Olys

Power cleans
45lb x 5, 5
65lb x 5
75lb x 3
85lb x 3
100lb x 2
115lb x 2
130lb x 1
135lb x 1
140lb x 0, 1
145lb x 0

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Power snatches
45lb x 5, 5
65lb x 3
75lb x 3
85lb x 0, 1

Bollocks!

Oly lifts

Stacy Tovar

I wanted to do some Olympic lifting this morning, albeit light-weight, just to work on the movements. It's been months since I did any of these, but I wanted to see how it felt. About halfway through the first workout, my fucking sinuses flared up again; my head and left eye were throbbing in pain, and I felt a bit nauseous. That slowed me down, but didn't stop me completely. Still, I felt - and still feel - like crap.

Lots of warming up and stretches before I started this.

Power snatches @ 65lb - 5 x 6 reps

Yeah, this is really light, but in the past I've started upping the weight much too soon, to the detriment of my form and technique. Every rep today was pretty much flawless, with no press-out required. My elbows stayed locked straight, and my external rotation felt flexible enough for me to hold the bar slightly behind the line of my head.

Clean and presses @ 75lb - 5 x 6 reps

Again, very light, but perfect form.

100 sit-ups

Pulling and pushing

My shoulders were feeling pretty knackered before I'd even started today, and I think that affected my performance. Also, I'd planned on doing cable rows, too, but ran out of time.

Supersets: Pull-ups (strict) and bench presses @ 95lb
10/10 - 11/10 - 8/7 - 7/7 - 6/8

The bench presses were without safeties; i.e. full rom.

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Alternate sets: Power snatches @ 75lb and dips
5/10 - 5/8 - 5/8 - 5/7 - 4/8

No press outs with any of the snatches. These were all relative maxes, so whenever I felt like the next rep would need some pressing, I stopped.

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Supersets: Barbell curls and military presses, both @ 65lb:
6/5 - 5/4 - 5/3

I think these were 65lb; I used the short, straight bar that is used for standing curls.

Pulling

Totally loving this video.

Power snatches
65 x 3
75 x 3
85 x 3
90 x 2
90 x 3

Didn't do too well with these, but I think that's probably because I'm out of practice. I need to get more barbell snatches into my workouts (I've been doing plenty of db snatches).

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Drop set pull-ups - 35lb weighted/bodyweight
6/6, 4/4, 4/4, 3/4, 2/3

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Dumbbell rows
70 x 5
75 x 5
80 x 5
85 x 5
85 x 3

Conditioning

I haven't used a picture of a male athlete for nearly a month.
Oh, well...

For time:
50 skips (x 2)
50 burpees
50 thrusters @ 20s
50 sit-ups
50 push presses @ 20s
50 leg raises/hip raises
50 traveling lunges (50 steps)
50 dumbbell swings @ 30
50 dumbbell snatches @ 25
50 jump squats

Time = 32:41

Real life got in the way of my planned pushing workout today and I didn't have time to go to ABsolute Fitness this morning. It wasn't until 6:00pm that I was able to take a break from work, but I was only able to get to the Stonecroft gym. I spent a good 15 minutes stretching and warming up, especially as my right calf is still hurting from my cramp spasm after Saturday's PT session.

I adapted today's main site WOD by substituting some movements for the RXed ones; for example, thrusters with dumbbells instead of wall balls, and leg/hip raises instead of knees to elbows. Some of the changes were due to the equipment that was available, and some were because I don't have the skills (100 single skips instead of 50 double-unders).

Perhaps because it was later in the day, but I felt pretty lethargic at the start of this routine. However, I gradually felt mentally more energized as I progressed, although I was obviously becoming more fatigued. I was alone in the gym until the dumbbell swings, and I think I scared the crap out of the geezer who came in to use the machines. I was grunting and sweating my ass off, then I managed to gasp "Enjoy your evening" when I left. I'm probably the first person at Stonecroft who's done metcon training!

Lightweight

Yawn! I was completely lacking in energy today. Not for the first time, I thought I'd had a good night's sleep, but by mid-afternoon I was starting to nod off.

