Woke up early to get my last Oly session in before the competition on Saturday. KG & Alex joined me to get their final prep work in as well. Brandon showed up to break in the jerk boxes we just built. He PR'd in his jerk the first time on the boxes. We agreed it defnitely made them worth it as it was a well earned PR.
OWOD
Clean & Jerk - 3 x 1 @ 75%
bar progressions
135(2+1)-155(2+1)-175-185-205-225 --- 235 - 235 - 235
- Started with the C&J today because I was having some jerk issues on Monday. Wrist is still a little tight from last Saturday's work, but nothing a little extra mobility over the next few days can't fix. Cleans felt solid, but the jerks felt a little slow still. Will need to stay focused to get this done right on Saturday. Thought this would be my stronger of the two lifts, but my mind is changing after the last two sessions.
Muscle Snatch - 3 x 2
95 - 115 - 135
- Wanted to make sure my turnover was sharp so I through these in just to drill some muscle memory transitioning to the OH position.
Snatch - 3 x 1 @ 75%
135-155 --- 175 - 175 - 175
- Snatch felt sharp again...very fast at the hip and strong on the 1st pull. Looking forward to this one on Saturday. I walked out each lift at 175 a step or two, but nothing too far on the toes.
I'm as ready as I'm gonna be so let's get it on!!
Showing posts with label clean and jerk. Show all posts
Showing posts with label clean and jerk. Show all posts
7.04.2012
7.02.2012
Here We Are...
Monday before the comp. I felt a little drained from being out in the heat yesterday at the race track, but it was for a great cause so I'm not gonna sweat any lingering affects from it. Got in early for my first Oly session this week and after we got started on CF Prevail's newest equipment addition...Jerk Boxes!!
OWOD
Snatch - 3 x 1 @ 85% [195#]
bar progressions
95(3)-135(2)-155-155-165-175-185 --- 195 -195 -195
- Feeling a little stiff from the weekend in my back. Wrist was a little tight from the heavy loading Saturday so I was dealing with some weird twinge in my right arm, but otherwise felt good. I had some small walkouts on all 3 working singles, but nothing major. Still felt very good about the lifts in general.
Clean & Jerk - 3 x 1 @ 85 [265#]
225-245 ---265 - 265 - 265
- Wrists were pretty tight from the beginning. I missed the first lift because my fingers rolled off on the clean and I lost the bar when I tried to pop and re-grip. Second lift was solid. Third lift my fingers rolled off again, but I was able to get them back on barely. I caught my wrist wrong on the jerk and fought it out a bit to stabilize, but let it go before I would call it a good lift.
Back Squat - 4 x 2 @ 85% [390]
315(5)-365(3) --- 390 - 390 - 390 - 390
-Felt strong and fast on these. Good adaptation to weight.
After the OWOD, we started building these beauties....
... it took all day (12+ hours), but they will be well worth it when it comes to building speed under the bar and power overhead!
OWOD
Snatch - 3 x 1 @ 85% [195#]
bar progressions
95(3)-135(2)-
- Feeling a little stiff from the weekend in my back. Wrist was a little tight from the heavy loading Saturday so I was dealing with some weird twinge in my right arm, but otherwise felt good. I had some small walkouts on all 3 working singles, but nothing major. Still felt very good about the lifts in general.
Clean & Jerk - 3 x 1 @ 85 [265#]
225-245 ---
- Wrists were pretty tight from the beginning. I missed the first lift because my fingers rolled off on the clean and I lost the bar when I tried to pop and re-grip. Second lift was solid. Third lift my fingers rolled off again, but I was able to get them back on barely. I caught my wrist wrong on the jerk and fought it out a bit to stabilize, but let it go before I would call it a good lift.
Back Squat - 4 x 2 @ 85% [390]
315(5)-365(3) --- 390 - 390 - 390 - 390
-Felt strong and fast on these. Good adaptation to weight.
After the OWOD, we started building these beauties....
6.30.2012
Love It When a Plan Comes Together
As usual I headed into the gym early to get my Oly session in. I'm really starting to enjoy these early Saturday morning sessions. Rolling up the bay doors and lifting with the Sun coming up being solo in the gym has a pretty sweet vibe to it. Took yesterday completely off and just hung out with the family. Still feeling a little the squats from Wednesday a bit, but I got loose pretty easily. Time to get to work.
