Power Clean to max double
195
205, form was shit though, this always happens after deadlifting
155x5 easy, better footwork and pull under
Various Jerk Practice
135x10 Power Jerk
145x5 Power, Left foot forward, right foot forward, left, right
155x5 same feet
Really felt like this cleaned up a lot of my difficulties in the jerk. When in doubt, go light and practice, practice, practice!
Weighted Pull-up Randomness
35x3 to chest
70x3 to Adam's Apple
BWx12 deadhang to chest
then:
Rowing
warm-up
500 meters in 1:40 on damper 10
TABATA row
Distance: 1036, but I did 9 intervals accidentily. Waaaaaaaaaaayyyyy off PR, even for 8 intervals. Damper was set on 10.
Notes: Had zero energy for the rows, definitely feeling drained from all of the lifting. Going to make tomorrow a conditioning day.
Tuesday, November 30, 2010
Monday, November 29, 2010
Monday, November 29th, 2010
Deadlift work to a heavy single then 1x5
365 for super fast and easy single
350x5 and all overhand no hook grip baby! Bouldering is making my grip ridiculous.
Press 3x5
130 Went as planned
Hang Power Snatch 5x3...which turned into 3x3
130 Used the shittiest of shitty shit bars. Going to 135 next week for 5x3s, the weight felt fine today.
Ghd Sit-up
BW x30x2
10#x15+ 1 minute plank
Notes: EZ strength day. Deadlifting went very well considering it's been like 2 weeks. Felt rested and relaxed.
365 for super fast and easy single
350x5 and all overhand no hook grip baby! Bouldering is making my grip ridiculous.
Press 3x5
130 Went as planned
Hang Power Snatch 5x3...which turned into 3x3
130 Used the shittiest of shitty shit bars. Going to 135 next week for 5x3s, the weight felt fine today.
Ghd Sit-up
BW x30x2
10#x15+ 1 minute plank
Notes: EZ strength day. Deadlifting went very well considering it's been like 2 weeks. Felt rested and relaxed.
Sunday, November 28, 2010
Saturday, November 27th, 2010
Super late night mid-long run in full sweats, gloves, and hat. Lots of arduous uphill stuff, with intermittent sprintst.
then went to Bar and wanted to do 3x3 bar muscle-ups.
Max Bar Muscle-ups
2, warm-up and testing mechanics
5 PR
4
1, just to make it to 12 and top it off
super strict Toes 2 Bar 1x8
then:
10 minutes of handstand practice
Notes: Was getting a little arched, so after a 20-30 second hold I did a 30 second hold against the wall face postitioned toward the wall. Then did 30 seconds of hollow rocks.
then went to Bar and wanted to do 3x3 bar muscle-ups.
Max Bar Muscle-ups
2, warm-up and testing mechanics
5 PR
4
1, just to make it to 12 and top it off
super strict Toes 2 Bar 1x8
then:
10 minutes of handstand practice
Notes: Was getting a little arched, so after a 20-30 second hold I did a 30 second hold against the wall face postitioned toward the wall. Then did 30 seconds of hollow rocks.
Saturday, November 27, 2010
Friday, Novemeber 26th, 2010
Some ab mat sit-ups and couple of handstand holds. Pretty much a rest day
Thursday, November 25, 2010
Thursday, November 25th, 2010
20+ second handstand
Ran up big long hill.
10 dead hang C2B pull-ups
run a hard 400 meters
Kipping C2B pull-ups 3x15 rest 2 minutes between each set
2 Bar muscle-ups
Ran up big long hill.
10 dead hang C2B pull-ups
run a hard 400 meters
Kipping C2B pull-ups 3x15 rest 2 minutes between each set
2 Bar muscle-ups
Wednesday, November 24, 2010
Wednesay, November 24th, 2010
5x Super strict skin the cats (as slow as possible)
5x L-hang to invert back to L-hang (as slow as possible)
2x16 ring dips
5 minutes of gymnastic warm-up
5x frog headstand
5x straddle headstand
5x pike headstand
then:
20 minutes of handstand practice
Notes: First 10 minutes I was trying to get back technique and re-orient myself to being inverted. The next 5 minutes I did 2 hold attempts per minute, which gave me enough frequency to to do tiny holds and adapt to my own body weight to the point where I felt light. The last 5 minutes I did one attempt per minute. Required a ton of focus and I was able to keep holds of 10 seconds or more, except for the 2nd last attempt. The last attemept I held for 30+ seconds. Felt extremely calm and at ease inverted and held the hollow position really well.