Bear complex x 3
1 power clean, 1 front squat, 1 push press, 1 back squat, 1 rack press
65, 75, 80, 85 (2), 85 (2)

For both attempts at 85lb, I managed to get the bar overhead with the third rack press, but couldn't lock out with my right arm. Pretty damn close both times, though.

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Power snatches
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 1, 0

Even though I didn't set any PRs with my snatches, I do think my form was better than it has been in a while.

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Alternating standing dumbbell curls
1 set of 20s x 10 per arm
3 sets of 25s x 10 per arm

Pretty unspectacular day, but I just couldn't get my mojo going!

Pulling

Post-lunch workout.

Complex: 3 power cleans + 3 hang cleans
85, 95, 110, 120, 125 (1 hang clean)

I didn't video this, but I know my single hang clean at 125lb was shit. I lacked control, and my legs were all over the place. Still, I attempted a second rep, but couldn't get the bar anywhere near my chest.

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Dumbbell rows 5, 5, 5, 5, 5 per arm
70s, 75s, 80s, 85s, 90s (4)

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Power snatches
65 x 3
75 x 3
85 x 3
90 x 3
90 x 3

A little bit of press out from 85lb onwards, which is why I didn't add any weight after my first set with 90lb. That being said, the second round 90lb was better than the first.

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Cable rows
100 x 10
110 x 10
120 x 8, 6, 5

Pulling

Power snatches
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 0, 0

I think I should have spent more time warming up this morning. I arrived at the gym and jumped straight into my workout. My failure with snatches today was more a matter of mental preparation, I think; I didn't have much focus and my mind wasn't very relaxed. This improved as my session progressed, though.

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Wide cable rows
120 x 5
130 x 5
140 x 5
145 x 4
145 x 4

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5 rft:
8 x power cleans @ 115lb
8 x kipping pull-ups
Time = 13:13

Full body

I'm sorry... what?

Felt pretty wiped out from an active weekend, so I wasn't trying to set an world records today.

Bear complex x 3
1 power clean, 1 front squat, 1 push press, 1 back squat, 1 rack press
65, 75, 80, 85 (2), 85 (2)

With both sets at 85lb I failed with the third rack press. So close!

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Power snatches
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 1

That's one less rep at 95lb than last time, but I think my form was better today. It felt like there were fewer press outs than I often resort to.

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Amrap 12
5 military presses @ 70
10 push presses @ 70
15 push ups
Score = 4 rounds + 5 military presses

I did this a long time ago, improving by only 5 military presses today. Usually, I would be pissed off or frustrated by this but, like I said, I'm bloody exhausted from Saturday's workout and the 5k yesterday. I think I'm going to need a rest day tomorrow.

Pulling

Not much time today, so had to keep it short.

Strict pull-ups - 9, 7, 7, 6, 5

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Wide cable rows
100 x 5
110 x 5
120 x 5
130 x 5
140 x 5

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Isabel
30 power snatches @ 85lb
Time = 7:40

September 25, 2012

Pulling

It's a bloody girl!

Today I felt a bit blah due to lack of sleep. As a consequence, I wasn't expecting too much from this morning's session, but I think I did surprisingly well.

Power cleans, t&g
95 x 3
115 x 3
125 x 3
130 x 3
135 x 2
135 x 3
140 x 2
145 x 1 (PR)

I had planned on only adding weight if I'd completed 3 reps in the previous set, which probably would have meant stopping after 140lb. However, I just felt like going for my max at 145lb, and I'm glad I did. My elbows were up nice and high, but on some of the heavier reps my legs were a bit wobbly before I straightened up. Not very elegant, but I got the weight up to my chest cleanly.

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Cable rows:
120 x 5
130 x 5
140 x 5
150 x 5
160 x 5

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21-15-9 rft
Power snatches @ 75lb
Neutral grip pull-ups (strict)
Time = 14:55

Did better than I expected today, so I'm pretty pleased overall.

Pulling

How I felt this morning.

