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.
Monday, October 15, 2012
Sunday 14 Oct 12
CFDC
Snatch 1 RM
70kg(pr)
Metcon: As a team of 3, complete AMRAP in 10 minutes of:
6 chest-to-bar pull-ups
9 deficit hand-release push-ups (10kg plates)
12 kettlebell goblet squats (24kg)
Notes: This was a huge accomplishment for me. I set a goal of snatching 70kg back in January 2011 after the Baltimore Open. I power snatched 65kg at that meet and figured I'd be snatching 70kg in no time. It has taken me almost two full years to reach my goal, but it sure felt great. I knew things were going well after one of my warm-up attempts when I felt the bar launch from my hips and become weightless. It felt like my high-pulls and I tried to keep that feeling in my head the rest of the day. I hit 65kg with ease and then moved to 70kg. I have tried 70kg many times over the last few years but always fail to get under the bar. This time, I pulled violently under the bar, but still managed to miss the first two attempts, once in front and once behind. I pumped myself up and nailed the third attempt. It was easy to stand up with and it makes me think that I have more in the tank. My new goal is 75kg. Here's to hoping it doesn't take two more years to reach.
Snatch 1 RM
70kg(pr)
Metcon: As a team of 3, complete AMRAP in 10 minutes of:
6 chest-to-bar pull-ups
9 deficit hand-release push-ups (10kg plates)
12 kettlebell goblet squats (24kg)
Notes: This was a huge accomplishment for me. I set a goal of snatching 70kg back in January 2011 after the Baltimore Open. I power snatched 65kg at that meet and figured I'd be snatching 70kg in no time. It has taken me almost two full years to reach my goal, but it sure felt great. I knew things were going well after one of my warm-up attempts when I felt the bar launch from my hips and become weightless. It felt like my high-pulls and I tried to keep that feeling in my head the rest of the day. I hit 65kg with ease and then moved to 70kg. I have tried 70kg many times over the last few years but always fail to get under the bar. This time, I pulled violently under the bar, but still managed to miss the first two attempts, once in front and once behind. I pumped myself up and nailed the third attempt. It was easy to stand up with and it makes me think that I have more in the tank. My new goal is 75kg. Here's to hoping it doesn't take two more years to reach.
Saturday 13 Oct 12
DCW
Clean & jerk 5 x 1 @ 80%
80kg
Press 3 x 5 @ 125#
Clean high-pulls 10 x 2 @ 70% (OTM)
70kg
Notes: Nice first session back after the wedding. Competitors were supposed to take three singles at their opening weight, but I kept it at 80% for five singles. Cleans felt strong, but jerks felt heavy. Need to remember to allow the shoulders to bear the weight while in the rack position, not the arms. I'm much better working jerks on their own versus after a clean. Presses were difficult, most likely because I was using too much arms on the jerks. I absolutely love pulls. Focus is on launcing from high on the thigh. Then, you initiate the third pull (under the bar) while keeping the bar in close to the chin with elbow "high and outside." I try to think about pulls now while taking an actual clean or snatch because the movement pattern in the same.
Clean & jerk 5 x 1 @ 80%
80kg
Press 3 x 5 @ 125#
Clean high-pulls 10 x 2 @ 70% (OTM)
70kg
Notes: Nice first session back after the wedding. Competitors were supposed to take three singles at their opening weight, but I kept it at 80% for five singles. Cleans felt strong, but jerks felt heavy. Need to remember to allow the shoulders to bear the weight while in the rack position, not the arms. I'm much better working jerks on their own versus after a clean. Presses were difficult, most likely because I was using too much arms on the jerks. I absolutely love pulls. Focus is on launcing from high on the thigh. Then, you initiate the third pull (under the bar) while keeping the bar in close to the chin with elbow "high and outside." I try to think about pulls now while taking an actual clean or snatch because the movement pattern in the same.
Monday, October 1, 2012
Sunday 30 Sep 12
Team SuperFit DC 2012 (Day 2)
Event 4: Complete AMRAP in 12 minutes of:
10 chest-to-bar pull-ups
10 burpees with lateral jump over barbell
15 front squats (75#)
Event 4: Complete AMRAP in 12 minutes of:
10 chest-to-bar pull-ups
10 burpees with lateral jump over barbell
15 front squats (75#)
Friday, September 28, 2012
Saturday 29 Sep 12
Team SuperFit DC 2012 (Day 1)
Event 1: Obstacle Course
1.30 per station, 15 seconds transition
Station 1: Max double-unders (cargo rope buy-in)
Station 2: Max wall jump-overs
Station 3: Max tire flip jump-throughs
Station 4: Max power snatches (155#)
Event 2: CrossFit Open Workout 11.3 Remix
Complete AMRAP in 6 minutes of:
Squat clean thrusters (165#)
Event 3: Row/Run/Row
Within 9 minute time cap, complete the following:
Row 1K
Run 400 meters with medicine ball (20#)
Row max meters*
*Both partners must finish together to start rowing for max meters.
Event 1: Obstacle Course
1.30 per station, 15 seconds transition
Station 1: Max double-unders (cargo rope buy-in)
Station 2: Max wall jump-overs
Station 3: Max tire flip jump-throughs
Station 4: Max power snatches (155#)
Event 2: CrossFit Open Workout 11.3 Remix
Complete AMRAP in 6 minutes of:
Squat clean thrusters (165#)
Event 3: Row/Run/Row
Within 9 minute time cap, complete the following:
Row 1K
Run 400 meters with medicine ball (20#)
Row max meters*
*Both partners must finish together to start rowing for max meters.
Thursday 27 Sep 12
Rest day.
Notes: Went to CFDC, but decided to just stick with the warm-up for today. Want to be fresh for this weekend, but also wanted to move the body a little. Played around on the rowing machine and with carrying a 20# medicine ball while running. Talked some strategy with Ben and then did some stretching. Looking forward to this weekend.
Notes: Went to CFDC, but decided to just stick with the warm-up for today. Want to be fresh for this weekend, but also wanted to move the body a little. Played around on the rowing machine and with carrying a 20# medicine ball while running. Talked some strategy with Ben and then did some stretching. Looking forward to this weekend.
Thursday, September 27, 2012
Wednesday 26 Sep 12
DC Weightlifting Club (Competition Prep.)
Hang power snatch 1 RM (establish in 15 minutes)
75kg(pr)
Metcon: As a team of 2, complete AMRAP in 5 minutes of:
Overhead squats (115#)*
*Team must perform a total of 10 burpees each time bar is dropped.
Score: 15 + 14 + 12 + 10 = 51
GHD sit-ups 3 x 15
Notes: I really enjoyed this format. The 15-minute cap really kept things moving quickly, yet I managed to hit a huge personal record. 75kg(~165#) is way over my regular snatch personal record of 68kg(~150#). That tells me that something is going wrong between the ground and the hang position in my regular snatch. Either way, I'm happy to be moving around bigger numbers. The metcon was cool, but I noticed that we were both moving slowly on the actual squats themselves. Our transitions were fast, but our actual performance of the movement was slow. Something else to work on, I guess.
Hang power snatch 1 RM (establish in 15 minutes)
75kg(pr)
Metcon: As a team of 2, complete AMRAP in 5 minutes of:
Overhead squats (115#)*
*Team must perform a total of 10 burpees each time bar is dropped.
Score: 15 + 14 + 12 + 10 = 51
GHD sit-ups 3 x 15
Notes: I really enjoyed this format. The 15-minute cap really kept things moving quickly, yet I managed to hit a huge personal record. 75kg(~165#) is way over my regular snatch personal record of 68kg(~150#). That tells me that something is going wrong between the ground and the hang position in my regular snatch. Either way, I'm happy to be moving around bigger numbers. The metcon was cool, but I noticed that we were both moving slowly on the actual squats themselves. Our transitions were fast, but our actual performance of the movement was slow. Something else to work on, I guess.
Wednesday, September 26, 2012
Tuesday 25 Sep 12
Morning: Arlington
Row 8 x 500 meters (rest two minutes between intervals)
Notes: After trying for all intervals sub-1.50 last time, and failing miserably on the last three intervals, I decided to shoot for all intervals sub-1.55 this time around. I met my goal, and was happy to have juice left in the tank for the last interval. It's amazing the difference a few seconds on pace makes on the rowing machine.
Evening: CFDC
Complete 3 rounds of:
AMRAP handstand push-ups
Rest 2 minutes
AMRAP pull-ups
Rest 2 minutes
HSPU: 5, 7, 4; Pull-ups: 25, 25, 17
Metcon: Complete AMRAP in 7 minutes of:
21 double-unders
7 hollow rocks
12 rounds
Notes: Nice skill session to build up some volume in handstand push-ups, pull-ups, and double-unders. We used 25# bumper plates with an Ab-mat in between for HSPUs, and it made things difficult. I think the plates for you to be closer to the wall, which makes the kip more difficult. Would love to be hitting 10s on these, but it's just not there right now. Pull-ups were good. Didn't want to tear my hands before a competition, so I kept things sub-maximal. Metcon was fine, but I don't like performing hollow rocks in a "for time" environment. They are more of a positioning movement, and it's easy to cheat on them in the interest of reaching bigger numbers. Pretty happy with how my conditioning felt -- perhaps the running and rowing is beginning to pay off.
Row 8 x 500 meters (rest two minutes between intervals)
Notes: After trying for all intervals sub-1.50 last time, and failing miserably on the last three intervals, I decided to shoot for all intervals sub-1.55 this time around. I met my goal, and was happy to have juice left in the tank for the last interval. It's amazing the difference a few seconds on pace makes on the rowing machine.
Evening: CFDC
Complete 3 rounds of:
AMRAP handstand push-ups
Rest 2 minutes
AMRAP pull-ups
Rest 2 minutes
HSPU: 5, 7, 4; Pull-ups: 25, 25, 17
Metcon: Complete AMRAP in 7 minutes of:
21 double-unders
7 hollow rocks
12 rounds
Notes: Nice skill session to build up some volume in handstand push-ups, pull-ups, and double-unders. We used 25# bumper plates with an Ab-mat in between for HSPUs, and it made things difficult. I think the plates for you to be closer to the wall, which makes the kip more difficult. Would love to be hitting 10s on these, but it's just not there right now. Pull-ups were good. Didn't want to tear my hands before a competition, so I kept things sub-maximal. Metcon was fine, but I don't like performing hollow rocks in a "for time" environment. They are more of a positioning movement, and it's easy to cheat on them in the interest of reaching bigger numbers. Pretty happy with how my conditioning felt -- perhaps the running and rowing is beginning to pay off.
Tuesday, September 25, 2012
Monday 24 Sep 12
Custis Trail, Arlington
4 mile recovery run
Notes: Thought about skipping the run tonight, but I'm really glad that I didn't. My legs were sore and probably full of lactic acid from this weekend, and I think it was a good idea to flush them out. Really picked up the pace on the second half of the run and ended up finishing in 30.43, almost a minute-and-a-half faster than last week. Looking forward to putting the engine to the test a little bit this weekend at Team SuperFit DC. I know that my conditioning isn't up to speed, but I think it's okay for a team competition. Should be fun!
4 mile recovery run
Notes: Thought about skipping the run tonight, but I'm really glad that I didn't. My legs were sore and probably full of lactic acid from this weekend, and I think it was a good idea to flush them out. Really picked up the pace on the second half of the run and ended up finishing in 30.43, almost a minute-and-a-half faster than last week. Looking forward to putting the engine to the test a little bit this weekend at Team SuperFit DC. I know that my conditioning isn't up to speed, but I think it's okay for a team competition. Should be fun!
Monday, September 24, 2012
Sunday 23 Sep 12
CFDC
Muscle-ups 5 x 2
Clean 1 RM
95kg(pr)
Squat 2 x 8 @ 80%
240#
Notes: One of the most grueling training sessions of my life. Major improvement on my muscle-ups. Very happy that I'm at least able to do doubles now. I think my chin-up work is paying off, and it also helps that I've shed a few pounds (down from ~203 to ~197). The clean max attempt was a full squat clean, and 95kg was a 5kg personal record for me. It was super clean, too! Right away, Mike said to put 100kg on the bar. I ended up taking three attempts at 100kg, but failed each time. I got great extension and moved quickly under the bar, but my positioning at the bottom failed me. Mike thinks it's a mobility issue, and he's probably right. I think I can hit 100kg soon with some front squat mobility practice. Then, we did squats. I couldn't believe my eyes when I saw sets of eight at 80%. These ended up being two of the hardest sets of my life. Everything from my mouth to my ankles was hurting on the last few reps. I spent the rest of the day on the couch.