5x L-hang to invert back to L-hang (as slow as possible)
2x16 ring dips
5 minutes of gymnastic warm-up
5x frog headstand
5x straddle headstand
5x pike headstand
then:
20 minutes of handstand practice
Notes: First 10 minutes I was trying to get back technique and re-orient myself to being inverted. The next 5 minutes I did 2 hold attempts per minute, which gave me enough frequency to to do tiny holds and adapt to my own body weight to the point where I felt light. The last 5 minutes I did one attempt per minute. Required a ton of focus and I was able to keep holds of 10 seconds or more, except for the 2nd last attempt. The last attemept I held for 30+ seconds. Felt extremely calm and at ease inverted and held the hollow position really well.
Tuesday, November 23rd, 2010
Press 5s
110x5
130x5
150x2, could tell from the start that I wouldn't be able to get 5
140x4f,
Alright I need to re-adjust my numbers for this cycle. I took 2 weeks off and shitty diet + inconsistent rest+ lack of a consistent schedule have killed my pressing strength. Going to do a couple of straight sets of 3x5s for the next 2 weeks and see if that brings me back on track.
Power Snatch + Hang Power Snatch work up to near max
125
135
140
I told myself if I was feeling good I would try 155, the big Reds, for a single. I had the right mind set, but it was too much for the day and I just couldn't get underneath it. Did a set of 5 Hang pulls with it right after I failed. It will come soon enough.
Clean and jerk 5x1
155, jerk still sucks, but was better when I got my head fully through
Weighted Pull-up 3x9 (Pronated, Supinated, Pronated)
35# first 7 to chest
35# all 9 to chest
35# first 4 to chest
Weighted Toes To Bar 3x5
7.5#x6
10#
12.5#
110x5
130x5
150x2, could tell from the start that I wouldn't be able to get 5
140x4f,
Alright I need to re-adjust my numbers for this cycle. I took 2 weeks off and shitty diet + inconsistent rest+ lack of a consistent schedule have killed my pressing strength. Going to do a couple of straight sets of 3x5s for the next 2 weeks and see if that brings me back on track.
Power Snatch + Hang Power Snatch work up to near max
125
135
140
I told myself if I was feeling good I would try 155, the big Reds, for a single. I had the right mind set, but it was too much for the day and I just couldn't get underneath it. Did a set of 5 Hang pulls with it right after I failed. It will come soon enough.
Clean and jerk 5x1
155, jerk still sucks, but was better when I got my head fully through
Weighted Pull-up 3x9 (Pronated, Supinated, Pronated)
35# first 7 to chest
35# all 9 to chest
35# first 4 to chest
Weighted Toes To Bar 3x5
7.5#x6
10#
12.5#
Monday, November 22nd, 2010
2x15 ring dips
1x15 inverted pulls
150 abmat sit-ups+ 20 abwheel roll-outs
50 abmat sit-ups+ 1 minute plank
1:30 side plank each side
1x15 inverted pulls
150 abmat sit-ups+ 20 abwheel roll-outs
50 abmat sit-ups+ 1 minute plank
1:30 side plank each side
Sunday, November 21st, 2010
5 minutes of handstand practice
3x20 bar dips
100 abmat situps+ 2minute plank+ 20 ab wheel rollouts
2x25 windmill deadlifts with old home bar
3x20 bar dips
100 abmat situps+ 2minute plank+ 20 ab wheel rollouts
2x25 windmill deadlifts with old home bar
Saturday, November, 20th, 2010
15 Toes To Bar
400 meter run
15 Chest to Bar Pull-ups
400 meter run
12 T2B
400 meter run
12 C2B
400 meter run
9 T2B
400 meter run
9 C2B
Untimed, but all unbroken. 4 Days and only 2 cigarettes, helped made the runs much easier
400 meter run
15 Chest to Bar Pull-ups
400 meter run
12 T2B
400 meter run
12 C2B
400 meter run
9 T2B
400 meter run
9 C2B
Untimed, but all unbroken. 4 Days and only 2 cigarettes, helped made the runs much easier
Friday, Novemeber 19th, 2010
3 hours of bouldering
Made it down to the last move of the blue 0+. Made headway on 2 more routes. Still suck and couldn't get the dyno. Fun stuff
Made it down to the last move of the blue 0+. Made headway on 2 more routes. Still suck and couldn't get the dyno. Fun stuff
Thursday, November 18th, 2010
Crap load of DU practice
then:
20 DUs
sprint down and up hill at home
500 single unders
sprint down and up hill at home
500 single unders(rope snapped at 200 something)
sprint down and up hill at home
rest a couple of minutes
then:
1 more sprint down and up hill at home for shits and giggles
then:
20 DUs
sprint down and up hill at home
500 single unders
sprint down and up hill at home
500 single unders(rope snapped at 200 something)
sprint down and up hill at home
rest a couple of minutes
then:
1 more sprint down and up hill at home for shits and giggles
Wednesday, November 17th, 2010
Deadlift 1x5
345
Used straps for the first 3 because I couldn't tape my thumbs, then said fuck it because they were getting annoying. Shot the hips up on 3 of them, so there was some rounding.
