Month: September 2013

Eating to Perform and Performing PRs

Starting keeping track of food yesterday in an attempt to eat following some of the Eat to Perform guidelines. A lot more carbs than I’m used to eating. Went in at 10am to lift with Kevin.

Warm-up

  • 500m Row
  • PVC Pass-thrus

Olympic Lifting

More snatching! Did my typical 5:00 with 45# on the training for position work and then got into the snatches. Had no plan going in, but wanted to try to set another PR.

  • 3 @ 95#
  • 2 @ 115#
  • 2 @ 135#
  • 1 @ 155#
  • 1 @ 165#
  • 1 @ 170#
  • F/1 @ 175#
  • F/F/F/1 @ 180#
  • F/F/1 @ 185# (PR)

When I get up there I have to remember to be explosive and not focus too much on dropping under it. I also need to stay patient with standing up. Was frustrating with so many misses, but mission accomplished. Ten more pounds for a body weight snatch!

Strength

Wanted to do back squats, but didn’t really have a plan for them either.

  • 5 @ 135#
  • 5 @ 185#
  • 5 @ 225#
  • 5 @ 255#
  • 1 @ 265#
  • 1 @ 275#
  • 1 @ 285#
  • 1 @ 295#
  • 1 @ 305#
  • 1 @ 215#
  • 1 @ 325#
  • 1 @ 335# (PR)

Wasn’t expecting that, especially after already doing so many singles. Felt good to have my squat back. Kevin pointed out that I’d let my elbows drift back sometimes on the way up, which caused my forward lean and ugly squat. I was able to keep it pretty solid after that, but it happened on 335# lift and I was able to power through it.

Back at 7pm to workout with a class.

Warm-up

3 Rounds

  • 20s Bottom Squat Hold
  • 10 Zombie Kicks
  • 5 Burpees

Strength

10:00 EMOM

  • Odds: 5 RDLs (195#)
  • Evens: 10/10 Kroc Rows (62# KB)

Today I learned that the RDL is not another name for a stiff leg deadlift, which I always thought was the case. I’ve always been doing SLDL and calling them RDL. Whoops!

Here are some short demos and explanations from Catalyst Athletics for each type of deadlift:

10:00 EMOM

  • 8 Strict Chin-ups
  • 30s Plank

Trying to use the chin-ups to work my biceps to help out my elbows, which hyper-extend. The right one has been getting achy for a few weeks due to all of the snatch volume.

WOD

12:00 AMRAP

  • 5 SH to OH (115#)
  • 10 Deadlifts (115#)
  • 15 Box Jumps or Step-ups (24″)

Two minutes longer than Open WOD 13.2, but I got about a round less. I did all box jumps until the final round, which I think gassed me a lot more. I never took a break during the Open, but took quite a few today. Managed to get 7+26, but was expecting more. I did all of the push jerks and deadlifts unbroken without a problem.

Light Garage Work

Rest day, but wanted to get moving a bit and do some active recovery as well. Went out to the garage around 5-ish.

Warm-up

3:00 Air Dyne

Strength

5 Rounds NFT

  • 10 GHD Sit-ups
  • 10 Back Extensions
  • 10 Back Squats (45#)
  • 10 Shoulder Presses (45#)

Tried to be as explosive as possible on the GHD sit-ups and was hitting the foot pad with my feed and even had the front of the GHD come off the ground a little on some reps.

WOD

20:00 on the Air Dyne for 439 calories and 10.52km.

3 AMRAP Suckfest

Went to the 6pm class.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 20 Zombie Kicks

Strength

Front Squats

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 225#
  • 3 @ 245#
  • 3 @ 275#

Felt solid.

3 Sets

  • 12 Front Rack Lunges (135#)
  • 12 Good Mornings (Black band)
  • 60s Rest

Wow, those GMs lit up the low back!

