Team SuperFit DC 2012 (Day 1)
Event 1: Obstacle Course
1.30 per station, 15 seconds transition
Station 1: Max double-unders (cargo rope buy-in)
Station 2: Max wall jump-overs
Station 3: Max tire flip jump-throughs
Station 4: Max power snatches (155#)
Event 2: CrossFit Open Workout 11.3 Remix
Complete AMRAP in 6 minutes of:
Squat clean thrusters (165#)
Event 3: Row/Run/Row
Within 9 minute time cap, complete the following:
Row 1K
Run 400 meters with medicine ball (20#)
Row max meters*
*Both partners must finish together to start rowing for max meters.
Friday, September 28, 2012
Thursday 27 Sep 12
Rest day.
Notes: Went to CFDC, but decided to just stick with the warm-up for today. Want to be fresh for this weekend, but also wanted to move the body a little. Played around on the rowing machine and with carrying a 20# medicine ball while running. Talked some strategy with Ben and then did some stretching. Looking forward to this weekend.
Notes: Went to CFDC, but decided to just stick with the warm-up for today. Want to be fresh for this weekend, but also wanted to move the body a little. Played around on the rowing machine and with carrying a 20# medicine ball while running. Talked some strategy with Ben and then did some stretching. Looking forward to this weekend.
Thursday, September 27, 2012
Wednesday 26 Sep 12
DC Weightlifting Club (Competition Prep.)
Hang power snatch 1 RM (establish in 15 minutes)
75kg(pr)
Metcon: As a team of 2, complete AMRAP in 5 minutes of:
Overhead squats (115#)*
*Team must perform a total of 10 burpees each time bar is dropped.
Score: 15 + 14 + 12 + 10 = 51
GHD sit-ups 3 x 15
Notes: I really enjoyed this format. The 15-minute cap really kept things moving quickly, yet I managed to hit a huge personal record. 75kg(~165#) is way over my regular snatch personal record of 68kg(~150#). That tells me that something is going wrong between the ground and the hang position in my regular snatch. Either way, I'm happy to be moving around bigger numbers. The metcon was cool, but I noticed that we were both moving slowly on the actual squats themselves. Our transitions were fast, but our actual performance of the movement was slow. Something else to work on, I guess.
Hang power snatch 1 RM (establish in 15 minutes)
75kg(pr)
Metcon: As a team of 2, complete AMRAP in 5 minutes of:
Overhead squats (115#)*
*Team must perform a total of 10 burpees each time bar is dropped.
Score: 15 + 14 + 12 + 10 = 51
GHD sit-ups 3 x 15
Notes: I really enjoyed this format. The 15-minute cap really kept things moving quickly, yet I managed to hit a huge personal record. 75kg(~165#) is way over my regular snatch personal record of 68kg(~150#). That tells me that something is going wrong between the ground and the hang position in my regular snatch. Either way, I'm happy to be moving around bigger numbers. The metcon was cool, but I noticed that we were both moving slowly on the actual squats themselves. Our transitions were fast, but our actual performance of the movement was slow. Something else to work on, I guess.
Wednesday, September 26, 2012
Tuesday 25 Sep 12
Morning: Arlington
Row 8 x 500 meters (rest two minutes between intervals)
Notes: After trying for all intervals sub-1.50 last time, and failing miserably on the last three intervals, I decided to shoot for all intervals sub-1.55 this time around. I met my goal, and was happy to have juice left in the tank for the last interval. It's amazing the difference a few seconds on pace makes on the rowing machine.
Evening: CFDC
Complete 3 rounds of:
AMRAP handstand push-ups
Rest 2 minutes
AMRAP pull-ups
Rest 2 minutes
HSPU: 5, 7, 4; Pull-ups: 25, 25, 17
Metcon: Complete AMRAP in 7 minutes of:
21 double-unders
7 hollow rocks
12 rounds
Notes: Nice skill session to build up some volume in handstand push-ups, pull-ups, and double-unders. We used 25# bumper plates with an Ab-mat in between for HSPUs, and it made things difficult. I think the plates for you to be closer to the wall, which makes the kip more difficult. Would love to be hitting 10s on these, but it's just not there right now. Pull-ups were good. Didn't want to tear my hands before a competition, so I kept things sub-maximal. Metcon was fine, but I don't like performing hollow rocks in a "for time" environment. They are more of a positioning movement, and it's easy to cheat on them in the interest of reaching bigger numbers. Pretty happy with how my conditioning felt -- perhaps the running and rowing is beginning to pay off.
