Squats

Week 2 of the strength cycle:

back squat
1 x 3 x 45
1 x 3 x 135
1 x 3 x 225
7 x 3 x 300

This is 5# heavier on the 7 x 3 than the 02 April WOD. Hopefully I can keep some linear progression for a few weeks before I have to tweak it.

Cleans

Working on the clean. Had Michael critique my form, and then tried to work on (a) getting my elbows around fast enough, (b) releasing the hook grip once the elbows come around and (c) jump. I was relatively successful with (a) and (b) and only moderately successful with (c).

mobility

cfwu x 1

PC
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 145
1 x 3 x 155
1 x 3 x 165
1 x 3 x 175
1 x 3 x 185

At this point Dymphna convinced me to switch to singles and see if I could get a PR.

1 x 1 x 195
1 x 1 x 200
1 x 1 x 205
1 x 1 x 210
1 x 1 x 225
1 x 1 x 235(pr)
1 x 1 x 240(f)

Any day you get a PR is a good day! My elbows and releasing the hook grip went to shit on the last three attempts, but such is the way it goes. I'll work that again next time at a more consistently heavy weight. Once I'm happy with that I'll focus on the next glaring error in my technique.

I'd say today finally sold me on getting a pair of lifting shoes (was wearing Michaels), so maybe next week (or the week after) I'll have my own.

Bench press

The gym was uber busy today. All those DONSA's on Ft. Campbell. This morning…

CFE 30:20x8 =1124m

I was sucking!

This evening…

mobility

BP:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 205
5 x 3 x 225

Shoulders still hurt doing bench. Glad to see I haven't lost too much, not that I'm a big fan of bench to begin with.

Snatch

Not having a plan for the strength piece with the Olympic lifts, I defaulted to the 21 rep scheme. Did full squat snatch…

mobility

cfwu x 1

snatch: 21's
55-135. Failed at 140

OHS: 1 x 5 x 95
PS: 1 x 25 x 45

I added the last set of power snatch with the idea of (a) working that snatch pattern into my system and (b) some slight metcon prep for beating my "Randy" time whenever that comes back up.

Not getting enough protein throughout the day :(

Deadlift

Did the CFE this morning before lunch. Tried to hold it under 1:50 but faded, then tried to hold it under 2:00 and faded. Ugh.

CFE C2: 2 X 1200m with 2 min recoveries
4:41, 4:52

This evening I did 21's on DL's. I programmed to hit 405 on my 21st set and was successful, but it was tougher than I thought!

mobility

Warmup
1 x 3 x 135
1 x 3 x 225

5# increase per set: 305-405. I might stick with doing this 21 rep scheme, increasing 5# each time until I end up crapping out. Once that happens I'll switch it up.

Shoulder Press

Shoulder Press, 1 rep per set, adding 5# per set.

45-160. Following the 21 rep scheme, I started at 45 and 24 sets later barely got 160 up. Next time I do SP I'll start at 65 and try to get 165 (21 reps). Will be interesting to see how many times I can do this WOD and make improvements.

3 x 5 close grip chins (between Dymphna's rest periods)

Strength cycle

Decided I'm gonna do a strength cycle this quarter (April-May-June). The hard part will be getting the WODs in when I'm working. If need be I'll do some BW work, but I'm going to try and go out of my way to find a real gym at each location that I can use. I'm also going to try and do at least 1-2 CFE WODs in the mornings when I'm home.

This morning I did the CFE with the C2. Was 40:20x5. I tried to keep the pace under 1:50 per each set. Total distance covered in the five intervals was 930 meters.

The gym cleared out early today so Dymphna and I went down and I did…

mobility

back squat
1 x 3 x 45
1 x 3 x 135
1 x 3 x 225
7 x 3 x 295

Was a bit light headed on the last two sets, but felt decent. We'll see how long I can climb before I crash and have to switch it up from 7 x 3's.