Balance Gym
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.43.1 (20) (3.52.5)
2. 3.46.4 (20) (3.54.5)
3. 3.50.3 (20) (3.57.7)
4. 3.53.4 (19) (3.55.2)
5. 3.49.0 (19) (3.55.8)
Notes: Absolutely destroyed my previous times. Barely missed my goal of completing each interval sub-3.50. Lost my focus a bit on the fourth interval, but regrouped to finish strong. Also, I found a real groove on the last interval. I started really relaxing my arms on the recovery. I would then kind of snap them on the pull. It's difficult to articulate, but the numbers started dropping like crazy. I was able to row a sub-3.50 on the last interval without even exerting much effort. I'm excited and curious to give this stroke another shot in the next few days. It's really nice to see improvement on my numbers and it keeps me motivated to keep working hard on the rowing intervals. I'm looking forward to testing another 2K in the near future. Last time, my time was 7.35.8. I hope to keep inching toward my long-term goal of sub-7.00.
Monday, January 30, 2012
Sunday, January 29, 2012
Sunday 29 Jan 12
CFDC
Overhead squat 10-10-8-5-5-5-5
20kg-40kg-50kg-60kg-70kg-80kg(f)-80kg(pr)
Clean pulls 3 x 3
70kg, 80kg, 80kg
Metcon: Partner shuttle runs x 2
Then, 5 minute AMRAP of:
Hang power cleans (75#)
Push-ups
Notes: Lots of great stuff going on today. Overhead squats felt as good as they ever have. I felt open in the hips and thoracic spine and strong in the legs. I failed my first set at 80kg (~176#), but regrouped and established a new personal record on my second set. This is huge progress. Second time this work working pulls, this time with a clean grip. Biggest difficulty for me is pulling off the floor. I feel as though I'm losing my back position somewhat. Overall, I'm getting nice extension on the pull and am hoping it will translate over to my full clean. The partner shuttle runs turned out to be major conditioning. I was the anchor man for my team and ended up in a dead sprint at the end trying to race another team's anchor man. Tom then grabbed a few of the "competitors" for a second conditioning piece. His idea was a short, 5 minute couplet, but with no rep scheme. The idea was to go just shy of muscle failure on each movement and then to transition as fast as possible to the next movement. If you ever had to rest for more than a second, then the workout was over. The idea was to find your breaking point. I was able to go pretty hard, but push-ups are such a weakness that it's difficult for me to "red-line" when they're in a workout. In any event, it was a great finisher and I totally agree with the style of training.
Overhead squat 10-10-8-5-5-5-5
20kg-40kg-50kg-60kg-70kg-80kg(f)-80kg(pr)
Clean pulls 3 x 3
70kg, 80kg, 80kg
Metcon: Partner shuttle runs x 2
Then, 5 minute AMRAP of:
Hang power cleans (75#)
Push-ups
Notes: Lots of great stuff going on today. Overhead squats felt as good as they ever have. I felt open in the hips and thoracic spine and strong in the legs. I failed my first set at 80kg (~176#), but regrouped and established a new personal record on my second set. This is huge progress. Second time this work working pulls, this time with a clean grip. Biggest difficulty for me is pulling off the floor. I feel as though I'm losing my back position somewhat. Overall, I'm getting nice extension on the pull and am hoping it will translate over to my full clean. The partner shuttle runs turned out to be major conditioning. I was the anchor man for my team and ended up in a dead sprint at the end trying to race another team's anchor man. Tom then grabbed a few of the "competitors" for a second conditioning piece. His idea was a short, 5 minute couplet, but with no rep scheme. The idea was to go just shy of muscle failure on each movement and then to transition as fast as possible to the next movement. If you ever had to rest for more than a second, then the workout was over. The idea was to find your breaking point. I was able to go pretty hard, but push-ups are such a weakness that it's difficult for me to "red-line" when they're in a workout. In any event, it was a great finisher and I totally agree with the style of training.
Saturday, January 28, 2012
Saturday 28 Jan 12
Balance Gym
Snatch work up to opener (60kg)
Clean & jerk work up to opener (87kg)
Metcon: For time:
Row 20 calories
30 burpees (with jump onto 45# bumper plate)
30 dumbbell ground-to-overheads (45# dumbbells)
30 sit-ups
30 walking lunges
10.45
Notes: Instructions were to work up to my openers for the Baltimore Open on both Oly lifts. I donkey-kicked a little, but I was otherwise happy with how effortless 60kg felt on snatch. I'm confident that I'll break my previous personal record of 65kg in two weeks at Baltimore. Clean & jerk didn't go as well. 87kg was heavy and, I even reverted to more of a sumo-power clean. During my warm-up attempts at 60kg, 70kg, and 80kg, I did a full squat clean. Something crept into my head at 87kg and told my brain not to get under the bar. Still a good day to be able to hit both of those lifts at those weights. Did the metcon with Ben and Amelia, two of teammates for next week's Throwdown at Balance Gym. I stole it from last year's Regionals workout. I'm a big fan to ground-to-overheads, both with a barbell and dumbbells, because they seems to appear frequently in competitions. I think it's also good to use different standards for burpees, such as jumping onto the 45# bumper plate, because there's often a wrinkle during competition. Still need to work on pushing through discomfort, but it was an overall good workout.
Snatch work up to opener (60kg)
Clean & jerk work up to opener (87kg)
Metcon: For time:
Row 20 calories
30 burpees (with jump onto 45# bumper plate)
30 dumbbell ground-to-overheads (45# dumbbells)
30 sit-ups
30 walking lunges
10.45
Notes: Instructions were to work up to my openers for the Baltimore Open on both Oly lifts. I donkey-kicked a little, but I was otherwise happy with how effortless 60kg felt on snatch. I'm confident that I'll break my previous personal record of 65kg in two weeks at Baltimore. Clean & jerk didn't go as well. 87kg was heavy and, I even reverted to more of a sumo-power clean. During my warm-up attempts at 60kg, 70kg, and 80kg, I did a full squat clean. Something crept into my head at 87kg and told my brain not to get under the bar. Still a good day to be able to hit both of those lifts at those weights. Did the metcon with Ben and Amelia, two of teammates for next week's Throwdown at Balance Gym. I stole it from last year's Regionals workout. I'm a big fan to ground-to-overheads, both with a barbell and dumbbells, because they seems to appear frequently in competitions. I think it's also good to use different standards for burpees, such as jumping onto the 45# bumper plate, because there's often a wrinkle during competition. Still need to work on pushing through discomfort, but it was an overall good workout.
Friday, January 27, 2012
Thursday 26 Jan 12
CFDC
Complete as many HSPUs as possible in 12 minutes:
19
Metcon: "Annie"
Complete 50-40-30-20-10 reps of:
Double-unders
Sit-ups
6.58(pr)
Post-metcon: Single-leg dumbbell RDLs 8-8-8
Notes: For HSPUs, I attempted to hit 5 x 5 with three minutes of rest between sets. Unfortunately, I ended up with sets of 5, 4, 3, 4, and 3, for a total of 19 reps. I placed my hands on 25# bumper plates and used an Ab-mat under my head. This movement continues to be a major weakness. Unless addressed, I will struggle with pressing strength and endurance movements in any event. On a more positive note, I was able to establish a personal record on "Annie." I improved from 7.57 when I did this workout a few months ago. Biggest difference was grinding through the pain on sit-ups and transitioning as fast as possible between movements. I think sub-6.30 is possible next time with a little dedicated abdominal work on the GHD and maybe a few tabata sit-up post-class pieces. Single-leg RDLs were done with a 40# dumbbell, but I really struggled with balance. Ended up not getting much out of that segment. Don't really have an excuse for that. Poor effort.