Row 8 x 500 meters (rest two minutes between intervals)
Notes: After trying for all intervals sub-1.50 last time, and failing miserably on the last three intervals, I decided to shoot for all intervals sub-1.55 this time around. I met my goal, and was happy to have juice left in the tank for the last interval. It's amazing the difference a few seconds on pace makes on the rowing machine.
Evening: CFDC
Complete 3 rounds of:
AMRAP handstand push-ups
Rest 2 minutes
AMRAP pull-ups
Rest 2 minutes
HSPU: 5, 7, 4; Pull-ups: 25, 25, 17
Metcon: Complete AMRAP in 7 minutes of:
21 double-unders
7 hollow rocks
12 rounds
Notes: Nice skill session to build up some volume in handstand push-ups, pull-ups, and double-unders. We used 25# bumper plates with an Ab-mat in between for HSPUs, and it made things difficult. I think the plates for you to be closer to the wall, which makes the kip more difficult. Would love to be hitting 10s on these, but it's just not there right now. Pull-ups were good. Didn't want to tear my hands before a competition, so I kept things sub-maximal. Metcon was fine, but I don't like performing hollow rocks in a "for time" environment. They are more of a positioning movement, and it's easy to cheat on them in the interest of reaching bigger numbers. Pretty happy with how my conditioning felt -- perhaps the running and rowing is beginning to pay off.
Tuesday, September 25, 2012
Monday 24 Sep 12
Custis Trail, Arlington
4 mile recovery run
Notes: Thought about skipping the run tonight, but I'm really glad that I didn't. My legs were sore and probably full of lactic acid from this weekend, and I think it was a good idea to flush them out. Really picked up the pace on the second half of the run and ended up finishing in 30.43, almost a minute-and-a-half faster than last week. Looking forward to putting the engine to the test a little bit this weekend at Team SuperFit DC. I know that my conditioning isn't up to speed, but I think it's okay for a team competition. Should be fun!
4 mile recovery run
Notes: Thought about skipping the run tonight, but I'm really glad that I didn't. My legs were sore and probably full of lactic acid from this weekend, and I think it was a good idea to flush them out. Really picked up the pace on the second half of the run and ended up finishing in 30.43, almost a minute-and-a-half faster than last week. Looking forward to putting the engine to the test a little bit this weekend at Team SuperFit DC. I know that my conditioning isn't up to speed, but I think it's okay for a team competition. Should be fun!
Monday, September 24, 2012
Sunday 23 Sep 12
CFDC
Muscle-ups 5 x 2
Clean 1 RM
95kg(pr)
Squat 2 x 8 @ 80%
240#
Notes: One of the most grueling training sessions of my life. Major improvement on my muscle-ups. Very happy that I'm at least able to do doubles now. I think my chin-up work is paying off, and it also helps that I've shed a few pounds (down from ~203 to ~197). The clean max attempt was a full squat clean, and 95kg was a 5kg personal record for me. It was super clean, too! Right away, Mike said to put 100kg on the bar. I ended up taking three attempts at 100kg, but failed each time. I got great extension and moved quickly under the bar, but my positioning at the bottom failed me. Mike thinks it's a mobility issue, and he's probably right. I think I can hit 100kg soon with some front squat mobility practice. Then, we did squats. I couldn't believe my eyes when I saw sets of eight at 80%. These ended up being two of the hardest sets of my life. Everything from my mouth to my ankles was hurting on the last few reps. I spent the rest of the day on the couch.
Muscle-ups 5 x 2
Clean 1 RM
95kg(pr)
Squat 2 x 8 @ 80%
240#
Notes: One of the most grueling training sessions of my life. Major improvement on my muscle-ups. Very happy that I'm at least able to do doubles now. I think my chin-up work is paying off, and it also helps that I've shed a few pounds (down from ~203 to ~197). The clean max attempt was a full squat clean, and 95kg was a 5kg personal record for me. It was super clean, too! Right away, Mike said to put 100kg on the bar. I ended up taking three attempts at 100kg, but failed each time. I got great extension and moved quickly under the bar, but my positioning at the bottom failed me. Mike thinks it's a mobility issue, and he's probably right. I think I can hit 100kg soon with some front squat mobility practice. Then, we did squats. I couldn't believe my eyes when I saw sets of eight at 80%. These ended up being two of the hardest sets of my life. Everything from my mouth to my ankles was hurting on the last few reps. I spent the rest of the day on the couch.
