Balance Gym
8 x 1 high-hang power snatch/1 hang snatch
40kg, 42.5kg, 45kg, 47.5kg, 50kg, 52.5kg, 55kg, 57.5kg
Then, complete 50 overhead squats with max weight from snatch complex (57.5kg) (snatch weight into overhead squat position; rest exactly two minutes after bar is put down)
Notes: Planned to skip this session due to busy day at work, but decided last-minute to just get the work done. I'm glad I made this decision. Snatches felt pretty decent -- that's pretty good weight for me. I'm still tentative pulling all the way under the bar, but last night was decent. Overhead squats were absolutely brutal on the hands, wrists, and shoulders. Legs strength was there, but they were really uncomfortable. Chris also programmed 5 x 2 clean pulls at 90kg, but I decided to pass. Save it for another day.
Thursday, June 28, 2012
Tuesday 26 Jun 12
CFDC
Strict pull-ups 6-6-6(f)
Dips 8-8-8
Tumbling practice: 20 minutes of practicing variations of forward and backward rolls (including burpees mixed in!)
Handstand practice: 20 minutes of practicing variations of handstand facing the wall (including band assistance)
Metcon: Complete 5 rounds of:
5 overhead dumbbell step-ups (L) (50#)
5 overhead dumbbell step-ups (R)
10 V-ups
10 supermans
Notes: One of the most fun classes we've had in a long time. I started off class in a bad mood because my strict pull-up numbers have really slipped. Feels like I'm doing weighted pull-ups right now. Dips felt decent, but I kept it to sets of eight just to get the progression started. Tumbling was incredible. It seems so childish, but it felt so healthy and natural. Tom and Chris think it really helps with body awareness. Handstands were also fun to work. I liked the variations because I didn't have to worry about numbers and meeting certain expectations -- it was more just "playing." Metcon wasn't really "for time," since I don't like rushing these types of movements. Supermans, for example, should be held for at least a one-count at the top; therefore, doing them "for time" is pointless because it encourages you to rush the movements. Same thing with step-ups. Emphasis is on maintaining midline stability and building leg strength, not rushing the movements.
Strict pull-ups 6-6-6(f)
Dips 8-8-8
Tumbling practice: 20 minutes of practicing variations of forward and backward rolls (including burpees mixed in!)
Handstand practice: 20 minutes of practicing variations of handstand facing the wall (including band assistance)
Metcon: Complete 5 rounds of:
5 overhead dumbbell step-ups (L) (50#)
5 overhead dumbbell step-ups (R)
10 V-ups
10 supermans
Notes: One of the most fun classes we've had in a long time. I started off class in a bad mood because my strict pull-up numbers have really slipped. Feels like I'm doing weighted pull-ups right now. Dips felt decent, but I kept it to sets of eight just to get the progression started. Tumbling was incredible. It seems so childish, but it felt so healthy and natural. Tom and Chris think it really helps with body awareness. Handstands were also fun to work. I liked the variations because I didn't have to worry about numbers and meeting certain expectations -- it was more just "playing." Metcon wasn't really "for time," since I don't like rushing these types of movements. Supermans, for example, should be held for at least a one-count at the top; therefore, doing them "for time" is pointless because it encourages you to rush the movements. Same thing with step-ups. Emphasis is on maintaining midline stability and building leg strength, not rushing the movements.
Monday, June 25, 2012
Sunday 24 Jun 12
CFDC (Squat cycle: 13 of 16)
Squat 5 x 3 @ 90%
255#
Then, 5 x 5 Russian-style kettlebell swings
32kg, 40kg, 48kg, 32kg (partner assist), 32kg (partner assist)
Partner metcon: Complete the following:
40 sit-ups/hollow hold
30 sit-ups/push-up position hold
20 sit-ups/plank hold
10 sit/ups/V-sit hold
Notes: Well, this turned out to be far more difficult than imagined. I was overconfident all week about this weight, so I did an intense metcon on Wednesday, front squatted (in addition to class) on Thursday, and worked a bunch of Oly on Saturday. I was able to get away with it this time, but that won't fly as the weights continue to increase. I hit a major sticking point coming out of the hole on the last rep in each set. Time to recommit whole-heartedly to the last wave of the squat cycle. That means dialing in the nutrition, recovery, mobility, and singular focus. Nothing matters over the next three weeks except for back squats each Sunday. No caring about metcon times, Oly lifts, handstand push-ups, etc. It's time to get serious.
