OLY training 3/30/13 heavy day

Snatch:

(Based on 75kg max)
65% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1.

Then work up to a heavy single:
68kg x 1, 70kg x 1 (fail), 70kg x 1, 73kg x 1 (fail), 73kg x 1, 76kg x 1, 78kg x 1, 80kg x 1 (big PR).

Very happy about how snatch went.  The main change was that after my 2nd pull, I tried really really hard to get under as fast as possible.

Clean & Jerk:

(Based on 105kg max)
65% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1.

Then work up to a heavy single:
95kg x 1, 98kg x 1, 102kg x 1 (failed 3 times).

C&J really hasn't felt good for me in a couple weeks for some reason.  Today I felt like was a combination of my grip being shot and exhaustion (had to train 2hrs earlier than usual and didn't have time to eat beforehand).

I still have front squats and SLDLs to do later today.

2013-03-30 Running (MB)

Ran 6 miles 6.5mph. Distance PR.

The last .5mi was at 7.5mph.

13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21.
If you complete 21, go on to 24, etc.

92 reps - 2/18 clean and jerks, pretty happy with this, 12 rep
improvement over Thurs, could have sacked up and done another 2 or 3
reps probably. Rich Froning finished 18 clean and jerks and 18 ties to
bar (126 reps).

Sweet

http://www.youtube.com/watch?v=hVTYRjSDyC4&sns=em

Week in review

Got a mild amount of stuff done this week.  Highlights:

3x5 squat @ 335 (fail: 5-5-3)
3x5 bench @ 170
3x5 squat @ 305 (see vid below)

3x90s plank

Tried my hardest to dub some awesome k-pop over the video, but they had nothing for free that I was into.

OL Thurs + 13.4

BB Gymnastics

1) 7×2 Snatch from blocks (just above knee) – heaviest possible, rest
60-90 sec.
\\Subbed 7x2 mid/low hang snatches 145-145-155-165-170x-170x-170x -
got the first rep at 170 then failed the second cause I'm a pussy and
keep losing that shit in front. Never hang snatched 170 though so
we'll call that a PR, I think I can hang snatch 175 or 180.

2) 7×2 Clean from blocks (just above knee) + 1 Push Jerk – heaviest
possible, rest 60-90 sec.

*Notes: Two Cleans from blocks should be performed, then one Push Jerk
after the second Clean.
\\ Subbed 7x2 mid/low hang cleans + 1 push jerk, 7x185, didn't feel
great, a little bit of bouncing off the quads still


Subbed Open WOD 13.4 for Conditioning

7 minutes to complete:
3 clean and jerks 135#
3 toes to bar
6 clean and jerks
6 toes to bar
9 clean and jerks
9 toes to bar
etc.

80 reps - through 5/18 toes to bar, quads were getting fatigued during
round of 15 clean and jerks (makes me wonder if taking creatine would
help on a workout like this?), would have liked to get 90 reps but
pretty happy with the effort considering i did an hour of
weightlifting beforehand, should be able to manage a few more reps on
sat.

2013-03-28 Running (MB)

Ran 4mi at 6.6mph avg

First 3 at 6.5
3 to 3.5 at 7.0
3.5 to 4 at 7.5

OL Weds

BBG

Every 30 seconds for 4 minutes:

1 Clean & Jerk (full) @ 80%
\\ 180#, reset my max to 225#

Then, when the clock hits 5:00-

3:00 to complete:

3 X ME UB (unbroken) Clean & Jerks @ 75%
\\ 170# 3x3, didn't do touch and go, don't see the utility in trying
to string together heavy Clean & Jerks, I'd never do it in a workout,
hell even if the weight's 135# I'd probably still do singles like I
will for 13.4 (more on that later)

*Notes: The ME UB Clean & Jerks are basically UB touch and go reps.
Score is the total of all 3 sets, within the 3:00 cap.


