JaySun's Journey

[JaySun71]

August 21, 2017 6K run TT=28'32" 108F 90% humidity...

I will be doing squat snatches from the hang this afternoon...post results later...

[JaySun71]

Squat Snatch from the hang: EMOM for 17'
5@45 4@65 3@85 3@95 2@115 1@125 1@135 1@140 1@145 1@150 1@155 1@150 1@145 1@140 2@135
Notes: Was in a hurry because of soccer, so busted this out. One of my weaker movements. Hope you had a great day!

[TM79]

August 21, 2017 6K run TT=28'32" 108F 90% humidity...

I will be doing squat snatches from the hang this afternoon...post results later...

Solid work on the run yesterday! Especially in that heat. The squat snatches are all you...

[TM79]

Squat Snatch from the hang: EMOM for 17'
5@45 4@65 3@85 3@95 2@115 1@125 1@135 1@140 1@145 1@150 1@155 1@150 1@145 1@140 2@135
Notes: Was in a hurry because of soccer, so busted this out. One of my weaker movements. Hope you had a great day!

Almost missed this one. Solid numbers. I can't even do that lift with a broom stick. Have fun at soccer!

[JaySun71]

Thanks, I am always afraid of this lift, so I might as well embrace it more often. Kind of sore already.

[JaySun71]

WU: Push Jerks 54321@45,65,85,105,125 TT~5'
Strength: Push Jerks 5x1@145,185,195,205,210*(PR) failed@215#(go big or go home)
2x5@145 TT~15'
Conditioning: Pull-ups, Push ups, AMSU's, air squats 5x5
Notes: Missed 210# last week. Nailed it today! Steady as it goes...

[JaySun71]

Strength: HPC+split jerk after the last rep in each set
5@45 4@65 3@85 2@105 1@135 1@145 1@155 1@165 1@175 2@165 3@155 4@145 5@135 TT=15'32"
Conditioning: 543212345 reps of Pull-ups, air squats, Push ups, GHDSU's, HSKU's (3 second freestanding hold) TT=10'53"
Notes: VERY fun workout! Starting to have to do my own programming since time is of the essence. Love all of this. Hope y'all had a great day!

[TM79]

Great work the last two days! No idea how you put up numbers like that on push press... That was a whole lot of HPCs today too. Solid numbers there as well. I like the looks of that pyramid (or I guess it would be an upside down pyramid ) Great work and glad to see you doing some of your own programming.

[JaySun71]

Great work the last two days! No idea how you put up numbers like that on push press... That was a whole lot of HPCs today too. Solid numbers there as well. I like the looks of that pyramid (or I guess it would be an upside down pyramid ) Great work and glad to see you doing some of your own programming.

Thanks man. As for the loads, I have been working hard on my OH movements and strength. I just load it and go. I won't lie, when I unracked 215# yesterday, I knew it was going to be a fail. (Probably why I failed.) It was definitely a struggle to rerack. Probably do a snatch variation tomorrow.

[JaySun71]

I have this on deck for this afternoon:
WU: 10 Bear complexes@45# TT=1'58"
Strength: 2 Hang Power Snatches EMOM for 8 minutes 115,120,125,130,135,140,145,150
1 C&J EMOM for 8 minutes 115,120,125,130,135,140,145,150
Front Squats 3X3 EMOM for 3 minutes 135,175,205
Split Press 3x3 EMOM for 3 minutes 135,140,145
Will post loads and results later... well, that was tough. Whoo! I will be sleeping well tonight. Off to get ready for a birthday party. Hope y'all had a great day and have a great weekend!

[JaySun71]

2 hours of yardio and 3 hours of cleaning the garage.

[TM79]

I have this on deck for this afternoon:
WU: 10 Bear complexes@45# TT=1'58"
Strength: 2 Hang Power Snatches EMOM for 8 minutes 115,120,125,130,135,140,145,150
1 C&J EMOM for 8 minutes 115,120,125,130,135,140,145,150
Front Squats 3X3 EMOM for 3 minutes 135,175,205
Split Press 3x3 EMOM for 3 minutes 135,140,145
Will post loads and results later... well, that was tough. Whoo! I will be sleeping well tonight. Off to get ready for a birthday party. Hope y'all had a great day and have a great weekend!

2 hours of yardio and 3 hours of cleaning the garage.

Nice job on that session the other day. Some very respectable numbers on HPS, C&J, FS, Split Press. Geez, I'm tired just reading all of that. Good job on the yardio and garagio yesterday too. I'm glad I wasn't the only one...

