Balance Gym
4 x 1 power snatch/1 overhead squat/1 hang snatch/1 overhead squat @ 75%
50kg
4 x 4 snatch deadlift on riser at 110%
75kg (feet on 10kg plate)
3 x 12 plate-raise sit-ups (25#) & 12 hip hikes/side (feet on riser)
Notes: I felt pretty decent on the snatch complex, but noticed that I'm much more explosive when I fight to pinch my shoulder blades back-and-down at the starting position. Flexibility is the limiting factor, but I need to keep hammering away. Also, I've noticed that mobilizing internal rotation of the shoulders really helps with my turnover. Need to keep working this, as well. Snatch deadlift on rise was a new movement for me. The idea isn't to just lift the weight; instead, the idea is to maintain a perfectly upright torso throughout the movement so that it's transferable to your actual snatch. I find the movement to be very taxing on the lower back, but I'm looking forward to seeing how it improves my lifts. Enjoyed the core work, too.
Looking forward to a rest day on Thursday followed by three monster training days. Friday morning will be front squats, which are not even technically part of the squat cycle. Saturday will be Olympic weightlifting and swimming, and Sunday will be heavy posterior chain work and supplemental leg work for the squat cycle.
Thursday, May 31, 2012
Wednesday, May 30, 2012
Tuesday 29 May 12
CFDC
Press 5, 5, 3, 3, 3
115, 125, 130, 135, 140 (pr)
1 x AMRAP push press (115#)
22
Metcon: Complete AMRAP in 8 minutes of:
5 "mummy pikes"
10 lateral hops (over medium tire)
Notes: Good news and bad news. First, the bad news is that my right arm is really bothering me and was aggrivated lowering the bar back into the rack position on press and push press. It has bothered me since Saturday when I was doing multiple jerks. I iced post-workout and may see John at Lunar Massage for some deep tissue work. The good news is that I made quantifiable improvement since May 1st when we did this same format. I went up 5# on press and established a new 3 RM (140#). Also, I push pressed 115# 22 times versus the 19 reps I managed last time. This is great overall strength improvement, particularly considering that we're not in any sort of upper body emphasis. Maybe it's true that squats help the entire body grow. In any event, the most important thing is that I get my arm taken care of so that I can continue training with intensity.
The metcon was brutal will all the humidity in Balance Gym. "Mummy pikes" are where you start in a plank position with your feet/toes on a towl. You then use your abs to pike your hips up in the air and pull your feet as close to your hands as flexibility will permit (without unlocking legs). My hamstring flexibility sucks, so I wasn't able to get much range of motion. It was still a decent conditioning piece to wrap up a strong session.
Press 5, 5, 3, 3, 3
115, 125, 130, 135, 140 (pr)
1 x AMRAP push press (115#)
22
Metcon: Complete AMRAP in 8 minutes of:
5 "mummy pikes"
10 lateral hops (over medium tire)
Notes: Good news and bad news. First, the bad news is that my right arm is really bothering me and was aggrivated lowering the bar back into the rack position on press and push press. It has bothered me since Saturday when I was doing multiple jerks. I iced post-workout and may see John at Lunar Massage for some deep tissue work. The good news is that I made quantifiable improvement since May 1st when we did this same format. I went up 5# on press and established a new 3 RM (140#). Also, I push pressed 115# 22 times versus the 19 reps I managed last time. This is great overall strength improvement, particularly considering that we're not in any sort of upper body emphasis. Maybe it's true that squats help the entire body grow. In any event, the most important thing is that I get my arm taken care of so that I can continue training with intensity.
The metcon was brutal will all the humidity in Balance Gym. "Mummy pikes" are where you start in a plank position with your feet/toes on a towl. You then use your abs to pike your hips up in the air and pull your feet as close to your hands as flexibility will permit (without unlocking legs). My hamstring flexibility sucks, so I wasn't able to get much range of motion. It was still a decent conditioning piece to wrap up a strong session.
Tuesday, May 29, 2012
Monday 28 May 12
Morning: Yoga at Tranquil Space Arlington.
Afternoon: Swim 10 x 50 meters
Notes: Today was the ultimate squat cycle recovery day. Even though it can be brutal, the best thing to do after a day of heavy squatting is to get right back into the squat position. Mary Catherine's yoga class involved tons of squatting and hip mobility and really helped me work out the tightness from Sunday's squats, deadlifts, and tire flips. Then, we hit the pool at Hains Point for some practice. I did complete 10 x 50 meters, but it certainly wasn't in any sort of interval format. It was an Olympic-sized pools (50 meters versus standard 25 yards for college/high school) and I found it difficult to complete lengths unbroken. I stopped a few times and either rested or switched to breast stroke. Anyway, it was good to log some pool time. Swimming always helps my body recover and I think the exposure to the big pool will make the Washington-Lee pool seems like a piece of cake.
Afternoon: Swim 10 x 50 meters
Notes: Today was the ultimate squat cycle recovery day. Even though it can be brutal, the best thing to do after a day of heavy squatting is to get right back into the squat position. Mary Catherine's yoga class involved tons of squatting and hip mobility and really helped me work out the tightness from Sunday's squats, deadlifts, and tire flips. Then, we hit the pool at Hains Point for some practice. I did complete 10 x 50 meters, but it certainly wasn't in any sort of interval format. It was an Olympic-sized pools (50 meters versus standard 25 yards for college/high school) and I found it difficult to complete lengths unbroken. I stopped a few times and either rested or switched to breast stroke. Anyway, it was good to log some pool time. Swimming always helps my body recover and I think the exposure to the big pool will make the Washington-Lee pool seems like a piece of cake.
