Been way behind in entries, so here's a little recap of the last two weeks, by exercise:

Snatch - Staying very consistant.  Been between 100-103kg pretty much every day, with a 230#er thrown in there last Friday.  Usually missing very little, even on the higher percentages.  Happy with these right now.  As for powers, got up to 210# the past couple weeks. 

Clean & Jerk - Staying at 115kg, that's about when the cleans start to grind.  The pull has been a little off and on the past couple weeks, seems like I am ending up too far forward as often as not.  Will clean that up whenever this squat cycle ends, though that could be awhile.  Jerks are on point.  Haven't missed a jerk for at least a month.  Powers to 250#, though there may be a little bit of wide-foot catch going on.  Those are on Thursdays and I just don't quite have the same pop that late in the week.

Squats - Grinding away.  Did 3x140, 4x3x142 (3,2,2,1) last week and 3x140, 4x3x143 (3,3,3,3) this week so that was improvement.  On the other hand, did 5x133, 3x5x135 (5,5,5), 5x137 last week and 5x135, 5x137 (3), 3x5x137 (5,3,5) this week and it was a heck of a fight.  3x10x270# on that Friday lift day.  Front squats, hit a 290# triple but just didn't feel strong on the double and single that day.

Assistance - Onward and upward.  Back strengthening stuff is just goat work.  Presses going up for the most part, topped at 3x10x185# bench, 3x5x185# push press and 2x10x110, 1x10x105 strict press.  That strict press stuff isn't too fun still, but I guess it's getting better.  Some sots press and weighted pullup action to, as usual.

Going out of town this weekend/beginning of next week for pre-Christmas family visit.  Trying to find a place to get one workout in, but the CF gym I visited last year doesn't seem to want to get back to me, and there's not a whole lot of weightlifting presence in Rockford in general.  I suppose if I can't find anything, a rest and some good mobility work wouldn't be bad for me, woke up yesterday feeling like a truck ran me over and that feeling didn't go away until I started power cleaning.  Still not feeling great today.  Not sick or hurt, just worn out I think - first time I've felt this way since starting this squat cycle.

Year in Review

I know it's not quite the end of the year yet, but I think now's a good time to go over some stuff.  Obviously, I've transitioned to the sport of weightlifting pretty much full-time at this point, so the CF stats are basically moot.

Stats:  

6'2", 185#  

Press/Bench/Squat/Dead:
105/205/245/355
3x140/230/3x313/415
Snatch/C&J:
160/205
236/264

Fran - 5:32
Grace - 3:16
Isabel - 5:45
Jackie - 9:30
Nancy - 14:42

400m run - :54
Mile run - 4:51
500m row - 1:28.8
2000m row - 7:09
Screw these for now :-)


Goals (2013):

1. Get stronger.  Short term, I want to get to pressing a plate, benching 2, squatting 3 and deadlifting 4.  Bazinga.  Haven't actually squatted 3 plates, but 3x313 and 5x302 says I can.  Longer term, I'd love to add a plate to each of those.  I don't want weightlifting and the requisite mass that comes with it to take away the advantages I have in the speed and conditioning departments though.
2. Compete.  I'm on the borderline of the Scaled and RX'd divisions of CF competitions, and I want to be proficient enough in everything to be a confident RX'er.  Outside of CF, I would honestly love to get back into swimming a little.  Not something I'm going to do unless I have the time and energy to devote to get myself back into racing shape again though, which is the hard part.  Did 5 CF competitions this year, and 1 WL meet.  Probably dropping the CF comps, but going to more WL meets when they happen.
3. Gain weight.  This goes back to #1 a little in that I don't want to get so big I can't run anymore.  I'm thinking getting to 195# in the next 6 months would be perfect.  Somewhere around 193-195 right now.  Took more than 6 months.  Working my way up.

Goals (2014):

1.  Total 255.  That'd be 115/140 (253/308) and I think that's doable over a year's time.

2.  160/255/390/450 for the powerlifts.  The big goal is aiming for a 200kg squat by the end of 2015.

3.  Weight to 203-205 lbs.  94kg weight class is 206.  I'd like to be on the high end of that.  Gotta eat more!

4.  Continuous improvement as a coach.  Not really measurable, but I got into coaching at the end of this summer and I want to make sure I'm doing as good a job as I can.

Weekly Recap, Week of 12/1/13

Monday - Got my new Pendlay HD bar, time to give it a spin!  Felt smooth on the snatches, no misses up to 100, so went straight to 105 - missed because I caught it a little off balance and ran out of room walking it forward, so decided to go up and... 107!  BAM!  Nice.  Easy C&J up to 115, then pulls were good enough.  Back squat 3x138, then 4x3x140 (3, 2, 1, 3), which wasn't too bad considering 140 was a PR.  Then something different - overhead squat triples, 3 sets at 90, can probably go up to 95 next week.

Tuesday - Was feeling a little tight warming up, just not a ton of pop.  PSnatch to 200#, missed that a couple times before getting it, then missed 205 a couple times to boot.  10s of bench press are a bitch!  Got 10, 10, 9 at 175 superset with chest supported rows.  Then those snatch sots presses I was talking about 3x10x65, superset with 3x15 hanging leg raises.

Wednesday - Snatch up to 103 (missed one at 80?!), C&J up to 115.  Pulls about the same.  Back squat 5x132, 4x5x133, making progress on those pretty consistently.  RDL 3x8x110.  Just kind of a "get the work done" day, besides the fact that I was trying to keep an eye out for some of the less-experienced folks since there was only one coach there most of the time.

Thursday - As usual, knees were creaking through the workout.  No squatting for sure.  PC&J to 235#, missed the jerk at 245.  Odd to think I have snatched more than 235!  Push press 5x175, 2x5x185, will probably do 3x5x180 next time, the 185s were maybe questionable on the last could reps.  Then press 10x110 (9), 2x10x105 (need some smaller change plates :( ), superset with 3x5x58 weighted pullups.

Saturday - Working on 4 hours sleep and weekend duty :/.  Snatch to 100 easy, missed 105 twice and it felt really heavy.  C&J to 115, clean 118.  Was missing the bounce bigtime.  Front squats all good - 3x130, 2x134, 1x141 all PRs.  Back squat 10x120, 10x122, 10x124 for a PR on the last set.  Cl Deadlifts 3x5x140.  Good week overall!  Hopefully can keep it consistent.

Weekly Recap - Week of 11/24/13

Up and down week this week.  Here goes.

Monday - Snatch was on today.  Tried a little different warmup, did squatting quad drills with the bar and dropped the 3-2-1 power/power-to-squat/squat at the beginning.  Up to 100 no misses, missed 105 once really close, and then nailed it.  1kg PR.  C&J was a touch off, felt like I was fighting cleans up so stopped at 110.  Strong pulls, then back squat 5x3x138.  Snatch balance not quite as good as last week, 3x90, 2x95, missed 1x100.  I'll take it though.

Tuesday - Think I found a pretty good lineup of stuff finally for the light days.  Power snatch up to 205#, that's 5lb PR.  Missed 210 a couple times, actually the first 210 miss I caught it almost perfectly for a full snatch but wasn't quite expecting the full squat.  Then bench and bent-over row triples, chest supported DB rows and leg raises.  Will probably sub Sn Sots presses for something starting next week.  Sets of 10 or something.

Wednesday - Must have ate something questionable or caught a bug, my stomach was angry at me in the morning and I had no gas at all today.  Everything was slow and weak - Sn to 90, C&J to 100, Cl to 105, Bad pulls, terrible squats (4x127, 4x5x120), survived RDLs.  Wipe the memory of that one, feel better tomorrow.

Thursday - Turkey day!  Thankful for having a job and being near my family, thankful for having pastimes I enjoy, thankful for having built friendships and met an amazing girl through those pastimes, thankful for living somewhere that lets me enjoy all these things.  Was very tight, did some stretching after nap and played catch with the sibs.

Friday - Just a mini-workout to get the essentials in and get moving after pig-out day.  Power C&J up to 245#, was nailing heavy jerks which isn't normal in my garage.  Missed J's but got power clean PRs at 250 and 255.  Then press, 3x3x140.  Good thing we are going to 10s next week, I think I about maxed out triples this cycle.

Saturday - Snatch up to 100, was very close on a few 103s but just not feeling the lockout well.  This is where Sots presses will come in.  C&J up to 120, 110 was probably the best heavy C&J I have done, caught it perfect and crushed the jerk.  115 and 120 were definitely ugly on the cleans, but I am amazed how much better my jerks have gotten without focusing on them.  Front squat 3x129 for PR, missed the 134 double, got the 140 single, also PR - and "officially" more than I've ever back squatted too :-).  Back squats 'eh', 10x120, 10x122 (got 7), 10x120.  Deadlift 3x3x160, in hindsight probably not a great idea since my back is tight today.  Have to swallow ego on those.

Weekly Highlights, Week of 11/17/13

Monday - First day in the new Lab Gym.  It's neat.  20 platforms, actually heated/air conditioned.  Not a good day on the bar though.  95/110 and those took effort.  Snatch pulls, skipped clean pulls for snatch balance.  Squats bad - only finished a couple full sets of the 5x3.  Need to not let it get to me, Justin says.  Stalling happens often on this program.  Snatch balance afterward was at least decent - 3x95, 2x100, both PRs.

Tuesday - Power snatches were fun - up to 200# with the usual 3x Sn PP in a complex.  Starting to get a little wider on the feet in the catch, probably getting really close to max so I might have to seperate that complex up soon.  Bench press 3x3x210 with some chest-supported rows, then legs raises and a L-sit hold to close.

Wednesday - Decided to stop trying to push out the classic lifts during the week with this squat program.  95/110 and left it there.  Clean/snatch pulls, and 5x5x132 squats.  Tons better than Monday, sets got more comfortable as I went along.

Thursday - Knees felt like an old man.  Good thing no squatting today.  PC&J to 235#, tried 245 but just wasn't getting under that well.  Push press doubles up to 205.  Haven't done straight push press in a long time so went for max to get an idea where to work at.  Got a single at 215, maybe.  Might have been a jerk, I'm not sure so I'm not counting it.  Then strict press 3x3x135 (first time doing any strict pressing with a wheel on either side!  Actually felt pretty easy.) with weighted pullups 3x5x53.

Saturday - Huh.  Good day, as usual, came out of nowhere.  Started C&J first, up to 120 without much trouble - was my second time jerking 120 and it was oh so much cleaner than the first (at the competition).  Smoked it.  Got a 124 clean too to match PR.  Snatched 100 finally again.  Was a little gnarly standing up but a lot more pop on the pull than I have been getting.  Front squat tried 3x129 and missed the last rep, but got 132x2 and 138x1 just fine (over 300# there!).  Then 1x10x120, 1x10x122, 1x9+1 (thanks Ian!)x122.  So not too bad.  Then 3x3x155 deadlift.  Not gonna push those.  

Weekly Update, Week of 11/10/13

A little late with this one... Oops!