Squat 5 x 3 @ 90%
255#
Then, 5 x 5 Russian-style kettlebell swings
32kg, 40kg, 48kg, 32kg (partner assist), 32kg (partner assist)
Partner metcon: Complete the following:
40 sit-ups/hollow hold
30 sit-ups/push-up position hold
20 sit-ups/plank hold
10 sit/ups/V-sit hold
Notes: Well, this turned out to be far more difficult than imagined. I was overconfident all week about this weight, so I did an intense metcon on Wednesday, front squatted (in addition to class) on Thursday, and worked a bunch of Oly on Saturday. I was able to get away with it this time, but that won't fly as the weights continue to increase. I hit a major sticking point coming out of the hole on the last rep in each set. Time to recommit whole-heartedly to the last wave of the squat cycle. That means dialing in the nutrition, recovery, mobility, and singular focus. Nothing matters over the next three weeks except for back squats each Sunday. No caring about metcon times, Oly lifts, handstand push-ups, etc. It's time to get serious.
Sunday, June 24, 2012
Saturday 23 Jun 12
Balance Gym
4 x 1 snatch high-pull/1 hang snatch high-pull/1 snatch high-pull @ 30% (30kg)
Pressing snatch balance 3 x 3 @ 30% (30kg)
Snatch balance (feet stationary) 3 x 2 @ 40% (35kg)
Snatch balance (feet move) 3 x 2 @ 40% (35kg)
Heaving snatch balance 6 x 1 (N/A)
Snatch pulls 4 x 3 @ 80% (55kg)
For time: 50 push-ups
2.39
Notes: This session sucked, except for the pulls and push-ups. I'm sick of Oly drilling, particularly snatch balances. I feel as though I do tons of drilling on both the snatch and clean & jerk, yet my numbers haven't really gone up over the last few years. Need to start seeing some actual improvement in the main lifts.
4 x 1 snatch high-pull/1 hang snatch high-pull/1 snatch high-pull @ 30% (30kg)
Pressing snatch balance 3 x 3 @ 30% (30kg)
Snatch balance (feet stationary) 3 x 2 @ 40% (35kg)
Snatch balance (feet move) 3 x 2 @ 40% (35kg)
Heaving snatch balance 6 x 1 (N/A)
Snatch pulls 4 x 3 @ 80% (55kg)
For time: 50 push-ups
2.39
Notes: This session sucked, except for the pulls and push-ups. I'm sick of Oly drilling, particularly snatch balances. I feel as though I do tons of drilling on both the snatch and clean & jerk, yet my numbers haven't really gone up over the last few years. Need to start seeing some actual improvement in the main lifts.
Friday, June 22, 2012
Thursday 21 Jun 12
CFDC (Squat cycle: 12 of 16)
7 x 1 power clean/1 hang squat clean/1 push jerk
135, 155, 165, 165, 165, 165, 165
Front squat 1 x 3 @ 80%; 1 x 2 @ 85%; 5 x 1 @ 90%; 1 x 5 @ 75%
185; 200; 210; 175
Metcon: For time, complete 3 rounds of:
6 plate burpees (45#)
12 overhead lunges
24 plate hurdles
4.10
Notes: Lots of volume on a hot day at Balance Gym. I kept the weight moderate on the Oly complex because I knew I had front squats afterward. Push jerk actually served as a self-limiter because I can't get much weight overhead without splitting the feet. Need to continue focusing on full extension without laying back too far. Front squats went well, too. I was nervous about performing them after the Oly complex, but the overall volume wasn't too bad. I was able to get myself up for singles at 90% (210#), and the volume at lower percentages was quite manageable. This was the last day of front squatting on the squat cycle. I feel primed to move into the final wave of the squat cycle where we'll be tackling 5 x 3 at 90% (255#) this Sunday. Should be awesome. Mary Catherine was breathing down my neck on the metcon, which forced me to push extra hard. I'm sick of her beating me on these.
7 x 1 power clean/1 hang squat clean/1 push jerk
135, 155, 165, 165, 165, 165, 165
Front squat 1 x 3 @ 80%; 1 x 2 @ 85%; 5 x 1 @ 90%; 1 x 5 @ 75%
185; 200; 210; 175
Metcon: For time, complete 3 rounds of:
6 plate burpees (45#)
12 overhead lunges
24 plate hurdles
4.10
Notes: Lots of volume on a hot day at Balance Gym. I kept the weight moderate on the Oly complex because I knew I had front squats afterward. Push jerk actually served as a self-limiter because I can't get much weight overhead without splitting the feet. Need to continue focusing on full extension without laying back too far. Front squats went well, too. I was nervous about performing them after the Oly complex, but the overall volume wasn't too bad. I was able to get myself up for singles at 90% (210#), and the volume at lower percentages was quite manageable. This was the last day of front squatting on the squat cycle. I feel primed to move into the final wave of the squat cycle where we'll be tackling 5 x 3 at 90% (255#) this Sunday. Should be awesome. Mary Catherine was breathing down my neck on the metcon, which forced me to push extra hard. I'm sick of her beating me on these.