Strength

HBBS (based off 130129): 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest
30 seconds, 3X2 @ 80% – rest 45 seconds.
\\ Reset my max to 290# - these squats where you don't re-rack the bar
between sets are soul crushing. Hard but doable with the reset max.

*Notes: Sets at each percentage should be performed without re-racking
the barbell. Take 2:00 rest between each percentage.


Conditioning

Run/Row 5k

Rowed 5k: 21:04 - 2:06/500m avg. Last 600m sub 2:00, should have held
2:00/500m avg the entire time, wasn't sure how to pace from the start
so erred on the side of too slow.

---

13.4

7 Minute AMRAP:
3 Clean & Jerks (135/95)
3 Toes-to-bar
6 Clean & Jerks (135/95)
6 Toes-to-bar
9 Clean & Jerks (135/95)
9 Toes-to-bar
12 Clean & Jerks (135/95)
12 Toes-to-bar
…

Continue in this fashion as long as you are able.
\\ I will be doing these cleans as singles, combination of C&J and T2B
is going to smoke the grip/forearms

2013-03-27 Running + CrossFit (MB)

Tuesday: Track Club
3 rounds of:
1.5 mile run as fast as you can

My times were around 10:30.

Today: CrossFit
A. Skill
Rope Climbs
Tire Flips

B. Strength
Ring Dips (add weight if needed)
3-3-3-3-3 (no weight)

C. WOD
21-15-9
Deadlift (115#)
Thrust (115#)
Knees-to-Elbow

Time: 15:41

I'm making an effort to do everything Rx that I can. So far, so good. This workout hurt.

hi there

recap:
last thursday i went 3x5 @ 335 lbs.  i got the first set and on the second set i only got 4 reps.  it's pretty demoralizing to fail a set of squats.

on saturday, i did some power cleans working on form at 95 lbs. (5x3) and then i did a metcon of on the minute for 12 minutes, do 115 power cleans x2 plus kb swings for the remainder of the minute. 

monday was passover and i knew i'd have trouble finding the time to get a workout in.  i had a pound of beef for lunch and was feeling really good around 6pm when i normally workout (would've gone for 335 again), but i had to go to the seder.  after eating about another pound of brisket and getting home at 10pm, i worked out until 11.  because of the time etc., i decided to just reset dropping ~10% off my previous squat day and doing 3x5 @ 300 lbs.  without doing much of a warmup, it felt pretty easy.  then i pressed 3x5@ 140 lbs. 

something to open up to the group...my shoulders have been hurting pretty bad after every set of low bar squats.  i do a pretty decent amount of mobility on my shoulders and feel like i might benefit from trying high bar.  i don't want to give up on the low bar yet, but is it possible i don't have the bar resting on my back enough and that i'm using my shoulders too much to keep the weight of the bar up?  that's what i think may be happening.  i'll try to have more tilt in my torso, but any other ideas?

also i got knee wraps.  i likey.

Sun OL

BBG

3 attempts to establish a 1RM Snatch. 165x-165x-165x - we'll call this
an off day

3 attempts to establish a 1RM Clean & Jerk. 205 - felt pretty good,
probably go up to 215-220 next time

*Rest as needed between all attempts.


Strength

Front Squats: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 75 sec. Off 290#
1RM, finished all my sets/reps, which is better than I can say for the
back squat days.


Conditioning

For time:

Row 2k
50 Pistols (alternating legs)
30 Hang Cleans (any style) 225/135#

*15 minute time cap.

Regionals workout from last year. Got 2 Cleans in, scaled to 185#.
Finished the pistols with a minute left and deadlifted the bar and
then dropped it cause it felt like 350#. Then sacked up and did 2.

Sitting pretty in like 500th place in the Open right now. In the Mid
Atlantic region. Gonna go ahead and say things might have gotten a
little more competitive this year. Goal going in was top 100...so
we'll see how things look after these next two weeks.

