6.15.2010

WU: DROM, dstretching, ohs, light kb swings

Oly Programming:
Elbow felt just ok after snatch warmup. Not 100% pain free, but good enough to snatch up to 85%.

Snatch
(75%x1, 80%x1, 85%x1) x 3
185, 195, 205
made all reps except for very last 205. 

Clean + Jerk
(75%x1, 80%x1, 85%x1) x 2
205, 225, 235, 215, 225, 235

Front Squat
90%x1x2 - 305
85%x1x2 - 290

Gym was like a billion degrees and 95% humidity, which made things a lot tougher than they should have been. 

Extra/accessory work:
Chinups/curls:
3x3 chinups
3x6x45# each arm dumbbell curls - I have no idea how much to do on these, just did something that was easy. Might have to curl KBs if I want to go heavier than this, not sure my gym has heavier dumbbells. 

On the advice of a coach & a PT, will probably continue to get in chinups and curls as much as possible and see how it affects my elbow and ROM (right now hyperextends too easily).

6.14.2010

ultrasound + ART on left elbow area (session 2)

To be honest, I don't know if ART is helping or not. When I'm getting the treatment, it feels like it's helping a lot and I'm 100% pain free. Then I ice and leave and about an hour later (i.e. now) it starts to hurt, again only with full and active extension.

Have another ART appointment on Wednesday. I'll at least go to that one, but will reevaluate how things are going at that time.

6.13.2010

WU:
dynamic stretching, drom

Open gym:
1rm back squat, then 90%x2x6

warmups, then
315x3
365
385
405
415 (PR)
420 (PR high bar)
425 (F)

90%x2x6 - 380

Jerk form work
jerk from high bar position on toes
pvc x 5 x 2
(lbs)
45 x 5 x 3
75 x 3 x 2
95 x 3 x 2

6.12.2010

WU:
drom, dynamic stretch, KB swings, situps, pushups

Oly Programming:
Work up to 3 attempts at both lifts

Snatch
205 - power snatch
225 (F) - didn't drop at all, but pulled it v high
245 (F) - pulled it high enough and lost it behind, elbow with injury was feeling good and just wanted to go for a PR

Clean + Jerk
265
275
285 (pressout)

Front Squat
95% x 1 x 5
325#

6.10.2010

WU:
DROM, dynamic stretching, air squats, situps, ring rows

Oly Programming:
Clean + Jerk
Work up to heavy single. 
45x5
135x5
185x3
215x2
235
245
265 (pc)
275
280 (pc, pressout jerk)

90% of that x 2 - 255#
85% x 2 - 240#
80% x 2 - 225#

Snatch
80% x 1 x 5 - 195#
Added a sixth rep and missed it forward. 
Was feeling no pain in my elbow during light warmups, so went ahead and snatched up to 195#. I typically haven't had any pain at these lighter weights anyway, so it was no problem. Gonna try to get in another ART + ultrasound session Friday and hope this heals up within a week or so.

6.9.2010

Had my first ART + ultrasound on my left elbow today. Felt miraculously perfect for an hour or so after, now feels meh again. Hopeful that this will help though and allow me to finally snatch without pain again. Planning at least a couple more treatments next week.

6.8.2010

WU:
DROM, dynamic stretching, jump rope
10 inchworms + pushups
some sort of squat and roll back thing

Oly programming:
Power Snatch - find heavy single (subbed snatch pull)
up to 205#
85% power snatch + full snatch (subbed two snatch pulls) x 5
175#

Power clean - find heavy single for day
275# (failed 305#)

Power clean + jerk
85% of that x 5
225#
Did push jerk, my left hip hurts from jerking the other day for some reason.  It's not too bad, it already feels a lot better and it will probably be better within a few days I hope. 

Front Squat
Heavy Single for day
275#
305#
325# (previous PR)
335# (PR)
345# (F)

6.6.2010

WU: DROM, dynamic stretching, PVC cleans

Just wanted to work on finding a heavy clean single, not necessarily 1RM. 

Clean
45x10
95x5
135x5
185x3
225x2 (one power clean, one full clean)
255x1 (power clean)
275xF
275x1 (Power clean, previous PR power + full clean)
285x1 (PR full clean, ugly wide landing wtf)
300xF
300x1 power clean (PR) - planned on full clean, just pulled it high as ****. I don't know.
305xFx2

Squat
225x5x2
Felt just terrible, tired, beat up so just quit here for the day.

