Strength/Power

Warm Up:
7 min Sand-Bag Get ups

Jake made me some sand bags and today was the first day I got to test them out.  I decided to use the 60lb bag as the 80 kicked my ass.  I got 41 reps in 7 min.  I'm not too sure how to do more at this point, speed seems to be difficult to do with sand-bags, but I'm sure that as my core gets stronger and I get leaner, this well get faster.

Then:
Max Effort Snatch

I built up to my previous 1RM snatch and decided it was time to add some weight to that.  I ended up lifting 163.  Previous test was 153.  I realized that what is holding me back is two things.  First, I can't overhead squat much more than that and second, I'm afraid of getting under the bar when it feels "heavy."  The speed and height of the bar is plenty for me to get under and complete the lift, and yet I don't.  Fear.

Then:
Max Effort Clean

After finishing the snatch I picked the bar up to put it on the rack for some reason and power cleaned it at 163.  It came up fast so I was feeling pretty good about things.  I started adding weight 10 lbs at a time and finished at 240.  Previous test was 190!  Again though, my front squat and fear are the two biggest factors from me progressing even more.  This was a half-assed power clean thing that makes me firmly a novice.  I can power clean it high enough to finish the lift, yet I can't front squat it up?  WTF?   

strength

I'm trying this post from my phone so I apologize for grammatical errors and what not.

Today was a strength day.
3x3 clean at 179
3x3 front squat at 202

5' row at 2:05 split 5' rest 3 rounds.

According to NSCA 1:1 work:rest ratio at 20% max power for >3' for sets of 3-5 will work the aerobic capacity.

I have my doubts that it works as well for my goals as steady state. I find that I can argue both sides pretty well.

Foundation - Test

Warm Up:
Snatch practice - Balance Snatch, Drop Snatch, Hang Power Snatch, Hang Snatch, Snatch, etc.

Then:
Work up to 1 RM Snatch
Then:
Work up to 1 RM Clean

My previous attempts were back in June and since then I've been through two major injuries and a lot of extra stress, so I was surprised to see that my max attempts tonight were:
Snatch: 148
Clean: 191
Which are both on par or a little better than previous attempts.

This is abismal by most standards of strength, but at least I know where I am starting from this season.

The snatch goal is 213-215 and the clean goal is 237-240.  This means I have about 65# to go on the snatch and 49# or so to go on the clean.

I wonder if there is some guidelines out there about what is a reasonable amount of strength to increase in the 4 week cycle I'm about to start in 2 weeks?

Power

Start of week 2 of 6 weeks of tabata sets on the erg (rower).

Today I held avg. of 1:33.9 and all 7 rounds much more tight around the avg.

It looked like this:

Warm up:

6x Dips every 30" for 10 min.

Then:

11x Back Ext. every 30" for 10 min.

WOD:

Clean

5x3 @85% 1RM - 165#

Notes:  I'm not liking the IF diet.  It seems to be very difficult to eat enough food in the window with a workout in the middle.  It seems like I workout full and can't perform very well doing it, then I have a hard time eating after working out.

The cleans were "easy" meaning I suspect I have a new 1RM.  My assumed 1RM is from june right around the time I last injured my back, so I think it's gone up.  WHich I would hope coming off of a strength cycle.

The dips and back extensions are way beyond my capacity right now and I might have set the bar too high.  I'm going to give it a week to see how it goes.  The goal is to be able to do the rep count for the entire set and right now 6 dips 20x is 120 dips in 10 min and a little much for my current strength.