2013-03-24 CrossFit (MB)

13.3
12 min AMRAP:
150 Wall Balls (20#)
90 Double Unders
30 Muscle ups

Finished the wall balls in 8:45 and struggled with double unders for the remaining 3 minutes. I only got 15 DUs, so I ended up 165.

13.3

12 min AMRAP

150 Wall Balls

90 Double Unders

30 Muscle Ups

250 reps (10 Muscle Ups)

Pretty happy with this, was shooting for 10+ going in. Only managed 1 last year.

2013-03-23 Running (MB)

5mi at 6.6mph.

First 4 miles were at 6.5mph, last mile was at 7.5mph.
Most I've ever run on a treadmill.

Week in review

Highlights: 
3x5 squat @ 330 (PR)
3x5 press @ 125
3x5 squat @ 335 (fail)
3x5 bench @ 165
Bunch of mobility and accessory stuff

Trying again for 335 on Monday. I should be able to get it, 330 didn't feel so bad.  Also, switching to flats for deadlifting.  Want to try that out.

42 things

i assume some of you have read this already, but in case you haven't,
42 things john welbourn has learned coming into 2013:

http://talktomejohnnie.com/aggressive/42-things-i-learned-leading-up-to-2013

some of my favs:

1. Know what you are training for.
We often sat at the seminars and my gym, "What are you training?" This
translate into, you need a goal, a destination for your journey.
Without you are left to wander, and this site is not called Kung Fu
and you are not Caine. Pick a goal, chart a course, keep your head
down and don't come up for air until you meet it.

5. Don't fall prey to the Secret Squirrel Program.
This is what happens when late at night while scanning the internet
you decided to hybrid CrossFit Football's strength WOD with CFE's
running 2 days a week with CrossFit's hero WODs and Outlaw's Olympic
programming just for good measure. All the while doing 23 hours a day
of ketogenic interment fasting. If you think this secret squirrel
program will help you become the fittest man on the planet you are
delusional. All that will happen is you become a massive ball of
injury, end up doing nothing but Mobility WOD for 2 years with the
testosterone levels of a 14-year-old eunuch.

40. Move the bar as fast as possible.
When lifting weights, you should move the bar as fast as you can at
all times. Think compensatory acceleration. If you have never head the
term "compensatory acceleration", go google it now. I will wait. Slow
reps are akin to the splinters in your ass from sitting on the bench
watching the explosive guys play. The only thing moving slow did, was
make me slow. Fuck slow.

OL BBG + 13.3 Prep

BB Gymnastics

1) 7×2 Vertical Snatch from blocks (at hip) – heaviest possible, rest
60-90 sec.
Subbed 7x2 High Hang Snatch - up to 155# (haven't done High Hang
Snatch doubles very much but I know I've never done 155# for a double
so I'm calling it a PR since I haven't had one in a while)

2) 7×2 Vertical Clean from blocks (at hip) + 1 Push Jerk – heaviest
possible, rest 60-90 sec.
Subbed 7x2 High Hang Clean + 1 Push Jerk - up to 185# (High Hang
Cleans are awkward)


Subbed DCF WOD 130321 - 13.3 Prep for OL Conditioning

FYI, Open WOD 13.3 is:

12 min AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups

So we did the following:

20 minutes of VMO and internal rotation mobility
10 minutes of Muscle Up practice

Then with a continuous clock

4 Rounds:
30s Wall Balls
30s Rest

4 Rounds:
30s Double Unders
30s Rest

10 min OTM:
Even minutes: 5 Wall Balls + 10 Double Unders
Odd minutes: 3 Muscle Ups


13.3 is a repeat of 12.4 from last year. I got 1 Muscle Up last year -
shooting for 10 this year.

2013-03-21 Running (MB)

3mi at 7mph

4.5 weeks until PL meet

We're four and a half weeks out until the Equinox Open powerlifting meet.  I'm feeling pretty good about all my lifts and feel like I'm pretty much on track to be capable of reaching my 1080 lb. target set 5 weeks ago.  Honestly, the hardest part about the program is force-feeding myself food all the time -- kinda shocking since eating has always come natural for me.  Last time I weighed myself I was 215.5 lbs.