Monday - Classic lifts were kinda blah - 95/112, 118 clean.  Squats were pretty fun though - Did first triple at 135, Justin said go up.  Next at 137, new PR there, Justin said go up again.  Triple at 139.  Not too bad!  Only got the double for the next set though, and dropped the last set to 135 on instructions.  4kg of PR ain't something to complain about though.

Tuesday - More power snatch + 3 snatch push press today, up to 195# for three sets, for a PR there.  Then bench triples at 205 and the chest-supported rows Justin told me to do.  And some sets of 10 strict pullups for fun.

Wednesday - Better day under the bar today - 98/117.  Took a few misses to get to the snatch though.  Squats did one 5 at 127, then 4x5x130.  Keep aiming higher!

Thursday - Rack jerk triples - 3 sets at 245#.  Dang, wish there were jerk blocks at J5.  I hate reracking on my chest.  Strict pressed triples at 130#, actually my first time pressing 130 even once - we'll see how 135 goes next week.  Some one arm rows and strict ring dips to finish things off.

Saturday - Not so hot on the main lifts.  Fought with 95 way too much and only gave 98 one try on snatch.  C&J 110, cleaned up to 120 but it was ugly.  Onto front squats, tripled 127, doubled 130, singled 136 all for PRs.  Amazing that back in July/August I fought with 110-115 there.  Back squat did one set of 10 at 118 and 2 more at 120.  Clean deadlifts 3,2,1 to 160/170/180.  Maybe need to back off those, was bugging my back the rest of the weekend.  Didn't have much legs after squats and probably too much back on those lifts. 

Weekly Update, Week of 11/3/13

Monday - Start Justin's "Squat Armageddon" program today.  Gotta get stronger!  Got stuck in the corner for the first half an hour with a crappy 31mm bolted bar with no spin and missing my wrist wraps.  Was not in a good mood.  Got myself a platform and nice bar finally just when snatches started getting heavy - hit up to 98 first try (where was that Saturday?), missed 101.  Clean and jerk felt not-so-good, barely made 112 and whiffed on 116 clean a couple times.  Squats 5x3x135, was at my triple PR and was very hard.  Made it through though.  Felt a little cold coming on all day.

Tuesday - Yep, definitely a cold, and not a little one.  Got home from work and passed out.  Rest day.

Wednesday - Still felt like crap.  Took sick day from work, tried to workout when I felt a little better.  185#/215# was the most frustrated I have ever been lifting I think.  Made my squats though - 5x5x280#/127kg.  Bit of a grind but not bad.

Thursday - Starting to feel much better.  Auxiliary stuff at J5 like usual.  Rack jerk PR for a double - 255#/116kg.  Strict press 3x5 at my old 1RM of 125#, I think I can do more than that now.  Some bench-supported dumbbell rows as prescribed by Justin.

Saturday - Still stuffy, and feeling a little bit of sickness fatigue still.  So, today was mildly surprising.  Snatch up to 101 no problem, 104 was off but not that far away.  C&J only up to 112 again, jerk not feeling it, but kept going with cleans to a 4kg PR at 124.  Had more but coaches said to save some for squats.  3/2/1 FS to 125/128/134, all PRs.  3x10 BS at 113, 116, 118.  Also all progressively PRs.  Dead legs by deadlifts - 3x3x150.  Add in a nasty new accessory of back extension holds.  Only nasty because those spinal erectors are definitely a weakness for me.  Good day overall.

Weekly Update - Week of 10/27/2013

Monday - Finally got over 100 again on snatch.  Some of the lifts were fights - 95 and 98 specifically - but overall decent day there.  Something in my cleans clicked today, everything was easy up to 112, then jumped to 117 and nailed it.  PR there.  Maybe psyched myself out on 120 because it just wasn't quite there.  FS and Pause FS good, 124/112 for 3 doubles each.

Tuesday - Continuing with the PSnatch + 3 Sn PP theme I started last week.  Up to 3 sets at 190# this time, technically a PSn PR, but who's counting for that?  Dropped down to 195 for 5x5 on bench because of my math mix-up last week.  Much better.

Wednesday - Worked on progression for the meet today.  Snatch not so hot - missed 90 a couple times and 95 once, got 98 (opener) first try but bombed out on 102s.  C&J no problems up to opener (110) and second attempt (115).  Fought 120 clean up twice but couldn't jerk because of it.  BS OK, 134 for 5 triples, only got a double on third set.  No pulls/RDLs due to meet.

Thursday - Justin told me to try out my singlet and work up to snatch opener and PC&J.  Bad.  Took 3 tries for 195#, two for 205# and three for 215# (basically 98).  Total confidence killer.  PC&J a little better - up to 240 for a fight of a power clean but really easy jerk.

Saturday - Meet time.  Long day - got there first thing in the morning to watch Ashley go for AO qualifying.  Almost there - went 69/78.  Missed first 67 snatch so was kinda stuck there, got 81 C&J but got called for a double dip on the jerk, tried 83 but got caught on the clean.  Fast forward to men's heavier-weights (I weighed in at 87.12, didn't really care which class I ended up in).  Warmed up to 95, no misses, not even anything close to missing.  Once I got up to the platform though, managed to whiff 98 three times.  Pissed/embarassed.  Have to check the videos but I probably just rushed and was a little scared maybe.  Bummed around till C&J warmup, worked up to 105 easy.  Opened at 110, was cake.  Didn't even have to break before the jerk.  115 almost as easy - caught bounce almost perfectly and no upper back crumple at all.  120 was a little bit more of a fight - had to step into the clean recovery, and danced around a ton on the jerk recovery.  But I'll take that 3kg PR for sure.  Overall, let's call the meet a dead heat.

Went to after party with friends.  Pigged out on pork.  Listened to Pat narrate a pro wrestling fight as a Red Lobster vs Ponderosa battle.  Justin said he wanted to be "diddled."  These are my new friends? :-)

Week of 10/20/2013 Update

Monday -
Started the week out still tight in the lower back, butt and hamstrings area from the competition Saturday, so I wasn't expecting too much.  Snatch up to 95, C&J to 110 - pretty vanilla overall.  FS, 3 doubles at 122 and P-FS 3 doubles at 110 wasn't too shabby.

Tuesday -
Made my snatch grip push presses a little more fun and dynamic by adding a power snatch beforehand instead of off the rack.  That was fun, technically PRed my PSn at 185# (84) - and no starfishing in sight!  Messed up weights for bench press and row 5s - accidentally went off my weights for triples, 205 and 185 respectively - so that was harder than necessary and will probably be scaled back a touch next week.

Wednesday -
Felt mostly recovered, technique was a little off today though.  98/107, cleaned 112 but jerks felt terrible.  Back squat 5x3x132 got squirrely at the end but didn't miss anything.

Thursday -
Started with some rack jerks - doubled up to 245#, singled 255#, whiffed 265# - 255 is about the most I've actually jerked in a few weeks though.  Shoulder press 3x5x120 felt good, also one-armed rows and some curls.

Weight fluctuated between 189-193 this week.  I don't even care if I am gaining slow, I'd just like to see some consistency on the scale.  Coming down with a little bit of a cold, or maybe it's just cold weather shock.  We'll see how max-out Saturday (and 5s of back squat!) goes, I'd love to get over 100/115 again.

Weekday Highlights, Week of 10/13/13

Moved my workout log onto paper so I can actually track things as I'm doing them.  Makes it easier to record how I miss, how my makes feel and how I feel in general.  I'll probably just do weekly highlights, but wanted to post now in case anybody thought I went AWOL :)

Monday - Team LAB
Snatches went really well.  No misses up to 98, missed once on 101 and then hit, and got 104 for a PR really easily.  Justin said that might be the best lift he's seen me do.  C&J not great, fought a 114 clean and couldn't get the jerk.  FS 3x3x121 (that's my PR triple for three sets), Pause FS tried 3x3x110, also my triple PR, and missed the last one on the last set.  Not bad.

Tuesday-
Usually coach/workout at J5, but was in the middle of a 14-hour workday at that point.  Dead legs by the end for sure.

Wednesday - Team LAB
Missing any kind of "pop" all day.  Snatch up to 95 fine but felt sloppy and nothing was helping.  PC+FS+Jerk up to 105, missed jerk at 108, went to full clean to 113 and that was far too hard.  Squat PR-fest on last week of 3-5-7-9 though, 135-128-122-115.  Technically a new 1RM on that triple too, I think.

Will be coaching, probably doing some rack jerks and other upper body fun afterward.  Friday will do my last 3-2-1 FS and 3x10 back squat or some combination thereof if I have time after work.  Saturday, CF competition.

Saturday, 10/12/2013

Team LAB Workout

Was definitely pretty tight to start with this morning.  Took a lot to finally get warmed up and loose-ish.

Warmup - foam roll, JTLC, GBBx2, clean position stretches

Weightlifting - 
Clean + Front Squat + Jerk
2x50-2x60-1x80-1x90-1x100-1x105-1x110-1x115 (f jerk)-1x118 (f jerk)-1x120 (f jerk, PR clean 264.6#)

//Jerks a little off, or maybe because of the extra front squat in the middle.  120 finally though!  And front squatted it after too!

Clean & Jerk (back-off sets)
1x100-1x105-1x110

Snatch
3x40-3x50-2x60-1x70-1x80 (f,1)-1x85 (f,1)-1x90-1x95-1x98 (f,f,f)

//Just not quite there today.  90 and 95 were easy though, 98s definitely form misses and not strength.

Strength - 
Front Squat
3x60-3x80-3x100-3x113-3x121 (PR 266.8#)-2x125 (PR 275.6#)-1x131 (PR 288.8#)

Back Squat
10x20-10x60-5x100-3x10x112 (PR 246.9#)

Deadlift
5x60-5x100-3x5x140

Ended up pretty good day.  Another absolutely draining Saturday!

Thursday, 10/10/2013

J5 Open Gym

Warmup - coaching (got to lead coach tonight!), JTLC, GBB

Weightlifting - 
Rack Jerk
3x135-3x155-3x175-3x195-3x205-3x215-1x235-1x255 (f,f)

//235 was easy.  Just not feeling the getting-under pop on heavy today.

Strength -
1A) Shoulder Press (Warmup 10x45-10x75)-3x10x100
1B) One-Arm KB Row 3x10x70 each arm

Klokov Press
3x45-3x65-3x85-3x3x95

Wednesday, 10/9/2013

Team LAB Workout

Warmup - JTLC, GBBx2, snatch position stretches

Weightlifting - 
Snatch
3x3x40-3x50-2x60-1x70-1x80-1x90-1x95 (f,1)-1x98-1x101 (f,f,f)

Clean & Jerk
3x60-3x70-1x80-1x90-1x100-1x107-1x112-1x115-1x117 (f,f clean)

//Sweeping everything out today once I got into heavy snatches.  115 C&J was about the only thing that was crisp-ish.

Clean Pulls
3x120-3x122-3x125

Snatch Pulls
3x101-3x103-3x105

Strength -
Squat
3x60-3x80-3x100-3x110-3x120-3x130 (286.6)-5x124 (273.4)-7x117 (258.9)-9x111 (245)

//Not bad here.  Felt very comfortable all around and really good depth.  Maybe try for 135 next week depending how I feel warming up.