Complete as many HSPUs as possible in 12 minutes:
19
Metcon: "Annie"
Complete 50-40-30-20-10 reps of:
Double-unders
Sit-ups
6.58(pr)
Post-metcon: Single-leg dumbbell RDLs 8-8-8
Notes: For HSPUs, I attempted to hit 5 x 5 with three minutes of rest between sets. Unfortunately, I ended up with sets of 5, 4, 3, 4, and 3, for a total of 19 reps. I placed my hands on 25# bumper plates and used an Ab-mat under my head. This movement continues to be a major weakness. Unless addressed, I will struggle with pressing strength and endurance movements in any event. On a more positive note, I was able to establish a personal record on "Annie." I improved from 7.57 when I did this workout a few months ago. Biggest difference was grinding through the pain on sit-ups and transitioning as fast as possible between movements. I think sub-6.30 is possible next time with a little dedicated abdominal work on the GHD and maybe a few tabata sit-up post-class pieces. Single-leg RDLs were done with a 40# dumbbell, but I really struggled with balance. Ended up not getting much out of that segment. Don't really have an excuse for that. Poor effort.
Thursday, January 26, 2012
Wednesday 25 Jan 12
Balance Gym
Snatch pulls 5 x 3 @ 80-89% of 1 RM
55kg, 57.5kg, 60kg, 62.5kg, 62.5kg
Row 8 x 500 meters (rest 2 minutes between intervals)
1. 1.51.0 (22) (1.51.8)
2. 1.51.1 (21) (1.51.5)
3. 1.50.6 (21) (1.51.7)
4. 1.51.7 (20) (1.52.1)
5. 1.53.1 (20) (1.52.2)
6. 1.52.4 (20) (1.53.0)
7. 1.50.8 (21) (1.52.4)
8. 1.51.4 (24) (1.51.1)
Notes: Snatch pulls were are a neat addition to the arsenal. Focus is on reaching full extension and really popping the shoulders. I had a bit of trouble keeping my back position on the a few of the later reps but, overall, I felt as though I was really popping the bar and making it weightless. Hope is that this will transfer over the full snatch and aid in creating space to pull under the bar. Rowing intervals were really well tonight. I thought that the snatch pulls might negatively impact my leg strength, but my times actually improved over the last time I did this workout on 2 January. 6 of the 8 intervals were better than last time. Perhaps I checkout out a bit mentally on the fifth interval -- that can't happen. I continue to believe that these rowing intervals have transferablility to the shorter metcons. I also believe that they are helping to keep my conditioning sharp. Goal for next time will be to start seeing some sub-1.50s on the board.
Snatch pulls 5 x 3 @ 80-89% of 1 RM
55kg, 57.5kg, 60kg, 62.5kg, 62.5kg
Row 8 x 500 meters (rest 2 minutes between intervals)
1. 1.51.0 (22) (1.51.8)
2. 1.51.1 (21) (1.51.5)
3. 1.50.6 (21) (1.51.7)
4. 1.51.7 (20) (1.52.1)
5. 1.53.1 (20) (1.52.2)
6. 1.52.4 (20) (1.53.0)
7. 1.50.8 (21) (1.52.4)
8. 1.51.4 (24) (1.51.1)
Notes: Snatch pulls were are a neat addition to the arsenal. Focus is on reaching full extension and really popping the shoulders. I had a bit of trouble keeping my back position on the a few of the later reps but, overall, I felt as though I was really popping the bar and making it weightless. Hope is that this will transfer over the full snatch and aid in creating space to pull under the bar. Rowing intervals were really well tonight. I thought that the snatch pulls might negatively impact my leg strength, but my times actually improved over the last time I did this workout on 2 January. 6 of the 8 intervals were better than last time. Perhaps I checkout out a bit mentally on the fifth interval -- that can't happen. I continue to believe that these rowing intervals have transferablility to the shorter metcons. I also believe that they are helping to keep my conditioning sharp. Goal for next time will be to start seeing some sub-1.50s on the board.
Wednesday, January 25, 2012
Tuesday 24 Jan 12
CFDC
Front squat 10 x 2 @ 75% of 1 RM (on the minute)
Metcon: 6 minute AMRAP of:
6 hang squat cleans (95#)
12 hand release push-ups
Rest 10 minutes
Then, 6 minute AMRAP of:
1 cluster (95#)
1 burpee
2 clusters
2 burpees
3 clusters
etc.
5 rounds plus 1 hang squat clean/6 rounds plus 7 clusters and 1 burpee
Notes: Back in the saddle! Decided to work front squats because the metcon involved lots of squatting movements. Chris programmed 10 x 2 on the minute, and I used 170# for sets across. My legs felt heavy as I still think they're destroyed from SuperFit -- mainly from Saturday's three events. Emphasis was on pausing for a second in the bottom (to reduce elasticity) before driving out of the hole with the elbows leading. I had a little trouble driving the elbows. I didn't feel particularly loose and I think it impacted my torso positioning. In any event, it was good to jump right back into the mix and start squatting.
It was exciting to see the double-metcon programmed. In terms of the first segment, my score was slightly down from 3 Jan when I managed 5 rounds plus 6 hang squat cleans. I think that can be attributed to the fact that I did hand release push-ups this time around. I really pushed the pace on the second segment and ended up just shy of 7 rounds. When we did this workout on 27 Jan, it was 8 minutes long. I hit exactly 7 rounds that day, which I almost hit this time in two minutes less! So, that's some good improvement. Curious to see how the legs respond in the next few days and whether it was a wise decision to jump right back into the mix.
Front squat 10 x 2 @ 75% of 1 RM (on the minute)
Metcon: 6 minute AMRAP of:
6 hang squat cleans (95#)
12 hand release push-ups
Rest 10 minutes
Then, 6 minute AMRAP of:
1 cluster (95#)
1 burpee
2 clusters
2 burpees
3 clusters
etc.
5 rounds plus 1 hang squat clean/6 rounds plus 7 clusters and 1 burpee
Notes: Back in the saddle! Decided to work front squats because the metcon involved lots of squatting movements. Chris programmed 10 x 2 on the minute, and I used 170# for sets across. My legs felt heavy as I still think they're destroyed from SuperFit -- mainly from Saturday's three events. Emphasis was on pausing for a second in the bottom (to reduce elasticity) before driving out of the hole with the elbows leading. I had a little trouble driving the elbows. I didn't feel particularly loose and I think it impacted my torso positioning. In any event, it was good to jump right back into the mix and start squatting.
It was exciting to see the double-metcon programmed. In terms of the first segment, my score was slightly down from 3 Jan when I managed 5 rounds plus 6 hang squat cleans. I think that can be attributed to the fact that I did hand release push-ups this time around. I really pushed the pace on the second segment and ended up just shy of 7 rounds. When we did this workout on 27 Jan, it was 8 minutes long. I hit exactly 7 rounds that day, which I almost hit this time in two minutes less! So, that's some good improvement. Curious to see how the legs respond in the next few days and whether it was a wise decision to jump right back into the mix.
Tuesday, January 24, 2012
Saturday/Sunday 21-22 Jan 12
SuperFit Games.