Wednesday 20 Jun 12
CFHQ WOD Demo (National Mall)
For time, complete 3 rounds of:
10 ground-to-overhead (95#)
200 meter shuttle run (4 x 50 meters)
4.41
Notes: What a special opportunity! I used to not be able to go to bed until the WOD was posted on the Main Site. Now, I had the opportunity to film a workout demo that will appear on the Main Site next week. The workout looked easy on paper, but it absolutely wiped me out. The weather didn't help much either -- it was 99 degrees and humid in Washington. I used a clean and push press to get the weight overhead, but actually found the shuttle runs to be the most difficult. That's normally my bread-and-butter, but the conditioning just isn't there right now. It will be soon. In the meantime, it was nice to have some fun with this workout.
For time, complete 3 rounds of:
10 ground-to-overhead (95#)
200 meter shuttle run (4 x 50 meters)
4.41
Notes: What a special opportunity! I used to not be able to go to bed until the WOD was posted on the Main Site. Now, I had the opportunity to film a workout demo that will appear on the Main Site next week. The workout looked easy on paper, but it absolutely wiped me out. The weather didn't help much either -- it was 99 degrees and humid in Washington. I used a clean and push press to get the weight overhead, but actually found the shuttle runs to be the most difficult. That's normally my bread-and-butter, but the conditioning just isn't there right now. It will be soon. In the meantime, it was nice to have some fun with this workout.
Wednesday, June 20, 2012
Tuesday 19 Jun 12
CFDC
4 x 3 handstand push-ups (HSPUs) + max kipping HSPUs
4, 6, 6, 4
5 x max strict pull-ups (perform 3 wall walkers between each set)
7, 5, 5, 5, 5
Metcon: For time, complete 15-12-9 reps of:
Dumbbell snatch (L) (50#)
Dumbbell snatch (R)
Russian twist (over-and-back equals one rep)
7.55
Notes: HSPUs are coming along nicely. Need to continue working the strict variation so that I can bang out at least ten reps. Adding dips, both on rings and parallel bars, should help with that. Will continue practicing at least twice per week. Strict pull-ups are very difficult for me right now. Haven't been working them enough lately, and my added weight isn't doing me any favors. Metcon was brutal in the heat and humidity. My stomach felt uncomfortable. Not in the normal lactic acid or heart way -- it was more of a sick feeling. This summer is going to be brutal at Balance Gym.
4 x 3 handstand push-ups (HSPUs) + max kipping HSPUs
4, 6, 6, 4
5 x max strict pull-ups (perform 3 wall walkers between each set)
7, 5, 5, 5, 5
Metcon: For time, complete 15-12-9 reps of:
Dumbbell snatch (L) (50#)
Dumbbell snatch (R)
Russian twist (over-and-back equals one rep)
7.55
Notes: HSPUs are coming along nicely. Need to continue working the strict variation so that I can bang out at least ten reps. Adding dips, both on rings and parallel bars, should help with that. Will continue practicing at least twice per week. Strict pull-ups are very difficult for me right now. Haven't been working them enough lately, and my added weight isn't doing me any favors. Metcon was brutal in the heat and humidity. My stomach felt uncomfortable. Not in the normal lactic acid or heart way -- it was more of a sick feeling. This summer is going to be brutal at Balance Gym.
Sunday, June 17, 2012
Sunday 17 Jun 12
CFDC
RDLs 8-8-5-5-3-3
135-185-205-225-245-245
Then, weighted step-ups 5 x 10 @ 135#
3 x max glute hold/hollow hold
3 x 10 pull-ups/15 push-ups
Notes: Used straps once I got to 225# on RDLs and they made a huge difference. Need to hinge more at the hips. Right now, I'm maintaining too upright or a torso. Had trouble maintaining the tension at 245#, so I kept the weight there. Performed a back-off set of five at 185# to practice technique. Step-ups were difficult because we used a higher box than in the past (20 inches). It's easy to cheat with the off leg, but it's a great exercise if performed correctly. I'm curious to see how back squats will feel next week and all the front squatting coupled with our posterior chain assistance work. Kipping pull-ups felt difficult. It's definitely time to start building the volume on those.