6.5.2010

Went up with another lifter from my gym to see the most experienced WL coaches in the Chicago area. Worked snatch and jerk. 

Snatch balance
20x3x3
30x3x2
40x3

Snatch from mid-thigh (power position)
20x3
30x3
40x3
50x3

Snatch from knee (hang)
50x2

Snatch DL to hips then back down and full snatch
50x2

Snatch
60x3
70x2
80x1 (took note of move bar quicker into 2nd pull)
85x1
90x1
95x1 - note to not come up on toes so much through 2nd pull
100xF (left elbow pain again... ffs)
Overall got notes that my form, at least at these lighter weights, was solid. 

Since my elbow hurt, just worked off the floor
Snatch deadlift
80x3x4

Also did jerk work. 

1/2 jerk (start on toes in position of just pushed, bar just below eye level)
20x3
40x3x3

Jerk off blocks
50
70
90x3
100x2x4 - took a ton of notes, gist of which are 
-I tend to strike with my front foot first, work on simultaneously 
-balance weight more toward back foot (still more toward front foot, but less than I do now)
-step back halfway with front foot first when recovering
-more bend in rear leg
-practice half jerk and jerk w/ 5 presses at bottom of jerk to work on balance

Overall 2.5 hours of coaching for $25. Sick value. 

Also lifted next to 4 (female) lifters, at least two of whom are lifting on Saturday at nationals. So fast and good.

6.3.2010

WU:
jump rope
drom
dynamic stretching
pvc ohs
dive bombers
pushups

Oly Programming:
Snatch
heavy single for day
165#x2
195#x1 (Power Snatch)
215#xF
215#x1
225#xFx2 - I was landing super ridiculously wide and weirdly favoring my recovering elbow. I don't really know wtf was going on, but I was seriously sucking today. 

then 90% of that x 1 x 2(?) - 195#, I think it was 2 reps, but I don't remember 
85% x 1 x 2 - 185#
80% x 1 x 2 - just worked at 185# again

Clean and Jerk
80% x 1 x 5 - 220# these felt heavy as well (as compared to Tuesday)

Front Squat
90% x 1 - 305#
85% x 2 x 2 - 290#

Weighted Situps
45# bar x 35 situps

6.1.2010

WU: pushups, wallball, lunges, sit-ups

Oly programming:

Snatch
80% x 1 x 5 - 195#
Caught snatches for the first time in a couple of weeks. Elbow felt ok, maybe 90%. Felt really fast today, even though I probably still looked slow and too tall. Stayed active through third pull and that helped.

Clean and jerk
80% x 1 x 5 - 220#
unremarkable. Felt fine

Front squat
Work up to heavy single
5x135#
3x185#
225
275
305
325 (pr?)
340 (f)
325 felt easy and fast, not sure what happened at 340. It was like 400 degrees in the gym and I was pretty beat.

Metcon/aerobics:
Situps
(135 lb bar for all of the below)
15 deadlift
Situps
15 front squat
Situps
15 push jerk
(Situps while partner works)

All sets were unbroken. Did approximately a million situps.

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.

4.29.2010

WU:
DROM, dynamic stretching, bunch of kb cleans and presses (16kg) and pushups.

Oly programming:

Clean
75%x2x4
225#

Snatch Balance
85%x3x4
200#
failed 3rd rep on second set and right hand and knuckles felt weird on last set so cut it short on one rep. On the plus side my left elbow felt ok. Had another chiro treatment on it before today's oly.

Push press
90%x3x3
235#
last set I reracked it weird and dropped it because my wrist felt off after first rep. Wrist was fine, but I just called it there. Felt beat up today.

Metcon:
15 wall ball
9 knees to elbows
12 wb
12 kte
9 wb
15 kte
4:30 something or other

4.27.2010

Got a chiropractic adjustment (back and neck) and some massage/ultrasound on my elbow before oly.  Not sure how effective this will be, but my elbow has not felt better over two weeks. I think I strained a tendon in my elbow.  Hopefully just takes another couple of weeks to heal.

