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.
02 January 2011
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.
29 December 2010
Wednesday 29 December 2010
Conditioning: Complete two rounds of: row 500 meters, 25 burpees.
Time was 7.37. Completed at WNYD gym. Tried to keep pace around 1.50 on the first round and 2.00 on the second round. Burpees were done with a lateral jump at the top. Most of my time was lost on the second round of burpees. I tried to keep steady, but my pace really slowed.
Olympic (drilling): After a long warm-up, I completed three rounds of 10 pass-throughs/10 sotts press/10 overhead squats with PVC. Then, I began drilling with the bar, working through muscle snatch, snatch-grip push press, and overhead squat. I eventually worked up to 75# and was doing multiple reps of power snatch and overhead squats. Emphasis was on keeping the elbows high and outside. Finished up with 21 reps of overhead squat at 75#. All in all, a great session. Looking forward to this Saturday's practice meet. We'll be working up to our second attempts, which, for me, should be 62.5kg on snatch, and 90kg on clean & jerk.
Time was 7.37. Completed at WNYD gym. Tried to keep pace around 1.50 on the first round and 2.00 on the second round. Burpees were done with a lateral jump at the top. Most of my time was lost on the second round of burpees. I tried to keep steady, but my pace really slowed.
Olympic (drilling): After a long warm-up, I completed three rounds of 10 pass-throughs/10 sotts press/10 overhead squats with PVC. Then, I began drilling with the bar, working through muscle snatch, snatch-grip push press, and overhead squat. I eventually worked up to 75# and was doing multiple reps of power snatch and overhead squats. Emphasis was on keeping the elbows high and outside. Finished up with 21 reps of overhead squat at 75#. All in all, a great session. Looking forward to this Saturday's practice meet. We'll be working up to our second attempts, which, for me, should be 62.5kg on snatch, and 90kg on clean & jerk.
28 December 2010
Tuesday 28 December 2010
CFDC
Warm-up: 2 rounds of: inchworms, 20 squats, spider crawls, 10 push-ups, gorilla walk, 10 sit-ups, Samson stretch, scorpions.
Strength: 8 rounds of 3 power cleans/2 jerks
Did sets of 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 85kg(f). Didn't attempt an eighth set after failing on the seventh. Pretty amazing that 85kg was my pr only a few weeks ago, and now I'm able to handle it for reps.
Conditioning: 7 minute AMRAP: 7 burpees, 14 KBS, 21 sit-ups
Completed 4 rounds plus 4 burpees. Used 20kg KB and unanchored Abmat sit-ups. Had to break up the last rounds of sit-ups, but that was it. Five rounds would have been nice, but I don't know where the time would have been made up -- possibly burpees and transition time?
Warm-up: 2 rounds of: inchworms, 20 squats, spider crawls, 10 push-ups, gorilla walk, 10 sit-ups, Samson stretch, scorpions.
Strength: 8 rounds of 3 power cleans/2 jerks
Did sets of 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 85kg(f). Didn't attempt an eighth set after failing on the seventh. Pretty amazing that 85kg was my pr only a few weeks ago, and now I'm able to handle it for reps.
Conditioning: 7 minute AMRAP: 7 burpees, 14 KBS, 21 sit-ups
Completed 4 rounds plus 4 burpees. Used 20kg KB and unanchored Abmat sit-ups. Had to break up the last rounds of sit-ups, but that was it. Five rounds would have been nice, but I don't know where the time would have been made up -- possibly burpees and transition time?
Monday 27 December 2010
Rest day
Time to begin three weeks of the most intensive training of my life. Plan is to go crazy for the next three weeks (with a slight taper for the Baltimore Open) and then taper for a week before Charlottesville. This week will consist of: CFDC on Tuesday; conditioning and Olympic drilling on Wednesday; CFDC on Thursday; skill/mobility (yoga) on Friday; Olympic drilling and conditioning (with running) on Saturday; and CFDC and running on Sunday. It will be important to get proper rest and eat proper foods. The time is now . . . no regets.
Time to begin three weeks of the most intensive training of my life. Plan is to go crazy for the next three weeks (with a slight taper for the Baltimore Open) and then taper for a week before Charlottesville. This week will consist of: CFDC on Tuesday; conditioning and Olympic drilling on Wednesday; CFDC on Thursday; skill/mobility (yoga) on Friday; Olympic drilling and conditioning (with running) on Saturday; and CFDC and running on Sunday. It will be important to get proper rest and eat proper foods. The time is now . . . no regets.
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