2013 Equinox Open PL Meet

Good things:
-Had fun
-Class III lifter
-PR'd deadlift and bench

Things to work on:
-lean out, I could have lifted at 165 if I was 10 lbs less pudgy, though i'd like to be a lean 181 in the long run
-strategize attempts better, I didn't really give them too much thought
-more special effects / explosions / eagles / music for compilation video
-bench bench bench bench bench
-deadlift in flats

Starting TM next week.  I'll do a post summarizing the template I came up with.

Mid Atlantic Affiliate Challenge, Day 2

Highlights:

There were two "floater" workouts that teams had to complete at some
point during the two days. The one I did was 3 min max handstand walk
for distance. Busted out 35' in my first attempt (like a 30' PR)

Last workout we did each team member had to complete:

3 rounds
5 deadlifts 345/225
10 wall balls

Did the first two rounds of deadlifts touch and go, then third round
as singles. Pretty happy with that considering I haven't deadlifted
more than 315 probably all year.

Probably start working out again tomorrow after taking yesterday and today off.

Recent OLY training

Still training hard.  Meet is next week!  Very excited but pretty nervous.  It's so technique heavy that, on an off day, you could easily miss stuff that you can normally hit for a triple.  In powerlifting, I wouldn't ever in my right mind miss an 85% of my 1RM lift, but in weightlifting it seems to be commonplace.  My main goal for this meet is to not bomb out, and my secondary goal is to hit a 200kg total.

Recent PRs:
90kg snatch
111kg clean (no jerk)

2013-04-27 Running (MB)

I did my first long run outside today. My GPS watch thing didn't work, so I had no idea what pace I was keeping. Had some issues with knee pain, but overall I'm glad I finished.

10 miles at avg 6.2mph. Distance PR.

Mid Atlantic Affiliate Challenge

Clean and Jerk Ladder

Starts at 155#, weights increase by 10#, both team members have 45s to complete the clean and jerk and then 15s transition to the next bar. Oh yeah, this is on an indoor AstroTurf field btw. 

Basically the weightlifting training I've been doing for the last 7 months, lift heavy, rest 60s between sets. 

Did power cleans up to 215# I think. Clean and jerked 255# (PR), cleaned 265# (PR), failed the jerk cause my vagina got in the way. I think I can clean 275#, on not AstroTurf. 

weekend is here

yesterday:
3x5 squat @ 315

felt heavy.  going to rest hard this weekend.  took forever because i was teaching this triathlete coworker to squat.

today:
3x5 bench @ 180 (4-4-4)
7 rounds:
handstand hold (leaning against the wall)
60 lb one arm DB row x 10

sooooo slow.  every rep.  I need to work on some explosion off the chest.  total handstand time was ~3 min.  started at 30s and went downhill from there.  I suck.  inversion is fun though.  going to get my meet videos put together and post a meet writeup this weekend.  i swear.

Equinox Open Powerlifting Meet

As you guys know, Ricci and I competed in the Equinox Open this past weekend in Columbia, Maryland at Crossfit Diesel.  It was a pretty awesome time and I hope to do it again.  It was pretty cool to finally see the 6 months of hardwork pay off as I exceeded my 1080 lbs goal set for this competition.  I totaled 1129.8 lbs -- set a squat pr of 396.8 lbs (7 lb pr), a bench pr of 242.5 lbs (2.5 lb pr, though 250 is possible), and a deadlift pr of 490.5 lbs (40 lb pr).  I went 7 for 9 on the lifts, not achieving below parallel depth on my second squat attempt, and getting too ambitious with my third bench attempt of 259 lbs.  All-in-all, I can't wait to continue training and improving my technique for the next powerlifting competition, hopefully in the fall.  Welcome feedback on all lifts, though it might be hard to see.

