OL Fri

BBG Compare to 130802. 1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed. 60kg/132lb 2. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed. 90kg/198lb  Strength 1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% - rest 2:00 Off 300lb 4x210 4x225 4x240 4x255 2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec. Off 280lb 5x170 5x180 5x195 5x195 2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec. 165lb-185-185-185 Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work). 3a) 3X8 Strict Weighted Pullups – heaviest possible, rest 60 sec. 26lb-31-33.5(PR) 3b) 3X8 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 5lb-10-15(PR)

half CFFB, half brobuilding

10 min speed bag work

CFFB 083013 CSWOD:
3RM power clean (195; in chucks and no option to bail on the bar, think I have more here)

3x8 bench press at max speed @ 135
3x5 skullcrushers @ 80

Strong is the New STFU

Light reading curated by the folks at Outlaw

http://adamnsmarimba.wordpress.com/2013/08/27/strong-is-the-new-shut-the-fuck-up/

http://www.jtsstrength.com/articles/2013/08/28/the-not-so-evils-of-high-rep-weightlifting/

OL Thurs

BBG Compare 1-3 to 130731. 1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch. 75kg/165lb (PR) 2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean. 95kg/210lb (PR) 3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack). 80kg (right shoulder not 100%, my PP PR is around 100kg so I should theoretically be doing 90+ on this complex) 4a) 5x3 One-Stop Clean Pull (3 count pause at bottom of knee) @ 100%-110% of max Clean - rest 60 sec. 105kgx5, this was hard, 100%+ would have been 120kg+ 4b) 5x5 Pressing Snatch Balance - heaviest possible, rest 60 sec. 40kgx5 (right shoulder not 100%) Conditioning 5 rounds for total working time of: 3 Muscle-Ups Row 300m (all out - no gaming for MU) 3 Muscle-Ups Rest 1:00 after each round. This was a clusterfuck, failed my first muscle up after the row in the first round, going all out on the row didn't work out so well. After hanging out for a few moments I did one muscle up. Decided to scale to 1 muscle up after the row. After 2 rounds I scaled the first round of muscle ups to 2.

CFFB

CSWOD

5RM front squat (225)
1-1-1-1-1 press (135-140-145-150-155; PR)
5RM chins (+30)

Work has been relatively stressful, my head is not in game this week. Forgot a ME set of front squats @ 80%. No time for conditioning. Sigh.  15 lb PR on press though, only 15 lbs shy of BW.

Training Cycle 8-26-13 to 12-14-13

So I increased my oly work with my coach from 3 to 5 days a week.  Basically I won't be doing any strength work on my own and everything will be planned by my coach.

The next meet I will be in is on Dec 14, 2013, so that gives us a 16 week cycle.  I think, as usual, the cycle will begin by focusing on strength with reasonably light technique work, and will progress to more heavy snatches and C&Js later.

This week (today will suck big time):

Week 1

--------------------------
Monday
  

    - H Mu Sn (kn) - 60% x 3 x 3

    - 2-position clean (floor, Hip) + J (1+1+2) - 60% x 4 sets

     
           
--------------------------
Tuesday

    - B Sq - 83% x 3 x 5

    - Sn DL - 110% (of snatch) x 3 x 3

    - P P - 80% x 5 x 5

    - Pull-ups – Max reps x 2

    - Weighted sit-ups - 3 x 10

    
           
--------------------------
Wednesday
 

    - P Sn - 75% x 2 x 3

    - Sn Bal - heavy single; 80% x 2 x 2

           
--------------------------
Thursday
 

    - F Sq - (70% x 3, 75% x 2, 80% x 1) x 3

    - Sn Pu - 100% (of snatch) x 3 x 3

    - Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single

   
--------------------------
Friday
 

    REST
     
           
--------------------------
Saturday
 

    - Sn - heavy single

    - C & J - heavy single

    - B Sq - heavy single

    - Ab wheel - 3 x 15

CFFB 082713: a day of failure

CSWOD

Set new 5RM deadlift (415; fail: 3)
3x20 supine ring rows (subbed smith machine bar rows)

DWOD

AMRAP, 8 min:
5 power clean + push press @ 155 (scaled to 115)
5 ring dips (subbed bar dips)

4 rounds.  Cranked through 3 rounds in the first 4 min, then fell into a lump on the floor and blinked and there was only a minute left so I did one more round.  Blew my load so hard, so quick.  I have brought shame upon my family. 

