Hunter's Training log

[HunterHenzler]

Yes, I believe yo udid by default, lol

Monday February 4th, 2013
AM

KB Swings
10x20kg
10x24kg
10x32kg- good, will liekly use this on heavier swinging days

Front Squat
5x20
3x60
3x100
1x130
1x140
1x150- hold grinder batman...


Jerk Dips
3x5x150- heavy sets, will get even heavier, not really trying to drive it off my shoulders

Ring Pullups
2x5x


PM-
1hr 35mins


Snatch Pull + Hang Snatch
bar
(1+3) x50
(1+3) x70
(1+3) x80
(1+1) x90
2x (1+1) x96- couldn;t get a 2nd rep either time. Not feeling super great


Snatch
3x50
2x70
2x90
2x90- first rep was iffy
1x90
0x90
1x90
1x95
0x95
1x95
2x0x95- done by this point


C&J
50
1x70
1x90
1x100
3x1x110
1x115
.5x115- couldn't quite get the jerk locked out

CG Bench
5x50
5x70
5x80- tough-ish

Snatch Pull
3x3x110

GM + WG BtN OHP
8x40
8x45- good, will add 5kg next time

Back Ext
5x
10x 20kg
10x 30kg

Reverse Hyper
10x 10kg
2x20x 20kg- this actually felt easier than light weight bc I got a little bit of a controleld rhythm going on

Batwings
2x 10sec x 20#'s

Straight Arm Abmat Situps
15x 5kg
10x 10kg- not too tough


96/115=211
Didn't feel real hot today. Tibialis is very sore from running on saturday, as well as probably just residual fatigue from that. Will probably taper back the daily maximums so often and start doing some heavy percentage but multiple singles instead

Gotta go,
God bless!

[HunterHenzler]

Didn't get to lift until Late last night (about 8:30 start), then went to IHOP after and had some grub, maybe a little too much

Tuesday, February 6th, 2013
1 hr 10mins


KB Swings
2x10x32kg


Power Snatch
bar
2x50
2x70
1x80
1x90-still felt pretty easy
0x100- stupid to take that big of a jumpo
2x3x70
2x3x75
3x80


Power C&J
2x70- getting shoulders warmed up
1x90- jerk was feeling good by now
1x100
1x110- good, stopped there
2x70
2x75
2x80
2x85
2x90
2x95
2x100- good, a little challenging, but very good


Snatch Balance- dip & drop
5x20
3x60
3x70
3x80
3x85
3x90- this bothered my left wrist a little bit


Snatch Pulls
5x2x100


Hang Snatch Panda Pull
2x3x70
2x3x80
2x3x90- will work up on this, I think this might help my snatch where I need it


Assisted Pistol Squats- 1st set I held on to a strap, then I grabbed a band and maybe my leg do more of the work. Might become a daily thing
2x5x


Handstand pushups
2x5x

90/110=200

Not a bad session. Actually had the web of my right thumb callous up and tear off during Power snatches, so I wrapped it with tape. Will be wrapping it with tape and trying to take better care of my hands from now on


Will post todays workout after I do my lifting this acfternoon.

God bless y'all!

[HunterHenzler]

Wednesday, February 6th, 2013
AM-

Row- 4 or 5 resistance setting
10 min: alternating 30sec hard/30 sec easy.
rowed a total of 2300m in the 10mins. Not terrible
Had to get in the morning "fasted" cardio


PM-
1 hr 50 mins (holy moly, I was in there a WHILE


KB Swings
2x10x32kg

Snatch
bar
2x50
1x60
1x70
1x80
1x90
1x95
1x100- good, stopped there

Snatch + OH Squat- every snatch was followed by an additional OHS
2x70
2x75
2x2x80
2x85

Clean, Front Squat, Jerk
1x70
1x80
1x90
1x100
1x110
2/3 x117- tried for a PR, missed the jerk due to making the clean way too tough
1x117- good, got dialed in and made it

Front Squat
3x70
3x90
3x100
3x110
3x120
3x130- tough, but made it, only 5kg of PR triple (and after all this work, not too shabby)

Clean Pull
3x70
3x90
3x110
3x120
3x130
3x140

BtN Power Jerk
3x70
2x90
3x1x100- not terribly tough, my shoulder flexibility catching it OH

Push Press
2x3x70
2x3x75
2x3x80

Med Ball Toss Situps- throw to a partner who was standing up
10x8#'s
10x15#'s

Straight arm AbMat Situps --> Reverse Hypers
2x (15x10kg --> 15x30kg)


100/117=217
Pretty good session! Feeling pretty good today. TOmorrow is up to around 90% I believe, then heavy on friday- will try for either single or double PR's, depends on what I'm feeling when I'm able to get into the weight room.