Here's the link to the events: http://charlottesvillesuperfit.com/2012/01/18/2012-superfit-charlottesville-workouts/
Here's the link to the results: https://docs.google.com/spreadsheet/ccc?key=0AsaxlLGVGatydGw0aUYtcnFYNmd6T3hOOVJWNWU3aUE#gid=5
Here's the link to the events: http://charlottesvillesuperfit.com/2012/01/18/2012-superfit-charlottesville-workouts/
Here's the link to the results: https://docs.google.com/spreadsheet/ccc?key=0AsaxlLGVGatydGw0aUYtcnFYNmd6T3hOOVJWNWU3aUE#gid=5
Friday, January 20, 2012
Thursday 19 Jan 12
CFDC
Skill work:
Wallball shots
Burpee box jumps (12 inch)
Ring pull-ups
Muscle-ups
Notes: Worked with Bobby on some of the skilled movements that will appear in the events at SuperFit. Burpee box jumps definitely require a certain rhythm. It's difficult to remember to jump far enough away from the box at the top. Ring pull-ups are more difficult that I remembered. They're easier with a little kip, but it was difficult to maintain any sort of rhythm. My muscle-ups felt good last night. I need to remember the aggressive turn-over at the top. If so, I should be able to score a few of them at SuperFit.
Skill work:
Wallball shots
Burpee box jumps (12 inch)
Ring pull-ups
Muscle-ups
Notes: Worked with Bobby on some of the skilled movements that will appear in the events at SuperFit. Burpee box jumps definitely require a certain rhythm. It's difficult to remember to jump far enough away from the box at the top. Ring pull-ups are more difficult that I remembered. They're easier with a little kip, but it was difficult to maintain any sort of rhythm. My muscle-ups felt good last night. I need to remember the aggressive turn-over at the top. If so, I should be able to score a few of them at SuperFit.
Thursday, January 19, 2012
Wednesday, January 18, 2012
Tuesday 17 Jan 12
CFDC
Metcon: 5 rounds of:
9 deadlifts (245#)
3 wall walks
8.23
Notes: This was the CFDC workout for Thursday, but Chris had me do it today because it would have been too taxing to perform two days before SuperFit. After a nice hamstring warm-up, I took a few overloaded deadlifts at 275#. I was amazed with how light 275# felt, and it gave me great confidence that I'll be able to handle heavier deadlifts if they arise at SuperFit. The metcon turned out to be a good one. I went unbroken on the first round of deadlifts, then dropped to 5/4 for rounds two and three, 3/3/3 for round four, and 3/3/2/1 for the fifth round. The wall walks were manageable and I really focused on maintained a hollow body position rather than overextending. I was amazed by how well I was able to control my heart rate throughout this workout, which indicates that my metabolic conditioning is where it needs to be. Events for SuperFit will be announced tonight. I plan to take a rest day and to stretch my hamstrings and lower back as much as possible.
Metcon: 5 rounds of:
9 deadlifts (245#)
3 wall walks
8.23
Notes: This was the CFDC workout for Thursday, but Chris had me do it today because it would have been too taxing to perform two days before SuperFit. After a nice hamstring warm-up, I took a few overloaded deadlifts at 275#. I was amazed with how light 275# felt, and it gave me great confidence that I'll be able to handle heavier deadlifts if they arise at SuperFit. The metcon turned out to be a good one. I went unbroken on the first round of deadlifts, then dropped to 5/4 for rounds two and three, 3/3/3 for round four, and 3/3/2/1 for the fifth round. The wall walks were manageable and I really focused on maintained a hollow body position rather than overextending. I was amazed by how well I was able to control my heart rate throughout this workout, which indicates that my metabolic conditioning is where it needs to be. Events for SuperFit will be announced tonight. I plan to take a rest day and to stretch my hamstrings and lower back as much as possible.
Monday, January 16, 2012
Monday 16 Jan 12
Balance Gym
Row 2K
7.35.8(pr)
Rest 5 minutes, then:
Tabata row
Notes: My hard work on the rowing machine is paying off. This was a personal record by 12 seconds. Plus, my average stroke was 20, which means I'm improving my time by improving my pulls, not just rowing faster. I felt like a monster during the first 1K. I was easily able to keep the pace under 1.55/500 meters. My first 500 was 1.52.9 and my second 500 was 1.53.1. Things started to slow down a little during the third 500 as I dropped to 1.54.2. Fatigue really set in on the last 500 and I dropped to 1.55.6, even with a sprint to the finish. Damper setting was 110 and my feet were at 3. I believe that, with continued strength development and interval work on the rowing machine, I can certainly go sub-7.30 and possibly reach my goal in the near future of sub-7. I think the 1K repeats are more applicable to this type of test than 500 meter repeats as it's really important to work into a fatigued state. That last 500 meters is absolutely brutal. Need to start thinking 1.50/500 meters as a pace rather than 1.55/500 meters in order to push the envelope and start seeing some real improvement. Decided to add a tabata row onto the end to practice the faster stroke rate and to elevate my heart rate. I got this idea from Mikko who usually adds a tabata row onto his distance pieces. I really like the idea and think it's a useful tool.
The rest of the day is all about eating and working some hip mobility.
Row 2K
7.35.8(pr)
Rest 5 minutes, then:
Tabata row
Notes: My hard work on the rowing machine is paying off. This was a personal record by 12 seconds. Plus, my average stroke was 20, which means I'm improving my time by improving my pulls, not just rowing faster. I felt like a monster during the first 1K. I was easily able to keep the pace under 1.55/500 meters. My first 500 was 1.52.9 and my second 500 was 1.53.1. Things started to slow down a little during the third 500 as I dropped to 1.54.2. Fatigue really set in on the last 500 and I dropped to 1.55.6, even with a sprint to the finish. Damper setting was 110 and my feet were at 3. I believe that, with continued strength development and interval work on the rowing machine, I can certainly go sub-7.30 and possibly reach my goal in the near future of sub-7. I think the 1K repeats are more applicable to this type of test than 500 meter repeats as it's really important to work into a fatigued state. That last 500 meters is absolutely brutal. Need to start thinking 1.50/500 meters as a pace rather than 1.55/500 meters in order to push the envelope and start seeing some real improvement. Decided to add a tabata row onto the end to practice the faster stroke rate and to elevate my heart rate. I got this idea from Mikko who usually adds a tabata row onto his distance pieces. I really like the idea and think it's a useful tool.
The rest of the day is all about eating and working some hip mobility.
Sunday, January 15, 2012
Sunday 15 Jan 12
CFDC
Front squat 3 RM
100kg(f)
Metcon: For time:
5 thrusters (135#)
1 rope climb
4 thrusters
1 rope climb
3 thrusters
1 rope climb
2 thrusters
1 rope climb
1 thruster
1 rope climb
4.00
Notes: As soon as Tom announced the workout, I knew I would have a chance to meet one of my major goals of front squatting 100kg for a triple. I set this goal because I also have a goal of a 100kg clean and jerk. Conventional wisdom says that you should be able to front squat your clean 1 RM for a triple. So, I geared up for a run at 100kg by performing sets of five at 20kg and 40kg, sets of three at 60kg and 80kg, a single at 90kg, and then I was ready to go. Unfortunately, I was only able to manage two reps. I decide to bail during the middle of the third rep. The leg strength was there -- the limiting factor was upper back strength. I don't think it would be as much of an issue if my mobility were better. But, because I'm leaning slightly forward, it puts more stress on the rack position and it becomes difficult to keep driving my elbows upward. In any event, this was the most weight I've ever front squatted. So, even though I technically failed to achieve my goal, I'm very happy that I'm now able to front squat this much weight. The other guys working with me (Chris, Mark, and Ethan) were all able to handle more weight than me, but I'm very pleased with this result.
