disturbin' the peace!

Ludacris show Fri night.  Felt more like a chaperone than a patron.  As Luda himself told us several times, there's [sic] just too many hits to choose from.  But could a casual fan be forgiven expecting "Saturday?"  Puma suedes, of course.  Red hoodie, natch.  Saw not a little bit of bumping, grinding and backing it up. Or as the prudish say, frank depictions of the sex act.  Indeed, how low can you go? Oh and fair amount of skin:  it seems lace and "muscle" shirts are making a comeback.  And just guessing: carbohydrate sources abound in the Millersville U chow line.  That sounds snarky but one dear needed help getting out of the bottom of her squat.  Lost lumbar curve, totally quad dominant.  I'm concerned for their safety.  Or maybe just 40.  (+) When I move, you move.  Just like that.

Next three:

1)
7x3 banded (speed) deads 75%+25%
7x3 bench heavier than last week
10 min 3xunder and HS practice
10min AMRAP: 10 pull ups/15 hp snatch #75
20 pushup

4x500m row  1:2, 1:1.5, 1:1


2)
15 min 1RM snatch, 15 min 1RM C&J
1x20 HBBS heavier than last week, ass to ankles (if you have said range)
"Amanda" 9-7-5  muscle up/squat snatch (135 is rx.  I'll probably be at 115)

4min max 200# sled drag


3)
7x1 2pos snatch (floor and 2in off)
5x3 snatch 1st pull w/three sec pause at knee, heaviest possible
For time: 30 push press 135/30 box jump 30"/30 CTB/30 HSPU

3x20 Reverse hyper
3x25 UB GHD sit

pawned my Smith-Corona

3x-2x

Outlaw goes 3 on-one off-2 on-one off.  I like the reliable rest day so I'm gonna give it a whirl

the next two (Fri/Sat):

1) EMOM 7min: 1 power snatch 80% + 2 behind neck push presses w/snatch grip (can rack)
EMOM 7min: 2 power cleans (touch and go) + 1 push jerk 70%

20 wall ball/40pullup/20wb/40boxjump/20wb/40ringdip/20wb/40kb 1.5/20wb

3RFT: 4 rope climb/12 push press 95/16 GHD sit


2) 7x2 High hang clean + jerk  heaviest possible 60 sec rest
4x3 clean first pull, heavy  60 sec rest
4x2 1 1/4 squat heavier than last week 60 sec rest

4min max sled drag 200#

3x10 GHD raise
3x10 reverse hyper

Links you may find edifying:

Whole 9

Taubes

Sugar

Snack foods

Sweet Tooth

Come on gimme some a that novocaine, come on gimme some a that novocaine, keep the sugar comin' through a candy straw, I don't wanna feel no pain.

RED BUD!

next three:

!) 7x3 banded deadlifts.  50%1RM bar weight+20% band "weight"  60 sec rest
7x3 Bench, work up to 3RM
15 min double/triple under and Handstand practice
5RFT: 25 split jumps/5 power snatch/25 hand release (HR) push ups
4x500m row with work:rest ratios--1:3-1:2-1:1

@) 15 min 1RM snatch
15 min 1RM C & J

1x20 HBBS (70% or thereabout)

1 up to 5 muscle up/10 to 2 even reps ascending C&J (95-105-120-135-150)

21-15-9 1.5 KB/row 500/T2B

#) 7x2 hi-hang snatch heaviest possible
5x3 snatch first pull, heavier than last week
5x3 tempo HBBS @ 75% 60 sec

40 burpees/50 DU/30 burpees/50 DU/20 burpees/50 DU/row 1K

3x3 BB TGU (weighted 55-75) 45 sec
3xME UB T2B 45sec

heart attack

when I paint my masterpiece

Next three will look something like these.  I like to have more planned than I can typically do.  I like options.  And I like some organizing structure, theoretical framework.  Variation is key and routine the enemy, but total randomization isn't all that effective.  This may be a short-lived experiment if Im posting these just for Cope.  He can bookmark some sites and we can email.  In truth the time of the blog may be waning.  Or maybe we will shed a skin and emerge something different.  happy to hear you thoughts, eulogies, cheers, boos.

1) 15 min to establish 1rm C & J.  15min 1rm snatch.  5x 50% snatch EMOM 10 minutes. 21-15-9 OHS 95/pullups

2) Every 20 sec for 4 minutes: C & J 75%.  EMOM 8min: C & J 85%.  Back squat 3x3 85%, 2@90%, 2x2 95%.  1min ME UB 2pd KB--3x 3min AMRAP with 1 min rest: 7 front squat 70%, 100m row, 2 mu's--1 min ME UB KB

3) 7x1 two pos snatch, 7x1 two position clean.  Heaviest possible with good technique.  Tabata row for calories. 12min AMRAP BB TGU

Here's to KME's pull ups.  Here's to lut and nate and pilch lost at sea. . .  Naughton got knee overhauled, only a matter of weeks (and weeks) now.  Totally went whole hog with nutrition lately.  Zero sugar, 10g or less Carbs for two weeks and running.  HG PR deadlift last night: 235.  My chick 'hood.  Give us the news

We don't need no stinking patches.