Squat 3x5 is at 330 lbs. -- I'm going for 335 lb tonight.
Bench 3x5 at 215 lbs. -- going for 220 lb at lunch...might stall here.  Last rep at 215 was heroic.  We shall see.
Deadlift 5rm at 375 lbs.  -- I tried 375 at the gym last week and the bar slipped out of my hands on the last rep causing a ruckus and the gym attendant to give me a warning about how the Department of Commerce Library is directly below the gym.  Subsequently ordered gym chalk, per reechee's recommendation, and successfully pulled 375 lbs. on Tuesday. 

With 4.5 weeks until the meet (and 3.5 weeks of doing linear progression before pulling back and resting the week prior to the meet), I expect/hope to get to 365 lbs. on my squat, 235 lbs. on my bench, and 405 lbs. on my deadlift. 

Reechee, let's start planning what we're doing the weekend before the meet and whether we're gonna do a mock-meet.

OL/DCF Weds

BBG

1) EMOM for 5 minutes:

2 Clean & Jerks (full) @ 75%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Clean & Jerks (full) @ 75%

*Score is total reps completed in 7 minutes. There are only 2 attempts
allowed during the EMOM portion. The goal is to test consistency of
technique and repeatability under load.

15 reps at 185# in 7 minutes


Strength

HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

Off 310# - started the first set at around 75% instead of 85%, felt
like shit, as did subsequent sents. I think my max front squat is
about the same as my back squat right now, if not higher, knees and
hips don't feel good at the bottom, going to reset to 280 or so until
the movement feels better.


Subbed DCF WOD for conditioning

10 RFT
4 Burpees
6 KB Swings 70#
8 Wall Balls 20#
10 minute cap

-2 reps (finished 6 wall balls during round of 10)

2013-03-20 CrossFit (MB)

GoRuck. We covered about 14 miles, and the whole thing lasted about 11.5 hours. My pack weighed 50lbs when I left my apartment and I was not allowed to take it off until the event was over. We had to do army-style exercises (jumping jacks, push ups, sit ups, flutter kicks, burpees, etc). along with running and other random physical challenges. The camaraderie was great -- the team worked together to solve problems and get through the event. I felt very similar to the way I did after booth: tired and satisfied. I learned about my limits and my weaknesses. I'll leave it at that because reechee already sent me an article (twice) making fun of GoRuck, so now I'm self conscious about it. I'll end by saying it was the hardest physical thing I've ever done.

Coming up:
April 7th: 8K Shamrock Shuffle
May 19th: Chicago Half Marathon
June 7th: Ragnar Relay (my part is 3 separate 5 mile runs)
June 21st: 36mi Rachel Carson Trail Challenge

Today
A. Skill
Handstand work, then
2x Handstand Push Up Max Effort: 9-6

B. Strength
Tempo Front Squats (4s-3s-4s-0s)
95-115-135-135-135
These felt like they were working something new. Never tried tempo lifting before.

C. WOD
5 Rounds for Time:
10 DB Snatch (45#)
10 Push Ups
15 Sit Ups
20 DB Walking Lunge (45#)

Time: 13:48

Open WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24" box

273 reps - 9 rounds + 3 reps

Didn't drop the bar between shoulder to overheads and deadlifts which I was pretty happy about. Did all the box jumps as step ups and step downs - general consensus among fellow competitors was if you can't do box jumps the entire time without resting you're wasting time and energy and should be stepping either up or down to continue moving.

Relative to the guys I'm working out with I'm not doing as well as I would like - got three weeks to do better. More on my intimate Friday with KStarr later.

nom nom nom

5RM deadlift @ 405 (manhandled it)
3x5 DB bench press @ 75's

welcome to the weekend. 

