A. Push Press - 3,2,1; rest 4 min: 155(3) 165(1,F) 170(F)
B. Hang Power Clean - 2,2,2; rest 5 min: 165 x 2, 175 x 2, 180 x 2
C. row sprint - 10 sec max effort; rest 2 min x 3
Tuesday, March 29, 2011
Monday, March 14, 2011
3-14-2011
5:30am
Deadlift 205# x 2 reps, rest 1 min x 6.
Speed on the way up was good.
KBS 8 reps x 1 set at 70# (rest 1 min)
then 8 reps x 4 sets at 88#
Found the big kb a bit hard to handle; managed.
3 sets
10 burpees fast
Airdyne 25 seconds @ 95%
walk rest 5 min.
Burpees felt slow off the floor, like it was taking me a second to register that I was down before I got up.
8:30am
20 minute gymnastic skill work: muscle-ups on the minute.
Hit 30 muscle-ups, not for time but I clocked it anyway (21:09).
Breakdown: 2f, 2f, 2, 2, 1f, 2, 2, 1f, 1f, 2, 2, 1f, 2, 2, 2, 2, 2 with some extra rest thrown in.
Then 10 minute z1 row, 2196m at a very slow pace.
Deadlift 205# x 2 reps, rest 1 min x 6.
Speed on the way up was good.
KBS 8 reps x 1 set at 70# (rest 1 min)
then 8 reps x 4 sets at 88#
Found the big kb a bit hard to handle; managed.
3 sets
10 burpees fast
Airdyne 25 seconds @ 95%
walk rest 5 min.
Burpees felt slow off the floor, like it was taking me a second to register that I was down before I got up.
8:30am
20 minute gymnastic skill work: muscle-ups on the minute.
Hit 30 muscle-ups, not for time but I clocked it anyway (21:09).
Breakdown: 2f, 2f, 2, 2, 1f, 2, 2, 1f, 1f, 2, 2, 1f, 2, 2, 2, 2, 2 with some extra rest thrown in.
Then 10 minute z1 row, 2196m at a very slow pace.
3-12-2011
Saturday tester:
2 rds
30 squat cleans, 65#
250m row
TIME: 5:44
This was fast compared to other times, but a bit disappointing. I went out according to plan, hit 30 cleans straight and rowed a level 250m at around 1:50 split pace. Then things fell apart -- aiming for 10 cleans but only got to 8 and dropped the bar. No excuse for that, next time going to stick to plan when the plan is so do-able.
3-11-2011
Power Clean build to a heavy double fast: 135 - 155 - 165 - 175
Touch+Go Power Cleans, 5 at 125#, rest 90 sec x 3
10 high hang power snatch at 65# FAST, rest 1 min x 4
3 x 30 cal Airdyne, walk 5 min rest
1. 1:02
2. 1:00
3. 1:04
Coming into the gym felt very tired, worn down. Once I got going, though, felt strong.
Touch+Go Power Cleans, 5 at 125#, rest 90 sec x 3
10 high hang power snatch at 65# FAST, rest 1 min x 4
3 x 30 cal Airdyne, walk 5 min rest
1. 1:02
2. 1:00
3. 1:04
Coming into the gym felt very tired, worn down. Once I got going, though, felt strong.
3-8-2011
am:
z1 airdyne 10 minutes
Front Squat 5-5-5: 185, 195, 200
CGBP 3-3-3: 145, 155, 165(2)
KBS 5 sets of 12 rest 1 min using 70#
Skill work: butterfly pull-ups. Still struggling, Spider says I drop straight down from the bar.
+stretch.
pm:
21-15-9
sumo deadlift high pull, 65#
ohs, 65#
TIME: 2:15
z1 airdyne 10 minutes
Front Squat 5-5-5: 185, 195, 200
CGBP 3-3-3: 145, 155, 165(2)
KBS 5 sets of 12 rest 1 min using 70#
Skill work: butterfly pull-ups. Still struggling, Spider says I drop straight down from the bar.
+stretch.
pm:
21-15-9
sumo deadlift high pull, 65#
ohs, 65#
TIME: 2:15
3-7-2011
am:
snatch x 2:
95, 105, 115(1), 115, 120(F), 115, 105(F), 105(1), 95, 95, 95
Obviously this was a mess. Fiddling with my starting position a lot, haven't sorted things out yet.
row 0:25, rest 3:35 x 5
avg watts: 441, 451, 461, 481, 471
+ skill work: handstand walks. Made it from the end of the dot drill.
pm:
10 ring dips
30 sec rest
10 gh raises
30 sec rest x 3
then AMRAP DU's in 1 min
rest 2 mins x3
1. 96 (hit first 80 ub)
2. 92
3. 93
+ 300 sec plank on rings, broken into chunks.
snatch x 2:
95, 105, 115(1), 115, 120(F), 115, 105(F), 105(1), 95, 95, 95
Obviously this was a mess. Fiddling with my starting position a lot, haven't sorted things out yet.
row 0:25, rest 3:35 x 5
avg watts: 441, 451, 461, 481, 471
+ skill work: handstand walks. Made it from the end of the dot drill.
pm:
10 ring dips
30 sec rest
10 gh raises
30 sec rest x 3
then AMRAP DU's in 1 min
rest 2 mins x3
1. 96 (hit first 80 ub)
2. 92
3. 93
+ 300 sec plank on rings, broken into chunks.
