Weight 255.5 this morning, and my handheld BF% meter said 16.5%BF. Around (I think) mid to late December I was 239lbs with 14.9%BF on the same meter. That is about +11 lbs of LBM. I am pretty happy about this.
WU:
DROM, dynamic stretching
10pvc OHS, 10x 16kg KB swings, 10 ring rows
+ 2 rounds of 10x45# OHS, 10x 16kg KB swings, 10 ring rows
Oly Programming:
3-postition snatch (floor, knee, mid-thigh)
65%x2 sets
130#
70%x3 sets
140#
Snatch Pull
90%x7x2
90%x5x3
180#
High Bar Back Squat
60%x6
225#
65%x6
235#
70%x6
255#
75%x4x4
275#
Saturday, February 27, 2010
Thursday, February 25, 2010
2/25/2010
WU:
DROM, dynamic stretching, 500m row, 6x 24kg turkish get ups.
Oly Programming:
1 Power Clean + 2 full cleans complex
65%x3x2
175#
70%x3x3
185#
Clean High Pull
70%x5x2
185#
75%x5x2(maybe was 3 sets?)
200#
Snatch Balance
65%x3x2
125#
70%x3x1
135#
75%x3x2
145#
Metcon:
9-6-3
2x24kg KB Thruster
32kg KB Swing
Pullups
3:41
DROM, dynamic stretching, 500m row, 6x 24kg turkish get ups.
Oly Programming:
1 Power Clean + 2 full cleans complex
65%x3x2
175#
70%x3x3
185#
Clean High Pull
70%x5x2
185#
75%x5x2(maybe was 3 sets?)
200#
Snatch Balance
65%x3x2
125#
70%x3x1
135#
75%x3x2
145#
Metcon:
9-6-3
2x24kg KB Thruster
32kg KB Swing
Pullups
3:41
Wednesday, February 24, 2010
2/24/2010
Played basketball tonight in my league.
Nothing extraordinary other than I almost manslaughtered some ~5'5" 115lb dude who (moving) picked me and lost the collision (me: 6'6" 251lbs) when I didn't notice him. I think he was outside/below my peripheral vision.
Nothing extraordinary other than I almost manslaughtered some ~5'5" 115lb dude who (moving) picked me and lost the collision (me: 6'6" 251lbs) when I didn't notice him. I think he was outside/below my peripheral vision.
Tuesday, February 23, 2010
2/23/10
WU:
DROM, Dynamic Stretching
3 rounds of 10 wallball, "inchworm" (walk out on hands, up with straight legs) 10m, walking lunge 10m
Oly programming - Start of new Strength & Power Development Phase:
Snatch Complex: 1 power snatch + 2 full snatches = 1 rep
65%x3x2
130#
70%x3x3
140#
Jerk
70%x3x2
175#
75%x3x2
185#
Clean Pull
90%x7x2
235#
90%x5x3
235#
"Metcon":
As many 225# front squats as possible in 1 min, drop the bar and it's over.
9 reps then dropped at about 45 seconds... definitely had a few more reps in my legs, just lost tightness.
DROM, Dynamic Stretching
3 rounds of 10 wallball, "inchworm" (walk out on hands, up with straight legs) 10m, walking lunge 10m
Oly programming - Start of new Strength & Power Development Phase:
Snatch Complex: 1 power snatch + 2 full snatches = 1 rep
65%x3x2
130#
70%x3x3
140#
Jerk
70%x3x2
175#
75%x3x2
185#
Clean Pull
90%x7x2
235#
90%x5x3
235#
"Metcon":
As many 225# front squats as possible in 1 min, drop the bar and it's over.
9 reps then dropped at about 45 seconds... definitely had a few more reps in my legs, just lost tightness.
Sunday, February 21, 2010
1/21/2010
Decided to take my time and mostly work on snatch.
WU: DROM, dynamic stretching, PVC OHS
Snatch:
45x5x2
75x5
95x5
115x3
135x2
155x2
175x1
185x1
195x1
200x1 (previous PR, better form this time though)
205(6xF)
I was right there every time and pulled high enough, it will just be a short time before I can get this weight.
Press:
3x5x150#
Felt pretty good, might be able to get 3x5x155 next time I press.
High-bar back squat (looking for 1RM, never tested before):
2x5x45
1x5x135
1x3x185
1x2x225
1x1x275
1x1x315
1x1x345
1x1x365 (high bar PR) This is about 60-70lbs lower than my lbbs.