Weighted Pull-up (pronated then supinated)
50#x2x7
345
Used straps for the first 3 because I couldn't tape my thumbs, then said fuck it because they were getting annoying. Shot the hips up on 3 of them, so there was some rounding.
Weighted Pull-up (pronated then supinated)
50#x2x7
Tuesday, November 16, 2010
Tuesday, November 16th, 2010
Warm-up
Easy 500 meter row in 1:41
Hang Power Clean + Below Knee Power Clean+ Power Clean
165
185
195
200 f, from the floor. Took a 30 second rest and the bar flew so high up it nearly hit me in the chin
Hang Power Snatch 5x3
125 for all 3 sets
3x8 DB press
45# Dumbbells
Using DBs to deload
AMRAP in one minute weighted pull-ups with 25#DB between legs
Reps:15 and the first 8 were C2B
then:
2.4ish mile run
time: approximately 18 minutes. Sloooooooow, but my pacing and form was the best it's been in a while and it was kind of grueling since I haven't been running that much and this is pathetically the farthest I've gone in a while
Easy 500 meter row in 1:41
Hang Power Clean + Below Knee Power Clean+ Power Clean
165
185
195
200 f, from the floor. Took a 30 second rest and the bar flew so high up it nearly hit me in the chin
Hang Power Snatch 5x3
125 for all 3 sets
3x8 DB press
45# Dumbbells
Using DBs to deload
AMRAP in one minute weighted pull-ups with 25#DB between legs
Reps:15 and the first 8 were C2B
then:
2.4ish mile run
time: approximately 18 minutes. Sloooooooow, but my pacing and form was the best it's been in a while and it was kind of grueling since I haven't been running that much and this is pathetically the farthest I've gone in a while
Monday, November 15th, 2010
HSPU 3 sets with 3 minute rest
6
6
4+1+1
2x 20 push-ups on fist 30 second rest between sets
5:30 minute handstand work
Some good holds, but shoulders felt weak and drained
2x20 bar dip
30 second L-Sit
6
6
4+1+1
2x 20 push-ups on fist 30 second rest between sets
5:30 minute handstand work
Some good holds, but shoulders felt weak and drained
2x20 bar dip
30 second L-Sit
Saturday, November 13th, 2010
15 strict neutral grip c2B pull-ups
5 L-Hang Toes to Bar
12 strict neutral grip c2B pull-ups
10 Toes to Bar
10 strict neutral grip c2B pull-ups
5 L-Hang Toes to Bar
12 strict neutral grip c2B pull-ups
10 Toes to Bar
10 strict neutral grip c2B pull-ups
Monday, November 15, 2010
Thursday, November 11, 2010
Wednesday, November 10th, 2010
warm-up
800+meter run
Hang Power Snatch+ Below Knee Power Snatch+ Power Snatch
(warm-up was 95 from floor, below knee, hang, tall, 2 power snatch balance, tall, hang, below knee, and floor)
125
135 f, from the floor
135 PR for reps
Behind the Neck Jerk to max
165
185
205x1 and EASY
225f, not enough drive
225f, HAD IT, but it came just a bit too forward in the recovery
225f, bad timing
So frustrating, sooo close, but will get it very soon
Jerk Supports 1x3
225
Toes To Bar
10# weighted 2x5
BW 1x10
Supersetted with 2x10 hammer curlz with 40# DBs
then:
15-12-10
Ghd sit-up+ Back Extention
then:
1x15 C2B Pull-ups
800+meter run
Hang Power Snatch+ Below Knee Power Snatch+ Power Snatch
(warm-up was 95 from floor, below knee, hang, tall, 2 power snatch balance, tall, hang, below knee, and floor)
125
135 f, from the floor
135 PR for reps
Behind the Neck Jerk to max
165
185
205x1 and EASY
225f, not enough drive
225f, HAD IT, but it came just a bit too forward in the recovery
225f, bad timing
So frustrating, sooo close, but will get it very soon
Jerk Supports 1x3
225
Toes To Bar
10# weighted 2x5
BW 1x10
Supersetted with 2x10 hammer curlz with 40# DBs
then:
15-12-10
Ghd sit-up+ Back Extention
then:
1x15 C2B Pull-ups
Tuesday, November 9, 2010
Tuesday, November 9th, 2010
Warm-up
1,000 meter row
time: 3:12, surprisingly fast especially since I didn't mean to do it, was just kind of pissed and had a rough day. Damper was set on 10
