CFDC (Olympic weightlifting cycle: Week 1)
6 x 1 power clean/1 hang squat clean
65kg, 70kg, 75kg, 80kg, 85kg, 90kg
Squat 3 x 10 @ 65%
195#
Toes-to-bar 3 x 12
Notes: This was a ton of volume. Moved some serious weight on the Oly complex. The power clean was easy, but standing up out of the bottom of the hang squat clean was really difficult. It was like doing a rock-bottom front squat each time. That meant my legs were already fatigued by the time we moved to squats. This rep scheme was very difficult from the heavy work we've been doing. My legs were absolutely burning on reps 7-10. I felt different smaller muscles in the lower legs engaging -- it was weird. Need to hone in on hip mobility in order to improve positioning. From what I understand, we'll be continuing to work higher-rep squats every other Sunday until we progress up to a set of 20 at 65%. That will be absolutely brutal. Threw in some toes-to-bar at the end to continue building volume on the movement.
Monday, July 30, 2012
Saturday 28 Jul 12
DC Weightlifting Club
3 x 2 hang snatch high-pulls/2 snatch turnovers (bar only)
Snatch 6 x 2 @ 60-70%
40kg, 45kg, 45kg, 47.5kg, 47.5kg, 47.5kg
4 x 1 snatch pull/1 snatch high-pull @ highest snatch weight
47.5kg
Chest-to-bar pull-ups 3 x 10
1 x AMRAP push-ups: 25
Metcon: EMOTM for 15 minutes of:
10 box jumps (24 inch) (step-down only)
Notes: Good session. Loads were fairly moderate because Sunday's schedule involved heavy cleans and squats. Focused on sticking bottom position on snatch, and even sat in bottom for a few seconds after each lift. Biggest issue right now is flexibility in set-up position. Knees are getting in the way of my bar path, which is forcing me to loop out and around the knees. Need to load hamstrings without rounding upper back. Mixed in some bodyweight stuff after Olympic weightlifting and even some EMOTM-style conditioning. The rep scheme on box jumps was perfect because my heart rate was elevated for the entire 15 minutes without getting out of control.
3 x 2 hang snatch high-pulls/2 snatch turnovers (bar only)
Snatch 6 x 2 @ 60-70%
40kg, 45kg, 45kg, 47.5kg, 47.5kg, 47.5kg
4 x 1 snatch pull/1 snatch high-pull @ highest snatch weight
47.5kg
Chest-to-bar pull-ups 3 x 10
1 x AMRAP push-ups: 25
Metcon: EMOTM for 15 minutes of:
10 box jumps (24 inch) (step-down only)
Notes: Good session. Loads were fairly moderate because Sunday's schedule involved heavy cleans and squats. Focused on sticking bottom position on snatch, and even sat in bottom for a few seconds after each lift. Biggest issue right now is flexibility in set-up position. Knees are getting in the way of my bar path, which is forcing me to loop out and around the knees. Need to load hamstrings without rounding upper back. Mixed in some bodyweight stuff after Olympic weightlifting and even some EMOTM-style conditioning. The rep scheme on box jumps was perfect because my heart rate was elevated for the entire 15 minutes without getting out of control.
Friday 27 Jul 12
Arlington
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.44.9 (24)
2. 3.46.8 (24)
3. 3.47.3 (25)
4. 3.47.5 (25)
5. 3.46.1 (26)
Notes: Great session on the C2. Met goals of keeping pace below 1.55/500 meters the entire time and keeping all pieces below 3.50. Pretty happy with stroke rate and my wind is beginning to return. Looking forward to banging out 7 x 750 meters next week and then testing a 2K.
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.44.9 (24)
2. 3.46.8 (24)
3. 3.47.3 (25)
4. 3.47.5 (25)
5. 3.46.1 (26)
Notes: Great session on the C2. Met goals of keeping pace below 1.55/500 meters the entire time and keeping all pieces below 3.50. Pretty happy with stroke rate and my wind is beginning to return. Looking forward to banging out 7 x 750 meters next week and then testing a 2K.
Thursday 26 Jul 12
CFDC
With a partner, spend 5 minutes at the following stations, completing AMRAP:
Station 1: Sandbag loading (150# bag onto 36 inch box)
Station 2: Sledgehammer strikes (16#)
Station 3: Tire flips
Station 4: Rope pulls and sandbag drag
Station 5: Dips walks and L-hang
Rest two minutes between each station.
Notes: This was a sweet workout. I've enjoyed building strength and explosiveness through stationary barbell movements such as squats and Olympic lifts. It was awesome to apply that strength and explosivness in a more functional manner. Sandbag loading was particularly difficult because the bag was so damn heavy. Brutal on the lower back. Same with tire flips. Nice to mix it up a little bit.
With a partner, spend 5 minutes at the following stations, completing AMRAP:
Station 1: Sandbag loading (150# bag onto 36 inch box)
Station 2: Sledgehammer strikes (16#)
Station 3: Tire flips
Station 4: Rope pulls and sandbag drag
Station 5: Dips walks and L-hang
Rest two minutes between each station.