OL Mon

BBG Compare 1 & 2 to 130730. 1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk. 105kg (232lb) (PR) 2) 3X1 @ 90% of max from above – rest 60 sec. 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. 95kg (210lb) Strength 1) HBBS: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed. Off 300lb, did a double at 300lb (PR)...cause I could 2) Front Squat: 1X5@65%, 1X4 @ 75%, 80%, 85% – rest 2 minutes. Off 275lb Conditioning 3 rounds for time of: 15 Deficit HSPU 6/4" 25 Pullups 75 Double-Unders 12:48 - no deficit on HSPU (15; 8-4-3; 5-5-5), pull-ups on fat bar (15-10; 13-7-5; 11-7-7)

CFFB 082613

CSWOD

3 rounds:
ME bench press @ 225 (scaled to 155) (8-8-7)
pullups @ BW (10-10-9)

DWOD

8 rounds, 2 min rest between rounds:
3 squats @ 80% 1RM (255)
25 yd sprint (subbed 5 burpees)

Chalking up today's poor performance and general ass-draggery to an intoxicant fueled weekend.  Slept 11 hours last night, feel like I could do that again...I think I may.

CFFB 082313

CSWOD

3RM weighted pullups (+50)
1xME pullups @ bw (13)

DWOD

Erry minute, for fitteen minutes:
2 power cleans @ heavy as possible
10 double unders (subbed 30 singles)

This was challenging because I was on our back patio and the barbell kept rolling away and the jump rope would get caught on shit.  Otherwise like this workout for a mid intensity endeavor.  Used 165 for the power cleans.

Tommy Kono Open Videos

Snatch:

Clean and Jerk:

OL Thurs

BBG Compare 1-3 to 130724. 1) 12 minutes to establish a 3rm Hang Power Snatch (from hips). 40kg-60-70(x3)-70 (154lb) (PR) 2) 12 minutes to establish a 3rm Hang Power Clean (from hips). 50-70-80-86 (190lb) (x3, squat clean) 3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks). 70-90-101 (223lb) (PR) 4a) 5X2 Pause Clean Pull (pause 3 counts at the bottom of the knee) – heaviest possible, rest 60 sec. 90-100-100-100-100 (220lb) 4b) 5X5 Behind the Neck Push Press – heaviest possible, rest 60 sec. 5x50kg (110lb) (right shoulder not feeling great) Conditioning 100 Burpees for time. *Every two minutes (beginning at 0:00): 3 Rope Climbs 15' DNF - 80 reps, 21 rope climbs, self imposed 12:00 time cap

Back To Work

Did some strength work yesterday:

HBBS: 375lbs 5x5
Press: 155lbs 1x5, 145lbs 4x5.  <-- this shit.  I've been here for like 2 thousand years.  I am starting to believe that for upper body pressing you just need tons more volume than just 5x5.

As for olympic lifting, we're going pretty light this week with some complexes.

CFFB 082213

CSWOD

2RM front squat (255)
3x2 front squat @ 90% of 2RM (225)
2RM press (145)
2xME press @ 80% of 2RM (115; 9-6)

DWOD

10 min AMRAP:
100yd sprint
15 hollow rocks

Skipping this because my abs are super sore from knees to elbows. I'll do the Saturday wod as pennance.

GREYSKULL AK (8/21/2013)

Throughout Day: Frequency Method 

• push-ups 6x20 reps
• chin-ups 6x5 reps

Lunch: Weight Training

• Bench Press 2x5, 1x5+ @ 185 lbs (weight reset from .9 of 205 lbs) - 15 reps
• EZ curl bar curl 2x10-15 reps
• 1x15 reps @50 lbs
• 1x15 reps @70 lbs
• Burpee workout (VC #1) 3x13 reps in 39 seconds, 1 min rest  (33, 34, 35 seconds)