RDL
3x8x110

30 minute walk with the gf afterward.  Legs feel pretty dang loose now, might have to make it a regular thing!

Tuesday, 10/8/2013

J5 Open Gym Workout

Warmup - coaching stuff, JTLC, GBB

Weightlifting - 
Snatch Balance
3x95-3x135-3x155-3x175-3x3x185

Strength - 
1A) Bench Press (Warmup 10x135-10x155)-3x10x170
1B) Bent-Over Row (Warmup 10x135-10x145)-3x10x160

Weighted Chinups
3x5x53

Jordan told me he wants me to be lead coach on Thursday.  Looking forward to that, and getting some feedback afterward.

Monday, 10/7/2013

Team LAB Workout

Warmup - JTLC, GBBx2, snatch position stretches

Weightlifting - 
Snatch
3x3x40-3x50-2x60-1x70-1x80-1x90-1x95-1x98-1x101-1x104 (f,f,f)

//Gaaaah, had the 104 caught, but was a little toesy and couldn't get it stood up.  Next two attempts were progressively less close.

Clean & Jerk
3x60-3x70-1x80-1x90-1x100-1x107-1x112-1x117 (f, f jerk)

//Closest 117 jerk attempt I've had.  I'll get this sometime!

Clean Pulls
3x120-3x122-3x125

Snatch Pulls
3x3x105

Strength - 
Front Squat
3x60-3x80-3x100-3x113-3x3x119

Pause Front Squat
3x60-3x80-3x100-3x3x108

Good strength day, not really close to missing anywhere on squats.  No misses all the way up to 101 snatch was pretty awesome, and cleans are starting to feel a little better, think I'm getting closer to hitting the right place on the thighs for the 105+ attempts.

Saturday, 10/5/2013

Team LAB Workout

Surprisingly not sore at all from Sally on Thursday.  Ready for some fun today.

Warmup - foam roll, JTLC, GBBx2, snatch position stretches

Weightlifting - 
Snatch
3x40-3x50-2x60-1x70-1x80-1x90-1x95 (f,1)-1x98-1x101-1x104 (f,f,f)

//Three strikes!  Happy though, one miss on the way up is fantastic.

Clean & Jerk
3x60-3x70-1x80-1x90-1x100-1x107-1x112-1x117 (f jerk)-1x120 (f,f)

//Mental block on that 120.  Just can't get myself to pull the damn thing high enough before I drop under.

Strength - 
Front Squat
3x60-3x80-3x100-3x112-3x120-2x124 (PR, 273.3#)-1x132 (f)

//A little too aggressive on the 132.  Probably should have just stuck with 130 today.

Back Squat
10x20-10x60-5x85-3x10x108 (PR, 238.1#)

//Good start to the cycle.  At least 110 next week for sure.

Successful day.  I am dead tired though.  Wow.

Thursday, 10/4/2013

J5 Workout

Warmup - JTLC, GBB, warmup squats

Challenge - "Bring Sally Up"

You've seen it all over on FB or YouTube.  Did it RX'd (135#).  Was a bit of a bear but I don't feel too shabby this morning.

Strength -
A) Shoulder Press (Warmup 10x45-10x65)-3x10x100 (10/8/10)
B) One-Arm KB row - 3x8x70 each arm

Wednesday, 10/2/2013

Team LAB Workout

Warmup - foam roll, JTLC, GBBx2, snatch position stretches

Weightlifting - 
Snatch
3x3x40-3x50-2x60-1x70-1x80 (f,1)-1x85-1x90-1x93-1x96-1x99 (f,1)-1x101 PR (f,1)-1x103 (f,f,f,1) PR, 227.0#

//Felt slow as crap through 93 or so.  Then turned on the gas a little I guess.  The misses above that were all lockout issues - right elbow mostly.

Clean & Jerk
3x60-3x70-1x80-1x90-1x100-1x107-1x112 (f jerk)-1x116 (f jerk)

//Jerks not there today.  Cleans ehhh, better than the last couple sessions though.

Clean Pulls
3x3x122

Snatch Pulls
3x3x105

Strength -
Squat
3x60-3x80-3x100-3x110-3x120-3x127-5x121-7x115-9x109

RDL
3x8x100

//Probably should do more on RDL next time.  Was hurrying too much, it was getting late.

Tuesday, 10/1/2013

J5 Open Gym

Warmup - mobility, some HSPUs while coaching, JTLC, GBB

Strength - 
1A) Bench Press (Warmup 10x45-10x135-10x155)-2x10x175-1x10x165
1B) Bent-over Row (Warmup 10x45-10x135-10x145)-3x10x155

//Second set of 175 butt started coming up.  Dropped accordingly.

2A) BTN Push Press (Warmup 5x135-5x155)-3x5x175
2B) Sn Grip Sotts Press (Warmup 5x45-5x65)-3x5x85

Monday, 9/30/2013

Team LAB Workout

Warmup - foam roll, JTLC, GBBx2, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x80-1x85-1x90 (f,f,1)-1x93 (f,1)-1x96 (f,1)-1x99 (f,f)

//Slow all night.  The 96 make was actually probably the most solid one!

Clean & Jerk
3x50-3x60-3x70-1x80-1x90-1x100-1x110-1x114 (f,1)-1x117 (f,1+f jerk)

//Couple of fights there.  114 was a dang solid jerk though.

Clean Pulls
3x3x120

Snatch Pulls
3x3x100

Strength -
Front Squat
3x60-3x80-3x100-3x110-3x3x117

Pause Front Squat
3x60-3x80-3x100-3x3x106 (f #3 on first set)

Snatch Balance
3x60-3x70-3x80-1x90 (f)

Ran out of gas a bit.  Lots of heavy squatting!

Saturday, 9/28/2013

Team LAB Workout

Warmup - foam roll, JTLC, GBB x2, snatch position stretches

Weightlifting - 
Snatch
3x3x40-3x50-2x60-1x70-1x80-1x85-1x90 (f,1)-1x93-1x96 (f,f,f,1)-1x99-1x101 (f,1)

Clean & Jerk
3x50-3x60-3x70-1x80-1x90-1x100-1x107-1x112 (f,1)-1x116 (PR, J and C&J, 255.7#)-1x118 (f)

//Took a little getting into it on the snatches, but figured out the third pull a little by the end.  116 clean was ugly, bar contact was literally right above my knee sleeves so the bar got out in front and I didn't hit the bounce.  Jerks were rocking today though.  215 is a PR total for sure.

Strength - 
Front Squat
3x60-3x80-3x100-3x112-3x120 (PR, 264.5)-2x124 (didn't even try #2, first rep was tough)-1x130 (PR, 286.6)

Back Squat
3x80-3x100-3x110-3x120-3x3x126 (f last set third rep - not tight enough going down)

Clean Grip Deadlift
2x100-2x120-2x140-3x2x160

Good day!  Was a little surprising since I woke up unusually sore, but I can't complain!

Thursday, 9/27/2013

J5 Open Gym Workout

Warmup - coaching stuff (rowing, ring dips, etc), JTLC, GBB

Strength -
1A) Press (Warmup 5x45-5x75-5x95-5x115)-3x5x120
1B) One-Armed Dumbbell Rows - 3x12x60 each arm

2A) EZ Barl Curl - 3x8x~65? (Not sure how much the EZ bar weighs...)
2B) Weighted Chinup - 3x5x53

Jerk Support/Recovery
3x3x155-3x3x205

Not sure if I was doing those right.  I'll ask Justin to walk me through them next time.  Rest day Friday though!  It's nice when your girlfriend does mostly the same training and appreciates rest day for what it should be too :)

Wednesday, 9/25/2013

Team LAB Workout

Warmup - JTLC, GBB, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x80-1x85-1x90-1x93-1x96 (f,f)

Clean & Jerk
3x50-3x60-3x70 (2 hang clean + 1 clean + 1 jerk) - 1x80-1x90-1x100-1x107 (f,1)-1x112 (f jerk)

//Just wasn't feeling it on the fast lifts today.  First 96 miss something was bugging me in my elbow so didn't push it past two tries there.

Clean Pulls
3x3x120

Snatch Pulls
3x3x100

Strength -
Squat
2x60-2x80-2x100-2x110-2x120-5x2x130

//Finally got all those sets in without missing.  Actually felt pretty good even in the later sets.

Romanian Deadlift
3x60-3x100-3x120-3x130-3x3x140

Mixed bag.  Just wasn't feeling much "pop" for the full lifts.  Happy with the strength stuff though.

Tuesday, 9/24/2013

Garage Workout

Warmup - JTLC, GBB

Strength - 
1A) Bench Press - (Warmup 3x45-3x135-3x155-3x175-3x195) - 5x3x205
1B) Bent-Over Row - (Warmup 3x45-3x135-3x155-3x165-3x175) - 5x3x185

2A) Behind the Neck Push Press (jerk grip) - (Warmup 3x45-3x135-3x155) - 3x3x175
2B) Snatch Grip Sotts Press - (Warmup 3x45-3x65-3x85) - 3x3x90

Work: done.  Short one today as usual.

Monday, 9/23/2013

Team LAB Workout

Warmup - JTLC, GBBx2, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x80-1x90-1x93-1x96 (f,1)-1x100 (PR, 220.5#)-1x102.5 (fx5)

//There's one big goal met!  Went up easy too.  That was fun.  Coaches had me try 102.5 a bunch of extra times because I was so. damn. close.

Clean & Jerk
3x50-3x60-3x70 (hang clean x2 + clean + jerk)-1x80-1x90-1x100-1x107-1x112-1x116 (f jerk)-1x118 (PR, 260.1#, f jerk)

//Saw spots after the 118 clean, jerk wasn't happening.  Still, can't complain about a PR.  Saw I am setting up with my shoulders too far in front of the bar, might help my looping off of my thighs.

Snatch Pulls
3x100-2x3x105

Clean Pulls
2x3x120-3x125

Strength -
Front Squat
3x60-3x80-3x100-3x112-3x119 (PR, 262.4#)-2x124 (f #2)-1x129 (PR, 284.4)

Pause Front Squat
3x60-3x80-3x100-3x110-2x115 (f #2)-1x120 (f)

Snatch Balance
3x60-3x75-3x92 (f #3)-2x97 (f)

//Oops on the last two.  Think I may possibly have run out of gas.  Adrenaline high from 100 only lasts so long!

Saturday, 9/21/2013

Team LAB/J5 Open Gym Workout

Wonderful road construction meant I couldn't get to the Lab this morning, good thing J5 has platforms and a nice bar and bumpers set!  Everything in pounds.  Also meant I got to coach the "competition" level class afterward - got to teach some snatch.

Warmup - JTLC, GBB, snatch position stretches

Weightlifting -
Snatch
3x3x95-3x115-2x135-1x155-1x175-1x185 (f,f,1)-1x195-1x205-1x210

//Stopped there, 210 took a little fight to stand up and tweaked my elbow a little bit.  Hindsight maybe could have tried 215, which would have been a PR by a couple pounds.

Clean & Jerk
3x95-3x115-3x135 (2x hang clean + 1x clean + 1x jerk)-1x165-1x185-1x205-1x225-1x240-1x250-1x260 (f)

//260 just got in front of me.  Everything else was really pretty smooth.  Third pull feels like it's coming along.