God bless!

[HunterHenzler]

Thursday, February 7th, 2013
50 mins


KB Swings
2x10x32kg

Back Squat
5x20
3x70
3x110
1x150
1x160- too tough, stopepd there
3x110
3x120
3x130
3x140
3x150- fairly tough, stopped there
2x5x80- muy fast!

NHNF Snatch
bar
2x2x50
2x60- actually took 3 attempts, I left a first rep out in front, weird

NHNF C&J
1x60
1x70
1x80

OHP
5x20
5x40
5x50
5x55
5x60- good


60/80=140

Wanted to get in and get my workout done this morning as I have a state Math Certification exam this afternoon.
Praying I perform to the best of my capability!

God bless!

[HunterHenzler]

Friday, February 8th, 2013
1hr 15-20mins

Snatch
bar
3x40
2x60
1x70
1x80
1x80
2x0x95- both in front
2x70
1x80
1x92
1x97- felt good
0x102- should've just went 100- was only a high pull

C&J
70
1x70
1x90
1x100
1x110
.5x115- tough clean ,was really unusual
1x115- dialed in a got it

Snatch Pull
5x3x105- good

Hang Snatch Panda Pull
3x90
4x3x95- felt good

Jerk Dips
3x110
3x140
3x150
3x160- very heavy

OH KB Walking Lunges- deep lunge, got a slight stretch in the hip flexor
2x5x8kg's (an 8kg KB in each hand, locked out overhead)

TRX Pushups- feet on a box
2x10x

Reverse Hypers
20x30kg
20x40kg


97/115=212
Good session
Planning on getting up early in the morning (early-ish, haha) and doing some short sprints, then lifting in the afternoon after i get some food in me

God bless!

[HunterHenzler]

WOD saturday...
Saturday, Fwebruary 9th, 2013

Fight Gone Bad
3 rounds: 117, 85, 80
total of 272 reps

Deficit Clean DL
3x70
3x110
3x130
3x135- could've pulled more, but just stopped there


First WOD and my heart is still pounding pretty hard. I need to drop a weight class though, and this is an easy way to burn a lot of energy while doing it decently productively. Plus the guys who run the weight room I train at are all CrossFitters.
And it's a nice change of pace.

Let's not judge ;-)
God bless!

[HunterHenzler]

Tuesday, February 12th, 2013
AM

Row
50 cal row- 4min 28s

Power Snatch
bar
2x50
2x60
1x70
1x80
1x85
2x0x90
2x3x70

Power C&J
1x70
1x80
1x90
1x100
0x105- just feeling sluggish this morning


PM
45 mins

Snatch Balance
bar
3x60
3x70
3x80
3x90
1x95- lost the 2nd rep forward
3x95- good. Token PR?

Snatch Pull
3x110
5x2x110

Hang Snatch Panda Pull
8x2x100

Ring Pullups
5x
4x
false grip:
3x
3x2x

Death Marches
8x25#'s
8x40#'s

OH Snatch Grip Lunges
5x20
5x40

85/100=185
Numbers wise it wasn't a great day, but I got some good assistance work in. My body has been feeling tired, and IThin ktapering next week for the meet will do me quite a bit of good

God bless!

[weightliftingfan1]

That AM workout is super low for you.

[HunterHenzler]

That AM workout is super low for you.

As was this morning's... I'm feeling pretty broke down lately- REALLY looking forward to the taper next week going into the meet.
My back is feeling pretty fatigued constantly, and in general I've just been feeling tight and just sluggish. It'll feel good to pull back on intensity and volume for the meet.

I think I'm "overtraining" =p

[weightliftingfan1]

My recommendation for this situation: Use smaller increments when working up.

Please try it.