I've turned into an OUTLAW.

Day 3 WOD 120626:

BB Gymnastics

1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec.DEMO w/ Instruction – DEMO Side

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning

EMOM for 10 minutes:

3 Bar Muscle-Ups

During each rest interval perform AMRAP of Double-Unders.

*Score is total reps of DU.

I am starting to fall in love with all the technical work. I finally conquered my fear and did a jumping bar muscle up. It wasn't that I couldn't physically do one, it was just my head psyching me out cause of the height. I couldn't get my body up and over the bar to lock out, but it was getting late and I knew I had to start the clock and just get the conditioning over with. My 2nd attempt with the clock running, I finally got it down. Of course the bar was at about forehead level and I jumped with bent knees/straight arms. Hopefully i can lower the box bit by bit. I think 241 DUs, is a pretty valiant effort. 

Day 2 Outlaw Way

WOD 120625:

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.
2a) 5X3 Snatch Pull – heavy, rest 45 sec.
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec.

1- 35 x 5
2a-45 x 5
2b-45 x 5

Strength

1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

1a.) Did first set as rx’d then had to scale with PVC
1b.) 15# Barbell my wrists were definitely feeling this.

Conditioning

21-15-9 of:

OHS 135/95#
T2B

8:29 @ 35#. My shoulders were fried at this point. Chained together my first 7 T2B, which is a “PR.”

All this work took 2 hours

Day 1 of the Outlaw Way

WOD 120623:

BB Gymnastics

1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

Strength

7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

June 17, 2012

Workout:
“Fifty Filthy” in reverse!

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 6 lb ball
50 Back extensions
50 Push press, 15 pounds
50 Knees to elbows
Walking lunge, 50 steps
50 Kettlebell swings, 3/4 pood
50 Jumping pull-ups
50 Box jumps

My time: 31:46... I felt dizzy twice: during a long set of KB swings, and the box jumps at the end. Just was completely out of gas. Wrist felt great. 

June 4, 2012

Warm-up:
Take 15 minutes to work up to your 1 RM Squat clean and jerk (splitting is ok)

Max: 70#. This is not my true 1RM, as I was playing cautious with my wrist. 

Workout:
“Christine”
3 rounds for time of:
Row 500 meters
12 Bodyweight Deadlifts
21 Box jumps, 24 in. (subbed 20" step ups)

Hip flexors were just fried from track night the night before, combined with the rowing. 

Exhilaration!

Split Jerk 1-1-1-1-1-1-1

You have no idea how happy I am that a.) that I am no longer suffering in pain with my back b.) that I am able to do heavy lifts c.) that I set a new split jerk PR!!

Here is a comment I left on the PCF blog over a year and half ago:

March 31, 2010, 2:33 pm - Sweet Assassin

15-20-25-30-35-40 (x2)
I liked the Split-jerk, now I've just got to build up to some heavy weight :)

And here is my blog entry for that March 31, 2010. 

I'm pretty close to my body weight. I know that BW split jerk isn't that big of a deal; it's not a huge marker for strength. I think 1.5x body weigh for split jerk might be something to be marveled at. Either way, super happy with the new PR. I did 80# twice cause on my first rep I didn't feel solid in my landing, and struggled with getting control of the bar. Joe D. noticed that when i dipped, my torso came forward so I didn't drive the bar in a straight line. While the rep counted, I wanted to do it again.

On my second attempt, I resolved to drive my elbows up while racked so that I wouldn't be pulled forward when I dipped. And it worked. I dipped and pushed myself under the bar and the lift felt easy, not heavy at all. 

I really wanted to set a new personal record tonight. I was nervous at the thought of 85#s over my head. Sometimes I think about Arbel failing at a split jerk lift, dumping and breaking his foot in half. Ya, awesome. All I kept replaying in my head was Diso saying Technique! Technique! Technique! That technique is the key to a successful lift for small people, that what you lack in strength will only be amplified in lack of technique. Racking the bar on my shoulders, it felt heavy, even though it was only 5#s more. I took a deep breath and went for it. Success! 