Mock Meet
Snatch - warm up and take your best 3 attempts
bar progressions
95(3) - 135 - 155 - 175 - 185 - 195 - 205 --- 215(93%) - 220(96%) - 225(98%)
- Right away I knew this was gonna be one of those sessions where everything goes right. I felt fast through the middle and solid at the bottom. No problems in front. In fact, I stapled my feet to floor all and held a short pause at the bottom before standing each one up on all three attempts. Cleanest attempts I've made to date. Has me very excited about the possibilities of next Saturday.
Clean & Jerk - warm up and take your best 3 attempts
225-245-265-275-285 --- 295(93%) -305(96%) - 310(98%)
- Rushed through this in about 20 minutes. Felt real good with weight. 295 was a little sloppy on the jerk, but passable. 305 I failed the jerk. I lost focus on the dip to fatigue I think. The clean felt strong so I decided to move past it because I know I've got it in the tank. Took a little longer to rest before attempting 310, initially I planned on 315. Clean was good. Jerk was the strongest and fastest of the 3...probably would have been fine with 315.
Closing Thoughts
My last meet I totaled 215 (S:90; C&J:125). If I hit the numbers I did today I will be extremely pleased with the results regardless of where I finish. Depending on how I feel that day I may bump my first attempts up to 95-96% and possibly chase some PRs on my 3rds if all goes as planned.
I'm extremely pleased with the Oly program I've put together over the last few weeks. I've never felt this comfortable at 90+% of my 1RMs, much less made this many successful lifts this often at these higher percentages. I had my doubts after a few bad sessions in the last two weeks, but held tight to the programming. I came out of today feeling great and exactly how I hoped I would. Very excited to see everything come together next weekend!
Mock Meet
Snatch - warm up and take your best 3 attempts
bar progressions
95(3) - 135 - 155 - 175 - 185 - 195 - 205 --- 215(93%) - 220(96%) - 225(98%)
- Right away I knew this was gonna be one of those sessions where everything goes right. I felt fast through the middle and solid at the bottom. No problems in front. In fact, I stapled my feet to floor all and held a short pause at the bottom before standing each one up on all three attempts. Cleanest attempts I've made to date. Has me very excited about the possibilities of next Saturday.
Clean & Jerk - warm up and take your best 3 attempts
225-245-265-275-285 --- 295(93%) -
- Rushed through this in about 20 minutes. Felt real good with weight. 295 was a little sloppy on the jerk, but passable. 305 I failed the jerk. I lost focus on the dip to fatigue I think. The clean felt strong so I decided to move past it because I know I've got it in the tank. Took a little longer to rest before attempting 310, initially I planned on 315. Clean was good. Jerk was the strongest and fastest of the 3...probably would have been fine with 315.
Closing Thoughts
My last meet I totaled 215 (S:90; C&J:125). If I hit the numbers I did today I will be extremely pleased with the results regardless of where I finish. Depending on how I feel that day I may bump my first attempts up to 95-96% and possibly chase some PRs on my 3rds if all goes as planned.
I'm extremely pleased with the Oly program I've put together over the last few weeks. I've never felt this comfortable at 90+% of my 1RMs, much less made this many successful lifts this often at these higher percentages. I had my doubts after a few bad sessions in the last two weeks, but held tight to the programming. I came out of today feeling great and exactly how I hoped I would. Very excited to see everything come together next weekend!
6.18.2012
Three Wheels
Woke up excited for the week. My wife is on vacation this week and we got to celebrate out 6 year Anniversary today. Got some fun things planned this week with family. Early morning workouts start tomorrow.
OWOD
Clean & Jerk - 8 x 1
bar progressions
135(3+1)-155(2+1)-175(2+1)-185(2+1) ---
205 - 225 - 245 - 265 - 285 - 295 - 305 - 315 PR!!