Saturday 22 Sep 12
Morning: DC Weightlifting Club
Snatch 5 x 1 @ 80%
55kg, 55kg, 55kg, 60kg, 60kg
Press 3 x 5 @ 125#
EMOTM for 12 minutes of:
2 snatch high-pulls @ 45kg
Chest-to-bar pull-ups 3 x 15
Notes: Awesome morning sesssion. I was feeling good at 80% (55kg), so I decided to take my last two attempts at 60kg. I felt very good at this weight. Can still feel that I'm pulling the bar around my knees at the start, but the only thing that will fix that problem is better mobility. Used a "suicide" grip on press, and it helped get my hands/wrists into a better pressing position. High-pulls are a real burner toward the later rounds. Focused on keeping the bar in close and initiating the third pull. Volume is building on pull-ups.
Afternoon: Van Ness Hill
10 x 30 second hill sprints
Rest 30 seconds at top of hill
Descend hill easy
Rest 1 minute at bottom of hill
Notes: This absolutely destroyed me. I had trouble driving home. I timed myself at 28 seconds on the first sprint. By they seventh sprint, I had dropped all the way to 37 seconds. My legs just wouldn't turn over at the top of the hill. My stamina is terrible right now. Anyways, it was great pure conditioning, and clearly something I need to do more of.
Snatch 5 x 1 @ 80%
55kg, 55kg, 55kg, 60kg, 60kg
Press 3 x 5 @ 125#
EMOTM for 12 minutes of:
2 snatch high-pulls @ 45kg
Chest-to-bar pull-ups 3 x 15
Notes: Awesome morning sesssion. I was feeling good at 80% (55kg), so I decided to take my last two attempts at 60kg. I felt very good at this weight. Can still feel that I'm pulling the bar around my knees at the start, but the only thing that will fix that problem is better mobility. Used a "suicide" grip on press, and it helped get my hands/wrists into a better pressing position. High-pulls are a real burner toward the later rounds. Focused on keeping the bar in close and initiating the third pull. Volume is building on pull-ups.
Afternoon: Van Ness Hill
10 x 30 second hill sprints
Rest 30 seconds at top of hill
Descend hill easy
Rest 1 minute at bottom of hill
Notes: This absolutely destroyed me. I had trouble driving home. I timed myself at 28 seconds on the first sprint. By they seventh sprint, I had dropped all the way to 37 seconds. My legs just wouldn't turn over at the top of the hill. My stamina is terrible right now. Anyways, it was great pure conditioning, and clearly something I need to do more of.
Friday, September 21, 2012
Friday 21 Sep 12
CFDC (make-up from Thursday)
Snatch pulls 4 x 3
60kg, 65kg, 70kg, 75kg (pr)
Metcon: Complete 3 rounds, for time, of:
20 overhead squats (95#)
10 burpees
Church run (~250 meters)
11.32
Notes: Still feeling a little foggy in the head, but decided that I felt good enough to get this workout in. Surprised myself big time on the snatch pulls. I was able to get into a good starting position today, and I was generating some serious pop on each pull. Even at 75kg, I was pulling the bar to my face with the elbows high-and-outside. This tells me that I should be able to snatch this much. Now, if I can only learn to properly pull myself under the bar. The metcon was difficult, particularly because I wasn't feeling 100%. Went unbroken on the first round of overhead squats, but had to dump on the 19th rep during the second round because my grip slipped. Did 15 straight on the last set. Tried to use the run as recovery, but it just wasn't enough time to regenerate. Looking forward to a solid weekend of training.
Snatch pulls 4 x 3
60kg, 65kg, 70kg, 75kg (pr)
Metcon: Complete 3 rounds, for time, of:
20 overhead squats (95#)
10 burpees
Church run (~250 meters)
11.32
Notes: Still feeling a little foggy in the head, but decided that I felt good enough to get this workout in. Surprised myself big time on the snatch pulls. I was able to get into a good starting position today, and I was generating some serious pop on each pull. Even at 75kg, I was pulling the bar to my face with the elbows high-and-outside. This tells me that I should be able to snatch this much. Now, if I can only learn to properly pull myself under the bar. The metcon was difficult, particularly because I wasn't feeling 100%. Went unbroken on the first round of overhead squats, but had to dump on the 19th rep during the second round because my grip slipped. Did 15 straight on the last set. Tried to use the run as recovery, but it just wasn't enough time to regenerate. Looking forward to a solid weekend of training.
Wednesday 19 Sep 12
DC Weightlifting Club
Tall snatch 1 RM
40kg
High-hang snatch 3 x 1 @ 40kg
Core: Complete 3 rounds of:
10 strict chin-ups
15 GHD sit-ups
20 push-ups
Rest 3 minutes
Metcon: Run 2 "17s"
Notes: Still feeling under the weather and it didn't help on this workout. Tall snatch is still a major weakness for me. Can't seem to generate any upward movement on the bar with my shoulders and am too slow getting under the bar. This movement is directly tied to my issue on the full snatch. Made it through the first round of core work unbroken, but then had to break the chin-ups and push-ups on the final two rounds. Definitely think my feeling sick didn't help with this. Decided to run two "17s" at the end, but I didn't have much in the tank. Goal is to run them in under 70 seconds, but that didn't happen either time.