Notes: This was a sweet workout. I've enjoyed building strength and explosiveness through stationary barbell movements such as squats and Olympic lifts. It was awesome to apply that strength and explosivness in a more functional manner. Sandbag loading was particularly difficult because the bag was so damn heavy. Brutal on the lower back. Same with tire flips. Nice to mix it up a little bit.
Thursday, July 26, 2012
Wednesday 25 Jul 12
Balance Gym
Chest-to-bar pull-ups 3 x 10
Dips 3 x 10
Then, complete 3 rounds of: 15 hollow rocks/15 supermans
Metcon: EMOTM for 15 minutes of:
30 double-unders
Notes: No Olympic weightlifting today, so I decided to build up some bodyweight/skill volume. First time working chest-to-bar pull-ups since the Open, and they felt pretty good. There are so many CrossFit workouts where it's important to stay on the bar for a large volume of pull-ups. My goal is build up to three sets of 25. Dips were okay, but my arms were still sore from Sunday's ring dips and Tuesday's thrusters/burpees. First time experimenting with the EMOTM protocall. I enjoyed it for three reason: (1) it allowed me to focus on improving one skill; (2) it allowed me to build volume on double-unders without taxing myself too badly; and (3) it provided an aerobic stimulus because heart rate was elevated for the full 15 minutes. I imagine this would also work well with movements such as kettlebell swings, box jumps, and possibly some gymnastics movements.
Chest-to-bar pull-ups 3 x 10
Dips 3 x 10
Then, complete 3 rounds of: 15 hollow rocks/15 supermans
Metcon: EMOTM for 15 minutes of:
30 double-unders
Notes: No Olympic weightlifting today, so I decided to build up some bodyweight/skill volume. First time working chest-to-bar pull-ups since the Open, and they felt pretty good. There are so many CrossFit workouts where it's important to stay on the bar for a large volume of pull-ups. My goal is build up to three sets of 25. Dips were okay, but my arms were still sore from Sunday's ring dips and Tuesday's thrusters/burpees. First time experimenting with the EMOTM protocall. I enjoyed it for three reason: (1) it allowed me to focus on improving one skill; (2) it allowed me to build volume on double-unders without taxing myself too badly; and (3) it provided an aerobic stimulus because heart rate was elevated for the full 15 minutes. I imagine this would also work well with movements such as kettlebell swings, box jumps, and possibly some gymnastics movements.
Wednesday, July 25, 2012
Tuesday 24 Jul 12
CFDC
Front squat 10-8-6-4-2
175-185-200-210-225(f)
(155-175-200-220(f)-220)
Metcon: Complete 100 reps within an 8-minute time cap of:
1 x AMRAP thrusters (95#)
Burpees
21 + 65 = 86
Notes: Some positives and some negatives tonight. First the positives. We used this same format on 1 Jun 12 and, as can be seen from the numbers in parentheses, I've improved, particularly on the higher rep sets. My sets of 10, 8, 6, and 4 were all solid. Unfortunately, I didn't get much rest before the final set of 2, and only managed one rep at 225#. That was actually a personal record, though, so I'm happy. Plus, I had much more rest between sets back on 1 Jun 12 and didn't have to deal with extreme heat/humidity. Additionally, the squat cycle has had a huge impact on my thrusters. I've never been able to complete the first round of "Fran," 21 thrusters at 95#, unbroken. I did that last night without much of a problem, and had already exhausted my legs front squatting.
The negative was my lack of conditioning. I left myself with approximately six minutes to complete 79 burpees. I only managed 65, and was moving very slowly. I mean, it was rough. Felt as though I was wearing a weight vest. This is the blessing and curse involved with increased size/strength. All I can do right now is start chipping away at laying the conditioning foundation.
Front squat 10-8-6-4-2
175-185-200-210-225(f)
(155-175-200-220(f)-220)
Metcon: Complete 100 reps within an 8-minute time cap of:
1 x AMRAP thrusters (95#)
Burpees
21 + 65 = 86
Notes: Some positives and some negatives tonight. First the positives. We used this same format on 1 Jun 12 and, as can be seen from the numbers in parentheses, I've improved, particularly on the higher rep sets. My sets of 10, 8, 6, and 4 were all solid. Unfortunately, I didn't get much rest before the final set of 2, and only managed one rep at 225#. That was actually a personal record, though, so I'm happy. Plus, I had much more rest between sets back on 1 Jun 12 and didn't have to deal with extreme heat/humidity. Additionally, the squat cycle has had a huge impact on my thrusters. I've never been able to complete the first round of "Fran," 21 thrusters at 95#, unbroken. I did that last night without much of a problem, and had already exhausted my legs front squatting.
The negative was my lack of conditioning. I left myself with approximately six minutes to complete 79 burpees. I only managed 65, and was moving very slowly. I mean, it was rough. Felt as though I was wearing a weight vest. This is the blessing and curse involved with increased size/strength. All I can do right now is start chipping away at laying the conditioning foundation.
