Weekly Training Log - 11/25/12
SUNDAY
Last Sunday I felt pretty rough. So much so that I slept in and used the day to relax and recover. This Sunday was a little different. I have worked in some stretching at night before going to bed and I think that helped me when I got up.
10 minute run warm-up (1 mile). Then 8x400m run with 400m rest interval (I need to learn how to use my Garmin as I didn’t stop the watch on laps 4 and 5). Some pain in my left foot still but over all I felt pretty good.
MONDAY
Lunch - Pool: 20x50m laps w/30 seconds ri. Time was 28-29 minutes. Kept about a 50 sec/50m average.
Evening - Strength: 3x5 hang cleans @ 135lbs for warm-up. 2 hang cleans (175lbs) EMOTM for 5 minutes. 2 hang cleans (185lbs) EMOTM for 5 minutes.
Run: 10 minute run (1 mile @ 10:08)
TUESDAY
CrossFit (5:00 a.m.)
Strength - Bench Press 5x5 (5x135, 5x185, 5x205, 5x205, 5x205, 1x225)
WOD: 4RFT of 20 snatches (65lbs) & 400m run. Increased the load to 75lbs and tried to go unbroken every round. Did the first 2 rounds unbroken and went as deep as I could in the last 2 rounds (15 & 14 before breaking it up). Held a good pace on the run and feel like my cardio is improving. Time was 16:28 @ RX+
WEDNESDAY
Rest.
THURSDAY
Lunch - Pool: 6x100m laps w/45 seconds rest in between each round.
FRIDAY
CrossFit (5:00 a.m.)
WOD: Benchmark with “Jackie”. I came off the rower at 3:35 which was a good pace for me and got right on the thrusters. My goal was to do them all unbroken. I never dropped the bar, but paused a few times. Pull-ups are still tough for me, so I broke them up into small rep counts and focused on really limiting my rest in between each. My time was 9:34, a vast improvement over the last time I did this (August 8, 2011; 11:01).
Cash-Out: 10 reps @ 225lbs on back squat followed by 6x10 GHD situps.
Lunch - Pool: 2x500m w/2 minutes rest in between. Averaged 10 minutes per 500m.
SATURDAY
CrossFit (7:00 a.m.)
10 minute run #5
Strength: 3x5 clean & jerks @ 135lbs to warm up. Then 1-2-3 (Power clean, 2 hang cleans, 3 push presses). Did 8 rounds with 185lbs. Also worked in a few doubles on snatches @ 135lbs to work form.
WOD - Helen: 3RFT of 400m run, 21 KB swings (53lbs), 12 pull-ups. First time using a 53lb KB during a WOD in several months and it was extremely light. My run felt better than it has in a while. Biggest sticking point was pull-ups which I broke up. I have not recorded a time for this WOD before so 12:20 is a PR for me.
Cash-Out: 3x10 GHD situps.
File this under: I WOULD BE DEAD
Matthias Steiner (105kg+, Germany) drops 196kg on his neck. Yea… 432 pounds. On his neck. Steiner, the defending Olympic Champion, managed to walk away but he was unable to continue in the competition. Until NBC has it removed, here is a video someone uploaded. When I saw this, I really thought he would be back for the C&J. I mean, the guy gets up and shakes it off, or so it seems. He was officially listed as DNF. Kinda sad, because I was really looking forward to watching him compete.
Behdad Salimi (105kg+, Iran) takes gold with a 208kg (457.6lbs) snatch and a 247kg (543.4lbs) C&J for a total of 455kg (1,001lbs). With an additional attempt, he took a shot at the world record C&J of 263kg but missed the lift.
Un. Freaking. Believable.
Ilya Ilyin of Kazakhstan competed in the 94kg division at the Olympics and made quite a statement of strength. He set 2 new Olympic records and 2 new world records with his lifts.
A man weighing 207 pounds, snatched 185kg (407lbs) and had a successful clean & jerk of 233kg (512.6lbs) for a new Olympic and world record. His total of 418kg (919.6lbs) was also a new Olympic and world record.
The most I have gone over head has been 245lbs, and that felt pretty darn cool. But this guy…..This guy put nearly 513lbs over head. That is about 305lbs more than he weighs. If you watch the video, he charged the lift, too. He did not require a lot of time to think, get reset, or anything of the sort.
What were you doing when you were 19 years old? If you were anything like me, you weren’t breaking world records in the Olympics.
Zulfiya Chinshanlo set a new world record for the women’s 53kg weight class with a clean & jerk of 131kg. That is 289 pounds. Let that sink in for a second. A 19 year old weighing less than 117 pounds hit a clean & jerk of 289 pounds. That is more than double her body weight. In her last attempt, she loaded the bar with 135kg but missed the lift. Still, she nailed the 289lb C&J and made it look easy. She only appeared to be really challenged during the jerk. Check out the video here.
Another athlete in the 53kg weight class, Cristina Iovu, hit a 99kg (218lbs) snatch. 218 pounds. 218 freaking pounds. Watch that here.
NBC put together a really great video about an athletes movements with Olympic lifting. They recorded her lifts with high speed cameras and then broke it down. Further proof that moving heavy weight is much more than just “a big person lifting things off the ground”. Far more to it than that.
Watch the video here (Would have embedded the video but NBC has that disabled).