13.2 prep

13.2

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

I did three 5 min AMRAPs of 13.2 with 2 minutes rest inbetween, got 117-112-120 reps, so the third round I managed 4 complete rounds. Going in I thought for sure I could manage 1 round on the minute, apparently not. Key to this workout is making it an aerobic effort and using whatever movements/pacing you can to continuously move for 10 minutes.

Taking off work today cause KStar's coming to DCF to do a mobility clinic for the coaches. Shit just got real.

Weds

BBG

1) 7X1 Pause First Pull + 1 Clean & Jerk - heaviest possible, rest 60 sec.
175-175-175-195-195-195-205 still submaximal, drilling second pull

Notes: The sequence is 1 First Pull with a 3 second pause at the
knees, then a full Clean & Jerk. Do not release tension on the BB when
returning to the floor after the Pause First Pull.


Strength

1) HBBS (based off 130129: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3
minutes. off 310 - failed last rep at 85%, felt better than last week
when I went off 310 so making progress I think

2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec.
185-205-205


Conditioning

Subbed in part of the metcon one of the other competition athletes was doing:

6 rounds

90s AMRAP
15 Wall Balls
10 T2B
90s Rest

Averaged ~41 reps per round (1 round + 15 wallballs + 1-2 T2B), maxed
out at 48 when I went balls to the wall during the second round

OLY training 3-12-13

Snatch: 75% (56kg) x 3 x 2, then 56kg x 2 x 3.  Felt ok, still donkey kicking instead of pulling vertical.

Snatch slow lower + snatch pull @ 95% (71kg) x 4 x 5.  This is the worst exercise in the world.

Paused back squats: 70% (148kg) x 4 x 5.  3 second pause at the bottom.

OLY training 3-11-13

Snatch: 60% x 3 @ 45kg, 70% x 2 @ 53kg, 75% x 2 @ 56kg, 80% x 1 @ 60kg, 85% x 1 @ 64kg, then work up to a heavy single.  Managed 75kg, and power snatched 77kg because I couldn't get into the right position.  Clearly my snatch technique is still horrible since I could power snatch more than full snatch.

C&J: 60% x 3 @ 63kg, 70% x 2 @ 74kg, 75% x 2 @ 79kg, 80% x 1 @ 84kg, 85% x 1 @ 89kg, then work up to a heavy single.  Managed 95kg.  Cleaning felt really heavy and horrible for some reason.  I couldn't even get 100kg which is 5kg less than my PR.

Front Squat: work up to a heavy single.  Managed 135kg which is 5kg more than last time.  Still horrible because my front squat is 64% of my back squat.  I almost had 143kg but lost it due to my torso no longer being able to keep position.

SLDL: 5 x 3 @ 100kg.

calves/biceps day

...just kidding.

3x5 bench @ 165
3x10 supine bar pullups
4x12 dips

did a shit ton of foam roller and lacrosse ballin' throughout.  right hip still feels weak when i try to raise my right foot to my left knee (like i'm going to cross my legs) when seated.  gonna mobilize further tonight.  will forego squatting later in the week if necessary, will sub in deadlift workout in that case.

throughout my training i don't think i've ever put more than 30-40 lbs on a lift in continuous LP.  i always seem to run into joint/pain issues, reset, then cruise through the stall point (squat and deadlift, that is, bench press is a whole other can of worms).  Just an observation for the posterity.  envious of klein's steam.

Tues Outlaw

BBG

1) 7X1 3 First Pulls + 1 Hang Snatch - heaviest possible, rest 60 sec.
145-145-155-155-155x-155-155

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees,
then a Snatch from the hang position (at the knees). Do not let the BB
rest on any portion of the leg before the Hang Snatch.


Skill/Midline

1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.
45s-35s-40s

Notes: This is a chest-facing-wall handstand performed with ONLY the
nose and toes of the athlete in contact with the wall. A common fault
with this movement is placing the hands too far from the wall. Make
sure they are no further than 5" from the wall.