RDLs 8-8-5-5-3-3
135-185-205-225-245-245
Then, weighted step-ups 5 x 10 @ 135#
3 x max glute hold/hollow hold
3 x 10 pull-ups/15 push-ups
Notes: Used straps once I got to 225# on RDLs and they made a huge difference. Need to hinge more at the hips. Right now, I'm maintaining too upright or a torso. Had trouble maintaining the tension at 245#, so I kept the weight there. Performed a back-off set of five at 185# to practice technique. Step-ups were difficult because we used a higher box than in the past (20 inches). It's easy to cheat with the off leg, but it's a great exercise if performed correctly. I'm curious to see how back squats will feel next week and all the front squatting coupled with our posterior chain assistance work. Kipping pull-ups felt difficult. It's definitely time to start building the volume on those.
Saturday 16 Jun 12
Morning: Balance Gym
Tall cleans 3 x 2
35kg, 40kg, 45kg
8 x 1 clean high-pull/1 hang clean/1 push jerk @ 50kg
Push-ups 3 x 15
Notes: Great session for me. Kept weights moderate, but body was really moving well. No pain in the arms and I was very pulling aggressively under the bar. This type of training will definitely result in bigger numbers on the Olympic lifts. Began process of adding push-ups and other bodyweight movements to the end of my session. Time to really start building up the volume on those.
Afternoon: Pool
Adult Intermediate Swimming Lesson
Notes: This was our final session, but it was a great one. Instructor really pushed us from the outset and we got in a ton of volume throughout the session. Focused on breathing every three strokes instead of two, and focused on stretching the body out with each stroke. Still deciding where to go from here with my swimming.
Tall cleans 3 x 2
35kg, 40kg, 45kg
8 x 1 clean high-pull/1 hang clean/1 push jerk @ 50kg
Push-ups 3 x 15
Notes: Great session for me. Kept weights moderate, but body was really moving well. No pain in the arms and I was very pulling aggressively under the bar. This type of training will definitely result in bigger numbers on the Olympic lifts. Began process of adding push-ups and other bodyweight movements to the end of my session. Time to really start building up the volume on those.
Afternoon: Pool
Adult Intermediate Swimming Lesson
Notes: This was our final session, but it was a great one. Instructor really pushed us from the outset and we got in a ton of volume throughout the session. Focused on breathing every three strokes instead of two, and focused on stretching the body out with each stroke. Still deciding where to go from here with my swimming.
Thursday 14 Jun 12
CFDC
Overhead squat 5-4-3-2-1
135-155-175-185-195(pr)-205(f)
Metcon: For time, complete 21-15-9 of:
Kettlebell swings (28kg)
Complete three bear crawls between sets of swings
5.38
Notes: Always a good day when you set a personal record. My squat at 195# was rock-solid. Gave 205# a shot, but couldn't get the weight overhead. Need to go to split jerk next time. I was fairly surprised with my ability on this day considering we front squatted the day before. Struggled with grip on swings. Probably should have used 24kg bell, but it's good to push it every once in a while. Bear crawls are the worst for me.
Overhead squat 5-4-3-2-1
135-155-175-185-195(pr)-205(f)
Metcon: For time, complete 21-15-9 of:
Kettlebell swings (28kg)
Complete three bear crawls between sets of swings
5.38
Notes: Always a good day when you set a personal record. My squat at 195# was rock-solid. Gave 205# a shot, but couldn't get the weight overhead. Need to go to split jerk next time. I was fairly surprised with my ability on this day considering we front squatted the day before. Struggled with grip on swings. Probably should have used 24kg bell, but it's good to push it every once in a while. Bear crawls are the worst for me.
Thursday, June 14, 2012
Wednesday 13 Jun 12
Balance Gym (Squat cycle: 11 of 16)
Front squat 2 x 3 @ 75%; 2 x 3 @ 80%; 2 x 3 @ 85%; 3 x 2 @ 80%
175; 185; 200; 185
Then, complete 3 rounds of:
AMRAP towel pull-ups
Rest 30 seconds
AMRAP strict knees-to-elbows
Rest 2 minutes
7/7, 5/8, 5/7
Notes: Well, I survived another week of the squat cycle, but it sure is getting difficult. Legs were zapped from Tuesday's box jump/double-under/burpee metcon. Sets were very difficult at 85% (200#). Definitely a bit of a pinch-forward at the bottom, but I tried my best to maintain form. I'm really hoping that my dillegence with the program will pay off in a few weeks once we start back squatting with heavy loads. I've but a lot of energy into this program and hope that it pays off. Towel pull-ups were brutal on the grip, but a nice change-of-pace. Chris programmed strict toes-to-bar, but I could do those. Scaled to knees-to-elbows and banged out as many as I could each round. Brutal on the abs. No rest for the wicked -- overhead squats in class on Thursday with a metcon.