Squat Attempt 1 - 157.5kg

Squat Attempt 2 - 170kg (fail)

Squat Attempt 3 - 180kg

Bench Press Attempt 1 - 102.5kg 

Bench Press Attempt 2 - 110kg

Bench Press Attempt 3 - 117.5kg (fail) 

Deadlift Attempt 1 - 195kg

Deadlift Attempt 2 - 207.5kg

Deadlift Attempt 3 - 222.5kg

Bench Press Comp

Lightweight results:

1. Rod Santander - 315lbs
2. Gerrell Grant - 265lbs
3. JC - 220lbs (insert Klein's deadfish)

Pectoral region was pretty tight while I was warming up, probably due
to working out Mon, Tues, Weds. 220 is pretty weak, PR is 240, which
at the time was easy, but I guess I would have had to hit 266 anyways
to come in second, which wasn't happening even if I was feeling
better. They didn't do any formal weigh ins, I'd like to see this Rod
Santander guy though...

Second place in the Middleweight division was 165...

First place in Heavyweight (195+) was 455...
Guy I used to work with threw up 415 for a four way tie for second

OL Weds

Decided to work up to a heavy Clean & Jerk given I'll have to do the
same on Saturday at the competition and haven't gone over 215 since
December when I PR'd at 250.

45-95-145-165-185-205-215-225-235-245-255x

Cleaned 255 (PR), failed the jerk cause I'm a pussy, had it overhead,
just too far infront. Resetting my maxes and drilling the second pull
has helped a lot. 225 feels really good, 255 not quite as good but
certaily better than 250 was in December. Going to continue to work on
tightening up my form, maybe work off 240 max for a little bit. Right
now I think I have the strength (but not the technique) for 265 C&J.


Conditioning - from Tuesday which I skipped to do the team workout

For time:

20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24"
20 Wall Balls 20/14#
40 Ring Dips
20 Wall Balls 20/14#
40 KBS 32/24kg
20 Wall Balls 20/14#

17:00 - Wall balls 2x10; Pull ups 4x10; Box Jumps 4x10; Ring Dips 8x5
(lame); KBS 8x5 (lame)

OL Tues

BBG

1) EMOM for 7 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80% (155#)

*Notes: This should be completed as a complex. The bar should be
lowered to the back rack after the Power Snatch, and the Push Presses
should be performed with a Snatch grip.

2) EMOM for 7 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70% (160#)


Did team conditioning afterwards to prep for the Mid Atlantic
Affiliate Challenge this weekend. Pulled this from OL regionals team
prep from last year:

TEAM Conditioning (3 parts)

*In teams of 2 consisting of one male, and one female.

Part 1:

"Elizabeth"
21-15-9 of:
Squat Cleans 135/95#
Ring Dips

Rules: This event will be performed by taking turns to complete each
portion of the WOD. The first athlete (male or female) will complete
21 Squat Cleans, then the other athlete will complete 21 Squat Cleans.
The first athlete will then complete 21 Ring Dips, then the 2nd
athlete will complete 21 Ring Dips, etc. Only one athlete may be
working at a time, and each athlete must complete the full set before
the other athlete begins.

*Rest 5 minutes.

Part 2:

5 minute AMRAP of alternating Rope Climbs 15′.

Rules: The athletes must alternate reps. Both athletes must use the same rope.

*Rest 5 minutes.

Part 3:

Row 2k.

Rules: There is no set time or distance protocol for alternating
athletes. Teams may choose the fastest possible way to complete the
event. This may include anything from 1 athlete completing the entire
piece, or athletes changing every 200m. There is no set template—do
what you think will be fastest.

\\ Definitely a different feel than completing a workout alone -
forced rest periods when working with a team/partner so you can go a
little harder each time you're doing work cause chances are it's in
short bursts.

meathead shiz

1x5 deadlift @ 425
5xME pullups (something like 10-10-8-7-8, not my best showing)
3x70s planks @ +10 lbs

I plan on just destroying some taco meat and crush grippers tonight.  And a toilet come tomorrow AM.