Strength -
Squat
3x135-3x185-3x225-3x265-3x285-3x285 (f #3)-2x3x280-3x280 (f #3)

//Sub-par.  Got stuck in the bottom too much, definitely.

Clean-Grip Deadlift
3x225-3x275-3x315-3x3x365

Got shown how to voodoo floss my bad shoulder from swimming too.

Thursday, 9/19/2013

J5 Open Gym Workout

First - Helped coach 6 PM class.  Double-unders, some handstand stuff, overhead squat technique.

Warmup - JTLC, GBB, snatch position stretches

Weightlifting - 
3-Part (Top Down) Snatch
3x95 (power)-3x95 (full)-3x115-3x135-3x155-3x165 (f knee hang)

3-Part (Top Down) Clean + Jerk
3x95-3x135-3x155-3x185

//Little slow throughout.  Probably didn't warm up quite enough.  Also, maybe not ready for 2 days in a row of weightlifting movements.

Strength -
1A) Shoulder Press (Warmup 5x45-5x95-5x105)-3x5x115
1B) Weighted Chinup - 3x5x53

Wednesday, 9/18/2013

Team LAB Workout

Warmup - foam roll, JTLC, GBB, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x80-1x85-1x90 (f,f,1)-1x93 (f,f,1)-1x95 (f,f)

//Dropped the last 95 right on my neck.  Oof.

Clean & Jerk
3x40-3x50-3x60-3x70 (2 hang clean + 1 clean + 1 jerk)-1x80-1x90-1x100-1x105-1x110 (f,f,1)-1x113 (PR, 249.1#)

//Getting better at third pull, up until the 113 at least.  That one was a little ugly.  But maybe the best jerk I've ever done.

Clean Pulls
3x115-2x3x120

Snatch Pulls
3x3x100

Strength -
Squat
3x60-2x80-2x100-2x120-2x2x130-2x130 (f #2 twice - stupid belt kept falling off and I psyched myself out)-3x2x127

Romainian Deadlift
3x60-3x100-3x120-3x130-3x3x135 PR?

Decent day, can't complain.  That 97 snatch must have come out of nowhere because I can't even get close recently!

Tuesday, 9/17/2013

Garage Gym Workout

Warmup - JTLC, GBB

Strength - 
1A) Bench Press (Warmup 5x45-3x135-3x155-3x175) - 5x3x200
1B) Bent-Over Row (Warmup 5x45-3x135-3x155-3x165) - 5x3x180

2A) Snatch Sotts Press (Warmup 3x45-3x55-3x65) - 3x3x75
2B) BTN Sn Grip Push Press (Warmup 3x45-3x135-3x165) - 3x3x190

Short workout today, since I NOW HAVE A COACHING GIG!  At least, assisting, and starting Thursday.  Psyched to get started with J5.

Monday, 9/16/2013

Warmup - JTLC, GBBx2, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x80-1x85-1x90-1x93 (f,1)-1x96 (f,f,f)

//Gaah!  Got to work on that lockout more still.  BTN snatch-grip push presses tomorrow for sure.

Clean & Jerk
3+1x40-3+1x50-3+1x60-3+1x70 (2 high hang clean, 1 full clean + 1 jerk)-1x80-1x90-1x100-1x105-1x110-1x115 (f jerk)-1x120

//Felt really good up to 105.  Like I was actually catching the bar as opposed to it landing on me.

Two-Part Pause Clean
3x60-3x70-3x80-2x85-1x90-1x95

//Maybe getting the hang of it.  Still gotta work more.

Snatch Pull
3x95-2x3x100

Strength
Front Squat
3x60-3x80-3x100-3x110-3x117 (PR, 257.9#), 2x122, 1x127 (PR, 279.9#), 1x130 (f)

//Almost on the 130!  I'll get that dang thing next time.  127 went up easy.

Pausing Front Squat
3x60-3x80-3x100-3x110 PR (242.5#)-2x115 (f #2)-1x120 (f)

//Oops.  Badly planned?

Snatch Balance
3x60-3x70-3x80-3x90 (PR, 198.4#)-2x95-1x100 (PR, 220.5#)

//100 was shaky, but I'll take it.

Good day overall, cleans still bug me but I'm still getting work done on them.  254# as not a terrible struggle means I am definitely getting stronger on even if the catch is not perfect.

Saturday, 9/14/2013

Team LAB Workout

Warmup - foam roll, JTLC, GBB, clean position stretches, jerk positions

Weightlifting - 
Clean & Jerk
3x3x40-3x60-1x80-1x90-1x100-1x105-1x110-1x115 (f jerk)-1x120 (f,f)

Snatch
3x3x40-3x50-2x60-1x70-1x80-1x85 (f,f,f,1 - huh?)-1x90-1x93 (f,f,f)

//Third.  Pull.  Gaaaah!!!

Strength -
Front Squat
3x60-3x80-3x90-3x100-3x110-3x115 PR (253.5#)-2x120-1x125 PR (275.5#)

Back Squat
3x60-3x80-3x100-3x110-3x120-3x130 (f)-3x125 (f #3) - PUNT

//Confused.  Not sure what happened there.

Clean-Grip Deadlift
2x100-2x120-2x140-3x2x160

Thursday, 9/12/2013

Team LAB Workout

Warmup - JTLC, GBB, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x80-1x85-1x90-1x93 (f,f)

//Lockout wasn't working on the 93's.

Clean & Jerk
3x3x40-1x60-1x80-1x90-1x100-1x105-1x110 (f jerk)

//Working on the finish of the pull into the catch.  Felt better, still not quite where I need to be.  110 was relatively easy though.

High Hang Clean
3x60-3x65-3x70-3x75-1x75

//Just working on finishing pull.

Snatch Pulls
3x90-2x3x95

Strength -
Squat
2x60-2x80-2x100-2x110-2x120-2x130-4x2x125

//Got the work done.  Nothing special since I tripled 130 last week.

Romanian Deadlift
3x60-3x100-3x3x120

45 degree back extensions
3x10

Also, heard from owner of J5 CF, who I talked to about coaching last week.  Said he was interested and would have more information for me next week.  Looks like I might finally get to coach people.

Wednesday, 9/11/2013

CFE Open Gym

Warmup - JTLC, GBB warmup

Strength -

1A) Bench Press (Warmup 6x45-3x135-3x155-3x175) - 5x3x195
1B) Bent-Over Row (Warmup 3x45-3x135-3x155-3x165) - 5x3x175

2A) Snatch Grip BTN PP (Warmup 3x45-3x135-3x155-3x175) - 3x3x185
2B) Sotts Press (Warmup 3x45-3x65-3x75) - 3x3x85

//Sotts Press was tough.  First time doing it, had trouble with balance.

3A) Weighted Chinup 3x5x53
3B) Strict Leg Raise 3x15

Not bad.  Upper body feels a lot better than lower did yesterday.  Also demoed some snatch/clean drills to help people.

Tuesday, 9/10/2013

Team LAB Workout

Warmup - JTLC, GBB x2, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x80 (f,f,1)-1x85-1x90-1x93 (f,f)

//90 was a little bit of a surprise and a small victory given how slow my pulls were and how worn out my quads and knees still are from last weekend.

Clean & Jerk
3x3x40-3x60-1x80-1x90-1x100-1x105-1x110 (f)-1x100 (f)

//Jimmy tried to have me hold my hook grip longer through the pull to avoid having the bar smash down on me as much right before the 110 - that and the last 100 were trying to do that.  Wasn't working with my grip, have to do some lighter ones for work.

Snatch Pulls
3x3x100

//A little slow.  Would have been a good idea to go lighter today.

Clean Pulls
3x3x110

Strength -
Front Squat
3x60-3x80-3x90-3x100-3x110-2x115-1x120

(Pausing front squat wasn't happening today.)

Snatch Balance
3x60-3x70-3x80-3x85-3x90 (f)

//Blargh.  Punt here.  Actually today was better than I expected overall given (again) what I did last weekend.

Saturday/Sunday 9/7-9/8/2013

D-Town Throwdown - Team of 3 guys, 3 girls

Saturday
Warmup - JTLC, GBB, lots of foam roll/mobility

WOD #1
Each member in guy/girl order does
20 Deadlifts, 275/185
400m run

14:34

//Deadlifts were fine, probably should have done them unbroken but broke at 15 to take belt off before run.  Took 100m or so to not feel like I was going to fall on my face, just couldn't turn the jets on and catch people but I did probably outsplit everybody on the run.

Cooldown - 500m easy row, foam roll

Warmup - JTLC, light snatches, short row

WOD #2
Guys, then girls complete
250m row (each simultaneous)
100 TTB
100 Wall Ball shots, 20# to 10'
12 rope climbs, 15'
(20 minute time cap)

Through 3 rope climbs for the ladies.

//Was a good one for us.  I held ~1:26/500m pace for the row, easy.  Broke the reps up more or less evenly.  Only one team actually finished the workout, we could have been closer had our guys done longer sets, which in hindsight we probably should have.

Cooldown - mobility, foam roll

Warmup - light row, back squats (135x5-185x5-225x5-225x3)

WOD #3 -
Girls, then guys,
5 minute AMRAP
Back squat, 225/155

185 reps total

//Guys got 107, I did I think 23 of them.  I am not a speed squatter, so the other two kind of carried us.  Also not demolishing my legs was a good thing in hindsight, as you'll see.

Cooldown - light row, mobility

Sunday

Warmup - Airdyne wakeup, JTLC, stretching, practice wall balls

WOD #4 -
One guy each does:
Karen (150 wall ball shots, 20# to 10')
Diane (21-15-9 DL 225, HSPU)
Elizabeth (21-15-9 PC 135, Ring Dips)

One girl each does:
Grace (30 C&J 95)
Isabel (30 Sn 95)
Fran (21-15-9 Thruster 65, Pullups)

(30 min time cap)

Through 29 Grace reps

//I did Karen - 6:15 for a PR, broke it up 60-20-20-10-10-10-10-6-4 (AKA, that was everything I had), Diane guy had issues with HSPUs and took way longer than expected.

Cooldown - light row, quad massage (couldn't hardly bend legs to take off shoes and knee sleeves afterward)

Warmup - light row, light snatches, OHS reps up to 115#

WOD #5 -
In pairs of guy/girl, each pair completes
50 alternating overhead squats, 115/75
3x150m hill runs

13:53

//Good finish.  My partner and I did our OHS unbroken (in Inov8s, not even lifting shoes!), the only pair to do that in our heat and one of the only ones in the whole event.  We were actually talking to each other through the reps making sure we were both good, which got some laughs afterward.

9th overall of 15 teams - was a good weekend considering most of the affiliates there were top-75 teams in the Open.  I may not squat for a week though, did ~250 total squat reps of different types over the two days.

