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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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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This was a pretty good week for training as I got in some Oly lifting, powerlifting, kettlebells, skating, and even a run. I would say that is mixing it up!
Monday, 4/7
Kettlebell Swings, 32 kg. 1 minute rest 20/20/20/20
Kettlebell Swings, 24 kg. 20/30.
Kettlebell Swing/Walk, 24 kg. 15/15/15/15.
Kettlebell Snatch, 24 kg. 8 x 5/5
14,100 lbs
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Tuesday, 4/8
3 rounds of Burgener warm-up
Clean & Push Press, x 3 45/65/90/100/110/120/120/130/140/110.
Rack Pulls, singles at knee height 225/315/405/455f/455/475/500.
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Wednesday, 4/9
Rest
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Thursday, 4/10
BB Snatch doubles, full squat:
65/75/75/80/90/90/95/100/105.
KB Swings, 24 kg.
2H: 30/20/20.
H2H: 40/30/25/20/15.
200 swings, 10,600#
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Friday, 4/11
No liftin’ or swingin’ today. Instead, I went to the beach in the early evening and ran for 41 minutes. It went well and the weather was perfect.
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Saturday, 4/12
Back Squats: 135×5/135×5/185×3.
10 x 225# (70% 1RM) doubles, :45 rest between sets.
Deadlifts: 245×3//295×1/335×1.
10 x 365# (70% 1RM) singles, :45 rest between sets.
2 Slosh Pipe overhead walks; 50 meters or so. A “tsunami in a tube”.
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Sunday, 4/13
Rest
April 13th, 2008
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In my previous post, Rack Pulls, I provided some instruction tips from Beyond Strong. In that same training session last night, preceding the rack pulls, I also did squat cleans and push presses and found these great reasons for doing the clean and push press. He gives the benefits of each but here he is talking about the power clean and not the squat clean, which is what I did. Close enough and great info.
April 9th, 2008
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“One” was pressed.
Not getting enough sleep will wreak havoc on a good training session and that is what happened today. In a workout that seemed to last for hours, my ass was dragging. I was to have a training partner for tonight but he was a no-show and it was just as well.
I changed my workout a couple of times during an extended warm-up and settled on Overhead Presses, Push Presses and Push Jerks.
For the long warm-up I had a good mixture of exercises,
Ring Push-ups: 25/25/25
Back Extensions: 25/25/25
Sit-ups: 35/35/35
Dislocates/Overead Squats: 15/15/15
Dips: 10/10/10
Ring Body Rows: 10
Burgener Warm-ups x 3
Overhead Presses, 5×5, from the ground up: 90/110/120/130/135.
Push Press, 5×3: 110/120/130/140/155/175.
Push Jerk, 3×3: 100/120/135/160/90.
As long as the warm-up was, the presses seemed to take even longer. Clearly, I was in no big hurry. It did end up a decent session.
Technorati Tags: overhead presses, push presses, push jerks
March 25th, 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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I did a Crossfit WOD tonight which covered three types of overhead presses, the military press, the push press and the push jerk, which I have trouble with on the lock-out at the top.
This was a relatively slow-paced and enjoyable session of overhead lifting.
Overhead Press, singles: 135/145/155/160/165/170.
Push Press, x 3: 95/135/155/165/170.
Push Jerk, x 5: 95/115/135/145/145.
Clearly, I need a lot of technique work on the push jerk if I am going to get those numbers up.
Technorati Tags:Overhead Press, Push Press, Push Jerk
February 25th, 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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