Front squat 2 x 3 @ 75%; 2 x 3 @ 80%; 2 x 3 @ 85%; 3 x 2 @ 80%
175; 185; 200; 185
Then, complete 3 rounds of:
AMRAP towel pull-ups
Rest 30 seconds
AMRAP strict knees-to-elbows
Rest 2 minutes
7/7, 5/8, 5/7
Notes: Well, I survived another week of the squat cycle, but it sure is getting difficult. Legs were zapped from Tuesday's box jump/double-under/burpee metcon. Sets were very difficult at 85% (200#). Definitely a bit of a pinch-forward at the bottom, but I tried my best to maintain form. I'm really hoping that my dillegence with the program will pay off in a few weeks once we start back squatting with heavy loads. I've but a lot of energy into this program and hope that it pays off. Towel pull-ups were brutal on the grip, but a nice change-of-pace. Chris programmed strict toes-to-bar, but I could do those. Scaled to knees-to-elbows and banged out as many as I could each round. Brutal on the abs. No rest for the wicked -- overhead squats in class on Thursday with a metcon.
Wednesday, June 13, 2012
Tuesday 12 Jun 12
CFDC
Handstand push-ups 2 x max reps (strict); 3 x max reps (kipping)
3, 3, 5, 7, 5
Metcon: For time:
50 box jumps (24 inch) (step-down only)
100 double-unders
50 burpees
100 double-unders
12.51
Post-metcon: 50 band pull-aparts
Notes: This was an exciting session. HSPUs were a real suprise for me. CFDC was doing push press, but I subbed HSPUs because my arm has been bothering. This was the time that I've ever done a full set of kipping. I often times will start off strict, and then switch to kipping for another rep or two. I was only able to perform 3 strict reps, but got up to 7 kipping. That's a huge difference and could be a valuable tool come competition time. Definitely need to keep hammering away at the strict ones, though. Metcon was a good one. It was crazy humid inside Balance Gym, but I pushed this one pretty hard. Lost a lot of time standing around during burpees, but I can live with that at this point in the season. Looking forward to front squatting on Wednesday.
Handstand push-ups 2 x max reps (strict); 3 x max reps (kipping)
3, 3, 5, 7, 5
Metcon: For time:
50 box jumps (24 inch) (step-down only)
100 double-unders
50 burpees
100 double-unders
12.51
Post-metcon: 50 band pull-aparts
Notes: This was an exciting session. HSPUs were a real suprise for me. CFDC was doing push press, but I subbed HSPUs because my arm has been bothering. This was the time that I've ever done a full set of kipping. I often times will start off strict, and then switch to kipping for another rep or two. I was only able to perform 3 strict reps, but got up to 7 kipping. That's a huge difference and could be a valuable tool come competition time. Definitely need to keep hammering away at the strict ones, though. Metcon was a good one. It was crazy humid inside Balance Gym, but I pushed this one pretty hard. Lost a lot of time standing around during burpees, but I can live with that at this point in the season. Looking forward to front squatting on Wednesday.
Tuesday, June 12, 2012
Monday 11 Jun 12
Ice bath.
Much better than last week. Went with five bags of ice and the water got super cold. After 20 minutes in the cold water, I finished up by running some hot shower water over the legs to rush the blood back into them. Legs felt great afterward!
Much better than last week. Went with five bags of ice and the water got super cold. After 20 minutes in the cold water, I finished up by running some hot shower water over the legs to rush the blood back into them. Legs felt great afterward!
Sunday 10 Jun 11
CFDC
Zercher squats 5 x 5
145, 165, 175, 185, 185
Then, 3 x 5 Single-leg floor touches (SLFTs)/leg
45, 45, 45
Partner metcon: As team of 3, complete AMRAP in 10 minutes of:
Farmers carry (70kg)
Ab-mat sit-ups
Plank-to-squats
Notes: More squats! This time, the workout called for "Zercher" squats. We used this same format back on 18 Dec 11, but I worked heavier this time around. The movements places brutal demand on the upper and lower back. The difficulty is in maintaining an upright torso. I stopped at 185# because I could feel my torso starting to lean forward, which corresponded with some upper back rounding and loss of midline stability. SLFTs didn't seem like a huge deal at the time, but they left my glutes absolutely destroyed. Metcon was pretty fun, too. I enjoyed the farmers carries and felt as though my grip was strong on the kettlebells. Probably a good movement to incorporate on a more regular basis.