The metcon was supposed to be 5-4-3-2-1 thrusters and rope climbs. But, after watching Chris tap-out during the round of 3 and watching Mark take about 15 minutes to complete this workout, I decided to modify it. I decided to keep the thrusters but only perform one rope climb between each round. I was able to stay relatively comfortable throughout this workout and it was the first time I've ever used 135# for thrusters during a workout. My rope climbs were pretty solid. It was a nice end to a good session.
It's now time to prepare the body for next weekend. My plan is to row on Monday. I'll run on Tuesday and take class at night. Then, I'll be off Wednesday. I plan to take Bobby to CFDC on Thursday night to move through some lighter movements and possibly practice some movement that will appear during the SuperFit Games. Friday will also be a rest day. It's almost here!
Saturday, January 14, 2012
Saturday 14 Jan 12
Choizilla
Snatch
55kg, 57.5kg, 60kg, 60kg, 62.5kg, 65kg(f), 65kg(f)
Tall clean/hang clean/jerk complex
40kg, 45kg, 50kg, 55kg, 60kg
Metcon: 10 minute AMRAP of:
5 pull-ups
10 push-ups
15 squats
9 rounds plus 1 pull-up
Notes: Very positive session. I'm making incredible progress on snatch. Today was my first time performing the full snatch (not from the hang position) and catching the bar completely in the hole. After some tall snatches and a few hang snatches, I moved to 50kg and started nailing the full snatches. I was absolutely rock-solid at 60kg and 62.5kg. My first attempt at 65kg was decent, but I lost the bar out in front. Then, I allowed a little doubt to creep into my mind and my second attempt at 65kg wasn't as pretty. I decided to stop at that point and be happy with my incredible progress. I now feel confident getting under the bar and welcome the challenge of squat snatches should they be programmed in Charlottesville. Chris put together a nice clean & jerk complex for me to drill. I really like working the tall clean. It really helps me focus on the the third pull. As I continue working getting under the bar and continue to add to my front squat numbers, I believe that I'm laying the foundation for moving some solid numbers in the near future. My current goals are 70kg snatch and 100kg clean & jerk. I ran through 10 minutes of "Cindy" after my Oly session to work some conditioning. I stumbled on the push-ups after the first two rounds, but I'm happy with my effort. Looking forward to a big CFDC class tomorrow.
Snatch
55kg, 57.5kg, 60kg, 60kg, 62.5kg, 65kg(f), 65kg(f)
Tall clean/hang clean/jerk complex
40kg, 45kg, 50kg, 55kg, 60kg
Metcon: 10 minute AMRAP of:
5 pull-ups
10 push-ups
15 squats
9 rounds plus 1 pull-up
Notes: Very positive session. I'm making incredible progress on snatch. Today was my first time performing the full snatch (not from the hang position) and catching the bar completely in the hole. After some tall snatches and a few hang snatches, I moved to 50kg and started nailing the full snatches. I was absolutely rock-solid at 60kg and 62.5kg. My first attempt at 65kg was decent, but I lost the bar out in front. Then, I allowed a little doubt to creep into my mind and my second attempt at 65kg wasn't as pretty. I decided to stop at that point and be happy with my incredible progress. I now feel confident getting under the bar and welcome the challenge of squat snatches should they be programmed in Charlottesville. Chris put together a nice clean & jerk complex for me to drill. I really like working the tall clean. It really helps me focus on the the third pull. As I continue working getting under the bar and continue to add to my front squat numbers, I believe that I'm laying the foundation for moving some solid numbers in the near future. My current goals are 70kg snatch and 100kg clean & jerk. I ran through 10 minutes of "Cindy" after my Oly session to work some conditioning. I stumbled on the push-ups after the first two rounds, but I'm happy with my effort. Looking forward to a big CFDC class tomorrow.
Friday, January 13, 2012
Thursday 12 Jan 12
CFDC
Pressing snatch balance 3 x 3 @ 65#
Metcon: 15-12-9-6-3 reps of:
Overhead squats (95#)
Burpees with lateral jump over bar
8.14
Notes: My energy level was extremely low tonight, but I mustered up as much energy as I could for this workout. I was really tight on the overhead squats due to the floor press, Pendlay rows, dips, and pull-ups on Tuesday. The pressing snatch balances basically served as a warm-up for the metcon. The metcon was absolutely horrific. Looking at the set-up beforehand, I figured the most challenging part would be sets of 12 and 9 overhead squats. I completely underestimated the burpees. My quads were on fire to the point that I couldn't move without taking a pause between each segment of the movement. I would drop, stand, jump, stand, drop, etc. rather than flowing through the movement. Tom was yelling at me to just keep dropping to the floor, but I couldn't force my body to do it. I also had trouble snatching the bar up overhead to begin the squats. I guess this workout just destroyed me in a bunch of ways. I'm happy to have pushed through and gotten the most out of my body.
I'm a little concerned that my body, legs mainly, feels generally heavy and fatigued. I'm trying to decide whether it's best to push through right now and then taper next week or whether it's best to allow my body to recover right now and then play it by ear next week. Plan for right now is to take MC's 1200 yoga class in an effort to restore some movement in my body. Depending upon how I feel afterwards, I may hit Balance Gym for either some rowing or some skill work (handstand push-ups/ring dips). I have a full days of Oly, metcon, and interval running planned for Saturday, so I need to be smart. After Sunday's CFDC class, things will really quiet down before Charlottesville.
Pressing snatch balance 3 x 3 @ 65#
Metcon: 15-12-9-6-3 reps of:
Overhead squats (95#)
Burpees with lateral jump over bar
8.14
Notes: My energy level was extremely low tonight, but I mustered up as much energy as I could for this workout. I was really tight on the overhead squats due to the floor press, Pendlay rows, dips, and pull-ups on Tuesday. The pressing snatch balances basically served as a warm-up for the metcon. The metcon was absolutely horrific. Looking at the set-up beforehand, I figured the most challenging part would be sets of 12 and 9 overhead squats. I completely underestimated the burpees. My quads were on fire to the point that I couldn't move without taking a pause between each segment of the movement. I would drop, stand, jump, stand, drop, etc. rather than flowing through the movement. Tom was yelling at me to just keep dropping to the floor, but I couldn't force my body to do it. I also had trouble snatching the bar up overhead to begin the squats. I guess this workout just destroyed me in a bunch of ways. I'm happy to have pushed through and gotten the most out of my body.
I'm a little concerned that my body, legs mainly, feels generally heavy and fatigued. I'm trying to decide whether it's best to push through right now and then taper next week or whether it's best to allow my body to recover right now and then play it by ear next week. Plan for right now is to take MC's 1200 yoga class in an effort to restore some movement in my body. Depending upon how I feel afterwards, I may hit Balance Gym for either some rowing or some skill work (handstand push-ups/ring dips). I have a full days of Oly, metcon, and interval running planned for Saturday, so I need to be smart. After Sunday's CFDC class, things will really quiet down before Charlottesville.