Saturday, March 5, 2011
Accuracy Tester
Friday 3-4-2011 off
3-5-2011
Comp Saturday. Accuracy was key this morning with strict standards: kettlebell swings bolt upright (body vertical, bell straight overhead and not cocked), burpees to a ring hung 6" over max reach, and full-foot-on-box jumps.
3 rounds:
12 "strict" kettlebells, 53#
12 burpees with jump to 6" target
12 full-foot box jumps, 20"
4:22
Got several bad reps called; probably could have done this in under 4 if my accuracy had been better. Totally missed the box once at the end, going to have a nice shin bruise tomorrow.
Saturday pm: 35 minute z1 run along the Hudson river.
3-5-2011
Comp Saturday. Accuracy was key this morning with strict standards: kettlebell swings bolt upright (body vertical, bell straight overhead and not cocked), burpees to a ring hung 6" over max reach, and full-foot-on-box jumps.
3 rounds:
12 "strict" kettlebells, 53#
12 burpees with jump to 6" target
12 full-foot box jumps, 20"
4:22
Got several bad reps called; probably could have done this in under 4 if my accuracy had been better. Totally missed the box once at the end, going to have a nice shin bruise tomorrow.
Saturday pm: 35 minute z1 run along the Hudson river.
Thursday, March 3, 2011
Power
3-3-2011: am session
Power Clean: 9 sets x 2 reps, 90% effort
#135-145-150-155-160-165(1)-165-165-167
then 5 rounds, starting each on 5 minute mark:
3 power clean
10 burpees
TIMES
1. 150# 0:27
2. 155# 0:27
3. 160# 0:29
4. 160# 0:40 nb. before this round cut rest to only 3:30, power cleans went 1,1,F,1.
5. 160# 0:29
Came into the gym feeling sleepy, tired, not much grip strength. Started PC doubles light but they didn't feel easy. Got better as I went. Video'd my last set and noticed I am swinging the bar way out during my second pull. Will try to work out what I'm doing to create that wacky bar path; it is not helping me. Diego said maybe I'm starting to accelerate the bar below my knees.
Power Clean: 9 sets x 2 reps, 90% effort
#135-145-150-155-160-165(1)-165-165-167
then 5 rounds, starting each on 5 minute mark:
3 power clean
10 burpees
TIMES
1. 150# 0:27
2. 155# 0:27
3. 160# 0:29
4. 160# 0:40 nb. before this round cut rest to only 3:30, power cleans went 1,1,F,1.
5. 160# 0:29
Came into the gym feeling sleepy, tired, not much grip strength. Started PC doubles light but they didn't feel easy. Got better as I went. Video'd my last set and noticed I am swinging the bar way out during my second pull. Will try to work out what I'm doing to create that wacky bar path; it is not helping me. Diego said maybe I'm starting to accelerate the bar below my knees.
Weds Comp
3-2-2011:
3:30pm
Snatch technique: focused on wide hands, and exaggerated set-up, dropping my butt and bringing my torso more vertical. Worked super-light on halting snatch deads + singles.
5:30pm COMP
1k row
35 toes to bar
50 double unders
35 toes to bar
1k row
13:30
Toes to bar were the time sucker. Row splits were pretty good, 3:41 and 3:47. DU unbroken. TTB needs work, maybe I'll build these in to my warm-up.
3:30pm
Snatch technique: focused on wide hands, and exaggerated set-up, dropping my butt and bringing my torso more vertical. Worked super-light on halting snatch deads + singles.
5:30pm COMP
1k row
35 toes to bar
50 double unders
35 toes to bar
1k row
13:30
Toes to bar were the time sucker. Row splits were pretty good, 3:41 and 3:47. DU unbroken. TTB needs work, maybe I'll build these in to my warm-up.
Tuesday, March 1, 2011
Strength Session
3-1-2011 am
Back Squat 3 x 5 rest 5 #175, 195, 205
Started too light, thinking I was going to do five sets.
Press 3 x 3 rest 4 #95, 100, 102(1)/95(3)
Thought I could hit three at 102 but only got one.
Walking lunge 6/leg x 4 rest 2.5: 35/hand, 53, 53, 53
Left this workout thinking, did I really max out or did I just dog it? Back squat undoubtedly should have done one more set and counted the 175# as a warm-up.
Back Squat 3 x 5 rest 5 #175, 195, 205
Started too light, thinking I was going to do five sets.
Press 3 x 3 rest 4 #95, 100, 102(1)/95(3)
Thought I could hit three at 102 but only got one.
Walking lunge 6/leg x 4 rest 2.5: 35/hand, 53, 53, 53
Left this workout thinking, did I really max out or did I just dog it? Back squat undoubtedly should have done one more set and counted the 175# as a warm-up.
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