WOD

5:00 AMRAP

  • 10 Hang power cleans (135#)
  • 10 Burpees

Rest 3:00

5:00 AMRAP

  • 10 Push Presses (115#)
  • 10 T2B

Rest 3:00

5:00 AMRAP

  • 10 Thrusters (95#)
  • 10 C2B Pull-ups

We paired up and just switched back and forth between movements, so maybe got a little extra rest here or there depending on the movements. I was paired up with Matt, so didn’t really get extra rest except for waiting on him on the first set or two of burpees. I did 3+12, 3+6, and 2+11. That sucked!

Finisher

Stayed after and pulled the sled with 115# total for 1/2 mile in 9:46.

Open Gym Sunday

Went over to the Bay City box during open gym.

Warm-up

  • 500m Row (1:53)
  • DU

Olympic Lifting

Still working on the snatches. Really need to start getting in some clean and jerk work too.

  • 5:00 Snatch Position Work (45# on training bar)
  • 2 @ 95#
  • 2 @ 115#
  • 2:00 E20S (135#)
  • 2:00 E30S (155#)

If I was feeling good I was going to work up and maybe go for a PR, but my shoulders are still rocked from Thursday and Friday.

Strength

  • 5 @ 135# Back Squats
  • 5 @ 50# Snatch Presses
  • 5 @ 225# Back Squats
  • 5 @ 80# Snatch Presses
  • 10:00 EMOM
    • Odds: 2 @ 285# Back Squat
    • Evens: 5 @ 100# Snatch Presses
  • 3 Rounds NFT (Back off sets)
    • 3 @ 245# Back Squats
    • 5 @ 80# Snatch Presses

WOD

I was going to try some max sets of pull-ups, but I kept losing my rhythm after 8 reps. Did about 4 sets like that.

Tried part of an event for next Sunday’s team competition with Katy.

4:00 AMRAP

  • AMRAP Wall Balls (20# MB, 11′ target)
  • * All team members do 5 burpees EMOM

We alternated minutes and I got about 25 wall balls in during each of my minutes.

6 Rounds

  • 30s Air Dyne
  • 30s Rest

Racked up 88 calories. Legs were dog tired from all of the squats.

6 Rounds

  • 30s Row
  • 30s Rest

So much easier to maintain a good pace from interval to interval than the damn Air Dyne. Started a little slow on the first round, but picked it up and was consistent the rest of the way.

20130915-161246.jpg

The Burpees

In at 9am with the day off work since I’m heading to Kalamazoo for a wedding.

Warm-up

  • 20 PVC Pass-thrus
  • 10 HR Push-ups
  • 20 Air Squats
  • 10 HR Push-ups
  • 20 PVC Pass-thrus

Strength

Bench Press

  • 10 @ 45#
  • 5 @ 95#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 200#

Still struggling with the right arm. 200# went up easier than 195# though when I focused on keeping the elbow in a better position.

OHS

  • 5 @ 45#
  • 5 @ 105#
  • 5 @ 125#
  • 5 @ 145#
  • 5 @ 160#
  • 3 @ 190#

Looks like my OHS are back. I was in the hole on the 4th rep with 190# but lost it coming up.

WOD

  • 100 Burpees

I’ve actually been thinking about testing this one. It’s been over a year since I did a 6:44, which was actually my first time doing it. Did a 6:16 today and it didn’t feel that bad once it was over. I was shooting for something close to 20 burpees in the first minute and got 17, which I thought I could sustain. Slowed down a bit, but should have pushed harder.

Finisher

5:00 EMOM

  • 10 T2B

Struggled on the last set.

180 Pounds of Snatch

In at 10am by myself this morning. Everyone else bailed.

Warm-up

  • 3:00 Air Dyne
  • Behind the Neck Band Pull Aparts (purple)

Olympic Lifting

Did 5:00 of snatch position work with 45# on the training bar, a couple of quick snatch singles with 95#, and then started doing a snatch single EMOM. Not a big fan of snatching heavy without anyone around, but oh well.

