29July

29-Jul

AM
A. Deadlift 3, 3, 3; rest 2 min
B. Strict press 5, 5, 5; rest 2 min
C. Death by chin ups (1 on first minute, 2 on 2nd, etc)

PM
5 rounds for time:
20 unbroken wall balls
20 unbroken 2 pood KBS
20 unbroken double unders

28July

So today wasAM
A. Snatch balance 2 reps on the minute for 20 minute (50-60% 1rm, perfect form!)
B. Hang squat snatch 2 reps on the minute for 20 min (50-65% 1rm,
perfect and fast)

C. OHS 5, 5, 5; rest 2 min

PM
10 min amrap @90%
Run 400m
10 burpees
Rest 5 min
10 min amrap @90%
Row 500m
30 double unders
Rest 5 min
10 min amrap @90%
Airdyne 30 calories
10 box jumps 24"

25 July

500 meter TT. 1:27:07. Pretty happy with that. 2 second PR. Sorry nothing more to add.

24July

So today was drop snatch build to a tough 1 rep. OHS 3,2,1. PC and PJ 1/3. So once again I got to heavy on the drop snatch went all the way to 175 and then watched video realizing that I was not "dropping" again. Discussed it with coach and realized that a suitable goal would be 135 in like 2 months. That really put things in perspective. The OHS I did not get the first and last vids. But the 2 rep was 205. The PC/PJ was 205. Need to focus on the dip and being on my heels. Other then that really happy.

23July

So catching up on workouts that I missed, tried to catch to benchmarks today.
1) 1 RM PC, felt terrible. Just did not feel strong or smooth, cut it off at 220, because form was really sucking.
2) Diane (strict) - Was actually happy here. Took me around 11 minutes but have never done 45 strict HSPU so was happy to complete that.

21JULY

So my son Aiden John Gainok was born yesterday @ 0930. So this week has been super busy and I have missed a ton of workouts, but cannot complain one bit my new son is amazing and my beautiful wife safely delivered him to the world. So I had a little bit of time today when the whole house was asleep to sneak 30 minutes in. So I looked over the workouts that I missed and tried to pick key benchmarks. I chose 1RM snatch and Jerk.

Snatch. So I really wanted to get this right as this is my Kryptonite. I stopped at 175, I think I have more in me however, I watched the vids and my ass is still comin up. So the directions were a perfect rep and that is not going to go away with more weight. I do fell like I have made a significant improvement as 175 felt was less of struggle then when I 1RM it last time.

Jerk. I only hit this one twice @ 245 I started to not lock out and as I said before that does not go away with more weight. I do feel like I got under the bar better then before, but still a long way to go. 

17July

So today was

A. Behind the neck snatch grip push jerk 2, 2, 1, 1; rest 2:30
B. Drop snatch 2, 2, 2; rest 2:30
C1. Hang power clean 2, 2, 2; rest 10 seconds (from HIGH hips start)
C2. 3 Squat jumps to high box x3; rest 3 min

Behind neck snatch grip, I went lighter but I think I need to go a bit lighter. Still really not getting underneath the bar like I would like.

Was happier with the drop snatch actually got under the bar, with 115. Not heavy by any stretch but still need to drop faster.

The HPC BJ combo felt great, used 205 for last set and felt like I was really keeping arms straight. 

15July

15-Jul
AM
A. Snatch high pulls 1, 1, 1, 1, 1; rest 2:30
B1. Front squat with chains 2, 2, 2; rest 10 seconds
B2. 2 high box jumps x3; rest 3 min
C. 30 muscle ups for time (must be performed as singles, drop off the
rings after each rep)

PM
"Nancy"
5 rounds for time
Run 400m
15 OHS 95#

14July

AM
A. Squat snatch from blocks (mid-shin start) 3 reps x16 sets; rest 1
min (low load, high speed)
B. Paused at the knee power clean 3, 3, 3; rest 2 min
C. Push press x3/Split jerk x2; rest 90 seconds x5

PM
5 min amrap @85%
Row 100m
10 45# plate OH walking lunges
Rest 2 min
5 min run @85%
Rest 2 min
5 min amrap @85%
10 sand bag to shoulder (heavy)
5 ctb chin ups
5 burpees
Rest 2 min
5 min bike @85%
Rest 2 min
5 min amrap @85%
10 kb snatch 1.5 pood/arm
Run 200m
Rest 2 min
5 min run @85%

11July

A. Squat clean and jerk from blocks (knee cap start) 3, 3, 3, 3, 3; rest 2:30
+
5 TnG deadlift 315# (fast turnover)
20 seconds sledge hammer to tire HARD/FAST
Rest 2 min
x4
+
5 TnG push jerk tough load, but high turnover
Row sprint 150m
Rest 2 min
x4
+
Prowler push 50m @180#
Rest 2 min
x4

The squat cleans felt awesome the dog sled was rough. Sorry about missing vids and short post. New baby is coming this week and things are kind of hectic around here:)

10July

So today was
A. Behind the neck snatch grip push jerk 3, 2, 1; rest 2:30
B. Drop snatch 3, 3, 3; rest 2:30
C1. Hang power snatch 3, 3, 3; rest 10 seconds (from HIGH hips start)
C2. 3 Squat jumps to high box x3; rest 3 min (squat down to full depth
onto something, pick your feet up slightly and drive through the
ground jumping up aggressively to a box)

The snatch behind push jerk was to heavy. Needed to go lighter on these, felt like i was doing more of a push press vs a push jerk. Need to focus more on getting underneath the bar.