[JaySun71]

WU/Conditioning: FT 50-40-30-20-10 reps of: double unders and AbMat Sit ups TT=10'52"
Strength: 8' EMOM 2 power cleans@135,140,145,150,155,160,165,170 (super setted with 2 wide grip dead hang pull ups)
8' EMOM 1power snatch (from the ground)@120,125,130,135,140,145,150,155(super setted with 2 WG DHPU's)
Skill work: max time handstand(freestanding) TT=1'48"
Notes: The DU's were the hardest part, I lost my rhythm on the third set and subbed SU's at a 3:1 ratio for the rest. Really focused on my pull from the floor to two inches above my knee. I did a five Mississippi count to there, then exploded into the jump/shrug. Almost doubled my handstandsand hold time and I had zero correction/balance touches.

[JaySun71]

Nice job on that session the other day. Some very respectable numbers on HPS, C&J, FS, Split Press. Geez, I'm tired just reading all of that. Good job on the yardio and garagio yesterday too. I'm glad I wasn't the only one...

Thanks dude. That split press was weird, let me know where I am weak in my torso. My garage, sheesh... it's always a mess between three kids and all of their friends.

[JaySun71]

WU: 5RFT 5 HSKU's, 5 pull ups, 5 @$$ 2 grass air squats, 5 GHDSU's, 5 push ups TT=10'52"
Clean & Jerk – 5 x 2+1@115,125,135,145,155
Clean Pull – 3 x 3@155,165,175
Back Squat – 3 x 5@205
TT=16'32"
$out: 50 knees to elbows
Notes: This is the start of a four week cycle focusing on the OLY lifts. Instead of a dedicated WU and Strength and Conditioning, I'm going to do my conditioning as my WU and my strength sessions will have more volume. I will also be working the lifting sessions quickly to increase the metabolic load. We shall see...

[TM79]

Nice job yesterday! Interesting ideas on the new cycle. Doing conditioning first always messes up my heavy lifts, but it might work if you keep them fairly short. Solid numbers on your main lifts, then a cash out of ab destruction. Good luck with the new cycle!

[JaySun71]

Nice job yesterday! Interesting ideas on the new cycle. Doing conditioning first always messes up my heavy lifts, but it might work if you keep them fairly short. Solid numbers on your main lifts, then a cash out of ab destruction. Good luck with the new cycle!

Well, I want to expand my horizons. The WOD I have been following has gotten a little stale, so I figured four weeks of change would do the trick.

[JaySun71]

Today's Menu:
WU: 65432123456 reps of: Pull-ups, Burpees, GHD Sit-up, Mountain Climbers 2 Count, Dips, Push-ups TT=15'32"
Snatch – 5 x 2@115,120,125,135,140
Snatch Pull – 3 x 3@135,155,185
Front Squat – 3 x 3@135,155,175
TT=14'36"
Notes: Tough stuff. Hot and humid. Getting some of the rain and wind from Harvey, but nothing too bad. Sending positive vibes to the folks in TX and LA.

[JaySun71]

WU: FT 12-9-6-3 of Power Snatch, 95/65 lbs and Burpees TT=5'54"
Strength: Power Snatch 5 x 2@115,125,135,145,155 TT=6'24"
Power Clean & Jerk – 5 x 2+1@135,145,155,165,175 TT=6'34"
Overhead Squat – 3 x 3@135 TT=4'48"
Notes: Not my best, but I'll take it. Lot's of hard work this week. That WU was tough, first time I have ever done that one. Probably be taking a rest day tomorrow. We'll see.

[JaySun71]

Today's Special at JaySun's Garage Gym:
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
For each cycle restart the AMRAP.
Cycle 1: 4 rounds
Cycle 2: 4 rounds
Cycle 3: 3 rounds+3 PC+6 push ups+7 air squats
Cycle 4: 3 rounds+3 PC'S+6 push ups+4 air squats
Cycle 5: 3 rounds
Notes: Nice little triplet... another new one for me. Pretty fun. Off to soccer practice.

[JaySun71]

Conditioning: 12' AMRAP of 10 burpees and 75 single unders TR=7+2 burpees
Strength: C&J 5x3@115,120,125,130,135 every 1'30"
Clean pulls 4x3@135,185,195,205 every 1'30"
$out: FT: 30 TTB TT=2'05"
Notes: VERY hot today. About to fire up the grill. Hope everyone had a great weekend.

[TM79]

Good looking stuff the last few days. Strong work on the C&J and Clean Pulls. The Chief looks like a good one too. Did you write that? Digging the "gym name" as well.

I was thinking about you today as I was prepping for this storm. It's looking like a bad one. Hopefully you've got your eye on it.