Zercher squats 5 x 5
145, 165, 175, 185, 185
Then, 3 x 5 Single-leg floor touches (SLFTs)/leg
45, 45, 45
Partner metcon: As team of 3, complete AMRAP in 10 minutes of:
Farmers carry (70kg)
Ab-mat sit-ups
Plank-to-squats
Notes: More squats! This time, the workout called for "Zercher" squats. We used this same format back on 18 Dec 11, but I worked heavier this time around. The movements places brutal demand on the upper and lower back. The difficulty is in maintaining an upright torso. I stopped at 185# because I could feel my torso starting to lean forward, which corresponded with some upper back rounding and loss of midline stability. SLFTs didn't seem like a huge deal at the time, but they left my glutes absolutely destroyed. Metcon was pretty fun, too. I enjoyed the farmers carries and felt as though my grip was strong on the kettlebells. Probably a good movement to incorporate on a more regular basis.
Saturday 9 Jun 12
Pool
Adult Intermediate Swimming Lesson
Focused on rotating the body during freestyle. Need to remember to keep ear connected to shoulder when rotating head to breath. Also practice "flip" turns off the wall. Need to get pretty close to the wall before beginning flip. This is a pretty neat skill.
Adult Intermediate Swimming Lesson
Focused on rotating the body during freestyle. Need to remember to keep ear connected to shoulder when rotating head to breath. Also practice "flip" turns off the wall. Need to get pretty close to the wall before beginning flip. This is a pretty neat skill.
Friday, June 8, 2012
Friday 8 Jun 12
WNYD (CFDC make-up from Thursday)
Tall cleans 3, 2, 2, 1, 1
95, 105, 115, 125, 135
Metcon: 8 minutes of:
1 cluster (95#)
1 burpee
2 clusters
2 burpees
3 clusters
etc.
7 rounds plus 4 clusters
Notes: I'm a little burnt out on Olympic weightlifting drilling movements such as tall cleans and snatch balances. I know they're important for improving technique and whatnot, but I miss moving my body through space. I love running, jumping, and pushing/pulling/carrying things across the court/field. I'm growing a little stale with the stationary nature of these movements. In any event, my tall cleans felt okay, but I definitely initiated the movement on my last set with my hips. I guess that's natural, but I need to trust that I can pull myself under the bar. I didn't feel particularly fast on the metcon, but I actually bested my score on this workout from 27 Dec 11 when I only managed 7 full rounds. I think that, in the right environment, I could have managed 8 full rounds on this one, but I didn't feel like taking it to the edge. Plus, my right arm started bothering me again on the thruster portion of the movement. I think I'll take tomorrow off from Olympic weightlifting and, instead, just focus on my swimming. I should be fresh for heavy posterior chain work and squat assistance work on Sunday.
Tall cleans 3, 2, 2, 1, 1
95, 105, 115, 125, 135
Metcon: 8 minutes of:
1 cluster (95#)
1 burpee
2 clusters
2 burpees
3 clusters
etc.
7 rounds plus 4 clusters
Notes: I'm a little burnt out on Olympic weightlifting drilling movements such as tall cleans and snatch balances. I know they're important for improving technique and whatnot, but I miss moving my body through space. I love running, jumping, and pushing/pulling/carrying things across the court/field. I'm growing a little stale with the stationary nature of these movements. In any event, my tall cleans felt okay, but I definitely initiated the movement on my last set with my hips. I guess that's natural, but I need to trust that I can pull myself under the bar. I didn't feel particularly fast on the metcon, but I actually bested my score on this workout from 27 Dec 11 when I only managed 7 full rounds. I think that, in the right environment, I could have managed 8 full rounds on this one, but I didn't feel like taking it to the edge. Plus, my right arm started bothering me again on the thruster portion of the movement. I think I'll take tomorrow off from Olympic weightlifting and, instead, just focus on my swimming. I should be fresh for heavy posterior chain work and squat assistance work on Sunday.
Thursday, June 7, 2012
Wednesday 6 Jun 12
Balance Gym (Squat cycle: 10 of 16)
Front squat 2 x 3 @ 75%; 2 x 3 @ 80%; 2 x 2 @ 85%; 2 x 2 @ 80%
175; 185; 200; 185
Then, 5 x 20 Russian twists (25#); 10 windshield wipers; rest 30 seconds; 10 supermans (one-count hold at top); rest 30 seconds
Notes: This was a "just-get-the-work-done" session. My body was sore in multiple places and my legs were fatigued from Tuesday's tabata bodyweight squats. I really struggled to get loose. Whereas I was able to handle 200# for six reps last week, I was barely able to handle that much for doubles this week. In any event, I completed the prescribed work and stayed on program. Core work was okay, but my hamstrings are still brutalized from Sunday's RDLs and were crazy tight on WWs. Need to really monitor recovery over the next few weeks because it's becoming increasingly difficult to recover from these heavy sessions.