Sunday 27 May 12
CFDC (Squat cycle: 9 of 16)
Squat 5 x 3 @ 90%
256#
Then, sumo speed pulls 10 x 2 @ 195#
Team metcon: Complete AMRAP in 12 minutes of:
2 tire flips (jump in and out of tire after each rep)
Sprint full court
5 push-ups
Sprint full court
Rest while other partners complete their rounds
Notes: This was the best workout session I can ever remember. Warm-up sets felt good on squats, so I knew I was in good shape. 255# felt good on my back, and I was able to handle the first two reps of each working set without much trouble. The third rep on each set was an absolute grinder -- definitely the most difficult reps of the cycle to date. But, I got the work done, and now I feel confident that I can make it through and reach my ultimate goal of 315#. Sumo speed pulls were awesome. I moved up to 195# (I used 165# in week 2 of the cycle and 185# in week 7). I felt explosive but did fatigue somewhat at the end. Next, we moved to heavy tire flips, which was a complete shock to me. I thought for sure the metcon would be something silly like burpees and sit-ups, but we did more heavy work. It felt like linebacker training. I moved the tire without much trouble and really had a blast doing it. Spent some time on the wall post-workout working hip mobility.
Squat 5 x 3 @ 90%
256#
Then, sumo speed pulls 10 x 2 @ 195#
Team metcon: Complete AMRAP in 12 minutes of:
2 tire flips (jump in and out of tire after each rep)
Sprint full court
5 push-ups
Sprint full court
Rest while other partners complete their rounds
Notes: This was the best workout session I can ever remember. Warm-up sets felt good on squats, so I knew I was in good shape. 255# felt good on my back, and I was able to handle the first two reps of each working set without much trouble. The third rep on each set was an absolute grinder -- definitely the most difficult reps of the cycle to date. But, I got the work done, and now I feel confident that I can make it through and reach my ultimate goal of 315#. Sumo speed pulls were awesome. I moved up to 195# (I used 165# in week 2 of the cycle and 185# in week 7). I felt explosive but did fatigue somewhat at the end. Next, we moved to heavy tire flips, which was a complete shock to me. I thought for sure the metcon would be something silly like burpees and sit-ups, but we did more heavy work. It felt like linebacker training. I moved the tire without much trouble and really had a blast doing it. Spent some time on the wall post-workout working hip mobility.
Saturday, May 26, 2012
Saturday 26 May 12
Balance Gym
Seated box jumps 5 x 3 (shoulder internal rotation mobility between sets)
5 x 1 power clean/2 split jerks
70kg
Bench press 3 x 5 (perform 12 dumbbell rows/arm between each set)
170 (65# dumbbell)
Notes: Saturday sessions are difficult to judge right now because I have to be so careful not to zap so much leg strength. I know from CrossFit Football that it's best to squat the day after a rest day. My schedule doesn't work that way, so I'm trying to manage as best I can. I worked up to a 30 inch box plus a 45#, 35#, and 25# bumper plate, which really got me revved up for power cleans. I tried to emphasize speed on the split jerks, but I'm a little rusty. Looking forward to getting back into a solid Oly routine moving forward. Bench press was manageable, even after exhausting the arms somewhat on split jerks. I should be okay on 175# next Saturday. Actually, rows were pretty difficult today. Now, it's all about eating and resting before the big day of squatting at 90%. Should be awesome!
Seated box jumps 5 x 3 (shoulder internal rotation mobility between sets)
5 x 1 power clean/2 split jerks
70kg
Bench press 3 x 5 (perform 12 dumbbell rows/arm between each set)
170 (65# dumbbell)
Notes: Saturday sessions are difficult to judge right now because I have to be so careful not to zap so much leg strength. I know from CrossFit Football that it's best to squat the day after a rest day. My schedule doesn't work that way, so I'm trying to manage as best I can. I worked up to a 30 inch box plus a 45#, 35#, and 25# bumper plate, which really got me revved up for power cleans. I tried to emphasize speed on the split jerks, but I'm a little rusty. Looking forward to getting back into a solid Oly routine moving forward. Bench press was manageable, even after exhausting the arms somewhat on split jerks. I should be okay on 175# next Saturday. Actually, rows were pretty difficult today. Now, it's all about eating and resting before the big day of squatting at 90%. Should be awesome!
Friday, May 25, 2012
Friday 25 May 12
Rest day.
