Chinook = Running

Clean and Jerk

40x1x5

60x1x2

75x1

90x1

100x1

105 x clean missed jerk

105 x 1

105 x 1 press out

105 x miss

Ben's Brutal Metcon

AMRAP 12 minutes

400m run

12 burpees

21 box jump 20inches

3 rounds + 400m run + 5 Burpees

Thanks Ben, I remember now how much I suck and hate running. Hopefully these Chinooks occur more often and I can get outside and run more.

Clean and Jerk / Max Fit USA

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.

Max Fit USA

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.

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.

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.

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)

4:18

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.

Clean and Jerk PR and Clean PR

Clean and Jerk Heavy single

90x1

95x1

100x1

105x1 (231lbs) PR

107.5 x Fail

107.5(237lbs) x Clean Failed on Jerk PR Clean

That last clean was the hardest clean I have ever done. It was slow out of the bottom and sloppy. I could have jerked it if I didn't have such a tough clean. 105 went up easy in the jerk. My competition is the 21st of November. I want to hit a 85kg Snatch and 110 Clean and Jerk. I need to buckle down and train harder.

MetCon

AMRAP in 10 minutes

5 Med Ball Cleans

10 Pistols

15 Double unders

8 rounds plus 2 pistols

Snatch and Clena and Jerk PR's

Today I cam and did heavy singles. I PR'd my Snatch at 77.5kg (171lbs) and missed 80kg. I blame my miss on a nurse he came and interrupted my workout to do a checkup for a life insurance policy I am buying. She took my blood pressure after my Snatch PR and it was still really good, 112/80 I think??

My Clean and Jerk session started when she was done with me and had taken some blood. I lifted 100kg (220lbs) overhead which was a PR for the jerk but I have cleaned 107kg before. On my 105 attempt I missed the clean 3 times...I was not happy. I think I can put it overhead but I will have to work on things more. Not bad for my lack of committment.

Metcon After

3 rounds

15 Pull-ups

10 Box Jump 36 inches

4:01

I will address the Barbell Cert comments this weekend...I do need to get some sleep. Thanks to all who read my blog and comment...I wish I had some time to get into this debate but it will have to wait until this weekend.

Clean and Jerk PR

(Ben jumping and Murph holding the flag pole - pretty impressive)

Today I hit a quick PR with Ben at the 4 Horsemen Facility.

97.7kg (215lbs)

107kg - missed the jerk (235lbs)

MetCon

400m Run

21-15-9

Burpees

Wall Ball 20lbs

400m Run

9:11 - too much gluten in the last 3 days.

O-Lifts with my Old Man

90 kg (198lbs) and 95 kg miss - BW is currently 82kg (180lbs)

So I had a great session of O-Lifting with my Dad. He found all of my major errors. I have a lot of technique work to do...but the next time I max out my Clean and Jerk I will put 100kg overhead. You can see in the video I could have put up 95kg but my jerk technique is terrible and I chickened out. When I get enough cash I am buying and Eleiko bar...they are fantastic and the difference between a normal bar is day and night.