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.
Friday, July 19, 2013
Wednesday, July 17, 2013
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
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, July 16, 2013
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.
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, July 15, 2013
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.
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, July 13, 2013
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)
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, July 12, 2013
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
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, July 10, 2013
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.
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.
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