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.
Saturday, August 31, 2013
Friday, August 30, 2013
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!
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!
Wednesday, August 28, 2013
... 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.
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, August 27, 2013
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.
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, August 26, 2013
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!
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, August 24, 2013
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.
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, August 23, 2013
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!
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, August 21, 2013
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...
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, August 20, 2013
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.
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, August 19, 2013
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.
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-
//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, August 16, 2013
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.
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, August 14, 2013
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
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, August 13, 2013
Monday, August 12, 2013
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.
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, August 10, 2013
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, August 9, 2013
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 -
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, August 7, 2013
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.
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, August 6, 2013
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.
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, August 5, 2013
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.
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, August 2, 2013
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.
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.
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