PM: Weight Training

• Deadlift 1x5+ @ 260 lbs (add 5 lbs) - 10 reps
• High Intensity Conditioning:
• 8 minutes:
• EMOTM 5 Ball Slams (40 lbs)
• FROTM AMRAP KB Swings
• 102 reps

CFFB 082013

CSWOD

2RM deadlift (445)
3xME handstand holds (against wall) (~35s-33s-30s)

DWOD

5 rounds, 2 min each, 1 min rest betwixt:
4 power cleans @ 185 (scaled to 135)
ME ball slams (subbed knees to elbows)

Got 75 knees to elbows (15-15-15-15-15)

Tommy Kono Open Meet Report 8/17/2013

I actually wasn't really planning to try that hard for this one.  I really wanted to squat/pull 500 at the backyard meet of the century in November, so I wanted to focus my attention on strength training.  My coach was ok with it, but wanted me to compete in the Tommy Kono Open regardless, just to get more competition experience.

I. Prep

It was basically same old same old.  I focused on strength primarily during the first couple of months, and had PRs of 435 x 4 and 440 x 3 in the squat.  At that point, I decided to switch to high bar, and had PR there of 425 x 3.  Meanwhile I continued to do weightlifting work, and a typical week would be:

Tuesday:

Snatch or snatch complex

Snatch pull

Snatch balance or snatch deadlift

Thursday:

Clean and Jerk or complex

Clean pull

Clean deadlift

Saturday:

Work up to a heavy snatch single

Work up to a heavy C&J single

Front squat 3x3.

A week before the meet, I weighed in the mornings at around 207.4, which is dangerously close to the limit.  I low carb'd for a couple days before the meet, and on Friday morning I was at 205.  The morning of the meet I weighed in at 207, which was scary (probably due to me stuffing my face the night before).  I therefore didn't eat or drink anything until the weigh-in, where I ended up at 93kg (205lbs).  I then proceeded to eat a premium chicken wrap, 20 piece chicken nuggets, 2 mcdoubles, and a filet o fish.

II. Competition

We started 1 hour late because the session before had like 30 girls in it.

Snatch:

90kg (make): this one was hilariously bad.  It's something that I'm hitting pretty easily during training, but I got nervous/jittery and I didn't take enough time to set up, so it was like way forward.  I didn't want to miss my first snatch though so I chased it like crazy (almost fell off the giant ass platform), and managed to lock it out.

95kg (make): pretty routine now that I've calmed down.

100kg (make): again, not too bad.  This is 2kg below my PR, but I didn't want to go for 103 for fear of failing.

C&J:

115kg (make): pretty decent.

120kg (make): same as the first.

125kg (make): Ok so this one was sketchy.  The clean wasn't bad, but I didn't quite get under it enough, so I personally felt like it was a press-out.  My teammates thought the same.  HOWEVER they gave it to me on a 2 to 1 decision so *shrug*.

Overall I was very very happy with the results.  I went 6/6, got a C&J PR, and beat my last competition total by 30kg.

III. Conclusion

Ironically, I no longer care that much about squatting 500 at the backyard meet.  I will go to the meet for sure, to see the monsters (Stan Efferding, Dan Green, the Lilibridge brothers, etc) lift, but I most likely won't be competing.  I want to spend more time trying to get better at olympic lifting.  I feel like I'm close to hanging with the big boys (Cal Strength guys) who were around 120/140.  After that, the goal is to make nationals, where the lowest qualifying total was a 287 this year.  If I can improve 30kg every meet, I'll be there in 2 more meets :)

OL Monday

BBG 1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. 90kg (198lb), failed 2nd rep at 100kg 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. 2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec. 82kg (180lb) Strength 1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes (or more if necessary). Off 300lb, 90% and 95% felt solid, focused on taking big breath and holding 2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary). Off 275lb Conditioning Subbed 130819 conditioning: 30-20-10 of: Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12' target) KB Snatch (15l/15r - anyhow) 32/24kg For time. 9:25 - 20#/12', 24kg

CFFB 081913

CSWOD (AM)

Squat 5 RM (275...had more in me)
1 x max reps @ 90% of 5 RM (7 @ 265)
Bench Press 8x3 @ 70% of 1 RM (155; 60 secs rest)

Threw on 1xME @ 205 with slingshot (got 5 with help on the last one)

DWOD (PM)

7 rounds for time:
7 One arm KB power snatch (RT) 2 pood (scaled to 1.5 pd)
7 One arm KB power snatch (LT) 2 pood (scaled to 1.5 pd)
7 Strict pull ups

...i gotta stop using my cell phone as a timer...screwed up again.  Guessing around 9 min.

