Day: January 8, 2014

60 Day Lifting Challenge – Week 6 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Woke up a little sore today, probably mostly from Monday. Lifting with Alex out in the garage at noon.

Warm-up

3 Rounds NFT

  • 3/3 Turkish Get-ups (35# DB)

Haven’t done TGU in a long time. Took breaks between rounds, because 6 in a row got the lungs working.

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 1×170#
  • 4x1x180#

Made the first 180# lift, but failed the next two, so added a 4th rep to try and end on a positive note. Missed it too. Not bad misses, just a little forward and probably should have dropped under more on reps 2 and 4. Rep 3 I should have missed backwards but I got uncomfortable and pulled it forward for the miss.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 1×215#
  • 3x1x230#

Made everything. Cleans are feeling really good and made some progress with the jerks today. Last two reps were a little iffy, but the other jerks felt solid. I was starting to push myself under more, even at the heavy weights.

Front Squat

  • 2×185#
  • 2×215#
  • 2×250#
  • 2×265#
  • 2×270#
  • 2×275#

Last two sets were programmed to be at 280 but I keep missing that last rep, so I dialed it down today, especially with the heavier cleans now. Still wasn’t easy.

Seated Good Mornings

  • 4×155#
  • 4×165#
  • 4×175#
  • 4×185#
  • 4×195#
  • 4×200#

200# is the heaviest I’ve gone.

Split up the day. Headed out to Survival Fitness for the first time since December 15th to open gym at 8pm. Brent joined me and Matt did some of the rowing with us.

Warm-up

  • 500m Row

Skill

  • 2:00 AMRAP: Shoulder touches
  • Rest 2:00
  • 2:00 AMRAP: Ring Dips

Switched from DU to ring dips since we did a bunch of DU last night. Had to scale the shoulder touches with my feet up on about a 14 inch box and then walked the hands in trying to get to vertical. I did 114 shoulder touches and 32 ring dips. Did 3×5 strict, a set of 5 kipping and then had to start going to 3s and 2s.

Conditioning

  • 1k Row
  • Rest 4:00
  • 500m Row
  • Rest 2:00
  • 250m Row
  • Rest 1:00
  • 125m Row

I added the 250m and 125m to get in some extra, since tomorrow is a rest day and Friday is a lighter day. My splits were 3:30.7, 1:42.3, 49.1, and 22.8. Wasn’t breaking any PRs on the 1k or 500, but it was good high intensity work for the 2nd session of the day.

Update: That 1k row turned out to be a 5 second PR!

Bring on rest day and hopefully a massage!