3 hours in the gym

Another marathon Wednesday in which I did not manage my time well

Warmup workout:

20 double-unders
10 KB swings (1.5P)
20 double-unders
9 KB swings
...
20 double-unders
1 KB swing

11:10RX

I was able to get about half the double-under rounds as a single set, which is gratifying. At least one skill seems to have come together. I credit the new rope.

Workout workout:

High-hang snatch x 3: 75-75-75-80-85
Squat snatch x 1: 90 - 95 - 100 (PR)
High-hang clean x 3: 95-95-100-105-110
Squat clean & jerk: 115-125-135 (PR)

Jim and I have started doing triplets from the high hang on both the snatch and the clean. I'm REALLY liking these. They put all the focus on the final pull and the dive, which I find to be the hardest part. I've noticed that they present a temptation that must be avoided: using hip thrust to send the bar out in front of me and then diving under to catch it. I have to work hard to focus on pulling the bar UP with high elbows and not OUT.

Another side effect seems to be that it has introduced a jump forward in my snatch. Here's a video of me doing a full squat-snatch at 100#, something I never could have done 10 weeks ago. The video reveals a lot of problem, but the biggest one I see is the forward bar path and jumping WAY forward to catch it. Must fix that!



The cleans were OK - my back is still a bit sore and complained about the heavy weight, but I did at least GET a 135# squat clean, which (combined with the 95# snatch) was my goal for this cycle. My back was rounded all to hell on the recovery, though, so I'm not really counting it until I can get it prettier.

Finished up with some muscle-up practice, which was a miserable failure, and some stretching.

2010-03-31

Warmup workout:
5 rounds for time:
5 pushups
10 sit-ups
15 step-ups (right leg) to box or bumper stack
30 second wall-squat hold

21:07
2:51; 3:50; 3:19; 5:58; 5:07

The step-ups got really hard by the end - i had to move to a shorter stack of weights from the smaller of the boxes. otherwise i was just doing most of the work by jumping with my left leg.

Workout:
5 sets:
3 pullup negatives (5-count)
3 ring dip negatives (5-count)
3 minute rest between sets on the pullup/dips

Cooldown
3 x 10-count holds of :
hamstring stretch (each leg)
wall-quad stretch (each leg)
wall adductor stretch

Plus anything you feel needs it.

2010-03-30

Warmup: 1000m row 4:40

WOD:
Work up to a 5RM in the Back Squat.
Subtract 60 pounds from your 5RM and perform 20 reps.

5RM = 60# (and they were not 5 pretty reps, either)
21 reps @ 25# - the 15# bar did not feel heavy enough.

I really have to work at keeping my weight centered over both feet and using both legs - i have a strong tendency to swing my hips to the left and use mostly my left hip and leg. My limited hamstring/back flexibility is also causing me to lose the arch in my back at the bottom of my squat. Have to work on that too. More wall squats. yay.

LaLanne style

Front squat x 5: 95-115-135-145
FS x 20: 75

30 burpees
Row 1000m
30 C2B pullups

10:44 rx (2:29, 4:19, 3:56)

2010-03-26

Modified Linda

10-8-6-4-2
Deadlift 115#
power clean 50#
push-press 50#

16:41
4:25 - 4:52 - 3:45 - 2:32 - 1:06
This made me ridiculously sore for about 3 days.


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2010-03-22 oly # ?

Finally! A day at the gym that did not feel like a total waste of time.

1000m Row 4:26

Wall squats - much improved! I can now squat holding a dowel over my head standing 6-8 inches away from the wall. a big improvement.

I can stay far more upright squatting holding a dowel behind my head with my elbows (hands behind my head) too. that position used to make me look straight down at the floor.

3 x 5 Hang snatches
25-35-40x2-35 (I tried a couple reps of the last set at 40, but could not snatch it without pressing out the last 6 inches or so, so I went back down.)

Daniel held a dowel out and set it to the level i was catching the bar at (because i was tending to catch it crooked) - acting as my 'spirit level as it were. That really helped me get a better sense of where straight was.

3 x 5 OHS
20-25-25

3-19-2010

Row 1000 m every 7 min on the 7th min

4:30-4:30-4:40-4:35


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800m intervals

Run 800m every 7 minutes, four times.

2:59 , 2:55 , 3:10 , 2:54

3-12-2010

Amrap 20 min

5 pushups
10 1P kb swings
15 situps

11 rounds + 8 KB swings




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