Sunday, July 22, 2012
Sunday 22 Jul 12
CFDC
Pre-class: handstand practice
Deadlift 5-5-3-3-1-1-1
225-255-275-295*-315*-325*-335*
*with belt
Then, as team of 4, work through each station twice:
Station 1: 20 ring dips, V-hold, 10 ball slams (40#), rest
Station 2: 20 toes-to-bar, plank hold, 20 jump squats, rest
Notes: Really excited about today's performance. It was neat to revisit deadlifts in between the squat cycle and Olympic weightlifting cycle. As crazy as it sounds, this was the first time that I've pulled anything over 285# in over a year! I've dealt with various lower back issues and have avoided any heavy singles. Today, I pulled a solid rep at 335#. My personal record is 355#, but I'm liked my form much more today. I decided to use the belt on the heavier sets. I think it's a smart move for me right now. My goal is still to pull 405#; not sure if I'll ever get there. Now it's time to start focusing my energy on Olympic weightlifting and higher rep squatting.
Pre-class: handstand practice
Deadlift 5-5-3-3-1-1-1
225-255-275-295*-315*-325*-335*
*with belt
Then, as team of 4, work through each station twice:
Station 1: 20 ring dips, V-hold, 10 ball slams (40#), rest
Station 2: 20 toes-to-bar, plank hold, 20 jump squats, rest
Notes: Really excited about today's performance. It was neat to revisit deadlifts in between the squat cycle and Olympic weightlifting cycle. As crazy as it sounds, this was the first time that I've pulled anything over 285# in over a year! I've dealt with various lower back issues and have avoided any heavy singles. Today, I pulled a solid rep at 335#. My personal record is 355#, but I'm liked my form much more today. I decided to use the belt on the heavier sets. I think it's a smart move for me right now. My goal is still to pull 405#; not sure if I'll ever get there. Now it's time to start focusing my energy on Olympic weightlifting and higher rep squatting.
Saturday, July 21, 2012
Saturday 21 Jul 12
DC Weightlifting Club
Snatch 1 RM
68kg
Then, seated press 5 x 5 (up to 85# with chains)
Post-class recovery: pool
Notes: Well, I guess this gives me a baseline. I was hoping to hit at least 70kg, but the weight felt so heavy off the floor. Plus, I stopped pulling under the bar and into a full squat once the weight got above 60kg. My form was spot-on at lighter weights; unfortunately, it starts to break down as the loads progress. Both Chris and Mike commented that I could benefit from drilling more at heavier loads. I agree and believe one of my biggest issues is simply exposure to heavier weights. Seated press was a neat addition. Chains add a neat stimulus, as well.
We had planned to take it outdoors this afternoon to work some conditioning; however, we found out that we're deadlifting heavy on Sunday morning. So, we took it to the pool instead for a recovery session.
Snatch 1 RM
68kg
Then, seated press 5 x 5 (up to 85# with chains)
Post-class recovery: pool
Notes: Well, I guess this gives me a baseline. I was hoping to hit at least 70kg, but the weight felt so heavy off the floor. Plus, I stopped pulling under the bar and into a full squat once the weight got above 60kg. My form was spot-on at lighter weights; unfortunately, it starts to break down as the loads progress. Both Chris and Mike commented that I could benefit from drilling more at heavier loads. I agree and believe one of my biggest issues is simply exposure to heavier weights. Seated press was a neat addition. Chains add a neat stimulus, as well.
We had planned to take it outdoors this afternoon to work some conditioning; however, we found out that we're deadlifting heavy on Sunday morning. So, we took it to the pool instead for a recovery session.
Friday, July 20, 2012
Thursday 19 Jul 12
CFDC
20 minutes of snatch drilling with PVC
Metcon: Complete AMRAP in 7 minutes of:
7 hang power snatches (95#)
35 double-unders
5 rounds
Post-metcon: Complete 3 rounds of:
1 rope climb
15 push-ups
Notes: Really enjoyed the PVC drilling. It doesn't seem like much, but it serves to reinforce good technique and really prepares the body for the workout. Felt pretty good on the metcon, which is an encouraging sign. Grip became an issue on the later rounds, but so did cardio on the double-unders. Need to start pushing through the discomfort on workouts such as these. 3-2-1 and then back on the bar or rope. No lingering and waiting to catch my breath.
20 minutes of snatch drilling with PVC
Metcon: Complete AMRAP in 7 minutes of:
7 hang power snatches (95#)
35 double-unders
5 rounds
Post-metcon: Complete 3 rounds of:
1 rope climb
15 push-ups
Notes: Really enjoyed the PVC drilling. It doesn't seem like much, but it serves to reinforce good technique and really prepares the body for the workout. Felt pretty good on the metcon, which is an encouraging sign. Grip became an issue on the later rounds, but so did cardio on the double-unders. Need to start pushing through the discomfort on workouts such as these. 3-2-1 and then back on the bar or rope. No lingering and waiting to catch my breath.