- Wasn't quite sure what to expect tonight. I was feeling well rested heading into the gym. I was dripping in sweat by the time I finished warming up. Feeling a lot more confident with heavier weight and a lot more comfortable with the changes I've made to my set up. Was catching the bar a little off during my first few working sets. I got into a groove at 285 and just kept moving. This was a big PR for me. I've cleaned more this when I was younger, but I've never been able to put this much over head. My goal was to try and be better than I used to be...today I did just that!!
Clean Pulls - 4 x 3 (heaviest possible)
315- 325 - 335 - 345
DH Pull Ups - 5 x 3 w/ 53#
OWOD
Clean & Jerk - 8 x 1
bar progressions
135(3+1)-155(2+1)-175(2+1)-185(2+1) ---
205 - 225 - 245 - 265 - 285 - 295 - 305 - 315 PR!!
- Wasn't quite sure what to expect tonight. I was feeling well rested heading into the gym. I was dripping in sweat by the time I finished warming up. Feeling a lot more confident with heavier weight and a lot more comfortable with the changes I've made to my set up. Was catching the bar a little off during my first few working sets. I got into a groove at 285 and just kept moving. This was a big PR for me. I've cleaned more this when I was younger, but I've never been able to put this much over head. My goal was to try and be better than I used to be...today I did just that!!
Clean Pulls - 4 x 3 (heaviest possible)
315- 325 - 335 - 345
DH Pull Ups - 5 x 3 w/ 53#
Clean & Jerk 315#
6.07.2012
Quick Game of Catch Up
The last two weeks of school have been hectic. Been pretty busy shutting down shop around the school and cleaning things up for the Summer. This is just gonna be a quick run down of what has transpired since my last post...
5.29.12
Strength
Floor Press - no 1RM on this one so I just tinkered with some weight. FPs have been causing some weird elbow twinge/pain so I'll probably be laying off of these from now on.
bar(12)-135(12)-175(10)---225(8)-245(8)-265(5)
DH Pull Ups + ME Kip (in between sets of Floor Press) --- 8+5 - 6+5 - 4+7
Back Squats ---
bar(10)-135(10)-225(10) --- Banded Squats - 225 + reds (6) - 225 + blues(6) [both were too light]
Squats w/ hanging KBs --- 3 x 5 @ 225 + 24k bell
-Pretty tight from the Stars and Stripes WOD the day before. Deload week so I was playing with some ideas for the squats. I really like banded squats so I was playing with them a bit, but we just don't have the right equipment to keep the proper tension on the bar to make it worth while. Hopefully, we can get some chains in the gym this Summer.
TGU - 3 x 3 @ 24k
5.31.12
Strength
Push Press - supposed to be deload, but my gym appearance has been sporadic so I went heavier
bar(10)-95(8)-135(5)-155(5) --- 165(5) - 175(5) - 185(5)
WOD
5 rounds of:
40 DUs (UB, 1 miss per round after that)
10 Push Press (95#) (all UB)
= 3:59
5:00 REST
2 BONUS rounds
= 11:40
- We did this one a while back, but the movements were in reverse order. I was pumped...I PR'd by :13 seconds. I was a lot calmer with the rope despite the miss each of the last 4 rounds. I was only gonna take a 4:00 minute rest at first, but something happen and I lost track of time. I had planned on doing 3 rounds, but my shoulders were burnt out. I had 6-7 misses on the rope in the second bonus round so I called it.
6.2.12
OWOD
Snatch - 8 x 2 @ 80%
bar progressions - 95(3POS. x 2) - 135(2) - 155(2) - 165(1x1) - 175(x11) ---
80%=185# (1.1 - 1.x - 1.1 - 1.1 - 1.1 - 1.x - 1.1 - 1.1)
- Two misses were out in front. I had several sloppy stand-ups in between the misses, usually on the second rep. Last set of the day felt fantastic...solid pause at the bottom, stable. Good work all together. It took me a while to remember some of the things I changed during my PR night, but once I did everything fell right into the groove.
BTN Sn. Grip PP - 4 x 3 (heaviest possible)
185 - 205 --- 225 - 235 - 245 - 255
- Next time I should start at 245 and ladder up from there.
