Saturday, 6/29/2013
CFE Workout
Warmup - shoulder mobility, 10 burpees, Burgener warmup
Barbell Gymnastics -
Hang Power Clean & Jerk
4x1x135-2x1x165-2x1x185-1x195-1x205-1x215-1x225-1x235 (f)
Don't really see the point of a hang power clean. Can't wait till I get set up with this Team LAB weightlifting gym so I can actually do things useful to the lifts.
MetCon -
EMOM till failure to complete
1 Power Clean, 80% 1RM Clean - 195#
3 wall jog to burpee
Add 1 PC each minute
5 rounds + 6PC and 2 burpees
PCs were u.g.l.y. Just wasn't feeling it at all.
Then,
200m barbell carry, 195# (1:42)
Cashout - 50m downhill + 50m uphill Prowler sprint (sled + 4 plates) - :56
Saturday, June 29, 2013
Friday, June 28, 2013
Friday, 6/28/2013
CFE Team Training
(in garage)
SQUAT DAY!
Warmup - Foam roll, plyos
Strength - Back Squat, Smolov Style
Warmup - 8x45-6x135-6x185
Work - 5x7x235
Getting harder! Fourth set was a little toesy so I slowed down and got it right on the last set.
Assistance -
1A) Front plank hold, 45 seconds
1B) KB snatch, 10x53, alternating arms
CFE Team Training
(in garage)
SQUAT DAY!
Warmup - Foam roll, plyos
Strength - Back Squat, Smolov Style
Warmup - 8x45-6x135-6x185
Work - 5x7x235
Getting harder! Fourth set was a little toesy so I slowed down and got it right on the last set.
Assistance -
1A) Front plank hold, 45 seconds
1B) KB snatch, 10x53, alternating arms
Thursday, June 27, 2013
Thursday, 6/27/2013
CFE Team Training
(In garage. Wasn't worth going to Open Gym tonight, nobody shows up anymore.)
Warmup - shoulder exercises, plyos, clean progressions
Deadlift warmup - 8x135-6x225
1A) Deadlift - 3x8x315 (dead stop at bottom)
1B) Strict Hanging Leg Raise (from rings) - 3x15
2 min between supersets
Press warmup - 8x45-6x75-6x95
2A) Press - 3x5x115
2B) Shrug - 3x8x225
2C) Strict Hanging Leg Raise (from rings) - 3x15
Relatively short and sweet today. Not been sleeping all that great, house is having a tough time staying cool.
CFE Team Training
(In garage. Wasn't worth going to Open Gym tonight, nobody shows up anymore.)
Warmup - shoulder exercises, plyos, clean progressions
Deadlift warmup - 8x135-6x225
1A) Deadlift - 3x8x315 (dead stop at bottom)
1B) Strict Hanging Leg Raise (from rings) - 3x15
2 min between supersets
Press warmup - 8x45-6x75-6x95
2A) Press - 3x5x115
2B) Shrug - 3x8x225
2C) Strict Hanging Leg Raise (from rings) - 3x15
Relatively short and sweet today. Not been sleeping all that great, house is having a tough time staying cool.
Tuesday, June 25, 2013
Tuesday, 6/25/2013
CFE Team Training
(at open gym... by myself.)
Warmup - 300m row, 20 back extensions, 30 situps, foam roll, plyos
Max Effort Upper Body - Board Bench (with abmat proxy for board)
Warmup: 8x45-2x6x135
To 3RM: 3x165-3x175-3x185-3x195-3x205-3x215-3x225
To 1RM: 1x235-1x245
First time doing something like this, so not really sure what to expect. I think it went well though!
Assistance -
Dips - 6 x (3x1.5 pood + 10 BW)
1A) Pendlay Row 5x5x185
1B) Split Jerk (from ground) 5x3x185
Liked that little superset/complex thing. Might do it more often, some good dynamic pulling and pushing.
CFE Team Training
(at open gym... by myself.)
