Weekly Training Log: 130610 - 130616
MONDAY - 130610
Rest day.
TUESDAY - 130611
Work up to a heavy power snatch
95#, 135#, 155#, 175#
Power snatch
4x1 @ 80% | 145#
Power clean & push jerk
4x1 @ 80% | 185#
Overhead squat
1 @ 85% of max snatch | 145#
2x2 @ 70% | 135#
Push press
2x5 | 135#
6x5 | 155#
Conditioning - Pool: 50m warm-up; 1/2 mile freestyle; 50m cool down. Paced the first 400m and then looking at the clock I tried to pick it up a bit. Finished 15:40. I would like a consistent sub-15 half mile time. Shoulders were a bit worn down from the lifting earlier but still felt good otherwise.
WEDNESDAY - 130612
Clean & jerk
4x1 @ 75% | 185#
Clean deadlift
3x3 @ 100% | 235#
Back squat
5x3 @ 75% | 295#
Hang snatch work
Used 95# for a handful of reps
Conditioning: 10,9,8,7,6,5,4,3,2,1 of OHS @ 95#. Run a 100m in between each set. 13:32 @ RX.
THURSDAY - 130613
Work up to a heavy jerk then 3 @ 80%
3x135#, 185#, 205#, 225#, then 3 @ 185#
Mid hang muscle snatch
3x3 @ 65% | 95#
Mid hang snatch
3x3 @ 70% | 115#
Mid hang clean
3x3 @ 70% | 185#
Push press
2x5 @ 135#
3x5 @ 155#
Maybe a combo of the overhead squats and the oly work from yesterday left my quads in the hurt locker. Took me longer to warm up today and everything felt heavy. Did not push the weights at all, especially on the jerks. Also had some pains in my cleans today. Doing sets of 3 without dropping the bar from the hang was difficult at best. First rep felt great, but going from the front rack down back to the hang, I felt some shooting pain through the back of my arms around my triceps up to my shoulders. Backed off and did singles which didn’t hurt.
FRIDAY - 130614
Back squat
2x5 @ 225#
5x5 @ 275#
Deficit deadlift
2x5 @ 275#
2x5 @ 305#
3x5 @ 315#
Power clean off the blocks (just below the knee)
2x135, 1x165, 1x185, 1x185, 1x185, 1x205, 1x225 (PR), 1x235 (F)
Conditioning (evening): 6 rounds of a 50m power sled pull (120#) along with a farmers carry (two 53# KB), rest 1 minute. Didn’t get a time on this. It was nasty. Something I don’t want to do again any time soon.
SATURDAY - 130615
Snatch complex (1 power snatch, 1 hang power snatch, 1 power snatch from below the knee, 2 overhead squats)
3 sets @ 95#
5 sets @ 115#
3 sets @ 125#
2 sets @ 135#
Conditioning: Partner WOD of 1000m shuttle run, accumulate 10,000lbs ground to overhead, and another 1000m shuttle run. One works while one rests. Wasn’t thrilled with running because of my knee and being really sore and tight from the week but was thankful I did it. First run went good and I never really felt taxed through the G2O (we broke them into sets of 5 @ 100#; 50 snatches for me). The last run was tough. It was hot outside and I was pretty gassed. Time was 20:24.
SUNDAY - 130616
Active rest. Felt like I had fallen off a roof when I woke up. Got moving later in the day and hung out with the oldest. We went to the pool and had a blast. Did a few laps, nothing crazy. Just felt good to get everything moving.
PR
Got 225# power clean off the blocks (from just below the knee) this morning. Oddly enough, I missed it from the floor earlier. I have power cleaned more than this, but never off the blocks. 225 is a number I just want to hit. I want to be able to get that weight anytime I want. Nice way to start the Friday.
L1
This was a whirlwind weekend for me so I will do the best that I can to recap it all adequately. Since this is a super lengthy post with more photos than you probably want to see, I will put this behind the jump. I don’t expect many to read the entire thing and that’s cool. This is probably here more for me than anyone else.
So I have to admit… It is really cool when the champ answers your question on Twitter.
Weekly Training Log: 130603 - 130609
MONDAY - 130603
Rest day.
TUESDAY - 130604
Still pretty sore from the weekend. Opted for a recovery swim. 8x100m @ 70%, rest to recover between rounds. Spent a good 30+ minutes in the water and it felt good to be moving. I think it really helped get some soreness out.