Thursday, July 19, 2012
Tuesday, July 17, 2012
Tuesday 17 Jul 12
Afternoon: Arlington
Row 8 x 500 meters (rest 2 minutes between intervals)
1. 1.48.1 (25)
2. 1.50.2 (24)
3. 1.50.5 (25)
4. 1.51.6 (25)
5. 1.52.0 (26)
6. 1.53.2 (24)
7. 1.52.9 (27)
8. 1.52.6 (28)
Notes: First session on my new C2. My cardio is nowhere close to where it used to be, but I still managed decent times on each interval. Goal for this year is to keep the stroke rate slightly higher, probably in the mid-20s. I focused last year on driving/pulling mechanics and kept the stroke rate in the low-20s, but I feel as though I'm better off with a slightly higher cadence. Set drag factor at 140 (6.5) and my feet at 3. Goal for next time will be all intervals under 1.50.
Evening: CFDC
Pull-ups: complete 6-8 sets over the course of 20 minutes, without reaching failure
Metcon: For time, complete 5 rounds of:
3 handstand push-ups
15 plate goblet squats (45#)
Russian twists, 15 reps/side (25#)
11.30
Notes: Today was a great illustration of just how far my conditioning has fallen. On paper, 3 handstand push-ups, 15 goblet squats, and 15 russian twists, do not appear difficult. However, I found myself gasping for air on the last three rounds, particularly during goblet squats and russian twists. Russian twists are particularly difficult because they make it difficult to get air. The only positive from the workout was my ability to perform all handstand push-ups unbroken. I utilized a kip for the first time during a workout, and it shows that my skill work has paid off. Getting back in shape is going to be a long, grueling process.
Row 8 x 500 meters (rest 2 minutes between intervals)
1. 1.48.1 (25)
2. 1.50.2 (24)
3. 1.50.5 (25)
4. 1.51.6 (25)
5. 1.52.0 (26)
6. 1.53.2 (24)
7. 1.52.9 (27)
8. 1.52.6 (28)
Notes: First session on my new C2. My cardio is nowhere close to where it used to be, but I still managed decent times on each interval. Goal for this year is to keep the stroke rate slightly higher, probably in the mid-20s. I focused last year on driving/pulling mechanics and kept the stroke rate in the low-20s, but I feel as though I'm better off with a slightly higher cadence. Set drag factor at 140 (6.5) and my feet at 3. Goal for next time will be all intervals under 1.50.
Evening: CFDC
Pull-ups: complete 6-8 sets over the course of 20 minutes, without reaching failure
Metcon: For time, complete 5 rounds of:
3 handstand push-ups
15 plate goblet squats (45#)
Russian twists, 15 reps/side (25#)
11.30
Notes: Today was a great illustration of just how far my conditioning has fallen. On paper, 3 handstand push-ups, 15 goblet squats, and 15 russian twists, do not appear difficult. However, I found myself gasping for air on the last three rounds, particularly during goblet squats and russian twists. Russian twists are particularly difficult because they make it difficult to get air. The only positive from the workout was my ability to perform all handstand push-ups unbroken. I utilized a kip for the first time during a workout, and it shows that my skill work has paid off. Getting back in shape is going to be a long, grueling process.
Monday, July 16, 2012
Monday 16 Jul 12
Rest day.
It's time to turn the page on the squat cycle and move into the second phase of my yearly training plan. The first phase was about size and strength. I gained a ton of leg strength and 10-15 pounds of bodyweight. Metabolic conditioning was placed on the back-burner for 16 weeks and I allowed myself to eat whatever I needed to keep up with the cycle. The second phase will still be strength-biased, but the emphasis will be on Olympic weightlifting instead of pure strength numbers. Also, I will begin establishing a metabolic conditioning base. This will be accompished by adding rowing intervals and field work/hill sprints to my weekly training, and by increasing my intensity on metcons. I will also be cleaning up my diet and, presumably, lowering my bodyweight somewhat. I will be adding a lot of bodyweight gymnastics movements to my post-workout programming.
This phase of training should take me up until Thanksgiving. That will place me 10 weeks out from SuperFit, at which time I will begin my third phase of training (metabolic conditioning). My goals by Thanksgiving are to significantly increase my Olympic lifts and have huge volume on my gymnastics movements. Also, I hope to have a solid conditioning foundation.
It's time to turn the page on the squat cycle and move into the second phase of my yearly training plan. The first phase was about size and strength. I gained a ton of leg strength and 10-15 pounds of bodyweight. Metabolic conditioning was placed on the back-burner for 16 weeks and I allowed myself to eat whatever I needed to keep up with the cycle. The second phase will still be strength-biased, but the emphasis will be on Olympic weightlifting instead of pure strength numbers. Also, I will begin establishing a metabolic conditioning base. This will be accompished by adding rowing intervals and field work/hill sprints to my weekly training, and by increasing my intensity on metcons. I will also be cleaning up my diet and, presumably, lowering my bodyweight somewhat. I will be adding a lot of bodyweight gymnastics movements to my post-workout programming.
This phase of training should take me up until Thanksgiving. That will place me 10 weeks out from SuperFit, at which time I will begin my third phase of training (metabolic conditioning). My goals by Thanksgiving are to significantly increase my Olympic lifts and have huge volume on my gymnastics movements. Also, I hope to have a solid conditioning foundation.