Warmup - 300m row, 20 back extensions, 30 situps, foam roll, plyos
Max Effort Upper Body - Board Bench (with abmat proxy for board)
Warmup: 8x45-2x6x135
To 3RM: 3x165-3x175-3x185-3x195-3x205-3x215-3x225
To 1RM: 1x235-1x245
First time doing something like this, so not really sure what to expect. I think it went well though!
Assistance -
Dips - 6 x (3x1.5 pood + 10 BW)
1A) Pendlay Row 5x5x185
1B) Split Jerk (from ground) 5x3x185
Liked that little superset/complex thing. Might do it more often, some good dynamic pulling and pushing.
Monday, June 24, 2013
Monday, 6/24/2013
CFE Team Training
(in my garage)
Warmup - mobility, plyos
Max Effort Lower Body - Front Squat
Warmup - 2x8x45-6x135-6x165
To 3RM - 3x185-3x195-3x205-3x215-3x225-3x240 PR
To 1RM - 1x250-1x260-1x270 (f)
Frustrating. On one hand, videoed and was really happy with my form through the sets of 3. On the other hand, I'm questioning for the third week in a row why I cannot get any stronger. My squat is still piss-poor and hasn't gotten any better since I started this strength stuff. Hopefully I can start getting better finally if I decide to do this weightlifting team thing, or else it'll be a huge freaking waste of time and money.
Assistance -
1A) Good Mornings - 3x5x135
1B) Weighted "GHD" situps - 3x15x10
2A) Handstand Pushup (to 25 plate) - 4x5
2B) Strict toes-to-rings - 3x10
CFE Team Training
(in my garage)
Warmup - mobility, plyos
Max Effort Lower Body - Front Squat
Warmup - 2x8x45-6x135-6x165
To 3RM - 3x185-3x195-3x205-3x215-3x225-3x240 PR
To 1RM - 1x250-1x260-1x270 (f)
Frustrating. On one hand, videoed and was really happy with my form through the sets of 3. On the other hand, I'm questioning for the third week in a row why I cannot get any stronger. My squat is still piss-poor and hasn't gotten any better since I started this strength stuff. Hopefully I can start getting better finally if I decide to do this weightlifting team thing, or else it'll be a huge freaking waste of time and money.
Assistance -
1A) Good Mornings - 3x5x135
1B) Weighted "GHD" situps - 3x15x10
2A) Handstand Pushup (to 25 plate) - 4x5
2B) Strict toes-to-rings - 3x10
Saturday, June 22, 2013
Saturday, 6/22/2013
CFE Workout
Warmup - plyos, mobility
Strength - Thruster (start from ground) - unbroken sets
3x45-3x115-3x135-3x165-3x175
Conditioning -
EMOM - 1 thruster from ground - 135#
Then for the rest of the minute, through rotation of
Lunge Jumps - 38/35
Situps (hands-to-laces) - 18/18
Box Jumps, 30" - 15/12
Air Squats - 20/20
KB Swings, 2 pood - 12/10
100m Runs - 1/1
Wall Ball, 20# - 10/10
Pullups - 20/21
Tire Flips, 450# - 2/2
Pushups - 20/21
CFE Workout
Warmup - plyos, mobility
Strength - Thruster (start from ground) - unbroken sets
3x45-3x115-3x135-3x165-3x175
Conditioning -
EMOM - 1 thruster from ground - 135#
Then for the rest of the minute, through rotation of
Lunge Jumps - 38/35
Situps (hands-to-laces) - 18/18
Box Jumps, 30" - 15/12
Air Squats - 20/20
KB Swings, 2 pood - 12/10
100m Runs - 1/1
Wall Ball, 20# - 10/10
Pullups - 20/21
Tire Flips, 450# - 2/2
Pushups - 20/21
Friday, June 21, 2013
Friday, 6/21/2013
CFE Team Training
Warmup - jog, 300m row build, 20 back extensions, 20 crunches
Strength - Smolov Squats - "2nd week"
Warmup: 8x45-6x135-6x185
Work: 4x9x220
Power - Prowler Push - 5x50m (3 uphill, 2 downhill) sprint w/ total 240#
Conditioning - "Annie"
50-40-30-20-10
Double Unders
Abmat Situps
5:23
Skill - Interval "Karen"
150 wall ball shots, 20#
30 seconds, 30 seconds off
8:44
CFE Team Training
Warmup - jog, 300m row build, 20 back extensions, 20 crunches
Strength - Smolov Squats - "2nd week"
Warmup: 8x45-6x135-6x185
Work: 4x9x220
Power - Prowler Push - 5x50m (3 uphill, 2 downhill) sprint w/ total 240#
Conditioning - "Annie"
50-40-30-20-10
Double Unders
Abmat Situps
5:23
Skill - Interval "Karen"
150 wall ball shots, 20#
30 seconds, 30 seconds off
8:44
Thursday, June 20, 2013
Thursday, 6/20/2013
CFE Team Training
Warmup - jog, Burgener warmup, 300m row, 20 back extensions, 30 crunches, plyos
Strength - Bench Press
8x45-5x5x135 speed - 5x5x175-3x5x195
Assistance -
Ring Dips (strict) - 3x6x35#
Push Press - 5x6x135
Several sets of 3 HSPUs to abmat spaced out. These didn't feel so hot today.
