Monday, September 28, 2009

Clamping down

  • Snatch - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1
  • Clean & jerk - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1
  • Deadlift 145kg x 5

3 rounds for time:
20 kipping pull-ups
8 box jumps (36 inch)

Used 80kg and 105kg for my calculations. I will be doing atleast one of these workouts per cycle. I will try to maintain 3 on 1 off but I imagine it will be more varied than that. I have clamped down a bit on my programming and I am thinking it ahead a week or so. I want to do well in my O-lifting competition and get stronger.


  1. Sean,

    Have you ever read this article:

    It talks about direct action WL. This is pretty much how I train. It does not involve working with %, but rather working with weighting in the "no miss, zone of comfort". This article and the article by Stephen Roche about BW snatching in PM from a few months ago seem to be almost what I have found works best for me.

    Anyway, my meet is 7th of November. I am weighing about 79kg, so I need to drop 2. I am planning on just watching what I eat and "zoning"...meaning still pretty much paleo, but incorporating a block count to track nutrient. I am thinking about 10-12block CHO, 22block PRO and about 45block fat. We will see.

    The soccer is outdoor. My diet gets worse Friday and Saturday, I get off my fish oil and I was hurting on Sunday. I was slow and pulled my hamstring. But, the other team was slower and they ran out of gas.

  2. sean, killer time can you butterfly?

  3. Decided to give this met-con a try. I wasn't expecting such a lung burner. 2:59

  4. Btw Sean are you following the "You be the trainer" series in the CFJ? It is a wicked collection and when you get time you need to check them out. Also read the new article by Jeremy Thiel about how their affiliate has accomplished so much success in a short among (3-4yrs).