Tuesday April 29, 2008

We practiced the split jerk tonight. That's a lift I didn't have a lot of exposure to until today. I didn't notice a huge difference in strength between right leg/left leg forward.

I got up to 195, but I think I could've gone up a bit more. 210 maybe? I felt secure on those lifts, but ran out of time.

We did a partner race of sorts where the controlling factor was 10 box jumps by the other person. I could do pushups as long as it took them to finish 10. Keeping a running count of pushups. I think I like the higher boxes a little better than the ones w/ the angled sides. Just as a note, I was doing the pushups on dumbells because of my taped wrist.

116 pu

Monday April 28, 2008 - 6pm

Team workout. We had an extra person so we made up a station of turkish get-ups. The rotation was:

Row 20 Calories
30 wall balls
40 Jumping dips on the rings
15 Burpees
(Turkish getups until rower was done).

The calories on the rower was the control piece for rotation. The other stations finished a tad ahead. We only went one round through. I was pleased with our team's time, especially considering we pushed 5 people through when the others did 4.

Time: 6:23

Since that finished quicker than Angel though, he added an individual workout of

50-40-30-20-10

• Double unders
• Jumping squats with 24 kg

10:50

My left wrist is jammed up, I think from the heavy thruster the other day. I'm going to see if I can get Kelly to jump on it tomorrow.

Angelic Chains

Saturday 745 class

Partner workout. Andrew and I worked together, trading off every 5 snatches.

50 Hang power snatches - 95#
50 Wall Ball
Hydrant Run

30 Hang power snatches - 95#
30 Wall Ball
Hydrant Run

20 Hang power snatches - 95#
20 Wall Ball
Hydrant Run


20:49

Thrusters

Work up to a heavy single thruster. I hit 175#. Attempted 195, failed, but didn't get a chance to try anything inbetween. It was an interesting lift to try to max. I had to find the best fit of keeping my shoulders back, elbows up, and full hand grip on the bar. One thing to be wary of is keeping the elbows up, to be sure they don't come crashing down on a knee to snap a wrist. Kelly took a nice progression of pictures of one of my lifts. I had a great extension at the top.

We spun it up a little afterwards with 21-15-9 of:

• Burpees
• Knees to Elbows
• Box Jumps

Finished in 5:39 (I think). I need to think about what I'm going to work on Saturday morning for my "goat."

Wednesday April 23, 2008

Tonight we worked our way up to a heavy push jerk. I felt a little rushed, and maybe could've put up a little more, but settled on 195# for the night. After that we did a quick piece to get our hearts going.

5 rounds of:

• 10 double-unders
• 5 burpee box jumps (high box)
• gate run

6:35

Hoping for some heavy squatting tomorrow.

Jackie

Tuesday 6pm

Jackie:

• 1000m row
• 50 thrusters (45# bar)
• 30 pull-ups

9 minutes and change. I don't recall the exact time. Still, a poor performance on my part.
One thing that was pointed out to me is that my rowing technique is about as useful as a football bat. I suppose I just need to practice practice practice. Right now apparently I'm doing all the pulling with my arms and legs separately. I need to find a rower to fix me. With a couple tweaks to my Jackie strategy, I think I could pull my time down to the mid 7 minute range. New goal.

Thursday, Apr. 17 - 6pm

We started off with some overhead squat work. Max reps for 3 attempts at the bar (only 115#).

The main course was 4 heats comprised of running, kettlebell swings (24k) and pushups. The next round would start as soon as the last person finished their pushups.

Heat 1:

• 2 gate runs
• 20 KB swings
• 20 pushups

Heat 2:

• 2 gate runs
• 15 KB swings
• 15 pushups

Heat 3:

• 1 gate run
• 12 KB swings
• 12 pushups

Heat 4:

• 1 gate run
• 10 KB swings
• 8 pushups

The work load of today was a welcomed break (at least I know it was for me) after this week's lifting.

Grindy

Tonight was a visit to Grace and Cindy's ugly stepsister Grindy.

10 Clean & Jerk

5 Rounds of Cindy

• 5 pull-ups
• 10 push-ups
• 15 squats

10 Clean & Jerk

5 Rounds of Cindy

10 Clean & Jerk


I finished in 13:09. It was hard. I came out of the gate [too] fast and hit the first Grace/Cindy portion and gassed for a minute, but still finished ok in my opinion. Full effort, at least.

Deadlift / Pull-up

Sessions like this evening are probably my favorite. It's a no nonsense, simple couplet of a classic lift and bodyweight workout. In the spirit of the Mixer post over at the official blog, tonight was deadlifts and pull-ups. Due to equipment constraints, we partnered up and each started on a different piece. Tonight I progressed from pull-ups to deadlifting. I'm becoming more comfortable with the mixed grip, and can notice a difference in loads like tonight. Kelly corrected me tonight by having me move my hands about 3 inches closer together to take up just that little extra distance I had to lift the bar. I was able to link the lifts pretty well, and actually felt great about what is usually my poorest performance, the pull-up bar; I hit a PR the first round for consecutive pullups at 19.

The workout:

21-15-9 of

• Deadlift 225#
• Pull-Up

Monday, Apr. 14 - 6pm

Coach Angel lead us there and back today with a 25min+ start to the week.

Hydrant Run (approx 400m?) x 3
4 rounds of:

• 10 Dumbell Clean & sots* press (5 L&R) 45#
• 20 Situps
• 30 Box Jumps
• 40 Lunges

Hydrant Run x 3

I finished in 30:43. My weak point was definitely the running, I already know this. DB cleans and sots press felt just fine. The other three pieces just kept the heart rate up. Nice start to a week.

*I was curious why it was called a sots press at the time. It turns out to be named after Viktor Sots, a Russian weightlifter of some notoriety.