Friday, October 30, 2009

I'm Back

I'll save the horseshit exuses of work and life and get back to training....
Snatch
77.5kgx1x4
missed #4 and tried again and missed

MetCon
3 rounds
10 thrusters 95lbs
10 Burpees
4:07 BIG improvement from last time i did this 5 months a go

Monday, October 19, 2009

Back Squat, Press Pull-ups

Back Squat
5x3
115kgx5x3
Press
50x5x2
Pull-ups (Strict)
12
9
12

Strict pull-ups and Press has suffered because I have neglected them. My back squat is feeling solid and will be back up to 130kg x 5 in time. From there I am just looking at getting stronger. Pat hit a bodyweight Press the other day which is amazing...I am setting a goal to get one within a year!

Sunday, October 18, 2009

Clean and Jerk / Max Fit USA

video
Clean and Jerk in kg
40x1x5
60x1x3
80x1x2
90x1
100x1
Work Set
102.5x1x4
Video shows set 3 with a slight press out. First two were solid and last was shaky in the jerk. I did not catch it locked out overhead and it caused me to be off balance.
21-15-9
Thrusters 75lbs
Burpees
6:07
- all thrusters were unbroken, burpees buried me, I smashed me knee this morning walking in the dark and it was a factor....but good variance at the same time.

Friday, October 16, 2009

Snatch Coaching required

video video
(82.5 miss) (85kg miss)

Today was frustrating. 80kg went up easy, but I didn't get it on video. I then attempted 85kg and failed. I next moved down to 82.5 but could not stick it. Above are some video's, input from anyone is welcome and appreciated. I have more videos of misses if required.

Post Snatch WOD to kill frustration was:
Jackie
1000m row
50 thrusters 45lbs
3o Pull-ups
7:25

Wednesday, October 14, 2009

Clean and Jerk, Double Unders

Yesterday
Clean and Jerk
100x1x4

As many double unders as possible in 10 minutes
403
This was inspired from OPT's challenge. It was tough, Dani beat me, I am going to do it again soon and get 450.
Today
Pressed with a client during a personal training session. Numbers were pathetic...need to start pressing more again.

Sunday, October 11, 2009

Snatch

Quick Snatch WOD pre-Saturdays Free workout
After a poor warm-up missing 70kg three times and 75kg once I found my groove
75kg x 1 x 4

This weekend has been busy, phase two of the garage insulation is going down. I should have it all complete and warm for Monday's evening classes.

Gotta focus on training harder....Competition is November 21st.

Thursday, October 8, 2009

Two Days of WODs

Yesterday
Back Squat
112.5kg x 5
120kg x 5
130kg x 3
139kg x 1
145kg miss - lost it in the bottom
145kg miss - same
Metcon/Practicing my push-ups
21-15-9
Box Jump
Push-ups
2:12
Today
Split Jerk
85kgx1
90x1
95x1
100x1
105 miss (sloppy technique) - Strong enough....need more prac.
Ben's Metcon
2 rounds
30 KB swings 1.5 pood
20 Wall ball 20lbs
10 Pull-ups
250m Row
6:57

Monday, October 5, 2009

Snatch and Deadlift

Snatch
72.5kg x 1 x 4
Deadlift
150kg x 5
160x1
170x1
180x1
185x1

Just wanted to pull 400lbs today. 407 went up pretty easy. I think if I do a 1RM day I will PR, that makes me happy. Snatch felt really solid. 75kg next time.

Friday, October 2, 2009

Pat's Programming

It's nice when someone else makes up your workout. Pat and I had a good discussion about training via email. My training is going to be a lot different than his and vis versa just because of our lifestyles. Although, I took a page out of Pat's programming today.
Clean and Jerk 1x4 at a weight I knew I could make
95kg x 1 x 4
MetCon
3 rounds
20 KB Snatch's 1.5 pood
400M run
Rest 2:30
rd 1 2:07
rd 2 2:12
rd 3 2:17
I like the work rest ratio. It is a page out of OPT's book. I have been meaning to chat with him about this because he does it with his athletes often. He is a busy guy but next time I see him I will inquire about this.

I like the short 1 x 4. I think it may work for me. I also like the max effort days so I will continue those as well. Following anyones programming right now is not going to work for me (performance menu, main page etc.) I am having a hard time being a good employee, coach and athlete. I will focus on being a good employee so I don't lose my job and coach because it is what I love doing. As for being a great athlete, right now I am just going to have fun, pick stuff I want to do and try and focus on stuff I suck at.

Thursday, October 1, 2009

Late Postings

Yesterday
Clean and Press 1RM 60kg (pathetic...haven't been pressing much)
500m Row 1:24.2
Power Clean 3RM
90kg, 100kg x 2 (should have done 95kg)

Today
2RM Satch
72.5kg
missed 2nd rep of 75kg twice...very frustrating
3RM Front Squat
110kg x 3
115kg x 2 (252lbs..not far off my 1RM)
5 rounds
10 push-ups
10 toe to bar
6:19
Toes to bar crushed me....need to work on them...they are harder than knees to elbows in my opinion.