Muscle-ups 5 x 2
Clean 1 RM
95kg(pr)
Squat 2 x 8 @ 80%
240#
Notes: One of the most grueling training sessions of my life. Major improvement on my muscle-ups. Very happy that I'm at least able to do doubles now. I think my chin-up work is paying off, and it also helps that I've shed a few pounds (down from ~203 to ~197). The clean max attempt was a full squat clean, and 95kg was a 5kg personal record for me. It was super clean, too! Right away, Mike said to put 100kg on the bar. I ended up taking three attempts at 100kg, but failed each time. I got great extension and moved quickly under the bar, but my positioning at the bottom failed me. Mike thinks it's a mobility issue, and he's probably right. I think I can hit 100kg soon with some front squat mobility practice. Then, we did squats. I couldn't believe my eyes when I saw sets of eight at 80%. These ended up being two of the hardest sets of my life. Everything from my mouth to my ankles was hurting on the last few reps. I spent the rest of the day on the couch.
Saturday 22 Sep 12
Morning: DC Weightlifting Club
Snatch 5 x 1 @ 80%
55kg, 55kg, 55kg, 60kg, 60kg
Press 3 x 5 @ 125#
EMOTM for 12 minutes of:
2 snatch high-pulls @ 45kg
Chest-to-bar pull-ups 3 x 15
Notes: Awesome morning sesssion. I was feeling good at 80% (55kg), so I decided to take my last two attempts at 60kg. I felt very good at this weight. Can still feel that I'm pulling the bar around my knees at the start, but the only thing that will fix that problem is better mobility. Used a "suicide" grip on press, and it helped get my hands/wrists into a better pressing position. High-pulls are a real burner toward the later rounds. Focused on keeping the bar in close and initiating the third pull. Volume is building on pull-ups.
Afternoon: Van Ness Hill
10 x 30 second hill sprints
Rest 30 seconds at top of hill
Descend hill easy
Rest 1 minute at bottom of hill
Notes: This absolutely destroyed me. I had trouble driving home. I timed myself at 28 seconds on the first sprint. By they seventh sprint, I had dropped all the way to 37 seconds. My legs just wouldn't turn over at the top of the hill. My stamina is terrible right now. Anyways, it was great pure conditioning, and clearly something I need to do more of.
Snatch 5 x 1 @ 80%
55kg, 55kg, 55kg, 60kg, 60kg
Press 3 x 5 @ 125#
EMOTM for 12 minutes of:
2 snatch high-pulls @ 45kg
Chest-to-bar pull-ups 3 x 15
Notes: Awesome morning sesssion. I was feeling good at 80% (55kg), so I decided to take my last two attempts at 60kg. I felt very good at this weight. Can still feel that I'm pulling the bar around my knees at the start, but the only thing that will fix that problem is better mobility. Used a "suicide" grip on press, and it helped get my hands/wrists into a better pressing position. High-pulls are a real burner toward the later rounds. Focused on keeping the bar in close and initiating the third pull. Volume is building on pull-ups.
Afternoon: Van Ness Hill
10 x 30 second hill sprints
Rest 30 seconds at top of hill
Descend hill easy
Rest 1 minute at bottom of hill
Notes: This absolutely destroyed me. I had trouble driving home. I timed myself at 28 seconds on the first sprint. By they seventh sprint, I had dropped all the way to 37 seconds. My legs just wouldn't turn over at the top of the hill. My stamina is terrible right now. Anyways, it was great pure conditioning, and clearly something I need to do more of.
Friday, September 21, 2012
Friday 21 Sep 12
CFDC (make-up from Thursday)
Snatch pulls 4 x 3
60kg, 65kg, 70kg, 75kg (pr)
Metcon: Complete 3 rounds, for time, of:
20 overhead squats (95#)
10 burpees
Church run (~250 meters)
11.32
Notes: Still feeling a little foggy in the head, but decided that I felt good enough to get this workout in. Surprised myself big time on the snatch pulls. I was able to get into a good starting position today, and I was generating some serious pop on each pull. Even at 75kg, I was pulling the bar to my face with the elbows high-and-outside. This tells me that I should be able to snatch this much. Now, if I can only learn to properly pull myself under the bar. The metcon was difficult, particularly because I wasn't feeling 100%. Went unbroken on the first round of overhead squats, but had to dump on the 19th rep during the second round because my grip slipped. Did 15 straight on the last set. Tried to use the run as recovery, but it just wasn't enough time to regenerate. Looking forward to a solid weekend of training.
Snatch pulls 4 x 3
60kg, 65kg, 70kg, 75kg (pr)
Metcon: Complete 3 rounds, for time, of:
20 overhead squats (95#)
10 burpees
Church run (~250 meters)
11.32
Notes: Still feeling a little foggy in the head, but decided that I felt good enough to get this workout in. Surprised myself big time on the snatch pulls. I was able to get into a good starting position today, and I was generating some serious pop on each pull. Even at 75kg, I was pulling the bar to my face with the elbows high-and-outside. This tells me that I should be able to snatch this much. Now, if I can only learn to properly pull myself under the bar. The metcon was difficult, particularly because I wasn't feeling 100%. Went unbroken on the first round of overhead squats, but had to dump on the 19th rep during the second round because my grip slipped. Did 15 straight on the last set. Tried to use the run as recovery, but it just wasn't enough time to regenerate. Looking forward to a solid weekend of training.
Wednesday 19 Sep 12
DC Weightlifting Club
Tall snatch 1 RM
40kg
High-hang snatch 3 x 1 @ 40kg
Core: Complete 3 rounds of:
10 strict chin-ups
15 GHD sit-ups
20 push-ups
Rest 3 minutes
Metcon: Run 2 "17s"
Notes: Still feeling under the weather and it didn't help on this workout. Tall snatch is still a major weakness for me. Can't seem to generate any upward movement on the bar with my shoulders and am too slow getting under the bar. This movement is directly tied to my issue on the full snatch. Made it through the first round of core work unbroken, but then had to break the chin-ups and push-ups on the final two rounds. Definitely think my feeling sick didn't help with this. Decided to run two "17s" at the end, but I didn't have much in the tank. Goal is to run them in under 70 seconds, but that didn't happen either time.
Tall snatch 1 RM
40kg
High-hang snatch 3 x 1 @ 40kg
Core: Complete 3 rounds of:
10 strict chin-ups
15 GHD sit-ups
20 push-ups
Rest 3 minutes
Metcon: Run 2 "17s"
Notes: Still feeling under the weather and it didn't help on this workout. Tall snatch is still a major weakness for me. Can't seem to generate any upward movement on the bar with my shoulders and am too slow getting under the bar. This movement is directly tied to my issue on the full snatch. Made it through the first round of core work unbroken, but then had to break the chin-ups and push-ups on the final two rounds. Definitely think my feeling sick didn't help with this. Decided to run two "17s" at the end, but I didn't have much in the tank. Goal is to run them in under 70 seconds, but that didn't happen either time.
Wednesday, September 19, 2012
Tuesday 18 Sept 12
CFDC
5 x 1 push jerk/1 jerk
135, 155, 185, 185, 195
Partner metcon: Complete 4 rounds, alternating, of:
12 dumbbell renegade rows (45#)
1 shuttle run
3.52
Toes-to-bar 15-15-15(f)
Notes: Pretty good all around session. Would have liked a few more working sets on jerk, but we just didn't have enough time. I really need to work on my push jerk -- it's definitely a weakness. I feel like I can actually push press more weight than I can push jerk, which shouldn't be the case. Need to drive myself under the bar more aggresively and trust the weight overhead. Tom thinks I would benefit from some walking overhead carries with an emphasis on not overextending the midline. Metcon was good. I was fun to work with Ben again, and we're getting excited about Team SuperFit DC. Only managed 10 toes-to-bar on my last set. That's unacceptable.
5 x 1 push jerk/1 jerk
135, 155, 185, 185, 195
Partner metcon: Complete 4 rounds, alternating, of:
12 dumbbell renegade rows (45#)
1 shuttle run
3.52
Toes-to-bar 15-15-15(f)
Notes: Pretty good all around session. Would have liked a few more working sets on jerk, but we just didn't have enough time. I really need to work on my push jerk -- it's definitely a weakness. I feel like I can actually push press more weight than I can push jerk, which shouldn't be the case. Need to drive myself under the bar more aggresively and trust the weight overhead. Tom thinks I would benefit from some walking overhead carries with an emphasis on not overextending the midline. Metcon was good. I was fun to work with Ben again, and we're getting excited about Team SuperFit DC. Only managed 10 toes-to-bar on my last set. That's unacceptable.
Monday 17 Sep 12
Custis Trail, Arlington
4 mile recovery run
Notes: Took me just over 32 minutes, which was actually longer than last time. This was suprising because I ran intervals this weekend and thought it would carry-over. Perhaps it was the humidity or the antibiotics I'm on. Perhaps I'm just slow now. Anyways, messed around with some kettlebell swings and Ab-mat sit-ups after my run. Alternated 15 swings (24kg) and 20 sit-ups at the top of each minute for 10 minutes.
4 mile recovery run
Notes: Took me just over 32 minutes, which was actually longer than last time. This was suprising because I ran intervals this weekend and thought it would carry-over. Perhaps it was the humidity or the antibiotics I'm on. Perhaps I'm just slow now. Anyways, messed around with some kettlebell swings and Ab-mat sit-ups after my run. Alternated 15 swings (24kg) and 20 sit-ups at the top of each minute for 10 minutes.
Monday, September 17, 2012
Sunday 16 Sep 12
CFDC
Deadlift 5 x 3
255, 275*, 305*, 315*, 315*
* with belt
Metcon: Complete 4 rounds of:
AMRAP ring dips
10 Bulgarian split squats/leg
1/2 court mummy crawl
Rest 90 seconds
Notes: Nice to be back on the bar. My injury seems to have healed up nicely; however, I'm still on antibiotics, so I didn't want to overdo it. Triples at 315# is really good for me. That's about as heavy as I've ever gone in my life for multiple reps. Also, my ring dip sets went 12, 8, 6, 5. 12 is actually a personal record for me, so that's good. Unfortunately, the harsh drop-off in numbers is concerning. Need to be holding around 10 reps per set on these.
Deadlift 5 x 3
255, 275*, 305*, 315*, 315*
* with belt
Metcon: Complete 4 rounds of:
AMRAP ring dips
10 Bulgarian split squats/leg
1/2 court mummy crawl
Rest 90 seconds
Notes: Nice to be back on the bar. My injury seems to have healed up nicely; however, I'm still on antibiotics, so I didn't want to overdo it. Triples at 315# is really good for me. That's about as heavy as I've ever gone in my life for multiple reps. Also, my ring dip sets went 12, 8, 6, 5. 12 is actually a personal record for me, so that's good. Unfortunately, the harsh drop-off in numbers is concerning. Need to be holding around 10 reps per set on these.
Saturday 15 Sep 12
Track
Run 5 x 800 meters (rest 3 minutes between intervals)
1.
2.
3.
4.
5.
Notes: Oh, how the mighty have fallen! This was a struggle for me. It's going to take a lot of hard work over the next few months to get my conditioning up to where it needs to be. This was so slow compared to last January right before SuperFit. I think I can get back to those times, but it's going to require a lot of discomfort and hard training. On a brighter note, it was a beautiful day and I was happy to be back working out after two days off.
Run 5 x 800 meters (rest 3 minutes between intervals)
1.
2.
3.
4.
5.
Notes: Oh, how the mighty have fallen! This was a struggle for me. It's going to take a lot of hard work over the next few months to get my conditioning up to where it needs to be. This was so slow compared to last January right before SuperFit. I think I can get back to those times, but it's going to require a lot of discomfort and hard training. On a brighter note, it was a beautiful day and I was happy to be back working out after two days off.
Friday, September 14, 2012
Wednesday 12 Sep 12
DC Weightlifting
2 x 3 hang clean high-pulls/3 tall cleans/3 jerks
20kg, 30kg
3 x 1 high-hang clean/3 jerks @ 60kg
3 x 3 hang cleans/1 jerk @ 70kg
Clean high-pulls 3 x 3 @ 80kg
Core: Complete 3 rounds of:
10 hollow rocks
10 supermans
10 side bends/arm (32kg)
Notes: This was a real grinder for me. Lower back was very stiff from Tuesday's class and I struggled to get loose. I'm also struggling with a cyst under my armpit, which is making most movements painful. Hardest part of the workout was the three full cleans at 70kg. This shouldn't be that difficult for me, but it was.
