Strength and power day, yay!

Press: 3-3-3-3-3
Results: 65-70-75-80-85

Split Jerk: 5-5-5
Results: 85-105-115

3rd set of 5 was kinda ugly. #1 was a press out, the whole thing just went wrong. #2 was a little off in the power of the dip. #3,4,5 were all good to go. #6 I failed -- I was trying to do one more good one to make up for the disaster of #1. The good thing is that now I definitely know 115 is my 5RM on split jerk. :)

30 box jumps, for height
Results: 32''

I distinctly remember jumping the 32'' box for the first time in high school track practice -- good to know I'm back to that level of fitness, at least in the plyometrics category! Hopefully that bodes well for my desire to get some speed back after the marathon. I jumped on a 20' with 4 plates.

Weightlifting practice

Went to my first weightlifting practice in a billion years. And I arrived late, per usual -- I just can't be on time for Saturday morning at 10am. heh

With the status of my back*, my plan was just to work my speed and bar path at light weights. Coach approved.

2 front squat + 3 back squat + 1 jerk behind the neck4 sets at 70%

I worked up to 65#. The back definitely got a lil "twingey" when I was squatting. Also, I hate jerking b.t.n. at light weights -- love it at heavy weights, though.

Power snatch - 2 reps
4 sets at 80%

Did full snatch, and slowly lowered the barbell through each of the positions to set back up for the 2nd snatch. Worked at 65#.

Power clean - 2 reps
3 sets at 80%

Full clean. Worked at 85#.

--
Get Strict - A
Did 3 sets of 10 strict pullups with the skinny band. They were still broken up: 6-2-2, 7-3, 6-2-2. I was pumped the second set I got 7. Can't wait to get all 10.

I skipped my assistance exercises. Booo on me for that.

I do feel like with these long sets I'm learning the way to fire my muscles at each point in the movement. For me the issue has always been the bottom. I am doing my best to eliminate using any "shoulder pop", and start from a true dead hang. Husband says a tiny pop is OK by Marine Corps standards -- so my ultimate goal will be to do 10 strict with no bands and maybe an itsy bitsy shoulder pop to get out of the hole. :)

--
Here's the deal with my back... It's not that I am in pain in my trouble spot. It's just that I can feel when I'm moving that muscle, in a way that's not normal. For example, if you "felt" your bicep flexing as you sipped from a glass of water, that would be weird. Well, I "feel" my Q.L. "flexing" as I squat, or lean over or put on my socks and shoes.

So while I have had any big "tweaks" -- that is my word for super excruciating muscle spasm things that were happening before I took a ton of rest -- after a few good workouts, I can "feel" my trouble spot.

It's so hard to know how to respond when coach is asking me "how's the back feeling".

Weightlifting, Get Strict

Wanted to do some weightlifting practice today, but didn't want to drive the 25-45 minutes to one of the gyms with a platform. So I did what I could in the gym on base.

Front squat:
3-3-3-3-3
85-95-105-115-125

I paused at the bottom on all sets except the last. I really wanted to retest my current 3RM of 135, but didn't want to push things with my back, or with dropping weights in a gym where they're not supposed to be dropped. :)

Split jerk:
3-3-3-3-3
45-65-85-90-95

Not heavy, just getting back in the groove after a few weeks of not practicing. Didn't feel like I really got my speed until the last 2 sets. This weight felt kinda heavy for some reason!

After the weightlifting work, it was time to start a new pullup program that I came across online.
Get Strict, from CrossFit Virtuosity

Today was a volume day.
A. 3 sets of 10 strict pullups
used my skinny band; sets were broken -- 6-2-2, 7-2-1 and 6-2-2

B. 3 sets of 10 --superset of barbell row and pushups
45# barbell
pushup sets: 10, 6-2-2, 6-2-1-1

Going to failure

Wanted to find a good upper body strength component for today's workout at the gym on base, so I Googled "press push press jerk".

This lovely popped up, and 4 of us tried it out this morning. 8 thumbs up!

3 rounds of shoulder press – push press – push jerk
With a weight you can shoulder press for 6-8 reps and without racking or dropping the bar do shoulder presses until failure,  then push presses to failure, and then push jerks to failure.
Rest 2-3 minutes between sets.

Results:
Used the 45# barbell.
Round 1: 14 - 12 - 3
Round 2: 7 - 10 - 4
Round 3: 9 - 7 - 6

Tried to push (power) jerk, but it just feels so awkward to me now. By round 3 I just did a regular (split) jerk, and felt a lot better.

To finish up, we did a quick untimed metcon.

10-20-30-20-10
walking lunges
situps

We were all grunting on the lunges by the end, so I think it was good. :-D