My arms felt a bit knackered today, plus the gym was pretty humid. On top of that, I felt really old this morning, as it was Madi's first day in Grade 3. GRADE-BLOODY-THREE!? Jesus - where did the years go?

Power snatches (from the ground)
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 2

Bit of a press out on the last two sets.

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Chin ups (weighted)
35 x 3
40 x 3
47 x 3
52 x 3
55 x 3
60 x 2

Same as last time.

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Supersets
Wide pull downs @ 80lb - 10, 10, 10
Chest supported rows @ 100lb - 10, 8, 6

Conditioning

Personal training with Paul

This video sums up today's workout.

A DVD extra from the hilarious thriller, "In Bruges",
with Colin Farrell, Brendan Gleason and Ralph Fiennes. NSFW!

21-15-9 rft
Squat cleans @ 75lb
Dips
Time = 12:46

Rest 1 minute

30 power snatches @ 75lb
Time = 8:59

Rest 1 minute

21-15-9
Thrusters @ 75lb
Kipping pull-ups
Time = 18:01

I thought my heart was going to burst through my chest during the pull-ups in the last routine. When I'd completed the whole workout, my head was spinning, I thought my breakfast was returning, and I collapsed in a puddle of sweat. I know I've worked my ass off when another gym member asks me if I'm okay!

Conditioning

Lucas Parker: The Man. The Beard.

I had no idea what I was going to do today, even when I got to the gym. I didn't even think I'd have time, as this morning I'll be attending the funeral of a friend and neighbour who died suddenly at the weekend. However, I woke up quite early, showered, then cycled to the gym. I warmed up, then made this up on the fly.

5 rft:
10 power snatches @ 75lb
15 push presses @ 75lb
25 sit-ups
40 single skips
Time = 26:52

Pulling

The Unicorn

Hang cleans
95 x 6
105 x 5
115 x 5
120 x 4
125 x 3

I attempted a fourth rep at 125lb, but couldn't move the bar. This was because of lack of strength, rather than any problem with my wrist.

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Wide cable rows
70 x 10
90 x 10
100 x 10
110 x 10
115 x 8

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Weighted chin-ups; max reps @ 35lb
5, 5, 4, 4, 4

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12-10-8-6-4-2 rft
Hang power snatches @ 70lb
Dumbbell swings @ 55lb
Time = 10:47

At the end of the 6-rep round, I dropped the bar on my head instead of in front of me. Ouch!  

142lb of bulked up manliness

Upper body

Alternate sets

Bench press:
95 x 10
105 x 10
115 x 8
125 x 4
130 x 3

Cable row:
100 x 10
110 x 10
115 x 10
120 x 10
125 x 8

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Hang power snatch 2, 2, 2, 2, 2, 2
65, 75, 80, 85, 90, 95

This is the main site WOD from a couple of months ago. I videoed all the sets - shown below - and some of them are repeated in slow motion to show how my form changes as the weight increases. 

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Supersets: Military press/push press, max reps @75lb
4/7, 4/6, 2/4, 2/4

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Amrap 5 - single skips
Score = 289

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Barbell curls
55 x 10, 60 x 6, 4, 3

Upper body and snatch technique practice

Christmas

I felt exhausted this morning because I woke up at 3:00am and couldn't get back to sleep. Consequently, I didn't have much energy and my concentration was practically non-existent. Bollocks.

Military presses
65 x 5
75 x 5
80 x 3, 3, 3

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The photo on Tuesday's blog post was taken from a Facebook Olympic lifting group, hookgrip. They have some amazing sequential photos that demonstrate accomplished athletes in various stages of a lift. The ones of Zhang Wanqiong snatching 90kg shows that the bar travels in a perfectly straight vertical line from the floor to above her head, with her body leaning back slightly as the bar passes her hips. That means her arms remain straight and she doesn't push the bar above her. I tried my best to practice this technique at very light weights - broom handle, empty 45lb bar, then a 10lb bumper on each end - and I think I did ok by getting plenty of speed and power, until I tried to increase the weight. I simply couldn't maintain decent technique and started to press out. I then did a short routine, using light snatches that enabled me to continue to focus on decent form.