  • 115#
  • 125#
  • 130#
  • 135#
  • 140#
  • 145#
  • 150#
  • 155#
  • 160#
  • 165# (Fail)
  • 165#
  • 170#
  • 175#
  • 180# (PR)
  • 185# (Fail)

Had 185# up over me but was too soft and too far forward. Rested 3:00 and gave it another shot with a similar result, but the first attempt was better. I’ll get it next time.

Strength

Shoulder Presses & Chin-ups

  • 5 x 85#
  • 10 Strict Chin-ups
  • 5 x 105#
  • 10 Strict Chin-ups
  • 5 x 115#
  • 10 Strict Chin-ups
  • 5 x 130#
  • 10 Strict Chin-ups

Pendlay Rows

  • 5 x 115#
  • 5 x 135#
  • 5 x 155#
  • 5 x 165#

I should have went for more here, but haven’t done them in weeks.

WOD

4 Rounds

  • 200m Row
  • 30s Rest

Felt solid on the rower. Didn’t want to over do it, with plans to go to class at night.

20130912-121928.jpg

Went to the 7pm class.

Warm-up

3 Rounds

  • 1:00 Bottom Squat Hold
  • 15 PVC Pass-thrus

Strength

Back Squats

Warmed up with 10 @ 45#, 5 @ 95#, and 5 @ 135#.

  • 5 @ 185#
  • 5 @ 225#
  • 5 @ 225#
  • 5 @ 265#
  • 5 @ 265#

Ass To Grass! Back using the weightlifting shoes today to help me out with my squats and stuff. Squats are feeling better finally.

WOD

15-12-9

  • Deadlifts (225#)
  • HSPU

Finished in 4:10. This was just 9 reps of each short of being “Diane” but 9 reps of each more than the 12-9-6 I did in 5:18 back in November. Over a minute faster with 18 total reps extra. I’ll take that improvement! I can probably finally knock out the real “Diane” in a respectable time now.

Rest 4:00

15-12-9

  • One-arm Snatches (45# DB, alternating)
  • Burpees

Did this one in 3:41. Liked these WODs!

Core

3 Rounds

  • 5/5 Turkish Get-ups (increasing each round, 30#/35#/40# KB)
  • 90s Rest

Good work to improve shoulder strength and stability.

Tuesday Times Two

Scorching high in the 90s today and was already about 80 out at 10am when I went in.

Warm-up

  • Run 300m
  • 2:00 Air Dyne

Olympic Lifting

Snatch Balances

  • 2 @ 95#
  • 2 @ 125#
  • 2 @ 135#
  • 2 @ 155# (Failed first attempt at 2nd rep, then made it)
  • 1 @ 165#
  • 1 @ 170#
  • 1 @ 175#
  • 1 @ 180#
  • 1 @ 185# (Failed first try, then made it)

Once it gets heavy I don’t drop under enough. It turns into more of a snatch push press and an OHS, but I’m getting more comfortable under the weights.

Snatch Deadlifts

  • 3 @ 165#
  • 3 @ 175#
  • 3 @ 185#
  • 3 @ 195#

Wore lifting straps this time to save my thumbs. Feels so heavy!

Strength

Warmed up back squats with 5 @ 185# and 3 @ 225# and did a quick set of 5 snatch presses with an empty bar.

10:00 EMOM

  • Odds: 5 @ 100# Snatch Press
  • Evens: 2 @ 275# Back Squat

In the first couple of sets I was coming forward in the descent on my back squats, causing me to be leaning forward and toe-sy on the drive back up. By focusing on it I was able to correct it for the rest of the sets.

Cooled down with 5:00 on the Air Dyne. Back at 5pm for class…

Olympic Lifting

20:00 to work on:

  • 1 Muscle Snatch + 2 Snatch Balances

This was our warm-up. Started with a training bar for some reps, then a women’s bar, and finally a men’s bar. Started adding 10# at a time and got up to 105#. First time really ever doing muscle snatches. I really focused on dropping fast on the snatch balances.

WOD

10:00 AMRAP

  • 30 DU
  • 15 Power Snatches (75#)

I really tried to hit my hips, but it was a struggle when you have so many reps and are really fatigued. Completed 4 + 37 (30 DU and 7 snatches). Sweating like a pig. High reps on the barbell killed me as usual.

