Day: November 24, 2012

Explosive Work

Went over to Kevin’s garage tonight to work on some new explosive stuff.

Lightened Deficit Deadlifts

With a black band anchored overhead so we basically had 100% weight at the top of the lift for the lockout

  • 5 @ 295#
  • 5 @ 365#
  • 5 @ 365#
  • 5 @ 415#

The black bands gave up a lot of help at the bottom of the lift, so that we could explode up from the bottom. I used lifting straps on the last round and still almost lost the weight. Had to kind of regrip after the 3rd rep.

Then we did 50 speed 1/4 back squats with #225. You do all 50 in a row, but every other set of 10 you go up on to your tip toes, starting with the first 10. That’s a long time to have that much weight on your back and by the end of the 50 it’s really a lot.

Next we did 100 good mornings. I used 95# and broke it down into 50-20-15-15. Tough. My legs started to get wobbly after these.

To finish things off we did 5 sets of 3 kneeling jumps. The first set was just jumping up to our feet, then using a sand-filled PVC pipe to do cleans. Next I think we did a couple sets for broad jump distance and finally one set with the heavy PVC on our back and to just get back to our feet.

Cleaning Up

Feeling good today after getting a good night’s sleep in my own bed. Went in at 10am for another Kevin WOD.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Mountain Climbers
  • 15s Air Squats
  • 15s Lateral Hops

Olympic Lifting

Find 1RM Clean & Jerk

  • 2 @ 135#
  • 165#
  • 185#
  • 205#
  • 225# (missed the jerk)

Felt pretty good so I went for it on my last attempt. After catching the clean I sat in the bottom of the squat for at least a second or two and felt like I nearly choked myself. I powered through the squat, which is only 10# below my last 1RM in the front squat. Set myself up for the jerk, but the clean took a lot out of me. I’ve only done 205# once in the jerk and never even attempted 225#, so confidence probably played a bit into the miss too. Next time! That was another 10# PR in the clean over the 215# that I just hit last weekend.

OLY WOD

10:00 EMOTM

  • Power Clean
  • Hang Power Clean & Jerk
  • 20 Lateral Bar Hops

After finding the 1RM we used 70% of that so I went with 155# on the bar. Tried to concentrate on keeping my shoulders back and using good form in all of the cleans.

Plate Shuttle

2 Rounds

  • 25# – 35# – 45#
    • 50y Weighted Run with a plate
    • 50y Sprint back
  • 45# – 35# – 25#
    • 50y Sprint
    • 50y Weighted Run bringing the plate back

It was only 35 degrees outside, but it didn’t take long to warm up and not even think about cold.

WOD

12:00 AMRAP

  • 10 MB Sit-ups (20# MB)
  • 10 MB Cleans (20# MB)
  • 10 Russian KBS (44# KB)

I did 7 rounds plus the 10 sit-ups and 9 of the cleans.

Really good WOD today with a lot of different work packed into the hour.