Saturday- 10/01/11- Week 6/3 Max Day

Week 6/3 Max Day
-Snatch- after 60%, singles up to heaviest for day with 3-5% increases per set- got 150 and got under 155 several times again...need to stay solid in the catch, very frustrating
-Clean & Jerk- after 60%, singles up to heaviest for day with 3-5% increases per set- got 205 then went straight for 225 and similarly like snatch today got under it several times but mentally couldnt bring myself to get solid underneath it...i will get this soon!
-Pause back squat- Week 6- 3 x 2
                               Week 3- 3 x 3- 240
-Back squat- 85% (of pause bs wt) x 5 x 3 (Week 3 only)- 205
-SLDL- 4 x 5- 205, 225, 225, 225

+

-50 burpees AFAP- 1:54, slow

Thursday- 09/29/11- Week 6/3- Guts

"There's no substitute for guts." - Paul Bear Bryant

Week 6 Oly
-Clean segment pull (1", knee, hip, finish) + clean - 1+1 x 4 sets
-Clean & Jerk- 75% x 2+1 x 5
-Clean pull- 85% x 3, 90% x 3, 95% x 3
-Snatch balance- 5 x 2

Week 3 Oly
-Clean segment pull (1", knee, hip, finish) + clean pull- (1+1) x 4 sets- 133, 155, 177, 199
-Clean & Jerk- 70% x 3+1 x 5- 150
-Snatch balance- 5 x 3- 95, 95, 117, 137, 157(2/1)

+

-5 rounds for time- 10 burpees, 1 rope climb- 3:17
-GH raises- 3 x 8- getting better with these, still not quite staying as straight as i need to tho
-Mobility- done

With the current training schedule where I am going Mon-Thurs on, Fri-off, Sat-Max, Sun- off, I usually feel pretty worn down by Thursday.  Its hard to come in the gym 4 days in a row and push it as hard as you can.  But you know what, this aint supposed to be easy.  We all know that.  Deep down I want it to be tough.  If it was easy, what would that prove.  Coming in and pushing hard for the 4th day in a row, takes something that many people dont choose to have; it takes guts.  To me, having guts means not taking the easy way out.  Its standing up and doing what is right.  Every second of every day we all have the opportunity to quit, or to do what we know we shouldnt.  Whether it be stopping short in training because we want the discomfort to stop, stopping into that fast food restaurant and deviating from our diet, or cutting the corner and not doing what we know is right in our everyday lives.  Sometimes other people may notice this, but more often than not, its just us.  Deep down we know whether or not we stopped just short of doing our very best.  I am guilty of this on just about everyday, ok everyday.  I know I will never be perfect, but dadgummit, its the effort that counts.  That's where guts come in.  It takes guts to give it everything you have in everything you do.  Not just in training, but in every aspect of your life.  When something goes wrong, or when your tired, its easy to just get mad and throw a fit or to just quit.  It takes guts to stay calm, think about the problem and find a solution, or to dig deep and keep going.  When I think about it, the athletes and people that I really admire and respect arent usually the ones that are the most talented, but the ones who work the hardest.  The ones who despite themselves or their circumstances, rise up and work themselves to success.  You dont get to choose whether or not you have, talent, size, speed, intelligence, etc, but everyday and in everything you do you have the opportunity to show whether or not you will choose to have the guts to do what is right and give your all.  Today is my 4th day on, today is my gut check.  I will get better today!

Wednesday- 09/28/11- Week 6/3- Focus on what matters!

Week 6 and 3 Oly
-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split- 135, 157, 177, 188, 197 (missed jerk)
-Hang snatch high-pull; flat footed- 4 x 4- 135
-Front squat- Week 6- 83% x 3 x 5
                     Week 3- 78% x 4 x 8- 195, last two sets were tough mentally to push through and physically to keep elbows up and thoracic extension

+

-3 sets- 100 double unders AFAP, Max consecutive HSPU hands on plates, head to abmat; rest 3 min- :52/9, :49(UB)/5, timer got reset during du's/3
-Mobility- done