6.4.12
Andy's Bday WOD
3:00 AMRAP KB swings (24k) (70)
3:00 REST
3:00 AMRAP Row for Cals *damper@10 (60)
3:00 REST
3:00 AMRAP 20m Prowler Push (95#) (8)
3:00 REST
3:00 AMRAP Hang Power Cleans (60k) (28)
= 166
- My wife and I WOD'd with my bro in law tonight for his birthday at his place. It's nice because he has a ton of equipment. It was tough. This WOD put me on my butt when I finished. My traps were sore for a few days afterwards. Always a good to time though WODing with family.
6.5.12
Strength
Back Squat - 5-5-5+@65-75-85%
bar(10)-135(10)-185(10)-225(8) --- 275 - 320 - 365(12)
- Squats felt solid. On the 12th rep my back started to fatigue. I felt like I was in good posture until the end, but I was told otherwise once I put the bar down. My legs felt these for a while to come. Reps felt good though. I was originally shooting for 8ish, but I POC was firing real good and my speed was about the same start to finish.
WOD
4 rounds of:
1:00 AMRAP Power Snatches (75#) [15-15-15-13]
1:00 AMRAP Box Jumps (24") [20-20-15-24]
= 137
- I got to class late and was in a rush from the beginning. I had to do the WOD on my own after everyone else finished. I didn't realize this was "Hope" practice til after the 1st round. My original plan was to just go and burn out, but after back squatting...pacing became a better option. I had some goals going in and just tried to stay with them through out.
6.6.12
OWOD
Clean & Jerk - ladder up to a heavy single
bar progressions
135(3)-185(3)-205(2)-225-235-245-255-265(x.1)-275-285
2 x 2 @ 255 (90% of 285)
- My back was pretty fatigued from the start after yesterday's back squat work and my legs were real stiff from the work as well. Felt uncomfortable in my jerk tonight. Right wrist was sliding into place and it was causing some discomfort as weight got heavier. 285 was a good stop tonight. Added some doubles of my heavy single at the end for a bit more volume.
Clean Pulls
4 x 3 @ 315
5.29.12
Strength
Floor Press - no 1RM on this one so I just tinkered with some weight. FPs have been causing some weird elbow twinge/pain so I'll probably be laying off of these from now on.
bar(12)-135(12)-175(10)---225(8)-245(8)-265(5)
DH Pull Ups + ME Kip (in between sets of Floor Press) --- 8+5 - 6+5 - 4+7
Back Squats ---
bar(10)-135(10)-225(10) --- Banded Squats - 225 + reds (6) - 225 + blues(6) [both were too light]
Squats w/ hanging KBs --- 3 x 5 @ 225 + 24k bell
-Pretty tight from the Stars and Stripes WOD the day before. Deload week so I was playing with some ideas for the squats. I really like banded squats so I was playing with them a bit, but we just don't have the right equipment to keep the proper tension on the bar to make it worth while. Hopefully, we can get some chains in the gym this Summer.
TGU - 3 x 3 @ 24k
5.31.12
Strength
Push Press - supposed to be deload, but my gym appearance has been sporadic so I went heavier
bar(10)-95(8)-135(5)-155(5) --- 165(5) - 175(5) - 185(5)
WOD
5 rounds of:
40 DUs (UB, 1 miss per round after that)
10 Push Press (95#) (all UB)
= 3:59
5:00 REST
2 BONUS rounds
= 11:40
- We did this one a while back, but the movements were in reverse order. I was pumped...I PR'd by :13 seconds. I was a lot calmer with the rope despite the miss each of the last 4 rounds. I was only gonna take a 4:00 minute rest at first, but something happen and I lost track of time. I had planned on doing 3 rounds, but my shoulders were burnt out. I had 6-7 misses on the rope in the second bonus round so I called it.
6.2.12
OWOD
Snatch - 8 x 2 @ 80%
bar progressions - 95(3POS. x 2) - 135(2) - 155(2) - 165(1x1) - 175(x11) ---
80%=185# (1.1 - 1.x - 1.1 - 1.1 - 1.1 - 1.x - 1.1 - 1.1)
- Two misses were out in front. I had several sloppy stand-ups in between the misses, usually on the second rep. Last set of the day felt fantastic...solid pause at the bottom, stable. Good work all together. It took me a while to remember some of the things I changed during my PR night, but once I did everything fell right into the groove.
