1/31/2010

WU:
DROM, dynamic stretching, rowed 3 mins

Squat:
3x5x355#

Press:
3x5x147#

1/30/2010 - 1st WL Meet

Had my first meet today, and while I didn't do as well as I'd hoped, I am happy with how I did and happy to get my first meet under my belt. Also my team did awesome overall.

Also got some vids up, finally. Just to summarize again, I'd been exposed to the oly lifts through Crossfit, but have only been training them more seriously the past 12-16 weeks or so, so I expect to improve but am pretty happy with today's meet.

Snatch:
85kg (187.4lbs) (Fail, just hurried way too much, too much adrenaline and fell onto my ass)
85kg (187.4lbs) (power snatched, fugly but got it done)
88kg (194lbs)

Clean and Jerk:
104kg (229.3lbs)
109kg (240.3lbs) (Fail, pressout)
112kg (246.9lbs) (PR - almost a pressout but got the white lights)
Talked to someone else at the meet and he said if you're steady and extend out just ever so slightly vs. being shaky or letting the weight come down then they'll give you the white lights. Or they felt bad for me. Either way, it counted.

Total: 200kg
Good for 2nd place in the 105+ Crossfit division that this meet had setup.

Loved competing! Great time.

1/29/2010

Meet in 2 days.

WU: DROM, dynamic stretching
3 rounds
10 PVC OHS, 7 dive bombers, 5 pullups

Oly programming:

Power snatch:
60%x1x4
135#

Snatch:
60%x1x2
135#

65%x1x2
140#

70%x1x2
150#

Power Clean:
75%(?)x1x4
185#

Clean + Jerk: (I might have the percentages wrong, but this was basically it and I think I have the weights right)
60%x1x2
145#

65%x1x2
165#

70%x1x2
185#

Cooldown:
Deadhang pullups
5-5-4


-----



My plan for the meet is:

Snatch:
1st attempt: 85kg (will be power to make sure I get it)
2nd: 90kg PR attempt (normal/squat snatch)
3rd: Depending on that either 1) 2nd 90kg PR attempt or 2) 93-96kg attempt

C+J:
1st: 104kg
2nd: 110kg (start to have trouble with jerk in this range, clean should be easy)
3rd: 114-116kg depending on how 110 feels. (closer to max clean)

1/26/2010

WU:
DROM, dynamic stretching, jump rope, 10 squats 10 pushups, jump rope, 10 squats 10 dive bombers, jump rope, 10 squats 10 pushups side-to-side over each arm whatever that is called

Oly Programming:

Power Snatch 70%x1x4
135#

Snatch 75%x1x4
145#

Power Clean and Jerk 60%x1x4
145#

Clean and Jerk 65%x1x4
165#

Played 3 rounds of 6v6 rope tug of war at the end and 3 light rounds of 24kg kb swings.

1/24/2010

Open gym / strength day

WU:
DROM, dynamic stretching, PVC OHS

Strength work:

Squat (lbbs):
3x5x350#

Bench press:
2x5x225#
1x4x225#

Deadlift:
2x440#

Felt very tired the whole session and it caught up with me here. Wanted a set of 5, just out of gas.

Deadhang pullups:
6-5-4


- Posted from my iPhone

1/23/2010

Foam rolled out everything for about 45 mins before today's training.

WU: DROM, Burgener WU, 2 mins jump rope, 15 air squats, 1 min jump rope, 15 pushups, 1 min jump rope, 15 pullups

Oly Programming:
Test 1RMs in competition format (have a competition in 1 week)

Snatch:
75kg (easy power snatch)
85kg (power snatched)
90kg (f) just missed, was right there - no excuse, I had it. Would have been a 3.4# PR

Clean and jerk:
102kg
107kg (f) didn't move my feet enough to allow me to drop
114kg (6lb clean PR, fail jerk, just didn't drive it high enough)

1/21/2010

WU:
DROM, dynamic stretching, 600m row,
3 rounds (easy, not for time) of
5 pullups
10 pushups
15 air squats

Oly programming:
Snatch:
80% of last weeks 1RM x 1 x 8
155#

Still jumping forward (on my toes?) a bit.

C+J:
80% of last weeks 1RM x 1 x 6
195#

Jerks feel better, but I mean it's at <80%, so...