Friday, 9/6/2013

Garage Workout (just staying limber for D-Town Throwdown this weekend)

Warmup - JTLC, GBB warmup, snatch position stretches

Snatch ABC's

Hang Snatch
3x95-3x115-3x3x135

Hang Power Clean + Jerk
3x3+1x155

Deadlift (just feeling out up to 275 quick for Event 1 tomorrow)
5x135-5x225-5x275

Pause Front Squat
3x3x165

Done.  Good enough for a loosener, but geez is my garage sweaty!

Wednesday, 9/4/2013

Team LAB Workout

Warmup - JTLC, GBB warmup, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x80 (f,1)-1x85-1x90-1x93-1x95 (f,f,f)

//Dropped the bar on my back the first 95 try.  Probably got in my own head a little.  Still happy because that would have been easily a PR before Saturday.

Power Clean + Front Squat + Jerk
(ABC 3x3x40) 1x40-1x60-1x80-1x90-1x100-1x105 (CrossFit PC)-Full Clean 1x110 (f,f)

//Ehhhhhh... gotta go back to the drawing board a little on my third pull and catch.

Clean Pulls
3x115-3x120-3x125

Snatch Pulls
3x3x100

Strength -
Squat
3x60-3x80-3x100-3x110-3x120-3x130 PR (286.6#)-4x3x125

//Actually more than I've ever HBBS before now that I think about it.  Sort of curious as to what my 1RM is if I'm fresh.

Rack Jerk - (wrists/forearms sore from bench yesterday, also not on jerk blocks so didn't push it too much)
2x40-2x60-2x80-2x90-3x2x100

RDL
3x5x100-5x120

Tuesday, 9/3/2013

CFE Open Gym (in lbs)

Warmup - JTLC, GBB warmup, some tech work - TTB, butterfly pullups, etc.

Strength -
Bench Press
5x45-5x135-5x155-5x165-5x175-3x5x185

//Working on keeping butt down, engaging triceps mostly.  Could have gone up but butt would have lifted on later reps.

1A) Behind-the-Neck Push Press (WU 3x135-3x155)-3x3x175
1B) Bent-Over Rows 3x5x155

//First time doing the BTN PP.  Interesting.

2A) Weighted Chinup (WU 5x35)-3x5x53
2B) 1-Arm KB Row - 3x10x70 each arm

Good upper-body stuff.  Legs feel great and will be all ready to squat triples tomorrow!

Monday, 9/2/2013

Team LAB Workout

Warmup - JTLC, PVC dislocates, GBB, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x75-1x80-1x85-1x90-1x95 PR-1x97 PR (213.8#)-1x100 (f,f)

//Uhhh... I'm not sure where that came from!

Snatch Pulls
3x3x100

Clean & Jerk
3x3x40-3x60-2x80-1x90-1x100-1x110-1x115 (f, f jerk)

//Nothing special really.  Work done!

Clean Pulls
3x3x120

//Note for future reference - Justin told me to start doing all my pulls after C&J.

Strength -
Front Squat
3x60-2x80-2x90-2x100-2x110-2x122 PR (268.9#)-2x2x117

Pause Front Squat
2x60-2x80-2x90-2x100-2x112 PR (246.9#)-1x117 PR -1x120 PR (264.5)

//Actually my most recent front squat 1RM was 265... I think it's higher than that now.

Snatch Balance
2x60-2x70-2x83-3x2x95 PR (209.5#)

//Couple flubs in the work sets, but was losing it forward on catch and not stressful so I did get all 3 sets complete.

Good day.  Amazing what an extra day off of work and everything else will do for you.

Saturday, 8/31/2013

Team LAB Workout

Warmup - foam roll, JTLC, GBB warmup, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x75-1x80 (ugly)-1x85-1x88-1x90-1x93 (f,1) PR (205#)-1x95 (f,f)

//Oh yeah.  Every time I PR it feels relatively easy.

Clean & Jerk
3x3x40-3x60-2x80-1x90-1x100-1x105-1x110-1x115 (f,f)

//I'll take it.  Tied PR total 93/110.

Strength - 
Squat
5x60-5x80-5x100-5x110-5x5x120

//A lot easier than last week's fight for one set at 120.  Stayed a lot tighter in the back-le region I think.

Clean-Grip Deadlift
3x60-3x100-3x120-3x140-3x160-3x150

//160 was pretty stripper-pull-esque, so I went down.

Good day overall.  Went to help with a little weightlifting clinic at CFE afterward.  I really love coaching, wish I had someplace to do it more often.

Friday, 8/30/2013

CFE Morning Workout

Warmup - JTLC, 2 rounds (150m run, 10 situps, 10 pushups, 10 squats)

Weightlifting -
"Eric Complex"
1 clean grip deadlift
1 hang power clean
1 hang clean
2 front rack lunges, alternate feet
2 split jerks, alternate feet

95-135-165-205 (f,f)

Slipped on something on the lunge for the first one, missed left-foot jerk on second one.  Not with it today.

Conditioning -
15 Eric Complexes for time, 135#
10:47

:30 seconds each station, max reps
Row (calories)
plate burpees, 45#
wall ball, 20#
SDHP, 75# (subbed with hang power clean, don't like SDHP)
push press, 75#
KB swing, 2 pood
hand release pushups
air squats

Either 94 or 104 reps, lost track of 10s!

... Or, maybe not!

Wednesday, 8/28/2013

Team LAB Workout

Warmup - JTLC, general barbell warmup, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x75-1x80-1x85 (f,f,f,1)-1x87-1x89-1x91-1x92 (f)

//Mixed bag.  Fought with stupid 85 for the third workout in a row, then finally snapped out of it an managed to be aggressive for 5 tries in a row - just didn't quite have the finish on 92.

Snatch Pulls
3x90-2x3x94

Power Clean + Front Squat + Jerk
1+1+1x40-1+1+1x60-1+1+1x80-1+1+1x90-1+1+1x100-1+1+1x103

//103 power clean was sprawled.  Haven't quite gotten the CrossFitter out of my weightlifting yet.

Clean & Jerk
1+1x110 (f jerk)

//Bleh.  110 was hard, but I guess I shouldn't be disappointed because that'd be right at a PR a week ago.

Clean Pulls
3x110-3x115-3x120

Strength -
Squat
3x60-3x80-3x100-3x110-3x120-3x127 PR (279.9#)-3x127 (f #3)-3x125

//So-so.  PR but couldn't do all 3 sets unfortunately.  And I probably should have gone for 5 sets too.

Rack Jerk
3x60-3x80-3x90-3x100-3x107 (f,f,f,f)

And here's where the wheels fell off.  No misses at 105 last week, not even close to 107 this week.  Was supposed to do jerk recoveries but was too pissed at myself.

Tuesday, 8/27/2013

CFE Workout

Warmup - JTLC, position stretches

Worked with the coach I'm going to be assisting for a lifting clinic at CFE this weekend - just some light snatches/first pulls, basic technique stuff to make sure we're on the same page and I can demonstrate well.  Should be good.

Conditioning -
In teams of 3, partitioned however (my reps in parenthesis)

45 thrusters, 115# (5/5/5)
6 rope climbs (1/1)
1 400m run (team)

36 thrusters, 115# (6/6)
4 rope climbs (1)
1 400m run (team)

27 thrusters, 115# (9)
2 rope climbs (1)
1 400m run (fast!)

Good stuff.  Not too stressful, so should be good for the LAB tomorrow.

Monday, 8/26/2013

Team LAB Workout

Warmup - foam roll, JTLC, general barbell warmup, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x75-1x80-1x85 (f,f,f,f,1)

//Blarg.  Almost threw a barbell temper tantrum, which is probably not the right thing to do!  But I wasn't stopping at 80.

Snatch Pulls
3x85-3x90-3x95

3-2-1 Clean & Jerk
3+1x40-3+1x60-3+1x80-3+1x90-3+1x100-2+1x105 PR-1+1x110-1+1x115 (f jerk) PR (253.5#)-1x120 (f)

//Got under 120 - couldn't stand it up.  Maybe next time if I don't do 3, 2, 1.  Should have had 115 jerk too, but the clean PR is cool.

Clean Pulls
3x3x120

Strength -
Front Squat
3x60-2x80-2x100-2x110-2x115-2x120 (f #1) -2x120 PR (264.5#)-2x2x115

Pausing Front Squat
2x60-2x80-2x90-2x100-2x110 PR (242.5)-1x115 PR (253.5#)

//Good squatting day.  Doubled my old single, we'll see what I can do next time we get to 3-2-1 front squats.

Snatch Balance
2x60-2x75-2x85-3x2x92 (f last rep)

Long day.  I am pooped!

Saturday, 8/24/2013

Alarm decided not to go off for whatever reason today.  Was planning on getting up at 6:30 for 8:00 lifting, but ended up waking myself up at 7:20.  Fantastic.

Team LAB Workout

Warmup - foam roll, JTLC, general barbell warmup, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x75-1x80 (f,f,1)-1x85-1x88 (f,f)

//Ugh.  Something un-clicked from Wednesday.  Just didn't feel good, except maybe the 85.

Clean & Jerk
3+1x40 - 3+1x60 - 3+1x80 - 3+1x90 - 3+1x95 - 2+1x100 - 1+1x105 - 1+1x110 - 1x113 (f)

//Not quite as bad.  Never thought I'd say this, but I am actually better at the jerk than the clean now.  Maybe significantly better.

Strength -
Squat
5x60-5x80-5x100-5x110-5x120 (a little help on last rep) - 2x5x115

//Didn't feel all that great either.  Probably a little dead legs from DL/wall ball/running Friday.

Clean Grip Deadlift
3x100-3x120-3x140-2x3x150

//Went a little lighter because, again, DLs at CF Friday.

Friday, 8/23/2013

CFE Morning Workout

Warmup - plyos, stretching

"Strength" -
EMOM 12
3 Deadlift, 315#
15 wall ball shots, 20#

Made it through 6 rounds, was the only one who even did the 15 balls, since there was options for 8 and 10.  Coach:  "We're going to require you to drop the deadlift at the top each rep to save your back for 'squat retesting' on Monday and Tuesday."  REALLY?  1) How is that going to do anything to save you for a 1RM squat in 3 or 4 days?  2) You say that, and then have a crapload of wall balls?  And people wonder why I don't come in to CFE organized classes that often.

Conditioning -
In teams of three
1 mile (10 laps) relay run
1600m row
1 mile (10 laps) partner carry

20 minute time cap, team made it through almost 4 laps of partner carry.

Things I learned - 1) I can still run fast, or at least faster than anybody at CFE by a pretty long shot.  2) I can still row fast, but I have lost a lot of stamina in that.  3) I suck at partner carries!

Wednesday, 8/21/2013

Team LAB Workout

Warmup - foam roll, JTLC, general barbell warmup x2, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x75-1x80-1x85-1x88-1x91 (200.6#) PR-1x94 (f,f)

//200# club!  No fails up to the PR was nice, 80 was a little bit toesy on the pull though.  94 was pretty close on the second try, apparently let the bar get in front of me a touch too much on the first pull though.

Snatch Pulls
3x85-3x90-3x95

Power Clean + Front Squat + Jerk
1+1+1x40-1+1+1x60-1+1+1x80-1+1+1x90-1+1+1x95-1+1+1x100-1x105 (f power clean)

Clean & Jerk
1x105 (f - oops)-1+1x105-1+1x109 PR - 1+1x112 (246.9#) PR! - 1x115 (f)

//Triple PR!  Clean, Jerk and C&J all in one lift.  Video evidence says I was really close to the 115 clean, but my back never really got set on the way up.