Speed - 500m row
1:26.8 PR
By two seconds. Looks like that old pathway I trained in swimming for 13 years is still there :-)
CFE Team Training
Warmup - jog, Burgener warmup, 300m row, 20 back extensions, 30 crunches, plyos
Strength - Bench Press
8x45-5x5x135 speed - 5x5x175-3x5x195
Assistance -
Ring Dips (strict) - 3x6x35#
Push Press - 5x6x135
Several sets of 3 HSPUs to abmat spaced out. These didn't feel so hot today.
Speed - 500m row
1:26.8 PR
By two seconds. Looks like that old pathway I trained in swimming for 13 years is still there :-)
Wednesday, June 19, 2013
Wednesday, 6/19/2013
CFE Team Training
(in my garage)
Warmup - plyos, mobility, Burgener warmup and clean progressions
Strength -
Partial Deadlift/Rack Pulls (to stacked 45 + 2 25 plates) - 3x20x225
Assistance -
Hanging strict leg raises on rings - 3x12
Conditioning/Assistance -
EMOM 10
Odd - KB swings, 1.5 pood
Even - 7 burpees
Warmdown -
400m jog
Quick one tonight. Felt pretty good overall.
CFE Team Training
(in my garage)
Warmup - plyos, mobility, Burgener warmup and clean progressions
Strength -
Partial Deadlift/Rack Pulls (to stacked 45 + 2 25 plates) - 3x20x225
Assistance -
Hanging strict leg raises on rings - 3x12
Conditioning/Assistance -
EMOM 10
Odd - KB swings, 1.5 pood
Even - 7 burpees
Warmdown -
400m jog
Quick one tonight. Felt pretty good overall.
Tuesday, June 18, 2013
Tuesday, 6/18/2013
CFE Team Training
Warmup - foam rolling, jog, 300m row, 20 back extensions, 30 crunches
Max Effort Upper Body - Close Grip Bench Press
Warmup - 8x45-6x135-5x155
To 3RM - 3x165-3x175-3x185-3x195-3x205-3x220 PR
Barbell Gymnastics - Clean
5x135-3x1x185-1x205-1x225-1x250 (f)-2x1x225
Different day, same story... landed but couldn't squat.
Assistance -
Shoulder Press - 3x10x95
Tried to do some HSPUs, didn't work after pressing I guess. Will have to get some tomorrow during rest day. Back bugging me a little.
CFE Team Training
Warmup - foam rolling, jog, 300m row, 20 back extensions, 30 crunches
Max Effort Upper Body - Close Grip Bench Press
Warmup - 8x45-6x135-5x155
To 3RM - 3x165-3x175-3x185-3x195-3x205-3x220 PR
Barbell Gymnastics - Clean
5x135-3x1x185-1x205-1x225-1x250 (f)-2x1x225
Different day, same story... landed but couldn't squat.
