Monday, 6/9/08
Warmed up with 3 rounds of Burgeners
Snatch: 65×3/75×3/88×1
Clean & Jerk: 95/115/125
Front Squat: 135×2/185×2
Snatch, 85% 1RM x 1 x4: 98/98/98/98/
Clean and Jerk. 85% x 1 x 4: 139/139/139/139/
Front Squat, 85% x 2 x 3: 205/205/205/
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Tuesday, 6/10/08
Burgeners x 3
Muscle Snatch: 65×3/75×3/85×3/85×3/88×2 x3
Power Snatch + Overhead Squat: 95×1 x5
Cleans: 95/115/140
Power Clean & Jerk, 80%, 139×1 x4 3 Rounds for time: •400 meter run •20 kettlebell swings, 24 kg. •20 sit-ups •20 back extensions
Now for some metcon…
3 rounds for time…
- run 400 meters
- 20 kettlebell swings
- 20 sit-ups
- 20 back extensions
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Wednesday, 6/11/08
Rest Day
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Thursday, 6/12/08
Warm-ups, Burgeners x 3.
Snatch, 65×3/75×3/.
Snatch, 80% (85#) x 1 x 5
Clean & Jerk, 80% (130) x 1 x 5
3 rounds,
•20 x 24 kg Kettlebell Snatch
•400 meter run
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Friday, 6/13/08
70# Sandbag Workout
Stair Climbs
•Zercher Carries: 3 x 3
•Over the Shoulder, L: 3 x 3
•Over the Shoulder, R: 3 x 3
•On the Back: 3 x 3
Back Squats: 3 x 10
Side Throws: 16
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Saturday, 6/14/08
Rest Day
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Sunday, 6/15/08
Trained over at Steve Belanger’s Old School Barbell Club and did some kettlebell deadlifts and swings. Steve is an accomplished kettlebell RKC and today he trained Valerie and provided more useful tips and ideas for me. His new website is Kettlebells and Beyond and his forte is functional barbell, kettlebell and clubbell training as well as all that cool old school stuff.
KB Deadlifts, 48 kg: 6/10
KB Swings, 3×6, 3×10
Hungarian Core Blaster Swings, 120#: 3×10
————————————————————–
June 15th, 2008
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Monday, 6/2/08
To warm up, 3 rounds of Burgeners and 3 x 3 empty bar snatches
Snatch + Overhead Squat, x 4
65/75/85/100
Clean + Front Squat + Push Press, x 3
95/115/135
Kettlebell Snatch, 20 kg,
40/40/40/20/20.
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Tuesday, 6/2/08
Warmed up with dislocates and overhead squats, 3 x 15
Hang Squat Cleans: 45×3/65×2/65×3/
Hang Squat Cleans, 7 x 3: (first from the ground, 2 and 3 from the hang)
95/115/125/135/145/155/175 single/.
Ab Mat sit-ups: 3 x 40
Back Extensions, 3 x 25
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Wednesday, June 4
Rest Day
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Thursday, June 5
Warmed up to dislocates, OHS and light bar snatches, 45×3/65×3/
Hang Snatch Singles (11): 70/75/88/93/103/110 power snatch/110 ps/110f/113/115/115.
Overhead Squats: 88×3/115×3/139×3/ all from the ground up.
Sit-ups: 35/35
———————————————————————
Friday, June 6
Kettlebell Swings, 32 kg.
2×15 2H
2×20 1H
2×15 2H
2×20 1H
140 reps
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Saturday, 6/7/08
Aerobic skate on Santa Ana River Trail from my house to the hockey rink, round trip in an hour. An out and back course with a brisk wind in my face on the way back.
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Sunday, 6/8/08
Six Way Barbell Complex
6 x Deadlift
6 x Row
6 x Hang Clean
6 x Front Squat
6 x Back Squat
6 x Push Press
6 x Push-ups
4 sets, 75, 85, 95, 105#
Done in just under 11 minutes.
3 x 20 kettlebell snatches
————————————————————-
Thanks for the great times Hill! See you in ‘12! Buh bye now!