Front squat 2 x 3 @ 75%; 2 x 3 @ 80%; 2 x 2 @ 85%; 2 x 2 @ 80%
175; 185; 200; 185
Then, 5 x 20 Russian twists (25#); 10 windshield wipers; rest 30 seconds; 10 supermans (one-count hold at top); rest 30 seconds
Notes: This was a "just-get-the-work-done" session. My body was sore in multiple places and my legs were fatigued from Tuesday's tabata bodyweight squats. I really struggled to get loose. Whereas I was able to handle 200# for six reps last week, I was barely able to handle that much for doubles this week. In any event, I completed the prescribed work and stayed on program. Core work was okay, but my hamstrings are still brutalized from Sunday's RDLs and were crazy tight on WWs. Need to really monitor recovery over the next few weeks because it's becoming increasingly difficult to recover from these heavy sessions.
Wednesday, June 6, 2012
Tuesday 5 June 12
CFDC
Handstand progression: HS hold, HS hold (facing wall), shoulder touches, HSPUs to Ab-mat, HSPUs (perform 5 strict pull-ups between each movement in the progression)
Metcon: Complete the following:
4 rounds of tabata squats (hold bottom position during rest period)
4 rounds of tabata push-ups
3 rounds of tabata squats
3 rounds of tabata push-ups
2 rounds of tabata squats
2 rounds of tabata push-ups
1 round of tabata squats
1 round of tabata push-ups
Notes: I was pleasantly surprised by this session. Bodyweight movements have become more difficult for me with the 10 pounds I've added during the squat cycle. However, I've added overall strength, and I was very pleased with my HSPUs. I was able to manage 3 or 4 strict reps, which isn't far off my numbers when I was training them more regularly. I feel as though I'll be able to blow past my numbers once I lean back out and begin emphasizing bodyweight movements. We seem to squat every day. All I could think about while squatting was how shitty my legs were going to feel on Wednesday for front squats. Should be fun!
Handstand progression: HS hold, HS hold (facing wall), shoulder touches, HSPUs to Ab-mat, HSPUs (perform 5 strict pull-ups between each movement in the progression)
Metcon: Complete the following:
4 rounds of tabata squats (hold bottom position during rest period)
4 rounds of tabata push-ups
3 rounds of tabata squats
3 rounds of tabata push-ups
2 rounds of tabata squats
2 rounds of tabata push-ups
1 round of tabata squats
1 round of tabata push-ups
Notes: I was pleasantly surprised by this session. Bodyweight movements have become more difficult for me with the 10 pounds I've added during the squat cycle. However, I've added overall strength, and I was very pleased with my HSPUs. I was able to manage 3 or 4 strict reps, which isn't far off my numbers when I was training them more regularly. I feel as though I'll be able to blow past my numbers once I lean back out and begin emphasizing bodyweight movements. We seem to squat every day. All I could think about while squatting was how shitty my legs were going to feel on Wednesday for front squats. Should be fun!
Tuesday, June 5, 2012
Monday 4 June 12
Ice bath.
Today was the first of what will surely be many ice baths over the course of the next year. It was a good learning experience. Namely, I learned that I need more ice, particularly during the Summer in Washington. Basically, the base bath water isn't very cold right now, so I requires a ton of ice to bring down the temperature. I bought two 10-pounds bags, but it wasn't enough. I'll probably go with five bags next time. I'd like to make this my new Monday evening ritual, and possibly Fridays.
Today was the first of what will surely be many ice baths over the course of the next year. It was a good learning experience. Namely, I learned that I need more ice, particularly during the Summer in Washington. Basically, the base bath water isn't very cold right now, so I requires a ton of ice to bring down the temperature. I bought two 10-pounds bags, but it wasn't enough. I'll probably go with five bags next time. I'd like to make this my new Monday evening ritual, and possibly Fridays.
Sunday 3 June 12
CFDC
Strength: Complete 5 rounds of:
5-8 dumbbell RDLs (40s, 60s, 70s, 90s, 100s)
10 bulgarian split squats (unweighted, unweighted, 20#, 30#, 30#)
10 hollow rocks
Then, complete 5 rounds of:
AMRAP ring dips (5, 5, 5, 4, 3)
3 wall walkers
Suicide run
Notes: Great bounce-back session for me. We really blew up the legs with the RDLs and split squats. I'm starting to really appreciate RDLs as a great assistance exercise for the glutes/hamstrings. And, I'm already a total believer in split squats as an assistance exercise for squats. I used straps on my last set of RDLs so that grip wouldn't be the limiting factor. Ring dips aren't where they need to be right now, but I haven't been emphasizing pressing endurance. After the squat cycle, I'll need to get back to hammering away at pressing and pulling endurance (i.e., push-ups and pull-ups). I love running suicides and always forget how potent they can be if done at high intensity.