WU:
2 min jump rope
DROM, Dynamic stretching
10 (clean) deadlift, 10 hang power clean, 10 OHS complex
1 round with 45lb bar, 1 round with 95lbs (neither for time)

Oly Programming:
Snatch
75%x2x4
175#
Elbow felt ok.  This would be the movement that would test it.

Jerk off Blocks
84%x3x2
84%x2x2
235#

Back Squat (HBBS)
90%x2x4
355#
These felt heavy today

Metcon:
tabata mash up
95lb push press alternating with 20" box jump, no rest between rounds (well just the 10 second rest).

My push presses were something like 13/13/13/8/8/10

My box jumps were something like 10/10/8/7/6/8

4.25.2010

WU: DROM, dynamic stretching, burgener wu, light c+js

Open gym (not our oly programming, just some max attempts and jerk work):

Clean + Jerk
light warmups
185# x 2 x 1
205# x 1 x 2
225# x 1
235# x 1
245# x 1 (slight pressout on jerk)
255# x F jerk
255# x 1 (PR on jerk)
265# x 1 (slight pressout)
275# x 1( pressout, 10# PR on clean)
275# x F x 3
245# x 2 (F jerk on both)

Jerk off blocks
245# x F
245# x 1
285# x F x 6

Back Squat (HBBS)
285# x 1
315# x 1
345# x 1
365# x 1
385# x 1
395# x 1 (PR)
405# x F
Planned on doing doubles at 90%, just ran out of time.

4.24.2010

WU:
DROM, dynamic stretching
3x10 of ea of
PVC OHS
inchworm with a pushup at eash extension
light KB swing (I think I used 16 or 24, don't remember)

Oly programming:
Snatch
60% x 2 x 1 - 145#
65% x 2 x 1 - 155#
70% x 1 x 2 - 170#
75% x 1 x 2 - 185#
All easy. Left elbow still hurts though, and right wrist was aggravated as well.

Clean & Jerk
60% x 2 x 1 - 185#
65% x 2 x 1 - 195#
70% x 1 x 2 - 210#
75% x 1 x 2 - 225#
Jerk felt fine today. Cleans obv easy at this weight, concentrated on not jumping forward.

Back Squat (HBBS)
77% x 2 x 4 - 325#

4.22.2010

Weight 257, holding steady around 255-258 for the most part.

WU:
2 min jump rope, DROM, dynamic stretching
5-7-9, 3 rounds not for time
inchworm walk out to a pushup
pullups
pvc ohs

Oly programming:
Mid-Hang Clean (power position)
75%x2x4
195#

Clean High Pull
78%x3x4
235#

Push Press
79%x3x4
225#

Metcon:
Three rounds for load and time of:
Back Squat, 3 reps
10 Ring dips (I subbed ring pushups, near ground, since my current max ring dips are 3-4 reps)

I did 325# (high bar) / 3:03
I didn't really push the back squats, was more worried about form/setup.

4.20.2010

WU:
2 min jump rope
drom, dynamic stretching
with a 24kg KB, not for time
3 presses R arm, 3 presses L arm, 6 goblet squats, 9 swings
3 rounds

Oly Programming:
Snatch from Power Position (Mid-Hang Snatch)
65%x2x4
155#
easy, elbow felt iffy but ok to do these

Jerk off blocks
75%x2x4
215#
easy for once

Clean Pull
83%x3x3
245#

Back Squat
80%x2x5
315#
easy

Metcon:
AMRAP in 7 minutes
5 45# DB thruster right hand, 5 45# DB thruster left hand
7 pushups
9 box jumps
Did 30" box jumps first round, subsequent rounds did 20" because I don't like to fall and injure myself.
4 rounds + 5th round of thrusters + 5th round of pushups
Didn't feel very fast.

4.19.2010

WU:
DROM, dynamic stretching
21-5-9, not for time
Air squats
Pushups

Crossfit programming:
power clean:
65% x 4
185#
75% x 2 x 3
205#
Easy.

front squat
80% x 3 x 3
265#
Easy.

Metcon:
tabata mash-up - for max reps: 20 on / 10 off - 24 total intervals
overhead walking lunge, 45lb
strict pull-up
sit-up

170 total reps.

