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.
4.18.2012
Finding Your Happy Place...
With "Max" week coming up very soon...thought this might be a good read for anyone who follows my blog.
For those who need more visual demonstration....
4.16.2012
250 Triple!!!
Not gonna lie...I was a little sluggish all day! Helen really worked me over so I'm a lot sorer than I thought I would be. My shoulders, lats, and forearms were really tight. Being this stiff I was little worried about tonight's SWOD heading to the gym.
SWOD
OHS --- 3-3-3-3-3 (Find a 3RM)
bar(5)-95(5)-135(3) --- 155 - 175 - 195 - 215 - 225 - 250
- Got to the gym a little (story of my life). Took the usual 20-30 minute stretch routine to get loose enough to feel comfortable to lift. With that warm up comes the usual razzing from everyone else about the length of my warm up. Once the blood got flowing I got pretty greased up and was moving a lot easier than I thought I would. Shoulders and wrists held up great and kept surprising me every time I upped the weight. So far, Stable Boy (Brandon) had the top score of the day at 210#. Started low at 155 and just kept gradually chipping away. Every weight increase got smoother and smoother, at the same time it kept feeling lighter and lighter! Initially I was gonna call it at 225, but it felt way too easy. I thought about going up to 235-240. Again..GO BIG or GO HOME...if I was gonna do 240# I might as well make it an even 250#...it just sounds better! Got under it and it felt every bit of 250#. Focused on initiating with the hip and driving the knees out. Lost my mid-line a bit on the 2nd rep (actually thought I missed the depth, which is why I attempted a 4th rep), but was able to recover and get a third. Attempted a 4th, but failed. I was very happy to see the video after and realize that my 2nd rep was low enough for sure.
My previous OHS 1RM was 250# back in the beginning of August.
Great night at Prevail! Saw some huge PRs all around!
SWOD
OHS --- 3-3-3-3-3 (Find a 3RM)
bar(5)-95(5)-135(3) --- 155 - 175 - 195 - 215 - 225 - 250
- Got to the gym a little (story of my life). Took the usual 20-30 minute stretch routine to get loose enough to feel comfortable to lift. With that warm up comes the usual razzing from everyone else about the length of my warm up. Once the blood got flowing I got pretty greased up and was moving a lot easier than I thought I would. Shoulders and wrists held up great and kept surprising me every time I upped the weight. So far, Stable Boy (Brandon) had the top score of the day at 210#. Started low at 155 and just kept gradually chipping away. Every weight increase got smoother and smoother, at the same time it kept feeling lighter and lighter! Initially I was gonna call it at 225, but it felt way too easy. I thought about going up to 235-240. Again..GO BIG or GO HOME...if I was gonna do 240# I might as well make it an even 250#...it just sounds better! Got under it and it felt every bit of 250#. Focused on initiating with the hip and driving the knees out. Lost my mid-line a bit on the 2nd rep (actually thought I missed the depth, which is why I attempted a 4th rep), but was able to recover and get a third. Attempted a 4th, but failed. I was very happy to see the video after and realize that my 2nd rep was low enough for sure.
My previous OHS 1RM was 250# back in the beginning of August.
Great night at Prevail! Saw some huge PRs all around!
OHS 250# Triple
Cash Out
GHD Back Ext. --- 4 x 15 (25#)
GHD Sit Ups --- 2 x 15
TGU --- 2 x 10 (5/arm; 53#)
4.15.2012
Helen
Felt very rested and excited to take this one on. Helen was scheduled earlier in the week, but I couldn't make it because of my track meet. Lucky for me Charlie had missed too and wanted to make it up.