Conditioning

10 minute ascending round AMRAP of:

3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 36/30"
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 36/30"
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 36/30"
9 C2B Pull-ups
12...

75 - through 9/12 Burpees


Had a good discussion with our head coach last night about
programming, specifically about whether or not the Outlaw conditioning
had any periodization or whether it was just a series of "oh this
sounds like it'll be hard" metcons. We talked about training aerobic,
lactate, and anaerobic thresholds and how training these systems
should be periodized just like strength training programs. We were in
agreement that the Outlaw strength work (barbell gymnastics and power
lifting programming) did this quite well but I haven't paid enough
attention to the metcons to determine the extent of the periodization.
My inital reaction is yes, there is periodization involved judging by
how the conditioning has progressed over the last 5 or so months with
the 1-2 months prior to the Open training much different types of
metcons than those that showed up last fall. I need to do more
analysis because just because the metcons are more bodyweight focused
rather than heavy barbell focused isn't enough to tell which pathways
are deliberately being trained, if any. More to come.

2013-03-13 CrossFit (MB)

Strength:
Pendlay Rows
5-5-5 (135-135-135)

WOD:
20 min AMRAP:
10 Burpee Box Jump Overs (24")
20 KB Swings (55#)
30 Unbroken Double Unders (scaled to 5 max efforts)
40 Situps

Rounds: 3


Notes:
I've never done pendlay rows - it felt like it was working some new muscles.

squatted

3x5 squat @ 325

Last 2 reps felt pretty sketchy.  Erectors were trashed, back was rounding.  We'll see how I feel Thursday.  Rest and food crushing time.

I think I'm going to switch over to two-a-days when I start TM.  I have time at lunch to do a main lift, but not much more than that.  Between rolling out, stretching, warmup sets, and 5+ minutes rest between work sets, and getting cleaned up after, I'm at a solid hour just squatting.  So I'm thinking I'll do main lifts during lunch then stop by quick for accessory stuff on the way home.

3 plate land gives me a hard on.

Sun Outlaw

BBG

15 minutes to establish a 1RM Clean & Jerk.

195# - still trying to fix second pull on the clean, hips are also
floating forwards on the dip and drive during the jerk so also trying
to work that


Strength

15 minutes to establish a 1RM Front Squat.

265# - failed 275#, heavy front squats aren't feeling comfortable,
combination of midline almost collapsing at the bottom, left knee not
feeling 100%, and not being able to ride down into the bottom as fast
as i'd like to


Conditioning

*With a running clock...

3 rounds for time of:

50 Double-Unders
25 Wall-Balls
10/7 Muscle-Ups (scaled to 5)
\\ 9:50

>If you finish this effort in less than 12 minutes, rest until the clock reaches 12 minutes.

2 minutes ME Rope Climbs 15'
\\ 5

>Rest 1 minute.

2 minutes ME Row for Calories
\\ 37

2013-03-11 CrossFit (MB)

Coming of a 2 week break due to being sick.

Saturday: 2mi @ 6.3mph
Sunday: 3mi @ 6.8mph

Today:

Warmup:
5 rounds of:
1 Wall Walk
5 Air Squats
10 Jumping Jacks

Strength:
5x3 superset of:
Ring Dips
Single Leg KB DL (70#x4, 90#x1)

WOD:
Establish max Power Clean (15 min cap)
135-155-175-185-205(fail)-195-205(fail)

Rest 5 minutes, then:

Every minute on the minute:
1 Power Clean @ 80%
1xN* Wall Balls  (20#)
15min cap

*First minute = 1 wall ball, second minute = 2 wall balls, etc.

Notes:
Power clean felt pretty good. I think I can hit 205. The WOD felt good too - I got to round 14 and couldn't get all 14 wall balls, but I kept going until the 15min cap was over.