Bench Comp

Thursday at work:

Men
Lightweight (<170lbs)
Middleweight (170-184lbs)
Welterweight (185-195lbs)
Heavyweight (195lbs+)

Competition Rules
* All lifters must wear athletic clothing. No excessive loose fitting
clothes may be wornand shirts must
be tucked in. Neoprene shirts and "bench shirts " will NOT be permitted.
* Wrist wraps and gloves will NOT be permitted.
* Lifters will declare the weight of their first attempt during registration.
* Participants will have a maximum of 3 lifts, with the heaviest
attempt counting for their best attempt.
* Lifter's head, shoulders and buttocks must remain in contact with
the bench during the press
movement, and both feet must remain on the floor.
* Lifts will be touch & go and everyone will have three (3) lift
attempts with a maximum of 3 minutes
between each lift.
* The highest weight achieved will be used to determine the champion
in each weight class.

Put my opener in at 220 (lightweight), haven't benched in a while,
we'll see what happens

Mon OL

BBG

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
\\ Worked up to 155 successfully (PR tie), Tried 165 twice, failed second rep

2a) 5X3 Snatch First Pulls – heavier than last week, rest 60 sec.
\\ 5x210
2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.
\\ 220 - squats are feeling soleed

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce
and quick back up.


Conditioning

For time:

40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K
\\ Skipped row due to lack of available resources - finished around
8:15 I think, also did burpees with the jump/step up ontop of a 45lb
plate to prep for competition this weekend.


They've announced two workouts so far for the team competition this
weekend which is going down up around BWI in MD:
http://maachallenge.com/

1st workout: In teams of 4 (2 guys 2 girls)
Suicide sprint (one team member at a time)
100 OHS 95/65 (as a team)
Suicide sprint
100 C2B Pullups
Suicide Sprint
100 Burpees to a plate
Suicide Sprint

2nd Workout: Clean ladder (2 guys go then 2 girls)
45s for both team members to complete C&J, 15s to transition to next
station/weight
Weights start at 155/95 and increase by 10lb, hoping I'm good for
atleast 235, been a while since I've cleaned that heavy. Also I'm
pretty sure we're doing all of this on astro turf.

back to the gym

3x5 press @ 125

10x100m sprint row (60s rest in between efforts)

Averaged 19-20ish seconds on the rows...best was 18.0...first conditioning since roughly November...didn't feel overly like I was gassed through the last couple, but my posterior definitely felt fatigued.

PL meet went well, I'll make a recap post once the results are published.  Don't remember my exact numbers.  Had a blast though.  Let's all do one together in the ballpark of 6-12 months from now?

2013-04-21 Running (MB)

Ran 9 miles at 6.5mph on the treadmill. Distance PR.

Exactly 4 weeks left till the half marathon.

Crossfit Southie Marathon Monday WOD

Fundraiser/Memorial WOD at Crossfit Southie

5 rounds

4 Squat Clean and Jerks 185#

14 C2B

13 Lateral Burpees

Then 800m run

21:20 - (4/14/13 was Monday's date) good workout, shit was built for me, heavyish barbell movements and bodyweight crap. Lots of legit athletes at Crossfit Southie, one girl in the previous class finished in 17:21. Great gym, really friendly members/coaches.

Crossfit Southie

In Bahston for a few days. Love this town, minus the crazies.

Worked out at Crossfit Southie today

Low Bar Back Squat
3-2-2-1-1-1

Worked up to 315#, felt solid, I think I have 330+ in me, never maxed
out a low bar and have never gone over 260 or so with low bar either.
Thinking resetting my high bar max over the last fee months may have
helped, or not, who knows.


Tabata - one min rest between movements, 8 rounds of each movement,
score is lowest round for each movement

Wall balls - 8
Toes to bar - 5
Push ups - 5
Sit ups - 7
Total - 25

Wall balls and sit ups I did the same reps for all 8 rounds, toes to
bar and push ups I started with 13 reps and fell off the cliff, pretty
clear what the strategy needs to be in the future.

