60 Day Lifting Challenge – Week 2 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Hit up the garage gym around noon.

Warm-up

• 5:00 Jump Rope and DU
• 45# Snatch Positions

First try using my new 9’4″ Rx Jump Rope (1″ shorter than I’ve been using since this summer) and I nailed 100 unbroken DU! Finally hit the century mark! 🙂 Reeled off a set of 73 the next try.

Muscle Snatch

• 2×75#
• 2x2x85#
• 3x2x95#
• 2×105#

Muscle Clean

• 3×105#
• 2x3x125#
• 3x3x135#

Power Snatch from above the knee (Demo Video)

• 2×95#
• 2×115#
• 2×135#
• 1×145#
• 1×155#

These felt really good! I’ve never tried 155# from a hang position before and it was easy. I think I might have done 145# from blocks with the bar starting at the knees, but not a power snatch.

Power Clean from above the knee (Demo Video)

• 2×125#
• 2×150#
• 2×175#
• 1×190#
• 1×205#

Not as good as the snatches, at least in terms of feel.

Back Squat

• 2×205#
• 2×240#
• 2×270#
• 2×290#
• 2x2x305#

Grinder in those last two sets. Doesn’t look as bad on video as it felt when doing the reps.

GHR

• 4x with only bodyweight
• 2×4 holding 5# plate
• 4x holding 10# plate
• 4x holding 15# plate

Either I finally figured out how to do GHRs or my hamstrings have gotten significantly stronger in the last two weeks from all of the lifting. I could barely do 5 reps without holding any weight before.

Took a quick shower and headed over to Survival Fitness for open gym.

Conditioning

Warmed up on bench press with:

• 10×45#
• 5×95#
• 3×135#

Then jumped into this workout:

• 10-9-8-7-6-5-4-3-2-1 Bench Press (165#)
• 4 C2B Pull-ups

Going unbroken for the set of 10 was a mistake. I think I went 5-4, 3-3-2, 4-3, 3-3, 3-2, 2-2, 3, 2, and 1 on the rest of the bench press sets. Managed to do all sets of C2B unbroken which was the goal. Would have been doubtful to do had I chosen 5 reps instead of 4. Took me 10:47 to finish because of so many breaks in the bench press. This wasn’t part of the 60 Day Challenge programming, but since there no jerks today, I was feeling good, and tomorrow is a rest day I added in the extra work.

12 Rounds

• 20s Row for calories
• 10s Active rest (keep the flywheel moving)

As you can see below I screwed up on the 4th work interval, so made so to go for 13 total intervals. Didn’t feel like I pushed hard enough, but that was a solid 3 hours of work.

The program called for “Establish Max Height Box Jump” but I have a mental block that prevents me from making an attempt once I get to a certain height. So I tested my vertical jump instead. On concrete, with no step it was 24″ and taking a step into it with one foot I could get 26″. I wish I could remember what it was back in high school.

Week 2 is in the books, so that’s about 25% done with the challenge. Can’t wait to see what the programming for week 3 looks like.