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.
Monday, July 8, 2013
Saturday, July 6, 2013
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.
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.
Friday, July 5, 2013
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!
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!
Thursday, July 4, 2013
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.
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.
Wednesday, July 3, 2013
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!
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!
Tuesday, July 2, 2013
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!
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!
Monday, July 1, 2013
Monday, 7/1/2013
Monday, 7/1/2013
CFE Team Training
(in garage and track)
Warmup - air squats, shoulder warmup, plyos
Max Effort Lower Body - Overhead Squat
Warmup: 8x45-5x95-5x135
To 3RM: 3x150-3x160-3x170-3x180 PR
To 1RM: 1x190-1x200-1x210 PR - 1x215 (f)
Missed stability on 210 a couple times, but when I got it it was pretty easy. Tried 215 once and lost the right shoulder as usual, so decided not to give it another try.
To the Collinsville HS Track!
Speed/Conditioning -
3 rounds
200m run - fast
1 bleacher run, 1 2up/1down stair hop, 1 bleacher run
200m run - fast
10 KB snatches, 10 1-arm KB swings, 1.5 pood
1 min rest
Felt good to run on the track for the first time in a year. 200's felt real smooth, probably haven't lost much if any straight-line speed since starting CF.
CFE Team Training
(in garage and track)
Warmup - air squats, shoulder warmup, plyos
Max Effort Lower Body - Overhead Squat
Warmup: 8x45-5x95-5x135
To 3RM: 3x150-3x160-3x170-3x180 PR
To 1RM: 1x190-1x200-1x210 PR - 1x215 (f)
Missed stability on 210 a couple times, but when I got it it was pretty easy. Tried 215 once and lost the right shoulder as usual, so decided not to give it another try.
To the Collinsville HS Track!
Speed/Conditioning -
3 rounds
200m run - fast
1 bleacher run, 1 2up/1down stair hop, 1 bleacher run
200m run - fast
10 KB snatches, 10 1-arm KB swings, 1.5 pood
1 min rest
Felt good to run on the track for the first time in a year. 200's felt real smooth, probably haven't lost much if any straight-line speed since starting CF.
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