Well, we're now 8 weeks (half way) through the squat cycle. Looking back through my log, it's difficult to believe that we've been going since April 1st. We started with a wave of 4 x 6 @ 65%, 3 x 6 @ 75%, and 6 x 3 @ 80%. We then front squatted for three straight weeks. We then began a wave of 3 x 6 @ 80% and 3 x 5 @ 85%, with this Sunday marking the end of the wave with 5 x 3 @ 90%. We'll move back to three straight weeks of front squatting before a final wave of squats with a new 1 RM test at the end. I'm sure that the second half of the cycle will be far more difficult than the first half has been. That being said, I've noticed a difference in my body from the first half already. My legs are noticeably larger and I've added noticeable leg strength. No way could I have handled 3 x 5 @ 240# before this cycle started. However, I'm certain that the biggest benefits will come from the second half of the cycle. The remainer of the reps will be above 90%, and that will stimulate a ton of growth. I'm hoping that I've laid the proper foundation so that I can keep up with the cycle and reach my goal of squatting 315# by mid-July. If I can reach this goal (along with my other goal of deadlifting 405#), then I'll feel much better about my chances of reaching my ultimate goals of making the final workout at next year's SuperFit Games and helping CFDC qualify a team for next year's Regionals.
Well, we're now 8 weeks (half way) through the squat cycle. Looking back through my log, it's difficult to believe that we've been going since April 1st. We started with a wave of 4 x 6 @ 65%, 3 x 6 @ 75%, and 6 x 3 @ 80%. We then front squatted for three straight weeks. We then began a wave of 3 x 6 @ 80% and 3 x 5 @ 85%, with this Sunday marking the end of the wave with 5 x 3 @ 90%. We'll move back to three straight weeks of front squatting before a final wave of squats with a new 1 RM test at the end. I'm sure that the second half of the cycle will be far more difficult than the first half has been. That being said, I've noticed a difference in my body from the first half already. My legs are noticeably larger and I've added noticeable leg strength. No way could I have handled 3 x 5 @ 240# before this cycle started. However, I'm certain that the biggest benefits will come from the second half of the cycle. The remainer of the reps will be above 90%, and that will stimulate a ton of growth. I'm hoping that I've laid the proper foundation so that I can keep up with the cycle and reach my goal of squatting 315# by mid-July. If I can reach this goal (along with my other goal of deadlifting 405#), then I'll feel much better about my chances of reaching my ultimate goals of making the final workout at next year's SuperFit Games and helping CFDC qualify a team for next year's Regionals.
Thursday, May 24, 2012
Thursday 24 May 12
CFDC
Seated box jumps 5 x 2 (perform 5 dislocates, 5 catch deliveries, and 5 snatch balances with PVC between each set)
Worked up to 30 inch box plus 45# and 25# bumper plates
5 x 3 hang power snatch/30 second hollow position hold/5 windshield wipers ("WWs")/10 supermans
50kg, 50kg, 55kg, 55kg, 57.5kg
Notes: Seated box jumps are so great in terms of energizing your body. It was early in the morning and my legs were tired from yesterday. But, after a few seated box jumps, my CNS was wide-awake. The PVC work between sets really helped prepare the body for power snatches, particularly the catch deliveries. My turnover was much better once I started adding weight. I kept the weight moderate to work explosiveness. Stance got a little wide on the last rep of each set. Definitely need to keep working that external rotation of the shoulders to help the turnover. I had to scale down to 5 WWs because my form was getting sloppy. Hollow position holds were brutal -- definitely something I should be adding to my workouts again.
Seated box jumps 5 x 2 (perform 5 dislocates, 5 catch deliveries, and 5 snatch balances with PVC between each set)
Worked up to 30 inch box plus 45# and 25# bumper plates
5 x 3 hang power snatch/30 second hollow position hold/5 windshield wipers ("WWs")/10 supermans
50kg, 50kg, 55kg, 55kg, 57.5kg
Notes: Seated box jumps are so great in terms of energizing your body. It was early in the morning and my legs were tired from yesterday. But, after a few seated box jumps, my CNS was wide-awake. The PVC work between sets really helped prepare the body for power snatches, particularly the catch deliveries. My turnover was much better once I started adding weight. I kept the weight moderate to work explosiveness. Stance got a little wide on the last rep of each set. Definitely need to keep working that external rotation of the shoulders to help the turnover. I had to scale down to 5 WWs because my form was getting sloppy. Hollow position holds were brutal -- definitely something I should be adding to my workouts again.
Wednesday 23 May 12
Balance Gym
4 x 1 tall clean/1 high hang clean/1 hang clean @ 65%
57.5kg
4 x 3 clean pulls (with one second pause at the knees) @ 85%
77.5kg
Pick-up basketball
Notes: Really enjoyed the clean work, but I got a little loopy on my cleans. Rather than popping the shoulders at full extension and then pulling hard under the bar, I felt as though I was just riding the bar down after a power clean. Pulls were good, but pausing at the knee really zaps the power. It also magnifies your positioning and reminds you to keep the shoulders blades back and down. I did more of a shrug than a high pull. Chris prescribed some core work involving weighted back extensions, evil wheels, and handstand holds, but I got talked into play a few games of basketball.
4 x 1 tall clean/1 high hang clean/1 hang clean @ 65%
57.5kg
4 x 3 clean pulls (with one second pause at the knees) @ 85%
77.5kg
Pick-up basketball
Notes: Really enjoyed the clean work, but I got a little loopy on my cleans. Rather than popping the shoulders at full extension and then pulling hard under the bar, I felt as though I was just riding the bar down after a power clean. Pulls were good, but pausing at the knee really zaps the power. It also magnifies your positioning and reminds you to keep the shoulders blades back and down. I did more of a shrug than a high pull. Chris prescribed some core work involving weighted back extensions, evil wheels, and handstand holds, but I got talked into play a few games of basketball.