4.15.2010

WU: DROM, dynamic stretching, pushups, dive-bombers, partner wallball, jump rope

Clean
84% (?) x 2 x 4
245#

Snatch Balance
Was supposed to be something like 80% x 3 x 2, x% x 2 x 2
But my left elbow was still messed up and hurt after one set of
190# x 3 x 1

So added one set of 135# x 3 x 1 heaving snatch balance, but that hurt too so just moved on.

Push Press
225# x 3 x 5
I don't recall the percentages, and I think it was 5 sets, but may have been 4.

Front Squat Ladder
Using ~75% of 1RM, do one front squat the first minute, two the second, etc. up to 10 if possible. You can rest the bar in the rack if needed mid-minute, you can rack the bar between rounds as well.

I used 255#

I did 1-2-3-4-5-5 (fail, should have gotten 6)

I tried to game the round of 6 and do 2-2-2, but I didn't leave myself enough time at the end of the minute. Dumb. I never try to game these things, I don't know why I did on this day.

4.13.2010

WU: drom, dynamic stretching, jump rope, 10 inchworms + 2 pull ups every one, 2x5 tuck handstand to handstand.

Oly programming:
Snatch
75% x 2 x 4 - 175#

Jerk off blocks
84% x 2 x 4 - 225#

Clean Pull
93% x 4 x 5 - 245#
I'm probably inadvertently sandbagging my cleans, just like I was my snatches.

Metcon:
3 rounds
Partner resisted banded (around waist) run 50m + 15 jumping (air) squats immediately after, rest a few seconds, then hold band for partner's run

4.11.2010

WU: DROM, dynamic stretching, lots of pvc/bar/light snatches

Snatch 1RM attempts (previous PR was 200# on 1.21.2010, haven't tested 1RM since then)
45# x 5
75# x 5
95# x 5
135# x 3
155# x 2
185# x 1
195# x 1
205# x 1 (PR)
215# x 1
225# x 1(close to or maybe a fail)
225# x 1 (PR)
235# x F x 2
235# x 1 (PR)
Tweaked my left elbow a little on the last rep. Obv very happy with the PR.
Video of all snatches 185#+
Video of 235#

Front Squat (haven't tested in a long time/ever)
135# x 5
185# x 5
225# x 5
255# x 2
275# x 1
295# x 1 (PR)
315# x 1 (PR)
325# x 1 (PR)
Video of above two lifts
330# x F
90% x 2 x 5 - 295#

4.10.2010

WU:
DROM, dynamic stretching, jump rope, inchworms + pushups, dive bombers, pullups

Oly Programming:
Snatch
75% x 2 x 2 - 160#
80% x 1 x 3 - 170#

Snatch Push Press
85% x 4 x 3 - 185#
85% x 3 x 2 - 185#

Back Squat (HBBS)
85% x 4 x 5 - 335#

4.8.2010

WU:
DROM, Dynamic Stretching
15-10-5 (not for time)
PVC OHS, pushups, 24" box jumps

Oly programming:
Muscle Snatch:
75% x 3 x 2 - 135#
78% x 3 x 2 - 145#

Clean & Jerk
75% x 2 x 2 - 205#
80% x 1 x 3 - 220#

Snatch Deadlift
110% x 4 x 5 - 245#

Metcon:
12-9-6-3
Pullups
135lb HBBS

4.6.2010

WU: Jump rope, DROM, Dynamic stretching, Jump rope
15-10-5, not for time, 20 lb wallball, leisurely lunge in place while partner does wallball

Oly Programming:

Snatch off blocks (above knee)
73% x 3 x 2 - 155#
73% x 2 x 2 - 155#

Clean Pull
90% x 5 x 5 - 245#
Had some sort of epiphany after two sets and really "jumped" the bar up much better on the last three sets.

Back Squat (HBBS)
88% x 3 x 3 - 345#
I'm not going to say this was easy, but it was easier than I thought it was going to be.

Metcon:
Tabata (20/10), alternating 32kg kb swing straight into knees to elbows
6 mins total (Wait, 5 mins total? I don't remember.)
About 8 KB swings per round, 7 last
About 6 KTE per round, 5 then again 6 at the end.