Sunday 15 Jul 12
CFDC (Squat cycle: 16 of 16)
Squat 1 RM
300# (with belt)(pr)
Notes: Well, I didn't quite reach my goal of 315#, but I sure came close. After handling 300# without much of a problem, I took three attempts at 315#. The first one resulted in a quick bail. The second and third ones were epic battles where I sat in the sticking point for a few seconds but couldn't break through. I probably could have managed 305# or 310#, but that wasn't my goal. Something about 315# proved to be just a little too much weight. It amplified positioning flaws as well as strength deficiencies. Anyways, I'm happy with a 15# personal record and am proud to finally be a member of the 300-club.
Squat 1 RM
300# (with belt)(pr)
Notes: Well, I didn't quite reach my goal of 315#, but I sure came close. After handling 300# without much of a problem, I took three attempts at 315#. The first one resulted in a quick bail. The second and third ones were epic battles where I sat in the sticking point for a few seconds but couldn't break through. I probably could have managed 305# or 310#, but that wasn't my goal. Something about 315# proved to be just a little too much weight. It amplified positioning flaws as well as strength deficiencies. Anyways, I'm happy with a 15# personal record and am proud to finally be a member of the 300-club.
Saturday, July 14, 2012
Saturday 14 Jul 12
Rest day.
Decided to take the day off from Olympic weightlifting to allow my body to fully recover for Sunday's squat attempts. I'm confident that I will reach my goal tomorrow of squatting 315#. I have followed this entire 16-week program and have yet to fail, even though the numbers seemed unreachable almost every session. I have done all of the hard work, and now it's time to reap the benefits. The fact that I've been able to successfully handle each set thus far leads me to believe that I properly judged my 1 RM at the beginning of the cycle. That, in turn, leads me to believe that I should be able to achieve a 10% gain from the program, which was Tom's goal from the outset. It's judgment day -- 315# of bust!
Decided to take the day off from Olympic weightlifting to allow my body to fully recover for Sunday's squat attempts. I'm confident that I will reach my goal tomorrow of squatting 315#. I have followed this entire 16-week program and have yet to fail, even though the numbers seemed unreachable almost every session. I have done all of the hard work, and now it's time to reap the benefits. The fact that I've been able to successfully handle each set thus far leads me to believe that I properly judged my 1 RM at the beginning of the cycle. That, in turn, leads me to believe that I should be able to achieve a 10% gain from the program, which was Tom's goal from the outset. It's judgment day -- 315# of bust!
Thursday 12 Jul 12
CFDC
8 x 2 power cleans/2 seated box jumps
135, 165, 185, 190, 195, 200, 205, 210(pr)
Then, complete 4 rounds of:
12 hip hikes (L)
12 hip hikes (R)
30 second plank hold
Rest 1 minute
Post class: Dips 4 x 10; pull-ups 4 x 10
Notes: Really surprised myself with this one. Tom pulled out an old-school CFDC combination of power clean and seated box jumps to train explosiveness heading into Sunday's squats. I had worked at 175# a few months ago when we did power cleans combined with broad jumps, so my game plan going in was to work explosively at 185#. Much to my surprise, 185# was a piece of cake, so I kept progressing up the ladder. I eventually made it up to 210#, which is more than I've ever cleaned for a single, let alone a double. The first rep went up easy. Then second was also easy, but I allowed my feet to land a little wider than I should have. It wasn't as bad as the past, but it wasn't perfect. Still, this is a major accomplishment. It shows that all the full clean drilling is power off on power cleans, too. Also, it shows that lower body strength from the squat cycle is translating well to other movements. Good stuff!
8 x 2 power cleans/2 seated box jumps
135, 165, 185, 190, 195, 200, 205, 210(pr)
Then, complete 4 rounds of:
12 hip hikes (L)
12 hip hikes (R)
30 second plank hold
Rest 1 minute
Post class: Dips 4 x 10; pull-ups 4 x 10
Notes: Really surprised myself with this one. Tom pulled out an old-school CFDC combination of power clean and seated box jumps to train explosiveness heading into Sunday's squats. I had worked at 175# a few months ago when we did power cleans combined with broad jumps, so my game plan going in was to work explosively at 185#. Much to my surprise, 185# was a piece of cake, so I kept progressing up the ladder. I eventually made it up to 210#, which is more than I've ever cleaned for a single, let alone a double. The first rep went up easy. Then second was also easy, but I allowed my feet to land a little wider than I should have. It wasn't as bad as the past, but it wasn't perfect. Still, this is a major accomplishment. It shows that all the full clean drilling is power off on power cleans, too. Also, it shows that lower body strength from the squat cycle is translating well to other movements. Good stuff!