A) Jorge:  30GHD sit/15 squat cleans, 24/12,18/9, 12/6, 6/3 (on 4/8/13)
rx'd was 155, which for non-scalers would be plump but not too big to get your arms around.  That weight for me was probably 125 or so.  I did the wod at 115 and have no regrets.  Could have done heavier but it would have been slower.  Been working GHD's so they were a nice distraction.  Sq cleans were a real inducement to breathe.  13:13

B) Max power snatch. 135.  only a week ago this was max snatch at the very bottom.
EMOM, 10min: 5 power snatch 70#.  probably should have made these squat snatches.
10min handstand practice.  Took couple days off, travel, fishing.  Felt good.  Today was easing back into things, while also beginning to figure out new training template.  It could be several days until i get it sorted out.  Experimenting with a couple things (Outlaw, HD&CC, Westside, CFFB and the ultra novel idea of programming for ourselves.), will keep you posted. I believe my emphases in the coming weeks will be olympic lifts and gymnastic work, sub 12 min scorcher wods.

C) Hang snatch doubles from blocks, snatch high pulls, snatch balance, on the min.  GHD work.  TGU work. (yep)  5mu/100m row------down/up to-------1mu/500m row.  21:16.  So much for sub 12.  Sometimes the only way out is through.

I'm looking through you

A) For time: press 10/OHS 15/push press 20/front squat 25/push jerk 30/back squat 35  all with #115 barbell.  Thought about taking some weight off.  Did not, with the goal of no more than 2 sets per exercise.  Unbroken presses and almost OHS.  It fell, I didn't put it down.  Push presses and FS's were in two sets and only 7 minutes had elapsed.  Jerks came in 5's with lots of misses and a fair amount of distress.  Back squats in two sets but they were slow and Im still sore.  16:03  Terrific workout.


B) For time: row 1KM/20 GHD sit/row 750m 40 T2B/row 500m 60 sit up
all my rows were sub 1:57 pace.  Probably was a little too relaxed in T2B but im cycling them better. This felt much faster than the shoulder madness the day before but the clock said it took longer.  Still feeling the GHDs, probably b/c we did a tabata set (score: 8) to finish the training.  18:25


C) 4min AMRAP:  15 #100 thruster/15 C2B pullups.  Having a most recent Fran (90 reps) time of 9+ minutes, I thought that 50 reps at a higher weight and much tougher pull up in (less than) half the time would be irrefutable progress.  So that was my goal.  Sets went 8-7/8-7, 5-3-2-5/4.  Not doing 5-5-5 in the second set of thrusters (as planned) was a huge drag on my score and psyche.  Got no-rep in my final, and 20th pull up.  did another that didn't beat the buzzer.  49.  wow. Awful.

I can't do what the big boys do.

April Fool

A)  7:00 AMRAP  3-6-9-12-15. . .  reps of  135# clean/toes-to-bar.
Love this couplet and the rep structure.  It was really challenging on toe that I could barely get into shoe.  Side of the foot, weird positioning, had to get perfectly tight and set for every rep as if attempting a 1rm, which by the end it pretty much was.  Not cycling T2B quickly, but I dont have to come off the bar for fewer than 15.  Went into it thinking I would very likely have to bail out.  Did not, so I'm saying "success."  Got 40, took shoe off, applied ice.


B) 2-2-2-2-2-2-2  thruster



In the rain, muddy deck, iron weight, stiff, fat barbell.  But I was determined, not to miss a day.  Call 'em prison-yard thrusters whatever the total.  Worked up to 145, called that 1.  155 was slow but possible, though the clean was starting to weight the equation. Tried 165, but the front squat to begin made it too tough.  Back to 155 to finish the set.  Had the boy take the pic. I tried to move fast enough to have the bar clearly in motion.  You can sorta talk yourself into that conclusion.  It IS moving.

C) 5RFT: 3 power clean 205/10 burpee pull ups
I took 205 to mean pretty goddamn heavy.  My last power clean max was 165 so I started with 160.  My plan was to strip as necessary.  Heavy as possible WITHOUT standing around.  Pulling weights cost me some time but I was happy to get the heavier reps in.  One round at 160, one at 155, the remainder at 145.  Matt rx'd in a frightening time that had to have been sub 10--I don't know, I was up to my chin in work.  Dawn I thought was around 12 or 13 at 113# (i think).  16:11

next to a mountain