June 8th, 2008
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Monday, 5/19/08
Oly Lifts…
HPS x 5: 45/50/55/65/90
HPC x 5: 90/110/128/130/140
CLD x 5: 149/165/175/185/205
PP x 5: 90/110/120/130/140
FS x 5: 90/120/120/130/14o
OHS x 5: 45/65/95
BP: 95 x 10/135 x 8/155 x 8
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Tuesday, 5/20/08
Burgener x 3 with PVC, 3 more with an empty bar.
Snatch + Behind the Neck Snatch Grip Presses + Overhead Squats
65/65.
HSC x3: 65/95/115/134/155/155/155/. The first rep of each of the last 3 sets was done from the floor.
Abs: 3 x 30
Ring Push-ups: 3 x 20
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Wednesday, 5/21/08
Time for a max single deadlift session…
To warm-up,
Snatch Grip deadlifts, standing on a step aerobics platform,
155×5/155×5/175×5
Deadlifts: 175×5/245×3
Deadlift singles, workset:
300/335/385/425/450/460 new pr/. Previous best was 435
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Thursday, 5/22/08
After yesterday max lifts, a little lighter today… Burgener warm-ups x 3
Hang Squat Snatch + Behind the Neck Press + Overhead Squat, x 3
65/70/75/90
Hang Squat Clean + Front Squat + Overhead Press, x 3
90/110/135
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Friday, 5/23/08
Rest Day
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Saturday, 5/24/08
Scottish Highland Games. More to follow in another post.
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Sunday, 5/25/08
R & R
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May 25th, 2008
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I haven’t done front squats for a while and tonight was as good a night as any to do them.
I’ve noticed my wrist flexibility, while not quite there yet, has improved. My elbows still turn out a bit and I have to remember to rise out of the squat with those elbows.
Did 10×2 squats with just a minute rest between and after 6, it was getting to be work!
I began with some light front squat warm-ups and set up the bar for,
Squat Cleans + Front Squats, x 3
110/120/130, with a about 45 seconds rest between each set.
Front Squat doubles, x 10 sets @ 70% 1RM (175#) with 1 minute rest between sets.
That was a quick, yet solid session with no fluff or lingering about.
April 1st, 2008
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KB Swings, 32 kg; 10/10/10 H2H/10/10.
Hang Power Snatch, 5×5; 45/55/65/75/90.
Hang Squat Snatch, 5×5; 45/55/60/65/75/90/off the floor,90×3/100×3/110×3/.
Hang Power Clean, 5×5; 90/110/110/115/120.
Clean Deadlift & Shrug, 2×5, 3×3; 90/130/155/175/185.
Push Press, 5×5; 75/85/90/120/130.
Front Squat, 5×5; 90/110/120/130/140.
Overhead Squats, 3×5; 45/90/90.
Whew! That was a fun session and took quite a longer than an hour, but I got whupped! Someone brought in a 32 kg kettlebell which was the first time I swung that bad boy. I liked it and gonna get me one. Although I only tried once, quite a while back, my last full snatch was a PR at 110 lbs. Curry and I are both looking to get a good looking 135#, 62 kg snatch.
Technorati Tags: Kettlebell Swings, Hang Power Snatch, Hang Squat Snatch, Hang Power Clean, Clean Deadlift and Shrug, Push Press, Front Squat, Overhead Squat
March 13th, 2008
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Over the last couple of years, as I switched over from mostly endurance-style training with inline skating to the many varied Crossfit workouts, I have enjoyed trying a lot of different ways to train instead of locking myself into just skating, mountain biking or running as I had done in years past.
I now do bodyweight exercises, intervals, like Tabatas, a little running, multi-joint compound exercises, metcons, powerlifting, kettlebells and Olympic lifts and the supporting exercises to help master the technical nature of the the snatch and clean and jerk. While I won’t excel at any of them, just to be able to do all them with a level of competence and improvement is enough for me. As long as I can mix it up, I am happy. And while I still push myself, deep down I know I really don’t have to since what the hell am I training for beyond simple fitness. The PR’s and goals are great, but I am enjoying the journey and I definitely enjoy “sampling” all the great ways there are to train the body and the mind. Lately, it has been kettlebells and Olympic-style lifting.
For Christmas, Val got me a training video and workbook from US Olympic Weightlifting coach, Jim Schmitz. Since I don’t have a coach, this set is the next best thing to learning this style of lifting.
Tonight I pulled a routine from his workbook. Now I realize, I lifted a session that is meant to be done 3 times a week for a month before advancing to the next module and I won’t be adhering strictly to the routine because then the variety I have been enjoying in my training so much goes away. Of course, my progress in these lifts slows considerably, but that is ok.