Assistance -
Shoulder Press - 3x10x95
Tried to do some HSPUs, didn't work after pressing I guess. Will have to get some tomorrow during rest day. Back bugging me a little.
Monday, June 17, 2013
Monday, 6/17/2013
CFE Team Training
(in garage)
Warmup - plyos, bar squats, Cal Strength clean progressions
Max Effort Lower Body - Box Squat (to bench, ~16")
Warmup: 8x45-6x135-6x185
To 3RM: 3x205-3x215-3x225-3x235-3x245-3x255-3x265-3x275
To 1RM: 1x285
Got totally stuck on 295. Maxed out on box squats in March at 3x275 and 1x295 but it was on either a 20" or 24" box, so hopefully that's the difference.
Barbell Gymnastics - Affiliate is "retesting" cleans this week and the coach was bugging me to come in and test, so I did it in my garage and filmed instead.
1x135-1x185-1x205-1x225-1x250 (fx3)-1x245 PR
Really wanted that 10# PR, first and third 250# try landed perfectly and I just couldn't stand it up, so that felt a little wasted.
Assistance -
1A) Weighted "GHD" situps - 3x15x10
1B) Good Mornings - 3x10x95
2A) HSPU - 4x5 to 25# plate
2B) Strict toes-through rings - 3x10
Working on 'em:
CFE Team Training
(in garage)
Warmup - plyos, bar squats, Cal Strength clean progressions
Max Effort Lower Body - Box Squat (to bench, ~16")
Warmup: 8x45-6x135-6x185
To 3RM: 3x205-3x215-3x225-3x235-3x245-3x255-3x265-3x275
To 1RM: 1x285
Got totally stuck on 295. Maxed out on box squats in March at 3x275 and 1x295 but it was on either a 20" or 24" box, so hopefully that's the difference.
Barbell Gymnastics - Affiliate is "retesting" cleans this week and the coach was bugging me to come in and test, so I did it in my garage and filmed instead.
1x135-1x185-1x205-1x225-1x250 (fx3)-1x245 PR
Really wanted that 10# PR, first and third 250# try landed perfectly and I just couldn't stand it up, so that felt a little wasted.
Assistance -
1A) Weighted "GHD" situps - 3x15x10
1B) Good Mornings - 3x10x95
2A) HSPU - 4x5 to 25# plate
2B) Strict toes-through rings - 3x10
Working on 'em:
Saturday, June 15, 2013
Saturday, 6/15/2013
CFE Workout
Warmup - jog, plyos, shoulder stretches
Conditioning -
2 rounds, 2 minutes per exercise, 200m run w/ 20# ball between rounds:
Round 1 -
KB Swings, 2 pood - 40/C2B Pullups - 20/Box Jumps, 24# - 55/Abmat Situps - 60/OTB Burpees - 20/Prowler Push (3 plates, 20m shuttle) - 2, Row for Calories - 32
Round 2 -
Row for Calories - 40/KB Swings - 15/C2B Pullups -15/Box Jumps - 42/Abmat Situps - 62/OTB Burpees - 20/Prowler Push - 2
Total: 425 reps
Skill - Handstand Pushups
3x5 to abmat
Want to do those as much as possible, wish there was a place at work to do them but I'll get them in everyday someway.
CFE Workout
Warmup - jog, plyos, shoulder stretches
Conditioning -
2 rounds, 2 minutes per exercise, 200m run w/ 20# ball between rounds:
Round 1 -
KB Swings, 2 pood - 40/C2B Pullups - 20/Box Jumps, 24# - 55/Abmat Situps - 60/OTB Burpees - 20/Prowler Push (3 plates, 20m shuttle) - 2, Row for Calories - 32
Round 2 -
Row for Calories - 40/KB Swings - 15/C2B Pullups -15/Box Jumps - 42/Abmat Situps - 62/OTB Burpees - 20/Prowler Push - 2
Total: 425 reps
Skill - Handstand Pushups
3x5 to abmat
Want to do those as much as possible, wish there was a place at work to do them but I'll get them in everyday someway.
