@ Ursula’s

Hang snatch from hip + below the knee
2+2 @ 40, 50kg
1+1 @ 5x 60kg

Clean and jerk to max
80-90-95-100-102-105kg

Dead stop front squat
sets of 3’s @ 60-70-80-100-95kg
4x2 @ 95kg

First day with Ursula Garza.  Much different than Sean’s. We train at her home in the garage. Hit a big pr on the c&j. A 3kg pr on the clean, and a 13kg pr on the c&j. Coming out of the bottom was a fight and was pretty ugly, but my pulls and jerk were solid. Did dead fs for the first time. Really tough, but I like them a lot!

@waxmans

Hang snatch+bnpp+os
[65%(59kg)/5+5+5]5x w/ 2 mins rest

Back squat
60%(78kg)/3, 70%(91kg)/3 [80%/(104kg)/3, 85%(111kg)/3, 90%(117kg)]3x

Rdl
[89%(86kg)/5]4x

Hard tough day. Complex was tough as shit, especially holding it to a short rest. Last round sucked balls. Higher volume on the bs too. Last set my legs were pretty toast.

Hard to believe that today was my last day with sean and in la. The good bye was much more emotional than I expected. I knew that sean and his gym were a big part of my life, but man, it really hit me. He’s been a great teacher, mentor and friend. I would go to battle with this guy anytime. I’m going to miss him a ton.

3/30

@waxman’s

1-rm snatch
45kg x3
54kg x3
63kg x2
72kg x1
77kg x1
81kg x1
86kg x1
90kg (f)
80kg x1
85kg x1
88kg x1
90kg x1 - BIG PR!!!

a BIG pr tonight on the snatch!  previous was 84.5kg(186lbs), so i hit a 5.5kg(12lbs) pr in just a couple of months!!  man, had to fight to get this.  the speed under the bar once you reach 90%+ needs to be so much faster in order to make the lifts.

i have one more training day at sean’s tomorrow before the move, but all in all, i can’t be more grateful for what sean has provided me and taught me, both when it comes to performing the lifts and, most importantly, coaching the lifts.  i will forever be indebted to him.  he is by far my biggest mentor at this point, and leaving him is one of the most difficult things about this move.  i will miss him greatly.

from a training stand point, i have increased my snatch from 175# to 198#, and my clean from 205# to 225# since working with sean.

3/27
@waxman’s

power clean + front squat
60%(64kg)/3+3, 65%(70kg)/3+3, [70%(75kg)/3+3]4x

clean dead lift
[80%(86kg)/5]4x

push press
60%(64kg)/5, 65%(70kg)/5, [70%(75kg)/4]3x

i need to start more over the bar with my hips slightly up in the starting position.  first time on the dead lifts i could really feel my weight shift properly on my foot.  push press felt good.  amazing to think i could barely do 75kg for 1 rep, and now i’m doing it for 4x3.

@waxman’s

power snatch
60%(53kg)/3, [65%(58kg)/3]4x

behind the neck push press + ohs
[60%(53kg)/4+4]4x

good mornings
3x6 @ 60kg

hyperextensions
3x6

6/23
@waxman’s

snatch from blocks above the knee
60%(53kg)/2, 70%(62kg)/2, 80%(74kg)/2, 85%(76kg)/3 (missed 2nd, so did a 3rd)

back squat
60%(78kg)/3, 70%(91kg)/3, 80%(104kg)/3, [85%(110kg)/3]4x

snatching from the blocks at 85% was fucking difficult, but i did it!  definitely a pr from the blocks.  i need to work on creating more momentum coming out of the bottom of the squat.  less controlled….take more advantage of “the bounce.”

@red black gym

cf open wod 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

score = 83 (15 thrusters+8 pull ups)

not particularly happy with this score.  i believe i got 90 reps last year.  had difficulties on the pull ups.

@waxman’s

clean
60%(62kg)/2, [70%(72kg)/2, 80%(82kg/2, 90%(92kg)/1]2x, 95%(97kg)/1, 100%(102kg)/2 (failed on first)

back squat
60%(78kg)/2, [70%(91kg)/2, 80%(104kg)/2, 90%(117kg)/1]2x

behind the neck push press
60%(62kg)/3, 70%(72kg)/2, [80%(82kg)/2]3x(failed on 2nd rep of last rep)

unexpectedly BIG day.  quads were still feeling thrashed from 12.4 and wasn’t even sure about training, but ended up going for it.  was supposed to stop cleaning after the 90%, but felt really solid and decided to attack my goal of 102kg(225#).  failed on the first attempt, but hit the second!!!!  this is a 9kg/20lb PR!!!!!!  i told sean that my goal was to hit 102kg before i left, and sure enough, goal accomplished!  now onto 112kg!

