Thursday February 26, 2009

6pm w/ Adrian

For being a fairly straightforward workout, this was a slap to the [metabolic] face.

5 rounds for time of:

• 500m row
• 30 pushups

18:53

The pushups weren't my weak point; I hardly had to break them up at all. The last 200m of the final 3 rounds were awful. Adrian commented that someone called these the "one way portal to Hell." I'm inclined to agree.

Tuesday February 24, 2009

6pm w/ Kelly

We played Hooverball for a while w/ 10 and 20# med balls to warm up. Lots of fun.

As a short metabolic piece, we got as many burpees on the med ball in 30 sec as we could, then did that many on the minute for 4 more min, then tried to match the number again in 30 sec. I got 16 the first 30, maintained throughout, and then got 19 in the last 30.

We then worked on pressing 5x5. Only had time to finish 4 sets.

115, 115, 115, 135

Saturday February 21, 2009

730am w/ Kelly

Max rounds in 15 minutes of:

• 5 Push-jerk (155#)
  
• Run 400m

Pick a weight where 5 consecutive reps is a struggle. Athlete can break up the jerks as much as they want, but can't run until they've completed 5. First three rounds I did 5 consecutively, then had a 4/1, 4/1, 3/2, 3/1 (no run).

I completed six rounds and 4 PJ in the allotted time.


Semi-related image from the side of Kelly's new "Pain Box" office.

Thursday February 19, 2009

Noon weightlifting w/ Carl

Today was a day of technique work on opening the hip explosively. We worked on cleans from the hang position, forcing us to really extend and generate as much power as we could without a full pull from the ground. We worked a progression of triples doing PC first then SC. Increase weight, repeat. This was murder on grip after a while. I'd never worked up to a 1 rep max hang squat clean. Good variation.

Hang Power Clean 3-3-3-3-3-1-1...
Hang Squat Clean 3-3-3-3-3-1-1...

HSC PR for the day: 175#


6pm Group w/ Adrian
I was dreading this for a moment because it seems like we'd been doing some variation of cleans all week and my legs were feeling shot, but I surprised myself on this one.

Rx'd weight was 135# barbell or 50# dumbells. I used dumbells since we ran out of bars. Box was the tall one.

For time:

• 30 Pushups
• 10 Cleans
• 10 Box jumps
• 10 Jerks
• 10 Box jumps
• 10 Clean and Jerks
• 10 Box jumps
• 10 Jerks
• 10 Box jumps
• 10 Cleans
• 30 Pushups

8:52

Wednesday February 18, 2009

Noon workout w/ Carl.

As many rounds as possible in 20 min of:

• 200m row
• 7 dumbell squat cleans (50#)
• 7 box (coffin - approx 36") jumps

I was partnered up w/ Angel, so I tried my best to keep the ship moving and not make him lag (one person rowing while other completed the 7/7). Kept a (too) fast pace for the first 4 rounds, had to let him lap me while I went to gag around the corner. I eeked out 2 more for a total of 6 and called it good. He finished 10 and that was the closest I'd ever seen him to puking as well. The wheels definitely came off on this one. Good job Carl, one for the books.

Tuesday February 17, 2009

Noon weightlifting w/ Kelly.

Today we worked on our speed in the turnover of a clean. Focus on not pulling the bar any higher than the bar can be shrugged and really whip your elbows around and pull, not just drop, yourself under the bar. We practiced from different starting positions: high hang, mid thigh, covered, and the ground. Spending close to an hour on just this little piece, while slowly working up to maybe 50% of max weight, helped tremendously.

As a finisher, to work on positioning for the 'deadlift' portion of a snatch, we found our heavy single snatch grip deadlift while standing on one 45# plate (to force us to keep our butts down and pull under).

Also today I got my first muscle-up on the rings while messing around afterwards. It felt pretty easy after the fact. I hadn't been getting my chest far enough forward in the past. I suppose that makes it a new PR in linked muscle-ups: 1.

Monday February 16, 2009

12pm w/ Angel

For time w/ a 50# dumbell:

21 Dumbell Squat Snatches Right Hand
12 burpee pullups
21 Dumbell Squat Snatches Left Hand
12 burpee pullups
15 Dumbell Squat Snatches R
12 burpee pullups
15 Dumbell Squat Snatches L
12 burpee pullups
9 Dumbell Squat Snatches R
12 burpee pullups
9 Dumbell Squat Snatches L
12 burpee pullups

19:22

This completely smoked my legs.

Thursday February 12, 2009

FINALLY have a phone w/ a camera to record whiteboard again. Yes!

Noon weightlifting w/ Carl

Frontsquat
5-5-3-3-3-1-1-1...

I was a little overzealous and tried to do my first triple @ 225 and failed on #3; too zealous of a jump in my opinion. Scaled back. For space saving's sake we just wrote down our best 2 of the 3 triples. The 225 single felt effortless and I know it's not quite 90% (88) of my max for the day, but it gives me an approximation. This skill needs a lot of work if I want to be able to C&J this by Jan 1, 2010.

New PR front squat is 255. I attempted 260 twice and failed.

Wednesday February 11, 2009

Five rounds for time:

• 3x C&J (115#)
• 9 pullups
• 9 dips

7:08

Thursday February 5, 2009

Noon weightlifting with Carl / Kelly

We jerked today for a 1 RM.

I have a new PR @ 100 kg. I'm chasing 125kg by the end of 2009.

Tuesday February 3, 2009

Noon weightlifting w/ Kelly

We worked on deadlifting. Practiced w/ a wide 'sumo' like stance to mix it up. I've recognized my most common fault is my head positioning. I have a tendancy to crane my head back to be looking forward instead of down and out at an angle. This one difference made me miss a lift at a lighter weight than a heavier one executed correctly.

Heavier deadlifting is what slipped my rib last time, so I was leery to push it. Unfortunately, I aggravated it again and am a bit frustrated.

Monday February 2, 2009

6pm w/ Angel

Three rounds for time of:

• 15 deadlifts (bodyweight)
• 15 burpees
• 15 dumbell thrusters (35#/ea)
• 15 pullups

11:20

I was a little cautious going into this considering deadlifting is what tweaked my rib in the first place, but the weight was fairly light so I went for it anyway. My left shoulder still felt a little weak on the thrusters but got warmed up by the end of the second round.

Friday January 30, 2009

Skipped workout today. Had a rib put back in place in the upper left area of my back.