Friday, June 14, 2013
Friday, 6/14/2013
CFE Team Training
Warmup - Mobility, HSPU practice, plyos
Strength - Bench Press - 5x8-10 @ 75-80%
Warmup - 8x45-6x135-6x155
Work - 8x185-8x185-9x185-8x185-8x175
Speed - 5x~100m shuttle sprints
Conditioning/Barbell Gymnastics - "Isabel"
30 snatches (power), 135#
4:22
That's a minute and twenty second drop from the beginning of February, happy with that. Dropped on every rep because my hands are a little gnarly, first 20 went up easy, next 5 a little slower, last 5 tough. Right lower side of my back hurt pretty bad afterward, hopefully it's recovered in time for deadlifting next Wednesday, but if not I have no problem backing off or passing on that.
CFE Team Training
Warmup - Mobility, HSPU practice, plyos
Strength - Bench Press - 5x8-10 @ 75-80%
Warmup - 8x45-6x135-6x155
Work - 8x185-8x185-9x185-8x185-8x175
Speed - 5x~100m shuttle sprints
Conditioning/Barbell Gymnastics - "Isabel"
30 snatches (power), 135#
4:22
That's a minute and twenty second drop from the beginning of February, happy with that. Dropped on every rep because my hands are a little gnarly, first 20 went up easy, next 5 a little slower, last 5 tough. Right lower side of my back hurt pretty bad afterward, hopefully it's recovered in time for deadlifting next Wednesday, but if not I have no problem backing off or passing on that.
Thursday, June 13, 2013
Thursday, 6/13/2013
CFE Team Training
Warmup - 500m row, 20 back extensions, 30 crunches; mobility, foam rolling, etc
Strength - Squats, Smolov-style
Warmup - 8x45-6x135-5x185
Work - 10x3x240
Not too shabby, though it only gets heavier from here. Getting very comfortable going AtG.
Skills -
Handstand Pushups (to abmat) - 6x5
Chest to Bar Pullups - 1x15-5x10
Still working on both of these. HSPUs getting a lot better, I finally decided to focus on those to be able to do full strict ones. As for the pullups, just trying to learn to string them together faster. I can butterfly chin over bar but lose a lot of rhythm doing CtBs. Both are things my gangly long arms have to learn to deal with.
Midline -
30s on, 30s off for 7 minutes - front plank w/ 25# plate on back
CFE Team Training
Warmup - 500m row, 20 back extensions, 30 crunches; mobility, foam rolling, etc
Strength - Squats, Smolov-style
Warmup - 8x45-6x135-5x185
Work - 10x3x240
Not too shabby, though it only gets heavier from here. Getting very comfortable going AtG.
Skills -
Handstand Pushups (to abmat) - 6x5
Chest to Bar Pullups - 1x15-5x10
Still working on both of these. HSPUs getting a lot better, I finally decided to focus on those to be able to do full strict ones. As for the pullups, just trying to learn to string them together faster. I can butterfly chin over bar but lose a lot of rhythm doing CtBs. Both are things my gangly long arms have to learn to deal with.
Midline -
30s on, 30s off for 7 minutes - front plank w/ 25# plate on back
Tuesday, June 11, 2013
Tuesday, 6/11/2013
CFE Team Training
(at CFE Open Gym - except none of the team were there...)
Warmup - jog, plyos, mobility
Max Effort Upper Body - Bench Press
Warmup - 10x45-6x135
To 3RM - 3x160-3x170-3x180-3x190-3x200-3x210-3x220 PR
To 1RM - 1x230 PR
Got to get my butt down, it definitely came off the bench. I think it's a technique thing and my feet aren't in the right place to push and keep my butt down. 5# PRs on both anyhow so I'm not particularly disappointed, just something to work on.
Power - EMOM 10 - 2 power clean @ 195# (~80%)
Skill/Conditioning - 30 muscleups for time - 6:17
A lot of improvement to get there. Went 6-6-3-3-2-2-2-2-1-1-1-1.
CFE Team Training
(at CFE Open Gym - except none of the team were there...)