2013-04-18 Running (MB)

Ran 4.5 miles outside yesterday. This was the first time since I started my training that I had severe shin splits. My pace was pretty slow (about 9:30/mile). Going to take the next 2 days off.

Tues OL

BBG

1) Power Snatch + Snatch (full squat): 3X1 @ 65%, 2X1 @ 70%, 2X1 @
75%, 1X1 @ 80% – rest 60 sec.

\\ 3x1 125
\\ 2x1 135
\\ 2x1 145
\\ 1x1 155 - made all 8 (or 16) lifts, like a bawse, we'll call 155# a
PR cause I've never attempted to snatch more then 135# touch and go

*Notes: These are touch & go reps. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.

\\ 3x1 155
\\ 3x1 165
\\ 2x1 175 - clean/push jerks are feeling good, time to go heavier


Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB Deficit HSPU
Row 500m

Rest 1:1

\\ No deficit on the HSPU - 13 or 14 HSPU per round, times between
2:40-2:48, could have rowed slightly faster but I'm a puss

*Notes: HSPU standard for men is two 45# plates on either side with an
Ab-Mat in the middle. HSPU standard for women is one 45# plate on
either side with an Ab-Mat in the middle. Kipping is allowed. Rest
interval is based on total working set time. The time starts before
the HSPU and the rest interval is total working time of HSPU and Row.
Do not pace the row. Each round should be all out.

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24/16kg

\\ 35

2) ME UB Thrusters 115/75#

\\ 14

3) ME HS Walk for distance (3 attempts)
\\ 6'

*Rest as needed between efforts

2013-04-16 Track Club (MB)

12 rounds of 200m sprint on 2 minute intervals. 

1. 34s

2. 31s

3. 28s

4. 34s

5. 32s

6. 36s

7. 33s

8. 34s

9. 35s

10. 34s

11. 34s

12. 31s

Pretty happy with my consistency, although it was very difficult for me. 

Mon OL

BBG

1) 5X2 Snatch @ 75-85% – rest 90 sec.
\\ 145# - failed second rep on last three sets

Notes: Begin at 75% and increase to 85% throughout sets if technique
is perfect. DO NOT go past 85% and do not add to 75% if technique is
not perfect. These do not need to be touch and go, you may reset.

2a) 5X3 Snatch First Pulls – heaviest possible, rest 60 sec.
\\ 205#
2b) 5X2 Tempo HBBS @ 75% – rest 60 sec.
\\ 220#

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce
and quick back up.


Conditioning

12 minute AMRAP of:

7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20" (touch top)

4 rounds - scaled HPC to 155#


Midline

1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec.
1b) 3×20 UB T2B – rest 45 sec.
\\ Skipped - ran out of time

2013-04-15 Strength (MB)

Squats: 230x(5,4,3) :(
Press: 115x5x3
Pull-ups (ME): 7,5,4
Plank (center, left, right): 45s,30s
Curlz: 70x(10,10,6,5)

2013-04-13 Running (MB)

I ran 8 miles at 7.0 mph and it was hard. Distance PR.

Recent OLY lifting + training

Today we were told to max on either the snatch or c&j.  I ended up snatching.

40kg x 2, 50kg x 2, 60kg x 2, 70kg x 1, 75kg x 1 (fail), 75kg x 1, 80kg x 1, 85kg x 1 (fail), 85kg x 1, 87kg x 1.  2kg PR.  Getting close to a BW snatch!

Too tired to do much of anything else, so I did some C&J doubles at 85kg.

I will front squat tomorrow, hoping to beat my old PR of 335lbs.

I've basically been just doing my best to maintain my strength while working on all this oly stuff.  Recent strength work:

-Front squat 3x3 at 90% (305lbs), got 3/3/2.
-Back squat 3x3 at 85% (395lbs) got 3/3/3.

