Ramblings

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20160608: jumpy cleans

 Workout

Exercise Weight Reps
Cleans OTM 210 1x5
225 1x5
240 1x5
245 1x6
Clean Pulls 250 3x3

 Notes

Tightness in shoulders continues so I spent extra time mobilizing there. Tried using feet and that seemed to help but think I was losing a lot of power jumping forward a bit.

 Recovery (last night)

  • ~ 8 hours sleep
  • no mobility work

 Nutrition

 Breakfast

  • oki shake: handful spinach, 1 cooked yam, 1 banana, 1 scoop veggie protein powder, handful blueberries, water
  • trader joe’s cold brew

 Post workout

  • 1 scoop protein in water

 Meal #1

  • cold oats: ½ cup gluten free oats, handful walnuts, handful raisins, handful coconut flakes, 1 tablespoon peanut butter, 1 teaspoon greek yogurt, drizzle agave nectar
  • coffee

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20160607: jerksss

 Workout

Exercise Weight Reps
Jerk OTM 210 1x5
225 1x5
240 1x5
Jerk 2MOM 240 1x2 (+ 2 misses)
Push Press 180 3x2
185 2x3

 Notes

Started out pretty good but fizzled out by the end of the workout. Pretty happy with the snappiness of the first set of weights but the tightness in my shoulders and thoracic spine reared its ugly head and made it hard to lock out. Legs felt spent and made it hard just to stand up with the weight so will have to build strength too.

 Recovery (last night)

  • ~ 7 ½ hours sleep
  • no mobility work

 Nutrition

 Breakfast

  • oki shake: handful spinach, 1 cooked yam, 1 banana, 1 scoop veggie protein powder, handful blueberries, water
  • trader joe’s cold brew

 Post workout

  • 1 veggie protein shake in water

 Meal #1

  • cold oats: ½ cup gluten free oats, handful pecans, handful raisins, handful coconut flakes, 1 tablespoon peanut butter, 1 teaspoon...

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20160606: grrrr

 Workout

Exercise Weight Reps
Snatch OTM 155 1x5 (2 misses)
135 1x5
145 1x5
Snatch 2MOM 150 1x5
Snatch Pull 185 3x3
Halting Sn DL (knee) + Finish + Floating Sn DL 175 3x3

 Notes

Snatches suck even more this week. Went in with sore shoulders, probably from the 750m swim yesterday but they felt looser than they typically do. Had trouble locking out at the top comfortably. As such, I dropped down to something that I felt comfy with (~70%) and worked there.

A few things that I changed today:

  • tried using feet for the the first few reps and that felt ok but didn’t translate well passed the first rep at 155
  • have been covering the bar during the first pull more than I used to, which has thrown my balance a bit off. Maybe I need to stop doing that?

At a minimum, snatch balances have to make it into my workouts or else I’m going to suffering for a bit…

 Recovery

...

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20160603: snatchy clean n jerks

 Workout

Exercise Weight Reps
Snatch 135 1
145 1
155 1
165 1
175 1
180 1
CJ 185 1
210 1
220 1
225 1
235 1
240 1
Front Squat 225 2
255 2x3

 Notes

I drank some and had my body weight in sushi last night so thought that’d end up affecting me more than it did. I felt like I was covering the bar more and longer on the snatches, which helped my extension and pop, as well as the sweep on the second pull. Shoulders were looser so I was able to catch fine up to 175. I really need to start doing snatch balances to get comfy catching more than 180. What was interesting is that I started to naturally move my feet – I thought I had jumped forward a bit but it turns out I just split a bit more, which was fine.

As for CJs, they were ok. Explosion was there and I was trying to cover a bit longer as well but the bar started crashing on me a bit...

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20160601: cleanzzz

 Workout

Exercise Weight Reps
Cleans OTM 205 1x5
220 1x5
235 1x5
185 1x6
Clean Pulls 240 3x1
250 3x2
Pause Back Squat 135 2
185 2
225 2

 Notes

Holy shoulders! Punch through was giving me issues again. Legs were shot because I’m a weak bitch after the tri but it definitely felt a bit quicker than before. Need to open up my thoracic spine and roll out shoulders more. Swimming tomorrow will hopefully help.

 Recovery (last night)

  • ~ 8 hours sleep
  • laying on foam roller for 2 mins

 Nutrition

 Breakfast

  • oki shake: handful spinach, 1 cooked yam, 1 banana, 1 scoop veggie protein powder, handful blueberries, water
  • trader joe’s cold brew

 Post workout

  • 1 scoop protein in water

 Meal #1

  • cold oats: ½ cup gluten free oats, handful walnuts, handful raisins, handful coconut flakes, 1 tablespoon peanut butter, 1 teaspoon greek yogurt, drizzle agave nectar
  • coff...

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20160531: love live the jerk

 Workout

Exercise Weight Reps
Jerk OTM 205 1x5
220 1x5
235 1x5
Jerk 2MOM 175 1x3
195 1 x 2
Push Press 180 3x5

 Notes

Today felt ok. The weight didn’t feel too rough but my technique was all over the place on the heavier weights (235) which prompted me to drop for the 2MOM and work it out a bit. A good cue that helped was just a simple focus of exploding straight up and dropping down. Have to work on foot placement a bit more and getting my head through, which seems to be all mobility related. Strength seems to be there to hit 235 and beyond.