Warmup - jog, plyos, mobility
Max Effort Upper Body - Bench Press
Warmup - 10x45-6x135
To 3RM - 3x160-3x170-3x180-3x190-3x200-3x210-3x220 PR
To 1RM - 1x230 PR
Got to get my butt down, it definitely came off the bench. I think it's a technique thing and my feet aren't in the right place to push and keep my butt down. 5# PRs on both anyhow so I'm not particularly disappointed, just something to work on.
Power - EMOM 10 - 2 power clean @ 195# (~80%)
Skill/Conditioning - 30 muscleups for time - 6:17
A lot of improvement to get there. Went 6-6-3-3-2-2-2-2-1-1-1-1.
Monday, June 10, 2013
Monday, 6/10/2013
CFE Team Training
(in my garage)
Warmup - plyos, mobility, some squats with bar
Max Effort Lower Body - Conventional Deadlift
Warmup - 8x135-6x185-6x225
To 3RM - 3x315-3x325-3x335-3x345-3x355-3x365
To 1RM - 1x375-1x385-1x395
//Well, so much for lifting heavy things making you stronger, I guess my body missed that message. Did my PR of 405 at the end of April and couldn't get 410 to even budge today.
Auxiliary -
A) Shoulder Press 3x10x95 (75%)
B) Pistols - 3x20 alternating legs
Midline -
A) 3x10 "GHD" situps
B) 3x10 Strict toes-through-rings
CFE Team Training
(in my garage)
Warmup - plyos, mobility, some squats with bar
Max Effort Lower Body - Conventional Deadlift
Warmup - 8x135-6x185-6x225
To 3RM - 3x315-3x325-3x335-3x345-3x355-3x365
To 1RM - 1x375-1x385-1x395
//Well, so much for lifting heavy things making you stronger, I guess my body missed that message. Did my PR of 405 at the end of April and couldn't get 410 to even budge today.
Auxiliary -
A) Shoulder Press 3x10x95 (75%)
B) Pistols - 3x20 alternating legs
Midline -
A) 3x10 "GHD" situps
B) 3x10 Strict toes-through-rings
Saturday, June 8, 2013
Saturday, 6/8/2013
CrossFit Edwardsville Workout
Warmup - CFE warmup, mobility
Deadlift up to moderately heavy singles - 5x135-5x225-3x315-1x345-1x365
WOD #1 -
3 minutes for
200m run
1RM Deadlift - 1x365-1x385
3 minutes for
200m run
1RM Power Clean - 1x225-1x235
3 minutes for
200m run
1RM Hang Clean - 1x225-1x235 PR
WOD #2 -
400m burpee broad jumps - 14:49
Recover, then
WOD #3 -
EMOM 8
1 Clean, 205#
Max reps alternating toes-to-bar/toes-through rings each minute
CrossFit Edwardsville Workout
Warmup - CFE warmup, mobility
Deadlift up to moderately heavy singles - 5x135-5x225-3x315-1x345-1x365
WOD #1 -
3 minutes for
200m run
1RM Deadlift - 1x365-1x385
3 minutes for
200m run
1RM Power Clean - 1x225-1x235
3 minutes for
200m run
1RM Hang Clean - 1x225-1x235 PR
WOD #2 -
400m burpee broad jumps - 14:49
Recover, then
WOD #3 -
EMOM 8
1 Clean, 205#
Max reps alternating toes-to-bar/toes-through rings each minute
Friday, June 7, 2013
Categorizing
I'm going to make a list of clear CrossFit strengths and weaknesses right here. In my head, I know what I'm good and bad at but it always helps to write these things down.
Strengths -
I'm going to make a list of clear CrossFit strengths and weaknesses right here. In my head, I know what I'm good and bad at but it always helps to write these things down.