BTN Sn. Grip PP - 4 x 3 (heaviest possible)
185 - 205 --- 225 - 235 - 245 - 255
- Next time I should start at 245 and ladder up from there.
6.4.12
Andy's Bday WOD
3:00 AMRAP KB swings (24k) (70)
3:00 REST
3:00 AMRAP Row for Cals *damper@10 (60)
3:00 REST
3:00 AMRAP 20m Prowler Push (95#) (8)
3:00 REST
3:00 AMRAP Hang Power Cleans (60k) (28)
= 166
- My wife and I WOD'd with my bro in law tonight for his birthday at his place. It's nice because he has a ton of equipment. It was tough. This WOD put me on my butt when I finished. My traps were sore for a few days afterwards. Always a good to time though WODing with family.
6.5.12
Strength
Back Squat - 5-5-5+@65-75-85%
bar(10)-135(10)-185(10)-225(8) --- 275 - 320 - 365(12)
- Squats felt solid. On the 12th rep my back started to fatigue. I felt like I was in good posture until the end, but I was told otherwise once I put the bar down. My legs felt these for a while to come. Reps felt good though. I was originally shooting for 8ish, but I POC was firing real good and my speed was about the same start to finish.
WOD
4 rounds of:
1:00 AMRAP Power Snatches (75#) [15-15-15-13]
1:00 AMRAP Box Jumps (24") [20-20-15-24]
= 137
- I got to class late and was in a rush from the beginning. I had to do the WOD on my own after everyone else finished. I didn't realize this was "Hope" practice til after the 1st round. My original plan was to just go and burn out, but after back squatting...pacing became a better option. I had some goals going in and just tried to stay with them through out.
6.6.12
OWOD
Clean & Jerk - ladder up to a heavy single
bar progressions
135(3)-185(3)-205(2)-225-235-245-255-265(x.1)-275-285
2 x 2 @ 255 (90% of 285)
- My back was pretty fatigued from the start after yesterday's back squat work and my legs were real stiff from the work as well. Felt uncomfortable in my jerk tonight. Right wrist was sliding into place and it was causing some discomfort as weight got heavier. 285 was a good stop tonight. Added some doubles of my heavy single at the end for a bit more volume.
Clean Pulls
4 x 3 @ 315
5.16.2012
Just One of Those Nights
Woke up this morning feeling pretty good. My hamstrings are still lit up from Monday's WOD. Got to Prevail pretty early so I could get some more mobility in before the WOD tonight. The mobility seemed to work just enough.
Strength
Back Squat - 3-3-3+@70-80-90%
bar(10)-135(10)-185(10)-225(8)-275(5) --- 290 - 335 - 375(8)
- Felt good dropping into a deep squat tonight. After the first working set I was worried about some lumbar issues at the bottom, took some vid, and everything was still okay. Needed some inspiration for the last set, which I accepted from Charlie and Brandon. Those 8 reps were well earned.
WOD
FT:
Mile Run (7:48 PR)
20 C2B Pull Ups (10-3-2-2-1-1-1)
= 8:54
- Goal tonight was to break into the 7s on the mile run. I was pretty happy when I ran through the bay door and heard "7:48" called out by Brandon. I felt pretty good when I finished too. I jumped right on the bar and got after the pull ups. Ripped off 10 and then I thought I felt a tear so I dropped. It was fine. When I got back on, my wind started catching up to me and I just couldn't get more than a few off at a time. Overall, I'm pumped about the mile...that's moving for me!!