Crossfit Games Open WOD 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

150 reps - got through set of 20 Burpees, got one attempt at 165# and lost it in front, was hoping for ~155 but don't plan on repeating this. Expecting the difference between 150 and 151 to be like thousands of places, oh well, four more workouts left. It would be good if our team could get three scores above 150 for the dudes, got a few guys left who still have a shot. Back to regularly scheduled Outlaw tomorrow. Our other team has 171, 158, and 153 for the guys. 

Olifting 3-7-13

Clean & Jerk @70% (74kg) x 3 x 5.
- these were pretty easy.  Didn't need much rest

Behind the neck jerk work up to a 1rm.
- Managed 120kg (PR).  Missed 125kg.

BTN Jerk @ 80% (96kg) for 3 singles.  3 second pause at the bottom.
- These were super hard.  I only managed to pause the 3rd one.

Clean Pulls @ 85% (89kg) x 4 x 5
- Fairly easy.  Worked on jumping straight up (I have a tendency to exaggerate the jumping back motion).

Front Squat @ 70% (96kg) x 3 x 5
- Pretty easy.  The 1rm we used was lowballed.

this week in review

Thursday:
Benched 3x5 @ 210 lb. (PR).  Had to ask the fitness attendant for a spot on the last set.  I eeked it out.  It feels like I'm getting close to failure here.

Squat 3x5 @ 320 lb. (PR).  Honestly. Honestly Honestly.  320 felt as hard as when I squated 3x5 @ 225 for a PR.  What does this mean?!  Who am I?  Where am I going?  I guess all it means is that squatting sucks and it never gets easier...or everyday I accomplish something.  Wonder how much longer I can go on with this linear progression.  It's been almost four full months since I started my squat at 165 lbs. 

then I did some farmer walks and sprints.

Tuesday:
Deadlift 5RM @ 365 lb.  (PR). 
No DWOD, ran out of time.

Monday:
Squat 3x5@ 315 lb.
Press 3x5 @ 135 lb. --> these felt harder than I expected.  Probably because I was only resting for 2.5 minutes between each set. 
then...a lunge/box jump/pullup metcon

tonight, in prep for tomorrow's cf games open wod i'm gonna do some burpees and snatch work then eat a big dinner and get up early tomorrow to warm up.  yay.

practical brogramming

3x5 DB bench press @ 75's
3x10 chins
4x10 dips @ +10
3x75s flat planks

Gonna finish reading up on TM this weekend and probably start a transitional phase where I keep squat on LP and start periodizing my deadlift and bench.

squat day

3x5 squat @ 320 (PR)

felt solid.  hard, but solid.  I ate like a stupid fatty since Sunday I'm ashamed to say, maybe 25% clean.  But tons of calories.  Grounding myself for the time being and gonna eat like a 300 lb narcleptic farmer for awhile.

Oly training 3/5/13

7 weeks out from the oly meet, so coach has put us on more structured programs starting today.  It begins with high volume/moderate intensity and slowly decreases volume and increases intensity as we get closer to the competition.

Today was rough:

Snatch: 70% 1rm (53kg) for 5 sets of 3.
Snatch slow lowering + snatch pull @ 85% 1rm (64kg) snatch for 5 sets of 4.  This utterly killed my back.
Back squat with 3 second pause at the bottom: 65% 1rm back squat (137kg) for 5 sets of 5.  Ripped my shorts.

Weds Conditioning

Worked out with some DCF coaches/competition team people today, well the conditioning portion anyways:

6 rounds

30s Double Unders

30s Wall Balls

30s Burpees

90s Rest

Rest 5 minutes

6 rounds

30s Double Unders

30s Wall Balls

30s Burpees

90s Rest

Lots of suck in this one. Averaged 40-45 double unders, 11-12 wall balls, 11 burpees. Kept up with/beat everyone else I was working out with so that's a good sign I suppose. Depending on how the Open Workouts look I may be doing them only once (on Saturdays) or twice (something like Thurs/Sat or Thurs/Sun or something). So for the most part this next month will be a clusterfuck in terms of programming and timing. Will probably be doing a lot of conditioning type workouts with some Oly + Power lifting thrown in here and there.