Wednesday, July 11, 2012
Tuesday 10 Jul 12
CFDC
Press 5-3-2-2-2
115-125-135-140(f)-140
1 x AMRAP push press @ last set of 2 from strict press
DNS
Metcon: As a team of 3, complete the following:
50 burpees
100 Ab-mat sit-ups
150 wallball shots
100 Ab-mat sit-ups
50 burpees
14.02
Post-metcon: Toes-to-bar 3 x 10
Notes: Very happy that I was able to recover from my arm pain this weekend to be able to press tonight. My focus tonight was on using proper pressing form. That means keeping gripping the bar way down in the palm, maintaining a neutral wrist position, and keeping the elbows vertical. I felt a little bit tentative with the movement, but had zero arm pain. I think this new technique will allow me to increase pressing numbers. Decided to opt out of the push press AMRAP so as not to inflame my arms. Metcon was fun in the team environment. Which went unbroken throughout. It was also good to practice toes-to-bar after class. Emphasis was on driving the feet down rather than allowing a huge swing out front. Need to start doing more of these.
Press 5-3-2-2-2
115-125-135-140(f)-140
1 x AMRAP push press @ last set of 2 from strict press
DNS
Metcon: As a team of 3, complete the following:
50 burpees
100 Ab-mat sit-ups
150 wallball shots
100 Ab-mat sit-ups
50 burpees
14.02
Post-metcon: Toes-to-bar 3 x 10
Notes: Very happy that I was able to recover from my arm pain this weekend to be able to press tonight. My focus tonight was on using proper pressing form. That means keeping gripping the bar way down in the palm, maintaining a neutral wrist position, and keeping the elbows vertical. I felt a little bit tentative with the movement, but had zero arm pain. I think this new technique will allow me to increase pressing numbers. Decided to opt out of the push press AMRAP so as not to inflame my arms. Metcon was fun in the team environment. Which went unbroken throughout. It was also good to practice toes-to-bar after class. Emphasis was on driving the feet down rather than allowing a huge swing out front. Need to start doing more of these.
Monday, July 9, 2012
Sunday 8 Jul 12
CFDC (Squat cycle: 15 of 16)
Squat 3 x 1 @ 100%
285# (with belt)
Then, complete 5 rounds of:
7 kettlebell "power" swings
7 partner-assisted leg raises
Notes: Well, there's some good news and bad news. First the good news. I handled 285# for three singles without much of a problem. The weight was definitely heavy, but there was never any doubt. I've now made it through the entire squat cycle without failing. My number may have been on the high end to start, but I was able to get away with it. Now the bad news. My arms were in terrible pain after the squats. I felt tight in the chest, shoulders, and lats, and it made it difficult to rack the bar on my back. I was creating a ton of torque against the bar, but it was probably too much for my shoulders. Need to address this problem this week so it doesn't impact my 1 RM attempt. Now, there's only one thing left to do on this squat cycle, and that's establish a new 1 RM. My plan is to hit 100% (285#), then go for 105% (300#) and 110% (315#). That would be a 30-pound PR, and I'd be very happy with it. Better start eating and stretching!
Squat 3 x 1 @ 100%
285# (with belt)
Then, complete 5 rounds of:
7 kettlebell "power" swings
7 partner-assisted leg raises
Notes: Well, there's some good news and bad news. First the good news. I handled 285# for three singles without much of a problem. The weight was definitely heavy, but there was never any doubt. I've now made it through the entire squat cycle without failing. My number may have been on the high end to start, but I was able to get away with it. Now the bad news. My arms were in terrible pain after the squats. I felt tight in the chest, shoulders, and lats, and it made it difficult to rack the bar on my back. I was creating a ton of torque against the bar, but it was probably too much for my shoulders. Need to address this problem this week so it doesn't impact my 1 RM attempt. Now, there's only one thing left to do on this squat cycle, and that's establish a new 1 RM. My plan is to hit 100% (285#), then go for 105% (300#) and 110% (315#). That would be a 30-pound PR, and I'd be very happy with it. Better start eating and stretching!
Saturday 7 Jul 12
Balance Gym
4 x 2 tall cleans/1 jerk
30kg, 35kg, 40kg, 42.5kg
8 x 1 high-hang clean & jerk (up to 70%)
45kg, 50kg, 55kg, 60kg, 62.5kg, 62.5kg, 62.5kg, 62.5kg
Snatch-grip push press 3 x 5 @ 50kg
Notes: My arms were really acting up today, and it impacted my entire session. Speed was good on cleans, but I really struggled to get the weight overhead. Need to really focus on pressing mechanics over the next few weeks to get things back on track. Elbows "down and out" should help, but we'll see.
4 x 2 tall cleans/1 jerk
30kg, 35kg, 40kg, 42.5kg
8 x 1 high-hang clean & jerk (up to 70%)
45kg, 50kg, 55kg, 60kg, 62.5kg, 62.5kg, 62.5kg, 62.5kg
Snatch-grip push press 3 x 5 @ 50kg
Notes: My arms were really acting up today, and it impacted my entire session. Speed was good on cleans, but I really struggled to get the weight overhead. Need to really focus on pressing mechanics over the next few weeks to get things back on track. Elbows "down and out" should help, but we'll see.