Lately I have been feeling overwhelmed and stressed.  I think it is partially due to the relatively minor injuries I have had that have somewhat limited my training, but I believe the major cause has been my lack of focus on what really matters and letting myself get distracted.  Yesterday at work I let myself get overwhelmed by a bunch of little things that ultimately turned out to be nothing more than some busy work.  While driving home from work I realized that if I would have had a more positive attitude and just gotten the work done without griping about it, then I could have had a much better day.  Normally, Ashley and I read a verse of the Bible just before going to bed, but she has been sick and went to bed early last night.  We have been working our way through the new testament one verse each day and we are currently in Revelation.  I decided to read a verse myself before going to bed, but didnt want to pick up in Revelation without Ashley.  So, I decided to open the Bible at a random place and read whatever verse I opened it up to.  It just so happened that I opened it to Matthew 11.  I had previously highlighted Matthew 11:28-30 which caught my eye: "If you are tired from carrying heavy burdens, come to me and I will give you rest.  Take the yoke I give you.  Put it on your shoulders and learn from me.  I am gentle and humble, and you will find rest.  This yoke is easy to bear, and this burden is light."  Boy did this ever apply to me! Immediately after reading that I felt better.  I knew God was looking down on me and seeing that I was stressed.  God is always there for all of us, but it is up to us to reach out to him.  All it took was for me to take the initiative and open His word with a receptive heart and He provided the answer.  Come to him, and you will find rest.  Focus on Him, and He will guide your path.  I know that life is not going to be easy and it requires alot of hard work, but I know that if I keep God first in my life, no matter what happens here on earth, I am promised eternity in Heaven!  So, moving forward, the lessons I learned- 1. God is always there, simply reach out to Him.  2. Focus on what matters -Keep God first, work hard, and always do what you know is right, life is not always gonna be perfect, but if you focus on what matters, you will always feel good about yourself.

Tuesday 09/27/11 Week 6/3

Week 6 oly
-snatch segment pull (1",knee,hip,finish)+snatch-1+1x 4 sets
-snatch- 75% x 2 x 5
-snatch pull- 85% x 3, 90% x 3, 95% x 3
-snatch push press+OHS- 2+1 x 5 sets

Week 3 oly
-snatch segment pull(1",knee,hip,finish)+snatch pull- (1+1) x 4 sets- 133, 155, 175, 186
-snatch-70% x 3 x 5- 105- these felt really good, on the last rep of the last set I really felt like I was pulling myself under the bar for the first time!
-snatch push press+OHS- 3+1 x 5 sets- 135, 157, 157, 177, 177, shoulder finally feeling good with pressing behind neck

+

-3 sets- Row 200m, 20 clapping push ups; rest 3 min- 1:00, 1:13, 1:34- last set of the push ups crushed me, my heart rate was jacked for like 10 min after the last set, no more eating bad, one cheat meal a week and that is it from now on!
-100 ghd sit ups AFAP- 5:12, terrible...should have been about 4 min
-Mobility- done

Monday- 09/26/11- Week 6/3

Week 6 and 3 Oly
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom
-Push press + jerk behind neck + jerk- 5 sets;  5 sec hold in split
-Jerk dip squat- 5 x 3
-Jump squat- 25% (of back squat) x 3 x 3

+

-Max muscle ups in 3 min
-3 sets- Max time L-sit hold, 20 supermans; rest 1 min
-Mobility

Saturday- 09/24/11- Week 5/2 Max Day

Week 5
-Snatch- After 60%, singles up to heaviest for day with 3-5% increases per set
-Clean & Jerk- After 60%, singles up to heaviest for day with 3-5% increases per set
-Pause back squat- 3 x 2
-SLDL- 4 x 5

Week 2-
-Snatch- After 60%, singles up to heaviest for day with 3-5% increases per set- 150 again, got under 155 3 times, i will get it soon
-Clean & Jerk- After 60%, singles up to heaviest for day with 3-5% increases per set-  worked up to 190
-Pause back squat- 3 x 3- 225, felt good
-Back squat- 80% (of pause bs wt) x 5 x 3- 185, fast and easy
-SLDL- 4 x 5- 185, hook grip hurts on this, haha

Thursday- 09/22/11- Week 5/2

Week 5 Oly
-Clean segment pull (1", knee, hip, finish) + Clean- 2+1 x 4 sets
-Clean & Jerk- 70% x 3+1 x 5
-Clean pull- 80% x 3, 85% x 3, 90% x 3
-Snatch balance- 5 x 2

Week 2 Oly
-Clean segment pull (1", knee, hip, finish) + clean pull- 2(1+1) x 4 sets- 133, 155, 166, 177
-Clean & Jerk- 65% x 3+1 x 5- 140
-Snatch balance- 5 x 3- scratched this, shoulder still bothering with pressing behind neck

+

-GH raises- 3 x 8- done
-10 min row @ Z1-done
-Mobility- played ping pong instead

Wednesday- 09/21/11- Week 5/2

Week 5 and 2 Oly
-Power clean + front squat + clean + jerk- 5 sets; 3 sec pause in split- 155, 177, 177, 177, 177- no jerks today, letting shoulder heal
-Hang snatch high-pull, flat footed- 4 x 4- 89, 111, 133, 133
-Front squat- Week 5- 80% x 3 x 5
                     Week 2- 77% x 4 x 6- 195