Strengths -
- Monostructural (running, rowing, etc)
- Motor
- Muscleups
- General Olympic lift technique
- Pistols
- Jumping
- Brute strength
- Shoulder stability
- Handstand anything
- Pullup cycling
- To repeat, strength - especially overhead
Thursday, June 6, 2013
Thursday, 6/6/2013
CFE Team Training
Warmup - frisbee catch outside, 300m row, 10 back extensions, 50 DUs
Strength - Squats, Smolov style
Warmup - 8x45-5x135-5x185
Work - 7x5x230
Not too shabby. Last couple sets a little tougher but not terrible.
Assistance -
Barbell Shrugs - 3x8x225
Pendlay Rows - 3x5x185
Russian Twists on GHD - 3x20x20# wall ball
Skill -
Free Handstands - 15-20 minutes
I am terrible at these. Haven't really gotten any better since about a month into CrossFit when I was finally comfortable with my feet over my head. I really can't see with my complete lack of progress how I am ever going to learn how to do them even semi-competently. Whatever.
CFE Team Training
Warmup - frisbee catch outside, 300m row, 10 back extensions, 50 DUs
Strength - Squats, Smolov style
Warmup - 8x45-5x135-5x185
Work - 7x5x230
Not too shabby. Last couple sets a little tougher but not terrible.
Assistance -
Barbell Shrugs - 3x8x225
Pendlay Rows - 3x5x185
Russian Twists on GHD - 3x20x20# wall ball
Skill -
Free Handstands - 15-20 minutes
I am terrible at these. Haven't really gotten any better since about a month into CrossFit when I was finally comfortable with my feet over my head. I really can't see with my complete lack of progress how I am ever going to learn how to do them even semi-competently. Whatever.
Wednesday, June 5, 2013
Wednesday, 6/5/2013
Weightlifting Practice @ CFE Morning Workout
Warmup - plyos, mobility
Barbell Gymnastics -
Power Clean to heavy 1
5x135-3x165-185-205-215-225
High Hang Clean to heavy 3
3x135-3x185-3x195-3x205
Pause Front Squat (2 seconds) to heavy 3
3x135-3x165-3x185-3x205-3x225
EMOM 8
1 Clean @ 90% (215#)
Odd minutes - max hands-to-laces situps
Even minutes - max supermans
Complete - 190 total reps of BW exercises
//A little sloppy this morning. Pull was kind of slow throughout - especially the power cleans, and I kept landing too low in the hole. Missed first try on the last minute of EMOM but got it alright in the second. That was my only miss of the day.
My stuff from MDUSA is supposed to arrive today - new Pendlay lifting shoes, 53# KB, good collars and new wrist wraps. A little excited :-)
EDIT: I'll be getting the shoes, collars and wrist wraps today. Apparently UPS screwed up the address label for the KB (I'm assuming, it's the 54# package so it makes sense) somewhere between South Carolina and Chicago so it's going to be a couple days late... boo.
Weightlifting Practice @ CFE Morning Workout
Warmup - plyos, mobility
Barbell Gymnastics -
Power Clean to heavy 1
5x135-3x165-185-205-215-225
High Hang Clean to heavy 3
3x135-3x185-3x195-3x205
Pause Front Squat (2 seconds) to heavy 3
3x135-3x165-3x185-3x205-3x225
EMOM 8
1 Clean @ 90% (215#)
Odd minutes - max hands-to-laces situps
Even minutes - max supermans
Complete - 190 total reps of BW exercises
//A little sloppy this morning. Pull was kind of slow throughout - especially the power cleans, and I kept landing too low in the hole. Missed first try on the last minute of EMOM but got it alright in the second. That was my only miss of the day.
My stuff from MDUSA is supposed to arrive today - new Pendlay lifting shoes, 53# KB, good collars and new wrist wraps. A little excited :-)
EDIT: I'll be getting the shoes, collars and wrist wraps today. Apparently UPS screwed up the address label for the KB (I'm assuming, it's the 54# package so it makes sense) somewhere between South Carolina and Chicago so it's going to be a couple days late... boo.