Have a look at this little gem

Sat Team Training

20 min - Snatch technique
\\ first and second pulls feel great, receiving position (bottom of
the overhead squat) feels like shit, feels like I can't get my
shoulders in the correct position/externally rotated, dropping a lot
of lifts in front due to internal rotation

20 min - Clean and Jerk technique

Team Chipper - first team member competes one movement then moves to
the next movement, second team member starts the first movement only
when first team member has finished all reps of first movement, etc.

25 Box Jumps 30"
25 Deadlifts 275#
25 T2B
25 Row for Calories
25 Pistols (alternating)
25 Burpee Box Jumps 30"

Four man team finished in 20:10ish (two guys, two girls), I went first
and finished in 14:10, deadlifts were probably the hardest, broke them
up into 5x5, fun to do a workout as a team though. Planning on doing a
few more team workouts in the next two weeks.

Assorted lifting stuff

7 days till the meet.  Here's some of the stuff I did this week:

5x3 squat @ 325
3x5 bench @ 180 (PR tie)
5x3 squat @ 335
3x60s planks @ +10#
some pullups and dips
lots of banded flossing of the elbow that's been bugging me, feels good

Tomorrow I'll squat 5x3 @ 345, don't see that posing any issue.  Taking the rest of the week off then for the meet.  Read through Paleo for Lifters twice, my brorection for JL is at an all-time high, really motivated to cleanup my eating after the meet.  I want to commit to 6 weeks of strict eating, then introduce 1 cheat per week (either ordering food or pouring liquor down my throat).  I think this will be optimally conducive to being super tan.  Also going to beat the shit out of my presses post-meet.  Time to catch that shit up to an acceptable level compared to my squat and deadlift.

My BW upon waking up has been hovering in the 177-179 range, I shouldn't have any problem floating into the 181 weight class.  If I was actually lean and wasn't a walking repository of pudge, I could be competitive in 165, but that's not what this particular meet is about.  Next time.

2013-04-12 Track Club + Running (MB)

Tuesday Track Club:

1200m sprint
20 push ups
40 lunges
60 air squats
800m sprint

20 push ups
40 lunges
60 air squats

400m sprint

20 push ups
40 lunges
60 air squats

Squatting on Monday then doing this workout on Tuesday made me nice and sore.

Running today:
4 miles. Increased speed today. 7.5mph till 3.5mi then 8.0mph for the last 0.5 miles. Felt pretty good.


I'm schedule to run 8mi on Sunday. Getting antsy.

Training

On Thursday, at lunch, I benched 210 lbs 3 sets by 5.  It felt pretty good and my shoulder/bicep tendons have felt better than they have in about 6 months.  Following that, I did parallel bar isometric holds at the top 3x max time.  My times for this were 41 secs, 55, and 50 secs.  Everytime I do isometric holds I really enjoy them and find them challenging...but not too challenging.

At night, I did some (4) box jumps and then went directly into 3 reps of squats at 325 lb.  Did that 5 times with 4 minutes rest between each set.  Squats felt just okay, not great. 

tonight, i'm doing deadlift 5rm @ 395 lbs. followed by 1 min on 1 min off of 30 kb swings.  oh yeah, and my effing wisdom teeth still bother me two weeks after surgery. 

OL Thurs + DCF

Tests

1) 15 minutes to establish a 1RM Push Press.

\\ 208-213x-213x

2) 30 Muscle-Ups for time.

\\ Skipped

*Notes: Strict 6 minute cap. Rest 10-15 minutes before starting #3.

3) Run 1 mile for time.

