Conditioning: Row 500 meters, 30 push-ups, row 1K, 20 push-ups, row 1.5K, 10 push-ups.
The workout took me approx. 17 minutes to complete. I didn't feel like I pushed this workout to the maximum, but at least I got in some decent conditioning on the rower and some push-up practice. From here on out, all push-ups and burpees will be hands-release at the bottom. I'm quite disappointed in myself because this is the worst workout I've had since coming back from Atlanta. Quite frankly, I was exhausted from work and haven't had a full day off from exercise since last Monday. No more excuses -- Thursday must be a great workout that will get me back on track. Then, I'll rest Friday in preparation for the Baltimore Open.
05 January 2011
Tuesday 4 January 2011
CFDC
Warm-up: 3 rounds of: 20 squats, Samson stretch, 5 dive-bomber push-ups, and 5 rolling split; 3 rounds of 10 PVC pass-throughs, 10 snatch-grip down-and-ups, and 10 overhead squats.
Explosiveness training: 8 rounds of: 2 hang-power snatches, 4 seated box jumps plus 1 depth jump, and 6 clapping push-ups.
Worked at 50kg for my first four sets and then upped it to 55kg for the last three (didn't complete an eighth set). I believe our box was 30 inches, and I threw a 25# plate on top for the last few sets. Clapping push-ups were good.
Post-workout: Medicine ball sit-ups and a "17."
Great workout tonight, but I'm worrying about my conditioning. Strength and power are where I want them to be.
Warm-up: 3 rounds of: 20 squats, Samson stretch, 5 dive-bomber push-ups, and 5 rolling split; 3 rounds of 10 PVC pass-throughs, 10 snatch-grip down-and-ups, and 10 overhead squats.
Explosiveness training: 8 rounds of: 2 hang-power snatches, 4 seated box jumps plus 1 depth jump, and 6 clapping push-ups.
Worked at 50kg for my first four sets and then upped it to 55kg for the last three (didn't complete an eighth set). I believe our box was 30 inches, and I threw a 25# plate on top for the last few sets. Clapping push-ups were good.
Post-workout: Medicine ball sit-ups and a "17."
Great workout tonight, but I'm worrying about my conditioning. Strength and power are where I want them to be.
Monday 3 January 2011
Recovery: 20 minute row.
After bailing on my second workout on both Saturday and Sunday, I decided it was necessary to get some work in on Monday rather than take a complete rest day. I kept a somewhat comfortable pace. It was nice to move my body through some ranges of motion and to elevate my heart rate for a few minutes.
After bailing on my second workout on both Saturday and Sunday, I decided it was necessary to get some work in on Monday rather than take a complete rest day. I kept a somewhat comfortable pace. It was nice to move my body through some ranges of motion and to elevate my heart rate for a few minutes.
02 January 2011
Sunday 2 January 2011
CFDC
Warmup: 2 rounds of: inchworms, 20 squats, spider crawl, 20 push-ups; 3 rounds of Samson stretch, scorpion stretch, rolling split; and 3 rounds of 15 KBS (16kg) and 15 sit-ups.
Strength: Deadlift 10 x 2 (up to 90% of 1 RM)
140, 175, 210, 245, 280, 300, 315, 315, 315, 315
Used 350# as my 1 RM, which is the most I've ever deadlifted. Felt strong on all sets today. Focused on using the lats to pull the weight close to the body. I'd love to find out my true 1 RM, but I don't think it will happen before Charlottesville. My body was pretty taxed after this strength work.
Conditioning: 12 minute AMRAP (Partner relay): 15 pull-ups, 30 push-ups, 45 squats.
Completed two rounds plus pull-ups and 26 push-ups. I really struggled with the push-ups and ended up slowing my team down quite a bit. Basic pressing exercises (i.e., push-ups, burpees, dips, press, push-press) must become a point of emphasis in the last three weeks before competition.
Warmup: 2 rounds of: inchworms, 20 squats, spider crawl, 20 push-ups; 3 rounds of Samson stretch, scorpion stretch, rolling split; and 3 rounds of 15 KBS (16kg) and 15 sit-ups.
Strength: Deadlift 10 x 2 (up to 90% of 1 RM)
140, 175, 210, 245, 280, 300, 315, 315, 315, 315
Used 350# as my 1 RM, which is the most I've ever deadlifted. Felt strong on all sets today. Focused on using the lats to pull the weight close to the body. I'd love to find out my true 1 RM, but I don't think it will happen before Charlottesville. My body was pretty taxed after this strength work.