375xF
WU: DROM, dynamic stretching, PVC OHS
Snatch:
45x5x2
75x5
95x5
115x3
135x2
155x2
175x1
185x1
195x1
200x1 (previous PR, better form this time though)
205(6xF)
I was right there every time and pulled high enough, it will just be a short time before I can get this weight.
Press:
3x5x150#
Felt pretty good, might be able to get 3x5x155 next time I press.
High-bar back squat (looking for 1RM, never tested before):
2x5x45
1x5x135
1x3x185
1x2x225
1x1x275
1x1x315
1x1x345
1x1x365 (high bar PR) This is about 60-70lbs lower than my lbbs.
375xF
Saturday, February 20, 2010
1/20/2010
Attended a workshop with a USAW Senior International Level Coach and 10 other lifters.
WU:
Watched some snatch video, broke down and did the following (areas of focus/cues for me in parentheses):
OHS (elbows turned out, I was fine on this; need some mobility work on my right wrist accd to the coach who noticed wrist flexibility issues right away, and my wrist was sore as well)
Snatch balance (quick feet, ride it down rather than jump under, fine here too)
Snatch from power position, 40kgx5
Hang position pull 40x5x1, 50x5x1
hang sn 50x3x1 (practice scoop and hitting power position every time)
sn liftoff 50x5x1 (pull knees back, constant back angle)
snatch 50x3x2 (elbows over hands through pull, pull into knees off floor)
clean video
Power clean from power position 70x5x1
Hang clean 90x5x1
liftoffs from floor 90x5x1
power clean 100x3x2 (got a cue to keep my shins closer to the bar before liftoff / knee more forward)
power clean 110x3x1
clean 120x1x1 (PR)
Barely able to get out of the hole, but apparently I pulled this almost high enough to PC.
clean 122x2xF
Several mobility exercises thrown in throughout as well. Very good learning session, and best of all I was there with 2 other lifters from my gym and the Sr. International coach said we must have been getting good coaching as our form was pretty good for our level of experience. I'm excited to take these notes back to the gym.
WU:
Watched some snatch video, broke down and did the following (areas of focus/cues for me in parentheses):
OHS (elbows turned out, I was fine on this; need some mobility work on my right wrist accd to the coach who noticed wrist flexibility issues right away, and my wrist was sore as well)
Snatch balance (quick feet, ride it down rather than jump under, fine here too)
Snatch from power position, 40kgx5
Hang position pull 40x5x1, 50x5x1
hang sn 50x3x1 (practice scoop and hitting power position every time)
sn liftoff 50x5x1 (pull knees back, constant back angle)
snatch 50x3x2 (elbows over hands through pull, pull into knees off floor)
clean video
Power clean from power position 70x5x1
Hang clean 90x5x1
liftoffs from floor 90x5x1
power clean 100x3x2 (got a cue to keep my shins closer to the bar before liftoff / knee more forward)
power clean 110x3x1
clean 120x1x1 (PR)
Barely able to get out of the hole, but apparently I pulled this almost high enough to PC.
clean 122x2xF
Several mobility exercises thrown in throughout as well. Very good learning session, and best of all I was there with 2 other lifters from my gym and the Sr. International coach said we must have been getting good coaching as our form was pretty good for our level of experience. I'm excited to take these notes back to the gym.
Thursday, February 18, 2010
1/18/2010
Substitute coach today.
WU:
DROM, dynamic stretching
12-9-6 OHS, 24" box jump
handstand holds
Oly Programming:
Muscle snatch from power position (static start)
3x10x120#
Snatch Pull (just shrug, no high pull) from hang
3x10x135#
Snatch DL
3x10x135#
Stiff-legged snatch DL, start from top and lower until back can't stay straight and back up
3x10x135#
My grip and lower back were both giving out.
Metcon:
3 rounds of
24KG kb swing while partner does squats
10x225# back squat
Too much for my lower back, I didn't do the last rounds of KB swings.
WU:
DROM, dynamic stretching
12-9-6 OHS, 24" box jump
handstand holds
Oly Programming:
Muscle snatch from power position (static start)
3x10x120#
Snatch Pull (just shrug, no high pull) from hang
3x10x135#
Snatch DL
3x10x135#
Stiff-legged snatch DL, start from top and lower until back can't stay straight and back up
3x10x135#
My grip and lower back were both giving out.