Tall snatch 1 RM
40kg
High-hang snatch 3 x 1 @ 40kg
Core: Complete 3 rounds of:
10 strict chin-ups
15 GHD sit-ups
20 push-ups
Rest 3 minutes
Metcon: Run 2 "17s"
Notes: Still feeling under the weather and it didn't help on this workout. Tall snatch is still a major weakness for me. Can't seem to generate any upward movement on the bar with my shoulders and am too slow getting under the bar. This movement is directly tied to my issue on the full snatch. Made it through the first round of core work unbroken, but then had to break the chin-ups and push-ups on the final two rounds. Definitely think my feeling sick didn't help with this. Decided to run two "17s" at the end, but I didn't have much in the tank. Goal is to run them in under 70 seconds, but that didn't happen either time.
Wednesday, September 19, 2012
Tuesday 18 Sept 12
CFDC
5 x 1 push jerk/1 jerk
135, 155, 185, 185, 195
Partner metcon: Complete 4 rounds, alternating, of:
12 dumbbell renegade rows (45#)
1 shuttle run
3.52
Toes-to-bar 15-15-15(f)
Notes: Pretty good all around session. Would have liked a few more working sets on jerk, but we just didn't have enough time. I really need to work on my push jerk -- it's definitely a weakness. I feel like I can actually push press more weight than I can push jerk, which shouldn't be the case. Need to drive myself under the bar more aggresively and trust the weight overhead. Tom thinks I would benefit from some walking overhead carries with an emphasis on not overextending the midline. Metcon was good. I was fun to work with Ben again, and we're getting excited about Team SuperFit DC. Only managed 10 toes-to-bar on my last set. That's unacceptable.
5 x 1 push jerk/1 jerk
135, 155, 185, 185, 195
Partner metcon: Complete 4 rounds, alternating, of:
12 dumbbell renegade rows (45#)
1 shuttle run
3.52
Toes-to-bar 15-15-15(f)
Notes: Pretty good all around session. Would have liked a few more working sets on jerk, but we just didn't have enough time. I really need to work on my push jerk -- it's definitely a weakness. I feel like I can actually push press more weight than I can push jerk, which shouldn't be the case. Need to drive myself under the bar more aggresively and trust the weight overhead. Tom thinks I would benefit from some walking overhead carries with an emphasis on not overextending the midline. Metcon was good. I was fun to work with Ben again, and we're getting excited about Team SuperFit DC. Only managed 10 toes-to-bar on my last set. That's unacceptable.
Monday 17 Sep 12
Custis Trail, Arlington
4 mile recovery run
Notes: Took me just over 32 minutes, which was actually longer than last time. This was suprising because I ran intervals this weekend and thought it would carry-over. Perhaps it was the humidity or the antibiotics I'm on. Perhaps I'm just slow now. Anyways, messed around with some kettlebell swings and Ab-mat sit-ups after my run. Alternated 15 swings (24kg) and 20 sit-ups at the top of each minute for 10 minutes.
4 mile recovery run
Notes: Took me just over 32 minutes, which was actually longer than last time. This was suprising because I ran intervals this weekend and thought it would carry-over. Perhaps it was the humidity or the antibiotics I'm on. Perhaps I'm just slow now. Anyways, messed around with some kettlebell swings and Ab-mat sit-ups after my run. Alternated 15 swings (24kg) and 20 sit-ups at the top of each minute for 10 minutes.
Monday, September 17, 2012
Sunday 16 Sep 12
CFDC
Deadlift 5 x 3
255, 275*, 305*, 315*, 315*
* with belt
Metcon: Complete 4 rounds of:
AMRAP ring dips
10 Bulgarian split squats/leg
1/2 court mummy crawl
Rest 90 seconds
Notes: Nice to be back on the bar. My injury seems to have healed up nicely; however, I'm still on antibiotics, so I didn't want to overdo it. Triples at 315# is really good for me. That's about as heavy as I've ever gone in my life for multiple reps. Also, my ring dip sets went 12, 8, 6, 5. 12 is actually a personal record for me, so that's good. Unfortunately, the harsh drop-off in numbers is concerning. Need to be holding around 10 reps per set on these.