Strength -
Squat
3x60-3x80-3x100-3x115-5x3x125

//Note:  Failed third rep on first work set, not from strength but I went down too quick and got caught on my toes.  Other than that, good.

Rack Jerk
2x60-2x80-2x90-2x100-3x2x105

PR for doubles.  No misses on the 105s.

RDL
3x5x100

Good day, obviously.  Glad I can make it Saturday again finally, even though it was because a golf outing got cancelled...

Tuesday, 8/20/2013

CFE Open Gym Workout

Warmup - foam roll, JTLC, general barbell warmup.  Did mobility routine at work this morning.

Strength - Bench Press
8x45-5x135-3x165-3x185-2x3x205-3x3x195

//Butt started coming up a bit on the second set of 205, so dropped down to have good technique.  Seemed to work.

1A) Bent-Over Row 3x8x145
1B) Close Grip Bench Press 3x8x135

Conditioning -
3 Rounds
5 Deadlift, 315#
5 Muscle-up to Ring Dip
6 KB Snatch, 2 pood alternating arms
5 Box Jump, 40"

9:18

Barn-burner right there.  Scheduled for four rounds but may have overestimated my conditioning/muscle up skill level at the moment.  No misses but definitely had to start breaking up the sets of those. 5->3-2->2-2-1.

Monday, 8/19/2013

Team LAB Workout

Warmup - foam roll, JTLC, general barbell warmup x2, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x75 (f,f,1)-1x80-1x85-1x87.5-(EDIT: 1x88 - 85 + 1 and 0.5 on both sides = 88 :-) )1x90 (f,f,f)

//Odd day.  Those misses at 75 came out of nowhere, but I figured it out and trucked on.  Glad to hit 87.5 again, 90 was pretty close.

Snatch Pulls
3x85-3x90-3x95

Clean 3,2,1-stop (Warmup)
3x3x40-3x60

Clean + Front Squat + Jerk
1+1+1x80-1+1+1x90-1+1+1x95-1+1+1x100-1+1+1x104 (f jerk)-1+1+1x106 (f jerk)-1x110 (f)

//Kinda fun.  Should have had jerk at 104 and maybe 106 but didn't drop under fast enough.

Clean Pulls
3x105-3x110-3x115

Strength -
Front Squat
2x60-2x80-2x90-2x100-2x105-3x2x113

Pausing Front Squat
2x60-2x80-2x90-2x100-2x105-1x110

Snatch Balance
2x60-2x70-2x80-3x2x87

//These were all good, no misses all around and the pause squats were PRs I believe.  Will go for 90 on snatch balance next week definitely.

Justin noticed my swimmer back posture issues during the cleans and also the pause front squats.  Told me I was "broken" and while I was doing really good for being broken, I still needed to fix it.  Gave me a bunch of exercises to do and showed me how.  Will be hitting them hard starting tomorrow.  Good day overall, I think.

Friday, 8/16/2013

Team LAB Workout
(in Garage)

Warmup - JTLC, general barbell warmup, snatch position stretches

Weightlifting -
Snatch
3x3x95-3x115-2x135-1x155-1x165-1x175-1x185 (f,1)-1x190 (f,f)

Clean & Jerk
3x3x95-3+1x135-2+1x175-1+1x200-1+1x225-1+1x240 (f, f jerk)

Strength 
Squat
10x135-10x165-10x200-3x10x235

Squats were toooough.  But still not death like a few weeks ago.  Happy to up those by 10# from last week.

Still, it constantly amazes me how little I improve when I actually try to put my mind to something.

Wednesday, 8/14/2013

CFE Morning Workout

Can't make LAB today and don't have time for a full garage workout so went to WOD instead.

Warmup - shoulder mobility, team 50 burpees, 20 bear crawls

Strength -
Bench Press - 5x135-3x185-2x3x195
Max effort broad jump in between each set.

//Not enough here, sharing bar + only 12 minutes to get sets in = doesn't work.

Conditioning -
In teams of 2
EMOM 6
25 double unders
max clean & jerk, 185#

Total - 22 C&J - I did per round 3/2/2/2/2/2

AMRAP 5
1 bear crawl, ~15m
10 air squats

11 rounds + 2 squats

Not a bad workout overall.  Power cleaned on the C&J, felt pretty easy.  Will hopefully have time to get 3-5-7-9 squats tonight, aiming for 275-260-250-235 if I feel good.  Not exact percentages since I have pounds and smallest jump of 5#.

Part Two - Squats!
JTLC, bar squats to warmup
5x135-3x185-3x225-3x250-3x275-5x260-7x250-9x235

PR's all around, highlights here:

http://www.youtube.com/watch?v=2a9SLbJwyro

Tuesday, 8/13/2013

Garage Workout

Short one today!

Warmup - Lawnmowing, JTLC

Strength - Shoulder Press

5x45-5x70-5x80-5x90-5x100-5x115 (f #5, boo)-3x5x110

Conditioning -
EMOM 10
alternate
A) 3 hang power clean + 1 jerk, 185#
B) 10 one-arm KB snatch, alternating arms, 1.5 pood

Whoo!  Burner there!

Monday, 8/12/2013

Team LAB Workout

Warmup - foam roll, JTLC, general barbell warmup, snatch position stretches

Weightlifting -
Snatch
3x3x40-3x50-2x60-1x70-1x75-1x80-1x85 (f,1)-1x87.5 (f,f)

//Balls.

Snatch High Pull w/ Re-dip
2x3x70-3x75-3x80-2x3x85

Clean & Jerk
3x3x40-3+1x60-2+1x80-1+1x90-1+1x100-1x105 (f jerk)

//Balls.

Clean Pull
3x105-3x110-3x115

Strength -
Front Squat
3x60-3x80-3x90-3x102-3x112 (f #3)-2x3x107

//Balls.

Pause Front Squat
3x60-3x75-3x3x90

Snatch Balance
3x60-3x70-3x3x82 PR

At least the day ended with something good.  Possibly just still recovering from sun/CF comp, but I didn't feel extra tired or anything.  Too bad I won't be back to the Lab the rest of the week, will have to get at least squats done on my own in the garage.

Saturday, 8/10/2013

Battle For the Hill

Warmup - jog, JTLC, plyos, various other warmup "shtuff"

All in Teams of Three

WOD 1 - "Team DT"

3 hill sprints

120 deadlifts, 115#

3 hill sprints

90 hang cleans, 115#

3 hill sprints

60 shoulder-to-overhead, 115#

10:36 - I did 40 of the deadlifts (20-20), 45 of the hang cleans (15-15-15), 28 of the s2os (10-10-8)

WOD 2 - 

AMRAP 12 

45 KB swings, 1.5 pood (15 per person)

45 box jumps, 24"

36 KB swings

36 box jumps

27 KB swings

27 box jumps

Burpees onto plate (don't have to open hips, just jump onto 15# plate) with rest of time for score.

157 burpees - no idea how many I did, a few more than my 1/3 though.

That was fun!  First competition I've actually done outside so that was different, a little hot though. 

Friday, 8/9/2013

Garage Lifting (Team LAB Style)

Short on time today so instead of half-assing a bunch of stuff I decided to keep to two movements and do them well.

Warmup - JTLC, general barbell warmup, snatch position stretches

Weightlifting -
Mid-Thigh Hang Snatch
3x95-3x115-3x135-3x145-3x3x150

//Only a couple iffy ones, in the work sets, both were underpulls but I saved them fine.

Strength -
Squat
10x135-10x165-10x195-3x10x225

//Oh, wow.  Those were difficult - not to be confused with the "death" squats while I was getting used to lifting a lot, but definitely hard.

Videoed most of the stuff since no realtime coaching in my garage.  Will have highlights put together when I have more time.

EDIT:  Here's the "highlight" vid -

Wednesday, 8/7/2013

Team LAB Workout

Warmup - foam roll, JTLC, general barbell warmup, snatch position stretches

Weightlifting - 
Snatch
3x3x40-3x50-2x60-1x70-1x76-1x81-1x86-1x91 (f,f)-1x90 (f)

//Oops.  86 easy, then Jimmy said I progressed up wrong but try 91, missed twice (first one close but behind), then Justin said I should have just gone to 90 and not tried to PR again... so I tried 90 but was a little mentally out of it after that.  Oh well, plenty of days to train.

Snatch Pulls
3x90-3x95-3x100

Clean & Jerk
3x3x40-3x60-2x80-1x90-1x100-1x105-1x110 (f,f)

//Was happy to get the 105 jerk that I've missed a few days in a row.  110 probably could have fought for the first attempt but not worth it today, second attempt go stuck too far forward on the 2nd pull and didn't try to get under it because I was out of position.  Not a bad progression because of making 105 though.

Clean Pulls -
3x105-3x110-3x115

Strength - 
Squat
5x60-5x80-3x100-3x110-3x122 (269#)-5x116 (256#)-7x110 (243#)-9x104 (229#)

//All PRs.  Felt good, no deathly reps.

Rack Jerks
Warmup positions; 3x60-3x75-3x90-3x3x100

RDL
3x3x100

Cool.  Pretty decent day overall.  Snatch misses were technique, so no biggie.  Again no misses in the strength portion, and pulls are starting to feel a lot more comfortable, so I think I'm getting better at that part.

Tuesday 8/6/2013

CFE Open Gym

Warmup - foam roll, JTLC, general barbell warmup

Strength -
1A) Bench Press (warmup 10x45-10x115-10x145) 5x10x165
1B) Bent Over Barbell Row - 5x10x145

//Bench got a little ugly on the last couple sets.  Oh, forgot to fix last week's bench, I accidentally put 35s instead of 45s so it was really 20 pounds less for the working sets.

Klokov Press - 3x45-3x65-3x75-3x85-2x3x90-3x90 (f #3)-3x90

Conditioning - 
12-9-6
Deadlift, 255#
Strict Pullup
Power Jerk, 165#

13:37

All with one bar, so had to drop and add 45s every round.  Was going to do HSPUs for a fourth exercise, but I think I pressed myself all out doing bench, press and jerks.  Underestimated this one a little.

Also managed to piss everybody in the gym off pretty much - tried to work with a guy on snatch and the guy he was doing conditioning with got mad at me because he fashions himself a great coach even though he isn't even a coach at all.  I couldn't just let totally rounded back and stripper snatch at 115# go.  Also was practicing KB swings for the competition this weekend and the gym owner tried to tell me I was no-repping.  He even taped me - I was literally a degree off of perpendicular, pretty sure that would count at any competition anywhere, besides the fact that I've only been no-repped on swings once before, and that was with an 88-pounder.

Monday, 8/5/2013

Team LAB Workout

Warmup - foam roll, JTLC, mobility, general barbell warmup, position stretches

Weightlifting -
Snatch
3x40-3x50-2x60-2x70-1x73 (f,1)-1x78-1x83-1x88 PR-1x90 (198.4#) PR-1x92 (f)

//FINALLY!  Psyched about that one.  Went for the 92 just to be over 200#, probably overpsyched myself after 90.