OWOD
Work to a Heavy Clean & Jerk
bar progressions
135 (C, FSx2, J)x2 - 185x2 - 225 - 245 - 255 - 265 - 275 - 285 - 295 PR - 305 PR
- I be honest, I wasn't expecting a PR tonight. It's been weeks since I've felt comfortable with my jerk, upon receiving a clean. Tonight though, it worked! I felt really good. Dont' get me wrong...my transition to the jerk is still "under construction", but tonight it worked. My earlier sets were rough, thought maybe 265ish might be the heaviest I go. At 255, I tried to lift with my mouth open to relax a bit more and my pull felt totally different and much faster. I continued to do so throughout the rest of the lifts and everyone felt just as easy as the last. My jerk was rough and loose at 285, but it was fixable and my clean was coming up to easy to quit. 295 was a solid lift. 305 I was slow coming through the hole on the jerk and drove it a bit forward, but there was no way I was letting it go. Super excited to finally be able to Jerk 300+ again and this was an ALL TIME PR, which makes it the most important one I've hit since starting CF.
Clean Pulls - 4x2@315# (as heavy as possible)
Strength
Back Squat - 3-3-3+@70-80-90%
bar(10)-135(10)-185(10)-225(8)-275(5) --- 290 - 335 - 375(8)
- Felt good dropping into a deep squat tonight. After the first working set I was worried about some lumbar issues at the bottom, took some vid, and everything was still okay. Needed some inspiration for the last set, which I accepted from Charlie and Brandon. Those 8 reps were well earned.
WOD
FT:
Mile Run (7:48 PR)
20 C2B Pull Ups (10-3-2-2-1-1-1)
= 8:54
- Goal tonight was to break into the 7s on the mile run. I was pretty happy when I ran through the bay door and heard "7:48" called out by Brandon. I felt pretty good when I finished too. I jumped right on the bar and got after the pull ups. Ripped off 10 and then I thought I felt a tear so I dropped. It was fine. When I got back on, my wind started catching up to me and I just couldn't get more than a few off at a time. Overall, I'm pumped about the mile...that's moving for me!!
OWOD
Work to a Heavy Clean & Jerk
bar progressions
135 (C, FSx2, J)x2 - 185x2 - 225 - 245 - 255 - 265 - 275 - 285 - 295 PR - 305 PR
- I be honest, I wasn't expecting a PR tonight. It's been weeks since I've felt comfortable with my jerk, upon receiving a clean. Tonight though, it worked! I felt really good. Dont' get me wrong...my transition to the jerk is still "under construction", but tonight it worked. My earlier sets were rough, thought maybe 265ish might be the heaviest I go. At 255, I tried to lift with my mouth open to relax a bit more and my pull felt totally different and much faster. I continued to do so throughout the rest of the lifts and everyone felt just as easy as the last. My jerk was rough and loose at 285, but it was fixable and my clean was coming up to easy to quit. 295 was a solid lift. 305 I was slow coming through the hole on the jerk and drove it a bit forward, but there was no way I was letting it go. Super excited to finally be able to Jerk 300+ again and this was an ALL TIME PR, which makes it the most important one I've hit since starting CF.
Clean Pulls - 4x2@315# (as heavy as possible)
4.18.2012
Tougher Than Expected
Finally starting to recover a little bit from the WODs earlier in the week. My lats, shoulders, and wrists took a beating...more than I initially thought they did. My back is pretty tight today too from standing on the uneven ground at the track meet yesterday and being out there all day today for class too.
OWOD
Clean & Jerk --- 5 x 3 (70-80%)
progressions with PVC & Bar for warm up
135(3) - 185(3) --- 215(70%) - 225 - 225 - 225 - 225(74%)
- This was a lot tougher than the snatch work last week. 215 was no problem. The 1st rep at 225 was smooth, the 2nd rep smooth, and 3rd rep the jerk was terrible tough. That was the story just about every set at 225. My jerk technique needs to clean up before I went up any higher. The main problem was positioning my hands for the jerk in my rack position. I clean with 2-3 fingers on the bar. Getting my 4 fingers back on the bar to jerk is rough. I have bad mobility in my wrists which is probably the base of the issue. Tighter than usual lats (from Helen) didn't help either. I did work out a few kinks in my drop under the bar on jerk. I was getting way to forward before instead of sinking which caused some serious stress on my low back. Focused and developed some self cues to keep that back glute tight in my split and that really seemed to help a lot.