Wednesday, January 11, 2012
Tuesday, January 10, 2012
Tuesday 10 Jan 12
Morning: Track
Run 6 x 400 meters (rest 90 seconds between intervals)
1. 1.09 (1.09)
2. 1.12 (1.17)
3. 1.15 (1.20)
4. 1.18 (1.24)
5. 1.14 (1.23)
6. 1.19 (1.23)
Notes: Huge improvement in a week-and-a-half! I wasn't able to meet my ultimate goal of completing all intervals under 70 seconds, but I shaved 29 seconds of my total time! As can be seen from the records, I was able to maintain a steadier pace deeper into the workout. My usual game plan on intervals is to empty the tank on the second to last interval, and then just hold on for dear life on the final interval. I did that, here, and it worked out pretty well. That explains my 1.14 time on the fifth interval. I'm happy with how my running has progressed. Plan is to run 8 x 200 meters on Saturday. I'd also like to run a longer distance on for my last running workout before Charlottesville, but I need to see how my body feels.
Evening: CFDC
Pendlay rows 5 x 5
135, 140, 140, 140, 140
Floor press 5 x 5
155, 155, 155, 155, 160
Dips: 40 in as few sets as possible
Strict pull-ups: 20 minute ladder working up to as many reps as possible; start back at 1 once you reach failure
Metcon: 5 rounds of 30 seconds on/30 seconds off of:
Box jumps (24 inch)
10 meter lateral shuffles
Medicine ball-throw sit-ups (12#)
Notes: This was a ton of volume for me. I handled it okay, but I really had to grind through the metcon. I kept the weight at 140# for the Pendlay rows because, if I move up in weight, I begin to "buck" with my hips, which defeats the purpose. The explosiveness is supposed to come from the back. Felt pretty strong on floor press. Really focused on engaging the lats and keeping the elbows in tight by "bending the bar." I was able to get 39 dips in three sets (16/13/10). I tried to squeeze out the 40th rep, but couldn't lock it out. My triceps were fried from the floor press. Ended up doing a ton of pull-ups throughout the 20 minutes, but never got higher than 6 on the ladder. I just kept resetting at 1 and moving up as high as possible. My point of emphasis on the metcon was box jumps since it was really the only tangible movement. The lateral shuffles were just pure conditioning and the sit-ups were working explosiveness. I was able to go unbroken on the last three rounds of box jumps, hitting about 21-22 per 30 second segment. I was very happy with this performance as it validates the hard work I've put in working on this skill. Chris says we're going heavy on Thursday, so I plan to scale things back tomorrow. I'm thinking about a 2K row followed by a tabata row. We'll see . . .
Run 6 x 400 meters (rest 90 seconds between intervals)
1. 1.09 (1.09)
2. 1.12 (1.17)
3. 1.15 (1.20)
4. 1.18 (1.24)
5. 1.14 (1.23)
6. 1.19 (1.23)
Notes: Huge improvement in a week-and-a-half! I wasn't able to meet my ultimate goal of completing all intervals under 70 seconds, but I shaved 29 seconds of my total time! As can be seen from the records, I was able to maintain a steadier pace deeper into the workout. My usual game plan on intervals is to empty the tank on the second to last interval, and then just hold on for dear life on the final interval. I did that, here, and it worked out pretty well. That explains my 1.14 time on the fifth interval. I'm happy with how my running has progressed. Plan is to run 8 x 200 meters on Saturday. I'd also like to run a longer distance on for my last running workout before Charlottesville, but I need to see how my body feels.
Evening: CFDC
Pendlay rows 5 x 5
135, 140, 140, 140, 140
Floor press 5 x 5
155, 155, 155, 155, 160
Dips: 40 in as few sets as possible
Strict pull-ups: 20 minute ladder working up to as many reps as possible; start back at 1 once you reach failure
Metcon: 5 rounds of 30 seconds on/30 seconds off of:
Box jumps (24 inch)
10 meter lateral shuffles
Medicine ball-throw sit-ups (12#)
Notes: This was a ton of volume for me. I handled it okay, but I really had to grind through the metcon. I kept the weight at 140# for the Pendlay rows because, if I move up in weight, I begin to "buck" with my hips, which defeats the purpose. The explosiveness is supposed to come from the back. Felt pretty strong on floor press. Really focused on engaging the lats and keeping the elbows in tight by "bending the bar." I was able to get 39 dips in three sets (16/13/10). I tried to squeeze out the 40th rep, but couldn't lock it out. My triceps were fried from the floor press. Ended up doing a ton of pull-ups throughout the 20 minutes, but never got higher than 6 on the ladder. I just kept resetting at 1 and moving up as high as possible. My point of emphasis on the metcon was box jumps since it was really the only tangible movement. The lateral shuffles were just pure conditioning and the sit-ups were working explosiveness. I was able to go unbroken on the last three rounds of box jumps, hitting about 21-22 per 30 second segment. I was very happy with this performance as it validates the hard work I've put in working on this skill. Chris says we're going heavy on Thursday, so I plan to scale things back tomorrow. I'm thinking about a 2K row followed by a tabata row. We'll see . . .
Monday 9 Jan 12
Balance Gym
Row 7 x 750 meters (rest 2 minutes between intervals)
1. 2.48.2 (20)
2. 2.48.0 (20)
3. 2.50.0 (20)
4. 2.51.6 (20)
5. 2.54.9 (20)
6. 2.54.7 (19)
7. 2.52.3 (22)
Notes: This was the most difficult rowing interval format I've encountered yet. It's more difficult than 8 x 500 meters with 2 minutes rest because, obviously, it's basically the same format plus an additional 250 meters per interval. It's more difficult than 4-5 x 1K with 3 minutes rest because the extra 2-3 intervals is grueling and the rest period is a minute shorter for basically the same distance. I enjoyed it, though. My goal was to keep the pace under 1.55/500 meters the entire time, but I fell off the pace on intervals 5 and 6. Once again, I focused on keeping the stroke rate low and emphasizing a powerful drive/pull rather than speed. Drag factor was 127 and I had my feet on 3. I should probably be in the 22-24 stroke range for this type of piece instead of 19-20. I'll try to fix this next time.
Row 7 x 750 meters (rest 2 minutes between intervals)
1. 2.48.2 (20)
2. 2.48.0 (20)
3. 2.50.0 (20)
4. 2.51.6 (20)
5. 2.54.9 (20)
6. 2.54.7 (19)
7. 2.52.3 (22)
Notes: This was the most difficult rowing interval format I've encountered yet. It's more difficult than 8 x 500 meters with 2 minutes rest because, obviously, it's basically the same format plus an additional 250 meters per interval. It's more difficult than 4-5 x 1K with 3 minutes rest because the extra 2-3 intervals is grueling and the rest period is a minute shorter for basically the same distance. I enjoyed it, though. My goal was to keep the pace under 1.55/500 meters the entire time, but I fell off the pace on intervals 5 and 6. Once again, I focused on keeping the stroke rate low and emphasizing a powerful drive/pull rather than speed. Drag factor was 127 and I had my feet on 3. I should probably be in the 22-24 stroke range for this type of piece instead of 19-20. I'll try to fix this next time.
Sunday, January 8, 2012
Sunday 8 Jan 12
CFDC
Seated box jumps 5 x 2
Power cleans 10 x 2 @ 80% of 1 RM (every 90 seconds)
Barbell lunges 2 x 15/leg @ 50% of power clean weight
Post-class: 3 rounds, not for time, of:
15 GHD sit-ups
15 push-ups
Notes: This was an old-school CFDC class. I love seated box jumps, but haven't done them in a while. Worked up to a 30 inch box with a 25# bumper plate on top. Set up for a jump with the 45# bumper plate on top, but couldn't get myself to commit mentally. Great format for power cleans. My true power clean 1 RM is 95kg (~209#), which would have put me at 76kg (~167#) for this segment. Instead, I decided to work off of my target 1 RM, 100kg (~220#), which put me at 80kg (~176#). I still felt powerful with this weight and handled each of the ten sets. To be honest, the workout probably should have been done a little lighter to emphasize speed/explosiveness, but I was happy to work with a slightly heavier load. I cut the weight in half to 40kg (~88#) for the barbell lunges. 30 total reps is a lot, but I've working lunges quite a bit and felt strong. Added on the GHD sit-up/push-up finisher to get some exposure to the GHD and work a little pressing endurance. Plan is to return to Balance in a few hours to row 7 x 750 meters.