High Hang Snatch
3x40-3x50-3x60-3x3x65

Clean & Jerk
3x40-3+1x60-2+1x80-2+1x90-1+1x100-1x105 (f,f jerk)

//Not quite as good.  Still not a terribly crappy progression, though I should have had the jerk at 105.

Clean Pulls
3x105-3x110-3x115

Strength - 
Front Squat
5x20-3x60-3x80-3x90-3x100-3x110-2x3x105

//Same weight as last week because I didn't hit every rep last week.  Got them all this week and 110 was a lot easier too.

Pause Front Squat
3x60-3x75-3x90-3x100

Snatch Balance
3x50-3x60-3x70-3x3x80

My pledge to miss less is working!  No misses in the strength section, which is really what I was going for.  Very good day overall.

Friday, 8/2/2013

CFE Morning Workout

Warmup - plyos, mobility

Strength - 
Squats from the hole - 2x115-2x135-2x145-5x2x155
+ handstand practice

//Kind of pointless, more like another warmup but that's OK since I came more for the conditioning today.

Conditioning
8-7-6-5-4-3-2-1 Full Clean, 135#
200m run between rounds

12:36

Conditioning is definitely a little lagging, only two MetCons a week doesn't quite maintain where I was but it will come back fast when I start focusing on it.  Unbroken cleans each set.

Wednesday, 7/31/2013

Team LAB Workout

Warmup - foam roll, JTLC, general barbell warmup, sntach position stretches

Weightlifting -
Snatch
3x3x40 (3,2,1-stop power, 3,2,1-stop power to squat, 3,2,1-stop full)-3x50-2x60-1x70-1x77.5 (f,1)-1x82.5-1x87.5 (f,1)-1x90 (f,f)

//PR, if only by half a kilo.  But still, broke through that little barrier I was stuck at.  90 would have been closer but coach moved my stance wider and it just felt weird.

Drop sets - 3x1x60

//Getting used to wider stance.

Snatch Pulls - 3x80-3x85-3x90

//Staying at this weight until 3rd rep is consistent with 1st.

Clean & Jerk
3x3x40 (3,2,1-stop power, 3,2,1-stop power to squat, 3,2,1-stop full)-3x60-2x80-1x90-1x95-1x100-1x105-1x110 (f jerk)-1x112.5 (f)

//Match PR for clean, probably could have fought 112.5 up but not really worth putting the ol' back in harms way.

Hang Clean - 3x3x60

//Just technique work.

Strength - 
Squat
5x20-5x50-5x60-3x80-3x100-3x110-3x115-3x120 (264#)-5x114 (95%, 251#)-7x108 (90%, 238#)-9x102 (85%, 225#)

//Good stuff.  Must be finally getting used to the volume because every set was heavy, but didn't feel like absolute death.

Depth Jumps (to jerk blocks + 1 pulling block) - 3x5

45-degree Back Extensions - 2x10

Good day.  Wish I could make it Saturday to close out the week well but family reunion calls.

Tuesday, 7/30/2013

CFE Open Gym Workout

Warmup - foam roll, JTLC, general barbell warmup

Strength - 
Bench Press warmup - 10x45-10x135-10x155

1A) Bench Press - 2x10x165-1x10x175
1B) Bent-over Barbell Row - 3x10x145

//The bent-over version seemed like it got my back better than Pendlay rows.  Which is what I'm looking for.

2) Klokov (behind the neck, snatch grip, strict) Press - 5x45-3x65-3x75-3x85-3x3x90

//First try doing these.  Interesting, feels like something that would be good to add regularly, since that overhead support can be an issue for me sometimes.

Conditioning - CF Games 2011 Rope-Clean
5 rope climbs, 15'
5 clean & jerks, 145#
4 rope climbs, 15'
4 clean & jerks, 165#
3 rope climbs, 15'
3 clean & jerks, 185#
2 rope climbs, 15'
2 clean & jerks, 205#
1 rope climb, 15'
1 clean & jerk, 225#

~15 minutes - was around 10 after the last rope climb and took three attempts and 5 minutes to get the last C&J.  Really underestimated this one, probably because I conveniently forgot my C&J max is only 235... stupid metric to English conversions :-) Oh well, not going to kill me tomorrow or anything.

Monday, 7/29/2013

Team LAB Workout

Warmup - foam roll, JTLC, general barbell warmup, mobility

Weightlifting -

Snatch - Warmup with position stretches and ABC drills x3

3x42-3x52-3x60-2x70-1x75-1x82 (f,f,1)-1x87 (f,1)-1x89.5 (f,f)

//Try for 83-88 next time, not working landing 87 with effort and then trying to go up.  87 two workouts in a row is pleasant though, though the misses on the way didn't make me happy.

Hip Snatch (snatch from mid-hang) -
3x40-3x50-3x60-3x70-3x72.5 (f on 3)-3x72.5 PR

//Probably shouldn't have jumped straight from 60 to 70.  2nd rep on 70 had to walk it up because I almost lost it forward.

2-part Pausing Snatch Pulls - 3x82-3x87-3x92

//Kept it a little lighter than usual to work on technique.  Probably better than way honestly.

About this time, got told I'd been moved up to Level 2, so that means time to work up to heavy Clean & Jerk.

Clean & Jerk - (multiple sets are 3-,2-,1-stop drills)
3x40-3x60-2x80-2x1x90-1x100-1x105 (f jerk - oops)-1x110 (f)

//Was easy until 105 jerk.  Then just spaced out on 110.

Strength - 
Front Squat
5x20-5x50-5x60-3x82-3x92-3x100-3x105-3x110 (PR) - 2x3x105 (f on 3 on last set)

Snatch Balance
3x20-3x40-3x50-3x60-3x70-3x3x80 (f on 3 on last set)

//I hereby commit to not missing as much!  Too many misses all around today, but I suppose it wasn't a bad day overall.

Saturday, 7/27/2013

Team LAB Workout

Woke up still really tight in the lower back region from that stupid CrossFit workout Thursday.  Thought I was going to have a crap lifting session today but it wasn't too bad actually.

Warmup - foam roll, JTLC, general barbell warmup, other mobility stuff

Weightlifting - 
Snatch - warmup w/ position stretches and ABC drills x3 each

3x40-3x50-2x60-1x70-1x75-1x82-1x87-1x89 (f,f)

//Tied PR again finally (192#).  89 was close, dropped shoulders again.  Still need to get more pop.

Clean - warmup w/ position stretches and ABC drills x3 each

3x40-3x60-2x80-1x92-1x100-1x104-1x107-1x109 (f)

107 is a PR (236).  Caught 109 and went straight to rock bottom of the hole.  Wasn't worth fighting it up though I probably could have if I needed to.

Strength -
Squat -
5x20-5x60-3x80-3x100-3x110-3x122-3x122 (f)-4x3x115

Ugh.  Missed the second set of 122, moved down, 115 felt like I was getting a lot better movement and deeper.  So I guess that's a plus.

Clean Grip Deadlift -
3x60-3x80-3x100-3x120-3x140-2x160-1x170

Hard.  Tougher than a couple Saturdays ago but that's probably because of my back.  CNS for deadlifts is probably shot now.

45-degree Back Extensions - 2x10

Depth Jumps - 2x10 to jerk blocks, 1x10 to blocks + 1 pulling block, 1x10 to blocks + 2 pulling blocks

Thursday, 7/25/2013

CFE Workout

A little sporadic on the working out this week, been busy and I probably won't make it anywhere Friday either so decided to go into an actual organized class.

Warmup - jog, plyos, mobility

Strength - Deadlift
5x135-5x225-5x315-5x5x335

Conditioning - 
AMRAP 20
10 pistols
10 front rack lunges, 120#
8 stiff-legged deadlifts, 120#
12 toes-to-bar

5 rounds + 9 TTB

Just figures, come in an get a MetCon longer than what I'd been holding myself to and not heavy at all.  Oh, well.

Tuesday, 7/23/2013

CFE Open Gym Workout

Warmup - foam roll, JTLC, general barbell warmup, other mobility

Strength - 
Bench Press warmup - 8x45-5x135-5x165-3x185

1A) Bench Press 5x3x200
1B) Pendlay Row 5x3x185

Conditioning -
King Kong (Scaled)
1 Deadlift, 90% (365#)
2 Muscleups
3 Cleans, 80% (195#)
4 HSPU

6:21

Compare to 9/22/12 - 6:36 with 300#/MUs/165#/Partial ROM HSPU... cool.

Monday, 7/22/2013

Team LAB Workout

Warmup - foam roll, JLTC, general barbell warmup, snatch position stretches + drills

Weightlifting -
Snatch
3x40-3x50-2x60-1x70-1x75-1x80-1x82.5-1x85-1x87.5 (f,f,f)

//A little frustrating to still be stuck at 85, but it was good that I didn't get close to a miss working up to it.  Still need to be faster on the third pull.

Snatch from Blocks at Knees
3x50-3x60-3x70-2x75-1x80-1x85

Snatch 2-part Pull
3x3x85

Snatch Balance
3x50-3x60-3x70-3x75-3x82 (f on 3)-2x87-1x92

//All the drills were really good, besides missing the 3rd 82.  The blocks snatches were eye-opening, also pelvis-bruising when I was a little off.  Have to transition that speed onto the fl/oor lift.  Balances ended up with another PR on the 2s and 1s.

Strength - 
Front Squat
3x60-3x80-3x90-3x100-3x107.5-2x112.5 (f on 2)-1x120 (f)

//Ugly.  Really ugly.

Pause Front Squat
3x60-3x80-3x92.5-2x102.5-1x107.5

//Much better.  Missed 105 last week, fought 107.5 up this week but not ugly.

Friday, 7/19/2013

Team LAB Workout in Garage (in lbs)

Did a shortened Saturday workout since I am going out of town for a wedding this weekend.

Warmup - JTLC, general barbell warmup

Weightlifting -
Snatch warmup - position stretches, ABC drills

Snatch -
3x65-3x95-2x115-1x135-1x155 (f,1)-1x165-1x175 (f,f,f)

//Crap.

Clean & Jerk -
1x135-1x155-1x175-1x195-1x210-1x225 (f,1)

//Just a touch less crap.

Strength - 
Squat
5x45-5x135-3x185-3x225-3x245-5x3x265

//Better.  Still weak but this was easier than comparable 120kg last Saturday.

Didn't have time for clean-grip deadlift or back extensions.

Wednesday, 7/17/2013

Team LAB Workout

Warmup - foam roll, JTLC, general barbell warmup

Weightlifting - 
Clean warmup - position stretches, squatting quad drills, 3-stop drills, 3-,2-,1-stop drill

Clean
3x40-2x60-2x80-2x90-1x100-1x104-1x106-1x110-1x112 (f)

//That pretty much ties my PR, which is good since I've been stuck at 105 for a few weeks now.  Felt really easy too, 112 I just don't think I set up quite right.

