Monday, 4/28/08
I warmed up with Burgeners, Snatch Lands, Snatch Balances, Dislocates, overhead squats and slam balls.
Barbell Snatch: 45×3/45×3/45×3 w/Overhead squat w/each rep. 65×3/65×3.
Barbell Snatch, (work set),78% of my 1RM. 90×1/120×1x4
Clean and Jerk:90/90/110/110/
Clean and jerk (work set) 78% of 1RM, 120×1x4
Clean Pulls, 100% of 1RM clean, 175×2x4
Back Squats, 135×5/225×3/245×3/275×2
The back squats were coming apart at the seams. Not hydrated enough and not enough sleep over the last few days.
————————————————————-
Tuesday, 4/30/08
Squat Cleans:
90×2/90×3/90×3/110×3/140×3/150×2/155×2/155×3
Kettlebell Swings, 32 kg.
15×10
—————————————————
Wednesday, 4/30/08
Rest
————————————————
Thursday, 5/1/08
Power Snatch:
45×3/45×3/65×3/75×3/90×3/90×3/90×3/90×2/90/90
Squat Cleans + Front Squat:
90×3/110×3/110×3/110×3/110×3.
Kettlebell Swings, 24 kg.
30/15
—————————————————————-
Friday, 3/2/08
Rest
—————————————————————–
Saturday, 3/3/08
Crossfit Warm-up
Burgener Warm-ups
BB Snatch:
45×3/45×3/65×3/75×3/90/90/90/90/90.
Clean & Jerk:
90×3/100/110/120/125/135/150pr/155f/
Kettlebell Swings, 32 kg:
3/20
—————————————————————
Sunday, 3/4/08
Cheesy 20 minute run chasing down the racers to beat them to the finish line by taking as many shortcuts as possible. That’s it!
—————————————————————————
May 4th, 2008
Posted by
MarkFu |
Training Log |
no comments
After taking a rest day after my New Year’s Eve deadlift PR, I went to the gym and got there earlier than I had been and that was a good thing.
I started off with three rounds of Burgener warm-ups, dislocates and overhead squats.
From there, back squats were the order of the day and started off with triples before moving to singles.
135×3/185×3/225×3/335×3/245×3/275/275.
At the suggestion of one of the resident strongmen, Scott suggested to improve my deadlifts, I should add in barbell Good Mornings. After getting instructions on the best form, I did 4×5 x45/95/135/135. My first impression is that GM’s suck, but I’m sure they will work.
To finish, I did overhead presses with mini bands on each side.
95×3/95×3/115×3/105×3/95×3.
January 2nd, 2008
Posted by
MarkFu |
Training Log |
no comments
The back squat is something I have been neglecting of late, so tonight I was up for a dynamic effort (DE) session and since time was short, I stayed focused and as a result, walked away with a good workout.
Dave Tate, founder of EliteFTS says this about dynamic effort sessions, “Dynamic effort is defined as lifting a non-maximal load with the greatest speed possible.”
So, it is all about the speed. This trains the nervous system to lift fast and you will need that speed to lift heavy, (and who doesn’t need to do that?) My lifts tonight were from 60-80% of my 1RM, which I would obviously like to increase.I warmed up by squatting with an empty bar and then loaded 135# and did a few more. I was ready to go and set the bar to 190#. Each set would be done with two fast reps, deep and with good form with 90 seconds between sets.
190# 5 x 2
225# 5 x 2
250# 2 x 2
I have been alternating wearing weightlifting shoes and flat Chuck Taylors and although I wore the lifting shoes tonight, I am still undecided which I like better for back squats. Anyone have any opinions on what the footwear of choice is for squatting?
December 27th, 2007
Posted by
MarkFu |
Training Log |
no comments
The WOD today was for the Hang Power Cleans 7×3 and here are those stats: 135/135/155pr/155/145/145/145/145. I hit my sweet sport with best form at 145. At 155, I could get one out of the three.
Afterwards, I headed over to Met-Rx to do some extra-curricular lifting and did 5×5 Back Squats that went like this: 135/155/185/200/150. I felt strong and on the work set I could feel the lift get powered by the glutes and hammies.
I am pleased with both efforts. My form has improved with the Hang Power Cleans but I have a long way to go.
Tomorrow is a rest day.
December 30th, 2006
Posted by
MarkFu |
Training Log |
no comments
I thought we were a day away from this one, but I was happy to have it today. The back squats are one of my favorite lifts and I enjoy the pace. It was another cold morning so I did most of my lifts with a hooded swatshirt on. James was the subsitute trainer today as steve was “on assignment”. James added in some buddha squats to help warm up the posterior chain. Good lifting day. Here are the stats:
155/185/205/205/225
I focused on driving up from the hole at James’ suggestion and I felt the power.
December 21st, 2006
Posted by
MarkFu |
Training Log |
no comments
