Warm Up:
My usual warmup…
Inside-
Jump Rope
OH Rolls to V-Sits
Dislocates
Samson Stretch
Calf Stretch
Out in the cold-
Leg Swings
3 rounds of:
65 lb OH Squats x 12
Parallete Push Ups x 12
P. Snatch + OH Squat + Snatch:
95x1x2
105x1
115x1
Snatch:
125x1
135x1x3
Clean & Jerk:
135x1+2+5 F.S
155x1+2
165x1
185x1x3
Sandbag Cleans and Swings:
80lb Sandbag and 44lb kb
8:39
Comments:
Snatches are feeling good. Cleans are ugly and I keep landing on my toes. I think I’m pulling too early and not keeping a good back angle and pulling the bar in after the knee. The first pull bothers my shoulder w/ any weight over 155 lbs, which may turn into a rather large problem.
Comments:
Snatches were ok. Still kind of hesitate if I catch higher, instead of falling ass to grass smoothly.
Cleans were ugly, then better when I reminded myself I had to actually pull on them hard. I was kinda being a pussy before thinking I can lift this and expecting it to jump onto my shoulders w/o having to pull pretty hard on it.
Debating ordering a pizza or not. I’m about 177 in the am, and its been about 4 weeks since my last 100% cheat meal. I’ve had clean type refeeds w/ steak and sweet potatoes and such, but no crap. I should save it for next week because we will probably test maxes on Saturday and its the end of the first 4 week oly cycle and on to a 4 week strength cycle.
I got a nasty calf cramp to running up the stairs after my workout and that is all.
[u] 2/1/09 Sunday: Bulgarian Cycle 1 Week 3 Day 7 [/u]
Performance Menu:
Rest
Recovery:
Foam Roll
15 min Jump Rope
Static Stretch
Comments:
Can’t believe I’ve been doing this for 3 weeks, goes by fast.
I’m going to experiment w/ a new starting position this week, putting the bar a little closer to my toes than shins. I’m hoping this will help me keep maintain a constant back angle, instead of having to change it to navigate the knees which I’m not really ready for.
I hope this will help clean up my form especially on my cleans, which have gotten worse these past couple weeks.
[u] 2/2/09 Monday: Bulgarian Cycle 1 Week 4 Day 1 [/u]
Performance Menu:
* Muscle snatch - heavy single
* Snatch - 80% x 1 x 3
* Clean & jerk - 80% x 1 x 3
* Front squat - 90% x 1
* Weighted GHD sit-ups - 3 x 10
Warm Up:
Usual…
Muscle Snatch:
65x3 from hang
95x1+2 from hang
115x1
…
150x1 or 160x1
These got all fucked up. I either got up to 150x1 or 160x1. Either way they felt good.If it got 160, I better snatch 180 on Saturday.
Snatch:
95x3
115x3
125x2
135x1
145x1x3 + 1 on toes + 1 miss forward
Clean and Jerk:
135x1+2
155x3
165x2
175x1
185x1x3
Front Squat:
185x5
225x5
245x2
255x1
Sit Ups:
45x3x10
Comments:
Muscle Snatches felt really good. Tried new pulling position, and I could feel my hamstring/ass a little tighter pulling and I could get a little more out of it.
Snatches were off and on, but 145 feels pretty light, and cleans showed some improvement.
I ripped the ass out of my 4th pair of work pants in about a month today too. My last leg pic wasn’t very good, so here is an update. I’ll post a full set of update pics when I’m back down to about 175, which should be a couple weeks.
This is a little under a years worth of squats, about 6 months real progress including the 20 reppers for about 4 weeks.
Not wide, but they have some front to back width, and I need to put some mass on my calves.
[u] 2/3/09 Tuesday: Bulgarian Cycle 1 Week 4 Day 2 [/u]
Performance Menu:
* Snatch - 85% x 1 x 2
* Clean & jerk - 85% x 1 x 2
15-10-5 reps for time of:
Kipping pull-ups
Box jumps
Warm Up:
Usual
P. Snatch + OH Squat + Snatch:
95x1x2
115x1x2
125x1x2
Snatch:
135x1x2
140x1x2
145x1x2 + 1 ugly
Really worked form. I’m getting smoother on the deep catches w/o any or a smoother stutter if I catch high. Some of these I almost lost backwards and I had to take some steps backwards on the recovery, which is rare
Clean and Jerk:
135x1+2
155x1+2
175x2
185x1x2
195x1x2
Better on these today too.
Metcon:
3:24 (Subbed Tuck Squat Jumps for Box Jumps)
Comments:
I was dragging ass and feeling pretty down before I got out there. I feel much better now and had a pretty good session.
Tuck squat jumps and kipping pull ups makes for a pretty brutal little metcon too. After these next 2 cycles, I’m going to switch over and maybe work a little more on my conditioning.
