CFDC
Seated box jumps 5 x 3
Box squats 5 x 3 @ 65%+
195, 210, 210, 210, 210
Sumo speed pulls 10 x 2 @ 50-60% (OTM)
185#
Toes-to-bar 3 x 15
Notes: Classic CFDC class. Seated box jumps to prime to system. Heavy box squats followed by speed pulls as accessory. My legs were toast from Saturday's Oly session, but I did the best I could. I had zero accelleration off the box on squats -- this is a major weakness of mine. I rely too much on my quads for squats, and I need to learn to engage the glutes/hamstrings much better.
Monday, October 22, 2012
Saturday 20 Oct 12
DCW
Work up to snatch opener (65kg)
Work up to clean & jerk opener (95kg)(f)
Deficit clean pulls 5 x 3 @ 85kg (standing on 45# iron plate)
Notes: This doesn't look like much on paper, but it was incredibly grueling. Performing both competition lifts on the same day is extremely taxing. My snatch at 65kg was rock-solid. Chris had me take one at 70kg, but I couldn't stabilize in the bottom. Legs were zapped by the time I moved to clean & jerk. Jerk wasn't aggressive enough. Need to drive like hell under the bar and get it back over the center of my body. I used up a ton of energy standing up out of the hole at 95kg; I had no energy left for the jerk. I'm curious to see how this goes next weekend at the NOVA Open. I'll probably open at 90kg instead, and then go from there.
Work up to snatch opener (65kg)
Work up to clean & jerk opener (95kg)(f)
Deficit clean pulls 5 x 3 @ 85kg (standing on 45# iron plate)
Notes: This doesn't look like much on paper, but it was incredibly grueling. Performing both competition lifts on the same day is extremely taxing. My snatch at 65kg was rock-solid. Chris had me take one at 70kg, but I couldn't stabilize in the bottom. Legs were zapped by the time I moved to clean & jerk. Jerk wasn't aggressive enough. Need to drive like hell under the bar and get it back over the center of my body. I used up a ton of energy standing up out of the hole at 95kg; I had no energy left for the jerk. I'm curious to see how this goes next weekend at the NOVA Open. I'll probably open at 90kg instead, and then go from there.
Thursday 18 Oct 12
CFDC
Row 1K at RPE* of 5
3.58.0; 1.59/500 meters pace (22)
Row 2K at RPE of 7
7.36.1; 1.54/500 meters pace (25)
Row 2K at RPE of 8
7.32.2; 1.53/500 meters pace (25)
Notes: I enjoyed this workout. First time working with RPE, which is rate of perceived exertion. It's not scientific, but the idea is to work at a particular effort level. For example, "8" is supposed to be uncomfortable throughout, but never approaching the redline. "10" is absolutely soul-crushing, leaving you shaking on the floor. I feel as though I can shatter my personal record of 7.29 on the 2K row.
Row 1K at RPE* of 5
3.58.0; 1.59/500 meters pace (22)
Row 2K at RPE of 7
7.36.1; 1.54/500 meters pace (25)
Row 2K at RPE of 8
7.32.2; 1.53/500 meters pace (25)
Notes: I enjoyed this workout. First time working with RPE, which is rate of perceived exertion. It's not scientific, but the idea is to work at a particular effort level. For example, "8" is supposed to be uncomfortable throughout, but never approaching the redline. "10" is absolutely soul-crushing, leaving you shaking on the floor. I feel as though I can shatter my personal record of 7.29 on the 2K row.
Thursday, October 18, 2012
Wednesday 17 Oct 12
DWC
6 x 1 hang power clean/1 high-hang clean/1 power jerk @ 70-75%
70kg
Front squats 6 x 6 @ 70%
165# (~75kg)
Core: Complete 5 rounds of:
10 Russian twists (45# bumper plate)
5 Paloff presses/side
Notes: Tons of volume for a Wednesday night. Seems like this is how it's going to be moving forward, so I better adjust quickly. Oly complexes felt heavy, even though 70kg is a moderate weight for me. No pop on the hang power cleans, no agressive pull-under on the high-hang squat cleans (and difficulty standing up out of the bottom), and no explosiveness on the power jerks. Front squats were also brutal. I'm using a 1 RM of 106kg (~233#). This may be slightly high for me judging by my difficulty last night with sets of six at 165#. Upper back was rounding badly on last two reps of each set with elbows dropping significantly.