Back Squat --- 5@60%, 5@65%, 5@70%, 5@75%
255 - 275 - 300 - 320
- Missed yesterday's strength so I added it in tonight. Deload week getting ready for Max week. For lighter weight, it was a little tougher than expected after all the cleans. I focused on staying as fast as I could out of the bottom and keeping the reps moving.
Clean Pulls --- 4 x 4 @ 105% (320#)
- Used my wraps. Solid pulls tonight. After all that work my back felt pretty strong still. Kept good position throughout the pulls.
OWOD
Clean & Jerk --- 5 x 3 (70-80%)
progressions with PVC & Bar for warm up
135(3) - 185(3) --- 215(70%) - 225 - 225 - 225 - 225(74%)
- This was a lot tougher than the snatch work last week. 215 was no problem. The 1st rep at 225 was smooth, the 2nd rep smooth, and 3rd rep the jerk was terrible tough. That was the story just about every set at 225. My jerk technique needs to clean up before I went up any higher. The main problem was positioning my hands for the jerk in my rack position. I clean with 2-3 fingers on the bar. Getting my 4 fingers back on the bar to jerk is rough. I have bad mobility in my wrists which is probably the base of the issue. Tighter than usual lats (from Helen) didn't help either. I did work out a few kinks in my drop under the bar on jerk. I was getting way to forward before instead of sinking which caused some serious stress on my low back. Focused and developed some self cues to keep that back glute tight in my split and that really seemed to help a lot.
Back Squat --- 5@60%, 5@65%, 5@70%, 5@75%
255 - 275 - 300 - 320
- Missed yesterday's strength so I added it in tonight. Deload week getting ready for Max week. For lighter weight, it was a little tougher than expected after all the cleans. I focused on staying as fast as I could out of the bottom and keeping the reps moving.
Clean Pulls --- 4 x 4 @ 105% (320#)
- Used my wraps. Solid pulls tonight. After all that work my back felt pretty strong still. Kept good position throughout the pulls.
4.09.2012
Speed Speed Speed
Had a great three day weekend with my family and friends. No case of the Mondays here. I feel very refreshed and ready for another week of work and WODs. Body feels great! No aches, no pains today so...let's go!
Strength
Back Squat --- 5@60%, 3@70%, 2@80%, 2@90%, 1@95%
bar(10) - 135(10) - 185(10) - 225(8) --- 255 - 300 - 340 - 385 - 405
- Like I said in the opening...I felt great today! I was pretty rushed because of traffic and needing to get out right away so my wife could WOD and I could take over kiddie duty. The rush kept me pretty focused. I got right into my warm ups and was able to start the same time the rest of the class did. Right away I knew this was gonna be a good squat day. We had a very heavy week last week and this week was a slight deload from that if you follow the rep scheme. Everything from warm ups to last set felt light. My depth felt great and so did my flexibility. Feeling the day I was having and recognizing the deload my focus was on keeping everything fast and quick out of the hole. Feeling like my old self today!
WOD
5 rounds FT:
7 Clean & Jerks (135#) (all UB)
250m Row
= 9:57
- Carrying the momentum from strength I was pretty excited for the WOD. My goal was to be under 10:00 and keep the C&Js UB. I felt great on the lifts. Most turned out to be clean and presses in the early rounds, by midway through the 3rd I started jerking more. The fifth required all jerks. I was tempted to drop the bar halfway through the 5th, but made the decision to push through. Having T Mo and Harv lurking close behind was definite motivation. I took the rows fairly easily. I didn't want to tear down my legs or my grip for the cleans, so I just tried to keep my pace under 1:55/500m. This required some hustling up and down the stairs, but my legs didn't seem to mind. Fun WOD with friends and a great day at Prevail overall!
Strength
Back Squat --- 5@60%, 3@70%, 2@80%, 2@90%, 1@95%
bar(10) - 135(10) - 185(10) - 225(8) --- 255 - 300 - 340 - 385 - 405
- Like I said in the opening...I felt great today! I was pretty rushed because of traffic and needing to get out right away so my wife could WOD and I could take over kiddie duty. The rush kept me pretty focused. I got right into my warm ups and was able to start the same time the rest of the class did. Right away I knew this was gonna be a good squat day. We had a very heavy week last week and this week was a slight deload from that if you follow the rep scheme. Everything from warm ups to last set felt light. My depth felt great and so did my flexibility. Feeling the day I was having and recognizing the deload my focus was on keeping everything fast and quick out of the hole. Feeling like my old self today!