Seated box jumps 5 x 2
Power cleans 10 x 2 @ 80% of 1 RM (every 90 seconds)
Barbell lunges 2 x 15/leg @ 50% of power clean weight
Post-class: 3 rounds, not for time, of:
15 GHD sit-ups
15 push-ups
Notes: This was an old-school CFDC class. I love seated box jumps, but haven't done them in a while. Worked up to a 30 inch box with a 25# bumper plate on top. Set up for a jump with the 45# bumper plate on top, but couldn't get myself to commit mentally. Great format for power cleans. My true power clean 1 RM is 95kg (~209#), which would have put me at 76kg (~167#) for this segment. Instead, I decided to work off of my target 1 RM, 100kg (~220#), which put me at 80kg (~176#). I still felt powerful with this weight and handled each of the ten sets. To be honest, the workout probably should have been done a little lighter to emphasize speed/explosiveness, but I was happy to work with a slightly heavier load. I cut the weight in half to 40kg (~88#) for the barbell lunges. 30 total reps is a lot, but I've working lunges quite a bit and felt strong. Added on the GHD sit-up/push-up finisher to get some exposure to the GHD and work a little pressing endurance. Plan is to return to Balance in a few hours to row 7 x 750 meters.
Saturday, January 7, 2012
Saturday 7 Jan 12
Morning: Choizilla
Tall snatch drilling up to 35kg
Hang squat snatch 7 x 1 @ 60kg
Metcon: 21-15-9
Burpees
Pull-ups
4.45
Notes: This was a monumental training session for me. I've been trying for years to receive the bar in a full squat on the snatch, and I've never been able to do it above 95#. Today, I was able to do it successfully at 60kg (~135#) for seven singles. Moreover, my last two Oly sessions have resulted in me failing at 60kg. Today, the weight felt like a feather and I used it for drilling! Going forward, I intend to continue beginning each Oly session with tall snatches and then really focusing on receiving the bar in the bottom position. Mike thinks I can snatch 70-75kg if I keep working on getting under the bar. The metcon was a good choice. It's known as "Bodyweight Fran," but it's a bit of a different stimulus. For me, burpees are far easier than 95# thrusters. I came out off the first 21 burpees expecting to be gassed, but I hopped right up onto the bar and banged out 21 pull-ups. My burpee pace slowed down on the set of 15 and I begin to have grip issues on the pull-ups. Afterward, I felt as though I had just been put in a laundry machine for 5 minutes -- I was all spun up. Looking forward to a quick nap before hitting the track for 4-5 x 800 meters.
Afternoon: Track
Run 4-5 x 800 meters (rest 3 minutes between intervals)
1. 2.50 (3.06)
2. 2.55 (3.09)
3. 2.59 (3.10)
4. 2.57 (2.53)
5. 2.59 (2.57)
Notes: This was straight-up grunt work -- just pure conditioning. I put up my times from the last time I did this format on Christmas. As can be seen, my overall performance was much better. My goal was to keep all intervals under 3 minutes. I accomplished that goal, but barely. It felt like I had a much better feel for pacing this time, which is important. In addition to providing a great conditioning tool, I like to use these intervals to understand the pacing for 400s and 800s in case they appear in an event in Charlottesville. Right now, I feel as though I should be competitive in any event that includes running. My hope is to get in three more interval sessions at the track before heading to Charlottesville as well as three more interval session on the rowing machine. Today was one of the best training days I've ever had!
Tall snatch drilling up to 35kg
Hang squat snatch 7 x 1 @ 60kg
Metcon: 21-15-9
Burpees
Pull-ups
4.45
Notes: This was a monumental training session for me. I've been trying for years to receive the bar in a full squat on the snatch, and I've never been able to do it above 95#. Today, I was able to do it successfully at 60kg (~135#) for seven singles. Moreover, my last two Oly sessions have resulted in me failing at 60kg. Today, the weight felt like a feather and I used it for drilling! Going forward, I intend to continue beginning each Oly session with tall snatches and then really focusing on receiving the bar in the bottom position. Mike thinks I can snatch 70-75kg if I keep working on getting under the bar. The metcon was a good choice. It's known as "Bodyweight Fran," but it's a bit of a different stimulus. For me, burpees are far easier than 95# thrusters. I came out off the first 21 burpees expecting to be gassed, but I hopped right up onto the bar and banged out 21 pull-ups. My burpee pace slowed down on the set of 15 and I begin to have grip issues on the pull-ups. Afterward, I felt as though I had just been put in a laundry machine for 5 minutes -- I was all spun up. Looking forward to a quick nap before hitting the track for 4-5 x 800 meters.
Afternoon: Track
Run 4-5 x 800 meters (rest 3 minutes between intervals)
1. 2.50 (3.06)
2. 2.55 (3.09)
3. 2.59 (3.10)
4. 2.57 (2.53)
5. 2.59 (2.57)
Notes: This was straight-up grunt work -- just pure conditioning. I put up my times from the last time I did this format on Christmas. As can be seen, my overall performance was much better. My goal was to keep all intervals under 3 minutes. I accomplished that goal, but barely. It felt like I had a much better feel for pacing this time, which is important. In addition to providing a great conditioning tool, I like to use these intervals to understand the pacing for 400s and 800s in case they appear in an event in Charlottesville. Right now, I feel as though I should be competitive in any event that includes running. My hope is to get in three more interval sessions at the track before heading to Charlottesville as well as three more interval session on the rowing machine. Today was one of the best training days I've ever had!
Friday, January 6, 2012
Friday 6 January 2012
Recap: First rest day in a while, so figured it was time to recap my training and look ahead to the last two weeks before we head to Charlottesville. Right now, I'm really happy with my pure metabolic capacity. So long as I can handle the movements from a strength and skill standpoint, I'm doing the movements faster and longer than ever before. I feel very comfortable right now with things like rowing, running, bodyweight movements, and high-rep/lighter weight barbell movements. I intend to build on this next week and I really ramp up the rowing and running before a lower volume week prior to competition.
As for my stated weaknesses (deadlift, squatting movements, and pressing endurance), I'm very happy with two of the three. My squatting has improved in all areas. I'm front and overhead squatting weights I never have before and I'm performing high-rep squatting movements (i.e., thrusters, wallball shots) faster and with better endurance. I attribute this improvement to improved mobility and basically doing some form of squatting in every warm-up and workout. My pressing endurance is coming along -- albeit slowly. My push-ups are definitely improving, as are my dips. I could really feel it on ring dip portion of muscle-ups the other day, and also on my burpees. My deadlift is still a bit on an unknown. We haven't deadlifted heavy in over a month. I did a high-rep workout with 225# over Christmas vacation but, other than that, it's difficult to gadge. I feel comfortable handling 275# and below, but anything above that number would give me pause.