Deadlift 5 x 3
255, 275*, 305*, 315*, 315*
* with belt
Metcon: Complete 4 rounds of:
AMRAP ring dips
10 Bulgarian split squats/leg
1/2 court mummy crawl
Rest 90 seconds
Notes: Nice to be back on the bar. My injury seems to have healed up nicely; however, I'm still on antibiotics, so I didn't want to overdo it. Triples at 315# is really good for me. That's about as heavy as I've ever gone in my life for multiple reps. Also, my ring dip sets went 12, 8, 6, 5. 12 is actually a personal record for me, so that's good. Unfortunately, the harsh drop-off in numbers is concerning. Need to be holding around 10 reps per set on these.
Saturday 15 Sep 12
Track
Run 5 x 800 meters (rest 3 minutes between intervals)
1.
2.
3.
4.
5.
Notes: Oh, how the mighty have fallen! This was a struggle for me. It's going to take a lot of hard work over the next few months to get my conditioning up to where it needs to be. This was so slow compared to last January right before SuperFit. I think I can get back to those times, but it's going to require a lot of discomfort and hard training. On a brighter note, it was a beautiful day and I was happy to be back working out after two days off.
Run 5 x 800 meters (rest 3 minutes between intervals)
1.
2.
3.
4.
5.
Notes: Oh, how the mighty have fallen! This was a struggle for me. It's going to take a lot of hard work over the next few months to get my conditioning up to where it needs to be. This was so slow compared to last January right before SuperFit. I think I can get back to those times, but it's going to require a lot of discomfort and hard training. On a brighter note, it was a beautiful day and I was happy to be back working out after two days off.
Friday, September 14, 2012
Wednesday 12 Sep 12
DC Weightlifting
2 x 3 hang clean high-pulls/3 tall cleans/3 jerks
20kg, 30kg
3 x 1 high-hang clean/3 jerks @ 60kg
3 x 3 hang cleans/1 jerk @ 70kg
Clean high-pulls 3 x 3 @ 80kg
Core: Complete 3 rounds of:
10 hollow rocks
10 supermans
10 side bends/arm (32kg)
Notes: This was a real grinder for me. Lower back was very stiff from Tuesday's class and I struggled to get loose. I'm also struggling with a cyst under my armpit, which is making most movements painful. Hardest part of the workout was the three full cleans at 70kg. This shouldn't be that difficult for me, but it was.
2 x 3 hang clean high-pulls/3 tall cleans/3 jerks
20kg, 30kg
3 x 1 high-hang clean/3 jerks @ 60kg
3 x 3 hang cleans/1 jerk @ 70kg
Clean high-pulls 3 x 3 @ 80kg
Core: Complete 3 rounds of:
10 hollow rocks
10 supermans
10 side bends/arm (32kg)
Notes: This was a real grinder for me. Lower back was very stiff from Tuesday's class and I struggled to get loose. I'm also struggling with a cyst under my armpit, which is making most movements painful. Hardest part of the workout was the three full cleans at 70kg. This shouldn't be that difficult for me, but it was.
Tuesday 11 Sep 12
CFDC
Metcon: As a team of 3, complete the following:
AMRAP in 8 minutes of:
30 strict pull-ups
60 box jumps (24 inch)
Rest 3 minutes
AMRAP in 8 minutes of:
30 box jumps
60 kettlebell swings (24kg)
Rest 3 minutes
AMRAP in 8 minutes of:
30 kettlebell swings
60 burpees
Toes-to-bar 3 x 10
Notes: This was a fun class. Not particularly challenging from a cardiovascular standpoint, but good to build volume in some movements. Managed 10 strict pull-ups on my first set, which is an improvement. Felt pretty strong on the swings, too, which are progessing nicely. Closed out class with some toes-to-bar to continuing grooving the movement.
Metcon: As a team of 3, complete the following:
AMRAP in 8 minutes of:
30 strict pull-ups
60 box jumps (24 inch)
Rest 3 minutes
AMRAP in 8 minutes of:
30 box jumps
60 kettlebell swings (24kg)
Rest 3 minutes
AMRAP in 8 minutes of:
30 kettlebell swings
60 burpees
Toes-to-bar 3 x 10
Notes: This was a fun class. Not particularly challenging from a cardiovascular standpoint, but good to build volume in some movements. Managed 10 strict pull-ups on my first set, which is an improvement. Felt pretty strong on the swings, too, which are progessing nicely. Closed out class with some toes-to-bar to continuing grooving the movement.