2013-08-18 Strength (MB)

Squat: 240x3x5

Bench: 195x3x5 (PR)

Power Clean: 155x5x3

Squat felt strong today. Nice to see a bench PR on this new round of SS before having to deload. Need to start bringing chalk for PC and DL. Solid day.

2013-08-16 Strength (MB)

Squat: 235x3x5
Press: 130x3x5
DL: 280x1x5

Will likely fail on press at 135. Squat is slowing down - hope to get to 250 before deloading.

BBG

Compare to 130719

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.

\\ 70kg (154lb) from high hang instead of blocks

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

\\ 90kg (198lb) from high hang


Strength

1) HBBS: 1X6@65%, 1X6@75%, 2X6@80%

\\ off 300lb

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

\\ off 275lb

2b) 4X3 Close Grip Bench Press (hands 12" apart) - heaviest possible,
rest 60 sec.

\\ 165lb-175-185-185 shoulder still not 100%, I can do a million
push-ups though with no problem. Been doing at least 5x20 everyday.

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

3a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.

\\ 26lb-26 (ran out of time for last set)

3b) 3X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no
swing, start from a position parallel to the floor)

\\ 10lb-25

CFFB 081613

CSWOD

2RM power clean (185...didn't want to push it with not being able to dump the bar)
3x2 power clean @ 90% of 2RM (used 165)

DWOD

3x10 single-leg alternating bounds
then
5 rounds (rest as needed):
ME handstand pushups (6-6-5-5-4)
ME chins (13-11-10-10-9)

After all that I felt dah pahmp in my arms so good.

CFFB 081513

CSWOD (AM)

2, 2, 2, 2, 2 squat (225, 275, 295, 315, 315)
3RM press (140)
3xME pullups (12-10-7)

I guess the squat was technically a PR for HBBS (I'm going to continue high-barring so I can get work on my anterior lower body strength / get some sweet quads like JC), though I think I have more in me when I'm resting more between sets and such.

140 was my previous 1RM press, so that's cool I guess.  But it was like a year ago, so that sucks.

Pullups need work.  I'll be doing a lot more of them on CFFB programming, so I expect they'll come around soon enough.  #batwings

DWOD (PM)

Adapted today's DWOD to:

Sprint row 200m
20 hang cleans @ 95#
5 sledge strikes
Sprint row 200m
15 hang cleans @ 95#
10 sledge strikes
Sprint row 200m
10 hang cleans @ 95#
15 sledge strikes
Sprint row 200m
5 hang cleans @ 95#
20 sledge strikes
Sprint row 200m

Timer malfunctioned, I have no idea how long that took me.  I'm guessing in the 8 minute range.  200m rows were all around 45 seconds, I didn't really go all out on them.  All sledging unbroken, first three hang cleans broke into two sets.

Training Tuesday and Supple Wednesday

I hit my openers on tuesday.  90kg for snatch and 115kg for C&J.  They didn't feel that hard, but the C&J felt a little off.  Hopefully it will be no issue come comp day.

Wednesday I mobbed like a mofo and did like 5 episodes of mobwod.  I found out that I'm really bad at the super couch stretch.  I can't get my torso upright in that position.  Time to work on it regularly.

Not sure if i mentioned this but over the last month I've been doing a lot of mobilityWOD.  On lazy weekends I'd do like 4-5 in a row, and I would try to do at least 1 per week night.  I'm on wod 45 ish, and just working through all of them.  I feel a noticeable difference in my overhead snatch position (like my shoulders no longer feel impinged, and it used to take a couple of rounds of warmups before I felt good).  It hasn't been as noticeable elsewhere, but I'm excited to see how this affects everything in the coming months.

active rest day

Going to the gym every day now so I'm more shredded wheat and less honey bunches of oats.