Wednesday, May 23, 2012
Tuesday 22 May 12
CFDC
Weighted pull-ups 3 x 5 with 10# dumbbell
Metcon: For time:
15 burpees
Then, complete 3 rounds of:
35 double-unders
21 kettlebell swings (24kg)
16 one-armed dumbbell push press (40#) (8/arm)
Then, 15 burpees
11.19
Notes: Gaining weight is great for squats, but it sucks for movements such as pull-ups. After a warm-up set of five unweight reps, I knew I wasn't going to be able to add much weight. The 10# dumbbell turned out to be perfect for sets of five. Metcon was pretty enjoyable, but I got smoked by most of the guys. Biggest issue was grip on the kettlebell swings. Also, I struggled with my left arm on the push press. I was a little depressed after finishing behind some of the other guys, but I'm trying to stay positive by remembering that these 16 weeks are judged solely on my ability to keep up with the squat cycle. There will be plenty of time down the road to get upset about metcons. I'm confident in my long-term approach for this "season" and believe that I am doing the right thing by focusing on strength at the expense of some conditioning.
Weighted pull-ups 3 x 5 with 10# dumbbell
Metcon: For time:
15 burpees
Then, complete 3 rounds of:
35 double-unders
21 kettlebell swings (24kg)
16 one-armed dumbbell push press (40#) (8/arm)
Then, 15 burpees
11.19
Notes: Gaining weight is great for squats, but it sucks for movements such as pull-ups. After a warm-up set of five unweight reps, I knew I wasn't going to be able to add much weight. The 10# dumbbell turned out to be perfect for sets of five. Metcon was pretty enjoyable, but I got smoked by most of the guys. Biggest issue was grip on the kettlebell swings. Also, I struggled with my left arm on the push press. I was a little depressed after finishing behind some of the other guys, but I'm trying to stay positive by remembering that these 16 weeks are judged solely on my ability to keep up with the squat cycle. There will be plenty of time down the road to get upset about metcons. I'm confident in my long-term approach for this "season" and believe that I am doing the right thing by focusing on strength at the expense of some conditioning.
Tuesday, May 22, 2012
Monday, May 21, 2012
Sunday 20 May 12
CFDC (Squat cycle: 8 of 16)
Squat 3 x 5 @ 85%
242#
Touch-and-go deadlift 1 x 3 @ 35%; 1 x 3 @ 50%; 3 x 3 @ 65%
135; 185; 245
Mobility work against the wall
Notes: I survived. That's about all I can say. Each working set took me to my absolute limit. I rounded down to 240#, and that was probably a good idea -- rounding up to 245# may have resulted in failure. The first two reps on each set were solid; however, after that point, each rep became progessively more difficult, culminating in an absolute grinder of a fifth rep. I had to yell as loud as I could to drive past the sticking point. Although, watching the set on video, it's interesting to see that the set didn't look as difficult as it seemed. So, that's a positive, which leads me to believe that I might have more in the tank. We move to 5 x 3 at 90% (256#) next week. That will be no joke. I liked the touch-and-go deadlifts, but the volume was very light. I kept a double-overhand grip and blew through the working sets, even though I scaled up to 245#. Really enjoyed the mobility work against the wall -- some brutal stuff.
Squat 3 x 5 @ 85%
242#
Touch-and-go deadlift 1 x 3 @ 35%; 1 x 3 @ 50%; 3 x 3 @ 65%
135; 185; 245
Mobility work against the wall
Notes: I survived. That's about all I can say. Each working set took me to my absolute limit. I rounded down to 240#, and that was probably a good idea -- rounding up to 245# may have resulted in failure. The first two reps on each set were solid; however, after that point, each rep became progessively more difficult, culminating in an absolute grinder of a fifth rep. I had to yell as loud as I could to drive past the sticking point. Although, watching the set on video, it's interesting to see that the set didn't look as difficult as it seemed. So, that's a positive, which leads me to believe that I might have more in the tank. We move to 5 x 3 at 90% (256#) next week. That will be no joke. I liked the touch-and-go deadlifts, but the volume was very light. I kept a double-overhand grip and blew through the working sets, even though I scaled up to 245#. Really enjoyed the mobility work against the wall -- some brutal stuff.
Saturday, May 19, 2012
Saturday 19 May 12
Morning: Balance Gym
Snatch drilling up to 45kg
Bench press 3 x 5 (perform 12 dumbbell rows/arm between each set)
165 (60# dumbbell)
Pull-ups/push-ups 3 x 12
Skill work: rope climbs
Notes: Snatching was terrible. For some reason, I wasn't reaching extension. My form got all messed up from Thursday's hang power cleans because I was doing a bunch of weird stuff to compensate for grip failure. Need to just clear my head and get back to being powerful. I've decided to work a linear progression on bench press, similar to CrossFit Football. I started with 165# today and will try to progress by 5# each Saturday. Also began the process of introducing more bodyweight volume into my programming with pull-ups and push-ups. I figure it's smart to start hammering away whenever I have a chance of some of the upper body movements that give me trouble.