Monday 10 Sep 12
Custis Trail, Arlington
4-mile recovery run
Notes: Beautiful weather tonight. Much easier to breathe and didn't sweat as much. Nice to be back running after a week away from it. Finished the run in just under 32 minutes. Messed around with some kettlebell swings and Ab-mat sit-ups afterward. Starting to feel much more comfortable with the 24kg bell, but need to eventually make the transition to the 32kg bell.
4-mile recovery run
Notes: Beautiful weather tonight. Much easier to breathe and didn't sweat as much. Nice to be back running after a week away from it. Finished the run in just under 32 minutes. Messed around with some kettlebell swings and Ab-mat sit-ups afterward. Starting to feel much more comfortable with the 24kg bell, but need to eventually make the transition to the 32kg bell.
Monday, September 10, 2012
Sunday 9 Sep 12
CFDC
Tall clean 3, 3, 2, 1, 1, 1
40kg, 45kg, 50kg, 55kg, 60kg, 60kg
Squat 1 x 20 @ 65%
195#
Then, complete 5 rounds of:
10 bench press (155#)*
10 toes-to-bar
*Used "sling-shot" device while benching
Notes: Another great traininging sesson, one which marked the end of the mini-squat cycle. Tall cleans were a great primer for squats. Not too taxing in terms of weight, but really got the body ready to go. 20-rep squats were absolutely brutal, particularly for the last five reps. I was breathing so heavy and had trouble controling my mid-line. Very happy with this accomplishment, though. Through in some pressing/pulling work at the end with bench press and toes-to-bar. "Sling-shot" forces you to use perfect mechanics on the bench by pulling your elbows together and engaging the lats. Don't think I would've been able to mananage 10 reps at 155# without it. Toes-to-bar felt strong.
Tall clean 3, 3, 2, 1, 1, 1
40kg, 45kg, 50kg, 55kg, 60kg, 60kg
Squat 1 x 20 @ 65%
195#
Then, complete 5 rounds of:
10 bench press (155#)*
10 toes-to-bar
*Used "sling-shot" device while benching
Notes: Another great traininging sesson, one which marked the end of the mini-squat cycle. Tall cleans were a great primer for squats. Not too taxing in terms of weight, but really got the body ready to go. 20-rep squats were absolutely brutal, particularly for the last five reps. I was breathing so heavy and had trouble controling my mid-line. Very happy with this accomplishment, though. Through in some pressing/pulling work at the end with bench press and toes-to-bar. "Sling-shot" forces you to use perfect mechanics on the bench by pulling your elbows together and engaging the lats. Don't think I would've been able to mananage 10 reps at 155# without it. Toes-to-bar felt strong.
Saturday 8 Sep 12
DC Weightlifting
4 x 1 hang snatch high-pull/1 hang power snatch/1 snatch balance
20kg, 20kg, 30kg, 35kg
Snatch 6 x 1 @ 50kg
Pausing snatch-grip deficit deadlift 3 x 5 @ 55kg
Pull-ups 3 x 20
Metcon: Tabata hammer strikes (16#); tabata burpees; tabata hammer strikes
Score: 11; 5; 10
Notes: Solid training sesson. Felt decent on the snatches, but I struggled a few times to really receive the weight in the bottom. Tendency is still to pull to a "power" position and then ride it down. Weight was pretty light on deadlifts, but still good to focus on positioning. Very happy with my ability to knock out three sets of 20 pull-ups. Volume is coming along nicely. Goal is to hit three sets of 25 prior to competition. Metcon was good, too. Goal was 11; 6; 11. But, I was unable to hold six on burpees and had to drop to fives after the first few intervals. The 16# hammer got heavy in the later rounds, as well.
4 x 1 hang snatch high-pull/1 hang power snatch/1 snatch balance
20kg, 20kg, 30kg, 35kg
Snatch 6 x 1 @ 50kg
Pausing snatch-grip deficit deadlift 3 x 5 @ 55kg
Pull-ups 3 x 20
Metcon: Tabata hammer strikes (16#); tabata burpees; tabata hammer strikes
Score: 11; 5; 10
Notes: Solid training sesson. Felt decent on the snatches, but I struggled a few times to really receive the weight in the bottom. Tendency is still to pull to a "power" position and then ride it down. Weight was pretty light on deadlifts, but still good to focus on positioning. Very happy with my ability to knock out three sets of 20 pull-ups. Volume is coming along nicely. Goal is to hit three sets of 25 prior to competition. Metcon was good, too. Goal was 11; 6; 11. But, I was unable to hold six on burpees and had to drop to fives after the first few intervals. The 16# hammer got heavy in the later rounds, as well.
