Monday, June 16, 2008
Sandbag Clean to 10 Zercher Squats x 4
Back Squat: 135 x 3/225 x 3/225 x 3/225 x 3/245 x 3/245 x 3/
Snatch Deadlift, 130 x 2 x 3
Push Press, 135 x 5 x 5
Pull-ups, (w/mini band assistance) 8/7/8
Sandbag Turkish Get-ups, 70#: 5 each side
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Tuesday, June 17, 2008
Deadlift Singles to 90% 1RM
Snatch Grip: 155×3/199×3
Std.: 289/339/379/429/450f/379/379.
Pull-ups, (band assisted): 8/7/7.
Good Mornings, x 5: 65/85/95/115/115.
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Wednesday, June 18, 2008
Rest Day
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Thursday, June 19, 2008
Warm-ups, including 3 rounds of Burgeners
Snatch + Hang Squat Snatch + Overhead Squat x 3: 65/75/88
Cleans + Hang Squat Clean + Front Squat x 3: 88/115/125
KB Snatch, 24 kg: 20/20/20/20
Stopped when my form went away. Very hot and humid.
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Friday, June 20, 2008
Warm-ups with mini-bands, OHS 45×10 x 2; BB Presses 45×10 x 2; Snatch Balance 45×5 x 2; Power Snatch 45×5 x 2.
Two Position Snatch, 60% x 4. 60% = 70#
Snatch Balance, 88×2 x 3/100 (85%) x2 x 3.
Band Assisted Pull-ups: 7/8/9/8/.
10# Ball Slams: 50
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Saturday, June 21, 2008
2 Station 2 Man Metcon
Station 1: 70# sandbag. 1 clean to 10 zercher squats, press overhead and walk 50 meters and drop. Clean to shoulder, walk back 50 meters and bear hug squat 10 x
Station: 2: 88# BB Power Cleans until the other guy finishes the sandbag set.
Repeat Station 1:
Station 2: 3 BB deadlifts + 3 overhead presses. Repeat until the sandbag guy finishes.
Repeat Station 1:
Station 2: 24 kilo kettlebell swings until the sandbag guy finishes.
After a minute rest, I repeated the Station 1 sandbag set and the Station 2 Power Cleans
Kettlebell swings 24 kg: 20/20/25/.
Ring Dip Ladder: 2/4/6/8/10/8/6/4/2. Ast my strength waned on some of te higher repped dips, I did jumpers to lockout.
Ring Push-up Ladder: 2/4/6/8/10/8/6/4/2.
Mike Covert came up with this hot fun smoker!
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Sunday, June 22. 2008
Rest Day
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June 21st, 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
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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
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Thanks for the great times Hill! See you in ‘12! Buh bye now!
June 8th, 2008
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Tuesday, 5/27/08
Not yet recovered and rested from a very busy and active weekend, I went ahead with an Oly session tonight. Light on sleep, sloppy on diet doesn’t make for a good workout. Nevertheless…
3 rounds of Burgener Warm-ups
Hang Squat Snatch + Behind-the-Neck Press + Overhead Squats, 3 x 3
65/75/88
Hang Squat Cleans + Front Squats + Push Jerks, 3 x 3
95/115/135
Sit-ups
30/30
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Wednesday, 5/28/08
DE Deadlifts,
Warmed up with 155×5 x3 snatch grip deadlifts and 155×5 x3 standard deadlifts
Deadlift single, 245
5×2 @ 60% 1RM (275#)
5×2 @ 70% 1RM (315#)
1-1:30 minute between doubles
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Thursday 5/29/08
Kettlebell Swings
No Energy, no grip, no strength and no power and no stamina, and the mosquitoes were out in force. WTF! A confluence of crap.
24 kg 2H to 12:00: 3 x 10
32 kg 2H: 3 x 10
24 kg 1H: 3 x 20
32 kg 1H: 3 x 10
Short rest intervals were used to swat mosquitoes.
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Friday 5/30/08
Active Rest, which meant I did 3 rounds of Burgener warm-ups followed by 3 x 3 empty bar snatches and called it a day.
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Saturday, 5/31/08
3 rounds of Crossfit warm-ups followed by
Kettlebell Swings, 24 kg 1H: 20/30/30/30.
Kettlebell Snatches, 24 kg. 10/10/20/20/20/20/20.
This was better than the other night.
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Sunday, June 1, 2008
Rest Day
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Not the most productive week of training, but I had to catch up on sleep, diet and just back off a little.
Back at it, hard chargin’ next week!
Photo from straighttothebar
June 1st, 2008
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Monday, 5/12/08
Muscle Snatch + Behind-the-Neck Press + Overhead Squat, 4×3
45/65/95/105
Clean + 3 Presses
110/110/115/125
Clean & Jerk, (from the hang)
110/110/115/125/145/155 pc/155/160pr
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Tuesday, 5/13/08
Burgener w/up x 3
Muscle Snatch + Behind the neck presses + Overhead Squats, x 3
45/65
Hang Squat Cleans + 3 Push Presses, x 4
65/95/115/140
3×30X sit-ups.
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Wednesday, 5/14/08
Takin’ a break
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Thursday, 5/15/0
More Oly lifting. Warmed with Burgeners
Hang Power Snatch + Behind the Neck Presses + Overhead Squats, x 3
45/65/90/90.
