Day: July 21, 2013

PR Fails

My left calf is tight, either from push presses on Friday or all of the double unders yesterday. Went to the gym at 2 with Kevin and Ellen.

Warm-up

  • DU
  • 3:00 Air Dyne

Knocked out a streak of 81 DU in a row. Thought maybe it was the day I finally join the century club, but it was not to be.

Strength

Bench Press – 5/3/1 Cycle 1 Week 1

  • 5 @ 85# (40% of training max – warm)
  • 5 @ 105# (50% – warm)
  • 3 @ 125# (60% – warm)
  • 5 @ 135# (65%)
  • 5 @ 160# (75%)
  • 5+ @ 180# (85%)

* Used the Reactive Sling Shot for the working sets.

Still trying to force that right elbow to stay in, but in the last set it still kept leaking out. The Sling Shot is a pretty weird feeling. I got 13 reps with 180#, which I’m pretty damn happy about.

Weighted Dips

Did 3 sets of 8 with 30# hanging from a belt.

Olympic Lifting

Snatch

Kevin helped me with my setup and some drilling to work on meeting the bar with my hips. Worked on this for awhile with a 45# loaded training bar. Then started going at snatches.

  • 2 @ 95# (power snatches)
  • 115#
  • 135#
  • 145#
  • 155#
  • 165#
  • 3 Failed attempts @ 175# (PR)

I had 175 on my first two. Just didn’t lock out my arms when I received it, but get under it and down to the bottom of the squat without a problem. On the 2nd attempt I had the weight there and in the hole, but then started losing it backwards, saved it, then lost it forward. Third attempt was pretty poor. Hit 165# easy though, which is only the 2nd time I’ve made it. I’ll get 175# next time.

Clean & Jerk

  • 155# (power clean)
  • 185#
  • 215#
  • 245#
  • 2 Failed attempts @ 260# (PR)

I got the weight much higher than needed and got my right elbow under the bar really fast. My left just didn’t want to get under for some reason and so I lost it in the hole. It was pretty scary too since one arm was under and one wasn’t, I couldn’t bail on it safely. Bounced off my right knee a bit, which is sore and stiff now. My second attempt I didn’t commit because the first was in my head too much. Glad I got the 245# without much trouble though, which is only 5# below my max.

Conditioning

0.5 Mile Sled Drag (135#)

Felt really good. I put the sled straps through the belt I use for weighted dips and pull-ups, which was much better than looping the thing over or through my shoulders.