Afternoon: Pool
Adult Intermediate Swim Lesson
Notes: Today was by far the most volume we've done. We started things off with a 200 yard piece where we used kickboards for 50 yards, freestyle for 50 yards, kickboards for 50 yards, freestyle for 50 yards. We then did a bunch of 50 yard pieces where the first 25 yards emphasized technique and the second 25 yards was speed. We also introduced the breast stroke and paired that with freestyle for a few pieces. At the end, we did a 25 yard race, which was pretty neat. I'm starting to get more comfortable in the water and my technique is improving. We also practiced some diving at the end.
Snatch drilling up to 45kg
Bench press 3 x 5 (perform 12 dumbbell rows/arm between each set)
165 (60# dumbbell)
Pull-ups/push-ups 3 x 12
Skill work: rope climbs
Notes: Snatching was terrible. For some reason, I wasn't reaching extension. My form got all messed up from Thursday's hang power cleans because I was doing a bunch of weird stuff to compensate for grip failure. Need to just clear my head and get back to being powerful. I've decided to work a linear progression on bench press, similar to CrossFit Football. I started with 165# today and will try to progress by 5# each Saturday. Also began the process of introducing more bodyweight volume into my programming with pull-ups and push-ups. I figure it's smart to start hammering away whenever I have a chance of some of the upper body movements that give me trouble.
Afternoon: Pool
Adult Intermediate Swim Lesson
Notes: Today was by far the most volume we've done. We started things off with a 200 yard piece where we used kickboards for 50 yards, freestyle for 50 yards, kickboards for 50 yards, freestyle for 50 yards. We then did a bunch of 50 yard pieces where the first 25 yards emphasized technique and the second 25 yards was speed. We also introduced the breast stroke and paired that with freestyle for a few pieces. At the end, we did a 25 yard race, which was pretty neat. I'm starting to get more comfortable in the water and my technique is improving. We also practiced some diving at the end.
Thursday 17 May 12
CFDC
Tall cleans 3, 3, 2, 2, 1
45, 65, 95, 115, 135
Metcon: Complete 5 rounds of:
1 minute of hang power cleans (115#)
1 minute of Ball slams (40#)
Rest 1 minute
Notes: This workout really pissed me off. First, we didn't have sufficient time to really work tall cleans. Plus, I realized that I've been using my hips to initiate this movement, which really defeats the purpose. Second, the metcon sucked because of grip failure. I even scaled down to 115#, but still had trouble keeping my hands on the bar. Need to learn how to maintain hook grip during transition from rack position back to lowering the bar.
Tall cleans 3, 3, 2, 2, 1
45, 65, 95, 115, 135
Metcon: Complete 5 rounds of:
1 minute of hang power cleans (115#)
1 minute of Ball slams (40#)
Rest 1 minute
Notes: This workout really pissed me off. First, we didn't have sufficient time to really work tall cleans. Plus, I realized that I've been using my hips to initiate this movement, which really defeats the purpose. Second, the metcon sucked because of grip failure. I even scaled down to 115#, but still had trouble keeping my hands on the bar. Need to learn how to maintain hook grip during transition from rack position back to lowering the bar.
Thursday, May 17, 2012
Wednesday 16 May 12
Balance Gym
5 x 1 snatch-grip push press/1 overhead squat/1 snatch-grip push press/1 overhead squat/1 heaving snatch balance @ 70%
45kg
Snatch pulls 3 x 3 @ 85%
60kg
5 x AMRAP ring pull-ups (perform matching number of hollow rocks and supermans between each set)
8, 5, 5, 4, 4
Notes: Legs were a little heavy from Tuesday's plate push beatdown, but I got in my work. Snatch balance much more difficult after the two pushes press and overhead squats -- you really had to focus on driving yourself under the bar. I actually failed on my snatch balance during the fourth set. Pulls were good. It's nice focus on power rather than precise snatch technique. Curious to see where my full snatch is right now. Haven't taken a full lift in quite some time, but my strength numbers are up elsewhere. Difficult to maintain the false-grip during pull-ups -- I probably maintained it for three reps per set. Feels good to really be back in the groove and lifting on the proper days with the proper rest days. This is much better than trying to make up workouts on certain days and then missing others.
5 x 1 snatch-grip push press/1 overhead squat/1 snatch-grip push press/1 overhead squat/1 heaving snatch balance @ 70%
45kg
Snatch pulls 3 x 3 @ 85%
60kg
5 x AMRAP ring pull-ups (perform matching number of hollow rocks and supermans between each set)
8, 5, 5, 4, 4
Notes: Legs were a little heavy from Tuesday's plate push beatdown, but I got in my work. Snatch balance much more difficult after the two pushes press and overhead squats -- you really had to focus on driving yourself under the bar. I actually failed on my snatch balance during the fourth set. Pulls were good. It's nice focus on power rather than precise snatch technique. Curious to see where my full snatch is right now. Haven't taken a full lift in quite some time, but my strength numbers are up elsewhere. Difficult to maintain the false-grip during pull-ups -- I probably maintained it for three reps per set. Feels good to really be back in the groove and lifting on the proper days with the proper rest days. This is much better than trying to make up workouts on certain days and then missing others.