Metcon:
3 rounds of
24KG kb swing while partner does squats
10x225# back squat
Too much for my lower back, I didn't do the last rounds of KB swings.
Tuesday, February 16, 2010
2/16/2010
WU: DROM
5 rounds, not for time, 7x135# deadlift, 7x20" boxjumps
Oly programming (last week of high rep form work):
Power snatch from power position (no movement, just from static start)/OHS complex
3 P.S. + 3 OHS after 3rd P.S. rep x 5
135#
Push press
3x10x135#
Squat (oly/high bar)
3x10x185# (tired from yesterday's squats, took it "easy")
Press
3x10x105#
Metcon:
3 rounds
walking lunge down gym floor (about 10-12 lunges) carrying 2x32kg KBs
farmer's walk back with 2x32kg KBs
15 20" box jumps
5 rounds, not for time, 7x135# deadlift, 7x20" boxjumps
Oly programming (last week of high rep form work):
Power snatch from power position (no movement, just from static start)/OHS complex
3 P.S. + 3 OHS after 3rd P.S. rep x 5
135#
Push press
3x10x135#
Squat (oly/high bar)
3x10x185# (tired from yesterday's squats, took it "easy")
Press
3x10x105#
Metcon:
3 rounds
walking lunge down gym floor (about 10-12 lunges) carrying 2x32kg KBs
farmer's walk back with 2x32kg KBs
15 20" box jumps
Monday, February 15, 2010
2/15/2010
Weighed in at 251 this morning, just started creatine last week so probably some extra water weight. Missed my strength day yesterday so hit up my box's crossfit WOD today.
WU: DROM, dynamic stretching
3 rounds
jump rope
10 pvc OHS
5 dive bombers
Back Squat 1 x 5 @ 75%
325#
Back Squat 1 x 3 @ 85%
365#
Back Squat 1 x 1 or more @ 95%
405#x2
Gonna have to majorly roll out after these, ugh.
3 rounds (was supposed to be 5 rounds, oops):
3 power snatch
max L pull-up
rest 90 seconds
165x3x3 on power snatches
1 L-hang 1st round, 6 deadhangs 2nd round, 3 deadhangs 3rd round
This was my 1st L-hang ever... it wasn't perfect, but hey.
For time:
100 sit-ups
4:20
WU: DROM, dynamic stretching
3 rounds
jump rope
10 pvc OHS
5 dive bombers
Back Squat 1 x 5 @ 75%
325#
Back Squat 1 x 3 @ 85%
365#
Back Squat 1 x 1 or more @ 95%
405#x2
Gonna have to majorly roll out after these, ugh.
3 rounds (was supposed to be 5 rounds, oops):
3 power snatch
max L pull-up
rest 90 seconds
165x3x3 on power snatches
1 L-hang 1st round, 6 deadhangs 2nd round, 3 deadhangs 3rd round
This was my 1st L-hang ever... it wasn't perfect, but hey.
For time:
100 sit-ups
4:20
Saturday, February 13, 2010
1/13/2010
WU:
DROM, dynamic stretching, jump rope
2 rounds:
10 pullups
10 pushups
10 air squats
10 situps
Oly programming:
Work up to 5 heavy singles on snatch.
Did something like 175x2, 185, 200 (PR)
Work up to heavy singles on (power) clean and jerk.
Did something like 215x2, 245, 265 (failed twice, was going for power clean and had it high enough but wasn't dropping properly).
Metcon:
This was a solidarity metcon for the people from our gym who were competing in the midwestern CF sectionals. This was their 2nd WOD for that competition.
Max reps in 5 mins of clean 155# (power clean ok) and any way overhead: press, push press, press jerk, or split jerk all are ok.
got 33 reps
About 12 reps in the first one min
4:19 for 30 reps (heavy grace time)
33 total
DROM, dynamic stretching, jump rope
2 rounds:
10 pullups
10 pushups
10 air squats
10 situps
Oly programming:
Work up to 5 heavy singles on snatch.
Did something like 175x2, 185, 200 (PR)
Work up to heavy singles on (power) clean and jerk.
Did something like 215x2, 245, 265 (failed twice, was going for power clean and had it high enough but wasn't dropping properly).
Metcon:
This was a solidarity metcon for the people from our gym who were competing in the midwestern CF sectionals. This was their 2nd WOD for that competition.