Power Clean and Jerk 3x3
175 fail, jerk on third
170
180 that's more like it
Not getting the bar back enough on the jerk to keep active shoulder
3x5 weighted lunge with 1 to 2 minute rest in between
135 for all sets
then:
Double under practice
1,000 meter row
time: 3:12, surprisingly fast especially since I didn't mean to do it, was just kind of pissed and had a rough day. Damper was set on 10
Power Clean and Jerk 3x3
175 fail, jerk on third
170
180 that's more like it
Not getting the bar back enough on the jerk to keep active shoulder
3x5 weighted lunge with 1 to 2 minute rest in between
135 for all sets
then:
Double under practice
Monday, November 8, 2010
Monday, November 8th, 2010
Bench Press 1s
185x5
205x3
225x2, Wanted 3 but was using the world's shitiest bar. Short, fat, and rotates way too much
Deadlift
335x5, hook grip is killing my thumbs. Need to start taping them.
Weighted Pull-ups (warm-up 5 dead hang to nipple height)
40# pronatedx8
40# supinatedx8
35# pronatedx6+2
then:
2 mile run+ 2 minute plank
Getting that consistent forward lean back and my cadence is getting better. Better concentration today.
185x5
205x3
225x2, Wanted 3 but was using the world's shitiest bar. Short, fat, and rotates way too much
Deadlift
335x5, hook grip is killing my thumbs. Need to start taping them.
Weighted Pull-ups (warm-up 5 dead hang to nipple height)
40# pronatedx8
40# supinatedx8
35# pronatedx6+2
then:
2 mile run+ 2 minute plank
Getting that consistent forward lean back and my cadence is getting better. Better concentration today.
Saturday, November 6, 2010
Saturday, November 6th, 2010
Gymnastic Class at CFCC
Worked on:
headstand
headstand press (where you start with your feet wide and then bring them and your hips up and the close your legs at the top)
headstand pike press 3x3
handstand press against the wall
Lots of cartwheels
Great improvements in my hollow stability and overall tightness!
then many hours later:
Hanstand Push-ups against wall 5x5 (rest 3 minutes between sets)PR for sets and consistency!
Worked on:
headstand
headstand press (where you start with your feet wide and then bring them and your hips up and the close your legs at the top)
headstand pike press 3x3
handstand press against the wall
Lots of cartwheels
Great improvements in my hollow stability and overall tightness!
then many hours later:
Hanstand Push-ups against wall 5x5 (rest 3 minutes between sets)PR for sets and consistency!
Friday, November 5th, 2010
Double Under Practice. Hit a PR of 10 consecutive! They're getting easier and easier!
then:
2 hours of bouldering. First time climbing in a while, did some 0+ and 1+. It was a blast!
then:
2 hours of bouldering. First time climbing in a while, did some 0+ and 1+. It was a blast!
Friday, November 5, 2010
Thursday, November 4th, 2010
Press 5,3,1
120x5
140x3
155x2 PR
Happy about this especially since the warm-up sets felt week and slow
Hang Power Snatch 5x3
120 for all 3 sets and EASY
then:
5x each side Windmill deadlift with 40# overhead and 70# deadlift
12x C2B pull-ups
10x 70# side bend each side
12X C2B PUs
5x each arm and 70# single arm cleand and jerk
12x C2B PUs
Untimed
then:
15 minutes of a mix of running then rowing
Just getting some air in the lungs
120x5
140x3
155x2 PR
Happy about this especially since the warm-up sets felt week and slow
Hang Power Snatch 5x3
120 for all 3 sets and EASY
then:
5x each side Windmill deadlift with 40# overhead and 70# deadlift
12x C2B pull-ups
10x 70# side bend each side
12X C2B PUs
5x each arm and 70# single arm cleand and jerk
12x C2B PUs
Untimed
then:
15 minutes of a mix of running then rowing
Just getting some air in the lungs
Wenesday, November 3rd, 2010
Rest Day
Did a couple of handstands and did around 100 push-ups on my fists in sets of 20 and in around 10 minutes.