2 x 3 hang clean high-pulls/3 tall cleans/3 jerks
20kg, 30kg
3 x 1 high-hang clean/3 jerks @ 60kg
3 x 3 hang cleans/1 jerk @ 70kg
Clean high-pulls 3 x 3 @ 80kg
Core: Complete 3 rounds of:
10 hollow rocks
10 supermans
10 side bends/arm (32kg)
Notes: This was a real grinder for me. Lower back was very stiff from Tuesday's class and I struggled to get loose. I'm also struggling with a cyst under my armpit, which is making most movements painful. Hardest part of the workout was the three full cleans at 70kg. This shouldn't be that difficult for me, but it was.
Tuesday 11 Sep 12
CFDC
Metcon: As a team of 3, complete the following:
AMRAP in 8 minutes of:
30 strict pull-ups
60 box jumps (24 inch)
Rest 3 minutes
AMRAP in 8 minutes of:
30 box jumps
60 kettlebell swings (24kg)
Rest 3 minutes
AMRAP in 8 minutes of:
30 kettlebell swings
60 burpees
Toes-to-bar 3 x 10
Notes: This was a fun class. Not particularly challenging from a cardiovascular standpoint, but good to build volume in some movements. Managed 10 strict pull-ups on my first set, which is an improvement. Felt pretty strong on the swings, too, which are progessing nicely. Closed out class with some toes-to-bar to continuing grooving the movement.
Metcon: As a team of 3, complete the following:
AMRAP in 8 minutes of:
30 strict pull-ups
60 box jumps (24 inch)
Rest 3 minutes
AMRAP in 8 minutes of:
30 box jumps
60 kettlebell swings (24kg)
Rest 3 minutes
AMRAP in 8 minutes of:
30 kettlebell swings
60 burpees
Toes-to-bar 3 x 10
Notes: This was a fun class. Not particularly challenging from a cardiovascular standpoint, but good to build volume in some movements. Managed 10 strict pull-ups on my first set, which is an improvement. Felt pretty strong on the swings, too, which are progessing nicely. Closed out class with some toes-to-bar to continuing grooving the movement.
Monday 10 Sep 12
Custis Trail, Arlington
4-mile recovery run
Notes: Beautiful weather tonight. Much easier to breathe and didn't sweat as much. Nice to be back running after a week away from it. Finished the run in just under 32 minutes. Messed around with some kettlebell swings and Ab-mat sit-ups afterward. Starting to feel much more comfortable with the 24kg bell, but need to eventually make the transition to the 32kg bell.
4-mile recovery run
Notes: Beautiful weather tonight. Much easier to breathe and didn't sweat as much. Nice to be back running after a week away from it. Finished the run in just under 32 minutes. Messed around with some kettlebell swings and Ab-mat sit-ups afterward. Starting to feel much more comfortable with the 24kg bell, but need to eventually make the transition to the 32kg bell.
Monday, September 10, 2012
Sunday 9 Sep 12
CFDC
Tall clean 3, 3, 2, 1, 1, 1
40kg, 45kg, 50kg, 55kg, 60kg, 60kg
Squat 1 x 20 @ 65%
195#
Then, complete 5 rounds of:
10 bench press (155#)*
10 toes-to-bar
*Used "sling-shot" device while benching
Notes: Another great traininging sesson, one which marked the end of the mini-squat cycle. Tall cleans were a great primer for squats. Not too taxing in terms of weight, but really got the body ready to go. 20-rep squats were absolutely brutal, particularly for the last five reps. I was breathing so heavy and had trouble controling my mid-line. Very happy with this accomplishment, though. Through in some pressing/pulling work at the end with bench press and toes-to-bar. "Sling-shot" forces you to use perfect mechanics on the bench by pulling your elbows together and engaging the lats. Don't think I would've been able to mananage 10 reps at 155# without it. Toes-to-bar felt strong.
Tall clean 3, 3, 2, 1, 1, 1
40kg, 45kg, 50kg, 55kg, 60kg, 60kg
Squat 1 x 20 @ 65%
195#
Then, complete 5 rounds of:
10 bench press (155#)*
10 toes-to-bar
*Used "sling-shot" device while benching
Notes: Another great traininging sesson, one which marked the end of the mini-squat cycle. Tall cleans were a great primer for squats. Not too taxing in terms of weight, but really got the body ready to go. 20-rep squats were absolutely brutal, particularly for the last five reps. I was breathing so heavy and had trouble controling my mid-line. Very happy with this accomplishment, though. Through in some pressing/pulling work at the end with bench press and toes-to-bar. "Sling-shot" forces you to use perfect mechanics on the bench by pulling your elbows together and engaging the lats. Don't think I would've been able to mananage 10 reps at 155# without it. Toes-to-bar felt strong.
Saturday 8 Sep 12
DC Weightlifting
4 x 1 hang snatch high-pull/1 hang power snatch/1 snatch balance
20kg, 20kg, 30kg, 35kg
Snatch 6 x 1 @ 50kg
Pausing snatch-grip deficit deadlift 3 x 5 @ 55kg
Pull-ups 3 x 20
Metcon: Tabata hammer strikes (16#); tabata burpees; tabata hammer strikes
Score: 11; 5; 10
Notes: Solid training sesson. Felt decent on the snatches, but I struggled a few times to really receive the weight in the bottom. Tendency is still to pull to a "power" position and then ride it down. Weight was pretty light on deadlifts, but still good to focus on positioning. Very happy with my ability to knock out three sets of 20 pull-ups. Volume is coming along nicely. Goal is to hit three sets of 25 prior to competition. Metcon was good, too. Goal was 11; 6; 11. But, I was unable to hold six on burpees and had to drop to fives after the first few intervals. The 16# hammer got heavy in the later rounds, as well.
4 x 1 hang snatch high-pull/1 hang power snatch/1 snatch balance
20kg, 20kg, 30kg, 35kg
Snatch 6 x 1 @ 50kg
Pausing snatch-grip deficit deadlift 3 x 5 @ 55kg
Pull-ups 3 x 20
Metcon: Tabata hammer strikes (16#); tabata burpees; tabata hammer strikes
Score: 11; 5; 10
Notes: Solid training sesson. Felt decent on the snatches, but I struggled a few times to really receive the weight in the bottom. Tendency is still to pull to a "power" position and then ride it down. Weight was pretty light on deadlifts, but still good to focus on positioning. Very happy with my ability to knock out three sets of 20 pull-ups. Volume is coming along nicely. Goal is to hit three sets of 25 prior to competition. Metcon was good, too. Goal was 11; 6; 11. But, I was unable to hold six on burpees and had to drop to fives after the first few intervals. The 16# hammer got heavy in the later rounds, as well.
Friday, September 7, 2012
Friday 7 Sep 12
Arlington
Row 7 x 750 meters (rest 2 minutes between intervals)
1. 2.42.8 (27) (2.44.9)
2. 2.44.4 (26) (2.46.0)
3. 2.43.6 (26) (2.48.0)
4. 2.47.3 (25) (2.50.5)
5. 2.57.8 (24) (2.50.5)
6. 2.59.2 (23) (2.50.3)
7. 2.56.8 (24) (2.48.6)
Notes: Missed goal of all pieces sub-2.45. Kept pace for the first three pieces, but hit a wall on the fourth. At that point, it was impossible to recover and the rest of the work was just going through the motions and logging the volume. Looking back through my log, I just realized that I have done any real conditioning since Saturday, and haven't rowed since last Tuesday. Probably wasn't wise to try to set a blazing pace when neither my conditioning nor rowing volume is up to par. Not the best confidence booster heading into next week's 2K test. I'll be trying to best my personal record from last cycle of 7.29, which is a 1.52/500 pace. My plan is to try to hold a sub-1.50/500 pace and see if I can hang on at the end and get it under 7.20.
Row 7 x 750 meters (rest 2 minutes between intervals)
1. 2.42.8 (27) (2.44.9)
2. 2.44.4 (26) (2.46.0)
3. 2.43.6 (26) (2.48.0)
4. 2.47.3 (25) (2.50.5)
5. 2.57.8 (24) (2.50.5)
6. 2.59.2 (23) (2.50.3)
7. 2.56.8 (24) (2.48.6)
Notes: Missed goal of all pieces sub-2.45. Kept pace for the first three pieces, but hit a wall on the fourth. At that point, it was impossible to recover and the rest of the work was just going through the motions and logging the volume. Looking back through my log, I just realized that I have done any real conditioning since Saturday, and haven't rowed since last Tuesday. Probably wasn't wise to try to set a blazing pace when neither my conditioning nor rowing volume is up to par. Not the best confidence booster heading into next week's 2K test. I'll be trying to best my personal record from last cycle of 7.29, which is a 1.52/500 pace. My plan is to try to hold a sub-1.50/500 pace and see if I can hang on at the end and get it under 7.20.
Thursday 6 Sep 12
CFDC
Complete 5 rounds of:
12 deadlifts (225#)
Rest 30 seconds
Max handstand hold
Rest 30 seconds
Max hollow-position hold
Rest 90 seconds
Dips 3 x 10 (rest 3 minutes between each set)
Curls 3 x max reps @ 65# (rest 2 minutes between each set)
Notes: First time working higher rep deadlifts in quite some time. Maintained a double-overhand grip up until the last set. Most difficult part was keeping the bar from slipping out of the hands and keeping the upper back extended. Tendency is to start rounding the shoulders, and the back follows. Got in some dips afterward, and even through in some bicep curls. People were laughing at me, but I need some help with pulling power. I believe adding some curls will help with chin-ups and pull-ups.
Complete 5 rounds of:
12 deadlifts (225#)
Rest 30 seconds
Max handstand hold
Rest 30 seconds
Max hollow-position hold
Rest 90 seconds
Dips 3 x 10 (rest 3 minutes between each set)
Curls 3 x max reps @ 65# (rest 2 minutes between each set)
Notes: First time working higher rep deadlifts in quite some time. Maintained a double-overhand grip up until the last set. Most difficult part was keeping the bar from slipping out of the hands and keeping the upper back extended. Tendency is to start rounding the shoulders, and the back follows. Got in some dips afterward, and even through in some bicep curls. People were laughing at me, but I need some help with pulling power. I believe adding some curls will help with chin-ups and pull-ups.
Wednesday 5 Sep 12
DC Weightlifting
Snatch balance 2 x 5 (bar only)
Power snatch 3 x 3 @ 45kg (touch-and-go)
Snatch 3 x 3 @ 50kg (touch-and-go)
Snatch high-pulls 3 x 3 @ 55kg (touch-and-go)
Chin-ups 3 x max reps (perform double Russian twists between each set)
8, 6, 4
Notes: Some good and bad today. The good was my first time doing multiple reps of full snatches back-to-back. I actually felt better pulling under the bar on the last reps of each set. I like drilling at the lighters weight and then throwing more weight on for pulls. The bad was my chin-ups. My numbers are unacceptable. It's impacting my muscle-ups and kipping pull-ups, as well. Need to really start focusing on upper body pulling power.
Snatch balance 2 x 5 (bar only)
Power snatch 3 x 3 @ 45kg (touch-and-go)
Snatch 3 x 3 @ 50kg (touch-and-go)
Snatch high-pulls 3 x 3 @ 55kg (touch-and-go)
Chin-ups 3 x max reps (perform double Russian twists between each set)
8, 6, 4
Notes: Some good and bad today. The good was my first time doing multiple reps of full snatches back-to-back. I actually felt better pulling under the bar on the last reps of each set. I like drilling at the lighters weight and then throwing more weight on for pulls. The bad was my chin-ups. My numbers are unacceptable. It's impacting my muscle-ups and kipping pull-ups, as well. Need to really start focusing on upper body pulling power.
Tuesday 4 Sep 12
CFDC
Press 3 x 3 (perform 10 band pull-aparts between each set)
135, 145(f), 145(f)
Push press 3 x 3
155, 175, 185
Metcon: For time:
5 rounds of partner wallball burpees
Block run
7.32
Toes-to-bar 15-15-15(f)
Notes: Classic example of why I get frustrated with class during the week. There just isn't enough time in an hour to get in a true strength workout. Felt rushed on the press, and then didn't have enough time to perform true working sets on push press. Metcon wasn't very taxing. Still struggling to really build up volume on toes-to-bar.