\\ Skipped


DCF WOD

5x6 Sumo Deadlift (2121) 135-165-185-185-185

Partner WOD

10 min AMRAP
15 Air Squats
10 Pull Ups
5 SDHP 95#

-Rest 3 Minutes-

10 min AMRAP
15 Air Squats
10 Pullups
5 SDHP 95#

13+ and 12+ rounds - good little aerobic burner, sumo deadlifts at temp suck

OL Deload Week + DCF

BBG

15 min of Snatch technique work
// worked up to 145#

15 min of Clean and Jerk technique work
// worked up to 215#, heaviest I've gone up to in a while, felt solid, should be good for 225-230# next time I go heavy

*Notes: do not go past 80% on any lifts. No misses.


Skill

15 mins of Handstand Walk practice


Conditioning

2k row at 80-85%
// skipped this, did DCF class instead


DCF

3x5 Press (2121)
// only went up to 95#, right shoulder has been bothering me for a few weeks

8 min AMRAP
10 Push Press
10 Back Squat
10 Lunges

2 min rest


8 min AMRAP
10 Push Press
10 Back Squat
10 Lunges

// 5 + 17, 5 + 20, happy with the consistency, this was incredibly grueling, only had 75# on the bar, hardest part was having the bar on the shoulders the entire time, either in the front rack or on the traps for the back squat and lunges, shoulders were shot. In the first 8 minutes I did 4 rounds unbroken, in the second 8 minutes I dropped the bar between every round, turns out that was more sustainable. First time working out with a DCF class in a while, so much more fun than working out alone.

2013-04-08 Strength (MB)

Decided to get some minor strength training in when I can. Haven't been under the bar for far too long.

Bench: 185x3x3
Squat: 215x5x2
Pull-ups: 6,5,4
Plank (center, right, left): 45sec each
Curlz: 70x10x2, 70x6

Feeling weak.

Open 13.5

4 min AMRAP

15 Thrusters 100#
15 Chest to Bar Pullups

If you complete 90 or more reps within 4 minutes, your time cap
extends to 8 minutes. If you complete 180 or more reps within 8
minutes your time cap extends to 12 minutes, etc.

89 reps - didn't think I'd have a problem getting 90, shit was
definitely harder than expected. Got close to muscle failure on the
last set of pullups, did the last 4 as singles.

My goal going in was to finish top 100 in the Mid Atlantic, I think I
ended up in 375 give or take a few, around 4,600 worldwide. Awesome. I
could have squeezed out a few more reps on a few workouts, namely the
first (burpee/snatch), fourth (c&j, t2b), and fifth (thrusters, c2b),
which would have bumped me up a little bit but I don't think I could
have done any better than 200-250. Competition was intense this year.
One of the guys on our team last year who qualified as an individual
(top 60 after the Open) finished outside the top 100, granted he
wasn't training as hard this year as he did last year, but still
noteworthy nonetheless.

I have a two day team competition (Mid Atlantic Affiliate Challenge)
coming up on April 27th which will be a lot of fun, so the next two
and a half weeks will be focusing on prepping for that. For the most
part I will continue Outlaw programming to prep for the competition,
which will work out well because the Outlaw programming will switch to
regionals prep after this week's deload week.

I haven't determined what my longer term goals are after April. Couple
of options come to mind: dedicated olympic lifting programming for x
months + a meet in the fall, and/or shoot for top 100 in the 2014
Open.

Maxing Out

On Saturday I drove an hour and change to hangout with Ricci in Havre de Grace with the idea that we'd max out mock meet style. I got in around 2pm, we headed to the base and started warming up. By 3:20pm we were about to start on our working set squats. At 3:25 pm, over the intercom we hear "the gym is closing at 4pm everyone must leave at 4 sharp k thx bye". Is this some sort of sick joke, Ricci? Not a joke...totally cereal. At this point we decided to finish up our squats. I posted 345, 370, and 390 - all of which were one rep max PRs.  405 feels like it's within reach.  That'd be sweet if I could get it at the competition. 

