Snatch:

after a very helpful warm-up progression led by Joe, I did

65x5
88x5
93x3
108x3
108x3
110x3
110x3 (missed on 1 or 2).

then 12, 9, 6 sets (with rest as needed in between) of power cleans and strict presses (touch and go at the bottom, no rest between reps). 93# for the first 2 sets, 108 for the last. then i did 3 reps at 132. barely got the last rep locked out.

this felt incredible. i ate and drank a little too much last night and i could barely stumble out of bed, but thanks to coffee and this amazing strength day, i felt great during the workout and i feel fantastic now.

very tough day. mostly felt good during, but man was i tired afterward, and I am really just starting to feel recovered (at 8am).

DL

275x5
308x5
335x5
367x5
396x5

"tabata something else"

pullups: 7/rd=56
pushups: 8, 8, 8, 8, 8, 8, 8, 7=63
situps: 18, 16, 16, 15, 15, 15, 10, 15=120
squats: 20, 20, 20, 15, 15, 15, 15, 15=135

total: 374

my legs were completely shot after squats. my quads have never hurt that much. for a minute, i was afraid i had rhabdo. took awhile for the banana to kick in. i am still walking slowly. hoping a good night's sleep will be enough recovery so i can come in tomorrow.

AMRAP in 6 min of

25 DUs
10 no-pushup burpees (some part of leg must touch ground)
100m run

rest 1 min

3 rds

round 1: 4 rds and about 23 DUs
round 2: 4 rounds even (quit with 17 seconds to spare)
round 3: 3 rds, the DUs, and 9 burpees

avg: 4 (just under, really...)

this was brutal, but in a different way from the usual. no muscle exhaustion, unlike the chipper or the tabatas. but i was so completely out of breath that it got hard to keep going. i really should've finished 4 in the last round. as always, a big part of it was mental. i started to think early in rd 3 that there was no way i could get 4, and so i went more slowly than i should have. afterward, my whole body felt really hot--my face felt like it was under a sun lamp or something. took a good 5 minutes to get my breath back.

then i went on a slow recovery jog with Zack J and ZachR. about 1 mile. took kind of short strides which i don't think my legs liked, but it's still probably good overall. i'm excited for a rest day and then a good sunday workout!

Jush Jerk: 3x3 at 80% of 1RM

was gussing my 1RM was about 200, so I worked up to 154 and did 3x3 (good sets--i think i had one really ugly set that i didn't count).

resisted the urge to try a few reps at 176. maybe i am getting smarter?

5 rds

10 box jumps (36")
10 SDHP (132#)

8:50

should've pushed a little harder. teamed up with big Paul, and started 30s after him. this worked pretty well--i got a little rest after SDHPs while he finished the jumps. i probably got a little more than i needed, but i was still pretty much dead after this. biceps were burning, as i knew they would be.

but on the other hand, the last cycle beat me up so bad it might be just as well to have a slightly lower-intensity day. i will bust ass this week, and i will have to miss this coming saturday, so i will get a little extra rest (i'll try to get some kind of WO in, though).

3x3 cleans at 80% of 1RM

was guessing 1RM at about 200 and did 164x3x3. could've gone heavier, and maybe I should've. i actually think my max is probably around 240, but i missed 1RM, so who knows?

metcon: heavy fran:

15-12-9

thrusters (132)
pullups (25--rx'ed was 45)

heavy fran was brutal and frustrating. i think 25 was the right scale, but i rested a little too much and was 4 pullups away from finishing at the 12 minute mark. also, i didn't get my traps completely shrugged on the last thruster. i need to focus on that more, as well as on keeping my abs tight with overhead movements. the pullups felt stronger than i expected, and i think if i had used a band to keep the DB attached to me, i would've been able to kip better and finish sub-12.

good WO for building strength. i just hate not finishing. i also hate the pressure of time when it's close like that because i like to focus on technique rather than time. but i guess intensity is important too.

30 muscle-ups for time

have wanted to do this for a long time. i was not sure if i could get all 30. i didn't meet the 15 minute cutoff (SOOOOO close) but I finished in 17:35 and I'm fine with that. in fact, I'm thrilled that i was able to do this, and my shoulder is just a little sore (no worse than after yesterday, in fact, less). had 29 sub-15 and missed at least 2 times attempting the 30th while still within the time limit. it took awhile to finally get it, though.

ate too much, some of it very unhealthy, and drank a lot of wine last night. got too little sleep and felt disgusting when i woke up.

BUT...somehow today went really well (or at least, felt really good).

did the OHS sets of 5 as rx'ed--88, 102, 115, 132, 142 (took the percentages off of a 164 1rm). they all felt good. 142 was heavy and not as steady as i would've liked, but no near misses--i never came close to dropping it.

then:

15 power cleans (132)
100yd farmer walk (50# DBs)
12 PCs
100yd FW
9 PCs
100yd FW
6 PCs
100yd FW
3 PCs
100yd FW

i was surprised to find that my heart was beating faster at the end of each walk than at the end of any set of cleans (even the 15). i broke up a few sets of cleans only because my grip was getting weak (didn't start out with hook grip) and i missed a few reps for some reason (had the bar too far out and never made contact with my hips...could've muscled it up, but don't want to get into that habit).

10:58.

could've gone faster--should've hook gripped the DBs for the FWs. live and learn. anyway, i feel much more healthy now. ready for the 5k tomorrow.

pullups: 2 sets at 70% of max reps. my official max reps were 31, but I know I can do better, so I did 26x2.

5k run: 24:11

was hoping for closer to 20. but i didn't run it hard enough (not that i could've gotten 20 flat, but i know my body is capable of doing the work involved in a 21-min 5k). i should've worked harder to keep up with the fast fellows. i did keep a pretty steady pace, and stopped once only because i got stuck at a red light. very humbling. i had to suffer a lot for this 24.

zj tells me that i was heel striking and not picking my feet up enough. probably true. i'll have to work on that.

for the first time ever, my calf cramped up. it lasted only a few seconds, but i sat down after the run and when i got up my right calf was REALLY tight. it's still tight, but nothing too serious. the bad part is that i have to sit in a car for much of the rest of the day. i will be sure to stretch first.