Friday, September 7, 2012
Friday 7 Sep 12
Arlington
Row 7 x 750 meters (rest 2 minutes between intervals)
1. 2.42.8 (27) (2.44.9)
2. 2.44.4 (26) (2.46.0)
3. 2.43.6 (26) (2.48.0)
4. 2.47.3 (25) (2.50.5)
5. 2.57.8 (24) (2.50.5)
6. 2.59.2 (23) (2.50.3)
7. 2.56.8 (24) (2.48.6)
Notes: Missed goal of all pieces sub-2.45. Kept pace for the first three pieces, but hit a wall on the fourth. At that point, it was impossible to recover and the rest of the work was just going through the motions and logging the volume. Looking back through my log, I just realized that I have done any real conditioning since Saturday, and haven't rowed since last Tuesday. Probably wasn't wise to try to set a blazing pace when neither my conditioning nor rowing volume is up to par. Not the best confidence booster heading into next week's 2K test. I'll be trying to best my personal record from last cycle of 7.29, which is a 1.52/500 pace. My plan is to try to hold a sub-1.50/500 pace and see if I can hang on at the end and get it under 7.20.
Row 7 x 750 meters (rest 2 minutes between intervals)
1. 2.42.8 (27) (2.44.9)
2. 2.44.4 (26) (2.46.0)
3. 2.43.6 (26) (2.48.0)
4. 2.47.3 (25) (2.50.5)
5. 2.57.8 (24) (2.50.5)
6. 2.59.2 (23) (2.50.3)
7. 2.56.8 (24) (2.48.6)
Notes: Missed goal of all pieces sub-2.45. Kept pace for the first three pieces, but hit a wall on the fourth. At that point, it was impossible to recover and the rest of the work was just going through the motions and logging the volume. Looking back through my log, I just realized that I have done any real conditioning since Saturday, and haven't rowed since last Tuesday. Probably wasn't wise to try to set a blazing pace when neither my conditioning nor rowing volume is up to par. Not the best confidence booster heading into next week's 2K test. I'll be trying to best my personal record from last cycle of 7.29, which is a 1.52/500 pace. My plan is to try to hold a sub-1.50/500 pace and see if I can hang on at the end and get it under 7.20.
Thursday 6 Sep 12
CFDC
Complete 5 rounds of:
12 deadlifts (225#)
Rest 30 seconds
Max handstand hold
Rest 30 seconds
Max hollow-position hold
Rest 90 seconds
Dips 3 x 10 (rest 3 minutes between each set)
Curls 3 x max reps @ 65# (rest 2 minutes between each set)
Notes: First time working higher rep deadlifts in quite some time. Maintained a double-overhand grip up until the last set. Most difficult part was keeping the bar from slipping out of the hands and keeping the upper back extended. Tendency is to start rounding the shoulders, and the back follows. Got in some dips afterward, and even through in some bicep curls. People were laughing at me, but I need some help with pulling power. I believe adding some curls will help with chin-ups and pull-ups.
Complete 5 rounds of:
12 deadlifts (225#)
Rest 30 seconds
Max handstand hold
Rest 30 seconds
Max hollow-position hold
Rest 90 seconds
Dips 3 x 10 (rest 3 minutes between each set)
Curls 3 x max reps @ 65# (rest 2 minutes between each set)
Notes: First time working higher rep deadlifts in quite some time. Maintained a double-overhand grip up until the last set. Most difficult part was keeping the bar from slipping out of the hands and keeping the upper back extended. Tendency is to start rounding the shoulders, and the back follows. Got in some dips afterward, and even through in some bicep curls. People were laughing at me, but I need some help with pulling power. I believe adding some curls will help with chin-ups and pull-ups.
Wednesday 5 Sep 12
DC Weightlifting
Snatch balance 2 x 5 (bar only)
Power snatch 3 x 3 @ 45kg (touch-and-go)
Snatch 3 x 3 @ 50kg (touch-and-go)
Snatch high-pulls 3 x 3 @ 55kg (touch-and-go)
Chin-ups 3 x max reps (perform double Russian twists between each set)
8, 6, 4
Notes: Some good and bad today. The good was my first time doing multiple reps of full snatches back-to-back. I actually felt better pulling under the bar on the last reps of each set. I like drilling at the lighters weight and then throwing more weight on for pulls. The bad was my chin-ups. My numbers are unacceptable. It's impacting my muscle-ups and kipping pull-ups, as well. Need to really start focusing on upper body pulling power.