Did some mobility work, then rowed a leisurely 2k over 9 min (2:15/500 pace).  Ended with planks: 3x60s @ +45.

OL Mon

BBG (Compare 1 and 2 to 130716)

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang,
Hip, Jerk)

\\ Hit 90kg (198lb), failed 3rd clean at 94.6kg, failed 3rd clean at
100kg on July 16th

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

\\ 81kg (178lb)


Strength

1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes (or more
if necessary).

\\ Completed off 300lb, first day working up to 90% in the cycle

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes
(or more if necessary).

\\ Completed off 275lb


Conditioning

3 rounds for time of:

50 Double-Unders
50' Walking OH Lunges 115/75#
25 Burpees

13:04 - serious midline stability required for the OH lunges

CFFB 081313

Back on the CFFB wagon, collegiate style this time:

3RM deadlift: 425
6x50m sprint row (1 min casual row rest)
8x100m sprint row (2 min casual row rest)
Best 100m time: 17.5s
Overall average pace: 1:28/500m
Total row: ~3500m

2013-08-13 Strength (MB)

Squat: 230x3x5
Bench: 190x3x5
Power Clean: 145x5x3
Pull ups: 7,5,5

Quickie today. Bench was tough. Squats are slowing down significantly.

2013-08-09 Strength (MB)

Forgot to post last Friday.

Squat: 225x3x5
Press: 125x3x5
Deadlift: 270x1x5
Planks: 75sx2
Dips: 9,8,8

Heavy Snatch Day + Meet Plan

Today I snatched:

40kg full + high hang
40kg full + from the knee
60kg
80kg
90kg
95kg
x100kg
100kg (PR)
102kg (PR)

Overall very good day for me.

The meet is in ~1 week, so we planned out openers:

Snatch:
1st: 90-93 kg depending on how warmups feel
2nd: 95-97kg depending on first
3rd: 102-105kg.

C&J:
1st: 115kg
2nd: 120-125kg
3rd: 130kg

Worst case scenario (if I don't bomb out) is a 205kg, best case is 235kg.

Decreasing volume of strength work and OLY meet preparation

Like I said last post, I've been tapering off the strength work.

On Monday I did:

Squat 415lbs x 3, 425lbs x 3.

Bench 235lbs x 3, 245lbs x 3

Yesterday was max C&J day, and I was able to hit a very ugly 122kg (269lbs), and cleaned 125kg (275lbs) but failed the jerk 2 times.

Tomorrow will be max snatch day in which I hope to hit 100kg (which I missed like 12912834293 times on Sunday).  I had it overhead every time, but failed to lock out my elbows.

2013-08-07 Strength (MB)

Warmup: 500m row

Squat: 220x3x5
Bench: 185x3x5
Power Cleans: 135x5x3
Planks (center, left, right): 75s x 2
Declined Situps: 15x2
Pull ups: 8,7,6
Bent Row: 115x3x8
Curlz: 70x3x10

Definitely feeling pretty tired during the day after these workouts. Not sure if it's my sleepy or the volume. Probably both. Added PCs today as a DL substitute.

I know I really trailed off with posting the last two weeks.  Just been doing the standard 3x a week olympic programming and 2-3x a week other shit, mainly bench press and accessory work.  And I discovered the speed bag is really fun.  More of a coordination thing, but it was a fun break type thing on the weekends...do a couple lifts, go hit the speed bag for 15 min, couple more lifts, etc.

Tonight is my last night here, really going to miss the coaching and the gym.  Effed around on my own and did heavy singles.  Snatched 155, cleaned 215.  They were ugly and my catch was way power style; at quarterish squat.  Wanted to hit a BW snatch before I left (I'm probably around 170 right now), but whatevs.  Previous best power clean was 190 I think, previous best snatch was like 95 maybe?  I dunno.  Also PR'd planks, 3x70s @ +45.

Going to start back up with CFFB I think, starting next week.  Powerlifting FTW.