Press 3 x 3 (perform 10 band pull-aparts between each set)
135, 145(f), 145(f)
Push press 3 x 3
155, 175, 185
Metcon: For time:
5 rounds of partner wallball burpees
Block run
7.32
Toes-to-bar 15-15-15(f)
Notes: Classic example of why I get frustrated with class during the week. There just isn't enough time in an hour to get in a true strength workout. Felt rushed on the press, and then didn't have enough time to perform true working sets on push press. Metcon wasn't very taxing. Still struggling to really build up volume on toes-to-bar.
Sunday 2 Sep 12
CFDC
Snatch balance 3 x 2
50kg, 60kg, 70kg(f)
Then, complete 3 rounds of:
AMRAP overhead squats (115#)
AMRAP pull-ups
Rest
21, 19, 20; 21, 16, 10
Metcon: Tabata sit-ups followed by 400 meter farmers' walk (50#)
Notes: Went up a little heavy on the snatch balances, but my technique was solid. Lost the bar slightly out in front on the final set. Very happy with my numbers on overhead squats. Hard to believe that I'm actually hitting higher numbers on overhead squats that I am on pull-ups. Grip was absolutely fried by the time we hit farmers' walks, so I had to put the dumbbells down often.
Snatch balance 3 x 2
50kg, 60kg, 70kg(f)
Then, complete 3 rounds of:
AMRAP overhead squats (115#)
AMRAP pull-ups
Rest
21, 19, 20; 21, 16, 10
Metcon: Tabata sit-ups followed by 400 meter farmers' walk (50#)
Notes: Went up a little heavy on the snatch balances, but my technique was solid. Lost the bar slightly out in front on the final set. Very happy with my numbers on overhead squats. Hard to believe that I'm actually hitting higher numbers on overhead squats that I am on pull-ups. Grip was absolutely fried by the time we hit farmers' walks, so I had to put the dumbbells down often.
Saturday 1 Sep 12
DC Weightlifting
6 x 1 power clean/1 front squat/1 jerk @ 60kg
Clean high-pulls 10 x 2 (EMOTM) @ 60kg
Metcon: For 20 minutes, cycle through the following stations, beginning each station at the top of each minute:
Station 1: 15 push presses (95#)
Station 2: 15 kettlebell swings (24kg)
Station 3: 15 box jumps (24 inch)
Station 4: Rest
Notes: Form was great on the barbell complex, but the weight was very light. Wanted to go heavier, but Chris really wanted us to focus on footwork and making corrections whenever we felt off-balance. Clean high-pulls were awesome for working explosiveness without having to worry much about technique. The volume was perfect for really grooving the movement. Metcon was fantastic. We had four guys cycling through, and it was awesome. Goal was to complete all reps unbroken. Most difficult part was maintaining grip on swings.
6 x 1 power clean/1 front squat/1 jerk @ 60kg
Clean high-pulls 10 x 2 (EMOTM) @ 60kg
Metcon: For 20 minutes, cycle through the following stations, beginning each station at the top of each minute:
Station 1: 15 push presses (95#)
Station 2: 15 kettlebell swings (24kg)
Station 3: 15 box jumps (24 inch)
Station 4: Rest
Notes: Form was great on the barbell complex, but the weight was very light. Wanted to go heavier, but Chris really wanted us to focus on footwork and making corrections whenever we felt off-balance. Clean high-pulls were awesome for working explosiveness without having to worry much about technique. The volume was perfect for really grooving the movement. Metcon was fantastic. We had four guys cycling through, and it was awesome. Goal was to complete all reps unbroken. Most difficult part was maintaining grip on swings.
Friday, August 31, 2012
Thursday 30 Aug 12
CFDC
Pausing clean pulls 5 x 3 (pause just below knees; paust just above knees; pause at mid-thigh; explode upward)
155, 165, 165, 175, 185
Metcon: In 6 minutes, climb the ladder of:
1 dumbbell complex* (40#)
1 shuttle run
2 dumbbell complexes
2 shuttle runs
3 dumbbell complexes
etc.
A dumbbell complex consists of 1 hang power clean, 1 push press, 1 front squat, 1 thruster
5 rounds plus 2 hang power cleans
Toes-to-bar 15-15-15(f)
Notes: Energy level was on "low" tonight. And pausing clean pulls were not the most exciting movement. I tried my best to stay focused, but I basically went through the motions. Same thing on the metcon. I tried to keep moving, but the drive just wasn't quite there. We messed around with some tire flips after the metcon, which was pretty fun. I was able to flip the "big" tire a few times. Got in some toes-to-bar, as well.
Pausing clean pulls 5 x 3 (pause just below knees; paust just above knees; pause at mid-thigh; explode upward)
155, 165, 165, 175, 185
Metcon: In 6 minutes, climb the ladder of:
1 dumbbell complex* (40#)
1 shuttle run
2 dumbbell complexes
2 shuttle runs
3 dumbbell complexes
etc.
A dumbbell complex consists of 1 hang power clean, 1 push press, 1 front squat, 1 thruster
5 rounds plus 2 hang power cleans
Toes-to-bar 15-15-15(f)
Notes: Energy level was on "low" tonight. And pausing clean pulls were not the most exciting movement. I tried my best to stay focused, but I basically went through the motions. Same thing on the metcon. I tried to keep moving, but the drive just wasn't quite there. We messed around with some tire flips after the metcon, which was pretty fun. I was able to flip the "big" tire a few times. Got in some toes-to-bar, as well.
Wednesday 29 Aug 12
Balance Gym
Bench press/Pendlay rows 5 x 5 @ 155#
1 x AMRAP bench press @ 135#
19
Metcon: EMOTM for 15 minutes of:
35 double-unders
Notes: Was expecting Olympic weightlifting today, but we never heard anything from Chris. So, instead, I decided to work some upper body strength. Kept weight moderate on bench press because didn't want to be crazy sore. Surprised myself on the burnout set by getting 19 reps. I remember back when I used to bench press all the time and struggled to ever get 10 reps at that weight. Pendlay rows were probably slightly on the heavy side, but I wanted to use the same weight as bench press. 35 double-unders at the top of each minute was much more difficult than 30, even though it doesn't seem like much. Probably turned out to be a little more difficult than what is appropriate for EMOTM work.
Bench press/Pendlay rows 5 x 5 @ 155#
1 x AMRAP bench press @ 135#
19
Metcon: EMOTM for 15 minutes of:
35 double-unders
Notes: Was expecting Olympic weightlifting today, but we never heard anything from Chris. So, instead, I decided to work some upper body strength. Kept weight moderate on bench press because didn't want to be crazy sore. Surprised myself on the burnout set by getting 19 reps. I remember back when I used to bench press all the time and struggled to ever get 10 reps at that weight. Pendlay rows were probably slightly on the heavy side, but I wanted to use the same weight as bench press. 35 double-unders at the top of each minute was much more difficult than 30, even though it doesn't seem like much. Probably turned out to be a little more difficult than what is appropriate for EMOTM work.
Tuesday, August 28, 2012
Tuesday 28 Aug 12
Morning: Arlington
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.39.1 (26) (3.44.9)
2. 3.43.2 (25) (3.46.8)
3. 3.43.5 (25) (3.47.3)
4. 3.44.0 (25) (3.47.5)
5. 3.44.3 (26) (3.46.1)
Notes: Achieved my goal of all pieces sub-3.45, but I definitely had to work for it. Beat all of my times from same workout on 27 July 12. Probably used a little too much energy on the first piece. The last two turned into absolute grinders. Goal for next time will be sub-3.40. Drag factor was at 144, which was slightly high. Need to keep it no higher than 140. Definitely think I can go sub-7.20 on my next 2K!
Evening: CFDC
Power snatch 3 RM
135#
Metcon: With a running clock, run 1K. At the 6-minute mark, complete AMRAP in 7 minutes of:
7 burpees
14 Ab-mat sit-ups
Notes: I got very frustrated by my inability to grip the bar on snatches. I kept pressing out the third rep at 135# because I couldn't keep a solid grip. I know I can snatch more weight, but need to address the grip issue. Felt good on the run and finished just behind Satin, Dan, and Mark, in about 3.35. Unfortunately, my abs started cramping terribly on the sit-ups. I simply could not keep going without have to break every few reps and stretch my stomach. I'm so sick of the heat/humidity in Balance Gym.
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.39.1 (26) (3.44.9)
2. 3.43.2 (25) (3.46.8)
3. 3.43.5 (25) (3.47.3)
4. 3.44.0 (25) (3.47.5)
5. 3.44.3 (26) (3.46.1)
Notes: Achieved my goal of all pieces sub-3.45, but I definitely had to work for it. Beat all of my times from same workout on 27 July 12. Probably used a little too much energy on the first piece. The last two turned into absolute grinders. Goal for next time will be sub-3.40. Drag factor was at 144, which was slightly high. Need to keep it no higher than 140. Definitely think I can go sub-7.20 on my next 2K!
Evening: CFDC
Power snatch 3 RM
135#
Metcon: With a running clock, run 1K. At the 6-minute mark, complete AMRAP in 7 minutes of:
7 burpees
14 Ab-mat sit-ups
Notes: I got very frustrated by my inability to grip the bar on snatches. I kept pressing out the third rep at 135# because I couldn't keep a solid grip. I know I can snatch more weight, but need to address the grip issue. Felt good on the run and finished just behind Satin, Dan, and Mark, in about 3.35. Unfortunately, my abs started cramping terribly on the sit-ups. I simply could not keep going without have to break every few reps and stretch my stomach. I'm so sick of the heat/humidity in Balance Gym.
Monday 27 Aug 12
Custis Trail, Arlington
Run 30 minutes at moderate pace.
Notes: Felt amazing on the first 15 minutes out and probably went too fast. I made it all the way to the end of the trail which, according to MapMyRun, is about 2 miles out. Unfortunately, I hit a bit of a wall on the way back and couldn't maintain pace. The run turned into a bit of a slog and I stumbled to the finish. Need to keep this run more about recovery and building an aerobic base. Finished up back at the apartment with some push-ups, sit-ups, and kettlebell swings.
Run 30 minutes at moderate pace.
Notes: Felt amazing on the first 15 minutes out and probably went too fast. I made it all the way to the end of the trail which, according to MapMyRun, is about 2 miles out. Unfortunately, I hit a bit of a wall on the way back and couldn't maintain pace. The run turned into a bit of a slog and I stumbled to the finish. Need to keep this run more about recovery and building an aerobic base. Finished up back at the apartment with some push-ups, sit-ups, and kettlebell swings.
Monday, August 27, 2012
Sunday 26 Aug 12
CFDC
Clean & jerk 8 x 2
40kg, 60kg, 70kg, 75kg, 80kg, 85kg, 85kg, 85kg
Squat 2 x 15 @ 65%
195#
Metcon: EMOTM for 10 minutes of:
10 ball slams (40#)
Notes: One of the most grueling and complete training sessions I've had in my life. Quite a weekned of training! I was flying out of the hole on squats cleans today and super-explosive on the jerk. Working at 85kg is big weight for me. It was difficult to keep pushing when I knew back squats were lerking in the distance. Fortunately, two sets of 15 was actually easier than three sets of 12 was two weeks ago. Two weeks from now will be one set of 20. I programmed the ball slam metcon for a few of the guys after class and it turned out to be brutal. Our bodies were already rocked from the Oly lifting and squatting, but it was a great cap to an awesome session.
Clean & jerk 8 x 2
40kg, 60kg, 70kg, 75kg, 80kg, 85kg, 85kg, 85kg
Squat 2 x 15 @ 65%
195#
Metcon: EMOTM for 10 minutes of:
10 ball slams (40#)
Notes: One of the most grueling and complete training sessions I've had in my life. Quite a weekned of training! I was flying out of the hole on squats cleans today and super-explosive on the jerk. Working at 85kg is big weight for me. It was difficult to keep pushing when I knew back squats were lerking in the distance. Fortunately, two sets of 15 was actually easier than three sets of 12 was two weeks ago. Two weeks from now will be one set of 20. I programmed the ball slam metcon for a few of the guys after class and it turned out to be brutal. Our bodies were already rocked from the Oly lifting and squatting, but it was a great cap to an awesome session.
Saturday 25 Aug 12
Balance Gym
EMOTM for 15 minutes of:
3 power snatches (115#)
Metcon: Complete 5 rounds of:
5 tire flips
10 burpees
Rest while partner completes round
Chest-to-bar pull-ups 3 x 12
Notes: One of the best training days I've had in recent memory. Since there was no DCW today, I decided to work on a bit of my own programming. Stole a page from Rich Froning, Jr.'s book and tried an EMOTM approach to one of my major weakness: higher-rep snatches. Tried to select a weight that would be moderate, but not lead to form breakdown by the end. I think 115# was a good choice. I wore my sneakers instead of Oly shoes to get a feel for snatching in them. Focus was on quickly picking up bar and moving through each set of three efficiently and smoothly. Chris joined me for the metcon and it was an absolute ass-kicker. I tried to tap-out after the fourth round, but got my act together and pushed through. Rounded things out with some pull-up volume, which definitely needs some work.