+

-3 sets- :20 sec row for Max meters, Max consecutive double unders; rest 3 min- 120/31, 119/112, 117/5, total 504
-100 T2B AFAP- 5:19
-Mobility- done

Tuesday- 09/20/11- Week 5/2

Week 5 Oly
-Snatch segment pull (1, knee, hip, finish) + snatch pull- 2+1 x 4 sets
-Snatch- 70% x 3 x5
-Snatch pull- 80% x 3, 85% x 3, 90% x 3
-Snatch push press + OHS- 2+1 x 5 sets

Week 2 Oly
-Snatch segment pull (1", knee, hip, finish) + snatch pull- 2(1+1) x 4 sets- 133, 144, 144, 144
-Snatch- 65% x 3 x 5- 100- felt good and smooth
-Snatch push press + OHS- 3+1 x 5 sets- pain in right shoulder with any pressing movement overhead so skipped these today

+

-Weighted ring dips- 3 x 5; rest 2 min- 35, 53, 58.5(4)
-Ring dips- 1 x Max- 26
-Hollow holds- 3 x Max time; rest 1 min- 1:10, :30, :25
-Mobility- done

Monday- 09/19/11- Week 5/2

Week 2 and 5 Oly
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom- 111, 116.5, 122, 133, 138.5
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split- 133, 133, 144, 155, 155
-Jerk dip squat- 5 x 3- 221
-Jump squat- 25% (of back squat) x 3 x 3- 72

+
-Pull ups- 3 x 25 AFAP; rest 1 min- :27, :28, :31
-3 sets- 20 GHD sit ups, 20 back ext. (20/12 med ball) AFAP; rest 1 min- med ball touches ground at bottom and pads at top on sit ups- 1:20, 1:21, 1:26
-Mobility- done

Saturday- 09/17/11- Week 4/Week 1 Max Day

Week 4 Oly
-Snatch- 80% x 1 x 3
-Clean & Jerk- 80% x 1 x3
-Pause back squat- 3 x 2*
-SLDL- 3 x 5*

Week 1 Oly
-Snatch- After 60%, singles up to heaviest for day with 3-5% increases per set-worked up to 150#-5# pr!
-Clean & Jerk- After 60%, singles up to heaviest for day with 3-5% increases per set-worked up to 200# and stopped, ran out of time and steam
-Pause back squat- 3 x 3
-Back squat- 75% (of Pause BS wt) x 5 x 3
-SLDL- 4 x 5

Thursday- 09/15/11- Week 4/1

Week 4 Oly
-Clean pull- 75% x 3 x 3
-Clean & Jerk- 65% x 3+1 x 4
-Snatch Balance- 4 x 2*

Week 1 Oly
-Clean segment pull- (1", knee, hip, finish) + clean pull- 3(1+1) x 4 sets- 133
-Clean & Jerk- 60% x 3+1 x 5- 133
-Snatch balance- 5 x 3- 133

+

-3 sets- Max HSPU- head to floor, hands on floor; rest 3 min- 16, 11, 9
-Tabata T2B- 16, 13, 9, 7, 6, 7, 7, 7
-Mobility- done

Wednesday- 09/14/11- Week 4/1

Week 4 Oly
-Power clean + front squat + clean + jerk- 4 sets; 3 sec pause in split*
-Hang snatch high-pull, flat footed- 4 x 4*
-Front squat- 78% x 3 x 4

Week 1 Oly
-Power clean + front squat + clean + jerk- 5 sets;  3 sec pause in split- 155
-Hang snatch high-pull, flat footed- 4 x 4- 89
-Front squat- 75% x 4 x 4- 190

+

-4 sets of 50 double unders AFAP; rest 30 sec- :25, :27, :22, :33- missed several times each set
-GH raises- 3 x 8; rest 1 min- did partner GH raises from floor
-Mobility- done

Tuesday- 09/13/11- Week 4/Week 1

Week 4 Oly training
-Snatch pull- 75% x 3 x 3
-Snatch- 65% x 3 x 3
-Snatch push press + OHS- 2+1 x 4 sets*

Week 1 Oly training
-Snatch segment pull (1", knee, hip finish) + snatch pull- 3(1+1) x 4 sets- 133
-Snatch- 60% x 3 x 5- 89
-Snatch push press + OHS- 3+1 x 5 sets- 155, 155, 166, 166, 166