I'm back in the lifting game. I still have hopes to compete. The sub 47kg weight class.... I got to build my strength back. I may have to 

Changing my regiment

RUN TO THE BOX FROM MY HOUSE
Here is the MAP of the route I took. 

I did not run for time, but just to work on my endurance. I was proud that I ran the first mile with stopping. The 2nd mile was pretty tough for some reason; I think because it was the long stretch on the Marina with no "markers." The 3rd mile I did run/walk, but the stretches of running were extensive. I would "bargain" with myself like say, "Just run to that pillar." When I'd get there, I'd rationalize that I'm not tired and tell myself to run to the next marker that I saw, so the third mile went quickly. As well, I was encountering more traffic lights, so it forced me to stop. Therefore, I made the rule that I had to run to each traffic, no ifs/and/buts.

When I got to through my final (red) traffic light at the 90 Fwy, I jogged all the way to the box without stopping :)

Things I learned on my run: I have to keep looking up. I have the tendency to look down at the ground in front of me and I think it makes me "dizzy." Upbeat music is a must; I kept getting Ray Charles and Diana Krall coming up on my shuffle, that I finally put it on the hip-hip folder and I getting into the zone was easier.  Once I get past that discomfort phase, I realize the my body will keep going as long as I keep my internal voice quiet.

I plan to run to the box every Tuesday :)

I got the box knowing that I wasn't planning on doing the WOD. I wanted to work on building my overhead movements. I picked push press and push jerk.

I set 2 new PRs. 1RM PR for Push Press @ 70#s and 1RM PR for Split Jerk @ 80#s. 

That is actually the most weight I've ever lifted overhead. 

I learned today that I really need to work on my speed with the regular push jerk. I switched over to Split jerk, because I was having fear/commitment issues getting under the bar fast enough. I failed one too many times. I KNOW I'm strong enough to lift eh weight, it's just speed and commitment. Knowing I'm strong enough to lift that weight overhead, I switched over to the split jerk, to get my confidence and wanted to set a PR. 

The 80#s felt heavy when I took it out of the rack. Took a big breath in, dipped and drived, and got under the bar quickly. The weight felt solid at the top in my locked out arms. Mid-line felt tight, solid; no longer back "pinching." Super happy. 

Now, I've got to work on my squat clean cause I've never attempted an 80 clean and jerk together :)

So the change in my regiment is that I'm going strictly strength conditioning for the next month... Maybe longer if I don't see the gains I'm expecting. I want to raise all the PRs on all my powerlifts by 10-15#s. 

If the Main Site wod is a heavy-weighted met-con, then I'll do it. For example, tomorrow will be the Games Open WOD 11.3, which is AMRAP Clean & Jerk for 5 mins. That I will do. 

But all the body weight/met con I'll pass. Obviously, I'll make sure I'm getting in a decent amount of cardio in the form of running/Double Unders/Rowing as part of my warm up. 

Let's see if can set some crazy numbers by early May. If I'm not there, then I'll just keep at it. 

Hang Man

Hang Power Clean + Jerk 1-1-1-1-1-1-1

My PR is bullshit. I just searched my blog history and I've never attempted a 1RM Hang Clean, power nor squat. Soooo, while all those are PRs, it's mostly a baseline. Going off memory, I don't think I've ever attempted to hang clean anything over 65#s. I mean, maybe I have, but unsuccessfully. So I'll take the 70#s as a triumph. Especially since I attempted on my 3rd round and failed. I backed off, got my confidence back up and knew it was my head that was stopping me from completing the lift. Lifting all that weight above head is "easy." I pretty sure that I can do into the 80+ overhead. I think I will be attempting jerk from the rack position on Wednesday as my strength day. 

I think I've made the decision to alternate met-con wod with strength conditioning every other day. I want to get stronger so I need to give it more attention. More than what the main site gives it. 

I'm thinking 2 days a week Met-con and 3 days/wk strength. I'm just not seeing the gains that I think other folks I see at other boxes whom do their own programing are accomplishing. 

We'll see.