4.5.2010

WU:
Row 400
15 pushups, 15 air squats
Clean Progressions, a bunch of cleans and jerks with just the bar

Crossfit Programming:
1. clean & jerk
80% x 2 x 2 - 215# Jerked 2nd rep of 2nd set into my chin. Ugh.
85% x 1 x 2 - 225# Pressed out 2nd jerk. Lame.

2. Front squat 3rm
275# x 3 went up pretty easily, ran out of time to try higher. Probably have 10-20# more in me.

3. 10 total intervals: 30 on / 30 off - alternating movements
strict pull-up
strict ring dip
PUs: 8/5/4/4/3
Ring Dips: 4/1/1/1/0

4/3/2010

Tired today.

WU:
DROM, jump rope, 10 PVC OHS, 10 spiderman pushups, jump rope, 10 PVC OHS, 10 dive bombers

Oly Programming:

Muscle Snatch
70% x 5 - 115#
75% x 3 x 2 - 125#
78% x 3 - 135#
Wasn't really sure what my 1RM muscle snatch was, so just did something reasonable.

Clean and Jerk
70% x 3 x 3 - 185#
75% x 2 x 3 - 200#
Tired during these.

Front Squat
85% x 4 x 5 - 235#
Probably should have done a little bit more, but again haven't tested 1RM in a while. I was estimating off of 275#, but I'm guessing it should be more in the range of 295-315.

7, 5, 4 deadhang pullups at end

4/1/2010

WU:
Dynamic Stretching, DROM
10-7-5, not for time
pvc ohs, situps, pullups

Clean off Blocks (above knee)
70% x 3 x 4 - 185#

Clean High-Pull
84% x 3 x 5 - 225#

Snatch Balance
75% x 3 x 2 - 155#
80% x 3 x 3 - 165#
One miss in there somewhere. Otherwise fine, but my right wrist had some pain.

Metcon:
AMRAP
10 x 24kg kb swings
5 power snatches, 115lbs

With a partner, I started on swings and whoever was doing the swings had to wait for whoever was power snatching. I think metcon snatches like this mess with my form, obv. Which is dumb.

4.5 rounds

3/30/2010

WU:
DROM, dynamic stretching, jump rope
20lb med ball: 12-9-6 pushup, deadlift, push press toss

Oly Programming:
Jerk off Blocks
78% x 3 x 3 - 215#
81% x 3 x 2 - 225#

<3 blocks

Clean Pull
100% x 3 x 5 - 265#

Back Squat (HBBS)
86% x 4 x 5 - 325#
Felt good, hips a little bit tight.

Metcon:
For time: (a scaled cffb metcon)
75 Push Ups (was 100, but I was running late on squats and rushed them a little, so my coach said do 75)

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately broad jump 10m. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and 10m broad jumps must be completed.

4 sets of broad jumps, 6:20 total

3/28/2010

WU:
Dynamic Stretching, DROM, PVC Burgener WU, light snatches

Oly Programming:

Snatch
70% x 2 - 140#
75% x 2 - 150#
77% x 1 x 2 - 155#

Clean & Jerk
70% x 2 - 185#
75% x 2 - 200#
77% x 1 x 2 - 205#

Snatch Shrug
105% x 6 x 5 - 210#

RDL
60% (of clean) x 6 x 5 - 160#

Deadhang pullups
15 (sets) x 2

3/27/2010

WU: DROM, Dynamic Stretching, light PVC OHS sets, LBBS with bar

Crossfit Total: 3 attempts at each of:

back squat - 1 rep max
press - 1 rep max
deadlift - 1 rep max

Warmed up each approprately, here are my attempts:

Squat (LBBS):
1st: 415 (PR)
2nd: 435 (PR)
3rd: 455 (F) - got out of hole and just got stuck about halfway up... I have this weight, I think. Just not today.

Press:
1st: 195
2nd: 200 (PR) - Nice surprise.
3rd: 205 (F)

Deadlift:
1st: 505 (F) - Really just wobbly and got too far back on my heels. Again, I have this weight, just not today.
2nd: 495 (PR) - So solid compared to the 505 attempt, I don't really know what's up with that.
3rd: 505 (F) - Tired and didn't even break it that far off of the platform.

Crossfit Total: 1130 lbs

+115lbs over 12.5.09, so I'm happy with that.