EMOTM for 15 minutes of:
3 power snatches (115#)
Metcon: Complete 5 rounds of:
5 tire flips
10 burpees
Rest while partner completes round
Chest-to-bar pull-ups 3 x 12
Notes: One of the best training days I've had in recent memory. Since there was no DCW today, I decided to work on a bit of my own programming. Stole a page from Rich Froning, Jr.'s book and tried an EMOTM approach to one of my major weakness: higher-rep snatches. Tried to select a weight that would be moderate, but not lead to form breakdown by the end. I think 115# was a good choice. I wore my sneakers instead of Oly shoes to get a feel for snatching in them. Focus was on quickly picking up bar and moving through each set of three efficiently and smoothly. Chris joined me for the metcon and it was an absolute ass-kicker. I tried to tap-out after the fourth round, but got my act together and pushed through. Rounded things out with some pull-up volume, which definitely needs some work.
Friday 24 Aug 12
Arlington
Row 5K
20.41.6
Notes: Huge improvement over last time (22.48.0 on 9 Aug 12). I upped the strokes/minute to 22 from 17, and kept the pace below 2.05/500 meters throughout the entire piece. Never felt out of control or in discomfort. I think it was the perfect mix of aerobic base work and recovery, whereas last time it was straight-up recovery. Next time, goal will be to push tempo and break 20 minutes.
Row 5K
20.41.6
Notes: Huge improvement over last time (22.48.0 on 9 Aug 12). I upped the strokes/minute to 22 from 17, and kept the pace below 2.05/500 meters throughout the entire piece. Never felt out of control or in discomfort. I think it was the perfect mix of aerobic base work and recovery, whereas last time it was straight-up recovery. Next time, goal will be to push tempo and break 20 minutes.
Thursday 23 Aug 12
CFDC
Metcon: Complete 4 rounds of:
AMPRAP in 3 minutes of: 21 double-unders; 14 kettlebell swings (24kg); 7 hand-release push-ups
Rest 3 minutes
Notes: Great conditioning workout, but brutal on the grip/forearms. I pushed hard tonight, but had trouble maintaining grip on the kettlebell. Hands turn into a sweaty, chalky mess after a few rounds. Need to increase swing volume, but it's difficult with so many other elements to focus on.
Metcon: Complete 4 rounds of:
AMPRAP in 3 minutes of: 21 double-unders; 14 kettlebell swings (24kg); 7 hand-release push-ups
Rest 3 minutes
Notes: Great conditioning workout, but brutal on the grip/forearms. I pushed hard tonight, but had trouble maintaining grip on the kettlebell. Hands turn into a sweaty, chalky mess after a few rounds. Need to increase swing volume, but it's difficult with so many other elements to focus on.
Thursday, August 23, 2012
Wednesday 22 Aug 12
DC Weightlifting Club
3 x 1 tall snatch/1 snatch balance @ 30kg
6 x 1 hang snatch high-pull/1 hang power snatch/1 snatch balance
40kg, 45kg, 50kg, 55kg, 60kg, 60kg
Skill work: muscle-ups
Notes: It's so difficult for me to snatch after a day in the office. My hips and thoracic spine get so tight throughout the day. I am so much looser on weekends and on days that I telework. Anyways, I had great speed tonight on snatch balances and was really driving myself under the bar. Muscle-ups were a bit of a disappointment. I was able to get a few toward the end of the night, but it was a struggle. Feels like I'm wearing a weight vest right now on gymnastics movements. Need to dedicate more time toward the gymnastics movements.
3 x 1 tall snatch/1 snatch balance @ 30kg
6 x 1 hang snatch high-pull/1 hang power snatch/1 snatch balance
40kg, 45kg, 50kg, 55kg, 60kg, 60kg
Skill work: muscle-ups
Notes: It's so difficult for me to snatch after a day in the office. My hips and thoracic spine get so tight throughout the day. I am so much looser on weekends and on days that I telework. Anyways, I had great speed tonight on snatch balances and was really driving myself under the bar. Muscle-ups were a bit of a disappointment. I was able to get a few toward the end of the night, but it was a struggle. Feels like I'm wearing a weight vest right now on gymnastics movements. Need to dedicate more time toward the gymnastics movements.
Wednesday, August 22, 2012
Tuesday 21 Aug 12
Morning: Arlington
Row 8 x 500 meters (rest two minutes between intervals)
1. 1.46.5 (27) (1.48.1)
2. 1.47.1 (27) (1.50.2)
3. 1.48.5 (27) (1.50.5)
4. 1.49.6 (28) (1.51.6)
5. 1.48.5 (28) (1.52.0)
6. 1.52.0 (27) (1.53.2)
7. 1.55.9 (26) (1.52.9)
8. 1.58.7 (25) (1.52.6)
Notes: Well, I went for it. Unfortunately, I crashed hard mid-way through the sixth interval. My goal was all pieces sub-1.50. I was able to maintain that pace for the first five intervals, but it was unsustainable. Once I failed, I was broken physically and mentally and decided to go through the motions on the last few pieces. The two minute rest period just isn't enough to regenerate once you reach failure. I'm happy that I went for it, though, and will take another crack at this goal next time around. There's nothing wrong crashing and burning every once in a while.
Evening: CFDC
Jerk 4 x 3
135, 165, 185, 205
Metcon: For time, complete 3 rounds of:
12 one-armed dumbbell thrusters (L) (40#)
1 Bear crawl
12 one-armed dumbbell thrusters (R)
3 shuttle runs
7.32
Notes: Really happy with my effort tonight. My personal record on jerk is 210#. The fact that I can handle a triple at 205# demonstrates that I'm in new territory now. Feel like I could handle 225# without much of a problem (assuming my arms aren't hurting). Then, I pushed through the pain on the metcon. Dumbbell thrusters and bear crawls are about as bad a draw for me as there is; however, I grinded through and tried to keep moving. Had to stop a few times during the bear crawls, but it was otherwise pretty good. Need to keep chipping away at the conditioning and stay the course with the strength/Oly work.
Row 8 x 500 meters (rest two minutes between intervals)
1. 1.46.5 (27) (1.48.1)
2. 1.47.1 (27) (1.50.2)
3. 1.48.5 (27) (1.50.5)
4. 1.49.6 (28) (1.51.6)
5. 1.48.5 (28) (1.52.0)
6. 1.52.0 (27) (1.53.2)
7. 1.55.9 (26) (1.52.9)
8. 1.58.7 (25) (1.52.6)
Notes: Well, I went for it. Unfortunately, I crashed hard mid-way through the sixth interval. My goal was all pieces sub-1.50. I was able to maintain that pace for the first five intervals, but it was unsustainable. Once I failed, I was broken physically and mentally and decided to go through the motions on the last few pieces. The two minute rest period just isn't enough to regenerate once you reach failure. I'm happy that I went for it, though, and will take another crack at this goal next time around. There's nothing wrong crashing and burning every once in a while.
Evening: CFDC
Jerk 4 x 3
135, 165, 185, 205
Metcon: For time, complete 3 rounds of:
12 one-armed dumbbell thrusters (L) (40#)
1 Bear crawl
12 one-armed dumbbell thrusters (R)
3 shuttle runs
7.32
Notes: Really happy with my effort tonight. My personal record on jerk is 210#. The fact that I can handle a triple at 205# demonstrates that I'm in new territory now. Feel like I could handle 225# without much of a problem (assuming my arms aren't hurting). Then, I pushed through the pain on the metcon. Dumbbell thrusters and bear crawls are about as bad a draw for me as there is; however, I grinded through and tried to keep moving. Had to stop a few times during the bear crawls, but it was otherwise pretty good. Need to keep chipping away at the conditioning and stay the course with the strength/Oly work.
Monday 20 Aug 12
Custis Trail, Arlington
Run 30 minutes at moderate pace.
100 Push-ups Program (Week 2; Workout 1) 14-14-10-10-15+
Notes: Enjoyed today's run -- it even started raining at the end, which felt nice. Calves didn't tighten up as much, which is a good sign. I know that I won't start seeing great results on my running until I start incorporating track intervals, but I can live with that for now. Back on the push-up program, but it wasn't easy following Sunday's ring push-ups.
Run 30 minutes at moderate pace.
100 Push-ups Program (Week 2; Workout 1) 14-14-10-10-15+
Notes: Enjoyed today's run -- it even started raining at the end, which felt nice. Calves didn't tighten up as much, which is a good sign. I know that I won't start seeing great results on my running until I start incorporating track intervals, but I can live with that for now. Back on the push-up program, but it wasn't easy following Sunday's ring push-ups.
Monday, August 20, 2012
Sunday 19 Aug 12
CFDC (Olympic weightlifting cycle: Week 4)
Deficit deadlift 6 x 3 (standing on 15# bumper plate and 45# iron plate)
225, 245, 275, 295, 295, 295
Metcon: Complete 2 rounds of:
1 minute of ring push-ups
1 minute of weighted step-ups (24kg kettlebell in rack position)
1 minute of Russian twists (25# bumper plate)
1 minute of lunges
Notes: This wasn't really Olympic weightlifting, but it was a good class nonetheless. I always welcome the opportunity to deadlift, as it seems like something that rarely comes up. Working from the deficit is different because it forces you to sink your hips much lower and use more quads. It's supposedly a great movement to assist with the initial pull in the deadlift. I decided that deficit deadlift day wasn't the day to really push it. I kept the weight at 295#, maintained a double-overhand grip, and focused on maintaining proper back positioning. I also avoided using a belt today because the emphasis was on taxing the midsection. I'm happy with my numbers and feel as though I'm really gearing up to move some bigger numbers the next time around. Metcon was a little weak today, but it was good to move a little. I'm excited about really locking in next week and starting to move my conditioning in the right direction.
Deficit deadlift 6 x 3 (standing on 15# bumper plate and 45# iron plate)
225, 245, 275, 295, 295, 295
Metcon: Complete 2 rounds of:
1 minute of ring push-ups
1 minute of weighted step-ups (24kg kettlebell in rack position)
1 minute of Russian twists (25# bumper plate)
1 minute of lunges
Notes: This wasn't really Olympic weightlifting, but it was a good class nonetheless. I always welcome the opportunity to deadlift, as it seems like something that rarely comes up. Working from the deficit is different because it forces you to sink your hips much lower and use more quads. It's supposedly a great movement to assist with the initial pull in the deadlift. I decided that deficit deadlift day wasn't the day to really push it. I kept the weight at 295#, maintained a double-overhand grip, and focused on maintaining proper back positioning. I also avoided using a belt today because the emphasis was on taxing the midsection. I'm happy with my numbers and feel as though I'm really gearing up to move some bigger numbers the next time around. Metcon was a little weak today, but it was good to move a little. I'm excited about really locking in next week and starting to move my conditioning in the right direction.
Saturday 18 Aug 12
DC Weightlifting Club
4 x 1 high-hang power clean/1 power jerk/1 jerk
20kg, 30kg, 40kg, 40kg
Clean & jerk 12 x 1 @ <70%
50kg, 55kg, 60kg, 62.5kg, 65kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg
Clean high-pulls 3 x 2 @ 85-90%
85kg
Toes-to-bar 3 x 15
Notes: Decent session. A little slow pulling under the bar on the clean. Also, still having difficultly transitioning hand position between the clean and jerk. Need to make sure I'm using the shoulders/chest to drive the weight upwards, not the arms. Tough to pull the bar "high" at 85kg, but it looked okay on video. Finally successfully completed three sets of 15 toes-to-bar. Now I can move onto sets of 20.
4 x 1 high-hang power clean/1 power jerk/1 jerk
20kg, 30kg, 40kg, 40kg
Clean & jerk 12 x 1 @ <70%
50kg, 55kg, 60kg, 62.5kg, 65kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg
Clean high-pulls 3 x 2 @ 85-90%
85kg
Toes-to-bar 3 x 15
Notes: Decent session. A little slow pulling under the bar on the clean. Also, still having difficultly transitioning hand position between the clean and jerk. Need to make sure I'm using the shoulders/chest to drive the weight upwards, not the arms. Tough to pull the bar "high" at 85kg, but it looked okay on video. Finally successfully completed three sets of 15 toes-to-bar. Now I can move onto sets of 20.