WOD
"Helen"
3 rounds FT:
400m Run
21 KB swings (53#) (all UB)
12 Pull Ups (UB/UB/6-3-3)
= 9:35 (:52 PR)
- First run I hid behind Charlie the whole way out. I literally was almost giving him flat tires the entire way. Why...I was drafting and trying to push his pace a little bit harder than he wanted to go (we had a 20 burpee side bet going on). The wind was rough going out, but felt great pushing against your back on the way back in. Charlie and I got to KBs about the same time and started swinging. My technique is a little different on the KB, but I like it because it's slightly faster. Sometimes it backfires on me and sometimes it doesn't. The first round of pull ups were just weird. I haven't done a whole lot of pull ups lately so my kip was very awkward. Got back out to the run before Charlie and felt pretty good. Focused the whole run on trying to control my breathing. Second round was smoother than the first and all UB. The third round my legs started to die a bit on the run. I was trying to push it, but my lungs just weren't having it. Charlie gained a little ground on me during the round, but I was still 75m ahead or so. Forearms started to burn up on the swings. I got to the bar for pull ups with 9:18 on the clock. My goal was 9:24 so I could beat a buddy of mine over at Freedom. I knew it was a long shot and I would have to go UB, but I just couldn't pull it off. My grip was blown out after 6 reps. I dropped and jump back and got 3 more. Dropped again and took a breather...hit 2 and I was holding on by my fingertips for a long kip on my last rep.
Initially, I was bummed I couldn't go all UB and I didn't beat my buddy. I got over it quickly though. I still knocked almost a minute off my time since August and I was in pretty good shape in August. Good WOD!
WOD
"Helen"
3 rounds FT:
400m Run
21 KB swings (53#) (all UB)
12 Pull Ups (UB/UB/6-3-3)
= 9:35 (:52 PR)
- First run I hid behind Charlie the whole way out. I literally was almost giving him flat tires the entire way. Why...I was drafting and trying to push his pace a little bit harder than he wanted to go (we had a 20 burpee side bet going on). The wind was rough going out, but felt great pushing against your back on the way back in. Charlie and I got to KBs about the same time and started swinging. My technique is a little different on the KB, but I like it because it's slightly faster. Sometimes it backfires on me and sometimes it doesn't. The first round of pull ups were just weird. I haven't done a whole lot of pull ups lately so my kip was very awkward. Got back out to the run before Charlie and felt pretty good. Focused the whole run on trying to control my breathing. Second round was smoother than the first and all UB. The third round my legs started to die a bit on the run. I was trying to push it, but my lungs just weren't having it. Charlie gained a little ground on me during the round, but I was still 75m ahead or so. Forearms started to burn up on the swings. I got to the bar for pull ups with 9:18 on the clock. My goal was 9:24 so I could beat a buddy of mine over at Freedom. I knew it was a long shot and I would have to go UB, but I just couldn't pull it off. My grip was blown out after 6 reps. I dropped and jump back and got 3 more. Dropped again and took a breather...hit 2 and I was holding on by my fingertips for a long kip on my last rep.
Initially, I was bummed I couldn't go all UB and I didn't beat my buddy. I got over it quickly though. I still knocked almost a minute off my time since August and I was in pretty good shape in August. Good WOD!
4.14.2012
O Lifts
It's the start of the weekend and there ain't nothing wrong with that. Got out early to teach the Oly class and Team WOD. Stuck around afterwards to get some more Oly work in. Gonna try hard to get at least 2 Oly specific sessions in a week for the next few weeks.
OWOD
Power Snatch + Snatch --- 65% x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
Progressions ---145 x 2, 155 x 2, 165 x 2
- This was a lot rougher than the last session. I was pretty tight from all the running yesterday. My ankles were stiff as a board. Wound having to fight to find my heels for most of the lifts. I finally started feeling comfortable in the last two sets again.
Power Clean + Push Jerk --- 75% x 1+1 x 5
165-185 --- 230 x 5
- Cleans were great, but my jerk needs a lot of work. I'm very loose in the shoulders and my elbows are way to slow. Posture felt good.
OWOD
Power Snatch + Snatch --- 65% x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
Progressions ---145 x 2, 155 x 2, 165 x 2
- This was a lot rougher than the last session. I was pretty tight from all the running yesterday. My ankles were stiff as a board. Wound having to fight to find my heels for most of the lifts. I finally started feeling comfortable in the last two sets again.
Power Clean + Push Jerk --- 75% x 1+1 x 5
165-185 --- 230 x 5
- Cleans were great, but my jerk needs a lot of work. I'm very loose in the shoulders and my elbows are way to slow. Posture felt good.
