21Feb13

18Feb13
UHB Squat 5x5 @295
video'ed it to compare to the 3x5@295 I did about two months ago. The difference is pretty shocking.

20Feb13
Worked up through a power snatch.
Blew out my tricep at 225. Ouch! What a set back.

16Feb13

1pm@ Atlas CF
UHB Squat 5x5@290
Been using knees sleeves prior to pre-heat the knees. It's definitely helping out a bit.

14Feb13

630pm@CFC
UHB 5x5@285
Working sets felt good minus an audible pop on rep 3 of set 2. Scared me for a hot second.

Working and post feel great but day-afters are really making me reconsider the volume. I will make it at least to 305 and see where we go from there.

12Feb13

3pm @ CFC

UHB squats 5x5@280

Once again didn't feel great coming into it but things felt much better after the first set. 

7pm@ CFC

Muscle snatch up to 155 trying to see how my knees were feeling and warming up.

with wraps chained:

Power snatch 4x@185, 3x195, 3x195, 3x195 actually felt pretty decent.

Wanted to work on some "prison rules" clean and jerks at 225 but just uncomfortable in the wrist and leg power starting to fatigue. Need to revisit and work on this. Probably should work at about 135 and work my way back on up.

15 muscle ups for time: 5:45

Wanted to work on chaining them together 5,4,2,1,1,1,1

Sad to know that first 9 were done at the 1 minute marker. Man, I feel heavy. I like the weight but have to get better at the high skill stuff at this weight. 

Post the only thing that felt awful was my elbows. Must... slowly... build...tolerance. 

11Feb13

830@CFC

Didn't have time for much but need to start getting more KB volume work in.

5x10 per arm KB snatch at 20kgs. Looking forward to squats tomorrow!!!

10Feb13

3pm@CFC

UHB squats 5x5@275

Felt really tired and a bit beat up going into it but actually pretty good at the first set. Lifted roughly on every 3rd minute. I think 3 minutes rest is going to be good to go with the heavier weights. Pretty happy with the speed and sync of these much better than the speed when I did the 270 on last squat set.

9Feb13

2pm@CFC

7min AMRAP
3 Muscle ups
7 HSPUs

5+1 MU

Muscle ups all singles to save some shoulder strength. Definitely a little harder than expected.

8Feb13

730@CFC

UHB Squat 5x5 270

Knees and some leg soreness coming into this one. 4/5th reps slowing a little but still relatively quick. Not quite at a point where I have to pause and breathe between reps but we are getting close.

6Feb13

830pm@CFC

UHB squat 5x5@265

So funny had a bonus warm up set as I thought I split my pants... luckily it was only my boxers. Note to self. No squatting in boxers.

Back was a little sore from the deads yesterday coming into it. Some real achy soreness in the right side back afterwards. Yesterday was also the first day I missed my supplements/fish oil. Coincidence?

5Feb13

@700pm CFC
Deadlift (conventional)
8x1 EMOM @425

75 HSPUs Strict for time 10:57
EMOM 10,10,10,10,5,5,5,5,4, then broken all over the place to close out.
Triceps smoked!

4Feb13

@CFC 8:15pm
UHB squats 5x5@260

After cutting the rest time slightly shorter on Saturday I think it maybe the way to go. Starting sets on every 2nd minute. Also, a ton easier to track time and sets.

3Feb13

@1230 CFC L1 Trainer's Workout
15min to establish 1RM OHS
255,275,285
Cramped pretty bad in my right oblique on the 275. Felt a ton more solid on the 285 probably because the jerk was a bit easier. I guess I should test this again in the near future. 20lb PR from about 1 year ago.

Didn't really want to full squat but wanted to get something Amanda'esque in so did,
3 Rounds for time of:
5 Power snatch @185
5 Seated L-sit muscle ups
8:57

Need to get a little more metcon in. Breathing feels horrible.
Both calves started to cramp up really bad about 30 min afterwards.

2Feb13

1245@CFC

UHB Squat 5x5@255 

In a rush to get to the trainers workout so slightly under 2 minutes rest per set. Definitely not enough warm up reps. 

Then a portion of the trainers WOD.

3 Rounds for time of:

5 Wall walks

10 Deadlifts 225

50 Doubel unders

8:45