WEDNESDAY - 130605
Clean & jerk - 4x1 @ 70% | 165#
Clean pulls - 3x3 @ 90% | 215#
Clean deadlift - 3x3 @ 100% | 235#
Back squat - 5x3 @ 75% w/3 box step ups after each set. 295#
THURSDAY - 130606
Rest day.
FRIDAY - 130607
Front squat: 5x225, 4x255, 3x275, 2x275, 1x300, 1x315
Power clean: EMOM (10 minutes)
3x185 for 7 minutes
2x205 for 3 minutes
Snatch complex (1 power snatch + 1 hang power snatch + 3 OHS)
2 sets @ 95#
5 sets @ 115#
3 sets @ 125#
Push press
5x5 @ 135#
SATURDAY - 130608
Snatch push press
3x5 @ 135#
3x5 @ 165#
Conditioning: 15 minute tire flip ladder. Flip the tire once, 10 sledgehammer strikes (16#), flip twice, 10 strikes, etc. I think they said the tire I was using was about 300-350lbs. I was doing good with it but it was filled with water. That made it heavier but also the ground got wet. So when I got tired, it made it hard to stand up with the tire to flip it. So I used the smaller tire which had no water in it to finish the WOD. Originally was going to do 10 minutes but went an extra 5. Ended up with 7 flips and 10 strikes.
SUNDAY - 130609
Rest day.
Overall, it kinda felt like a light week. I was pretty sore at the beginning of the week but despite that I was able to get back to normal with regards to some strength work. I have been doing some experimentation with nutrition and performance fueling and while some results were not ideal, others were. So it has been fun messing around with things to find what works best.
It was this kind of a morning. #crossfit
My strength is coming back. Finally.
Hit 315 on the front squat this morning with gas left in the tank. Ran out of time to hit another round. My previous best was 325 and I had that feeling in me this morning that I could have hit that, maybe 330. The entire ride home I wished I had pushed another heavy single to either match or hit a new PR.
I have been about 20-30lbs off most of my PRs for too long. Being in the neighborhood and still having some energy left in me did more for me mentally than anything else.
Weekly Training Log: 130527 - 130602
Deload week? Yes, please. I wanted to take a week off from the heavy lifting and work more WODs and conditioning. I think I needed a break mentally and physically.
MONDAY - 130527
Spent another day at the lake with the family. Day before was full of laziness and lack of cares. So I wanted to do a little more activity. Did some kayaking and some open water swimming.
TUESDAY - 130527
Rest day.
WEDNESDAY - 130527
Strength: Front squat 10/8/6/4/2 (135/185/205/225/275)
Conditioning: 6RFT: 100m run & 6 thrusters (135#) w/15 min cap. Wanted to try and run and since it was only 100m I figured why not, right? The thrusters would suck but only 6 so I wanted to go unbroken. Thought I was done and was walking around cooling off when a buddy politely reminded me I had 1 round left. Quickly ran the 100 and banged out the thrusters. About 8 and a half but would have been quicker had my brain not failed me.
THURSDAY - 130527
Rest day.
FRIDAY - 130527
Strength: EMOM for 8 minutes. Odd minutes 3 deadlifts @ 80%. Even minutes ME strict ring dips. Used 385# on the deads and felt good on those. Ring dips are sketchy but I tried.
Conditioning: 1/9/8/7/6/5/4/3/2/1 burpees & 1/2/3/4/5/6/7/8/9/10 of goblet squats. Top of every minute, 5 KB swings. RX was 35# and since I am a genius I used the 70# KB. 12 minutes even.
SATURDAY - 130527
Skill: Did a variety of skill work. Stuff that I don’t normally do which actually felt good. Taxing, but good.
Conditioning: Fran! Not sure why my hands tore like they did. I can’t remember the last time they tore, much less this bad. 8:03 RX. Not a PR for me but considering how tired I was when I did this I was more than happy.
SUNDAY - 130527
Skill: Did a lot of snatch work, focused more on positioning than weight. No matter how good I feel with this lift it is always good to go back and do stuff like this.
Conditioning: 8 minute AMRAP of 8 push-ups, 10 med balls cleans (20#), 12 situps. I think I got about 6 rounds on this. Those med ball cleans really ate my quads alive. From all the position work earlier I did not have a ton in the tank for this, but again, it was light so it didn’t bother me too much.