Comments:
Much better today, especially on cleans. Went a little heavier to work on the form issues. My power clean is 5 lbs less than my full clean and jerk right now, so I think technique is my biggest issue. Need to work on jerk dip and drive timing too, because some feel weightless and some I have to press out a little.
[u] 12/5/09 Thursday: Bulgarian Cycle 1 Week 4 Day 4 [/u]
Performance Menu:
* Snatch - 70% x 1 x 4
* Clean & jerk - 70% x 1 x 4
* Light ab work of choice
Comments:
Skipping/Taking an extra rest day. Saturday is the end of this 4 week cycle, and max day. I want at least a 175/180 snatch and a 235/245 clean and jerk.
[u] 2/8/09 Sunday: Bulgarian Cycle 1 Week 4 Day 7 [/u]
Performance Menu:
Rest
END OF 4 WEEK OLYMPIC BLOCK START OF 4 WEEK STRENGTH BLOCK
Recovery:
10 snatches per arm
10 1 arm swings per arm
for 20 minutes
Foam Roll
KB Arm Bar + Sleeper Stretch
Static Stretch
Comments:
Went into work last night and this morning to finish presentation slides, stopped at the grocery store on the way home, cooked a bunch of food, and started doing some kb stuff while my food for the week was cooking. It turned into a full blown recovery session, and it is only a little after 6:00 PM, so it has been a pretty productive week.
Next week starts a 4 week strength block, w/ basic compound lifts and some oly technique stuff.
Performance Menu:
* Back squat - 83% x 3 x 5
* Snatch deadlift - 110% (of snatch) x 3 x 3
* Push press - 80% x 5 x 5
3 sets of:
A. Chin-ups x max
B. Weighted GHD sit-ups x 10
Warm Up:
Usual…
Back Squat:
135x5
185x5
225x5
255x3
270x3x5
Working on high bar, going to start pushing these a bit more as I was a bit too comfortable.
Snatch Grip DL:
135x8
155x5
185x3x4
More snatch pull w/o a shrug, working on form. Felt something pop in my left thumb but worked through it in the hook grip. Hook grip never bother me before today.
Heavy single only to figure out a working %. Rushed through working up and I think I can get 200.
Chins + SitUps:
15+15,12+15,10+3
Comments:
Have to give a 45 min presentation at work tomorrow. I didn’t mind giving presentations at school, but I rehearsed them to the point of pretty close memorization. Not doing that this time, and winging it because it is not for a client but these lunch things where we teach our coworkers somethign while they gorge themselves on free pizza and coke. In other words, I don’t really give too big of a shit how it goes, but I wouldn’t mine being semi-impressive.
I ripped a strap off my dowins the other day and my shoulder is feeling pretty fucked, so I’m going to figure out what to do about it this week. My credit card also had some fradulent activity last week, but it got cancelled before I had to pay anything. Sucks, but 'tis life.
3 rounds for time of:
10 sandbag power clean + push press - 50% BW
15 kipping pull-ups
Warm Up:
Usual…
Long Pulls:
65xsome
95xsome + some front squats
3 Pos. Clean:
95x1x3
115x1x2
140x1x4
Really worked on drilling form. Cut rest periods and worked up a good sweat.
P. Jerk + Jerk:
135x1+2x3 (one power jerk and jerk to both sides)
150x1+2
160x1x4
Sandbag Cleans and P. Press + Kipping PU:
8:04 + 1st Round of Cleans as I forgot to Start Clock
Comments:
Warm out there today, close to 60 degrees and humid. The floor was sweating and it made for some treacherous jerks, but the weight was light.
Good recovery workout and nothing too hard. Tomorrow is heavy single on front squat and jerk, w/ some snatch pulls and a mini metcon, which sounds pretty brutal to be honest. Looking forward to seeing what I can jerk from the rack.
Metcon:
Subbed 20 kb swings/10 ktes x 5 rnds…
7:45
Comments:
I got a phone call late last night when I was just about to fall asleep and received news that a good friend’s dad passed away. I couldn’t really fall asleep after that and I was pretty much just going through the motions this workout. I’m pretty surprised I got this through it w/o quitting.
I’m going back to Cleveland tomorrow night for the wake friday and funeral on saturday. I will be try to do as close to the performance menu programming as I can w/o bumpers or my gym on Friday and Saturday.
I might check out Crossfit Cleveland just to get some work in Saturday.
2/13/09 Friday
…Was going to a workout but my shoulder feels pretty bad. I’m going to use this weekend as a full blown deload from lifting and resume the normal routine on Monday.
…Ate a bunch of shit last night and this morning, and am reigning it in now.
Cardio:
Air Dyne: 30-45 minutes w/ some intervals
[Edit: Actually I had McDonald’s for the first time in like 6 months instead of doing intervals on the bike. Then it took me about 6 hours to watch Casino Royale because I kept falling asleep. It was a pretty great day in retrospect.]