3/25/2010

WU:
DROM, dynamic stretching
3 rounds (not for time):
24kg KB swings
10 PVC OHS
10 spiderman pushups

Oly Programming:

Power Clean
70%x3x5
195#

Snatch High Pull
70%x3x5
145#

Snatch Balance
65%x3x5
135#

Metcon:
10-8-6-4-2 (w/ 95lb barbell)
deadlift
power clean
thruster
5:41

3/21/2010

WU:
DROM, Burgener WU, PVC snatches, light snatches

Oly Programming:
Snatch
80% x 1 - 160#
82% x 1 - 165#
84% x 1 - 170#
87% x 1 - 175#
84% x 1 - 170#
82% x 1 - 165#

Clean & Jerk
80% x 1 - 210#
82% x 1 - 215#
84% x 1 - 225#
87% x 1 - 230#
84% x 1 - 225#
82% x 1 - 215#

Clean Shrug
113% x 6 x 5 - 300#

Press
1 x 3 x 135#
1 x 2 x 155#
1 x 1 x 185#
1 x 1 x 190#
1 x 1 x 195# (PR)
1 x F x 200#

3/20/2010

WU:
1 min light 20" box jump
DROM, Dynamic stretching
10 pushups
5 deadhang pullups
1 min light 20" box jump
10 pushups, 5 deadhang pullups
1 min light 20" box jump

Oly Programming:
2-position snatch (floor, mid-thigh)
77% x 2 sets - 150#
81% x 3 sets - 160#

Snatch pull
98% x 3 x 5 - 200#

Snatch push press
81% x 3 x 3 - 165#

Back squat (oly/hbbs)
85% x 4 x 5 - 315#

3/19/2010

Back from vacation. Feel good and well rested.

WU:
800m light run
DROM, dynamic stretching
3 rounds of:
3 reps of ea DL/Hang power clean/front squat/push press complex (45lbs/95lbs/125lbs)
10 pushups
10 back extensions

Box's Strength Programming:
Deadlift 1 x 5 @ 75%
375#

Deadlift 1 x 3 @ 85%
425#

Deadlift 1 x 1 or more @ 95%
475#x3 (Sweet, 500+ should be no problem now, hopefully.)

Metcon:
3 rounds for max reps/calories
C2 row - 1 minute
rest 30 seconds
power clean & jerk - 1 minute
rest 30 seconds
abmat sit-up - 1 minute
rest 30 seconds

190 total reps/calories, 155lb clean and jerks.

3/17/2010

On Vacation, so this is an abbreviated workout:

WU: DROM, Dynamic stretching,
Renegade DB rows: 2x5(each arm): 2x50lbs

The hotel gym was terrible... the first barbell literally broke when I loaded plates, and the second looked shaky so I didn't want to load more than 2x45lb plates.

Front Squat
3x10x135lbs

Press
3x5x160lbs

DB Snatches
1x10x50lbs (each arm)

25 pushups

Hey, I was on vacation.

3/11/2010

I have a cold, but felt ok today, considering.

WU:
Jump rope, DROM, Dynamic stretching

Oly Programming:
Power Clean + Clean
75% x 4 sets - 205# - these felt easy/good.

Clean High Pull
78% x 5 x 2 - 205#
78% x 4 x 3 - 205#

Snatch Balance
70% x 3 x 2 - 140#
75% x 3 x 2 - 150#
80% x 3 - 160# - first 4 sets felt a little off, 5th set felt easy as I focused on staying more upright with my torso/chest high.

Metcon:
20s on/10s off, 3 rounds
L-hang from rings (arms above) - first round only held L for about 10s, after that tuck-sit
handstand hold (against wall)
125lb OHS (was supposed to be 115, whatever. Got 6-8 per round or so)

3/9/2010

Weighed 258.5# this morning and my crap BF meter said 16.1% bodyfat. This seems low, or at least I feel/look fatter than that.

Had a sub coach today.

WU:
DROM, Dynamic Stretching, 10 OHS with PVC + 3 sots OHS grip presses per OHS
2 rounds of stuff that is harder now that I weigh more:
5 deadhang pullups
5 HSPU (subbed feet on a box)
10 situps (ok these aren't harder)

Oly programming:

Power Snatch + Snatch
75% x 4 sets
150#
Felt easy.