Looking foward, my hope is to get in at least one more deadlift session between now and Charlottesville. Hopefully, Tom will program some for this Sunday's class. It would really help put me at ease if I could pull some heavier weight without much of a problem. I'd also like to get in two more handstand push-up sessions and some corresponding dips in an effort to shore up the pressing endurance. I plan to stay the course in terms of squatting and continue to work the movement in all domains. It's time to realize that my strength is basically set for Charlottesville at this point, and now my emphasis is on conditioning. I plan to do a lot of interval work, both running and rowing, in the next ten days.
As for my stated weaknesses (deadlift, squatting movements, and pressing endurance), I'm very happy with two of the three. My squatting has improved in all areas. I'm front and overhead squatting weights I never have before and I'm performing high-rep squatting movements (i.e., thrusters, wallball shots) faster and with better endurance. I attribute this improvement to improved mobility and basically doing some form of squatting in every warm-up and workout. My pressing endurance is coming along -- albeit slowly. My push-ups are definitely improving, as are my dips. I could really feel it on ring dip portion of muscle-ups the other day, and also on my burpees. My deadlift is still a bit on an unknown. We haven't deadlifted heavy in over a month. I did a high-rep workout with 225# over Christmas vacation but, other than that, it's difficult to gadge. I feel comfortable handling 275# and below, but anything above that number would give me pause.
Looking foward, my hope is to get in at least one more deadlift session between now and Charlottesville. Hopefully, Tom will program some for this Sunday's class. It would really help put me at ease if I could pull some heavier weight without much of a problem. I'd also like to get in two more handstand push-up sessions and some corresponding dips in an effort to shore up the pressing endurance. I plan to stay the course in terms of squatting and continue to work the movement in all domains. It's time to realize that my strength is basically set for Charlottesville at this point, and now my emphasis is on conditioning. I plan to do a lot of interval work, both running and rowing, in the next ten days.
Thursday, January 5, 2012
Thursday 5 Jan 12
CFDC
Push press 1 RM
185# (failed twice at 195#)
Then, complete as many consecutive reps with 80% of 1 RM
7 with 150#
Metcon: 5 rounds for individual time of:
10 wallball shots
10 medicine ball cleans
10 burpees
*1 round every 4 minutes
1.15, 1.10, 1.11, 1.11, 1.13
Notes: Push press a bit of a disappointment. I had 205# in my head before class, I couldn't get past 195#. I drove 185# up without much of a problem. But, for some reason, I started to lose the weight out in front of me once I moved to 195#. I was a little disappointed with only managing 7 reps at 150#. I think my arms are a little pressed out for all the pressing movements we've done of late. The metcon was really interesting. At first, I thought the workout would be too easy. I quickly realized that it was a great opportunity to work on speed training, once of my weaknesses. I tried to move through each movement as fast as possible and it really added up as the rounds progressed. I'm really happy with the lighter, speed-emphasis metcons we've been doing in the last few weeks. Looking forward to day off on Friday to allow the body to recovery before a heavy volume weekend.
Push press 1 RM
185# (failed twice at 195#)
Then, complete as many consecutive reps with 80% of 1 RM
7 with 150#
Metcon: 5 rounds for individual time of:
10 wallball shots
10 medicine ball cleans
10 burpees
*1 round every 4 minutes
1.15, 1.10, 1.11, 1.11, 1.13
Notes: Push press a bit of a disappointment. I had 205# in my head before class, I couldn't get past 195#. I drove 185# up without much of a problem. But, for some reason, I started to lose the weight out in front of me once I moved to 195#. I was a little disappointed with only managing 7 reps at 150#. I think my arms are a little pressed out for all the pressing movements we've done of late. The metcon was really interesting. At first, I thought the workout would be too easy. I quickly realized that it was a great opportunity to work on speed training, once of my weaknesses. I tried to move through each movement as fast as possible and it really added up as the rounds progressed. I'm really happy with the lighter, speed-emphasis metcons we've been doing in the last few weeks. Looking forward to day off on Friday to allow the body to recovery before a heavy volume weekend.
Wednesday, January 4, 2012
Wednesday 4 Jan 12
Balance Gym
Metcon: For time:
Muscle-ups 4-3-2-1
Ball slams (40#) 12-9-6-3
8.38
Post metcon: Tempo GHD back extensions 3 x 10
Notes: This was a bit of weird night. I was really excited when Tom sent over the metcon. My initial thought was that I could move through all muscle-ups unbroken and end up with a short, intense conditioning piece. I busted out the first 4 muscle-ups unbroken, which is a personal record. I smashed the first 12 ball slams. However, once I got back on the rings, I started failing some muscle-ups. I spent a lot of time standing around waiting for my strength to return and ended up attempting a bunch of singles the rest of the way. Because of this, I lost most of the conditioning aspect of the workout, and it turned out to be more of a skill session with some explosive work. It was my first time including muscle-ups in a workout with other movements, and it's definitely difficult. I probably need to work more of these in a skill work environment before introducing them into a metcon. The tempo back extensions were far easier than last time, which shows some improvement. Looking forward to a heavy push press and leg-intensive metcon tomorrow night, and then a rest day on Friday (first one since last Wednesday).
Metcon: For time:
Muscle-ups 4-3-2-1
Ball slams (40#) 12-9-6-3
8.38
Post metcon: Tempo GHD back extensions 3 x 10
Notes: This was a bit of weird night. I was really excited when Tom sent over the metcon. My initial thought was that I could move through all muscle-ups unbroken and end up with a short, intense conditioning piece. I busted out the first 4 muscle-ups unbroken, which is a personal record. I smashed the first 12 ball slams. However, once I got back on the rings, I started failing some muscle-ups. I spent a lot of time standing around waiting for my strength to return and ended up attempting a bunch of singles the rest of the way. Because of this, I lost most of the conditioning aspect of the workout, and it turned out to be more of a skill session with some explosive work. It was my first time including muscle-ups in a workout with other movements, and it's definitely difficult. I probably need to work more of these in a skill work environment before introducing them into a metcon. The tempo back extensions were far easier than last time, which shows some improvement. Looking forward to a heavy push press and leg-intensive metcon tomorrow night, and then a rest day on Friday (first one since last Wednesday).
Tuesday 3 Jan 12
CFDC
Tall clean doubles up to 55kg
Hang clean doubles 77.5kg
Metcon: 6 minute AMRAP of
6 hang squat cleans (95#)
12 push-ups
5 rounds plus 6 hang squat cleans
Post-metcon: "Flight Simulator"
Notes: After seeing the scheduled CFDC workout for tonight, I decided to work some heavier cleans before class. Chris advised that I work tall cleans up until I could no longer get under the bar quick enough. Once I hit that point, I was to switch to hang cleans and work up to heavier doubles. I was pretty happy with my ability to get under a full clean with that much weight on the bar. My improved front squat has definitely helped my confidence in terms of catching heavier weight in the hole. This left my legs fatigued somewhat for the metcon, but I think that's a good thing. Mikko Salo says that he tries to use the same movement in his strength work and his metcon. For example, if he front squats, then he'll put front squats in his metcon for that day. I like this approach and am going to look for opportunities to implement corresponding strength work prior to class. I was also happy with my effort on the metcon. I movement very quickly for the push-ups back onto the bar, which is usually a problem of mine. Sure, I ran into some muscle fatigue on the push-ups, but I grinded through to the best of my ability.
"Flight simulator" is a double-under drill where you try to get 5 unbroken, 10 unbroken, 15 unbroken, etc. up until 50. Then, you work your way back down the ladder by increments of five. If you fail a double-under, you start back at the beginning. I made it all the way up to the set of 45 and failed. I then made it up to 35, and then 15. It was good practice.
