8/13/13 Training

Not a lot to post about today, I did a few clean doubles instead of the prescribed clean and jerk doubles and didn't do the 90% of max as I wanted to put all the energy I had into my squats, which as you can see from the video below was barely enough to finish off my last set of 6x225. I called it a day after that. When the kids are at home AND awake, I try to stay in the garage for only an hour. It's harder to do than it sounds.

Outlaw Barbell 8/13/13

Olympic:

A) CJ From Hang (Top of knee): Find Max double 

185 clean only 

B) Then Complete 5×3 @ 90%-95% of Max Double

Strength:

A) Backsquat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

170 185 210 225

B) Front squat: 1X5 @ 70%, 75%, 80%, 85%

C1) GHD Barbell Weighted (on shoulders) Hip Extensions: 4 x 8

C2) Jerk Balances: 4 x 5 AHAP

8/12/13 training

Having only attempted 8 total lifts earlier in the day (3 of which were fails at 225 and 2 of them didn't even get past the first pull), I had tons of energy left tot tackle the Outlaw Barbell wod for Monday, 8/12/13.

Used straps for the first times to hopefully save some wear on my thumbs. Helped a lot, but found some other pressure points around the wrists. It's a trade off, I guess.

Barbell
hang triple 115
5x3 at 90% of above  at 100
snatch high pulls at 135
Strength
FS to jerk 135
skipped B
pressing snatch balance 75

clean and jerk PR at CrossFit 858

I had very little expectations other than to improve from my very poor performance on Saturday...then a PR happened.

Heavy singles - 8/10/13 training

I have missed the last few weekends of 1RM testing due to moving, vegas, and sometimes just overall fatigue. 

Having strained my neck last week (sleeping on my back funny whilst drunk), still tired and also sore, I went after it with a little less confidence then usual. I couldn't stand a snatch at 145 and failed at 155 3x. standing from 175# clean was a struggle and was stuck at the bottom of 195. 3 weeks into hatch has for sure taken a toll. 

Also pictured in the below video is Rene. 

New Home for the #RYMCA

Finally got settled and to a point where I could get a workout in. The weekend of moving and drinking left little time for anything else.

A couple things you'll notice in the video:
- it's dark... I'm planning to hang some overhead lighting tonight.
- my clock is missing.... planning to wall mount those as well tonight.
- no music.......stereo has been set up. should be rocking out at the next session.
- plates are out of the picture...i've moved them so they're closer to the lifting area.


Workout once again taken from the outlaw way. Only got through the barbell component. Need to make up my hatch tonight.

Building up to my max effort, I hit 95, 135, 155 with ease. there was a press out at 185 on the jerk, so i used 155 as my base for the 90% effort to work on form and speed under the bar. 

Overall I'm pretty happy with the clearance and overall space of the new garage. Also, the in-laws don't seem to mind the noise as the living room shares a wall w/ the garage.

vegas, baby?

The weekend in Vegas left me missing on testing for 1RM snatch and c&j on Saturday. Instead, I consumed a whole bunch of crap, didn't workout for 3 days and lost a bunch of money. Good times.

Still feeling the effects of the weekend on Monday, I was only able to get in the 1st two components of the barbell work listed for 7/29/13 on theoutlawway.com. This was the first time I got to really play with the new Pendlay NB Bearing bar and it felt awesome. The weight I was using was relatively light but each rep felt smooth. worked up to 120# on the hang triple before doing poor math on the 90% of max work (only did 95, should've been closer to 105-110 on the bar for the last 5 sets).

Part of the reason I only got to the snatches is that I had worked out at CrossFit 858. The workout (not pictured) consisted of heavy squats for 4 and a snatch / burpee metcon. 225 / 7:50ish

130729

Posted July 28, 2013 by Spencer Arnold & filed under Outlaw Barbell.

Olympic

A) Snatch Pause at bottom of knee: find max triple / worked up to 120#

B) Then 5 sets of 3 @ 90% of triple / 95#

C) Snatch pull to top of knee then 5 sec descent to floor: 6 sets of 2 reps / not done

Strength

A) Close Grip Power Snatch From Hang: 3×2 @ 60% of Max Snatch / not done

B) 2 Sec Pause Front Squat into Push Jerk (one movement): 6 sets of 3 @ 75% of Max CJ / not done

C) Bent over rows: 6 sets of 6 reps / not done

another night in the garage 7/26/13 (done on 7/25)

For the fourth time in 5 days, I found myself in the garage after 10pm...and it's exhausting. I only really wanted to do the barbell work for the following days workout and the strength work early the following morning. Knowing how much I enjoy sleeping, I knew I was unlikely going to get my hatch in on Friday before I left for Vegas. So I did that on Thursday evening too.

Got to play with these pull rack things I bought the other day. I'm not really certain that I'm using them for their intended purpose, but they're doing the job. It just gets really sketchy bringing the weight down from any height.