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Question or Comments e-mail me at:

nickurankar@gmail.com

Thursday, February 27, 2014

OHS & Push Jerks Got Me

Mon, Tue, & Wed have destroyed me.  My legs are shot, shoulders are shot and am pumped for the Open announcement tonight.  Tuesday looked like this:

EMOTM 10 Min 
ODD:  Front Squat 280 x 7
EVEN: Push Press 195 x 7

-then-

1 Rep Hang Clean from Mid Thigh
315 then stopped
-into-
E:30 x 30
255 Hang Clean from Mid Thigh

-with the 9 am class-

Open WOD 11.4
10 Min AMRAP
60 Bar facing Burpees
30 OHS 120#
10 Muscle Ups

My score
1 + 44 burpees

I broke this up a lot and know I can easily get a lot more.

In the afternoon I came back and did:

2 K Row

My time
7:05.5 (I hate rowing but am not hating it as much)

-then

5 min AMRAP
3 Bar MU's
8 Thrusters 45# DB's

My score
7 Rds

Then at the end of the day I played with free handstands and Handstand walks.
________________________

Wednesday

EMOTM 10 Min
ODD: Overhead Squat 245 x 7
EVEN:  Push Jerk 225 x 7

I ended up failing on this, got...
7,7 - 0,7 - 6,6 - 2,1 - 7,7 (horribly awesome)

-then-

1 Rep Push Jerk
315 (stopped because my daughter needed to be fed, came back and did)

-into-

Every :30 x 30 Push Jerks
255#

-then-

Open WOD 11.6
7 Min AMRAP
Thrusters
Chest 2 Bar Pull Ups
Ladder 3,3,6,6,9,9,12,12.....

My score
18 + 9 Thrusters in 21's (135)

This was all because I did not want to squat or do pul ups.  Excited because I know I could be far into the 21 chest 2 bar pull ups.  I just didn't want to go anymore.

I finished the day with a bunch of GHD Sit Ups and 50 Strict dips (no time).  Today (Thursday) is a rest day and I went ahead and rowed an easy 5K...21:35.   Hvae fun watching the Open where ever that may be.

NU







Tuesday, February 25, 2014

Enjoy the Process

The Open WOD gets announced Thursday night so I will be doing the WOD first thing on Friday.  1 and done will be how I will approach the Open with my eyes on maximizing my training leading up until Regionals.  Yesterday was a good training day in that prep:

EMOTM 10 Min:
ODD:  Back Squat 315 x 7
Even:  Bench Press 225 x 7

Skinny Karen
150 Wall Balls 14#

My time
4:45

Then worked on some large sets of pull ups.  After teaching the 9 am:

1 Rep Hang Power Snatch
225

I stopped here because I did not feel great

-into-

E:30 x 30
1 Hang Power Snatch 205#

-then-

10 Rds
Every 2 Min
250 M Row
7 Box Jumps 30 inch

Rest time remaining in the 2 min.  Completed all under 1:07 and averaged 1:04.  At the end of the day I played with some GHD sit ups.

NU







Sunday, February 23, 2014

"Amanda" PR & Hang Snatch PR

Yesterday I woke up feeling the Double KBS from the other day and was not sure how today would go.  It started before the morning class with:

"Amanda"
9-7-5
Musicle Ups
squat Snatch

My time
3:30 PR



-then-

2 K Row

My time
7:14.5

I did not push on this at all.  Just wanted to finish

After the class I had some fun lifting:

Light Hang Snatch pull x 3
165

1 Rep Snatch Balance
315 (kept failing 335 forward)

It had been along time since I had done these and I was nervous

1 Rep Hang Snatch
275# PR

-into-

E:30
1 Hang Snatch 225# x 30

Friday, February 21, 2014

Light week

So far this week has been pretty light and I am planning to kick it in starting Sunday for the Open.  My plan will be to hit the Open WOD early Friday and then continue training as usual, one and done.  Here is what today looked like:

The Chief:
5 Rds
3 Power Cleans 135#
6 push ups
9 air squats

My score
6+15 - 6+4 - 6+11 -  6+14 - 6+10

-then-

1 Rep Split Jerk
-imediately into-
Every :30 x 30
1 Split Jerk 275#

Next I did a horrible EMOTM

EMOTM 10 Min
15 Double KB Swing 70# (Russian)

I only did 4 Rds @ 15 then the rest at 12.  This real sucked.  I then worked some Dynamic Front Squats.

EMOTM 10 Min:
2 Front Squats 165# w Red bands

That was today and I plan to have some more fun tomorrow.  It is also my wives birthday!!!

NU

Open Starts Next week

I am really excited for this year.  I have been following Hyperfit Programming from Doug Chapman. It has been good to not have to focus on what to do everyday and be able to focus on moving more efficiently.  I am going to try to post a lot of what I am doing up until the Open and Regionals again like I have done in the past.

Wednesday:

with the class
Death by Snatch 135#
-1 min rest-
Death by C&J 135#

-then-

1 Rep Hang Clean: stopped at 305#

E:30 Hang squat clean x 30
used 275#

-next-

5 Min AMRAP
3 Bar MU's
7 Burpees

7 Rds + 1 Bar MU

-Next-

7 Min AMRAP:
21 Snatch 95#
21 Back Squats 95#

2 + 16 Snatch

I was really lazy on this one and could have gone a lot harder

In the afternoon I decided to so the Bar MU WOD again:

5 Min AMRAP:
3 Bar MU's
7 Burpees

7 + 5 Burpees

Close to 8 this time if I could have only moved faster!

Yesterday was a rest day:

Rowed 5000 Meters: 
21:17

I stopped a few time for a phone call and checking on my daughter

At the Box:
Dynamic Deadlift EMOTM:
2-2-2-2-2-2-2-2-2-2
315# with Green bands.

Went for speed on this.  Just trying to get a good rest day in

It is much tougher to train now a days, yet i train harder then I have ever trained.  I currently run 061, train, and stay home full time with my 7 month old daughter so I am very busy and have to use any time I get to be with my family and train.  Setting my priorities is huge.  I recently sat down with my wife had a heart to heart and tried to plan out a realistic plan of when I can train so that I can spend any free time with them, tough considering how bad I want to make it to the Games & Crush them!  So excited to do what I love!!

NU