Tuesday, June 4, 2013
Tuesday, 6/4/2013
CFE Team Training
Warmup - mobility, 300m row, 10 back extensions, 50 DUs, more mobility
Max Effort Upper Body - Floor Press
Warmup: 8x45-8x95-5x135
To 3RM: 3x155-3x165-3x175-3x185-3x195-3x205-3x215 PR
To 1RM: 1x225 PR
225 was HARD, didn't even try heavier than that. My upper body stuff is weird, I feel like my 3RM is abnormally close to my 1RM for pretty much everything.
Assistance -
Strict HSPUs (still working on them, to puzzle mat + abmat) - 6x5
Unilateral KB press - 3x10x35
Fun/Dynamic - Max Height Box Jump
5x30"-36"-42"-50"-53" (f)
Haven't jumped high for awhile. Matched PR, but this one was flat-footed and the last time I maxed I had a step into it.
CFE Team Training
Warmup - mobility, 300m row, 10 back extensions, 50 DUs, more mobility
Max Effort Upper Body - Floor Press
Warmup: 8x45-8x95-5x135
To 3RM: 3x155-3x165-3x175-3x185-3x195-3x205-3x215 PR
To 1RM: 1x225 PR
225 was HARD, didn't even try heavier than that. My upper body stuff is weird, I feel like my 3RM is abnormally close to my 1RM for pretty much everything.
Assistance -
Strict HSPUs (still working on them, to puzzle mat + abmat) - 6x5
Unilateral KB press - 3x10x35
Fun/Dynamic - Max Height Box Jump
5x30"-36"-42"-50"-53" (f)
Haven't jumped high for awhile. Matched PR, but this one was flat-footed and the last time I maxed I had a step into it.
Monday, June 3, 2013
Monday, 6/3/2013
CFE Team Training
(in garage)
Warmup - mobility, light squats
Max Effort Lower Body - Overhead Squat
Warmup: 8x45-5x115-5x135
To 3RM: 3x145-3x155-3x165-3x175
To 1RM: 1x185-1x195-1x205(f,1)
3RM technically PR since I've never tested that before, 1RM was 10# PR - tried 210 but that and 205 f were lack of shoulder stability - didn't even start the squat on either of them. Have to figure out how to work that overhead support with wide grip because it will help my snatch a lot too.
Assistance -
A) Speed Deadlift - 3x10x275
B) "GHD" situps - 3x15x10
Not a lot of exercises today, I'm OK with that though. Thought it was going to be two bad workouts in a row after I missed 205 but ended up getting it. Again, have to work on those shoulders, specifically my swimming-worn-out right one. Deadlifts felt good although looking back on the tape I think I have to work on dropping my hips more to get my legs more into it. Might be a short hamstring issue, but I don't want to start being a hypochondriac.
Here's the vid (of course, this time Blogger recognizes I have YouTube videos, but all of them but this one for some reason) - For the squats, I may be leaning forward a bit too much - could be a symptom of short hamstrings again.
http://www.youtube.com/watch?v=2OCJQ3_Hly0
CFE Team Training
(in garage)
Warmup - mobility, light squats
Max Effort Lower Body - Overhead Squat
Warmup: 8x45-5x115-5x135
To 3RM: 3x145-3x155-3x165-3x175
To 1RM: 1x185-1x195-1x205(f,1)
3RM technically PR since I've never tested that before, 1RM was 10# PR - tried 210 but that and 205 f were lack of shoulder stability - didn't even start the squat on either of them. Have to figure out how to work that overhead support with wide grip because it will help my snatch a lot too.
Assistance -
A) Speed Deadlift - 3x10x275
B) "GHD" situps - 3x15x10
Not a lot of exercises today, I'm OK with that though. Thought it was going to be two bad workouts in a row after I missed 205 but ended up getting it. Again, have to work on those shoulders, specifically my swimming-worn-out right one. Deadlifts felt good although looking back on the tape I think I have to work on dropping my hips more to get my legs more into it. Might be a short hamstring issue, but I don't want to start being a hypochondriac.
Here's the vid (of course, this time Blogger recognizes I have YouTube videos, but all of them but this one for some reason) - For the squats, I may be leaning forward a bit too much - could be a symptom of short hamstrings again.
http://www.youtube.com/watch?v=2OCJQ3_Hly0
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