“I don’t value what I look like. I value what I can do.”
Great endorsement from Glen Pendlay with Muscle Driver. Their YouTube channel is worth subscribing to.
Weekly Training Log: 130520 - 130526
MONDAY - 130520
Rest day.
TUESDAY - 130521
Got very little sleep the night before due to a horrible sinus headache and inability to use my nostrils for breathing. I took my wife’s advice and skipped working out.
WEDNESDAY - 130522
Clean pulls
5x5 @ 235#
Back squats
5 x 225#
5x3 @ 295#
4x2 @ 315#
Snatch push press
5x5 @ 165#
Conditioning (Pool): 50m slow warm-up; 10x100m w/rest to recover; 50m slow cool down. Goal was to keep all of the 100s in the 1:30 range. I think a few were 1:40 but met my goal for the most part.
THURSDAY - 130523
Normally a rest day, but given what we have planned this weekend I shifted things around.
Snatch grip deadlift
5x5 @ 185#
Snatch complex: 1 snatch, 1 hang power snatch, 3 OHS
5 sets @ 95lbs
6 sets @ 115lbs
Push press
3x5 @ 145#
3x5 @ 165#
Conditioning (pool): 20x50m w/30” ri. I was really pushing this today with a goal of keeping each 50 sub-45 seconds. I didn’t manage to do that across all 20 of them, but I came darn close. Man was I sucking wind during this! Great swim!
FRIDAY - 130524
Clean & Jerk complex (2 hang power cleans + 1 jerk)
2 sets @ 165#
2 sets @ 185#
2 sets @ 205#
Deadlift
5 @ 315#
4x5 @ 345#
Strict press
5x5 @ 135#
Conditioning morning: 5 minutes reverse tabata airdyne (10 seconds hard, 20 seconds slow). Conditioning afternoon (pool): 50m slow warm-up; 1/2 mile freestyle; 50m cool down. Was so stoked to get so close to the number my coach wanted me at. He told me I should shoot for 15 minutes and also wants my mile to be sub-30. I hit 15:47 at lunch. Almost a minute off but I am still so happy about it.
SATURDAY - 130525
Intentionally did a WOD without barbell work in it. Since it would be my 5th day in a row without a rest day, I did not want to go too crazy. I have been wanting to test the run for a while now and felt good enough to go for it.
3RFT: 400m run, 3 minutes reverse tabata airdyne, rest 3 minutes. I think the final time was about 20-21 minutes on this. My 400s were not super fast but it felt good to be running again.
SUNDAY - 130526
Random naps, poor food choices, and general laziness out on the lake. Zero regrets.
Regularly learn and play new sports. Thanks to the homie @leebacontran for the @foundationcrossfit shirt. Proud to rep it here in Georgia. #crossfit
I ran…
For the first time since visiting the Ortho a while back, I ran in a WOD with a bit of distance.
I did a 400m jog warm-up to test things out and it felt petty decent. My knee was right but good. For the WOD I intentionally did something without a barbell movement. It was:
3RFT:
400m run
3 minutes reverse tabata airdyne
Rest 3 minutes
While my run wasn’t fast, it felt good to do it. Like I wasn’t broken any more. I was not trying to set a PR or anything but wasn’t making myself go slow either. The WOD itself sucked the wind out of me. That reverse tabata airdyne was no joke.
I doubt that I will start back running a lot now. My knee was hurting yesterday and some of last night but not any more than it normally does. Probably good to still play it smart but it felt good.
john-rock replied to your post: Good days, bad days
I’ve still never figured out the hook grip. I tried it a couple times and it never felt right, so I forgot about it. I hear you on good and bad days. I’ve been having more bad ones now that I’m losing weight. It’s not fun.
A trainer recently asked me if I used the hook grip and I said no. Not because I did not want to, but had never really been pushed to do it. He looked at me and said “You really have to.” So, I have been using it.
Funny thing is that the first week or two my thumbs really hurt from it. I can see why people tape their thumbs so much now. For the past 5 weeks I have been forcing myself to do it.
About a week or so ago I was doing some cleans and for some strange reason it just hit me that I had been using the hook grip without thinking about it. Just to see what it would feel like, I used a regular grip. Maybe it is mental, maybe not, but for whatever reason, it did not feel as stable as hooking. It was a good test for me and since then I have never questioned it.