Wednesday, May 16, 2012
Tuesday 15 May 12
CFDC
Partner metcon: For time:
100 wallball shots
2 plate pushes* (45#)
80 Ab-mat sit-ups
4 plate pushes
60 push-ups
6 plate pushes
40 pull-ups
8 plate pushes
20 burpees
10 plate pushes
*1 plate push equals 1/2 court-and-back
22.11
Notes: Unbelievable workout! Plate pushes are absolutely brutal, and they were particularly difficult tonight due to humidity in the air. I was really difficult to catch your breath after each plate push. Also, the plate pushes were so taxing on your overall system that it became to difficult to perform the basis bodyweight movements. I really struggled with push-ups and pull-ups. This was definitely the hardest I've pushed since the Open. My body felt good and my mindset was right for really hitting this one hard. I'm still keeping things moderate for the duration of the 16-week squat cycle, but I'm okay with pushing hard every once in a while, so long as it doesn't impact my recovery for squats. Looking forward to some Olympic weightlifting on Wednesday night.
Partner metcon: For time:
100 wallball shots
2 plate pushes* (45#)
80 Ab-mat sit-ups
4 plate pushes
60 push-ups
6 plate pushes
40 pull-ups
8 plate pushes
20 burpees
10 plate pushes
*1 plate push equals 1/2 court-and-back
22.11
Notes: Unbelievable workout! Plate pushes are absolutely brutal, and they were particularly difficult tonight due to humidity in the air. I was really difficult to catch your breath after each plate push. Also, the plate pushes were so taxing on your overall system that it became to difficult to perform the basis bodyweight movements. I really struggled with push-ups and pull-ups. This was definitely the hardest I've pushed since the Open. My body felt good and my mindset was right for really hitting this one hard. I'm still keeping things moderate for the duration of the 16-week squat cycle, but I'm okay with pushing hard every once in a while, so long as it doesn't impact my recovery for squats. Looking forward to some Olympic weightlifting on Wednesday night.
Tuesday, May 15, 2012
Monday, May 14, 2012
Sunday 13 May 12
CFDC (Squat cycle: 7 of 16)
Squat 3 x 6 @ 80%
228#
Then, sumo speed pulls 10 x 2 @ 185#
Notes: This squat cycle is getting serious. I rounded up to 230# and it may have been the most difficult squat workout I've ever completed. I hit a major sticking point on the last few reps of each set. I felt as though I had to manipulate my form somewhat to get the weight up, but my partners said it looked okay. These are the types of sets that truly build leg strength. I need to dedicate this week to mobility in order to maintain proper form throughout next week's sets, which are 6 x 3 @ 85% (242#). Sumo speed pulls felt amazing for the first seven or so sets, but slowed down slightly on the last few. I upped the weight to 185# from the 165# I used in week 2. I was actually surprised that I had an explosiveness left in the legs following squats. Need to really hone in on mobility and protein intake over the next few days.
Squat 3 x 6 @ 80%
228#
Then, sumo speed pulls 10 x 2 @ 185#
Notes: This squat cycle is getting serious. I rounded up to 230# and it may have been the most difficult squat workout I've ever completed. I hit a major sticking point on the last few reps of each set. I felt as though I had to manipulate my form somewhat to get the weight up, but my partners said it looked okay. These are the types of sets that truly build leg strength. I need to dedicate this week to mobility in order to maintain proper form throughout next week's sets, which are 6 x 3 @ 85% (242#). Sumo speed pulls felt amazing for the first seven or so sets, but slowed down slightly on the last few. I upped the weight to 185# from the 165# I used in week 2. I was actually surprised that I had an explosiveness left in the legs following squats. Need to really hone in on mobility and protein intake over the next few days.
Saturday, May 12, 2012
Saturday 12 May 12
Morning: Balance Gym
Pendlay rows 5 x 5 (perform 10 dips between each set)
145
Skill work: Inverted hangs/skin-the-cats
Notes: Had hoped to do some snatch drilling this morning along with my upper body strength work; however, I was running a little short on time. Plus, with tomorrow's squats looming (3 x 6 @ 80%), I figured I'd give the legs an extra day of recovery. Felt pretty explosive on Pendlay rows. It's difficult to fight the tendency to drop the chest instead of pulling the bar all the way to your chest in an explosive manner. I should be ready to move up in weight next time. I raised the dipping bars up pretty high so I could maintain proper body positioning throughout the movement rather than bending my knees and crossing my ankles. First time dipping in a while, and it showed. I actually failed the last set and only managed eight reps. Bodyweight movements are certainly more difficult when you gain weight.
Afternoon: Pool
Today's session was great because the instructor forced me past my comfort zone. We swam some 50 yard pieces and focused on the turn off the wall. Emphasis was on rotating the body from side-to-side with each stroke. We even swam a 100 yard piece, which was very difficult for me. We also did some work with the kick board. The instructor introduced the butterfly stroke at the end of class. I still have a long way to go with swimming.
Pendlay rows 5 x 5 (perform 10 dips between each set)
145
Skill work: Inverted hangs/skin-the-cats
Notes: Had hoped to do some snatch drilling this morning along with my upper body strength work; however, I was running a little short on time. Plus, with tomorrow's squats looming (3 x 6 @ 80%), I figured I'd give the legs an extra day of recovery. Felt pretty explosive on Pendlay rows. It's difficult to fight the tendency to drop the chest instead of pulling the bar all the way to your chest in an explosive manner. I should be ready to move up in weight next time. I raised the dipping bars up pretty high so I could maintain proper body positioning throughout the movement rather than bending my knees and crossing my ankles. First time dipping in a while, and it showed. I actually failed the last set and only managed eight reps. Bodyweight movements are certainly more difficult when you gain weight.
