Sorry, been doing a lot of military stuff lately.

I have been super busy with travelling and training lately.  Learning a lot, and actually getting a great workout during my training which doesn't make me feel so bad about missing workouts.  However, I have been eating like CRAP!!!!  I think that has taken a toll on my motivation in the gym.  Need to get that under control.

7 Mar 13

MU
5 x 3
First 3 sets were with feet on the ground, and last two were using a very thin band. I like using the band, never tried that before. Need to use a little lighter one though. I think I just need to work on my pull strength a lot.

WOD
CF Open 13.1

17 min AMRAP
40 Burpees
30 Snatch - 75#
30 Burpees
30 Snatch - 135#
20 Burpees
30 Snatch - 165#
10 Burpees
Snatch - 210#
Total Reps= 106

I got through 6 at 135#, but I missed 4 reps! I also rested a lot because I figured there was no way I was getting passed the 135# round. I did find a glaring weakness in my Snatch technique, I'm using way too much shoulder! I could tell because I missed my first 135# because my second pull was terrible and I could feel it all in my shoulders. After that I really worked at exploding off the floor. Missed a few more later, but 135 is heavy for me!

8 Mar 13

Low Hang Snatch + Hi Hang Snatch + Push Jerk
7 x 1
135, 145, 155, 165, 175, 185, 195
Felt good. I know I can get 205!

a) Push Press
3 x 3
185, 195, 205 - PR

b) Bentover Rows
3 x 5
135, 145, 155

Squat
5 x 205
5 x 225
5 x 265
3 x 275
3 x 295
Those were as deep as I could go. Got pretty heavy by the end.

Also practiced my Handstand Press, but my arms were smoked and my balance sucked.

10 Mar 13

I had a nice 2 mile run to warm up. The gym near my lodging is closed on the weekends, WTF?!

ME Bench
5 x 115
5 x 135
5 x 185
5 x 205
5 x 225
2 x 245

They were ugly, and maybe half depth. It was crap!!!

Front Squat
5 x 45
5 x 135
5 x 155
3 x 185
3 x 205
1 x 225 - PR!!!

Felt good. Good depth, kept tight. I know I need to get a lot stronger in this position as well as my OHS, I think that is really limiting my Oly lifts.

Well, I have been really busy this week and been doing a lot of training so my workouts have been sporadic and less than stellar. Anyhow, here's what I've done:

11 Mar 13

Warmup
3 rds of:
10 Pullups
10 dips
10 Knees to Elbows

WOD
10 min AMRAP
10 KB One Arm Snatch 30# (5 ea arm)
20 Double Unders

6 rds + 5 snatches
Felt pretty good, but my Metcon ability is still pretty weak. Really need to work on that.

13 Mar 13

Hi Hang Snatch
Work up to heavy set of 3
45, 95, 105, 115, 125, 135-F
My head was pounding and I couldn't get under anything.

DE Deadlift
10 rds of EMOM 2 x 225
Got through it but my head hurt so bad, I had to leave.

15 Mar 13

Squat Clean
Work up to 3RM
45, 95, 105, 115, 125, 135, 145, 155
Once again my head decided I was done. WTC?

DE Bench
12 x EMOM of 2 x 155
Had to use the Smith Machine

Side Note: Every day I went to the gym here, at least 50% of the peole in there were doing some variation of curls/bicep exercise. I had no idea you could do an entire workout of nothing but biceps. I was the only person that did any lower body (except one kid attempting to deadlift and luckily it was light cause he would have hurt himself).