Friday, July 6, 2012
Thursday 5 Jul 12
CFDC
8 x 1 power snatch/1 hang snatch/1 snatch balance
45, 65, 85, 95, 105, 115, 125, 135
Metcon: For time, complete 3 rounds of:
12 plate sit-ups (45#)
12 overhead lunges
4.03
Post-metcon: pull-ups 10-10-10
Notes: Monster session! Felt incredible today and things really came together during the Oly complex. First and foremost, my mobility felt good yesterday which helped me achieve a solid starting position. Power sntach was monsterous, even at 135#, the weight I could barely handle during the Open. Hang snatch was really good, too. I focused on pulling under the bar, but not shorting my extension too much. Biggest improvement was on snatch balance, though. Chris told us to drive our elbows under the bar at the start, which was keep the bar moving vertically instead of horizontally (out in front). I stuck 135# on the last set, which is huge improvement. Tried to beat MC on the metcon, but lost by 15 seconds. My abs cramped on the last set of plate sit-ups, which cost me. That's not an excuse, just a statement of a problem I'm having with my abs. They keep cramping on high-rep movements like toes-to-bar, sit-ups, and hollow rocks. Felt good on kipping pull-ups. Need to keep building volume so 3 x 25 is no problem.
8 x 1 power snatch/1 hang snatch/1 snatch balance
45, 65, 85, 95, 105, 115, 125, 135
Metcon: For time, complete 3 rounds of:
12 plate sit-ups (45#)
12 overhead lunges
4.03
Post-metcon: pull-ups 10-10-10
Notes: Monster session! Felt incredible today and things really came together during the Oly complex. First and foremost, my mobility felt good yesterday which helped me achieve a solid starting position. Power sntach was monsterous, even at 135#, the weight I could barely handle during the Open. Hang snatch was really good, too. I focused on pulling under the bar, but not shorting my extension too much. Biggest improvement was on snatch balance, though. Chris told us to drive our elbows under the bar at the start, which was keep the bar moving vertically instead of horizontally (out in front). I stuck 135# on the last set, which is huge improvement. Tried to beat MC on the metcon, but lost by 15 seconds. My abs cramped on the last set of plate sit-ups, which cost me. That's not an excuse, just a statement of a problem I'm having with my abs. They keep cramping on high-rep movements like toes-to-bar, sit-ups, and hollow rocks. Felt good on kipping pull-ups. Need to keep building volume so 3 x 25 is no problem.
Wednesday, July 4, 2012
Wednesday 4 Jul 12
Balance Gym
6 x 1 clean high-pull/1 hang clean/1 clean & jerk @ 70kg
Dips 5 RM (25#)
3 x 10 side bends/arm (30#)/5 evil wheels
Notes: Struggled with form on the Oly complex. High-pulls weren't smooth, cleans were being caught too high, and jerk was just terrible. By body is compensating on jerks to protect my arms, and it's hurting my technique. Should probably just lay off them until I'm able to do them correctly. Dips were difficult today in light of Tuesday's handstand push-ups, dumbbell bench press, and dumbbell thrusters. Enjoyed the core work, but evil wheels were lighting up my right arm something awful. Just going to chalk this one up to a bad training day and move on.
6 x 1 clean high-pull/1 hang clean/1 clean & jerk @ 70kg
Dips 5 RM (25#)
3 x 10 side bends/arm (30#)/5 evil wheels
Notes: Struggled with form on the Oly complex. High-pulls weren't smooth, cleans were being caught too high, and jerk was just terrible. By body is compensating on jerks to protect my arms, and it's hurting my technique. Should probably just lay off them until I'm able to do them correctly. Dips were difficult today in light of Tuesday's handstand push-ups, dumbbell bench press, and dumbbell thrusters. Enjoyed the core work, but evil wheels were lighting up my right arm something awful. Just going to chalk this one up to a bad training day and move on.
Tuesday 3 Jul 12
CFDC
4 x 3 handstand push-ups ("HSPUs") + AMRAP kipping HSPUs
8 (3 + 5), 7 (3 + 4), 2 (2 + 0), 4 (2 + 2)
Pendlay rows 4 x 5 @ 150# (perform 20 dumbbell bench press between the last three sets with 45# dumbbells)
Metcon: Complete 21-15-9 reps of:
Dumbbell thrusters (35#)
Bear crawls (4/3/2)
Notes: Some good and some bad tonight. First the good. I set two personal records, on HSPUs and Pendlay rows. I hit eight reps on my first set of HSPUs, which is great improvement for me. I think the dips are really helping. Next, I was solid with 150# on Pendlay rows. I had been stuck at 145#, but was able to maintain the requisite explosiveness last night with the heavier weight. Dumbbell bench press was a new movement for me, and I enjoyed the higher reps. Now, the bad. I absolutely died on the metcon. Ended up scaling reps to 11-8-5 because my stomach felt terrible. I'm certainly not in the best shape right now, but there seems to be more to it. The heat is really killing me and it makes me feel nauseaous. Might need to make some adjustments in terms of hydration and pre-workout meal.
