Month: December 2013

60 Day Lifting Challenge – Week 1 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. In the garage before noon by myself for lifting.

Warm-up

  • 2:00 Air Dyne
  • 5:00 Handstand Practice

I tried to do some free-standing handstands, which was not happening, so I did some handstand holds with my back towards the wall. After watching it on video, the attempts were pretty pathetic.

Power Snatch to Mats (Demo Video)

  • 2×45#
  • 2×75#
  • 2×95#
  • 4x2x115#

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I cut up some luan and duct taped the edges. Worked pretty well. I have never had a problem moving my feet out, so I don’t think this drill really does much for me except give me more practice with the lifts.

Power Clean to Mats (Demo Video)

  • 2×115#
  • 2×135#
  • 2×155#
  • 4x2x175#

Cleans

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 5x1x200#

Clean Deadlifts (Demo Video)

  • 5x3x230#

They are programming 2 optional CrossFit pieces per week, on the day before you take a rest day. That’s what the handstand work was for in the warm-up. I had some stuff to get done for work, so I rested and went to Survival Fitness at 8pm for open gym. Brent did the workout with me.

Conditioning

  • 100 DU Buy-in
  • 10 Rounds
    • 200m Row
    • 1:1 Rest
  • 100 DU Cash-out

Cranked off 74 DU to start. I kind of ran into the wall in the middle rounds and couldn’t breathe. An hour after finishing I realized I was probably trying to keep it too close to my :30/:30 row pace, especially after the 100 DU buy-in. Didn’t think I could lose my conditioning that fast in just a week! I’m not sure how it calculated some of my rest periods as 45 seconds because they definitely were not that.

Earlier today I was questioning the need for a rest day tomorrow, but now I’m glad to have it. 🙂

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60 Day Lifting Challenge – Week 1 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. In to Survival Fitness at 10am. Took about 2 hours total with my warm-up.

Warm-up

  • 2:00 Air Dyne
  • PVC Pass-thrus
  • Banded OH Stretch (purple bands)

Wow, I was out of breath after the AD. Being sick really fucks up training.

Muscle Snatches

From 2 positions for each rep, above knee and below knee (Demo).

  • Warmed up with 2×45# and 2x2x75#
  • 2x3x95#
  • 3x3x85#

95# didn’t feel terrible, but it was a bit much and losing the technique aspect, so I dropped down.

Muscle Cleans

From 2 positions for each rep, above knee and below knee (Demo).

  • Warmed up with 2×75#, 2x2x105#
  • 5x2x125#

125# was pretty ideal here.

Turned out both of these muscle movements were supposed to be from the floor, not according to the demo videos they sent. I was thinking it was turning out to be a shit load of reps!

Snatches

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×150#
  • 4x1x160#

Made every lift and felt pretty good.

Front Squats

  • 2×95#
  • 2×215#
  • 2×250#
  • 3x2x265#

This was a new way of doing squats for me. Big jump and not much warm-up! Felt really heavy after not squatting since Tuesday.

Had Been Sick Since Tuesday

I felt exhausted and sore all over after Tuesday’s workout. Didn’t add up and later in the day I realized I was getting sick. Finally started feeling better today and was able to lift again. Did a session out in the garage with Kevin.

Warm-up

  • 3:00 Air Dyne
  • Various Snatch Warm-up Exercises

OLY

Snatches

  • 2 @ 75#
  • 2 @ 95#
  • 2 @ 115#
  • 2 @ 135#
  • 2 @ 145#
  • 2 @ 155#
  • 2 @ 135#
  • 2 @ 145#
  • 2 @ 155# (missed the first one)
  • 2 @ 135#
  • 2 @ 145#
  • 2 @ 155#

Some of the early sets of 135 and up felt a little slow and weird. Figured out it was because I was thinking too much, causing things to slow down. When I just went for the lift and took my mind out of it, everything felt much faster.

Snatch Deadlifts

  • 2 @ 155#
  • 2 @ 175#
  • 2 @ 195#
  • 2 @ 205#

I’m able to keep a good knees out position with these. Sooner or later it has to start transferring to the snatch, where I still dive in the knees on the rebend.

Strength

Bench Press

  • 10 @ 45#
  • 5 @ 135#
  • 5 @ 155#
  • 5 @ 165#
  • 5 @ 175#
  • 5 @ 185#
  • 5 @ 195#
  • 5 @ 205#
  • 5 @ 210#
  • 5 @ 215#
  • 5 @ 220#

I started using the slingshot with the 165# set I think.

3 Rounds NFT

  • 5 GHR
  • 5 Hip Extensions (10# plate)
  • 1 Back Extension

First time doing the slow back extension. Really lit up the back.

Tomorrow I’ll be starting the 60 Day Lifting Challenge from Columbus Weightlifting. It’ll be weird to give up control of my programming.