Friday, August 17, 2012
Thursday 16 Aug 12
CFDC
Metcon: For time:
1 x AMRAP front squats (155#)
Block run
50 burpees
Block run
25 ball slams (40#)
16.38/15 front squats
Notes: This was a neat little metcon with two separate data points. The front squats were more difficult than usual because you couldn't wear Oly shoes. Made it more difficult to maintain an upright torso. I bailed after 15 reps because I could feel my lower back starting to take a beating; however, I'm satisfied with that effort. I'm not satisfied with my effort on the overall metcon. I dogged both Block runs and looked for every opportunity to break on burpees and ball slams. I don't expect to be putting up stellar times right now, but I do expect a shift in mind-set towards better intensity. Need to start pushing through the pain a little bit more rather than backing off as soon as the going gets tough. Feels like I'm performing metcons with a weight vest on right now.
Metcon: For time:
1 x AMRAP front squats (155#)
Block run
50 burpees
Block run
25 ball slams (40#)
16.38/15 front squats
Notes: This was a neat little metcon with two separate data points. The front squats were more difficult than usual because you couldn't wear Oly shoes. Made it more difficult to maintain an upright torso. I bailed after 15 reps because I could feel my lower back starting to take a beating; however, I'm satisfied with that effort. I'm not satisfied with my effort on the overall metcon. I dogged both Block runs and looked for every opportunity to break on burpees and ball slams. I don't expect to be putting up stellar times right now, but I do expect a shift in mind-set towards better intensity. Need to start pushing through the pain a little bit more rather than backing off as soon as the going gets tough. Feels like I'm performing metcons with a weight vest on right now.
Thursday, August 16, 2012
Wednesday 15 Aug 12
DC Weightlifting Club
Tall clean 3 x 2
40kg
6 x 1 power clean/1 hang clean/1 clean & jerk
60kg, 65kg, 70kg, 72.5kg, 75kg, 77.5kg
Notes: I had nothing today. Felt overall fatigue in the body and moved slowly on my lifts. Skipped the jerk on the last two sets because my arms were bothering me. Rack position was really tight from all the pressing and pulling work over the last few days. Need to dial in my sleep, diet, and mobility if I'm going to train this much.
Tall clean 3 x 2
40kg
6 x 1 power clean/1 hang clean/1 clean & jerk
60kg, 65kg, 70kg, 72.5kg, 75kg, 77.5kg
Notes: I had nothing today. Felt overall fatigue in the body and moved slowly on my lifts. Skipped the jerk on the last two sets because my arms were bothering me. Rack position was really tight from all the pressing and pulling work over the last few days. Need to dial in my sleep, diet, and mobility if I'm going to train this much.
Wednesday, August 15, 2012
Tuesday 14 Aug 12
CFDC
Handstand push-ups 5 x 5 (perform 10 hollow rocks between each set)
Metcon: Complete AMRAP in 7 minutes of:
4 "plyo" burpees
8 overhead lunges (45#)
5 rounds
Post-metcon: chest-to-bar pull-ups 3 x 12
Notes: Gave a good effort tonight, both on the HSPUs and the metcon. Had to resort to a kip on the last few reps of each set of HSPUs. Difficult to make improvment on this movement without performing it on a consistent basis. Also need to keep hammering away at the pull-ups, both chest-to-bar and regular.
Handstand push-ups 5 x 5 (perform 10 hollow rocks between each set)
Metcon: Complete AMRAP in 7 minutes of:
4 "plyo" burpees
8 overhead lunges (45#)
5 rounds
Post-metcon: chest-to-bar pull-ups 3 x 12
Notes: Gave a good effort tonight, both on the HSPUs and the metcon. Had to resort to a kip on the last few reps of each set of HSPUs. Difficult to make improvment on this movement without performing it on a consistent basis. Also need to keep hammering away at the pull-ups, both chest-to-bar and regular.
Tuesday, August 14, 2012
Monday 13 Aug 12
Custis Trail, Arlington
Run 30 minutes at moderate pace.
100 Push-ups Program (Week 2; Workout 1) 14-14-10-10-15+
Notes: Picked up pace a bit from last week, but still kept it moderate. Legs were filled with lactic acid from Sunday's Olympic weightlifting/back squat beatdown, but I think this run helped with moving things through. Still hoping that these runs help with building an aerobic base for metcons later in the "season."
Run 30 minutes at moderate pace.
100 Push-ups Program (Week 2; Workout 1) 14-14-10-10-15+
Notes: Picked up pace a bit from last week, but still kept it moderate. Legs were filled with lactic acid from Sunday's Olympic weightlifting/back squat beatdown, but I think this run helped with moving things through. Still hoping that these runs help with building an aerobic base for metcons later in the "season."
Monday, August 13, 2012
Sunday 12 Aug 12
CFDC (Olympic weightlifting cycle: Week 3)
5 x 1 power clean/1 hang squat clean/1 jerk
60kg, 70kg, 75kg, 80kg, 85kg
Squat 3 x 12 @ 65% (perform AMRAP ring dips between each set)
195# (7, 7, 7)
Toes-to-bar 15-15(f)-15(f)
Notes: One of the most intense training days I can ever remember. Worked up to 85kg on the clean & jerk complex. I focused today on the transition to the jerk. Really popped the bar off my shoulders out of the bottom of the clean and readjusted the hands slightly wider with the elbows down-and-out. My jerk was massive and it felt really great to be back driving some weight around. Hardest part of the complex is standing up out of the front squat -- need to talk to Chris about incorporating more front squats. Speaking of squats, today's 3 x 12 @ 65% were some of the most difficult sets I've ever completed. Reps 6-9 were an absolute grind. Reps 10-11 were brutal. Rep 12 was an out-of-body experience. Tom said we're moving to 2 x 15 @ 65% in two weeks, and then 1 x 20 @ 65% in four weeks. I can't even imagine what that will feel like. Ring dips were tough after the systematic failure caused by squats. Still, seven reps per set is pretty decent for me. Still can't complete three sets of 15 toes-to-bar, but will continue trying. Hit the pool on Sunday afternoon for some practice and recovery. Swam a 200 yard free-style at one point, which is my best distance to date. Also practice turning at the wall, including flip-turns.
5 x 1 power clean/1 hang squat clean/1 jerk
60kg, 70kg, 75kg, 80kg, 85kg
Squat 3 x 12 @ 65% (perform AMRAP ring dips between each set)
195# (7, 7, 7)
Toes-to-bar 15-15(f)-15(f)
Notes: One of the most intense training days I can ever remember. Worked up to 85kg on the clean & jerk complex. I focused today on the transition to the jerk. Really popped the bar off my shoulders out of the bottom of the clean and readjusted the hands slightly wider with the elbows down-and-out. My jerk was massive and it felt really great to be back driving some weight around. Hardest part of the complex is standing up out of the front squat -- need to talk to Chris about incorporating more front squats. Speaking of squats, today's 3 x 12 @ 65% were some of the most difficult sets I've ever completed. Reps 6-9 were an absolute grind. Reps 10-11 were brutal. Rep 12 was an out-of-body experience. Tom said we're moving to 2 x 15 @ 65% in two weeks, and then 1 x 20 @ 65% in four weeks. I can't even imagine what that will feel like. Ring dips were tough after the systematic failure caused by squats. Still, seven reps per set is pretty decent for me. Still can't complete three sets of 15 toes-to-bar, but will continue trying. Hit the pool on Sunday afternoon for some practice and recovery. Swam a 200 yard free-style at one point, which is my best distance to date. Also practice turning at the wall, including flip-turns.
Saturday, August 11, 2012
Saturday 11 Aug 12
DC Weightlifting Club
3 x 1 hang power snatch/1 snatch balance
20kg, 30kg, 35kg
Snatch 1 x 3 @ 60%; 2 x 2 @ 65%; 6 x 1 @ 70%
40kg; 45kg; 50kg
Snatch-grip deficit deadlift (standing on 45# iron plate; pull to knees only) 5 x 2 @ 110%
75kg
100 Push-ups Program (Week 1; Workout 3) 11-15-9-9-13+
Pull-ups 3 x 15
Notes: Really enjoyable session this morning. Body was open and I was able to get into a good starting position. Hit a few really solid reps at 50kg. Need to remember to be patient off the floor and then explode once the bar gets to mid-thigh. I liked the deadlifts because they reinforce a good starting position and overload the bottom portion of the movement. I hope this makes regular snatches feel lighter. Completed my first week of the push-up program and it felt good. I hit 16 reps on the last set. The volume increases quickly on Week 2, but I'm looking forward to it. Even if I fail, I know that I'm improving on a basic movement that I've struggled with for a long time. Pull-ups felt awesome and I'm beginning to build volume on the movement. Will keep hitting these post-workout, along with toes-to-bar, until I'm easily hitting three sets of 25 reps. At that point, I'll move onto some different rep schemes.
3 x 1 hang power snatch/1 snatch balance
20kg, 30kg, 35kg
Snatch 1 x 3 @ 60%; 2 x 2 @ 65%; 6 x 1 @ 70%
40kg; 45kg; 50kg
Snatch-grip deficit deadlift (standing on 45# iron plate; pull to knees only) 5 x 2 @ 110%
75kg
100 Push-ups Program (Week 1; Workout 3) 11-15-9-9-13+
Pull-ups 3 x 15
Notes: Really enjoyable session this morning. Body was open and I was able to get into a good starting position. Hit a few really solid reps at 50kg. Need to remember to be patient off the floor and then explode once the bar gets to mid-thigh. I liked the deadlifts because they reinforce a good starting position and overload the bottom portion of the movement. I hope this makes regular snatches feel lighter. Completed my first week of the push-up program and it felt good. I hit 16 reps on the last set. The volume increases quickly on Week 2, but I'm looking forward to it. Even if I fail, I know that I'm improving on a basic movement that I've struggled with for a long time. Pull-ups felt awesome and I'm beginning to build volume on the movement. Will keep hitting these post-workout, along with toes-to-bar, until I'm easily hitting three sets of 25 reps. At that point, I'll move onto some different rep schemes.
Friday 10 Aug 12
Pool
Warm-up: 50 free-style; 100 pull; 50 free-style; 50 kick
Workout: 100 pull; 100 free-style; rest two minutes; 100 pull; 150 free-style; rest three minutes; 50 pull; 100 free
Cool-down: 50 pull; 50 free; back float
Notes: This was my first ever actual pool workout. The numbers seemed daunting at first, but I just kept working. Got into an awesome groove during the workout portion during the middle 150 free-style. Was able to get "long" with my strokes and sync up my kicking. Each length felt easy and I was able to get air without much of a struggle. I'm really proud of my improvement and am eager to continue practicing.
Warm-up: 50 free-style; 100 pull; 50 free-style; 50 kick
Workout: 100 pull; 100 free-style; rest two minutes; 100 pull; 150 free-style; rest three minutes; 50 pull; 100 free
Cool-down: 50 pull; 50 free; back float
Notes: This was my first ever actual pool workout. The numbers seemed daunting at first, but I just kept working. Got into an awesome groove during the workout portion during the middle 150 free-style. Was able to get "long" with my strokes and sync up my kicking. Each length felt easy and I was able to get air without much of a struggle. I'm really proud of my improvement and am eager to continue practicing.
Thursday, August 9, 2012
Thursday 9 Aug 12
Morning: Arlington
Row 5K
22.48.0
Notes: First time experimenting with a true recovery row. I kept it at a very comfortable pace -- approximately 2.15/500 meters at 17 strokes/minute. Goal was threefold: (1) recover the legs; (2) build aerobic base; and (3) increase volume on the rowing machine. I'll use this as a baseline for my 5K rows going forward. Goal for next session will be to keep pace below 2.10/500 meters with a slightly higher stroke rate.
Evening: CFDC
4 x 3 hang clusters + 3 broad jumps
115, 135, 145, 155
Metcon: Complete 2 rounds of:
Row 90 seconds for calories
Rest 90 seconds
AMRAP in 90 seconds of 10 kettlebell swings (24kg) and 10 Ab-mat sit-ups
Rest 90 seconds
100 Push-ups Program (Week 1; Workout 2) 10-12-8-8-12+
Notes: Not a great session, but I got the work in. Not a huge fan of using clusters as an actual strength workout, but it was good to practice hand/elbow positioning coming out of the hole and transitioning to the pressing portion. I can't remember the last time we used the rowing machines, but, of course, rowing gets programmed on the day I experiment with a 5K recovery row in the morning. I was able to complete two rounds during each round of the swing/sit-up portion. Hit 15 reps on my last set of push-ups.