Metcon:
5 rounds of
45 seconds handstand hold, 15 seconds rest (some falling over on rounds 4 and 5.)
45 seconds 20" box jump, 15 seconds rest

Weighed in post workout at 115kg with all my shoes, clothes etc. Then went and ate about 5000 (?) calories of BBQ. I mean, maybe not 5k, but it was a lot. I think I ate about 7-8000 calories in total today. Sweet.

1/19/2010

WU:
DROM, dynamic stretching,
3 rounds (easy, not for time) of
10 burpees
10 box jumps
10 kb swings (american, 24kg?)

Oly programming:

Snatch:
80% of last weeks 1RM x 1 x 6
155#

C+J:
80% of last weeks 1RM x 1 x 6
195#

Metcon:
8 mins of
20 seconds of L hang on bar (sub knees as high as possible) alternating with
20 seconds of jumping squats w/ 45lb bar

8-10 jumping squats each round. I probably had about .8 seconds of total L hang over all the rounds, ugh.

1/18/2010

Weight is around 244. I rested my shoulders this weekend and drank a ton and ate horribly. Whatever.

WU:
Jump rope, DROM, dynamic stretching

Back Squat
For the following, roughly estimated my 1RM at 425-435.

1 x 5 @ 75%
320#

Back Squat 1 x 3 @ 85%
365#

Back Squat 1 x 1 or more @ 95%
405#x1 (PR) (failed 2nd rep halfway up)


then...

10 minutes - build to heavy power snatch
Didn't go heavy, as this likely conflicts with oly programming tomorrow (pretty sure we're still working heavy snatches and clean and jerks). Maxed at 155# and just worked on form. This was super easy, I bet my max is around 205#.

For time: 30-20-10
pull-ups
sit-ups
double-unders
12:30
Some of my pullups sucked. I think I got like 15 DUs in a row at one point, which is a miracle.

1/15/2010

WU:
DROM & dynamic stretching intermixes with some jump rope and a few double unders.

Did my box's CF WOD:
Deadlift 1 x 3 @ 70%
335#

Deadlift 1 x 3 @ 80%
380#

Deadlift 1 x 3 or more @ 90%
430#x5 (new 5RM PR)

I'm smoking the deadlifts recently; gonna aim for 1x5x440 a week from Sunday - I think I'm getting to 500lb 1rm territory very soon.

then...
Metcon:
For time:
Descending ladder 10-1
hang squat clean, 135lb
knees to elbows

15:42
Took my time and kept form for the most part. First time doing KTE as prescribed.

1/14/2010

WU:
DROM, dynamic stretching
with 16kg kb
15-12-9
high pulls
goblet squats

Oly programming:
Snatch
Find 1RM for day
175#
85%x1x8
missed 6th rep and stopped because shoulders were very tight, likely from basketball yesterday but maybe also just fatigue from rope pullups on the 9th and all the heavy singles over the past 2 weeks.

Also skipped c+j which should have been find 1RM then 85%x1x6.

I did front squat though.
90%x1x3
230#

May deadlift tonight (1/15) or may take the day off.

1/13/2010

Played basketball... 2x20min running halves 5 on 5. Tried not to overdo it so as to take it easy on my joints.

1/12/2010

WU:
DROM, extra DROM focusing on L shoulder, dynamic stretching, 8min PVC OHS 20sec on 10 sec off, Burgener WU w/ 45# bar

Oly programming:
Find 1RM Snatch
195# (PR)

Hit 185# and felt really good, missed 195# just barely then hit it even though I was a little bit forward (my bad habit). Felt really good about this.

85%x1x8
165#

Again forward on the first one, later reps felt better when my 2nd pull was closer to my body.

Find 1RM C+J
215#

Left hand/shoulder just not in it today, maybe was favoring it because of injury/tightness/whatever. Maybe was just being lazy after hitting snatch PR.

85%x1x6
185#

Nothing remarkable. Worked on form. Tried a rep with wider hands on jerk, but this really pissed off my shoulders. 185# is pretty light for me, so this was more form work even though this should be a heavier day.

Front squat
90%x1x3
225#

Metcon:
3 rounds
30 sec knees-to elbows
30 sec 45# thrusters
30 sec box jumps (26"?)
1 min rest

was in 8-10 rep range for all sets

1/10/2010

Strength Day (Open Gym)

WU:
DROM, dynamic stretching, 500m row

Strength work:
Squats
3x5x340#

Press
3x5x146#

Deadlift
1x4x420#

The 2.5 plate + pin + a 25lb plate fell off one side of the bar after my 4th rep... I need to quit using the bumpers for DLs and just use the metal plates. The bumpers at my gym are just more accessible, so that's why I haven't used the metal plates up to now.