100,000 Meters | Concept2

Why you would ever attempt this I have no idea. I suppose it's like
running a marathon.

http://www.concept2.com/indoor-rowers/racing/records/ultra-distance/100000-meters

my weak ass arms frustrate me

Thorough foam roller warmup followed by:

3x5 bench @ 165 (fail: 5-5-4)
3x5 pullups @ +25
tried to do some dips but my elbow was feeling sketchy from benching
3x5 shrugs @ 275

Mon

1) 7X2 Clean + 1 Jerk at 195#
Notes: The single Jerk should come after the second Clean.

2a) 3X5 Push Press – heaviest possible, rest 60 sec. 145-145-155
2b) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. 135x3

Strength

1) HBBS (based off 130129): 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95%
– rest 2-3 minutes. Off of 310, skipped 2x1 @95%, haven't done heavy
squats in a while, didn't feel great

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
5x165# - these were hard

Notes: Reps should be performed with a fast descent, 5 count pause in
the absolute bottom, then bounce and explode up.

Conditioning

3 minute AMRAP of:

Burpees (to a 6" target)

*Rest 2 minutes.

5 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

60 burpees (no 6" target), 2 rounds (cut to 3 min AMRAP due to time constraints)

Meet Videos

Ok so I have some videos to share with the class today:

Squat first attempt (465lbs):

Bench second attempt (275lbs):

Deadlift first attempt (445lbs):

My mom missed some of the other lifts (lucky for me because they're mostly misses :)).

I feel so jacked that I think I'm getting tan from it

3x5 squat @ 315 (PR)

My insides kinda hurt.  Is it possible to belt up too tightly, I could still breathe fine.

2013 Capital City Open Weightlifting Championships

DCF to host 2013 Capital City Open Weightlifting Competition

https://2013capcityopen.eventbrite.com/

Not sure whether Ill be competing or not. Mid Atlantic Affiliate Open
is the week after. Most likely will just sack up and do it. Mostly so
I can buy a singlet.

Saturday

3x5 press @ 125
3x8 pendlay row @ 155
3x5 barbell curl @ 95

Nothing spectacular,  was in a rush,  wanted to do some other stuff like planks but ran out of time.

Oly training

Preparation for the Olympic weightlifting meet on April 20 is underway.  So far I've done my strength work on my own and oly work with my coach, but we're going to start programming strength stuff into the coaching sessions (pulls and front and back squats, with back squats in maintenance mode).  On my own, I'll  be doing 1-2 days of pressing and back work (RDL, good morning, rows, etc).  The meet is only 6 weeks away!

Hit a nice PR today: 105kg (231lbs) on the C&J (95kg was my old pr, so I was very happy).  What made this PR happen, I think, is that I am now much better able to keep my back in the correct position, which allows me to impart a lot more power onto the bar.  I tried 110kg but didn't have it.  The main issue now is that I don't get under the bar fast enough.

PR train keeps rolling

Good things:

3x5 squat @ 310 (PR, but it was expert mode difficulty)

Spew:

I'm mildly concerned with my blood pressure after a dr's appt yesterday.  I've gotten it checked maybe 3 times in the past 4ish months and it's been creeping up.  Yesterday it was 148/90 or something close to that.  Need to investigate this some, but I might just go see a sports medicine specialized dr to advise me.  It's perplexing because I haven't really put on a lot of weight (up to low 170s from low 160s when I had good BP readings), my body composition isn't that horrible (probably high teens or so percentage wise), and I'm eating everything I can but it's mostly all whole foods.  Got a BP monitor to try some home readings where I may not be under duress from the cute chubby asian girl at the dr's office.  To be continued...