Row 5K
22.48.0
Notes: First time experimenting with a true recovery row. I kept it at a very comfortable pace -- approximately 2.15/500 meters at 17 strokes/minute. Goal was threefold: (1) recover the legs; (2) build aerobic base; and (3) increase volume on the rowing machine. I'll use this as a baseline for my 5K rows going forward. Goal for next session will be to keep pace below 2.10/500 meters with a slightly higher stroke rate.
Evening: CFDC
4 x 3 hang clusters + 3 broad jumps
115, 135, 145, 155
Metcon: Complete 2 rounds of:
Row 90 seconds for calories
Rest 90 seconds
AMRAP in 90 seconds of 10 kettlebell swings (24kg) and 10 Ab-mat sit-ups
Rest 90 seconds
100 Push-ups Program (Week 1; Workout 2) 10-12-8-8-12+
Notes: Not a great session, but I got the work in. Not a huge fan of using clusters as an actual strength workout, but it was good to practice hand/elbow positioning coming out of the hole and transitioning to the pressing portion. I can't remember the last time we used the rowing machines, but, of course, rowing gets programmed on the day I experiment with a 5K recovery row in the morning. I was able to complete two rounds during each round of the swing/sit-up portion. Hit 15 reps on my last set of push-ups.
Wednesday, August 8, 2012
Wednesday 8 Aug 12
Morning: Arlington
Row 2K
7.29.0 (pr)
Notes: First 2K test of the "season" and I set a six-second personal record. Even felt like I had some more juice in the tank. Needless to say, I'm very happy with this effort. Splits went 1.51.7 (26); 1.52.5 (26); 1.53.1 (25); and 1.51.7 (26). Drag factor was 140 with feet at 3. My goal by SuperFit is sub-7 minutes, which will require splits below 1.45.0. For me, this would demonstrate a combination of power and conditioning. Moreover, there's alway a possibility of a rowing event at SuperFit, which makes training on the C2 even more applicable.
A goal without a plan is just a dream. So, here's my plan going forward to achieve at sub-7 minute 2K row. First, I'll continue with my rotation of weekly intervals (8 x 500 meters, 4-5 x 1K, and 7 x 750 meters). This not only helps with conditioning, but also allows me to learn what it's like to row at faster speeds. Need to get all 500 meter pieces sub-1.50, 1K pieces sub-3.45, and 750 meter pieces sub-2.45. Second, I will begin adding a second rowing day each week that focused on developing my aerobic base. This rotation, it will be a 5K row performed at moderate pace. These two aspects, coupled with Olympic weightlifting and CFDC, should help me reach my goal.
Afternoon: DC Weightlifting Club
Snatch turnover 3 x 3 (15# bar)
7 x 1 pausing snatch high-pull/1 pausing snatch @ ~60%
40kg, 40kg, 42.5kg, 45kg, 45kg, 45kg, 45kg
Hang clean high-pulls 4 x 2 @ ~60%
62.5kg
Toes-to-bar 15-15(f)-15(f)
Notes: Felt awesome tonight. Even though my legs were a little fatigued from rowing in the morning, my body was loose and I was able to get into good pulling positions. Nice to know that I can do both in the same day and be okay. Somewhat disappointed by the toes-to-bar. Need to keep hammering away on the volume. Goal is to be able to complete sets of 25 comfortably.
Row 2K
7.29.0 (pr)
Notes: First 2K test of the "season" and I set a six-second personal record. Even felt like I had some more juice in the tank. Needless to say, I'm very happy with this effort. Splits went 1.51.7 (26); 1.52.5 (26); 1.53.1 (25); and 1.51.7 (26). Drag factor was 140 with feet at 3. My goal by SuperFit is sub-7 minutes, which will require splits below 1.45.0. For me, this would demonstrate a combination of power and conditioning. Moreover, there's alway a possibility of a rowing event at SuperFit, which makes training on the C2 even more applicable.
A goal without a plan is just a dream. So, here's my plan going forward to achieve at sub-7 minute 2K row. First, I'll continue with my rotation of weekly intervals (8 x 500 meters, 4-5 x 1K, and 7 x 750 meters). This not only helps with conditioning, but also allows me to learn what it's like to row at faster speeds. Need to get all 500 meter pieces sub-1.50, 1K pieces sub-3.45, and 750 meter pieces sub-2.45. Second, I will begin adding a second rowing day each week that focused on developing my aerobic base. This rotation, it will be a 5K row performed at moderate pace. These two aspects, coupled with Olympic weightlifting and CFDC, should help me reach my goal.
Afternoon: DC Weightlifting Club
Snatch turnover 3 x 3 (15# bar)
7 x 1 pausing snatch high-pull/1 pausing snatch @ ~60%
40kg, 40kg, 42.5kg, 45kg, 45kg, 45kg, 45kg
Hang clean high-pulls 4 x 2 @ ~60%
62.5kg
Toes-to-bar 15-15(f)-15(f)
Notes: Felt awesome tonight. Even though my legs were a little fatigued from rowing in the morning, my body was loose and I was able to get into good pulling positions. Nice to know that I can do both in the same day and be okay. Somewhat disappointed by the toes-to-bar. Need to keep hammering away on the volume. Goal is to be able to complete sets of 25 comfortably.
Tuesday 7 Aug 12
CFDC
Strict chin-ups 4 x submaximal reps (perform two walk walks between each set)
7, 6, 5, 4
Metcon: For time:
Block run (~800 meters)
Then, complete 70 push-ups (perform 10 jump squats whenever you have to break a set)
Then, block run
16.18
Notes: Still feels like I'm doing weighted chin-ups/pull-ups these days. Weighing over 200# is great for squatting, Olympic weightlifting, and rowing; however, it sucks for bodyweight movements. I could only laugh when I saw that today's metcon involved running. Did my first run on Monday for the first time in a year and, of course, CFDC programs running the next day. I moved well on the first block run, but things went to hell on the push-up/jump squat portion of the workout. Managed 20 reps on my first set, but then I had to break to sets of about seven. As a result, I had to perform a bunch of jump squats, which jacked my heart-rate out of control. Actually had to walk for a minute on the final block run, something that's never happened to me before.
Mark suggested to me after class that I consider a strict paleo diet to help get back in shape. While this would certainly help me lose some weight, I don't think it's the best long-term approach for me. Sure, come SuperFit and the Open it would be great to be 15# lighter. However, at this point in the season, the extra 15# really helps me handle the barbell volume. I'd rather get back in shape by incorporating more conditioning and by pushing harder on metcons than simply by losing weight. There will come a time and place for that, just not yet.
Strict chin-ups 4 x submaximal reps (perform two walk walks between each set)
7, 6, 5, 4
Metcon: For time:
Block run (~800 meters)
Then, complete 70 push-ups (perform 10 jump squats whenever you have to break a set)
Then, block run
16.18
Notes: Still feels like I'm doing weighted chin-ups/pull-ups these days. Weighing over 200# is great for squatting, Olympic weightlifting, and rowing; however, it sucks for bodyweight movements. I could only laugh when I saw that today's metcon involved running. Did my first run on Monday for the first time in a year and, of course, CFDC programs running the next day. I moved well on the first block run, but things went to hell on the push-up/jump squat portion of the workout. Managed 20 reps on my first set, but then I had to break to sets of about seven. As a result, I had to perform a bunch of jump squats, which jacked my heart-rate out of control. Actually had to walk for a minute on the final block run, something that's never happened to me before.
Mark suggested to me after class that I consider a strict paleo diet to help get back in shape. While this would certainly help me lose some weight, I don't think it's the best long-term approach for me. Sure, come SuperFit and the Open it would be great to be 15# lighter. However, at this point in the season, the extra 15# really helps me handle the barbell volume. I'd rather get back in shape by incorporating more conditioning and by pushing harder on metcons than simply by losing weight. There will come a time and place for that, just not yet.
Tuesday, August 7, 2012
Monday 6 Aug 12
Custis Trail, Arlington
Run 30 minutes at moderate pace.
Notes: So great to be running again. I've avoided all running over the past six months in an effort to focus on gaining leg size and strength. However, I've decided that it's time to begin shifting my focus toward building an aerobic base. I was pleasantly suprised by my running ability/stamina, particularly for the first 20 minutes. Held myself back so that the run was more aerobic/recovery than it was a grueling workout. Lumbered a bit on the last 10 minutes, but I can live with that. Probably was somewhat over-ambitious in thinking I could do a 30-minute "recovery" run. Anyways, I'm hoping to add this type of run into my weekly schedule on Mondays. I'll also be adding a track interval day on Saturdays to supplement my speed/conditioning.
Run 30 minutes at moderate pace.
Notes: So great to be running again. I've avoided all running over the past six months in an effort to focus on gaining leg size and strength. However, I've decided that it's time to begin shifting my focus toward building an aerobic base. I was pleasantly suprised by my running ability/stamina, particularly for the first 20 minutes. Held myself back so that the run was more aerobic/recovery than it was a grueling workout. Lumbered a bit on the last 10 minutes, but I can live with that. Probably was somewhat over-ambitious in thinking I could do a 30-minute "recovery" run. Anyways, I'm hoping to add this type of run into my weekly schedule on Mondays. I'll also be adding a track interval day on Saturdays to supplement my speed/conditioning.
Monday, August 6, 2012
Sunday 5 Aug 12
CFDC (Olympic weightlifting cycle: Week 2)
12 x 1 hang snatch high-pull/1 hang power snatch
40kg, 45kg, 45kg, 50kg, 50kg, 52.5kg, 52.5kg, 55kg, 55kg, 57.5kg, 57.5kg, 57.5kg
Metcon: Complete 3 rounds of:
1 minute AMRAP overhead squats (115#)
1 minute rest
1 minute AMRAP pull-ups
1 minute rest
Score: 14, 21, 12, 17, 14, 13
100 Push-ups Program (Week 1; Workout 1): 10-12-7-7-9+
Notes: Today was a good test for me. I held up well under the snatch volume. Starting position was strong off the ground, high pulls were great, and power snatch was explosive. I think I'm on my way to setting a new personal record in the snatch of greater than 68kg. Metcon revealed that my pull-up volume is still lacking. Felt pretty strong on overhead squats. 115# is probably the top end for me in terms of high reps. I'd like to be able to handle 135#, but it's just difficult in the hip rep environment. Pull-up numbers started to drop as my grip fatigued. That's inevitable, but I'd like to see the numbers higher across the board. I should be 30+ for each minute of work on pull-ups. Restarted the push-ups program on Week 1 because I couldn't keep up with Week 3. Managed 13 reps on my 9+ set.
12 x 1 hang snatch high-pull/1 hang power snatch
40kg, 45kg, 45kg, 50kg, 50kg, 52.5kg, 52.5kg, 55kg, 55kg, 57.5kg, 57.5kg, 57.5kg
Metcon: Complete 3 rounds of:
1 minute AMRAP overhead squats (115#)
1 minute rest
1 minute AMRAP pull-ups
1 minute rest
Score: 14, 21, 12, 17, 14, 13
100 Push-ups Program (Week 1; Workout 1): 10-12-7-7-9+
Notes: Today was a good test for me. I held up well under the snatch volume. Starting position was strong off the ground, high pulls were great, and power snatch was explosive. I think I'm on my way to setting a new personal record in the snatch of greater than 68kg. Metcon revealed that my pull-up volume is still lacking. Felt pretty strong on overhead squats. 115# is probably the top end for me in terms of high reps. I'd like to be able to handle 135#, but it's just difficult in the hip rep environment. Pull-up numbers started to drop as my grip fatigued. That's inevitable, but I'd like to see the numbers higher across the board. I should be 30+ for each minute of work on pull-ups. Restarted the push-ups program on Week 1 because I couldn't keep up with Week 3. Managed 13 reps on my 9+ set.
Saturday 4 Aug 12
DC Weightlifting Club
Tall cleans 3 x 2 (bar only)
Dragging high-hang clean 2 x 2 (light weight)
3 x 2 hang clean & jerk (light weight)
45kg, 50kg, 55kg
Clean & jerk 8 x 1 @ <75%
60kg, 65kg, 70kg, 75kg, 80kg, 80kg, 80kg, 80kg
Toes-to-bar 3 x 12
Notes: Frustrating session. Wasn't reaching full extension on cleans and struggled with jerk. Biggest issue right now is resetting the hands during the transition from clean to jerk. Bar is way up in my fingertips when I rise out of the front squat portion of the clean. Need to adjust bar back into the palms so I can drive efficiently under the jerk. Right now, I'm jerking from the fingertips and it's placing a ton of stress on my arms. Toes-to-bar are coming along nicely, though, so that's a positive sign. My plan is to do either toes-to-bar or pull-ups after each class for the rest of the year.