4.13.2012
Jerry
Feeling a little worn down from the long afternoon on the track yesterday. Looking forward to a light weight day at the gym.
Strength
Press --- 90% x 2 x 5
bar(10)-95(8)-135(5)-185(3) --- 197 - 197 - 197 - 197 - 197
- After the first set I wasn't quite sure if I was going to complete all the reps at the Rx percentage. Went to the false grip for 3 of the last 4 sets. Rarely use the false grip, but needed a little more tonight. False grip allows me to feel a little tighter in the lats and allows for a slightly better bar path. Felt strong during the last 4 sets. Looking forward to possibly PRing on press in a few weeks.
WOD
"Jerry"
FT:
1 mile Run (8:45)
2000m Row (7:54) *damper@7
1 mile Run
= 26:32
- After eating like crap this afternoon and dinner plans made for Bulldogs a nice long calorie burning WOD was more than needed! I was the only WODder for the 630p class so I thought I was gonna have to do this one on my own....luckily...CT was kind enough to move back and forth on rower next to me trying to provide the illusion of a pacing rower (which oddly enough actually worked) and Andy, my bro in law, was awesome enough to join me on my second mile which was HUGE!
Thought process was....run hard on the first mile, but not all out...don't walk on transitions so not to waste time....stay in the 1:50s/500 on the row and don't blow your legs out...don't walk on the transitions...ran downstairs at 17:18ish....was hoping to stay as close to 25:00 as possible.
I won the Clydesdale race for the day between Charlie & Big Harv so that's all that really mattered!
Strength
Press --- 90% x 2 x 5
bar(10)-95(8)-135(5)-185(3) --- 197 - 197 - 197 - 197 - 197
- After the first set I wasn't quite sure if I was going to complete all the reps at the Rx percentage. Went to the false grip for 3 of the last 4 sets. Rarely use the false grip, but needed a little more tonight. False grip allows me to feel a little tighter in the lats and allows for a slightly better bar path. Felt strong during the last 4 sets. Looking forward to possibly PRing on press in a few weeks.
WOD
"Jerry"
FT:
1 mile Run (8:45)
2000m Row (7:54) *damper@7
1 mile Run
= 26:32
- After eating like crap this afternoon and dinner plans made for Bulldogs a nice long calorie burning WOD was more than needed! I was the only WODder for the 630p class so I thought I was gonna have to do this one on my own....luckily...CT was kind enough to move back and forth on rower next to me trying to provide the illusion of a pacing rower (which oddly enough actually worked) and Andy, my bro in law, was awesome enough to join me on my second mile which was HUGE!
Thought process was....run hard on the first mile, but not all out...don't walk on transitions so not to waste time....stay in the 1:50s/500 on the row and don't blow your legs out...don't walk on the transitions...ran downstairs at 17:18ish....was hoping to stay as close to 25:00 as possible.
I won the Clydesdale race for the day between Charlie & Big Harv so that's all that really mattered!
4.11.2012
Snatch
Came in to coach Oly class and managed to get some work in myself too.
Strength
Snatch --- 70-80% x 3 x 5
155 - 155 - 155(2) - 155 - 175
Snatch Pulls --- 4 x 4 (w/ straps)
225 - 225 - 225 - 225
- Felt good tonight. I lost the first rep in the 3rd set in the front, but other than that weight felt great in all lifts. I jumped to 175 for the last set and hit all three easy. Really tried to focus on hitting my positions and keeping a good tempo from the floor to the knee. Best session I've had in a while.
I continued to work tempo and positioning on pulls. Really focused on keeping my core tight and moving hips and shoulders together.
Strength
Snatch --- 70-80% x 3 x 5
155 - 155 - 155(2) - 155 - 175
Snatch Pulls --- 4 x 4 (w/ straps)
225 - 225 - 225 - 225
- Felt good tonight. I lost the first rep in the 3rd set in the front, but other than that weight felt great in all lifts. I jumped to 175 for the last set and hit all three easy. Really tried to focus on hitting my positions and keeping a good tempo from the floor to the knee. Best session I've had in a while.
I continued to work tempo and positioning on pulls. Really focused on keeping my core tight and moving hips and shoulders together.
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