Clean from High Blocks (right above knee)
3x60-3x72-3x82-3x92-2x95-1x100

Clean Pull with stop above knee
3x100-3x105-3x110

Strength - 
Squat
5x20-5x60-5x80-3x100-3x115-2x127 (f on 2)-5x2x122

//Not as good as last Wednesday, did 4x2x125, but I'll give myself a little slack for still acclimating.  Also more cleans.

Romanian Deadlift
3x3x127

45-degree Back Extensions - 2x10
Reverse Hypers - 3x10

Tuesday, 7/16/2013

CFE Open Gym Workout
(Team LAB programming - in pounds!)

Warmup - foam roll, JTLC, barbell warmup

Weightlifting - 
Snatch warmup - position stretches, squatting quad drills, 3-stop drills, 3-,2-,1-drill

Power Snatch
3x95-2x115-2x1x135-2x1x155

Power Clean w/ pause at knee + Jerk w/ pause at dip
1x135-1x155-2x1x185-1x195-1x205

//Wasn't really feeling it with the power drills today.  Elbow/triceps are sore, I guess from all the overhead support (snatches) yesterday.

Strength - 
1A) Bench Press 5x3x195
2A) Pendlay Row 5x3x185

Eh.  Actually felt rushed with only an hour.  Nothing special, was looking forward to a little mini-competition between two team training groups as conditioning instead but that fell through.

Monday, 7/15/2013

Team LAB Workout

Warmup - foam roll, JTLC, general barbell warmup, snatch position stretches

Weightlifting - Snatch
Warmup - squatting quad drills, 3-stop drill, 3-,2-,1-stop drill

3x40-2x50-2x60-2x70-1x75 (f,1)-1x80-1x82.5-1x85-1x87.5 (f,f,f)

Pause low hang snatch + high hang snatch
1x40-1x50-1x60-1x65-1x70-1x75 (f)

Snatch Pull
3x90-3x100-3x110

//Staying at 90 next time.  Form went a little iffy on the 110s especially.

Snatch Balance
3x20-3x40-3x50-3x60-3x70-3x75-3x80-2x85-1x90

Strength - 
Front Squat
3x60-3x80-3x90-3x100-3x105-3x107-2x112-1x117 (f)

3-count Pause Front Squat
3x60-3x80-3x90-2x100-1x105 (f)

//Didn't really want to do these all that much after failing the single in the standard FS, but Justin told me to go light and then tricked me into going heavy.  It was worth it I suppose, except failing the single on that too.

45-degree Back Extensions
2x10

Too many dang misses today.  Snatch balance was the only thing that went really well, PR triple, double and single.

Saturday, 7/13/2013

Team LAB Workout

Warmup - foam roll, JTLC, dislocates, GBB warmup

Weightlifting - 
Snatch warmup - position stretches, squatting quad drills, 3-stop snatch progression

Snatch -
3x40 (3-,2-,1-stop)-3x50 (3-,2-,1-stop)-2x60 (2-,1-stop)-1x70-1x75-1x80-1x82.5 (f,1)-1x85-1x87.5 (f,f)

Seem to be stuck there at the moment.  Losing my upper back on the catch.  Keep looking up!

Clean warmup - position stretches, squatting quad drills, 3-stop clean progression

Clean & Jerk -
3x40 (3-,2-,1-stop)-3x60 (3-,2-,1-stop)-2x80 (2-,1-stop)-1x90-1x95-1x100-1x102.5-1x105 (f, f jerk)

Same here for the jerk.  Cleans felt a lot smoother though, actually hit the bounce.

Strength -
Squat
5x20-5x60-5x80-3x100-3x110-3x115-4x3x120

Clean-grip Deadlift -
3x60-3x100-3x120-3x140-3x160-2x170-1x180 (f)

3x140 - 4 count to knees and up

45 degree Back Extensions - 2x10

Depth Jumps
3x5 (to 24" boxes)
3x5 (to high jerk blocks)

Friday, 7/12/2013

CFE Morning Workout

Warmup - lunges, samson stretch, inchworm, leg swings, deadlift ramp up

Conditioning -

EMOM 10
2 deadlift, 315#
8 wall ball shots, 20#

Felt good.  Split around 23 seconds for each interval.  Coach called deadlifts "lower body pressing."  Huh?

5 min rest + reload

4 rounds
5 clean to thruster, 155#
10 burpees

9:23

Tougher.  The clean part felt easy but I still am working on the pressing part.  Was the only one who RX'd it.

Cashout - 3-person 100m truck push with everybody else in the truck bed

Wednesday, 7/10/2013

Missed out on conditioning Tuesday since I got called back into work that night.

Wednesday, 7/10/2013

Team LAB Workout

Warmup - foam roll, JTLC, general barbell warmup
Clean Warmup - clean position stretches, squatting quad drills, 3-stop drills, 3-2-1-stop drills

Weightlifting - Clean
2x40-2x60-2x70-1x80-1x90-1x100-1x105-1x110 (f)

Clean Pulls
2x3x110-2x3x120

Jerk Warmup - position stretches, jerk progression

Rack Jerk -
3x20-3x40-3x60-3x70-3x80-3x90-3x100 PR

Strength -
Back Squat
5x60-5x80-3x100-3x110-2x120-4x2x125

Romanian Deadlift
3x110-3x3x125

45 deg Back Extensions
2x10

Decent.  Clean was a little disappointing, I've been stuck at 105 since I've started at LAB, still getting used to the volume for sure.  Coach said he was going to have me start squatting a lot more, since strength is definitely my limiting factor.

Monday, 7/8/2013

Monday, 7/8/2013

Team LAB Workout

Warmup - foam roll, JTLC, barbell warmup, snatch position stretches
squatting quad snatch - 3 x muscle snatch, 3 x power snatch, 3 x power to squat, 3 x full snatch
3-stop snatch - 3x20-2x3x40

Weightlifting - 
Full Snatch (stripping off stops as necessary)
1x50-1x60-1x65-1x70-1x75 (f, 1)-1x80-1x85 (f, 1)-1x90 (f,f,f)

//Felt a little slow today, and kind of sloppy.  Will have to try to limber myself up more at work.

High Hang Snatch -
3x50-3x55-3x60-3x65-3x70

//70 felt the best and that's what coaches said too.

Snatch Pulls -
3x3x90

Front Squat -
3x60-3x80-3x90-3x100-3x105-2x110-1x115

//Blegh.  Have to get used to all this volume, I'm used to maxing out slow lifts at the beginning.

Snatch Balance -
3x60-3x65-3x70-3x75-3x80 (f on 3)

Snatch Drop Jumps -
5x3

Wow.  I'm pooped.  Like I said, going to have to get used to this.  If that's what it takes to get stronger and better at lifting though, I'm game.

Team LAB begins

Saturday, 7/6/2013

Team L.A.B. Workout

Warmup - JTSC, general barbell warmup, foam roll

Snatch - 
Specific warmup - position stretches, quad squat drills

3-stop snatch -
1x20
1x25
1x30

3-,2-,1-stop snatch
1x35
1x40
1x45

2-,1-stop snatch
1x50
1x60

full snatch
1x65
1x70
1x75
1x80
1x87 PR

high hang snatch
2x3x50
2x3x60

Clean and Jerk -
Specific warmup - position stretches, quad squat drills, jerk position stretches

3-, 2-, 1-stop clean + jerk
1x40
1x50
1x60

2-, 1-stop clean + jerk
1x70
1x80

full clean & jerk
1x90
1x95
1x100
1x105
1x110 (f)

Strength - 
Back Squat - 2x5x115-1x5x110 (was supposed to be straight sets, but all the S/C&J volume made me a little unexpectedly worn out)

Clean Grip Deadlift - 3x3x140

Notes:  For both lifts, pop faster through the hips!  Aim to pull a little higher on the cleans as well.

On-Ramp Graduation

Friday, 7/5/2013

Team L.A.B. On-Ramp Three

Warmup - general warmup, barbell warmup, jerk position warmup and drills (front rack, overhead support, split support)

Barbell Gymnastics - Jerk
3x40
3x50
3x60
2x70
2x80
1x90
1x100
1x105 PR
1x110 (f), PR

Clean & Jerk:
Position warmup (3x quad squat power clean to FS, 3x quad squat full clean, 3-stop power clean to squat, 3-stop full clean)

3-stop
1x50
1x70

full clean
1x80
1x90
1x100
1x105 (f), PR

Snatch:
Position warmup (3x quad squat power snatch to OHS, 3x quad squat full snatch,1x 3-stop full snatch, 2x full snatch)

full snatch
3x1x50
3x1x70
1x80

Two PRs, and the 80 kg snatch felt easy, which was basically my PR coming in.  So, I passed the on-ramp apparently, so tomorrow is my first official practice with Team L.A.B.  Excited!

4th of July Death

Thursday, 7/4/2013

CFE Workout

Warmup - lunges, inchworm, shoulder mobility, work up to medium weight power snatch

Conditioning - all without breaks,
EMOM 7
1 Power Snatch, 135#
10 air squats
10 situps (hands to laces)

800m run

4 rounds
24' handstand walk
10 box jump, 30"
10 KB swing, 2 pood
10 pullups
10 wall ball, 20#

1000m row

83 burpees

5 muscleups

Was going good until halfway through the row.  Burpees took a while, muscleups unbroken though.  Haven't done a conditioning piece of more than 10-15 minutes for a while, so that's probably why I started to lose it near the end.

On Ramp Day 2

Wednesday, 7/3/2013

Team L.A.B. On-Ramp Part 2

Warmup - general warmup (still forgot to remember what it's called), barbell warmup, clean position warmups (3x pulling position w/ barbell on knees, front rack, squat 10 seconds each)

Barbell Gymnastics -

All drills w/ 25 kg

barbell on knee cleans
3 x muscle clean
3 x power clean
3 x power clean to front squat
3 x full clean

3-stop cleans (below knees, above knees, hip)
3 x power clean
3 x power clean to front squat
3 x full clean

2-, 1-, 0- stop cleans (below knees, hip)
3x40
3x50
3x60

1-, 0-stop cleans (below knees)
3x70
3x80

full cleans
1x90
1x100
1x105
1x110 (f)
5x2x90

No PR today, but definitely got some good cues and new ways to think about things.  Jerks and review on Friday and then I get to join the team practices possibly by Saturday!

A New Journey!

Tuesday, 7/2/2013

Team L.A.B. On-Ramp 1

Warmup - whole-body warmup routine (have to look up what they call it), barbell warmup (5 RDL, 5 press, 5 back squat x2)

Barbell Gymnastics -
All at 25 kg
From pull position, barbell resting on knees -
2x(3 x muscle snatch
     3 x power snatch
     3 x power snatch to OHS
     3 x full snatch)

3-position stop (below knees, above knees, hip) -
3 x power snatch
3 x power snatch to OHS
3 x full snatch

2-, 1-, 0-stop snatch (below knees, hip) -
3 x 25 kg
30
40
50

1-, 0-stop snatch (below knees) -
60
70
75

full snatch
80
85 PR

Dang, good stuff!  5 kg/12 lb PR on the first day and I wasn't expecting they'd let me lift heavy yet!

Day 2 tomorrow, time to re-learn the clean!