5.29.2010

WU:
DROM, dynamic stretching, pushups, ring rows (no PUs 'til elbow feels better), situps, pv OHS

Oly Programming:
Front Squat
80% x 4 x 3 - 275#

Snatch Pull (Power Snatch was programmed, but I'm not snatching for now due to my left elbow)
70% x 3 x 1 - 170#
72% x 2 x 2 - 175#
76% x 2 x 3 - 180#

Power Clean + Jerk
72% x 3 x 1 - 200#
76% x 3 x 4 - 210#

5.27.2010

WU:
DROM, dynamic stretching, box jumps, pushups, air squats

Oly programming:
Back Squat (HBBS)
88%x2x2 - 355#
92%x1x4 - 375#

Jerk off blocks
86%x3x1 - 235#
88%x2x2 - 240#
90%x2x1 - 250#
Jerks actually felt good today.

Snatch Shrug
115%x2x4 - 280#

5.25.2010

WU:
Drom, dynamic stretching,
15-12-9
Wallball
PVC sots press
Situp

Oly programming:
Front squat
88% x 2 x 6 - 300#
tough

Clean and jerk
74% x 2 x 2 - 215#
78% x 2 x 2 - 230#
2nd clean in ea set was very tough.

Clean pull
100% x 3 - 305#
110% x 3 x 3 - 335#

Just a really brutally hard day. I don't know what else to say.

5.23.2010

WU: drom, dynamic stretching, PVC ohs, 3 min row

Felt like crap so just went in to squat. Did more squat warmups than usual and settled on

Squat (HBBS)
5x2x345#

5.22.2010

Did about 30 mins of foam rolling yesterday and then again for about 20 mins before today's session.

WU:
jump rope, 10 pushups, 10 front squats w 20lb wallball, 2 rounds
more jump rope
15 wallball shots

Oly Programming:
Squat (HBBS)
92%x1x5 - 375# (easy)

Clean
70%x3x1 - 215#
74%x3x2 - 230#
78%x3x1 - 240# (last ones were v hard)

Snatch shrug from riser (~3-4" deficit)
110%x3x3 - 265#
115%x2x3 - 280# (had to really fight to keep upright, these were tough too)

5.20.2010

Heard this quote on the way home from the gym.  "Whatever you do in life will be insignificant. but it is very important that you do it anyway." -Gandhi

WU:
DROM, Dynamic stretching
3 rounds of 10 KB deadlifts (24kg kb), 8 swings (american), 6 dive bombers

Oly Programming:
Front Squat
80%x3x1 - 275#
85%x3x2 - 290#
90%x1x3 - 305#
The 90%s felt good and quick. 

Jerk off blocks
80%x2x3 - 225#
85%x2x3 - 235#
These felt heavy and I was slow.  

Clean Pull
100%x3x2 - 305#
100% + 20lbs x3x3 - 325#
Heavy but doable... I felt like the 325# was a weight I could maybe clean if fresh.

5.19.2010

Quick session.

DROM, dynamic stretching, some mobility stuff

Squat (HBBS)
3x3x345#

Press
1x4x175#
2x3x175#

Face pulls, neutral grip
8x22.5
8x52.5
8x72.5
3x10x97.5

5.18.2010

WU:
DROM,  dynamic stretching
10-8-6-4-2
20lb wallball
pushup with one hand on the ball

Oly Programming:

Back Squat (HBBS)
80% x 3 x 1 - 325#
85% x 3 x 1 - 345#
90% x 1 x 3 - 365#

Snatch
80% x 2 x 1 - 195#
85% x 1 - 205# (F)
90% x 1 - 220# (F)

Pulled both high enough and caught them fine, but my left elbow is still very painful in receiving the bar and I just couldn't lock out properly.  I am going to take at least one and maybe two weeks off of catching snatches, I'll just do pulls.  Lame, but I'm not sure what else I can do at this point.

Snatch Pull
100% x 3 x 2 - 240#
100% + 20# x 3 x 3 - 260# This actually felt pretty good, except for my thumbs. 

Metcon:
Tabata mashup with 32kg American KB swings and V-ups, 4 rounds of ea. 