Finsihed up with 3x3 ring dips.

1/9/2010

WU:
DROM, Dynamic Stretching
30 burpees at an easy pace

Oly Programming:
Find 1RM snatch for day
185#

90%x1x6
165#
Missed 4th and 5th single... wasn't locking out my shoulders correctly. In retrospect may have been starting with my hips too high/chest too low.

Find 1RM C+J
235#
Again cleaned 245# and failed jerk.

90%x1x4
215#
I think my left wrist flexibity is limiting my jerk. In any case, felt better when I gripped the bar more toward my left palm before the jerks toward the end.

Programming called for 90%x2x2 back squat, but skipped that today (will squat/press/DL tomorrow).

Metcon:
3 rounds
250m row
7 pullups on rope attached to pullup bar

2nd 2 rounds were jumping pullups. These were tough.
I forget my time. 6 mins or something.

1/7/2010

WU:
DROM, Dynamic Stretching

3x10
air squat 1st rd, pvc ohs 2nd, 45lb bar ohs 3rd round
ring row (vertical to ground)
situp
pushup

Felt like crap today, probably one of the most stressful days I've ever had.

Find max snatch for day
165 max... missed 185 baaarely 3 times. Sometimes the bar eats you.
85% of that x 1 x 8
155#
power snatched 5th and 8th rep... just sloppy work.

Find max C+j for day
225

Cleaned 245 no problem 1st time, hit my chin with the jerk. Ffff.
Missed clean at second attempt at 245. Jerks felt a little better today in my attempts leading up to that though. Read a bunch about jerking in my Everett book and around the Internet. Yes, very funny.

85%x1x6
185#
Was very tired from the 1rm attempts, which included successful lifts at 135x3,185, 225x2. So stepped it down to 185 and focused on form.

Find Front Squat 1RM
255# (PR)

went up pretty easily and my 1RM low bar back squat is probably around 400, so thought I'd shoot for the stars with 295. Pinned me down, and took enough out of me that I didn't try a more reasonable 265-275. The only time I felt good all day, so I thought I'd go for it, I'll get around here within a month or two.

3-4 min metcon:
3 rounds
10x20lb wallball
broad jump (about 20-25 meters)

Got really winded from the broad jumps.

1/5/2009

WU: DROM, dynamic stretching, jump rope, 20lb wallballs

Olympic Programming:

Snatch
Find 1rm for day
185 (PR)

then 90% of thatx1x6
165# (missed 2nd rep forward on toes, but repeated sucessfully... was jumping forward a few inches today, have to watch that)

C+J
Find 1RM for day
225# (clean PR of 245, missed jerk badly... still need lots of work on jerk, specifically involving posterior chain and driving back foot far enough back.

90% of that x 1 x 4
205

Was supposed to OHS 90%x2x2 but skipped that to get to metcon (was running slowly on other lifts.)

Metcon:
15-12-9
45lb OHS
Burpees

I hate burpees.
5:30

1/3/2009

Open Gym

Weighed 242 this morning.

Squat
3x5x335# (3x5 PR)

Bench Press
3x5x215# (3x5 PR)

Normally would have some pulling lift here, but I deadlifted Thursday (3 days ago) and did heavy c+j yesterday, so just did light work to finish up.

10 back extensions
10 GHR situps
10 back extensions
10 GHR situps
10 back extensions
2 GHR situps (back felt very tight, so quit here)

1x5 deadhang pullups... almost got 6, here is where weighing 242 doesn't help me.
1x10 deadhang pullups with green band

1/2/2010

500m row
DROM, dynamic stretching

Barbell complex:
Power clean, lunge w/ right, lunge w/ left, push press, back squat
5x45#
3x95#

Work up to 1RM snatch for day
175#
85%x8x1 (85% of day's 1RM)
150#

Work up to 1RM c+j for day
225# (missed jerk on 240#, PR for clean by 5# though, probably missed a successful c+j at 230-235m but was running low on time so coach said go with 225#)
85%x6x1
195%

Front Squat:
85%x2x2
205#

Metcon:
3 rounds
10 turkish get-ups
10 20" box jumps

Used 24kg KB for TGUs. Tough one.