4 x 3 handstand push-ups ("HSPUs") + AMRAP kipping HSPUs
8 (3 + 5), 7 (3 + 4), 2 (2 + 0), 4 (2 + 2)
Pendlay rows 4 x 5 @ 150# (perform 20 dumbbell bench press between the last three sets with 45# dumbbells)
Metcon: Complete 21-15-9 reps of:
Dumbbell thrusters (35#)
Bear crawls (4/3/2)
Notes: Some good and some bad tonight. First the good. I set two personal records, on HSPUs and Pendlay rows. I hit eight reps on my first set of HSPUs, which is great improvement for me. I think the dips are really helping. Next, I was solid with 150# on Pendlay rows. I had been stuck at 145#, but was able to maintain the requisite explosiveness last night with the heavier weight. Dumbbell bench press was a new movement for me, and I enjoyed the higher reps. Now, the bad. I absolutely died on the metcon. Ended up scaling reps to 11-8-5 because my stomach felt terrible. I'm certainly not in the best shape right now, but there seems to be more to it. The heat is really killing me and it makes me feel nauseaous. Might need to make some adjustments in terms of hydration and pre-workout meal.
Monday, July 2, 2012
Sunday 1 Jul 12
CFDC (Squat cycle: 14 of 16)
Squat 3 x 2 @ 95%
270# (with belt)
Then, GHRs 3 x 5 (perform 15 hollow rocks between each set)
Metcon: 20 burpees
Post-metcon: handstand walk practice
Notes: Monster session! Legs felt heavy on the warm-up sets, but I really came to life once the working sets started. I really focused on sitting "back" into the heels on my decent rather than dropping straight down. This helped keep my posterior chain engaged at the bottom of the movement and I was able to blast through my usual sticking point. Used the belt for the first time and I think it was helpful. It didn't put it on very tightly, but it still gave some support. Tom wanted us to use it this week to prepare for the heavier attempts coming over the next two weeks. I've been reluctant to use a belt, but I think its probably appropriate at these types of weight. Nice to work some GHRs, too. Couldn't believe that I was actually able to walk on my hands for a little while. I crashed hard a few times, though, which wasn't fun. Definitely something to work on in the future.
Squat 3 x 2 @ 95%
270# (with belt)
Then, GHRs 3 x 5 (perform 15 hollow rocks between each set)
Metcon: 20 burpees
Post-metcon: handstand walk practice
Notes: Monster session! Legs felt heavy on the warm-up sets, but I really came to life once the working sets started. I really focused on sitting "back" into the heels on my decent rather than dropping straight down. This helped keep my posterior chain engaged at the bottom of the movement and I was able to blast through my usual sticking point. Used the belt for the first time and I think it was helpful. It didn't put it on very tightly, but it still gave some support. Tom wanted us to use it this week to prepare for the heavier attempts coming over the next two weeks. I've been reluctant to use a belt, but I think its probably appropriate at these types of weight. Nice to work some GHRs, too. Couldn't believe that I was actually able to walk on my hands for a little while. I crashed hard a few times, though, which wasn't fun. Definitely something to work on in the future.
Saturday 30 Jun 12
Balance Gym
Tall cleans 3 x 3
30kg, 35kg, 40kg
8 x 1 high-hang clean/1 hang clean/1 jerk @ 50kg
Dips 10-10-10
Notes: Kept things very moderate today due to lack of sleep the night before. Major storm knocked out our power and I couldn't sleep in the extreme heat. Just did the minimum today and tried to use the correct movement patterns. Chris pointed out that I seem to be over rotating my wrist at the bottom of the hang, which is tightening up my forearms. Need to remember to relax as much as possible so bar doesn't get out away from me. Dips felt good, so I'll be progressing next to three sets of 12. Goal is to get to four sets of 20 unweighted before I start adding weight.
Tall cleans 3 x 3
30kg, 35kg, 40kg
8 x 1 high-hang clean/1 hang clean/1 jerk @ 50kg
Dips 10-10-10
Notes: Kept things very moderate today due to lack of sleep the night before. Major storm knocked out our power and I couldn't sleep in the extreme heat. Just did the minimum today and tried to use the correct movement patterns. Chris pointed out that I seem to be over rotating my wrist at the bottom of the hang, which is tightening up my forearms. Need to remember to relax as much as possible so bar doesn't get out away from me. Dips felt good, so I'll be progressing next to three sets of 12. Goal is to get to four sets of 20 unweighted before I start adding weight.
Thursday 28 Jun 12
CFDC
8 x 1 seated hurdle jump
39 inches, 42 inches (f)
Metcon: Complete 5 rounds of:
5 wallball shots (max height) (20#)
10 ball slams (40#)
5 broad jumps
Rest 90 seconds
Notes: Great explosiveness session. Seated hurdle jumps were really fun. Part of the difficulty is pulling your knees up into your chest -- it's not just about jumping high. Each round of the metcon was really intense. The rest period was just about perfect, but it caught up to me on the last two rounds. The heat made it even more difficult.
8 x 1 seated hurdle jump
39 inches, 42 inches (f)
Metcon: Complete 5 rounds of:
5 wallball shots (max height) (20#)
10 ball slams (40#)
5 broad jumps
Rest 90 seconds
Notes: Great explosiveness session. Seated hurdle jumps were really fun. Part of the difficulty is pulling your knees up into your chest -- it's not just about jumping high. Each round of the metcon was really intense. The rest period was just about perfect, but it caught up to me on the last two rounds. The heat made it even more difficult.
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