The drop snatches were a little slow. Do not need as much of a setup, found myself really dipping. Also not a great "stick" at the bottom. Felt as if I was riding it down a bit.

LIked the combo of power snatch and box jump. Really felt like it made me open up more on the powersnatch. 

8 July

8-Jul

A. Clean high pulls 2, 2, 2; rest 2:30

B1. 1 1/4 front squat 2, 2, 1, 1; rest 10 seconds

B2. 3 high box jumps x4; rest 3 min

C. 15 sets of 2 unbroken muscle ups for time

The clean pulls felt better, feeling more comfortable keeping good form with higher weight.

The 1 1/4 squat are really helping keepin the strength up in the bottom and more comfortable hangin out down there. The box jumps were around 36 inches. Kind of awkward at first but became better in later rounds.

PM

7 min amrap:

10 thrusters 75#

5 burpees

July 7

So today was 

AM

A. Squat clean from blocks (knee cap start) 3 reps x16 sets; rest 1 min

B. Paused at the HIP power snatch 5, 5, 5; rest 2 min

C. Push jerk x3/Split jerk x3; rest 2:30 x4 sets

The squat cleans felt off until I got the weight around 95 then started to feel more smooth. Really tried to pull that weight in and focus on keeping the arms straight. Think the high reps force the form. 

 

The power snatch felt good, I tried to really keep arms straight and drop, then I realized they were power snatches, oh well I can use the practice.

The jerks felt good, actually the push jerks felt better then the splits, really working on loosen up soldiers prior to oly work I think that is helping with the push jerks. 

PM

5 min amrap @85%

20 double unders

10 slam balls 30#

Rest 2 min

5 min row @85%

Rest 2 min

5 min amrap @85%

7 ring dips

7 box jumps 24"

7 wall balls

Rest 2 min

5 min airdyne @85%

Rest 2 min

5 min amrap @85%

5 sandbag squat cleans (moderate/low load)

5 burpee pull ups

20 double under

Really felt good comin out of the gate on this chipper. Tried to stay UB but missed a few. Sorry but did not start the camera for the first couplet. FAIL.

Did not film the row but averaged around 1:50 for 500's. I think I should have been holding around 1:45. 

The ring dips felt better, tried to keep a smooth kip going, the BJ felt slow at first but towards the last few rounds started to get a nice turnover. 

Did not film the AD but got around 100 calories.

By the time I got to the sandbag squatcleans (75lb), burpee pullup, du. I started to really feel the workout. Was happy to keep the DU fast and mostly UB. 

Jul 3/4

So today was
3-Jul
A. Behind the neck snatch grip push jerk 3, 3, 3; rest 2:30
B. Drop snatch 5, 5, 5; rest 2:30
C1. Snatch high pulls 3, 3, 3; rest 10 seconds
C2. 5 HIGH box jumps x3; rest 3 min

Really working hard to get theses snatch drops right. Trying to focus on dropping into the whole and then "sticking the weight" the first set I was way way off, but I think it got better in the later sets. Was really happy with the snatch pulls and box jumps. The weight was light on the snatch pulls but I was able to keep the weight close which I was really happy with. The box jumps were 36 inches, think I could have gone higher, and maybe strung a couple of them together. 
4-Jul
A. Squat clean from blocks (high hips start) 5, 5, 5, 5, 5; rest 2:30
+
5 TnG deadlift 315# (fast turnover)
10 burpees AFAP!
Rest 2 min
x4
+
5 TnG push jerk tough load, but high turnover
Row sprint 150m
Rest 2 min
x4
+
Prowler push 50m @180#
Rest 2 min
x3

Really tried to focus on speed on the squat cleans. Kept it light to accomplish this, only went up to 135, and dropped the weight to keep the speed up. 


The DL were all UB and TnG which gave me alot of confidence, was really feeling good for this workout. The Push Jerks I went a little to heavy, the form was ok in the beginning but quickly deteriorated as I became fatigued. I actually failed on the last rep, I should have definitely gone 10lbs lighter to keep the pace up.


The prowler is not coming until Monday so I pushed my wifes car for 50 meters X 3. That sucked. 

1 July

So today was
AM
A. Clean high pulls 3, 3, 3; rest 2:30
B. Amrap 1-5 unbroken CTB chin ups ladders in 10 min
C. 1 1/4 front squat 3, 2, 1; rest 3 min

Stayed light on clean pulls, but really need to focus on getting that weight in to my hips, I felt like it was getting away from me. 

The CTB felt good at the beginning but started to have trouble stringing them together at the end. 

The 1 1/4 squats are always awesome, only took 285 for the 1 rep to eat my lunch.

PM
15 min amrap:
15 kbs 2 pood
15 burpees