow and hit it hard on Tuesday regardless of how my knees feel. Why? Because I am like a g dam navy seal wrapped in body armour. The burpees were reminiscent of the Filthy Fifty. I got 28 double unders in a row only because at 20, my pants began to fall down and at 28 they were at my ankles, I was forced to stop. The easiest part was the ring dips. Other then that, everything was hard.
I love muscle milk yo! just the name. yo, MilkFit? perphaps. Udder as the mascot.
ReplyDeleteHow does ur shoulder feel on the snatches these days?
at least 5 people probably got a sneak peak at ur skid marks
haha Jared loves to drink muscle milk while he contemplates which bench would be more comfortable to sit on.
ReplyDeleteMy shoulder is basically a non-issue now. I can say that the pain level is .25, which is about what 100% healed feels like. My knees on the other hand are effed up. They feel like they are going to exploded when I use them a lot (squats, snatches, thrusters etc.). Usually a weeks rest puts them in a place of obedience. I am just gonna go heavy and hard until about a week before the Superfit games and rest the shit out of them (taking time off as needed). Then hit it hard for a couple more weeks and rest before sectionals.
Hows yo shoulder? Or should I say, what pops more these days? Your shoulder from training or your pelvis from burning rug?
the only thing poppin iz my boner, watching Sarah Dunsmore's willpower. Girl takes shit to tha dental. Basically, I can hspu without poppin it out, strict dead-hang pullup to below the blonde hairs on my nips without poppin it out, j off with my left while re-runnin poppin with my right without poppin it out. it still crunches. but it's pretty much full. i wonder how OH squats will make it feel.
ReplyDeletefyi training on the track was dope. instead of chalk i used the fukkin water that was all over the pullup bar while i did toe touches. instead of oxygen i breathed in farts from a skunk.
yo i hope ur knee doesn't actually explode (marmalade would pour out). for the superfit games is it the usual where u don't know what the events are? shiyet, maybe cutting in half your heavy squat motions won't hurt your strength on em while letting ur shit get stronger.