Finisher

50-40-30-20-10

  • Sit-ups (Anchored with DBs)
  • Russian swings (53# KB)

My core was still sore from the GHD and T2B I did a few days ago. This fired those abs right back up. Talk about a burn and not being used to the anchored foot position really worked the hip flexors a lot more. I had a nice puddle of sweat under my back after this.

Rest day tomorrow!

Monday Morning

Went to the 9am class.

Warm-up

  • 300m Run (before class started)
  • 4 Rounds
    • 15s Air Squats
    • 15s Zombie Kicks
    • 15s PVC Pass-thrus
    • 15s Jumping Jacks

Strength

Front Squats

  • 5 @ 45#
  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 195#
  • 5 @ 225#
  • 5 @ 245#

Squats felt good for the 2nd consecutive day. Didn’t try to get crazy and stayed below my 260 5RM from a couple of weeks ago.

3 Rounds NFT

  • 12 Lunges (135#)
  • 12 RDL(135#)
  • Rest 60s

Good burn with little rest.

WOD

20:00 Time Cap

  • 10 OHS (135#)
  • 10 Box jumps overs (24″)
  • 10 Thrusters (135#)
  • 20 Power cleans (135#)
  • 10 T2B
  • 10 Burpee C2B Pull-ups
  • 10 T2B
  • 20 Power cleans (135#)
  • 10 Thrusters (135#)
  • 10 Box jumps overs (24″)
  • 10 OHS (135#)

This is why it’s good for me to go to classes now and then. We rarely program this much barbell work in our WODs and ever more rare at this time domain. I decided to go Rx even though I knew it would suck. Finished in plenty of time at 19:56. LOL!

Shouldering Sunday

Yesterday was a much-needed rest day, but got up early and golfed 18 holes in a cart, then had a 90 minute massage in the afternoon. Got a solid 10 hours of sleep last night. Headed over to Kevin’s at 11.

Warm-up

  • 4:00 Row
  • PVC Pass-thrus

Olympic Lifting

Snatches

Did doubles with 10-15 seconds between each rep.

  • 95-115-135-145-155-160

I missed on the 2nd attempt at 160 and then went again for what felt like my best attempt of them all.

Block Snatches (mid-thigh)

I did a double of snatch + OHS, again taking 10-15 seconds between each rep.

  • 95-105-115-125-135

Felt a lot more explosive off the blocks then I did from the floor. Didn’t try to get super heavy here, even though I’ve done 145# before.

Strength

Back Squats

  • 5 x 135#
  • 5 x 160#
  • 5 x 190#
  • 5 x 225#
  • 3 x 260#
  • 8 x 190#

Squats felt great today. No forward lean and legs were steady.

Incline Bench Press

  • 8 x 45#
  • 8 x 95#
  • 8 x 115#
  • 8 x 115#
  • 5 x 125#

We had the bench set at a pretty aggressive incline. Hopefully these will help out with both my shoulder press and regular bench press.

Incline Bench Press w/ Earthquake Bar

  • 8 x 50#
  • 10 x 60#
  • 5 x 70#
  • 10 x 70#

First tried to go with a 35# KB on each side of the bar, but I was all over the place and racked it after 1 rep. Dropped to lower KBs and got a lot more comfortable with it, allowing me to knock out a big set with the 35s at the end.

Core

During halftime of the Lions game I went out to the garage.

4 Rounds NFT

  • 15 GHD Sit-ups
  • 15 Back Extensions
  • 10 T2B

I had to drop off the bar after 9 in round 3 of the T2B and then the last round did them 6-3-1, but everything else was unbroken. Haven’t used my pull-up bar in a long time and it’s a lot different feel compared to the bars at Survival Fitness.

Conditioning

Went over to the track at Heritage around 7:15 to run some sprints with Michelle. Jogged 800m to warm-up and then walked 600m to cool down.

E2M 20:00

  • 100m Sprint

Hamstrings on fire!