As the gym closed up at 4, Ricci started flirting with the 60 year old female gym employee and got her phone number.  We eventually figured out there was a ymca in Abingdon, Maryland about 20 minutes away.  Fortunately, the ymca's gym was pretty well equiped and we were able to finish up our bench press and deadlift session so the day wouldn't be a waste.  I benched 225, 240 and failed 250.  I think I'm definitely capable of 250 but I think benching with only a day of rest since my previous bench session hurt me on the max out session.  On deadlift, I successfully got 425 and 450 lbs and didn't try a third attempt because my wisdom teeth were bothering me.  I'd post videos of the squat and deadlift attempts if my computer wasn't using windows 95.

After that we drove for Sonic where I crushed a milkshake, double bacon cheeseburger, and chicken tenders.  All in all, a pretty fun day.  Thanks for hosting, reech.

2013-04-07 Shamrock Shuffle 8K (MB)

I ran in the Bank of American Shamrock Shuffle 8K (5 miles) today. My average pace was 9:06/mi. It's pretty slow, but I'm pretty happy that I'm increasing my mileage. A few weeks ago 5 miles would have been much harder for me.  I kept a consistent pace throughout. Some track club participants ran it with a pace under 6:30/mi -- pretty impressive.

OLY training 4/6/2013

Looks like we are pushing back the competition date a bit in order to prepare a little better.  It was going to be April 20 but we are doing May 4 instead.

Saturdays are heavy single days:

Snatch: 30kg x 3, 40kg x 2, 50kg x 2, 60kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 85kg (187lbs) x 1 (5kg PR).

Pretty happy with how this went!  I've been getting under the bar much better, which has really helped me PR the last 2 wks.

C&J: 50kg x 3, 75kg x 2, 85kg x 1, 95kg x 1, 100kg x 1, 105kg x 1, 110kg (242lbs) x 1 (5kg PR).

Good day for me today.  I am getting better at 2 things: 1) getting under the bar and 2) staying more upright so i can properly hip drive.

Front Squat: bar x 10, 10, 135lbs x 5, 225 x 3, 275 x 1, 295 x 1, 315 x 1, 335 x 1 (20lb PR).

I have a lot more leg strength left on these, it's mostly the fact that I have a hard time keeping my torso upright, and when it caves forward I lose the lift.  Front squat should be closer to something like 385.

2013-04-05 Running (MB)

Ran 7 miles @ 6.5mph

Ran 6.5 mph up till 6 miles, then
7.0 mph up to 6.5, then
7.5mph up to 7

OL Thurs + Yoga

BB Gymnastics

1) 7×1 2 Position Snatch (floor - hang) – heaviest possible, rest 60-90 sec.
145-145-145-155-155-165x-165x

2) 7×1 2 Position Clean (floor - hang) + 1 Push Jerk – heaviest
possible, rest 60-90 sec.
165-185-185-185-185-185-185


Went to hot yoga last night, ran out of time for conditioning.


13.5 tomorrow:

4 min AMRAP
15 Barbell Thrusters 100#
15 Chest to Bar Pull-ups

If 90 reps (3 rounds) are completed in under
4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under
8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under
12 minutes, time extends to 16 minutes.

Etc.

This is going to be horrendous. Imagine doing Fran, and then having to
do it again immediately after. Or say sprinting 600-800m, then doing
it again immediately after. Total reps for 3 rounds (15-15-15) is the
same as Fran (21-15-9), but 5# heavier on the thrusters and with C2B
instead of regular pullups. Best Fran time is 3:30 so I think I'm just
going to go as hard as I can in the first 4 min and try to get through
all 3 rounds, even if I have to redline from 3:30-4:00. No point
pacing for 4:00 if I don't get through all 3 rounds.

Looking forward to wrapping up the open and spending a little less
time in the gym and more time outside of the gym, going on bike rides,
running, hiking, backpacking, etc. Got a team competition coming up at
the end of April, not entirely sure how I want to train for that,
might just do outlaw through the competition and then taper off
afterwards. Goal for my next cycle will be to get jacked and tan. I
see a lot of squats, GHD situps, toes to bar, and bronzing in my
future.

