Recent Training July 31 2013

3 weeks until the meet on August 17th!

I've continued to high bar squat, and my most recent workout was 385x5x3.

I hit a PR snatch last Saturday at 97kg (214lbs), which looked a lot cleaner than my 95kg PR a couple of weeks ago.  I'm really hoping to hit 100 at the meet.  That would be effing awesome.  As it currently stands, I think I'm going for a minimum of (90 + 115).  (95 + 120) would be decent, and (100 + 125) would be awesome.

I recently skipped a strength day, and found that my oly work the day after was much better.  This sadly means that I am overtaxing my recovery.  I will probably scale back my strength work to a couple of triples at ~90% of my 1rm, and cut it out the week before the meet.

gold

http://www.youtube.com/watch?feature=player_detailpage&v=BVrjf8GLRK8&t=112

OL Mon

BBG 1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk. 50kg-70-90-100 (220lb) 2) 3X1 @ 90% of max from above - rest 60 sec. 90kg (198lb) Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up. Strength 1) Back squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% - rest 2 minutes. Off 300lb 2) Front squat: 1X5 @ 60%, 70%, 75%, 80% - rest 2 minutes. Off 275lb Conditioning 5 X Run 800m - rest 1:1 3:25 3:19 3:25 3:26 3:17 I'm slow

2013-07-30 Strength (MB)

Warmup: 1K Row

Squat: 205x3x5
Press: 115x3x5
DL: 135x5,185x5,225x2x3 (hamstring rehab)
Plank (center, left, right): 75s x 2
Declined Situps: 15x2
Dips: 10 (PR), 8, 6
Shrugs: 155x3x10
DB French Press: 65x3x10

Hamstring still not feeling too great.
Squats felt pretty solid.
The second 75s plank on my left side was really tough.
Happy with my dip PR.

Weekend Workouts

Sat:

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Skipped last 400m cause I wrote the workout down wrong

22:33

---

Sun:

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Used 1.5 pood kb, gotta start reading the workouts more thoroughly.

25:33 - worked out with a kid who's been doing crossfit for 2 weeks. He finished 3 minutes ahead of me. I'm impressed.

Fri OL

Apologies if the formatting for this is all sorts of screwed up. Found a new boyfriend to do OL with. Kid who's gonna work out with me on the weekends from the Naval Academy in Annapolis. Solid technique, way stronger than me. Working off of 405lb for his squats. Nice to be able to chase someone.

BBG Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets - rest as needed. \\ Snatch from hang (knee) with straps: 40kg/88lb-60/132-70/154, then 70-70(x3rd)-70 2. Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets - rest as needed. \\ Clean & Jerk from hang (knee): 50kg/110lb-70/154-90/198-100/220, then 90-90-90 Strength 1) HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% \\ Squats are feeling money, getting into a good groove on the descent where I don't have to think as much about what my hips/knees are doing. 2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% - rest 60 sec. 2b) 4X8 Close Grip Bench Press (hands 12" apart) - heavier than last week, rest 60 sec. Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work). \\ 155lb-145-145 (right shoulder doesn't feel great on bench still) 3a) 3X5 Strict Weighted Pullups – heaviest possible, rest 60 sec. \\ 45lb-55-55 3b) 3X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO \\ 10lb-10-10

Thurs OL

BBG

1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
\\ 60kg-70x-70x (failed second rep on both, shoulders still internally
rotated at the catch, need more mobility work)


2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
\\ 60kg-70-80x (second rep was squat clean)


3) 12 minutes to work to a heavy but not maximal Jerk triple (from
rack or blocks).
\\ 40kg-60-90-100 (from blocks) - getting more comfortable handling 100kg


4a) 5X2 Pause Clean First Pull (5 sec. pause at knee) - heaviest
possible, rest 60 sec.
\\ 110kgx5

4b) 5X5 Push Press - heaviest possible, rest 60 sec.
\\ 60kgx5 (have a little more in me but don't want to push the shoulder)


Conditioning

Row 2k for time.
\\Skipped, ran out of time

Crushka

 Hey bros,

I did some heavy snatches last night.  Worked up to 145 lbs.  Took a couple shots at 165 lbs.  I know I have it in me.  Then did some technique work on the clean and jerk.  Benching today with some curlz at lunch.  Hi-Bar squatting tomorrow 3x5@ 270 lbs with some clean deadlift work, as well. 

Checkout the two links below.  The podcast is pretty lengthy but hearing Jon North and Donny Shankle's views on training, programming, and how to get better at the lifts is especially interesting.  They get pretty heated when they talk about the detriment of low-bar back squatting to oly lifting.  The Danny Lehr video made me want to get under the bar pretty bad...awesome video. 

