Weekend in Review

Saturday:

Lifted at my friend's spot, from here on out referred to as the BBC (Brookland Barbell Club). Couple guys were doing Wendler deadlift/press, I did a few deadlift sets without the max rep set then did press with them. 10x125 on the press - pretty happy with that, form was probably crap on the last few reps.

I wrapped up with some conditioning I pulled out of my ass:
20 double unders
5 strict pull ups
5 strict dips

Started out as a 10 min on-the-minute, then when it took me over a minute to complete the first round it turned into 10 rounds for time, then when I lost track of rounds it turned into work-for-10-to-12-minutes-to-get-your-heart-rate-up.

Went to an Oly lifting seminar at DCF later in the afternoon. This guy came down from up near Baltimore to show everyone else how much we sucked at everything. Guy was a former collegiate lifter, competed at Junior Worlds a while back, he was the first and currently only American under 16 years old to clean and jerk some crazy 300+ weight. Dude definitely used to and likely still does smoke pounds of the good stuff, looks like he's rocked dreads for years. Don't really expect the hippie type to be into weightlifting but whatever floats your boat. Anyways, learned I still have a crapload of work to do with very light weight before my technique is going to get any better. He pointed out some flaws I already knew I had but I feel more inclined to work on them now that someone legit has actually told me I'm not fully extending my hips, hinging my torso forward, etc. He basically taught us the snatch/c&j from the top down like we were noobs, which we were, similar to how they go through it in the Oly book I bought, but with some slight variations, but agreement on the important points/positions. I also have a better feel for how to teach other people how to snatch/c&j too.

Brookland Barbell Club - complete with a few bars, few hundred pounds of weights (bumper plates and steel), rings, kettlebells, plyo box, med balls, atlas stones, and a bunch of other crap.

Sunday:

Diane

21-15-9

Deadlifts 225#

HSPU

9:03

Got completely owned on the HSPU. Did the first 21 strict but towards the end of the second and third round resorted to doing kipping singles with a few seconds of rest between each. Clearly need to work on HSPU. Guys at the CF Games Regionals over the past few weeks have been finishing this workout in 2:00, so yeah, got some work to do. I think for the immediate future I'm going to do HSPU in the morning when I wake up instead of the 5x20 pushups I've been doing for the last 5 months or so. No clue how many sets or reps I'll be doing, I guess we'll find out tomorrow.

Did some conditioning with some guys who were doing open gym about 45 mins later:

10 min AMRAP
5 chest to bar pullups
10 push ups
15 sit ups

8 rounds + 20 reps I think (could have been 7 or 9 rounds too). Got owned on the situps too, definitely ended up being the limiting factor, felt like I was doing them in slow motion. Did this with one of the guys who would have qualified for regionals individually if he didn't want to be on the DCF team, pretty sure he finished with almost 2 full rounds on me. Guess I'm working on situps too.