Uni Lift - Max Out

Overhead squat: 1 at 20, 40, 50, 55, 57.5, 60, 65kg
Front squat: 1 at 67.5, 72.5, 77.5, 80kg
Clean and jerk: 1 at 67.5, 72.5kg
Power clean: 1 at 75, 77.5kg
Deadlift: 1 at 90, 100, 110, 120, 120kg
Bench press: 1 at 60, 65, 70, 75kg
Military press: 1 at 40, 45, 47.5kg

That's a PR in OS, FS , PC , DL , and MP.
Current Crossfit Total (CFT) is around 250kg/551lb, ACFT 217.5kg/480lb.

Yoga

90 minutes yoga

Uni Lift

5 hang cleans, 5 hang snatch 20kg
5 hang cleans, 5 snatch 40kg
3 hang squat clean and jerk 50kg
2x(3 squat cleans 60kg, 4 split jerk 60kg)
3 squat cleans 65kg, 4 split jerk 65kg
3 squat cleans 70kg, 2* split jerk 70kg
10 hand-release pushups at +20kg
2x8 hand-release pushups at +25kg

21-15-9 for time of:
Front squat 50kg
Ring row
Knees to elbows
Completed in 9:50
Rounds: 4:07, 3:37, 2:06


*I fucked up my wrist trying to re-rack the bar after two reps. The right side wasn't actually over the catch when I went to set it down, so the bar (at 70kg) torqued my hand back, causing who knows what problems to my wrist. It really hurt. Still does a little. Hopefully there's nothing wrong with it, but I decided to skip out on the rest of the oly stuff.

Uni Lift

Overhead squat: 5 at 20, 40, 50kg
Hang snatch: 6x1 at 40kg
Back squat: 3 at 70, 80, 80, 82.5kg
Pullups: 5 L-hang, +5, +7.5, +8.75, +10, +12.5kg

Diane (scaled): 21-15-9 reps for time of:
Deadlift 80kg
HSPUs
Completed in 12:12
Rounds: 3:15, 5:27, 3:30


DB shoulder raise: 3x10 at 7kg
TRX Abs


Handstand pushups got real hard, real fast. I also got yelled at by one of the supervisors in the middle of the second round, right after I finished the deadlifts. Apparently I was doing them in the wrong corner of the gym.

Eintracht Training

Mostly scrimmage tonight, I felt wayyy out of practice during the warmup but threw mad goals later on. Also got a few D's. Maybe got a little too fancy with my throws at time, but it was fun.

Uni Lift

5x(deadlift to hang squat clean to push jerk to military press) 20kg
Squat clean to push jerk: 5 at 40kg
Deadlift: 3 at 60, 80, 90, 100, 105, 107.5, 107.5kg; 1 at 110kg
Wide grip bench press: 3 at 50, 60, 65, 67.5, 70kg
Bench press: 2 at 70, 2 at 70, 1 at 70kg
Seated rear lateral fly: 10 at 26, 33, 40kg

5 rounds for time:
10 DB walking overhead lunges L 20kg
5 BB high pull 35kg
10 DB walking overhead lunges R 20kg
5 BB high pull 35kg
Completed in 10:00
Rounds: 1:50, 1:50, 1:50, 2:08, 2:22


Again, form wasn't perfect for every rep on the DL. At the higher weights, my first one or two reps would be solid and the third kind of shit. As in, I'd get the bar up but couldn't keep my back completely flat. Bench press was without a spot, so it kind of sucked to miss my last attempt. I was able to fight the bar up for all the previous reps, though. And I think I picked the right weights for the metcon, both exercises got tough by the end.

Feldrenner Training

Got there late, and apparently most people decided not to show up at all, but we got some good huck practice and 4v4 scrimmage going on a nearly-full-sized field.

Uni Lift

3 reps snatch to overhead squat 40kg
3x1 snatch 50kg
2 squat clean and jerk 60kg
2 power clean and jerk 60kg
2 squat clean and jerk 65kg
Power clean and jerk: 2 at 65, 67.5, 70, 72.5kg
*1 power clean and jerk 75kg, 70kg
1 squat clean and jerk 50, 65kg

Fran (scaled): 21-15-9 thrusters 30kg, pullups
Completed in 5:48 (Rounds in 2:04, 2:24, 1:20)
Compare to 6/30/11 and 7/19/11

30 incline medball situps 5kg
2x15 incline situp and plate press 20kg

*I tried to hit 75kg another three times, but failed on each attempt. The first one was pretty solid, and I'll chalk it up as a new PR, but I think after the Christmas break I need to go back and work on form again. Four more workouts before the break, and I'll try to max out on the last one, but then it's back to endurance training for a month or so. I have a new target peak date, after all.

Run, Yoga, Eintracht Training

5mi in 36:40 (7:20 average pace)
Splits: 7:40, 7:30, 7:00, 7:50, 6:40

20 minutes foam rolling
Muscle-ups: 6, 5, 6

90 minutes yoga

Indoor practice...I should probably reign in my quick break forehands because people don't catch them. Tonight wasn't all bad, though. Got me thinking a lot about what the differences are, really, between top US teams and top teams in Europe.

Werftraining

Met up with the Mainz captain at the local turf field for some throwing/running.

20 minutes throwing at ~15yds
5x(sprint 320, walk 320)
Comeback drill: 3 rounds at 5, 15, 25yds
Hucking practice

It was pretty rainy and windy, but not bad for a first attempt. It was a vivid reminder of just how awful 320s are.

Uni Lift

Warmup:
5x(deadlift to hang clean to push jerk) 20kg
5x(hang snatch to overhead squat) 20kg
5x(deadlift to squat clean to push jerk) 40kg
4x(snatch to overhead squat) 40kg
Deadlift: 3 at 60; 5 at 80, 90, 100, 100, 100, 90, 60kg
Pullups: 5 at +0, +5, +10, +15, +10, +10kg
T-bar row: 10 at 20, 20, 30kg
Angry Dave Abs

Partner WoD: 5 rounds of
Kettlebell swing (17, 17, 21, 18, 17)
Row 200m (0:48, 0:47, 0:46, 0:45, 0:44)