Max reps in 5 mins of clean 155# (power clean ok) and any way overhead: press, push press, press jerk, or split jerk all are ok.
got 33 reps
About 12 reps in the first one min
4:19 for 30 reps (heavy grace time)
33 total
Thursday, February 11, 2010
2/11/2009
WU:
DROM, dynamic stretching
3 rounds: 10 OHS, 10 pushups, 10 kb swings
Oly Programming:
Muscle snatch from power position (static start)
3x10x105#
Snatch Pull (just shrug, no high pull) from hang
3x10x125#
Snatch DL
3x10x125#
Stiff-legged snatch DL, start from top and lower until back can't stay straight and back up
3x10x125#
All above done with hook grip, but I really need to get some straps. Volume snatch work is pretty much impossibly hard on the hands.
Metcon:
3 rounds of following interval:
20 sec static hold on rings (top of dip position)
10 sec rest
20 sec hollow hold
10 sec rest
DROM, dynamic stretching
3 rounds: 10 OHS, 10 pushups, 10 kb swings
Oly Programming:
Muscle snatch from power position (static start)
3x10x105#
Snatch Pull (just shrug, no high pull) from hang
3x10x125#
Snatch DL
3x10x125#
Stiff-legged snatch DL, start from top and lower until back can't stay straight and back up
3x10x125#
All above done with hook grip, but I really need to get some straps. Volume snatch work is pretty much impossibly hard on the hands.
Metcon:
3 rounds of following interval:
20 sec static hold on rings (top of dip position)
10 sec rest
20 sec hollow hold
10 sec rest
Wednesday, February 10, 2010
2/10/2010
Didn't play very well at basketball this evening.
0/1 on dunk attempts. Pretty sure I can dunk, just haven't really tried lately and I never ball except for in a league so I don't get many chances. Also 3/8 free throws. Lame.
0/1 on dunk attempts. Pretty sure I can dunk, just haven't really tried lately and I never ball except for in a league so I don't get many chances. Also 3/8 free throws. Lame.
Tuesday, February 9, 2010
2/9/2010
WU: dynamic stretching, DROM
15 pvc OHS
10 dive bombers
5 pullups
Oly programming:
Power snatch from power position (no movement, just from static start)/OHS complex
3 P.S. + 3 OHS after 3rd P.S. rep x 5
125# (can try 130-135# next week)
Push press
3x10x125# (try 130-135 next week)
Squat (oly/high bar)
3x10x215# (can probably do 225# next week)
Press
3x10x100# (102 or 105# next week)
Metcon:
45 sec on/ 15 off
95lbs
thruster
sdhp
push jerk
OHS
front squat
Metcon sucked - did it right after the presses and really didn't have much in the tank.
15 pvc OHS
10 dive bombers
5 pullups
Oly programming:
Power snatch from power position (no movement, just from static start)/OHS complex
3 P.S. + 3 OHS after 3rd P.S. rep x 5
125# (can try 130-135# next week)
Push press
3x10x125# (try 130-135 next week)
Squat (oly/high bar)
3x10x215# (can probably do 225# next week)
Press
3x10x100# (102 or 105# next week)
Metcon:
45 sec on/ 15 off
95lbs
thruster
sdhp
push jerk
OHS
front squat
Metcon sucked - did it right after the presses and really didn't have much in the tank.
Sunday, February 7, 2010
2/7/2010
Short on time today, just wanted to get squats in.
WU: DROM, dynamic stretching, PVC OHS
Squats (LBBS):
1x5x360
1x4x360
1x5x360
Note really sure what happened on 5th rep of 2nd set other than I was just really tired from moving that heavy weight.
Never tested bench press 1RM before, so decided to just do that since I was tight on time.
1x5x135
1x3x185
1x2x215
1x1x245
1x1x265 (PR)
Left hamstring felt very tight / almost tweaked after that attempt, so called it a day. I doubt I had 275 in me today anyway, and was happy with 265. (Body weight of 247 this morning).
WU: DROM, dynamic stretching, PVC OHS
Squats (LBBS):
1x5x360
1x4x360
1x5x360
Note really sure what happened on 5th rep of 2nd set other than I was just really tired from moving that heavy weight.
Never tested bench press 1RM before, so decided to just do that since I was tight on time.
1x5x135
1x3x185
1x2x215
1x1x245
1x1x265 (PR)
Left hamstring felt very tight / almost tweaked after that attempt, so called it a day. I doubt I had 275 in me today anyway, and was happy with 265. (Body weight of 247 this morning).