Conditioning: 12 minute AMRAP (Partner relay): 15 pull-ups, 30 push-ups, 45 squats.
Completed two rounds plus pull-ups and 26 push-ups. I really struggled with the push-ups and ended up slowing my team down quite a bit. Basic pressing exercises (i.e., push-ups, burpees, dips, press, push-press) must become a point of emphasis in the last three weeks before competition.
01 January 2011
Saturday 1 January 2011
Olympic lifting: Simulated meet
Opened with 60kg on snatch and it went up nicely. Then, I failed at 62.5kg because I pressed it out. A few minutes later, I tried it again and nailed it, albeit with a super-wide stance. Ideally, I'd like to hit 62.5kg on my second attempt next weekend so that I can attempt 65kg for a new pr.
Opened with 85 on clean & jerk and nailed it. Then, I attempted 90kg and was successful. The clean portion felt slow, however. I need to remember to drive through the heels, finish the extension, and whip the elbows around faster. I was gassed after the second attempt -- it would have been difficult to hit 92.5kg afterward.
I need to manage my warm-up lifts better. The jump between 50kg and 60kg was probably too much. Plus, I had a long wait between my final warm-up lift and my first attempt. Also, I felt rushed warming up for clean & jerk.
On Wednesday, I'll drill snatch and clean & jerk to practice pulling under the bar without widening my stance too much.
Opened with 60kg on snatch and it went up nicely. Then, I failed at 62.5kg because I pressed it out. A few minutes later, I tried it again and nailed it, albeit with a super-wide stance. Ideally, I'd like to hit 62.5kg on my second attempt next weekend so that I can attempt 65kg for a new pr.
Opened with 85 on clean & jerk and nailed it. Then, I attempted 90kg and was successful. The clean portion felt slow, however. I need to remember to drive through the heels, finish the extension, and whip the elbows around faster. I was gassed after the second attempt -- it would have been difficult to hit 92.5kg afterward.
I need to manage my warm-up lifts better. The jump between 50kg and 60kg was probably too much. Plus, I had a long wait between my final warm-up lift and my first attempt. Also, I felt rushed warming up for clean & jerk.
On Wednesday, I'll drill snatch and clean & jerk to practice pulling under the bar without widening my stance too much.
Friday 31 December 2010
Skill/mobility: Candlelight yoga at Tranquil Space Arlington with MC. Resting the legs for Saturday double-session of olympic lifting and conditioning.
30 December 2010
Thursday 30 December 2010
CFDC
Skill work: 5 minutes of jumping rope, muscle-up practice, and rope climbing.
Only got one muscle-up, and it happened once I switched to the higher rings. Biggest problems are maintaining the false grip and committing to the transition by driving my head through the rings.
Conditioning: 3 rounds of 1 minute row, rest, 1 minute box jumps (24 inch), rest, 1 minute thrusters (95#), rest.
25/24/15
23/21/15
22/20/15
Total score: 180
This workout was a total gasser. I'm satisfied with my rowing totals -- I was pulling pretty hard. Box jump totals should have been higher. There's no reason why I can't be incredible at box jumps. I'm a good jumper and there is no weight component. Thrusters were brutal, but they actually got easier as my hips and ankles opened up. I basically worked for 30 seconds, rested for 15, and then worked again for the last 15. Probably should have squeezed out a few more reps in the first two rounds, but thrusters are flat-out difficult. I'm content with today's effort. I wish I were making more progress on muscle-ups, but I haven't been putting in the time on them. Let's just hope they don't show up in Charlottesville.
Skill work: 5 minutes of jumping rope, muscle-up practice, and rope climbing.
Only got one muscle-up, and it happened once I switched to the higher rings. Biggest problems are maintaining the false grip and committing to the transition by driving my head through the rings.
Conditioning: 3 rounds of 1 minute row, rest, 1 minute box jumps (24 inch), rest, 1 minute thrusters (95#), rest.
25/24/15
23/21/15
22/20/15
Total score: 180
This workout was a total gasser. I'm satisfied with my rowing totals -- I was pulling pretty hard. Box jump totals should have been higher. There's no reason why I can't be incredible at box jumps. I'm a good jumper and there is no weight component. Thrusters were brutal, but they actually got easier as my hips and ankles opened up. I basically worked for 30 seconds, rested for 15, and then worked again for the last 15. Probably should have squeezed out a few more reps in the first two rounds, but thrusters are flat-out difficult. I'm content with today's effort. I wish I were making more progress on muscle-ups, but I haven't been putting in the time on them. Let's just hope they don't show up in Charlottesville.
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