Ahh rested feeling great 5/31

Back on the wagon after almost a week off. I got more tattoo work done so it forced me to take some much needed time off.

Didnt do anything impressive tonight but got some good work in.

Worked up to a heavy front squat single. Got up to 325 and failed 2 attempts at 345 which would have been a pr. I'm happy with 325 after not front squatting heavy for a couple months.


After karina and I hit 50 weighted ring dips for time. I used a 12 kg kettle bell

My time was 7:37 but I could have gone much faster.

I then did 100 push ups for time I got 4:47.
Not great but still putting in work.

Always getting a little better everyday.

5/26

20 min AMRAP
5 Strict C2B pull ups
5 Ring dips
15 air squats

16 rounds between 50-70% intensity

all felt easy. Just didn't have any push today. I didn't get as many rounds as I wanted, but happy I did what I did.

5/25

Wasn't supposed to workout today but Karina talked me into doing a couple things with her.
we both did:

-5 sets of 10 weighted glute ham raise.
I used 15# she used 10#

When she did her 10x10 shoulder press with 45# I did a 10x10 Over head squat with 95#
we rested 45 seconds between each set

felt a better than I thought it would after all of the GHR's
Felt good to get some extra work in on my rest day.

4/24

3x5 back squat @315#

5 rounds for time of:
-400m run
-12 thrusters @ 135#
My score= 14:39

Tabata knees 2 elbows: 88 reps, 21 rep pr

5-23

January 2012 Painstorm

AMRAP 40 MIN:
- 200m Run
- 7 Power Clean (70% of Thruster, 1RM)
- 7 Burpees
- 250m Row
- 7 Thruster (70% of Thruster, 1RM)
- 7 Pullups

I used 180# on the thruster and completed 6 full rounds, I had a class coming in so I cut the workout short about 3 minutes. Main goal on this was to go unbroken as much as I could on the heavy thrusters.. I had to drop a couple times but still felt good about my effort.


Worked up to 225# snatch, so easy.... I remember when I used to struggle to hit 215# now I catch 225# in the hole turn my head to finish & the conversation I started before i began the lift, stand up and slam it through the floor Jon North style.

Didn't go higher because I was pressed for time.

My friend Reuben Silva just finished serving in the military and came to Manteca for the day to visit family and friends before moving off to Oregon. Reuben is a good dude, stellar athlete in high school I would compete with him whenever I got the chance. Whether it was just practice, playing basketball, or track and field I always felt a friendly rivalry whenever we competed. Todays workout wasn't any different, 3-2-1 go we took off. Once I showed him where the turn around was he upped the pace and as bad as I wanted to I couldn't catch him.

The WOD

For time:
-1 mile run
-40 pull ups strict
-20 push press 135#
-30 pull ups strict
-15 push press 135#
-20 pull ups strict
-10 push press 135#

My time 18:28
Reuben 17:05

I made up a lot of time on my push press but he was more consistent with his strict pull ups. When I was breaking up into singles he was still pulling 2's and 3's. Really good workout, felt good being put in my place especially in a workout I am good at.

A year of training put to the test.

Finished 10th in the Nor Cal region.

It's been a while since my last post. I was really busy with training for regionals and didnt have time nor energy to type everything I did.

Today was my first official day back to the grind. I didn't  expect to workout, just got to the gym early and decided it was time to start training for the 2013 games.

Started off with some light push press. Went light because my lower back is still not feeling great from the regional competition.
Push press reps of 3: 45, 65, 115, 135, 155, 185, 205, 225
All sets felt fairly easy, could have gone much higher but I was pressed for time.

Then we hit a good hero wod:
"Klepto"
4 rounds for time:
27 Box jumps
20 Burpees
11 squat cleans @ 145#

My score: 17:41

Good first day back. Last year my first wod after regionals was "Amanda" I feel like starting the year off with a hero wod is only right.

From here on out i'm going to follow my same strength training program i used between December and February before the opens f'd everything up.

Mon: 3x5 back Squat +10 lbs each week

Tue: Find max for day wk1 Snatch wk2 clean and jerk(odd weeks do snatches, even weeks i'll do C&J)

Wed: Rest

Thursday: 5x3 Wk1 Front squats Wk2 Over head squats

Fri: Pick heavy shit up off of the floor

Sat: Rest

Sun: Rest

My Pr's as of May 22, 2012

Squat: 390
F-Squat: 340
Clean: 325
Clean & Jerk: 319
Split Jerk: 335
Push Jerk: 315
Power clean:315
UB HSPU: 30
UB Muscle ups: 21
Press: 195
Push press: 270
Thruster: 260
Power Snatch: 245#