Week in review

training highlights:
3x5 squat @ 310
3x5 bench @ 175
3x5 squat @ 315
3x90s planks (going to add 10 lbs on my back and drop it back down to 3x60s, also going to start the same progression on isometric GHD back extension)

I'm a supple and doughy 182 now, still not super concerned with what weight class I end up in at the meet in 2 weeks.  Once my view of my junk starts becoming obscured, however, I'm obliged to reel in my pudginess for pride-related reasons.  Going to get back to eating cleaner, it's been no holds barred on the weekends for awhile now.  I've become intimately familiar with buffalo chicken pizza, double chicken, add bacon.  (Anecdotally, the delivery guy switched pizza places he worked at, and stopped by our house to let us know and to give us some coupons for the new place.  I greet him by his first name when I see him in public.  Such is the state of my weekend nutrition...)  

Klein is coming up tomorrow for a mock meet.  Should be fun.  We gawn run train on mah grill, sahn!  I wish they sold mutton near me like from cartoons, basically a huge bone just swaddled in succulent meat...sigh.  #firstworldproblems

Weds OL

BBG

1) Every 20 seconds for 4 minutes:

1 Clean & Jerk @ 75%
\\ 170# - off 225#

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Clean & Jerk @ 85%
\\ 190#


Strength

HBBS (based off 130129): 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% - rest as needed
\\ Off 290 - felt the best they have in a long time, might be able to
jack up the "1 RM" slowly


Conditioning

1 min ME KBS @ 32/24kg
\\ 18

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
\\ 1 round + 100m run, scaled front squats to 185 from 205, it was a
grind getting all 7 unbroken

*Rest 1 minute.

1 min ME KBS @ 32/24kg
\\ 21

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
\\ 1 round + 100m run

*Rest 1 minute.

1 min ME KBS @ 32/24kg
\\ 18

Tues OL

BBG

1) Every 20 seconds for 4 minutes:

1 Snatch (full) @ 75%
\\ 140lb

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Snatch (full) @ 95%
\\165lb, went 3/8 on this guy


Skill/Midline

1a) 3X25 UB GHD Sit-ups - rest 60 sec.
1b) 3XME Freestanding Handstand Holds - rest 60 sec.
\\ Accumulated 30s in handstand hold
1c) 3X20 Reverse Hypers - med/heavy, rest 60 sec.
\\ 30lb


Conditioning

Subbed DCF Performance WOD - Open WOD from 2011:
5 min AMRAP
165# Clean and Jerk
20 reps - paced too slowly, probably could have done 23 or 24, did 19
reps about a year ago

2013-04-02 Track Club (MB)

Back to sprints now that the weather is somewhat warm.

6 rounds of 800m sprints
Times:
(1)  3:10
(2)  3:19
(3)  3:28
(4)  3:35
(5)  3:36
(6)  3:26

OL Sun

BBG

15 min to establish a 1RM Snatch

Failed 175 a few times - I think my issue is I've been bouncing the
bar off my hips which has led to catching the bar a few inches too far
forward. Talked to another coach at the gym yesterday who just went
through the USAW cert and he said the hip bouncing is likely a result
of my throwing my head back during the second pull (Pyros style,
except not nearly as sweet when it causes you to miss little girl
weights). I guess head back leads to hips forward. So I need to
relearn the second pull sans throwing my head back.


Strength

Front Squat 1x5 80%, 2x3 85%, 3x1 90% - off 290# 1RM, been doing these
consistently for the last few weeks, starting to feel better.


Conditioning

Skipped OL, decided to do Linda:

10-9-8...3-2-1
Deadlift 1.5x BW (250#)
Bench press 1x BW (165#)
Clean .75x BW (125#)

18:51 - never done this rx before, last time I attempted it was a few
years ago, heavily scaled. Bench was the hardest/slowest, cleans were
probably the easiest of the three.