May 2, 2012, Wednesday

Part A

20 Back Squat (65% 1RM):  115#

5×5 Push Press:  65#

Part B

100 Double Unders for time:  100 Untimed


Did about 6 or 7 unbroken Double Unders.  Watching the feet is key.  When I don’t look at my feet, I’m not synching the rope with my jump.  Looking at my feet and seeing how high I’m jumping cues my mind to adjust the speed of the rope.  Another small adjustment that should make a big difference.

Need to figure out though if this will lead to bad form. If I need to watch the feet, that indicates lack of body awareness as to how high I’m jumping.


April 17, 2012, Tuesday

Part A


Squat Snatch (75% 1RM):  Tech Bar, Tech Bar + 10

Part B

30 Wall Balls:  14#

500 m Row

30 Box Jump (30/24):  30

30 KB Swings (53/35):  44#

30 Push Press (95/65):  65#

30 Deadlift (225/135):  115#


Score:  Unknown


Need to tighten core on Wall Balls.  Dumping tension on upward movement.  Need to drive hips and not use arms and shoulders to push the ball.  Push Press became Push Jerk during a few reps.  Need to drive with hips instead of legs.  Let the force radiate from hip instead of quads.