6 x 1 hang power clean/1 high-hang clean/1 power jerk @ 70-75%
70kg
Front squats 6 x 6 @ 70%
165# (~75kg)
Core: Complete 5 rounds of:
10 Russian twists (45# bumper plate)
5 Paloff presses/side
Notes: Tons of volume for a Wednesday night. Seems like this is how it's going to be moving forward, so I better adjust quickly. Oly complexes felt heavy, even though 70kg is a moderate weight for me. No pop on the hang power cleans, no agressive pull-under on the high-hang squat cleans (and difficulty standing up out of the bottom), and no explosiveness on the power jerks. Front squats were also brutal. I'm using a 1 RM of 106kg (~233#). This may be slightly high for me judging by my difficulty last night with sets of six at 165#. Upper back was rounding badly on last two reps of each set with elbows dropping significantly.
Wednesday, October 17, 2012
Tuesday 16 Oct 12
CFDC
Complete 5 rounds of:
1 rope climb
4 Turkish get-ups (alternating)
16kg, 20kg, 24kg, 24kg, 24kg
Push press 8 x 3 (OTM) @ 155#
Metcon: Complete 6 rounds of:
6 chest-to-bar pull-ups
6 burpees
9 toes-to-bar
24 double-unders
Rest 90 seconds
Notes: The rope climb/TGU piece was more difficult than anticipated. It's not that TGUs at the weight I used are particularly difficult, it's moreso that they require focus and attention and that they take a while to perform. My leg was flopping all over the place on the initial sit-up portion of the movement and my efficiency on the rope seemed to dwindle as I got closer to the top. Felt strong on push press. OTM-style work really allows you to hone the movement without breaking down due to heavy loads. Everything was solid on the metcon with the exception of toes-to-bar. My abs broke down after the second round and I had to resort to swinging singles. This basically took away the conditioning piece from the last four rounds. Obviously need much more volume on this movement.
Complete 5 rounds of:
1 rope climb
4 Turkish get-ups (alternating)
16kg, 20kg, 24kg, 24kg, 24kg
Push press 8 x 3 (OTM) @ 155#
Metcon: Complete 6 rounds of:
6 chest-to-bar pull-ups
6 burpees
9 toes-to-bar
24 double-unders
Rest 90 seconds
Notes: The rope climb/TGU piece was more difficult than anticipated. It's not that TGUs at the weight I used are particularly difficult, it's moreso that they require focus and attention and that they take a while to perform. My leg was flopping all over the place on the initial sit-up portion of the movement and my efficiency on the rope seemed to dwindle as I got closer to the top. Felt strong on push press. OTM-style work really allows you to hone the movement without breaking down due to heavy loads. Everything was solid on the metcon with the exception of toes-to-bar. My abs broke down after the second round and I had to resort to swinging singles. This basically took away the conditioning piece from the last four rounds. Obviously need much more volume on this movement.
Tuesday, October 16, 2012
Monday 15 Oct 12
Arlington
Row 4-5 x 1K (rest 3 minutes between intervals)
Notes: Nice to be back on the rowing machine after a two-week break. Legs were definitely heavy, though. Kept the pace below 1.55/500 meters the entire time with an average stroke rate of 24. Tom and Chris prescribed just a 1K recovery row, but I was feeling anxious to get back into things. Warmed up with three rounds of 20 spider lunges, 10 PVC pipe dislocates, and 20 band good mornings. Cooled down by stretching four minutes on each hip flexor and spending a few minutes in downward-facing dog.
Row 4-5 x 1K (rest 3 minutes between intervals)
Notes: Nice to be back on the rowing machine after a two-week break. Legs were definitely heavy, though. Kept the pace below 1.55/500 meters the entire time with an average stroke rate of 24. Tom and Chris prescribed just a 1K recovery row, but I was feeling anxious to get back into things. Warmed up with three rounds of 20 spider lunges, 10 PVC pipe dislocates, and 20 band good mornings. Cooled down by stretching four minutes on each hip flexor and spending a few minutes in downward-facing dog.
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