Interesting podcast between Jon North and Donny Shankle:  http://www.youtube.com/watch?v=bvsxaQA4QVQ

Inspiring video of Danny Lehr trying to get a snatch: http://www.youtube.com/watch?v=FXd5ZXVQNlU

2013-07-26 Strength (MB)

Warmup: 1K Row

Squat: 200x3x5
Bench: 175x3x5
DL: 185x1x5, 205x1x5 (still rehabing the hammy)
Plank (center, left, right): 60s x 2
Declined Situps: 15x2
Pullups: 6,6,5
Bent Row: 140x3x5
Curlz: 70x3x10

Recent Strength and Oly work

I've been squatting high bar for the last 2 weeks.  Starting to get used to it.  I'm up to 380 x 5 x 3.

Oly has not gone that great since last week.  I barely managed 90kg snatch and 110kg C&J on saturday, and needed straps for the 90 :(:(

I've also been benching without an arch.  It actually does feel like I'm using a lot more musculature which is cool.  I'm up to 230 x 5 x 3 on that, and it hasn't been that difficult.

2013-07-24 Strength (MB)

Warmup: 1K row

Squat: 195x3x5
Press: 110x3x5
DL: 225x1x2,185x1x5 (had some hamstring pain with my 225 warmup, dropped down to 185)
Plank: 60s x 2
Declined Situps: 15x2
Dips: 8,8,6
Shrugs: 150x3x10
DB French Press: 60x3x10

OL Tues

BBG

1) 15 minutes to establish a 2RM Pause Clean & Jerk (pause three
counts at the bottom of the knee)

Note: Reps do not need to be touch and go; however, re-grip should
happen immediately. Make sure to pause for three full counts (3
seconds) each rep.

\\ 70kg-80-90x-84.6 - should be able to hit 90 next time

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 - rest 90 sec.

\\ 76kg


Strength

1) HBBS – rest as needed
1x10 170lb/77kg (60%)
1x8 185/84 (65%)
1x6 200/91 (70%)
1x6 215/98 (75%)
1x6 230/105 (80%)

2) Front Squat – rest 90 sec.
1x5 165/75 (60%)
1x5 195/89 (70%)
2x5 205/93 (75%)


Conditioning

15 minutes max distance Sled Drag 135/90#.

Every 3 minutes, beginning at 3:00, 20 Burpees (basically, drop
wherever you are).

*Notes: This should be a forward facing, marching style drag.

\\ 900m - 105#, skipped burpees - didn't need to do burpees in the
middle of the street on glass/rocks

2013-07-22 Strength (MB)

Warmup: 1K row.

Squat: 190x3x5
Bench: 170x3x5
DL: Skipped due to pulling my hamstring playing kickball.
Pull-ups: 6,4,4
Plank: 60s x 2
Declined Situps: 15x2
Bent Row: 135x3x5
Curlz: 70x3x10

OL Friday

BBG

1) Snatch from Blocks @ Power Position: Take 10 minutes to work up to
a heavy triple (no misses), then repeat for three sets – rest as
needed.

40kg - shoulder rotation is still shit, thinking maybe I need to
practice overhead squats with a barbell/PVC pipe for a while until I
can OHS with externally rotated shoulders without it feel like I'm
ripping them out of the sockets.

2) Clean & Jerk from Blocks @ Power Position (same position as Snatch:
Take 10 minutes to work up to a heavy double (no misses), then repeat
for three sets – rest as needed.

74.6kg


Strength

1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible,
rest 60 sec.

135lb-145-150-150

Notes: There are four sets of both FS and BP, these should be
performed alternating (as usual with A/B work).


3a) 3XME Strict Pullups – rest 60 sec.

13-13-9

3b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count
back down, rest 60 sec. (no swing, start from a position parallel to
the floor)

5lb

meathead day yo

1x5 deadlift @ 365, no belt
bench: 3x5@175, 1x5@175 with SS, 2xME @ 195 with SS (5-4)
dips: 2x10@+25, 1x10@BW
pullups: 3x10@BW
pendlay row: 3x5 @ 155
planks: 3x60s @ +35 (PR)
cable pec flies: 3x8 @ 25 (god, machine weights are so arbitrary)
cable tri pulldown: 3x8 @ 57.5
BB curlz: 3x8 @ 70

Thursday oly shiz

snatch grip sots press: 3x3 @ something like 65-75 lbs
snatch, starting above the knee: 3x3@75, 5x2@95
snatch pulls: 3x2@165
front squat: 4@155, 5x3@185
RDLs: 4x5@185, 2x10@45 w/ toes hanging off the edge of the box, ultra slow for stretch out

snatch feels like its coming along, feeling more natural, sots press was way hard, it would always come back down onto my neck and not onto my traps, front squats are way harder without a belt, my rack position needs work so i can front squat without the weight rolling onto my hands when my back gets tired of being squeezed in extension.

2013-07-18 Strength (MB)

Posting 3 days worth here.

