10-4-11 and 10-5-11

10-4-11
AM Training:
A: Front Squat @32X0; 4-6; rest 3 minutes X 3.
B: BB Split Squats @ 32X2; 3 per leg; rest 90 sec. b/t legs X 5.
C: Accumulate 15 Strict perfect rep Pull ups.


Results:
A: 135 X 6,  155 X 5, 165 X 4
B: 75# for all sets
C: Complete in sets of 2's and 3's. I also worked in a couple of sets of 5 kipping pull ups. These were all pain free and range of motion was good. There was some obvious muscular fatigue that set in quickly but that will be gone quickly. Very happy to have pull ups back.


PM Training:
4 sets at 90%:
30 sec. max Double Unders
30 sec. max Burpees
30 sec. max KBS 2 pood
30 sec. max Box Jumps
rest 10 minutes


Results:
Set 1; http://vimeo.com/30072177  49, 13, 12, 21 I think.
Rest of rounds slightly lower in Burpees and KBS. Double Unders and Box Jumps remained high.


10-5-11
AM Training:
Warm Up and 10 minutes of play with Olympic lifts increasing loads from last week.
A: Close grip bench press @ 22X3; 3-5; rest 2 minutes X 3.
B: Pendlay Rows @ 31X2; 5 reps; rest 3 minutes X 3.
+
400 meter run hard, rest walk 7 minutes X 4
rest 10 minutes
Prowler push 50 meters (180#); rest walk 3 minutes X 4.


Results:
Extremely pleased with the Olympic lifts. Hip power is good and timing is still there. Best part is no pain!
Squat Snatch @ 115#  http://vimeo.com/30094490
Power Clean @ 145# http://vimeo.com/30094681
Squat Clean @ 145# http://vimeo.com/30097202
Squat Clean @ 165# http://vimeo.com/30097418
Power Clean @ 195# http://vimeo.com/30097636
I also hit a power clean @ 215#.


A: CGBP was a little tight at the bottom of the movement. Kept the weight at 95# for all sets and focused on the tempo and keeping things tight. This will improve quickly with some added shoulder mobilty.
B: Pendlay Rows felt good. No pain and comfortable. Good activation of the lats, rhomboids and traps. Tempo might have been off slightly but otherwise good. 95# X 5, 115# X 5, 115# X 5.
http://vimeo.com/30097996


+
400 meter runs: 1:01, 1:00 had to cut the last two short
Prowler runs were great, but only had time for 2. 


Full afternoon today packing and getting the kids ready for our departure. Leaving early in the am for San Diego and the OPT Big Dawg Bash at CrossFit Invictus. This will be the training highlight of my year and I have been looking forward to it for a while. Excited to meet some other Dawgs and guys who I have been following for a while, Colin, Nathan, Joey, Chelsea, Steve and others. Saturday's class time and lectures will be amazing and I am very interested in the work James has been doing regarding testing. Sunday's OPTathalon will be a blast. I am hoping my shoulder is healthy enough to allow me to participate at some level.