Afternoon: Pool
Today's session was great because the instructor forced me past my comfort zone. We swam some 50 yard pieces and focused on the turn off the wall. Emphasis was on rotating the body from side-to-side with each stroke. We even swam a 100 yard piece, which was very difficult for me. We also did some work with the kick board. The instructor introduced the butterfly stroke at the end of class. I still have a long way to go with swimming.
Friday, May 11, 2012
Thursday 10 May 12
CFDC
Band sprints 3 x full court
Metcon: As a team of 3, complete the following for 20 minutes:
Church run (Partner B leave as soon as Partner A completes)
AMRAP overhead squats (95#) (in time it takes for Partner B to complete Church run)
12 dumbbell renegade rows (45#)
Rest until Partner C completes Church run)
Notes: More squatting? I had trouble getting loose for this one. My legs were tight in strange places from Tuesday's RDLs and Wednesday's front squats. Plus, we couldn't use Olympic weightlifting shoes because the metcon involved running. I was able to gut through about 10-12 overhead squats per round. I went hard on the renegade rows and then kept it comfortable on the church run. Looking forward to a rest day before hitting it hard on Saturday and Sunday.
Band sprints 3 x full court
Metcon: As a team of 3, complete the following for 20 minutes:
Church run (Partner B leave as soon as Partner A completes)
AMRAP overhead squats (95#) (in time it takes for Partner B to complete Church run)
12 dumbbell renegade rows (45#)
Rest until Partner C completes Church run)
Notes: More squatting? I had trouble getting loose for this one. My legs were tight in strange places from Tuesday's RDLs and Wednesday's front squats. Plus, we couldn't use Olympic weightlifting shoes because the metcon involved running. I was able to gut through about 10-12 overhead squats per round. I went hard on the renegade rows and then kept it comfortable on the church run. Looking forward to a rest day before hitting it hard on Saturday and Sunday.
Thursday, May 10, 2012
Wednesday 9 May 12
Balance Gym (Squat Cycle: 6 of 16)
Front squat 4 x 5 @ 70%; 3 x 1 @ 75%; 2 x 2 @ 80%; 1 x 1 @ 90%
165; 175; 185; 210
5 x 3 tempo false-grip ring rows/10 GHD sit-ups
Notes: The squat cycle is awesome. I have no idea how they're coming up with these rep schemes, but I'm thrilled with the results. 10 working sets is a lot, but I felt strong throughout the entire session. The final jump to 210# was significant, but I really got tight and drove the shit out of it. To handle that type of weight on my 10th set was exciting. Tempo false-grip ring rows were a neat addition. Idea was to lower down to a one-count, explode upward, and then hold at the top for a three-count. Difficult on the wrists, but certainly a good movement to help with muscle-ups. Good to build up some volume on the GHD. Looking forward to putting the bar back on my back for some squats this Sunday!
Front squat 4 x 5 @ 70%; 3 x 1 @ 75%; 2 x 2 @ 80%; 1 x 1 @ 90%
165; 175; 185; 210
5 x 3 tempo false-grip ring rows/10 GHD sit-ups
Notes: The squat cycle is awesome. I have no idea how they're coming up with these rep schemes, but I'm thrilled with the results. 10 working sets is a lot, but I felt strong throughout the entire session. The final jump to 210# was significant, but I really got tight and drove the shit out of it. To handle that type of weight on my 10th set was exciting. Tempo false-grip ring rows were a neat addition. Idea was to lower down to a one-count, explode upward, and then hold at the top for a three-count. Difficult on the wrists, but certainly a good movement to help with muscle-ups. Good to build up some volume on the GHD. Looking forward to putting the bar back on my back for some squats this Sunday!
Wednesday, May 9, 2012
Tuesday 8 May 12
CFDC
RDLs 5 x 5
185, 185, 185, 205, 225
Skill work: walk walkers, handstand holds (facing wall), shoulder touches
Metcon: Complete the following:
AMRAP in 3 minutes of DB press (40#) & matching reps of air squats
Rest 2 minutes
AMRAP in 4 minutes of DB push press & matching reps of side hurdles
Rest 2 minutes
AMRAP in 5 minutes of DB push jerk & matching reps of overhead medicine ball hurls
Notes: Nice to be back in the groove. I decide to make up the RDLs from Sunday and was able to work much heavier than I have in the past. My mobility took me to about knee-level; however, anything past that point led my shoulders to round. The difficulty for me was in maintaining positioning on the descent, not returning the standing. I can see how RDLs are a great accessory movement for building the deadlift and squat. I gave a decent effort on the metcon, but still kept things in the comfort zone. Looking forward to front squatting on Wednesday and back squatting on Sunday!
RDLs 5 x 5
185, 185, 185, 205, 225
Skill work: walk walkers, handstand holds (facing wall), shoulder touches
Metcon: Complete the following:
AMRAP in 3 minutes of DB press (40#) & matching reps of air squats
Rest 2 minutes
AMRAP in 4 minutes of DB push press & matching reps of side hurdles
Rest 2 minutes
AMRAP in 5 minutes of DB push jerk & matching reps of overhead medicine ball hurls
Notes: Nice to be back in the groove. I decide to make up the RDLs from Sunday and was able to work much heavier than I have in the past. My mobility took me to about knee-level; however, anything past that point led my shoulders to round. The difficulty for me was in maintaining positioning on the descent, not returning the standing. I can see how RDLs are a great accessory movement for building the deadlift and squat. I gave a decent effort on the metcon, but still kept things in the comfort zone. Looking forward to front squatting on Wednesday and back squatting on Sunday!