Squat: (175,180,185)x3x5
Press: (100,105)x3x5
Bench: 165x3x5
DL: (250,260,270)x1x5
Dips: (7,6,5);(8,6,6)
Pullups: 5,4,4
Shrugs: (135,145)x3x10
DB French Press: (50,55)x3x10
Curlz: 70x3x10
Planks (center, left, right): 60sx2 (every day)
Declined Situps: 15x2 (every day)

OL Weds

Started the 12 week Hatch squat program. Only squat twice a week,
which will make it easier for me to get all the squats in during the
week even if I can't get all 5 Outlaw workouts in. I like that we will
do HBBS and FS in the same session. My priority over the next 12 weeks
will be to complete the prescribed squat programming over oly lifting
+ conditioning. Going off 95% of 1RM (300 HBBS, 290 FS) for the first
week or two, then I'll re-evaluate.

"It was developed specifically for Olympic lifters, and features 2
days each week for 12 weeks, of 4-6 sets of High-bar back squats,
followed by 4 or 5 sets of Front squats. It progresses from high
volume to high intensity, with a progressive drop in total tonnage
each week."


BBG
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang,
Hip, Jerk)
70kg-80-90-100x (failed third clean)

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max
from #1 – rest 90 sec.
84.6kg


Strength
1) HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.

2) Front Squat: 1X5@60%, 3X5@70% – rest 90 sec.


Conditioning
20 minutes max distance Sled Drag 135/90#.
*Notes: This should be a forward facing, marching style drag.
1,137m - scaled to 90#, this was about as pleasant as it sounded while
it was 95 degrees outside

Oly Weds

4x3 klokov press @ 105
snatch: 1x3@65%, 3x2@75%, 2x2@80%, 3x2@90% (going off a 135 max)
snatch pull: 3x3@90% (used 155 here)
behind neck push jerk: 2x2@95#, 2x3@115#, 3x2@135#
lateral box stepups (~30"): 4x5 each leg @ 25#
good mornings: 4x5 @ 115#

legs were smoked from HBBS yesterday, might revise schedule.

High bar back squat (thigh tar, sack snot?)

Glad I could come up with some euphemisms for ejaculate that rhymed nicely for you guys...

5x5 HBBS @ 225
3x5 press @ 125 (fail: did 2 push presses for each missed rep, just the last ones of sets 2 and 3)
3x70s plank @ +25
4x10 dips @ +20

Probably will step that HBBS up to 245 next time (Saturday).

Met more coaches tonight.  Everyone is really nice.  Wish I had a place like this convenient to me back home.  My oly coach was coaching this girl with absolutely jacked southern regions.  OMFG, I had 5 points of contact with the ground while I was planking.  And almost got thigh tar all over the dumbbell I was scissoring during dips.  The snatch setup is really a lovely thing to observe from 6 o'clock.

In case anyone was wondering, 400% of standard is about the maximum amount of meat one can add to a salad at Charley's Grill.  Beyond that and the lid will NOT close.

Oly/Strength Program

Since Yang and Ricci just posted similar oly/strength programs, I thought I'd share mine (courtesy 70sbig, c. 2010, and a discussion with Cara Heads). 

 

On press and bench, I plan to start a LP at around 80% of where I left off from my previous LP.  On hi-bar back squat and (snatch/clean grip) deadlift, this will be my first LP so I plan to start off at/around my 10 rep max for both of these lifts. 

 

Monday:

Clean and Jerk heavy

Snatch for sets across

Tuesday:

Squat

Press

Chin-Ups

Wednesday:

Off

Thursday:

Snatch Heavy

Clean and Jerk singles across

Friday:

Squat

Bench

Snatch/Clean Grip Deadlift (alternate grip each week)

 

For sets across for snatch, it'd look like between 10-15 reps every minute, on the minute.  For sets across c+j, every two minutes one rep, for 10 reps.  Heavy snatch/c+j would be either five singles across, or just working up to a heavy single, ideally increasing the single each week.  Note, from my conversation with Cara, I have to "earn" the right to go heavy, by  doing medium weight with proper/decent technique. 

I think the benefit of this would be that I get to keep increasing my strength in the "slow lifts" while getting Cara's expertise on the oly lifts each Monday (and working on my own each Thursday).  On Mondays, for example, Cara programs some warm-up/technique exercises to prepare for the workout , and then I start moving up the weight and working on the full lifts.

 

Yesterday, I pr'd my squat snatch at 155 lbs.  It felt really solid, and I think I could've added more weight.

 

Welcome your thoughts on this.  Also worth mentioning I plan to curl all day errday at my desk job. 

My very first olympic sesh!

Worked on snatch, just did a progression, felt pretty sweet by the end.  Worked up to 115 for some triples.  I pretty much just power snatch, so I need to work on getting under the bar for when shit gets heavy.