[JaySun71]

Thanks on my stuff. This new approach of OLY lifts is pretty taxing. My right ass cheek that has been a problem since I pulled it running from those hornets two years ago has started acting up again. I'll live though. Lots of MOB work with the foam roller and PVC pipe.
I started calling it JaySun's Garage Gym because my office mate has been coming over and I have been working with him on some basics. At car duty after school, this parent asked me to join his gym and I said,"If you can beat the price I'm paying now, I'll do it." When I told him I was a member at JaySun's Garage Gym, he asked me who Jason was. "Me. And the price is zero." Needless to say that he couldn't beat that. He did ask if I would come and work out for free and maybe show some of his members some stuff. We'll see. He runs a CF type place, just without the affiliation.
As for the storm, we live in Florida... it's not if, it's when. The wife already told me that if it's anywhere near here, we're leaving. We both stayed through Ivan in 2004 and it was not pretty.

[JaySun71]

Yesterday: rest day, soccer
9/6/17
Conditioning: 6RFT of: 225m run, 5 pull ups, 5 GHDSU's, 5 HSPU's (not piked, YAY!), 5 air squats, 5 dips TT=19'17"
Strength: Snatch 1x5@45# 1x4@65# 1x3@95# 5x3@105,115,125,115,105 every 1'30"
Snatch pull 5x4@155# every 1'30"
Notes: Metcon was nice, ten rounds and it would be a real gasser.
Snatch was full squat snatch. Little bit more volume this week.

[JaySun71]

Here's what's on the menu this afternoon:
Conditioning: AMRAP in 7 mins of:
10 Kettlebell Swings, 70 lbs
Bear Crawl, 50 ft
15 AbMat Sit-ups
TR=4+10 KBS+10 feet of the 🐻 crawl
Strength:
Hang Power Clean & Jerk 5x3@115,120,125,130,135 EMOM
Hang Power Snatch : 5x3@115,120,125,130,135 EMOM
Results notes: pretty tough stuff, especially EMOM. The metcon was a short one, but got the blood pumping. Almost went too far back on one of the snatches and had to dump it. Managed to recover though.

Notes: Well, it looks like we will not bear the brunt of the storm, here in the FLA though it's only a matter of time. Oh well, I had gotten my generator out; my hurricane shutters and dumped some extra chlorine in the pool to have a clean water supply JIC. I'm not taking my eyes off the ball though because you never know. I don't remember which one it was, but it crossed over the southern end of Florida, went into the gulf as a tropical storm, reformed as a hurricane crossed back over and into the Atlantic and then ran up the coast as a tropical storm. Will post results later.

[TM79]

Nice job the last two sessions. Good job on the snatches and today's workout looked to be a tough one. HPC and HPS will get you.

Yeah, I think you guys may be in the clear, but it's good to be prepared. I think it is only supposed to be a tropical storm by the time it gets here. I went to Harbor Freight on my lunch break today and they were sold out of generators. I think we'll be OK without one (knocking on wood) and I would really rather do some research and buy one that will really fit our needs. It would be cool to tie it into our panel and just be able to stream line everything rather than running a bunch of extension chords. Anyway, just thinking out loud. We've got plenty of water and dry food and I'm hitting the beer store tomorrow.

[TM79]

Hey man. I would imagine you guys are getting the heck out of dodge, if you haven't already. It looks like the storm has gone further west than they were thinking for a while. Anyway, hope you guys are safe.

[JaySun71]

Thanks, we dodged the bullet this time. I hate it for the other folks. We saw the westward shift and got out the shutters, brought stuff in, etc.
Spent a lot of time rolling my body out this weekend. Didn't work out at all. Finally got to do this:
WU: 5RFT- 5 pull ups, 5 GHDSU's, 5 HSPU's, 5 air squats, 5 push ups TT=7'30"
Strength: 6' EMOM 2 hang power snatch@115,120,125,130,135,140
6' EMOM 2 hang power cleans@140,145,150,155,160,165
Notes: cool, windy and rainy. Felt good, but tired. Back to the grind tomorrow.

[TM79]

Thanks, we dodged the bullet this time. I hate it for the other folks. We saw the westward shift and got out the shutters, brought stuff in, etc.
Spent a lot of time rolling my body out this weekend. Didn't work out at all. Finally got to do this:
WU: 5RFT- 5 pull ups, 5 GHDSU's, 5 HSPU's, 5 air squats, 5 push ups TT=7'30"
Strength: 6' EMOM 2 hang power snatch@115,120,125,130,135,140
6' EMOM 2 hang power cleans@140,145,150,155,160,165
Notes: cool, windy and rainy. Felt good, but tired. Back to the grind tomorrow.

Nice work! Glad to hear that you guys didn't get it that bad. My mom and sister each lost power yesterday afternoon. Mom had evacuated to Jacksonville and my sister ended up going back home to the West Palm Beach area after the westward shift. To the best of my knowledge, they are both still without power, but no significant damage to their houses. I hate it for the folks that got it worse. What a terrible storm...

[JaySun71]

Yesterday was a rest day. Had a lot to do in the afternoon and then had to be at the soccer fields from 5-730pm. Didn't get home until 8...hopefully I will get something in today before soccer at 6pm.