It's Not a Cult, It's Just Fucking High School

http://www.forgingelitesarcasm.com/2011/11/its-not-a-cult-its-just-fucking-high-school.html

2013-08-05 Strength (MB)

Warmup: 500m row

Squat: 215x3x5
Press: 120x3x5
Deadlift: 260x5 (hamstring feeling better)
Planks: 75s x2
Declined Situps: 15x2
Dips: 10,8,6
Shrugs: 160x3x10
DB French Press: 65x3x10

Yang scolded me for doing this much volume. I plan to continue this trend until I consistently stall, then I will scale it down when needed. I understand that some theories contend that this type of programming is suboptimal, but I have no problem finding that out for myself. I like how my body has been responding so far -- gaining weight, gaining strength -- but I do expect some stalling soon.

OL/DCF Sun

OL continued from Sat:

2) 15 minutes to establish a 1RM Clean & Jerk \\ 104.6kg (203lb) - rushed warmup, need to mobilize/warm up more next time Strength 15 minutes to establish a 3RM Front Squat \\ 114.6kg (252lb) - Got at least another 10-15lb in me \\ DCF Conditioning: 10 min AMRAP 15 Power Snatches 75lb 20 Double Unders 5 rounds + 14 Snatches

OL Friday

BBG Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed. 64.6kg (142lb) - did these from the hang at bottom of knee because the blocks we have don't line up well with my limb dimension, I think lifting from the hang is marginally more taxing than from the blocks because you have to do the snatch deadlift then the RDL to get to the hang position. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed. 90kg (198lb) - same as snatch from hang Strength 1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75% Off 300lb 2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec. Off 275lb 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). 3x145lb - rehabbing shoulder 3a) 3XME Strict Weighted Pullups @ 50% of last week's heaviest weight – rest 60 sec. 8-7-7 @26lb 3b) 3X8 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 5lb-0-0 (Failed last rep of first set, hamstrings cramped up)

OL/DCF Sat

Did the first part of OL barbell gymnastics today:

15 mins to establish 1RM Snatch

Worked up to 175lb, missed 185. Haven't maxed out in probably 6 or 7 months, shoulder still not 100%

Skipped 1RM C&J and 3RM Front Squat, tomorrow is an OL rest day so I'll finish the lifts tomorrow

Did a partner WOD with some coaches afterwards:

2k row (partners alternate every 60s)

Then

20 rounds (partners alternate rounds)

5 deadlifts 275lb

15 pushups

200m run

Pushups were easy, should have done hand release. Deadlifts were heavy but unbroken.

2013-08-01 Strength (MB)

Warmup: 1K row

Squat: 210x3x5
Bench: 180x3x5
Deadlift: 135x5,225x5,245x3 (hamstring rehab)
Planks (center, left right): 75s x 2
Declined Situps; 15x2
Pullups: 6,6,5
Bent Row: 115x3x{10,8,8}
Curlz: 70x3x{10,8,8}

Deloaded on bent row so that I can hold the top of the range of motion. Felt like I was cheating before. Hamstring is feeling much better, but still not 100%.

OL Weds

BBG

1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch. \\ 70kg (154lb) - right shoulder didn't feel great, otherwise would have attempted 74.6kg (70kg + 10lb) 2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean. \\ 90kg (198lb) - second and third reps were as low as possible while still qualifying as a power clean so I'd say I maxed that out pretty good 3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack). \\ 80kg (176lb) - again, right shoulder wasn't great, should be able to push press 90kg+ 4a) 5X3 Clean Pull from blocks (bottom of knee) @ 110-115% of 1RM Clean: rest 60 sec. *Make sure to begin the pull by driving with the legs through the heels. \\ 110-120-130kg (286lb) 4b) 5X3 Heaving Snatch Balance - heaviest possible, rest 60 sec. *Make sure to move feet from pulling position to catch position. \\ 40-40-40kg (88lb) - again, right shoulder issues Conditioning 3 rounds for total time of: 9 Deficit HSPU 6/4" 50 KBS 24/16kg 9 Bar Muscle-Ups Rest 1:1 3:43 (HSPU UB; KBS 25-15-10; BMU 2-3-2-1-1) 4:31 (UB; 25-15-10; 3-2-2-1-1) 5:17 (UB; 15-15-15-5; 3-2-1-1-1-1) \\ Subbed no deficit HSPU, limiting factor on BMU was trying not to rip my hands open

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Joshua Chen