Did a couple of handstands and did around 100 push-ups on my fists in sets of 20 and in around 10 minutes.
Wednesday, November 3, 2010
Tuesday, November 2nd, 2010
Bench Press 3's
175x3
200x3 (was supposed to do this for 5s, but ended up doing 195, so I switched it up)
215x4 PR
Power Snatch to Max, only 3 attempts
140
145 PR tie for power
150 PR...NICE!
then:
AMRAP 40lbs weighted pull-ups in one minute with pronated grip
Reps:12
then:
3 rounds of
20 GHD sit-ups
10 super strict Toes 2 bar
10 Double Unders
5 back and forth 10 yard sprints (10 yards one way, turn 10 back is one rep)
Note: Done untimed. Wanted to get some good core work, work on DUs, and work on my start and super short bursts speed. Hit 4 DUs in a row at one time other wise I would do single, then double, then single, then double and so on.
175x3
200x3 (was supposed to do this for 5s, but ended up doing 195, so I switched it up)
215x4 PR
Power Snatch to Max, only 3 attempts
140
145 PR tie for power
150 PR...NICE!
then:
AMRAP 40lbs weighted pull-ups in one minute with pronated grip
Reps:12
then:
3 rounds of
20 GHD sit-ups
10 super strict Toes 2 bar
10 Double Unders
5 back and forth 10 yard sprints (10 yards one way, turn 10 back is one rep)
Note: Done untimed. Wanted to get some good core work, work on DUs, and work on my start and super short bursts speed. Hit 4 DUs in a row at one time other wise I would do single, then double, then single, then double and so on.
Tuesday, November 2, 2010
Monday, November 1st, 2010
2x Power Snatch, 2x Below the Knee Power Snatch, 1x Hang Power snatch for 3 sets
115
120
125
Work up to max Power Clean
155x5
175x1
185x2
200x1
205x1
210 fx2, the first time I mifed it because I kicked the bar out front and the second attempt I didn't get the elbow around fast enough, but I'm definitely strong enough to get it.
Dumbbell step up on bench
1x10 each leg with 50#DBs
1x3 each leg with 75# DBs, wanted to do 5 each, but my grip was dead even with straps
1x7 each leg with 65# DBs
then:
1 mile run
Time: 7 and a couple of seconds
NOTE: All I wanted to do was run this in an easy sub 7, but I clearly over estimated my current lack of conditioning, further more I am so unbelieveably pissed that I missed my goal by a mere second or to. I CAN'T REMEMBER HOW MANY TIMES IN MY LIFE I HAVE FAILED BY ! SECOND, POINT, OR VOTE. ONE DAY I AM GOING TO GET BACK AT LIFE FOR THIS AND CROSS THOSE ROAD BLOCKS SUCCESS, BUT I IMAGINE IT WILL TAKE SOME UNGODLY WILL POWER AND HURT UNBELIEVABLY BAD......I DON'T CARE I'M GOING TO GET IT!
115
120
125
Work up to max Power Clean
155x5
175x1
185x2
200x1
205x1
210 fx2, the first time I mifed it because I kicked the bar out front and the second attempt I didn't get the elbow around fast enough, but I'm definitely strong enough to get it.
Dumbbell step up on bench
1x10 each leg with 50#DBs
1x3 each leg with 75# DBs, wanted to do 5 each, but my grip was dead even with straps
1x7 each leg with 65# DBs
then:
1 mile run
Time: 7 and a couple of seconds
NOTE: All I wanted to do was run this in an easy sub 7, but I clearly over estimated my current lack of conditioning, further more I am so unbelieveably pissed that I missed my goal by a mere second or to. I CAN'T REMEMBER HOW MANY TIMES IN MY LIFE I HAVE FAILED BY ! SECOND, POINT, OR VOTE. ONE DAY I AM GOING TO GET BACK AT LIFE FOR THIS AND CROSS THOSE ROAD BLOCKS SUCCESS, BUT I IMAGINE IT WILL TAKE SOME UNGODLY WILL POWER AND HURT UNBELIEVABLY BAD......I DON'T CARE I'M GOING TO GET IT!
Subscribe to:
Posts (Atom)