Overhead Squats,
90×3/90×3/90×3/100×3/110×3/120×3/140×2/150/160pr.
Kettlebell Snatch, 20 kg.
3×40
Sit-ups
2×40
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Friday, 5/16/08
Big Oly Lift training session with Danny Henry.
After warm-ups, the first thing Danny taught me was the correct way to dump the bar. I even did that incorrectly, but now I know. I did a lot of muscle snatches, overhead squats and RDLs and all the training was done from the hang position. He had me do a lot of power snatches and full snatches. Danny found that I get the full snatches better than the power snatch and the same held with the cleans we did later. I did not count reps or weights, but while the weights were not that heavy, there were a shit load of reps. Sets were usually 3×3 or 5×3. It seems on this day, my biggest problem was starting the third pull too soon, before even getting close to my navel. Danny said my legs and hips were strong and I can move the bar quickly, but too soon and too far away from my body. I did some overhead squats and liked them, though he pointed out my flexibility issues and some weakness at the left scapular area.
After the skill lifts, he took at look at my front squats (didn’t like ‘em) and helped me make the corrections so that it would match the corresponding part of the clean. Next, he had me do a bunch of strict overhead presses and taught me to keep tight and keep the elbows out in front of the bar and to keep tension on the lats. He also corrected my head position to keep it neutral and not looking up above parallel. I did 6×5 of the presses.
By the time I finished these, I was totally spent, but we played around with kettlebells, including a game of “catch”. Being the coach he is, Danny corrected some things he saw while swinging and snatching 24 and 35 kilo Fedorenko kettlebells. I was so smoked, there was no possible way to have a semblance of decent form; that was long gone.
This workout lasted about 2 hours! I more than got my money worth and I expect tomorrow will be recovery.
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Saturday, 5/17/08
I was wiped out from yesterday so this most definitely was all about recovery.
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Sunday, 5/18/08
Went for a beautiful, scenic skate around Back Bay.
Er, scratch that. Due to time constraints, I started off with a 200 meter run and then alternated 3 more 200 meter runs with 3 x 20, 32 kg kettlebell swings. It was hot, sweaty and ugly, but done in 15 minutes. (More accurately, I was done in 15 minutes)!
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May 18th, 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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One of the most interesting people in the lifting and throwing sports is Dan John. I enjoy his newsletters and especially his e-book, “From the Ground Up”. My workout was inspired by the lifts Dan likes to teach.
I didn’t go all out, but I did get a good workout and enjoyed the lifts.
My warm-ups:
Overhead Press: 45 x 15, 90 x10; Squat, 45 x 15, 90 x 10; Dislocates & Overhead Squats with the stick; 15/15/15. Overhead Squat with a 45# bar x 3.
The fun part:
Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat, x 3:
45/55/65/75/85.
Overhead Squats x 5
90/95/100/105/110
March 2nd, 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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I don’t train much in the morning these days except on the weekend. It is a nice change-up though and the rest of day goes better it seems. The energy in the gym is good and there are a lot of the familiar faces I see during my regular times in the “box”. But it is mostly about the energy and my workouts are usually good with occasional PR’s having been set. This contrasts with my training days at Crossfit Marina when all my sessions were early in the morning, including Saturday. Those Saturdays were hard days, thanks to Steve’s “chippers”. I sucked at them most of the time, but I doubt I would have done them often on my own, and I still don’t. Having said that, I recently did a rather hellacious “chipper” on my own. Misery truly does love company!
Today, the energy was great in the gym but not necessarily in me, as I was not sufficiently recovered from last night’s training and did not seem to get much past the warm-up stage. No matter though, I left with a good workout.
I began with an 800 meter run. I did 3 rounds of the Crossfit warm-up and the same number of Burgener sets with an empty bar.
I drilled on the Snatch + Overhead Squats, x 3 with 45/45/65#. Continuing, I did Hang Squat Cleans + Push Presses x 3 for 65/65/95/105/110.
The workout concluded with 3 sets of 10 Reverse Hypers @ 55#
January 26th, 2008
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AAfter a good, solid effort in the busy gym today, I went out and bought the things needed to make a Slosh Pipe. More on that in a bit.
I have been wanting to do a session of overhead squats and today was just the day to get it done. Before those, I started off with some warm-ups which included,
800 meter run
Skip rope: 100/100/85/100.
Burgener warm-ups x 3.
Hanging Squat Clean & Press, x 3:45/65/95/115/125.
Overhead squats, warm-up: 45 x 15/45 x 10.
Overhead Squats, x 3: 85/95/105/115/125/135/145 pr.
After the gym, I went out to buy the pvc for the slosh pipe, glued an end, filled it with water and capped the other end.
That slosh pipe is harder than it looks. While it only weighs about 40#, it required a great deal of stabilizing muscle recruitment for all that water moving about. The 9′ tube was filled 2/3 full of water, giving it plenty of room to slosh around. I did 3 sets each of 2 x 50 yard Zercher walks. It will be interesting to find what muscles are sore or just gassed tomorrow and the next day. Overhead pressing will be attempted another day!
Technorati Tags:Danny john, Overhead Squats, Slosh Pipe
January 19th, 2008
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