Snatch Deadlift
100% x 7 x 2
100% x 5 x3
used 215# even though my snatch 1RM is currently 200#. Tried wrist straps for a few rounds, but I'm not really used to using them. I think they will be helpful though, as snatch grip is really hard on my hands after a while.

Clean Pull
96% x 5 x 3 (should have been 5 x 5, but got cut short because of metcon)
255#

Metcon:
15-12-9
105# thruster
pullups
burpees

11:30 something. Did not like this one, was just too much volume after lots of weight volume.

3/7/2010

Open gym day, made this another oly day using programming from what we're currently doing.

WU:
DROM, Dynamic Stretching, Burgener WU w/ PVC

Oly Programming:
Snatch
70% x 3 - 140#
75% x 2 - 150#
80% x 1 - 160#
85% x 1 - 170#
80% x 1 - 160#
75% x 1 - 150#

Clean and Jerk
70% x 3 - 185#
75% x 2 - 200#
80% x 1 - 210#
85% x 1 - 225#
80% x 1 - 210#
75% x 1 - 200#

Clean Shrug
110% x 6 x 5 - 295#
Dropped the last rep of the 4th set on my left shin, got lucky that it will probably just be a bad bruise.

RDL
68% (of clean) x 8 x 5 - 180#

I added press as well, was not part of programming but had some extra time at the end.

Press
3 (sets) x 5 (reps) at 155#

3/6/2010

Weighed 255 this morning.

WU:
DROM, Dynamic Stretching
15-12-9
PVC OHS
16kg KB deadlift
16kg KB swing
-cut the above a little short because my low back is still tight/whatever from Monday

Oly Programming:
3-position snatch (floor, knee, mid-thigh)
70% x 3 x 3 - 140#
75% x 3 x 3 - 150#

Snatch Pull
93% x 5 x 5 - 185#

Back Squat (HBBS)
65% x 5 - 235#
70% x 5 - 255#
74% x 4 - 275#
80% x 3 x 2 - 290#

No Metcon. Did 3x5 chinups instead.

3/4/2010

WU:
DROM, dynamic stretching, 2x1-2min jumprope, 3X10 pushups, partner 20lb wallball (squat + also distance underhand toss)

Oly Programming:
1 Power Clean + 2 full cleans complex
70% x 2 sets
185#
75% x 3 sets
200#

Snatch High Pull
73%x5x3
145#
78%x5x2
155#

Snatch Balance
65%x3x2
135#
70%x3
140#
75%x3x2
150#

Metcon:
15-10-5
Pullups
32kg x 2 KB Push Press
All sets were broken into multiple sets, but I finished. Push presses were hard at the end and failed a few reps, but was able to re-clean and finish.

3/3/2010

Played basketball. Had a weird tightness along my right ankle and up through the right side of my leg. Will have to keep an eye on that. It's not necessarily painful, just intensely uncomfortable. This doesn't happen at crossfit/oly/etc, just when playing bball, so I think it might be my shoes (?).

3/2/2010

WU:
DROM, Dynamic Stretching, jumprope, air squats, jumping air squats, dive bombers, pushups, spiderman pushups

Oly programming :
Snatch Complex: 1 power snatch + 2 full snatches = 1 rep
70%x2sets
140#

75%x3sets
150#

Jerk
75%x3x5
185#

Clean Pull
93%x5x5
245#

"Metcon":
15-12-9
24" box jump
pullups
4:51

3/1/2010

WU:
Lunges w/ twist, Inchworm, broad jump

Strength:
Bsed this off of 90% of my 1RM since I'm coming off being sick this weekend and not feeling 100%

Back Squat 1 x 5 @ 65%
255#

Back Squat 1 x 5 @ 75%
295#

Back Squat 1 x 5 or more @ 85%
335#x10reps

3 rounds for total time:
7 hang squat clean, 135lb (85lb)
21 deadlift, 135lb (85lb)
rest 90 seconds
Smoked 1st 2 rounds super fast and couldn't even clean the weight after 3 reps in the last round, my hips and back just were 100% smoked.

4 sets for max reps:
burpee - 30 seconds on / 30 seconds off
Just stretched instead of doing this. Meh.

2/27/10

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#

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

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.

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.

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

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.