She noted that my upper back was relatively weak, so she had me klokov pressing.  Got so excited I almost popped wood when she was describing how to press.

Ended with some reverse hypers and hanging from a pullup bar for spinal decompression.  I started cramping in my right toes hardcore so that was enough for today.  She prescribed some mobility stuff and in addition I'm self-medicating with a triple meat salad and an XXL grilled stuffed burrito.

I'll be doing an olympic session for 1.5ish hours mondays, wednesdays, and thursdays for the next 3.5 weeks.  I plan to squat and bench fridays, and press on tuesday or saturday maybe.  Thoughts on how to integrate my shit in with hers (giggity)?

Going to work one heavy HBBS session in per week and hopefully one each of bench and press per week.  Maybe some CFFB metcons here or there because I literally have nothing else to do but get shredded and tan.

Recent lifting

OL:

On saturday I got a 95KG snatch for a 2.5KG pr, and a 120KG C&J for a 5KG pr.  Was very happy with this!

Strength:

Squatted 440 for 4 which was dece, but then I got 445 for 2 the week after.  Was pissed about that.  Since then I actually decided to start squatting high bar to see how it goes.  I'm currently LPing it and am at about 370lbs for 3x5.  It's still very easy because my high bar is actually not too different from my lowbar due to my short legs.  The idea is that high bar involves more musculature in the quads but low bar gives better leverages.  I will switch back to low bar a few weeks out from comp is the idea.  I am going to do the same with my bench (no arching) to involve more musculature, then switch to arching a few weeks out from comp.

I pressed 175 for 3 yesterday which is ok.

needs more time with captains of crush

http://vimeo.com/70328231#at=0

Weds DCF

Deload week over at the Outlaw Way so I decided to test my deadlift
since I haven't maxed out in several years.

Strength:

1RM Deadlift
135lb-185-225-275-315-365-405(PR)-425(PR) - still 70lb away from 3x BW
deadlift, lame.


Conditioning:

4 rounds for time
5 Deadlifts (70%) 295lb
10 Burpees

2:50

2013-07-10 Strength (MB)

Warmup: 1K row. Time: 3:57

Squat: 170x3x5
Bench: 160x3x5
DL: 250x1x4
Pull-ups: 5,4,4
Planks: 60sx2
Declined Situps: 15x2

Felt weak this morning.

OL Tues

BBG

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after
warmup lifts), rest as needed between attempts. The goal is no misses.

100kg - 90kg felt great, 100 felt like shit so I stopped there

2) EMOM for 5 minutes - 1 Clean & Jerk @ 85-90% of max from #1

90kg

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) -
heaviest possible, rest 60 sec.

185lb - these were hard

3b) 3X5 Push Press - heaviest possible, rest 60 sec.

50kg - trying not to push the right shoulder too hard



Conditioning

For time:

5 rounds of "Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

-then-

15 Hang Power Snatches 155/105#

Subbed 15 powerclean + push jerk at 155#, tried snatches at 95# and
the shoulder didn't feel good doing multiple reps

-then-

5 rounds of "Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

11:45 - just realized this said HR push ups, which I didnt do

OL Mon

BBG

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

40kg (First time testing the waters with the snatch in a few months, took it real easy, shoulders not 100% but getting better)

2) EMOM for 5 minutes - 1 Snatch @ 90% of max from #1

40kg

3a) 3X5 Snatch First Pulls (3 second pause at the knees) - heaviest possible, rest 60 sec.

90kg-90-90

3b) 3X5 Non-Heaving Drop Snatch - heaviest possible, rest 60 sec.

40kg-40-40

Conditioning

For total reps:

2:00 ME Double Unders (150 - did 100 unbroken in 60 seconds)

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB - do not gameplan) (60)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB - do not gameplan) (52)

Then (no rest)-

2:00 ME Double-Unders (87)

Total: 349

my weightlfting meet video!

Finally found it!

Snatch:

Attempt 1:
http://www.youtube.com/watch?feature=player_detailpage&v=gp2xcdnHOAQ#t=2020s

Attempt 2:
http://www.youtube.com/watch?feature=player_detailpage&v=gp2xcdnHOAQ#t=2447s

Attempt 3:
http://www.youtube.com/watch?feature=player_detailpage&v=gp2xcdnHOAQ#t=2571s

C&J:
I can't find the damn C&J videos.  Will post here later if I do.

TM intensity day 7-1-2013

Squat 440lbs 1x5 -> got 4.  Rep 4 I got out of the groove and wasted a ton of energy getting that rep, so rep 5 I got pinned.

Press 170lbs 1x5 -> got 3.  Didn't feel strong enough.

Pullups and then curlz.  Even the curlz felt heavy.

Turrible day.  I think that I didn't properly recover this past week.  Will try this weight again next week.