Snatch balance 2 x 5 (bar only)
Power snatch 3 x 3 @ 45kg (touch-and-go)
Snatch 3 x 3 @ 50kg (touch-and-go)
Snatch high-pulls 3 x 3 @ 55kg (touch-and-go)
Chin-ups 3 x max reps (perform double Russian twists between each set)
8, 6, 4
Notes: Some good and bad today. The good was my first time doing multiple reps of full snatches back-to-back. I actually felt better pulling under the bar on the last reps of each set. I like drilling at the lighters weight and then throwing more weight on for pulls. The bad was my chin-ups. My numbers are unacceptable. It's impacting my muscle-ups and kipping pull-ups, as well. Need to really start focusing on upper body pulling power.
Tuesday 4 Sep 12
CFDC
Press 3 x 3 (perform 10 band pull-aparts between each set)
135, 145(f), 145(f)
Push press 3 x 3
155, 175, 185
Metcon: For time:
5 rounds of partner wallball burpees
Block run
7.32
Toes-to-bar 15-15-15(f)
Notes: Classic example of why I get frustrated with class during the week. There just isn't enough time in an hour to get in a true strength workout. Felt rushed on the press, and then didn't have enough time to perform true working sets on push press. Metcon wasn't very taxing. Still struggling to really build up volume on toes-to-bar.
Press 3 x 3 (perform 10 band pull-aparts between each set)
135, 145(f), 145(f)
Push press 3 x 3
155, 175, 185
Metcon: For time:
5 rounds of partner wallball burpees
Block run
7.32
Toes-to-bar 15-15-15(f)
Notes: Classic example of why I get frustrated with class during the week. There just isn't enough time in an hour to get in a true strength workout. Felt rushed on the press, and then didn't have enough time to perform true working sets on push press. Metcon wasn't very taxing. Still struggling to really build up volume on toes-to-bar.
Sunday 2 Sep 12
CFDC
Snatch balance 3 x 2
50kg, 60kg, 70kg(f)
Then, complete 3 rounds of:
AMRAP overhead squats (115#)
AMRAP pull-ups
Rest
21, 19, 20; 21, 16, 10
Metcon: Tabata sit-ups followed by 400 meter farmers' walk (50#)
Notes: Went up a little heavy on the snatch balances, but my technique was solid. Lost the bar slightly out in front on the final set. Very happy with my numbers on overhead squats. Hard to believe that I'm actually hitting higher numbers on overhead squats that I am on pull-ups. Grip was absolutely fried by the time we hit farmers' walks, so I had to put the dumbbells down often.
Snatch balance 3 x 2
50kg, 60kg, 70kg(f)
Then, complete 3 rounds of:
AMRAP overhead squats (115#)
AMRAP pull-ups
Rest
21, 19, 20; 21, 16, 10
Metcon: Tabata sit-ups followed by 400 meter farmers' walk (50#)
Notes: Went up a little heavy on the snatch balances, but my technique was solid. Lost the bar slightly out in front on the final set. Very happy with my numbers on overhead squats. Hard to believe that I'm actually hitting higher numbers on overhead squats that I am on pull-ups. Grip was absolutely fried by the time we hit farmers' walks, so I had to put the dumbbells down often.
Saturday 1 Sep 12
DC Weightlifting
6 x 1 power clean/1 front squat/1 jerk @ 60kg
Clean high-pulls 10 x 2 (EMOTM) @ 60kg
Metcon: For 20 minutes, cycle through the following stations, beginning each station at the top of each minute:
Station 1: 15 push presses (95#)
Station 2: 15 kettlebell swings (24kg)
Station 3: 15 box jumps (24 inch)
Station 4: Rest
Notes: Form was great on the barbell complex, but the weight was very light. Wanted to go heavier, but Chris really wanted us to focus on footwork and making corrections whenever we felt off-balance. Clean high-pulls were awesome for working explosiveness without having to worry much about technique. The volume was perfect for really grooving the movement. Metcon was fantastic. We had four guys cycling through, and it was awesome. Goal was to complete all reps unbroken. Most difficult part was maintaining grip on swings.
6 x 1 power clean/1 front squat/1 jerk @ 60kg
Clean high-pulls 10 x 2 (EMOTM) @ 60kg
Metcon: For 20 minutes, cycle through the following stations, beginning each station at the top of each minute:
Station 1: 15 push presses (95#)
Station 2: 15 kettlebell swings (24kg)
Station 3: 15 box jumps (24 inch)
Station 4: Rest
Notes: Form was great on the barbell complex, but the weight was very light. Wanted to go heavier, but Chris really wanted us to focus on footwork and making corrections whenever we felt off-balance. Clean high-pulls were awesome for working explosiveness without having to worry much about technique. The volume was perfect for really grooving the movement. Metcon was fantastic. We had four guys cycling through, and it was awesome. Goal was to complete all reps unbroken. Most difficult part was maintaining grip on swings.
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