Strength: Complete 5 rounds of:
5-8 dumbbell RDLs (40s, 60s, 70s, 90s, 100s)
10 bulgarian split squats (unweighted, unweighted, 20#, 30#, 30#)
10 hollow rocks
Then, complete 5 rounds of:
AMRAP ring dips (5, 5, 5, 4, 3)
3 wall walkers
Suicide run
Notes: Great bounce-back session for me. We really blew up the legs with the RDLs and split squats. I'm starting to really appreciate RDLs as a great assistance exercise for the glutes/hamstrings. And, I'm already a total believer in split squats as an assistance exercise for squats. I used straps on my last set of RDLs so that grip wouldn't be the limiting factor. Ring dips aren't where they need to be right now, but I haven't been emphasizing pressing endurance. After the squat cycle, I'll need to get back to hammering away at pressing and pulling endurance (i.e., push-ups and pull-ups). I love running suicides and always forget how potent they can be if done at high intensity.
Saturday 2 June 12
Morning: Balance Gym
Tall cleans 3 x 3 (partners hold PVC pipes a few inches above shrug position to emphasize third pull)
30kg, 35kg, 40kg
3 x 1 hang clean high-pull/1 hang clean
60kg, 65kg, 70kg
9 x 1 high-hang clean/1 hang clean
70kg, 70kg(f), 70kg, 60kg, 60kg, 60kg, 60kg, 60kg, 60kg
Notes: Not a great session for me. Tried to work heavy, but it really wasn't appropriate for this type of volume. Need to work much lighter and focus on form. Laid off the jerk today to allow arms some time to recover. Really struggled with the pulls today -- there seemed to be no link between movements. Oh well, I'll just chalk this up to a poor training day.
Afternoon: Pool
Adult Intermediate Swimming Lesson
Notes: Bad class today. Practiced freestyle, breast stroke, and back stroke, but I just couldn't get into it today.
Tall cleans 3 x 3 (partners hold PVC pipes a few inches above shrug position to emphasize third pull)
30kg, 35kg, 40kg
3 x 1 hang clean high-pull/1 hang clean
60kg, 65kg, 70kg
9 x 1 high-hang clean/1 hang clean
70kg, 70kg(f), 70kg, 60kg, 60kg, 60kg, 60kg, 60kg, 60kg
Notes: Not a great session for me. Tried to work heavy, but it really wasn't appropriate for this type of volume. Need to work much lighter and focus on form. Laid off the jerk today to allow arms some time to recover. Really struggled with the pulls today -- there seemed to be no link between movements. Oh well, I'll just chalk this up to a poor training day.
Afternoon: Pool
Adult Intermediate Swimming Lesson
Notes: Bad class today. Practiced freestyle, breast stroke, and back stroke, but I just couldn't get into it today.
Friday, June 1, 2012
Friday 1 June 12
Balance Gym (CFDC make-up from Thursday)
Front squat 10-8-6-4-2
70kg-80kg-90kg-100kg(f)-100kg
Metcon: For time:
15 wallball shots
15 burpees
3 shuttle runs
12 wallball shots
12 burpees
2 shuttle runs
9 wallball shots
9 burpees
1 shuttle run
6.31
Notes: Bonus squats! I was surprised to see the front squats programmed for Thursday's class. These weren't part of the cycle, per se, but were still important. I've been spoiled as of late by having percentages prescribed for all of my squat workouts. On this one, I had to choose my own weights. I hit it about perfectly on the sets of 6 and 2. Probably should have gone higher on the sets of 10 and 8, and lighter on the set of 4; however, it was all an estimate. Regardless, I tied my 2 RM on the last set, which was impressive considering I had done four other monster working sets. Metcon was supposed to be completed with a partner, and the burpee/wallball shots were done together. I modified for myself and got in some solid conditioning.
Front squat 10-8-6-4-2
70kg-80kg-90kg-100kg(f)-100kg
Metcon: For time:
15 wallball shots
15 burpees
3 shuttle runs
12 wallball shots
12 burpees
2 shuttle runs
9 wallball shots
9 burpees
1 shuttle run
6.31
Notes: Bonus squats! I was surprised to see the front squats programmed for Thursday's class. These weren't part of the cycle, per se, but were still important. I've been spoiled as of late by having percentages prescribed for all of my squat workouts. On this one, I had to choose my own weights. I hit it about perfectly on the sets of 6 and 2. Probably should have gone higher on the sets of 10 and 8, and lighter on the set of 4; however, it was all an estimate. Regardless, I tied my 2 RM on the last set, which was impressive considering I had done four other monster working sets. Metcon was supposed to be completed with a partner, and the burpee/wallball shots were done together. I modified for myself and got in some solid conditioning.
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