+

-3 sets- Max muscle ups- if completing less than 7 UB for men, or less than 2 UB for women, immediately complete 20 clapping push ups AFAP after last muscle up; rest 3 min- 7, 5, 2 terrible!
-Hollow pancakes- 10 x 3, alternating sides each rep; rest 1 min- UB
  -Hollow pancake demo video- http://media.crossfit.com/cf-video/CrossFit_AF_Summit_TuckerHollow.wmv
-Mobility- done

Monday- 09/12/11- Week 4/1

I am clear to start back lifting this week! I will be starting Week 1, but I will continue to post on schedule for those of you that are in Week 4.  Accessory work will be the same regardless of which week you are on. Also, want to say how proud I am of all yalls hard work..  Everyone who maxed on Saturday hit at least 1 pr, and all of you are making huge strides with technique.  Keep putting the work in!  Also found a great quote that is very applicable for those of you that are in the middle of this Oly cycle.

"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it" -Hebrews 12:11

NOTE- For those doing Week 4, the symbol * means Reduce weight by 10% from last week, this is a deloading week for you

Week 4 Oly training
 -Power Snatch + OHS + snatch- 4 sets; 2 sec pause in bottom*
-Push press + jerk behind neck + jerk- 4 sets; 5 sec pause in split*
-Jerk dip squat - 4 x3*
-Jump squat- 25% (of back squat) x 3 x 3

-Week 1 Oly training
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom- 111
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split- 133
-Jerk dip squat- 5 x 3- 243, 243, 220, 220, 220
-Jump squat- 25% (of back squat)- x 3 x 3- 72


+

-2 sets, AFAP- 50 GHD sit ups, 50 back ext.; rest 2 min- 2:16, 2:43

Thursday- 09/08/11- Week 3

-Clean segment pull (1", knee, hip, finish) + clean pull- (1+1) x 4 sets
-Clean & Jerk- 70% x 3+1 x 5
-Snatch balance- 5 x 3

+

-3 sets- perform Max strict CTB pull ups, then without coming off bar perform Max kipping/butterfly pull ups; rest 3 min
-3 attempts- Max L-sit hold, rest 2 min
-Mobility

Wednesday- 09/07/11- Week 3

-Power clean + Front squat + Clean + Jerk- 5 sets; 3 sec pause in split- 89#
-Hang snatch high pull, flat-footed- 4 x 4- 67#
-Front squat- 78% x 4 x 8- 127#

+

-3 sets- athlete will have 1 min to perform 100 double unders, for each rep under 100 completed, athlete must perform that many Murray's cross drills with PVC immediately after the min is over; rest 1min after DU's are complete or all drills are complete- got 100 in 1 min or less on all sets
-3 sets- Max UB hollow rocks (focus on quality reps, stop when you lose hollow), 15 reverse hyper; rest 1 min- got super humbled tonight by GH raises, it was my first time doing these and wow they killed me, also got a good attitude check tonight by a fellow athlete- I gotta work on being patient and positive, especially when coaching my wife!  I am super blessed to have people around me that show me my weaknesses and help me improve on them.

Tuesday- 09/06/11- Week 3

-Snatch segment pull (1", knee, hip, finish) + snatch pull- (1+1) x 4 sets- 95#, did 3(1+1) each set
-Snatch- 70% x 3 x 5- 67#
-Snatch push press + OHS-  3+1 x 5 sets- did 1 set of this w/ 67#, stopped after that.  Pressing from behind the neck immediately made my shoulders and neck feel tight even with the light weight so decided to be smart and stop.
  -Finally got back in the gym for the first time since last Thursday! Felt good but a little rusty with the snatches, but super happy to get back into some Oly stuff even though still have to take it light this week. 

+

-Max HSPU (games standards) x 3 sets; rest 3 min- i did max consecutive push ups instead- 52, 36, 32
-3 sets- Max T2B in 1 min, 20 supermans; rest 2 min- 36/UB, 28/UB, 22/UB
-Mobility- done

Monday- 09/05/11- Week 3

-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split
-Jerk dip squat- 5 x 3
-Jump squat- 25% (of back squat) x 3 x 3

+
-No accessory work today, enjoy Labor Day
-Mobility

09/03/11- Week 2 Max Day

-Snatch- After 60%, singles up to heaviest for day with 3-5% increases per set
-Clean & Jerk- After 60%, singles up to heaviest for day with 3-5% increases per set
-Pause Back Squat- 3 x 3
-Back Squat- 80% (of Pause BS wt) x 5 x 3
-SLDL- 4 x 5

Thursday- 09/01/11- Week 2

-Clean segment pull (1", knee, hip, finish) + clean pull- 2(1+1) x 4 sets
-Clean & Jerk- 65% x 3+1 x 5
-Snatch Balance- 5 x 3

+

-GHD sit ups- 3 x 35 AFAP; rest 1:30
-Mobility