5 rft:
5 x hang power snatches @ 70lb
10 x dips
Time = 10:11

No spectacular results today, but I definitely feel I benefited from the snatch practice.

Pulling

Christy Phillips

I did some leg work on Thursday and was going to do some upper body training yesterday, but my shoulders still felt a bit dodgy, so I rested instead. I felt much better this morning, albeit a bit sluggish, so I tried some pulling movements, but nothing too taxing.

Hang power snatches
65 x 3
75 x3
80 x 3
85 x 3
90 x 3
95 x 0

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Dumbbell high pulls 5, 5, 5, 5, 5
25s, 30s, 35, 37s, 40s

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Death by pull-ups
Score = 9 + 8 reps

That's a big improvement on last time - 7 + 6 reps - so I'm well pleased with that to end this morning's session.

Pulling

Britain's Zoe Smith at London 2012, showing how it should be done.

Hang power snatches
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 1

I was really pleased with the first three sets because I felt I had very good form and technique, using lots of speed and power to get the bar overhead. I'd done quite a bit of warming up, plus I didn't rush myself between individual reps. From 85lb onwards there was a little pressing out, but not as much as usual. One rep at 95lb might not seem like a massive accomplishment, but it felt like a definite improvement.

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This was Sunday's main site WOD.

10 rft:
3 weighted pull-ups @ 22lb (45lb rx)
5 strict pull-ups
7 kipping pull-ups
Time = 30:33

Bloody hell, this was a damn sight tougher than I expected. I knew I wouldn't be able to cope with the RXed weight of a 45lb dumbbell, but I was unsure if I'd gone too light with half that weight. Definitely not! According to the demo video, you aren't allowed to let go of the bar during a set - i.e. from the first weighted pull-up of an individual set until completion of the final kipping pull-up - otherwise, the whole of that set would be a "no rep". There was no way I could maintain that. In fact, only the first set was completely unbroken. I had a good long rest after that, but when I got to the second round of weighted pull-ups, I really struggled. At that point, I had two options: (1) Quit, because I couldn't do the routine like the demo, or (2) Keep going, but break up sets when I needed to. I went with #2 because I figured it would still be a damn tough workout. I failed a couple of kips in the latter rounds, but other than that I did okay. My family doctor was in the gym at the same time as me, and I could see him looking over with a "WTF is he doing?" look on his face.

Nasty pull-ups gave me a boo-boo.
Left hand doesn't look too good, either.

During the ninth set I noticed that I'd ripped some skin on my right palm, but thankfully it didn't start to hurt until I'd finished. That was a fun challenge, but I won't be repeating it in a hurry. 150 pull-ups!

Good, satisfying workout today.

Pulling

Chin-ups (weighted)
25 x 3
35 x 3
40 x 3
45 x 3
50 x 3
55 x 3
60 x 2

I think the last time I did weighted chin-ups was back in February, when I got up to 3 reps with a 50lb dumbbell. That was as part of an alternating sets routine - along with push presses - so I'm not sure what this weight increase tells me. Still, I'm reasonably pleased with 60lb for two reps, although I need to figure out how to hang the weight off that belt/chain contraption because holding a heavy barbell between my feet was a bit uncomfortable. Because I hadn't done this type of workout for several months, I simply copied the same weight as last time, then kept going until I failed a rep.

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Hang power snatches
65 x 3
75 x 3
80 x 3
85 x 3
90 x 2

I tried doing split snatches to start with, and they felt pretty comfortable in the first two sets. However, my co-ordination fell apart from 80lb onwards and I went back to doing straightforward hang power snatches without splits. This is a technique I'd like to master, as I felt it was much easier for me to get under the bar a bit, then stand up straight.

I know it look like I'm not making too much progress with my snatches, but I want to be patient and just keep practicing until I've perfected my technique.

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This is one of those metcons I make up on the spot, then halfway through the first set I realise it's a damn stupid idea, and I feel like quitting.

12-10-8-6-4-2 rft:
Kipping pull-ups
Inverted rows on parallettes
Time = 8:58