 Recovery (last night)

  • ~ 7 ½ hours sleep
  • no mobility work

 Nutrition

 Breakfast

  • oki shake: handful spinach, 1 cooked yam, 1 banana, 1 scoop veggie protein powder, handful blueberries, water
  • trader joe’s cold brew

 Post workout

  • 1 bottle isopure

 Meal #1

  • cold oats: ½ cup gluten free oats, handful pecans, handful...

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20160530: snatches suck

 Workout

Exercise Weight Reps
Snatch OTM 150 1x5
160 1x5(1 miss)
170 1x5
Snatch + OHS OTM 135 1x5
Snatch Pull 175 3x1
185 3x2
Halting Sn DL (knee) + Finish + Floating Sn DL 165 1
175 1x2
Back Squat(5 sec pause on first) 305 3x3

 Notes

No video because it was a mess in there. I felt like I had no stability in my overhead position, which made it hard to lock the weight out on the turnover. Couldn’t reasonably catch 170 so I ended up just powering them. Felt like I was jumping forward a bit but opted to just get through the motions to get my body accustomed to the weight again. Decided to get creative with the 2MOM and drop to 135 and do a full snatch followed with an OHS to build that stability and get comfy again. Have friends in town so booze and food all day for the rest of the day. Hopefully it doesn’t mess with tomorrow too bad.

 Recovery (last night)

    ...

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20160527: last of the ramp up

 Workout

Exercise Weight Reps
Snatch 135 1
145 1
155 1x4
CJ 185 1
200 1
210 1x4
Front Squat 225 2
240 2x2

 Notes

 Recovery (last night)

  • ~ 8 hours sleep
  • swim + run over the weekend

 Nutrition

 Breakfast

  • oki shake: handful spinach, 1 cooked yam, 1 banana, 1 scoop veggie protein powder, handful blueberries, water
  • trader joe’s cold brew

 Post workout

  • 1 scoop veggie protein in water

 Meal #1

  • cold oats: ½ cup gluten free oats, handful walnuts, handful raisins, handful coconut flakes, 1 tablespoon peanut butter, 1 teaspoon greek yogurt, drizzle agave nectar
  • coffee

 Meal #2

  • unknown

 Meal #3

  • - ½ cup 2% fage greek yogurt, handful raspberries, handful blueberries, 1 tb peanut butter, drizzle agave nectar, ¼ cup granola

 Rest of day

  • smattering of burritos, tacos and booze ¯_(ツ)_/¯

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20160526: swim-y

 Workout

  • 500m row
  • 25 x 25m freestyle swim

 Notes

Aiming for an olympic tri next year – have to learn how to freestyle effectively so am going to do what I can now and slowly ramp up over the coming weeks

 Recovery (last night)

  • ~ 8 hours sleep
  • no mobility

 Nutrition

 Breakfast

  • ½ banana
  • coffee

 Post swim

  • 1 apple
  • coffee

 Meal #1

  • cold oats: ½ cup gluten free oats, handful walnuts, handful raisins, handful coconut flakes, 1 tablespoon peanut butter, 1 teaspoon greek yogurt, drizzle agave nectar
  • coffee

 Meal #2

  • sushirrito

 Meal #3

  • ½ cup 2% fage greek yogurt, handful raspberries, handful blueberries, 1 tb peanut butter, drizzle agave nectar, ¼ cup granola

 Meal #4

miscellaneous mess of a dinner:

  • duck breast
  • grilled broccoli
  • trout
  • burger
  • 2 pork tacos

 Miscellany

  • handful nuts
  • 1 beer
  • ½ mezcal drink
  • shot of whiskey

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20160525: quick one

 Workout

Exercise Weight Reps
Cleans 95 2
115 2
135 2
155 2
175 1
Cleans OTM 200 1x5
Clean Pulls 225 3x3

 Notes

Had a really early morning today on account of some work shizz so had to make this a quick one.

 Recovery (last night)

  • ~ 7 ½ hours sleep

 Nutrition

 Breakfast

  • oki shake: handful spinach, 1 cooked yam, 1 banana, 1 scoop veggie protein powder, handful blueberries, water
  • trader joe’s cold brew

 Post workout

  • 1 scoop protein in water

 Meal #1

  • cold oats: ½ cup gluten free oats, handful walnuts, handful raisins, handful coconut flakes, 1 tablespoon peanut butter, 1 teaspoon greek yogurt, drizzle agave nectar
  • coffee

 Meal #2

courtesy of eatclub:

FRA'MANI CHEF SALAD
Total Calories: 411
Total Fat: 22g
Total Carbs: 23g
Sugars: 7g
Protein: 30g
Fiber: 5g
MUSTARD VINAIGRETTE
Total Calories: 244
Total Fat: 24g
Total Carbs: 9g
Sugars: 8g
Protein: 1g
...

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