Tall clean doubles up to 55kg
Hang clean doubles 77.5kg
Metcon: 6 minute AMRAP of
6 hang squat cleans (95#)
12 push-ups
5 rounds plus 6 hang squat cleans
Post-metcon: "Flight Simulator"
Notes: After seeing the scheduled CFDC workout for tonight, I decided to work some heavier cleans before class. Chris advised that I work tall cleans up until I could no longer get under the bar quick enough. Once I hit that point, I was to switch to hang cleans and work up to heavier doubles. I was pretty happy with my ability to get under a full clean with that much weight on the bar. My improved front squat has definitely helped my confidence in terms of catching heavier weight in the hole. This left my legs fatigued somewhat for the metcon, but I think that's a good thing. Mikko Salo says that he tries to use the same movement in his strength work and his metcon. For example, if he front squats, then he'll put front squats in his metcon for that day. I like this approach and am going to look for opportunities to implement corresponding strength work prior to class. I was also happy with my effort on the metcon. I movement very quickly for the push-ups back onto the bar, which is usually a problem of mine. Sure, I ran into some muscle fatigue on the push-ups, but I grinded through to the best of my ability.
"Flight simulator" is a double-under drill where you try to get 5 unbroken, 10 unbroken, 15 unbroken, etc. up until 50. Then, you work your way back down the ladder by increments of five. If you fail a double-under, you start back at the beginning. I made it all the way up to the set of 45 and failed. I then made it up to 35, and then 15. It was good practice.
Monday, January 2, 2012
Monday 2 Jan 12
Balance Gym
Row 8 x 500 meters (rest 2 minutes between intervals)
1. 1.51.8 (23)
2. 1.51.5 (21)
3. 1.51.7 (21)
4. 1.52.1 (21)
5. 1.52.2 (21)
6. 1.53.0 (21)
7. 1.52.4 (21)
8. 1.51.1 (24)
Notes: This was a great session. After a nice warm-up of double-unders and hamstring mobility work, I hopped on the rower with the intention of emphasizing powerful pulling technique versus simply upping the stroke rate. I tried to keep the pace below 1.55/500 meters the entire time while maintaining a stroke rate of 20-22. Damper setting was 138 and I had my feet on 2. I decided not to use the "speed start" until the very last interval, which is why the stroke rate was a little higher. The two minute rest period felt really long today, which is interesting. I think that, with the low stroke rate, my heart rate stayed controlled throughout. Therefore, the rest period was more about regaining the power in my legs and back. I'm starting to feel better on the rowing machine and starting to understand the relationship between different stroke rates and different paces. I'm not sure when I'll be able to get back on the rowing machine for interval work. If and when I do, I plan to row 7 x 750 meters. I'd also like to test a longer piece soon -- probably either a 2K or a 5K.
Row 8 x 500 meters (rest 2 minutes between intervals)
1. 1.51.8 (23)
2. 1.51.5 (21)
3. 1.51.7 (21)
4. 1.52.1 (21)
5. 1.52.2 (21)
6. 1.53.0 (21)
7. 1.52.4 (21)
8. 1.51.1 (24)
Notes: This was a great session. After a nice warm-up of double-unders and hamstring mobility work, I hopped on the rower with the intention of emphasizing powerful pulling technique versus simply upping the stroke rate. I tried to keep the pace below 1.55/500 meters the entire time while maintaining a stroke rate of 20-22. Damper setting was 138 and I had my feet on 2. I decided not to use the "speed start" until the very last interval, which is why the stroke rate was a little higher. The two minute rest period felt really long today, which is interesting. I think that, with the low stroke rate, my heart rate stayed controlled throughout. Therefore, the rest period was more about regaining the power in my legs and back. I'm starting to feel better on the rowing machine and starting to understand the relationship between different stroke rates and different paces. I'm not sure when I'll be able to get back on the rowing machine for interval work. If and when I do, I plan to row 7 x 750 meters. I'd also like to test a longer piece soon -- probably either a 2K or a 5K.
Sunday, January 1, 2012
Sunday 1 Jan 12
CFDC
Metcon: "2012"
As a team of two, each partner completes all of the following movements:
20 overhead squats (115#)
20 thrusters (115#)
Church run (approx. 250 meters)
20 hang squat cleans (115#)
20 shoulder-to-overhead (115#)
Church run
20 kettlebell swings (32kg)
20 pull-ups
Church run
20 push-ups
20 box jumps (24 inch)
Church run
20 kettlebell sumo deadlift high pulls (32kg)
20 sit-ups
Church run
20 overhead lunges (45# bumper plate)
20 burpees
Church run
32.57
Notes: What a great way to welcome in the New Year. I teamed up with Mark and we absolutely destroyed this workout, particularly once we finished up the barbell movements. My initial instinct was to use 95# for the barbell movements in an effort to go unbroken and really push the tempo. I then lobbied for 105#, but was told to just suck-it-up and use 115#. We did, and the first portion of the workout was brutal. The hang squat cleans were probably the most difficult of the barbell movements. It was set up so we shared a barbell, but each had to finish our 20 reps before moving onto the next movement. I really struggled with the heavy kettlebell, and it left me with no grip for pull-ups. However, once we finished that pairing, we really took off. We started to sprint the runs and really push the tempo on the movements. I destroyed the box jumps, going unbroken for the 20 reps with perfect rhythm. This was very rewarding for me as I've put in a lot of time working on that skill. The burpees were a great way to finish and, at that point, we could taste the finish line.
This was about as good as I've ever felt about a workout. I feel like my strength and conditioning are really coming together at the right time. Sure, I continue to struggle with snatches, deadlifts, and some pressing endurance, but I'm starting to peak at the right time. Game plan for tomorrow is to row 8 x 500 meters in the morning at Balance and then possibly get outdoors in the afternoon for a metcon.
Metcon: "2012"
As a team of two, each partner completes all of the following movements:
20 overhead squats (115#)
20 thrusters (115#)
Church run (approx. 250 meters)
20 hang squat cleans (115#)
20 shoulder-to-overhead (115#)
Church run
20 kettlebell swings (32kg)
20 pull-ups
Church run
20 push-ups
20 box jumps (24 inch)
Church run
20 kettlebell sumo deadlift high pulls (32kg)
20 sit-ups
Church run
20 overhead lunges (45# bumper plate)
20 burpees
Church run
32.57
Notes: What a great way to welcome in the New Year. I teamed up with Mark and we absolutely destroyed this workout, particularly once we finished up the barbell movements. My initial instinct was to use 95# for the barbell movements in an effort to go unbroken and really push the tempo. I then lobbied for 105#, but was told to just suck-it-up and use 115#. We did, and the first portion of the workout was brutal. The hang squat cleans were probably the most difficult of the barbell movements. It was set up so we shared a barbell, but each had to finish our 20 reps before moving onto the next movement. I really struggled with the heavy kettlebell, and it left me with no grip for pull-ups. However, once we finished that pairing, we really took off. We started to sprint the runs and really push the tempo on the movements. I destroyed the box jumps, going unbroken for the 20 reps with perfect rhythm. This was very rewarding for me as I've put in a lot of time working on that skill. The burpees were a great way to finish and, at that point, we could taste the finish line.
This was about as good as I've ever felt about a workout. I feel like my strength and conditioning are really coming together at the right time. Sure, I continue to struggle with snatches, deadlifts, and some pressing endurance, but I'm starting to peak at the right time. Game plan for tomorrow is to row 8 x 500 meters in the morning at Balance and then possibly get outdoors in the afternoon for a metcon.
Subscribe to:
Comments (Atom)