5.16.2010

WU: DROM, Dynamic Stretching, PVC snatches

Oly programming:
Max Snatch
Max Clean and Jerk
Max Back Squat

Snatch
40x3
60x2
70x2
80x1
90xF
90x1
100x1
105xFx4
105x1
110xFx3, very close on all 3

Clean and Jerk
70x2
90x2
100
110
115
120xF jerk
120
125xF jerk (PR power clean)
125xF
125xF jerk

Back Squat (HBBS, lbs)
135x5
225x3
275x2
315
365
385
405xF
405x1 (PR)
415xF

5.13.10

WU:
DROM, dynamic stretching
2 rounds of 10 pvc ohs, 10 situps, 10 pushups, 10 pullups (sub ring rows b/c of elbow)

Oly Programming:
Snatch
70% x 1 x 2 - 165#
75% x 1 x 4 - 175#

Clean + Jerk

70% x 1 x 2 - 195#

75% x 1 x 4 - 205#

Front Squat

90% x 1 x 3 - 305#

By the way, this is designed to taper to work to maxes on Saturday. I can't make it to the gym Sat., so will max Sunday.

Snatch, C+J, HBBS. We'll see how my elbow is feeling, hopefully it holds up ok.

Metcon:

5 rounds for time

250m row

15 KB swings (used a 24kg kb)

11:37 or something.

5.12.2010

WU:
Dynamic stretching, DROM, pvc snatches, light snatches

Oly programming:
Snatch
70% x 1 x 2 - 75kg
75% x 1 x 2 - 80kg
80% x 1 x 2 - 85kg

Clean + Jerk

70% x 1 x 2 - 90kg
75% x 1 x 2 - 95kg
80% x 1 x 2 - 100kg

5.11.10

WU: DROM, Dynamc strectching
3 rounds of
10 pvc OHS
10 pullups (subbed ring rows after first 5 b/c my elbow was sore)
10 situps

Oly Programming:
Snatch
75% x 1 x 5 - 175#

Clean + Jerk
75% x 1 x 5 - 205#

Back Squat (HB)
90% x 1 - 365#
93% x 1 - 375#
95% x 1 - 385#

Metcon:
AMRAP
5 KB snatches, right hand
5 KB snatches, left hand
5 pushups

Used 32kg KB, 7 rounds

5.8.2010

WU:
Burgener WU
DROM, Dynamic stretching,
15 and 12 reps of 32KG kb deadlift, pullups, situps

Oly Programming:
Snatch
70% x 1 x 1 - 165#
72% x 1 x 1 - 170#
74% x 1 x 1 - 175#
77% x 1 x 1 - 180#
74% x 1 x 1 - 175#
72% x 1 x 1 - 170#

Clean + Jerk
70% x 1 x 1 - 195#
72% x 1 x 1 - 200#
74% x 1 x 1 - 205#
77% x 1 x 1 - 210#
74% x 1 x 1 - 205#
72% x 1 x 1 - 200#

Back Squat
77% x 2 x 4 - 315#

5.6.2010

WU:
DROM, dynamic stretching, 2 sets of 10ea of PVC OHS and inchworm + pushup, burgener wu

Oly Programming (getting lighter this week, as we'll be going heavier the following two weeks):

Snatch
65%x2x4 - 155#

Clean + Jerk
65%x2x4 - 185#

Front Squat
80%x2x4 - 275#

Metcon:
With 3 people per team
225 situps
150 jumping squats
3rd person lunges ~10m between other two and rotates in, that person lunges, etc.

5.4.2010

WU:
DROM, dynamic stretching
15-12-9, at an easy pace
PVC OHS
pushups
situps
box jumps

Oly programming:
Snatch:
70% x 2 x 3
70% x 1
165#

Clean + Jerk:
70% x 2 x 3
70% x 1
195#

Back Squat (HBBS):
80% x 2 x 4
325#

The downside of doing my own programming yesterday is that I did the exact same thing as today, albeit heavier. I felt ok, just a little sore, probably because of being off a few days before yesterday.

Metcon:
15-12-9
2-for-1 wallball (2 squats for every one wallball throw)
32kg KB swing

I didn't note my time, but I think it was around 4:30.

5.3.2010

Checked out a 2nd gym (not my normal gym) that's convenient to my work.

WU: Dynamic Stretching, DROM, broomstick snatches

Wanted to keep things lighter, since I hadn't done much in 3 days.

Oly (own work, not coach's programming. Didn't have a good plan today):
Snatch
Weights in kg today
20x5x2
40x3 (power)
50x3
60x2
70x2
80
85
90x1x3 (F 2nd)
Stopped here, had the same tenderness in my left elbow from the strained tendon.

Clean and Jerk
60x3
80x2
100x2x3

HBBS
335#x3x4

5.2.2010

Missed yesterday's training because of a conflict and the gym was closed today. Lame.

Ran tabata sprints. Last two rounds were lol slow, but overall felt good.