Saturday, February 6, 2010
2/6/2010
WU:
jump rope, drom, dynamic stretching
2 rounds of: 15 air squats, 10 pushups, 1 min jump rope
Oly programming:
Power Clean (from static start at power position)
135#x5x3 (weight x reps x sets)
Clean Deadlift
165#x10x3
Clean Shrug (from floor)
165#x10x3
Stiff-Legged Clean Deadlift from high/power position lowering as far as possible and back up
165#x10x3
Metcon:
21-15-9
20lb wallball
20" boxjump
4:05
jump rope, drom, dynamic stretching
2 rounds of: 15 air squats, 10 pushups, 1 min jump rope
Oly programming:
Power Clean (from static start at power position)
135#x5x3 (weight x reps x sets)
Clean Deadlift
165#x10x3
Clean Shrug (from floor)
165#x10x3
Stiff-Legged Clean Deadlift from high/power position lowering as far as possible and back up
165#x10x3
Metcon:
21-15-9
20lb wallball
20" boxjump
4:05
Thursday, February 4, 2010
2/4/2010
WU:
2 mins jump rope, DROM, dynamic stretching
2 rounds: 15 OHS, 10 pushups, 5 pullups, 10 situps
Oly Programming:
Muscle snatch from power position (static start)
3x10x95#
Snatch Pull (just shrug, no high pull) from hang
3x10x115#
Snatch DL
3x10x115#
Stiff-legged snatch DL, start from top and lower until back can't stay straight
3x10x115#
All above done with hook grip.
Metcon:
20 kb swings, 24kg
10 box jumps, 20" box
15 kb sqings
5 box jumps
50 double unders
5 box jumps
15 kb sqings
10 box jumps
20 kb swings
7:20ish
2 mins jump rope, DROM, dynamic stretching
2 rounds: 15 OHS, 10 pushups, 5 pullups, 10 situps
Oly Programming:
Muscle snatch from power position (static start)
3x10x95#
Snatch Pull (just shrug, no high pull) from hang
3x10x115#
Snatch DL
3x10x115#
Stiff-legged snatch DL, start from top and lower until back can't stay straight
3x10x115#
All above done with hook grip.
Metcon:
20 kb swings, 24kg
10 box jumps, 20" box
15 kb sqings
5 box jumps
50 double unders
5 box jumps
15 kb sqings
10 box jumps
20 kb swings
7:20ish
Wednesday, February 3, 2010
2/3/2010
Balled in a new league.
It's pretty fun and sometimes hilarious to be a relatively explosive and strong (for me) 6'6" 250lb dude when a skinny fat 6'4" 200lb dude is guarding me & vice versa.
It's pretty fun and sometimes hilarious to be a relatively explosive and strong (for me) 6'6" 250lb dude when a skinny fat 6'4" 200lb dude is guarding me & vice versa.
Tuesday, February 2, 2010
2/2/2010
Tuesday programming will probably be volume for the next few weeks.
WU: dynamic stretching, DROM, 500m row
2 rounds
15x 16kg KB swings
15 air squats
15 pushups
Oly programming:
Power snatch from power position (no movement, just from static start)/OHS complex
3 P.S. + 3 OHS after 3rd P.S. rep x 5
1st set 135#, this was very tough from static start though so went down in weight
sets 2-5 115# (can try 120# next week)
Push press
3x10x115# (can probably do 125# next week)
Squat (oly/high bar)
3x10x205# (can probably do 215# next week)
Press
3x10x95# (stay here or try 97# next week)
Metcon:
5 rounds for time (but didn't keep time)
5 pullups
5 clapping pushups
5 V-ups
WU: dynamic stretching, DROM, 500m row
2 rounds
15x 16kg KB swings
15 air squats
15 pushups
Oly programming:
Power snatch from power position (no movement, just from static start)/OHS complex
3 P.S. + 3 OHS after 3rd P.S. rep x 5
1st set 135#, this was very tough from static start though so went down in weight
sets 2-5 115# (can try 120# next week)
Push press
3x10x115# (can probably do 125# next week)
Squat (oly/high bar)
3x10x205# (can probably do 215# next week)
Press
3x10x95# (stay here or try 97# next week)
Metcon:
5 rounds for time (but didn't keep time)
5 pullups
5 clapping pushups
5 V-ups
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