It took a little longer than I thought to do because there was so much, but the weights were light and focus on proper form was more important.
After a few rounds of the Burgener warm-up, I went right into Schmitz’ routine for beginners & intermediates.
Hang Power Snatch, 5 x 5: 45/50/55/65/75.
Hang Power Cleans, 5 x 5: 75/90/100/110/130.
Clean Deadlift Shrugs: 130×5/145×5/155×3/185×3.
Push Press, 5 x 5: 90/100/115/125/135.
Front Squat, 5 x 5: 75/90/110/130/155.
Overhead Squats, 3 x 3: 45/90/110.
Bench Press: 135 x 10/135 x 8/135 x 6.
Hell of a lot of reps and a hell a lot of fun too. I’ll do something like this on Thursday with Jon Curry and make it heavy on the snatch related lifts.
So many lifts and workouts, so little time!
March 11th, 2008
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Once, while in the third round of a “Fight Gone Bad“, as I was doing wall ball shots, Valerie and Denise were each shouting encouragement to me-in stereo, one on the left and the other on the right. I yelled at them both, in an impolite manner, (is there any other kind?) to get away from me.
Another time, with the bar loaded for a maximum squat in the rack, some ‘roided out bodybuilder stands in front of me at one o’clock and strips down to his posing trunks and curses out his girlfriend to get the camera out and start shooting. Totally oblivious. How could anyone make a heavy lift with that kind of action in front of them?
With a potential new PR loaded on the bar for front squats, my pal Mike is standing in front of me at eleven 0′clock just stretching. While that was only mildly distracting, it wasn’t until I began the lift he started coaching me. For the first time, I dumped a front squat. It had to happen sometime.
For me, while lifting, coaching best serves me before or after the lift. Two women shouting encouragement in my ear works best when I can’t see them or better yet not at all. And bodybuilders stripping down to their Speedos isn’t ever going to add much to focus.
All that said, it makes me wonder, how much more I could lift, if I were able to completely tune out the distractions and focus on the accomplishing the task at hand; not just in the gym, but in life. I am certain Bret Favre is unflinching in the face of an onslaught of pass rushers. When he is not, bad things happen.
It is one thing to pile more plates on the bar to chase PR’s or to improve your technique, but the ability to focus like a laser should not be lost in the skill set. It is an area I need to improve on.
For my next challenge, I will attempt a record deadlift, with hot, fit, cheerleaders standing in front of me urging me on. Stay tuned.
On the lift after the failed front squat, I did get the PR of 255#, although it wasn’t pretty.
Here is the rest, all singles: 135/185/205/225/235/245/255f/255pr/225/225.
February 19th, 2008
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It was a vibrant Saturday morning at the gym with it’s typical upbeat energy. (I’m not saying that just because I did not have to wait for a squat rack).
Getting a quick start with 3 rounds of the Crossfit warm-up and the Burgener warm-up, I continued with some Oly lifts.
Hanging Squat Snatch + Overhead Squat x 3: 45/55/65 (sucked)/65/75 (sucked)/75.
In between sets, I did,
Kettlebell Swings, 20 kg x 10 reps for 5 sets.
Hanging Squat Cleans + Front Squat and Press x 3; 75/95/105.
My finisher for the day was 20 x 20 kg Kettlebell Snatches done in 5 sets.
Nice workout with good effort, but my form generally sucked throughout, sadly.
February 2nd, 2008
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Postponing a day off after seeing the posted Crossfit WOD for today and it was something I was in the mood to do anyway. Besides, I knew I would enjoy this one. Sure enough, I enjoyed it so much, I got a couple of PR’s out of the deal.
The more I do the front squat, the more I like it and the more confident I am in doing it, especially coming out of the hole.
My warm-ups were specific to the lift and included and empty bar squated 10 times and 95 x 3 done twice with a 2-3 second pause in the hole to negate the stretch reflex.
The rest of the lifts were singles, ass to ankles, all but one which was still below parallel. I did these in a squat cage and set the pins so I would tap the bar on them to know I got low enough.
145/160/185/205/225 ties pr/230/235/240 pr/240.
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Front Squats, Crossfit WOD
January 7th, 2008
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