Tuesday, May 8, 2012
Thursday, May 3, 2012
Thursday 3 May 12
CFDC (Squat cycle: 5 of 16)
8 x 2 power cleans/3 broad jumps
135, 155, 165, 175, 175, 175, 175, 175
Front squat 2 x 8 @ 65%; 1 x 6 @ 70%; 2 x 4 @ 75%; 1 x 3 @ 80%
150; 165; 175; 185
Metcon: For time, complete 15-12-9 reps of:
Dumbbell snatch (R) (45#)
Overhead walking lunge (R)
Dumbbell snatch (L)
Overhead walking lunge (L)
8.08
Notes: Tons of volume today, as I had to make up my squats from the night before. Kept weight on the moderate side for power cleans because the idea was to make the movement explosive. Plus, I didn't want to completely wreck myself for front squats. Front squats were great tonight. I was a little worried about performing them after the power cleans and broad jumps, but I made it through. Sets of eight and six reps are just brutal. I used chalk lines on the floor tonight to make sure that my stance wasn't too wide. This worked for me; however, I could feel tightness in different areas of my body. The sides of my calves, in particular, were really tight. Need to continue hammering away at mobility. Jumped back in with class for the metcon. I actually pushed pretty hard on this one, but just didn't have the juice in the legs for the lunges (see power cleans, broad jumps, and front squats). I'll be off until Monday, at which time I plan to make up the CFDC workout from Sunday of RDLs and pistols. Then, I should be back on a regular schedule for the remainder of the 16-week squat cycle.
8 x 2 power cleans/3 broad jumps
135, 155, 165, 175, 175, 175, 175, 175
Front squat 2 x 8 @ 65%; 1 x 6 @ 70%; 2 x 4 @ 75%; 1 x 3 @ 80%
150; 165; 175; 185
Metcon: For time, complete 15-12-9 reps of:
Dumbbell snatch (R) (45#)
Overhead walking lunge (R)
Dumbbell snatch (L)
Overhead walking lunge (L)
8.08
Notes: Tons of volume today, as I had to make up my squats from the night before. Kept weight on the moderate side for power cleans because the idea was to make the movement explosive. Plus, I didn't want to completely wreck myself for front squats. Front squats were great tonight. I was a little worried about performing them after the power cleans and broad jumps, but I made it through. Sets of eight and six reps are just brutal. I used chalk lines on the floor tonight to make sure that my stance wasn't too wide. This worked for me; however, I could feel tightness in different areas of my body. The sides of my calves, in particular, were really tight. Need to continue hammering away at mobility. Jumped back in with class for the metcon. I actually pushed pretty hard on this one, but just didn't have the juice in the legs for the lunges (see power cleans, broad jumps, and front squats). I'll be off until Monday, at which time I plan to make up the CFDC workout from Sunday of RDLs and pistols. Then, I should be back on a regular schedule for the remainder of the 16-week squat cycle.
Tuesday 1 May 12
CFDC
Press 5, 5, 3, 3, 3
95, 115, 125, 130, 135
1 x AMRAP push press (115#)
19
Metcon: Complete AMRAP in 7 minutes of "Flight Simulator Annie"
5 double-unders
5 Ab-mat sit-ups
10 double-unders
10 Ab-mat sit-ups
15 double-unders
etc.
35 double-unders/13 sit-ups
Post-metcon: Pull-ups 3 x 15
Notes: Nice to see class continuing the trend of upper body strength work on Tuesdays. Goal was to work up to a 3 RM on the final set of press. I tied a personal record by hitting 135#. Obviously, upper body strength isn't a major focus right now during the squat cycle, but I'm glad to see that I'm at least maintaining maximum upper body strength. I plan to start incorporating much more pressing during my Saturday workouts. Metcon was fine, but it left my abs ridiculously sore -- I was actually cramping during the workout. Threw in some pull-ups at the end in an effort to begin adding more gymnastics volume. These, along with toes-to-bar, will be a major point of emphasis this year.
Press 5, 5, 3, 3, 3
95, 115, 125, 130, 135
1 x AMRAP push press (115#)
19
Metcon: Complete AMRAP in 7 minutes of "Flight Simulator Annie"
5 double-unders
5 Ab-mat sit-ups
10 double-unders
10 Ab-mat sit-ups
15 double-unders
etc.
35 double-unders/13 sit-ups
Post-metcon: Pull-ups 3 x 15
Notes: Nice to see class continuing the trend of upper body strength work on Tuesdays. Goal was to work up to a 3 RM on the final set of press. I tied a personal record by hitting 135#. Obviously, upper body strength isn't a major focus right now during the squat cycle, but I'm glad to see that I'm at least maintaining maximum upper body strength. I plan to start incorporating much more pressing during my Saturday workouts. Metcon was fine, but it left my abs ridiculously sore -- I was actually cramping during the workout. Threw in some pull-ups at the end in an effort to begin adding more gymnastics volume. These, along with toes-to-bar, will be a major point of emphasis this year.
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