@cfla

cf open 12.4

amrap 12 mins:
150 wall balls(20#)
90 double unders
30 muscle ups

score = 243 reps

first time doing “karen” and finished in 7:42.  broke up the wb’s into 50-25-25-15-10-15-10.  took about 20” rest in-between “sets”.  got caught up on double unders.  a lot of the feedback i got going into this was that the shoulders were fried for du’s, but it was the quads for me.  could barely move them and got tripped up quite a few times.  left it all out there, but double unders and muscle ups are 2 movements i have not practiced or trained probably since last year’s games season.  it showed.

@waxman’s

power clean from blocks above the knee
60%(62kg)/2, 70%(72kg)/2, [75%(77kg)/3]3x

front squat
60%(64kg)/1, 70%(75kg)/1, [80%(86kg)/1, 85%(91kg)/1, 90%(96kg)/1]2x

3/14/12
@ waxman’s

power clean + split jerk
60%(62kg)/2+1, [70%(72kg)/2+1, 75%(77kg)/2+1, 80%(82kg)/1+1

hang power snatch + ohs
60%(53kg)/2+2, 65%(58kg)/2+2, [70%(62kg)/1+2]4x

back squat
60%(78kg)/2, 70%(91kg)/2, 80%(104kg)/2, 85%(110kg)/2

first workout back since 12.3 and being sick.  definitely sluggish today.  felt good to dust the cobwebs off though.

3/15/12
@waxman’s

power snatch from blocks above the knee
60%(53kg)/2, 70%(62kg)/2, [75%(67kg)/2]3x

back squat
60%(78kg)/2, 70%(91kg)/2, [80%(104kg)/2, 85%(110kg)/2, 90%(117kg)/1]2x

press
3x3 @ 60kg

today felt much better than last night.

@cfla

cf open wod 12.3

amrap 18:
15 box jumps
12 shoulder to overhead(115)
9 toes to bar

7 rounds + 14 box jumps

man this one sucked balls.  started falling apart after about 12 mins. i ended up doing push jerks from the start and broke them up into 7 and 5 each round.

@waxman’s

power clean + push jerk
60%(62kg)/2+1, 70%(72kg)/2+1, 75%(77kg)/1+1, [80%(82kg)/1+1]3x

clean pull from blocks below the knee
[85%(87kg)/3]3x

felt stronger off the floor and more patient over the bar.  much better than usual, in part because i’ve been coaching the snatch and clean deadlift to at least 4 athletes each day the past 2-3 days.  the repetition in coaching has made me more conscious of the proper technique when i’m performing the lifts.

@waxman’s

am

snatch from blocks above the knee
60%(52kg)/2, 70%(62kg)/2, [75%(67kg)/2]3x

back squat
60%(78kg)/2, 70%(91kg)/2, 80%(104kg)/2, 85%(110kg)/2, [90%(117kg)/1]3x

snatch grip 2 halt deadlift
3x3 @ 50kg

pm

bar circuit
3 rounds of 30” @ each movement w/ 1’ rest (12’ total work not including rest):
hang power snatch
press
back squat
good morning
ohs
front squat
rdl
hang power snatch

was finally using my legs with the snatches.  back squats felt stronger.  the 2 halt deadlift was new.  it works on hitting the right positions and using the lats on the first pull.  you halt at the knees, and then again at the mid-thigh.  i really like this exercise and will incorporate it more since the first pull is a weakness.  the bar circuit is deceptively hard, even though its with just an empty bar.  was able to maintain at least 10 reps on each movement all the way through except 1 or 2 times.

@waxman’s

clean from boxes below the knee
60%(62kg)/2, 70%(72kg)/2, [80%(82kg)/2]3x

behind the neck push jerk
60%(62kg)/2, 70%(72kg)/2, [80%(82kg)/2]3x

good morning
4x4 @65kg

need to use my legs more when cleaning and snatching.