45

Solid workout this morning with the heaviest sets I've done with high pulls for clean and snatch to date. Yesterday's pullups SMOKED my forearms and back so the high pulls weren't as high as they could have been but were still pretty challenging. I was happy with them.

clean hi pull - 225 x 3 x 5
snatch hi pull - 185 x 3 x 5

I didn't get to do the back squats becuase I didn't have a spotter. Moffett mentioned building our own power rack similar to the way we built the pullup bar rig. It's an option I think. If we can make it strong enough then it's a great idea. I just don't know if I trust the pullup bar setup when someone has a max weight bar on their back in a deep squat and need to let it fall on the support bars of the power rack. It's an option I guess. Or it's $500 for a real one. We'll see.

forty six

I've been slacking as far as posting stuff on here. Weekend was solid, tried out cross country skiing, which is a decent workout.

Monday was a solid lunchtime WOD since I was gassed from hockey the night before.

power clean 3 x 5
205-215-225-225-225
power snatch 3 x 5
135-145-155(2)-155(2)
front squat 3 x 3
225-225

Tuesday was another solid workout day. AM strength, lunchtime metcon
split jerks 3 x 5
135, 185/205-205-205-205-205

100 pullups for time (3 burpees every time off the bar)
7:50 +24 burpees

51

keeping up with the good week with a lot of sleep (went to bed at 8:30 last night) and decent workouts. Missing Monday's workout killed me this week, because I doubled up on Tuesday with clean and jerks and snatch balances and then GHD situps/back extensions at night. Those killed me, so I never got around to the 100 pullups for time on Wednesday night.

Thursday
front squat 3-3-3-3-3
205-215-215-215-215

I held each one for a 3 count in an effort to work on coming out of the hole on my cleans. Would have liked to get a bit heavier with these but my mid-section is still on fire from those GHDs and back extensions. Ideally, I will do 100 pullups for time tonight, take a rest day on Friday, and ski very, very hard stuff on Saturday. Sunday will be a "rest day" with a quick day on the slopes and a hockey game at night. Monday will be day 47, which leaves me about 25 days or so that I'd like to keep up the really hard stuff (probably will double up on more days) before backing off a bit leading into the March 21 sectional competition.

One problem is going to be the ski trip to Park City, which will leave me limited time and energy for workouts. I'm hoping to do some serious skiing and probably some hiking in ski boots, so my body certainly isn't going to be doing nothing. Could be a decent "off week" from lifting. We shall see.

54

still feelin' good. Saturday's Oly lifting was awesome (although I ran out of time for the c&j) with 2 PR lifts on back to back attempts...

snatch
95-135 warmup

155-165(PR)-170(PR)

Monday will kick off with clean and jerks followed by some bodyweight back squats x 10 x 3. I need to work on my hip flexors when coming out of the hole so I feel like reducing the weight a bit will allow me a better chance to do this...we'll see....following the strength work will be

3 rounds for time:
25 GHD situps
25 back extensions

It's been a while since I've done these movements as part of a metcon so I feel like it's time to push myself a bit.

57

Rest day today. Feelin' good, rolled out this morning while Bivona worked out. Forgot the lacrosse ball at the gym...which sucks because I wanted to have it at the office today...oh well...

oly session tomorrow....finding our max clean and jerk and max snatch...should be fun...pumped

58

Front squats this morning. Felt extreme amount of pressure on the hip flexors so I was rolling them out with a lacrosse ball between sets. Still very sore this afternoon and will be using a combination of the lacrosse ball and the stick tonight to hopefully loosen up for hockey.

Do you think other guys training for the CF Games (I mean real guys--Speal, OPT, etc.) do other stuff in addition to their workouts? I mean, obviously they're not deadbeats, but I wonder if they're playing sports right now and skiing both days on the weekends. I'm not making excuses for myself by any means, just curious as to whether people's lives go on hold to train or if they use those other things as part of their training. That's how I'm treating it--the skiing is a part of my training. You can't tell me that doing lunges all day is detrimental do my training. The hockey--well, I don't try that hard on the ice anymore so it's a moot point in my mind...

front squats 3-3-3-3-3
205-225-225-225-225

back extensions w/ blue band 10 x 3
knees to elbows (really ended up being toes to bar with limited kipping) 10 x 3

fifty9

A solid workout today--and the best part is that it was in the morning. Feels good to get it out of the way, and it's nice to be able to go home and get stuff done after coaching in the evening.

split jerk x 1 x 5
205-215-215-225-225

I would have ideally gone heavier here, but hitting 225# at the end is ok.

for time:
50 burpee pullups
5:04