Tall cleans 3 x 2 (bar only)
Dragging high-hang clean 2 x 2 (light weight)
3 x 2 hang clean & jerk (light weight)
45kg, 50kg, 55kg
Clean & jerk 8 x 1 @ <75%
60kg, 65kg, 70kg, 75kg, 80kg, 80kg, 80kg, 80kg
Toes-to-bar 3 x 12
Notes: Frustrating session. Wasn't reaching full extension on cleans and struggled with jerk. Biggest issue right now is resetting the hands during the transition from clean to jerk. Bar is way up in my fingertips when I rise out of the front squat portion of the clean. Need to adjust bar back into the palms so I can drive efficiently under the jerk. Right now, I'm jerking from the fingertips and it's placing a ton of stress on my arms. Toes-to-bar are coming along nicely, though, so that's a positive sign. My plan is to do either toes-to-bar or pull-ups after each class for the rest of the year.
Friday, August 3, 2012
Thursday 2 Aug 12
CFDC
Pausing clean pulls 7 x 2 (pause just below knees; pause at mid-thigh; explode upward)
135, 155, 165, 165*, 175*, 175*, 175*
*performed at deficit standing on 45# iron plate
Metcon: Complete AMRAP in 10 minutes of:
15 wall ball shots (20#)
100 rope rotations (AMRAP double-unders followed by singles to 100)
Notes: Terrible workout tonight. Class was very rushed and I was very frustrated. Felt as though I didn't accomplish much during the strength/Oly portion. Worked at fairly light weight and focused on maintaining proper positioning. Went pretty hard on the metcon, but was in such a bad mood that I allowed frustration to get the best of me.
Pausing clean pulls 7 x 2 (pause just below knees; pause at mid-thigh; explode upward)
135, 155, 165, 165*, 175*, 175*, 175*
*performed at deficit standing on 45# iron plate
Metcon: Complete AMRAP in 10 minutes of:
15 wall ball shots (20#)
100 rope rotations (AMRAP double-unders followed by singles to 100)
Notes: Terrible workout tonight. Class was very rushed and I was very frustrated. Felt as though I didn't accomplish much during the strength/Oly portion. Worked at fairly light weight and focused on maintaining proper positioning. Went pretty hard on the metcon, but was in such a bad mood that I allowed frustration to get the best of me.
Wednesday, August 1, 2012
Wednesday 1 Aug 12
Arlington
Row 7 x 750 meters (rest 2 minutes between intervals)
1. 2.44.9 (25)
2. 2.46.0 (26)
3. 2.48.6 (25)
4. 2.50.5 (25)
5. 2.50.5 (25)
6. 2.50.3 (25)
7. 2.48.6 (26)
Notes: Drag factor 140; feet at 3. This is a tough program due to the relatively short rest periods. Goal was to keep the stroke rate at 26/minute, but I had trouble keeping it above 25 without sacrificing driving/pulling mechanics. Goal for next time will be to keep all intervals sub-2.45. Looking forward to my first 2K test next week.
Row 7 x 750 meters (rest 2 minutes between intervals)
1. 2.44.9 (25)
2. 2.46.0 (26)
3. 2.48.6 (25)
4. 2.50.5 (25)
5. 2.50.5 (25)
6. 2.50.3 (25)
7. 2.48.6 (26)
Notes: Drag factor 140; feet at 3. This is a tough program due to the relatively short rest periods. Goal was to keep the stroke rate at 26/minute, but I had trouble keeping it above 25 without sacrificing driving/pulling mechanics. Goal for next time will be to keep all intervals sub-2.45. Looking forward to my first 2K test next week.
Tuesday 31 Jul 12
CFDC
Push press 6 x 3
155, 165, 175, 185, 185, 185
Metcon: AMRAP in 7 minutes of:
10 jump squats
1/2 court mummy crawl
15 glute/ham hikes
1/2 court mummy crawl
4 rounds + 7 jump squats
100 Push-ups Program (Week 3, Workout 1): 12-17-13-13(f)-17(f)
Notes: Big numbers on push press. I've avoided the movement lately due to pain in my arm(s). Spend a lot of time mobilizing my thoracic spine and shoulder external rotation pre-workout. Was able to rack the bar on my shoulders while still keeping most of my hand around the bar. Tendency is for the bar to slip toward the fingers tips, but I fought to keep it down in the palm with vertical elbows. Tom recommended stretching my upper back/traps, so I'll try to work on that this week. Hopefully, I can get back to working some heavy jerks as part of my Olympic weightlifting. Metcon was a burner in the heat. Mummy crawls, if performed correctly (hollow position), are absolutely brutal on the core. Also started up the "100 Push-ups Program" today. I scored 25 on my initial test, which has me starting the program on Week 3. This proved to be too much because I couldn't even complete the first workout. The one minute rest period between sets is brutal. I'll simply repeat Week 3 next week. My hope is that I can bring my push-ups up to speed quickly with this program.
Push press 6 x 3
155, 165, 175, 185, 185, 185
Metcon: AMRAP in 7 minutes of:
10 jump squats
1/2 court mummy crawl
15 glute/ham hikes
1/2 court mummy crawl
4 rounds + 7 jump squats
100 Push-ups Program (Week 3, Workout 1): 12-17-13-13(f)-17(f)
Notes: Big numbers on push press. I've avoided the movement lately due to pain in my arm(s). Spend a lot of time mobilizing my thoracic spine and shoulder external rotation pre-workout. Was able to rack the bar on my shoulders while still keeping most of my hand around the bar. Tendency is for the bar to slip toward the fingers tips, but I fought to keep it down in the palm with vertical elbows. Tom recommended stretching my upper back/traps, so I'll try to work on that this week. Hopefully, I can get back to working some heavy jerks as part of my Olympic weightlifting. Metcon was a burner in the heat. Mummy crawls, if performed correctly (hollow position), are absolutely brutal on the core. Also started up the "100 Push-ups Program" today. I scored 25 on my initial test, which has me starting the program on Week 3. This proved to be too much because I couldn't even complete the first workout. The one minute rest period between sets is brutal. I'll simply repeat Week 3 next week. My hope is that I can bring my push-ups up to speed quickly with this program.
Monday, July 30, 2012
Sunday 29 Jul 12
CFDC (Olympic weightlifting cycle: Week 1)
6 x 1 power clean/1 hang squat clean
65kg, 70kg, 75kg, 80kg, 85kg, 90kg
Squat 3 x 10 @ 65%
195#
Toes-to-bar 3 x 12
Notes: This was a ton of volume. Moved some serious weight on the Oly complex. The power clean was easy, but standing up out of the bottom of the hang squat clean was really difficult. It was like doing a rock-bottom front squat each time. That meant my legs were already fatigued by the time we moved to squats. This rep scheme was very difficult from the heavy work we've been doing. My legs were absolutely burning on reps 7-10. I felt different smaller muscles in the lower legs engaging -- it was weird. Need to hone in on hip mobility in order to improve positioning. From what I understand, we'll be continuing to work higher-rep squats every other Sunday until we progress up to a set of 20 at 65%. That will be absolutely brutal. Threw in some toes-to-bar at the end to continue building volume on the movement.
6 x 1 power clean/1 hang squat clean
65kg, 70kg, 75kg, 80kg, 85kg, 90kg
Squat 3 x 10 @ 65%
195#
Toes-to-bar 3 x 12
Notes: This was a ton of volume. Moved some serious weight on the Oly complex. The power clean was easy, but standing up out of the bottom of the hang squat clean was really difficult. It was like doing a rock-bottom front squat each time. That meant my legs were already fatigued by the time we moved to squats. This rep scheme was very difficult from the heavy work we've been doing. My legs were absolutely burning on reps 7-10. I felt different smaller muscles in the lower legs engaging -- it was weird. Need to hone in on hip mobility in order to improve positioning. From what I understand, we'll be continuing to work higher-rep squats every other Sunday until we progress up to a set of 20 at 65%. That will be absolutely brutal. Threw in some toes-to-bar at the end to continue building volume on the movement.
Saturday 28 Jul 12
DC Weightlifting Club
3 x 2 hang snatch high-pulls/2 snatch turnovers (bar only)
Snatch 6 x 2 @ 60-70%
40kg, 45kg, 45kg, 47.5kg, 47.5kg, 47.5kg
4 x 1 snatch pull/1 snatch high-pull @ highest snatch weight
47.5kg
Chest-to-bar pull-ups 3 x 10
1 x AMRAP push-ups: 25
Metcon: EMOTM for 15 minutes of:
10 box jumps (24 inch) (step-down only)
Notes: Good session. Loads were fairly moderate because Sunday's schedule involved heavy cleans and squats. Focused on sticking bottom position on snatch, and even sat in bottom for a few seconds after each lift. Biggest issue right now is flexibility in set-up position. Knees are getting in the way of my bar path, which is forcing me to loop out and around the knees. Need to load hamstrings without rounding upper back. Mixed in some bodyweight stuff after Olympic weightlifting and even some EMOTM-style conditioning. The rep scheme on box jumps was perfect because my heart rate was elevated for the entire 15 minutes without getting out of control.
3 x 2 hang snatch high-pulls/2 snatch turnovers (bar only)
Snatch 6 x 2 @ 60-70%
40kg, 45kg, 45kg, 47.5kg, 47.5kg, 47.5kg
4 x 1 snatch pull/1 snatch high-pull @ highest snatch weight
47.5kg
Chest-to-bar pull-ups 3 x 10
1 x AMRAP push-ups: 25
Metcon: EMOTM for 15 minutes of:
10 box jumps (24 inch) (step-down only)
Notes: Good session. Loads were fairly moderate because Sunday's schedule involved heavy cleans and squats. Focused on sticking bottom position on snatch, and even sat in bottom for a few seconds after each lift. Biggest issue right now is flexibility in set-up position. Knees are getting in the way of my bar path, which is forcing me to loop out and around the knees. Need to load hamstrings without rounding upper back. Mixed in some bodyweight stuff after Olympic weightlifting and even some EMOTM-style conditioning. The rep scheme on box jumps was perfect because my heart rate was elevated for the entire 15 minutes without getting out of control.
Friday 27 Jul 12
Arlington
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.44.9 (24)
2. 3.46.8 (24)
3. 3.47.3 (25)
4. 3.47.5 (25)
5. 3.46.1 (26)
Notes: Great session on the C2. Met goals of keeping pace below 1.55/500 meters the entire time and keeping all pieces below 3.50. Pretty happy with stroke rate and my wind is beginning to return. Looking forward to banging out 7 x 750 meters next week and then testing a 2K.
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.44.9 (24)
2. 3.46.8 (24)
3. 3.47.3 (25)
4. 3.47.5 (25)
5. 3.46.1 (26)
Notes: Great session on the C2. Met goals of keeping pace below 1.55/500 meters the entire time and keeping all pieces below 3.50. Pretty happy with stroke rate and my wind is beginning to return. Looking forward to banging out 7 x 750 meters next week and then testing a 2K.
Thursday 26 Jul 12
CFDC
With a partner, spend 5 minutes at the following stations, completing AMRAP:
Station 1: Sandbag loading (150# bag onto 36 inch box)
Station 2: Sledgehammer strikes (16#)
Station 3: Tire flips
Station 4: Rope pulls and sandbag drag
Station 5: Dips walks and L-hang
Rest two minutes between each station.
Notes: This was a sweet workout. I've enjoyed building strength and explosiveness through stationary barbell movements such as squats and Olympic lifts. It was awesome to apply that strength and explosivness in a more functional manner. Sandbag loading was particularly difficult because the bag was so damn heavy. Brutal on the lower back. Same with tire flips. Nice to mix it up a little bit.
With a partner, spend 5 minutes at the following stations, completing AMRAP:
Station 1: Sandbag loading (150# bag onto 36 inch box)
Station 2: Sledgehammer strikes (16#)
Station 3: Tire flips
Station 4: Rope pulls and sandbag drag
Station 5: Dips walks and L-hang
Rest two minutes between each station.
Notes: This was a sweet workout. I've enjoyed building strength and explosiveness through stationary barbell movements such as squats and Olympic lifts. It was awesome to apply that strength and explosivness in a more functional manner. Sandbag loading was particularly difficult because the bag was so damn heavy. Brutal on the lower back. Same with tire flips. Nice to mix it up a little bit.
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