Day: December 28, 2013

60 Day Lifting Challenge – Week 4 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Work continues on the garage gym. I put a Phillips screwdriver bit through my thumb today and made a nice canyon. Won’t be hook gripping anytime soon, so it’s good this last week was max week. All that’s left to do is hang up the dry erase board and some poster type things and then clean the garage because the dust from cutting is everywhere.

A lot of stuff to get done in the programming today so I split it up into two sessions. First session started out in the garage by myself before 2 and was done just after 3.

Warm-up

  • 5:00 DU Practice
  • 45# Clean Positions

Muscle Clean

  • 3×105#
  • 2x3x115#
  • 2x3x125#

Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×150#
  • 1×160#
  • 3x1x170#

I made the first 170# with a save in the hole, but couldn’t pull out the last two. Shoulder area is pretty beat from building ladder storage last night. Hours of work overhead!

Clean

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 1×200#
  • 1×215#
  • 3x1x225#

Felt pretty good considering I couldn’t hook grip. The programming had clean & jerks, but since I screwed up yesterday and with beat shoulders I made an executive decision to just go with cleans today.

Gymnastics

10:00 EMOM

  • 5 C2B Pull-ups

Did them on the rack and it wasn’t too bad. Had to adjust my kip so that I wouldn’t hit the ground with my feet. Did all rounds unbroken though. Still need to figure out butterfly chest to bar pull-ups before the Open.

Back out in the garage at 6pm for part 2.

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Back Squat

  • 20×45#
  • 2×205#
  • 2×240#
  • 2×270#
  • 2×290#
  • 2x2x305#

5 Rounds

  • 5 Reverse Hypers (green band on GHD)
  • 5 GHD Sit-ups

Had to improvise since I don’t have a Reverse Hyper machine (I might make a ghetto one to fit on the rack). They were kind of cool with the band. You could hold a bit at the top and squeeze more.

Conditioning

3 Rounds

  • 1:00 Air Dyne (AD2)
  • 10 HR Push-ups
  • 5/5 One-arm KBS (not alternating, 53# KB)
  • 90s Rest

The AD wrecked me to the point where I couldn’t breathe enough to knock out the push-ups. Had to take a breathing break at 5 or 6 reps and they were slow reps. My rounds were 1:54, 2:08, 1:55. I went all out on the first round of AD, which killed me. Quads were burning early in the 2nd and 3rd round. It was programmed to be 250m rows, but all I have is an AD. 1:00 is longer than 250m rows would take, but I could use the extra work. Found out from this that my conditioning isn’t the greatest, so might have to mess around with adding some more here and there over the second half of the program.

Week 4 is done! Added 15# to my total so far, with a lot of room for improvement in the C&J.