WOD
5 rounds FT:
7 Clean & Jerks (135#) (all UB)
250m Row
= 9:57
- Carrying the momentum from strength I was pretty excited for the WOD. My goal was to be under 10:00 and keep the C&Js UB. I felt great on the lifts. Most turned out to be clean and presses in the early rounds, by midway through the 3rd I started jerking more. The fifth required all jerks. I was tempted to drop the bar halfway through the 5th, but made the decision to push through. Having T Mo and Harv lurking close behind was definite motivation. I took the rows fairly easily. I didn't want to tear down my legs or my grip for the cleans, so I just tried to keep my pace under 1:55/500m. This required some hustling up and down the stairs, but my legs didn't seem to mind. Fun WOD with friends and a great day at Prevail overall!
3.12.2012
Car Wreck
Once again I missed the DP :( I woke up this morning and felt terrible. My neck and traps feel like the morning after the first day of pads in Fall football camp. My calves are tight as heck. I got up out of bed to get dressed and knew it just wasn't gonna happen today. Plus knowing that my wife is okay with me going at night, really takes the motivation away needed to wake up that early.
Headed into the 530p class. It was a good group. I got to WOD with Tara, Kristy, CT, and John. I was happy to see CT show up. Usually we are chasing each other on the board and rarely get to WOD together anymore.
Strength
Back Squat --- 8@65%, 6@75%, 4@85%, 4@90%
bar(8)-135(8)-185(5)-225(8)---277 - 320 - 365 - 385
- I was so happy to see the reps finally come down! I was very pleased with bar speed out of the hole on every set, even the last. The last set was heavy, but felt a ton easier than some of the other sets in recent weeks. My hinge is getting a lot better, at least it feels and seems that way. I'm not driving past my toes as much and am sitting back a ton more. I haven't had any problems with my back since making the change a few weeks back, which tells me it was the right decision. Gaining more and more confidence every time I get under the bar again. Feels good!
Headed into the 530p class. It was a good group. I got to WOD with Tara, Kristy, CT, and John. I was happy to see CT show up. Usually we are chasing each other on the board and rarely get to WOD together anymore.
Strength
Back Squat --- 8@65%, 6@75%, 4@85%, 4@90%
bar(8)-135(8)-185(5)-225(8)---277 - 320 - 365 - 385
- I was so happy to see the reps finally come down! I was very pleased with bar speed out of the hole on every set, even the last. The last set was heavy, but felt a ton easier than some of the other sets in recent weeks. My hinge is getting a lot better, at least it feels and seems that way. I'm not driving past my toes as much and am sitting back a ton more. I haven't had any problems with my back since making the change a few weeks back, which tells me it was the right decision. Gaining more and more confidence every time I get under the bar again. Feels good!
385 x 4
WOD
10:00 AMRAP
15 Wall Balls (20#)
10 Burpees
5 Clean & Jerk (135#)
= 4 + 17
- WOWZER!!! That sucked! I probably no repped an entire round of extra wall balls because I hit too low or stinking missed the wall altogether...just terrible. My arms were shot after the first round. I came back to the wall balls and my shoulders were on fire and they didn't stop burning til a few minutes after the WOD was over.
- CT and I came off the wall balls and burpees at the same time the first round. I pulled away at the C&J. He caught up and passed me on the wall balls and I caught back up on the C&J again in the second. We repeated this back and forth on the 3rd and 4th rounds as well. It made the WOD fun and I'm sure it's the only reason I did as well as I did. Gotta love friendly competition!
Cash Out
DUs --- 3 x 1:00 ME w/ 1:00 REST b/n rounds
80 something, 60 something, 70 something
- Tara, CT, and I had a little competition to see who could get the most DUs every round. Just a fun little game to pick up the intensity a little bit. Loved it! The work was awesome! My legs were hurting by that 3rd round. Love the work!
After yesterday and today...tomorrow is definitely gonna be a rest day!!
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