Tag: 60 Day Lifting Challenge

60 Day Lifting Challenge – Week 7 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Since it’s a light week and it looks like next week might be MAX test week, I’m making a lot of adjustments to the program this week to prepare for some solid rest heading into Monday. Lifted by myself around 10:45.

Warm-up

  • Crossover Symmetry Activation
  • 3 rounds
    • 10s L-sit on parallettes
    • 4 Turkish Get-ups (alternating, 53# KB)

Not sure I’ve ever done TGU that heavy and surely not for that many reps.

Snatch from Below Knee

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

Went 2/5 with 160#. Ugh! It was too far forward or I wasn’t dropping under enough for the force I was putting on the bar. They were all plenty high enough, that’s for sure. I definitely rush more and concentrate less when I snatch alone. Need to fix that. I focused on the last rep and it was solid.

Clean from Below Knee

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 5x1x205#

Cleans felt good. I never really am in risk of missing, but for a few attempts in the program where I tried something new and was thinking too much. Goes to show much more I should be able to clean I hope.

Clean Deadlift

  • 2x2x230#

Kind of odd to only do 2 sets of 2. Must be a reason for it though.

Conditioning

10 Rounds

  • 30s Air Dyne (~80%, AD2)
  • 30s Rest

I kept the RPM around 90. Went a full 1:00 on the last round and finished with 256 calories.

Did the Crossover Symmetry Iron Scap to end the session.

60 Day Lifting Challenge – Week 7 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted with Kevin and Alex over at Kevin’s garage at 4:30pm.

Warm-up

  • Crossover Symmetry Activation at home before heading over
  • Band stretches
  • 45# Snatch Position Work

Jerk Footwork

I did the drill somewhere between 5 and 10 times.

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Felt really good today. Not close to missing anything except the last rep where I got a little extra into it and nearly lost it too high and too far back.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Best jerk day yet!

Front Squat

  • 2×185#
  • 2×215#
  • 2×250#
  • 2×280#
  • 1×295#
  • 1×310#

Failed to match my PR with 310#. Bottomed the fuck out and had no chance. I think it has become more mental than anything else at this point with my front squats.

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

My goal was to alternate between 8 and 7 each round. Had to make an adjustment in round 7. Ended up going 8-7-8-7-8-7-7-8, with that last rep coming just after time ran out. So close!

60 Day Lifting Challenge – Week 6 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex came over to lift at 11.

Warm-up

  • Crossover Symmetry Activation
  • 45# Shoulder Presses and Snatch Presses
  • 95# Shoulder Presses

Split Press

  • 3×120#
  • 3×125#
  • 3×130#
  • 3×135#
  • 3×140#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 1×170#
  • 3x1x180#

Missed the first 180#, was way up on my left toes in the bottom of the 2nd, but saved it, and the 3rd felt pretty solid and easy.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 1×215#
  • 2x1x230#
  • 1×235#

I can’t believe how much better my jerks feel in the last week and a half. Work jerk of the day was on the last rep and I’ve had much worse attempts at lighter weight even just 2-3 weeks ago. Decided to add the extra 5# on the last rep since it’ll probably be the last heavy day like this until the week after next.

Back Squat

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

Felt pretty good on the way up, but those doubles at 305# were rough today.

Snatch Deadlift

  • 7x3x205#

These may have been the most surprisingly hard part of the day. Focused on pushing through the floor and tried to keep a solid back angle, without my hips rising up first. Felt a lot different in my legs than I’m used to.

Finished the session with Crossover Symmetry Recovery.

Rested up and did conditioning at 8pm.

Explosive

10:00 EMOM

  • Odds: 5 Plyo Push-ups
  • Evens: 2 Broad Jumps (for distance)

Conditioning

3 Rounds

  • 20 Burpee C2B Pull-ups
  • 20 Over the box jumps (24″)
  • 1:1 Work:Rest

Regular burpee pull-ups are the way to go with this, but the pull-up bar on my rig is lower than my reach, so I essentially did jumping chest to bar pull-ups. My round times were 2:51, 2:51, and 2:49 with over the box jumps getting better each round. Knowing the burpee portion could really wipe me out, I took a steady pace with them on the 2nd and 3rd round, allowing me to push a little harder through the box jumps.

That was a fun workout. On to rest day!

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60 Day Lifting Challenge – Week 6 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex couldn’t make it today, so out in the garage by myself at 5.

Warm-up

  • Crossover Symmetry Activation

Not much messing around today. Get right to that loaded bar!

Muscle Clean

  • 3x#95
  • 3x#105
  • 3x#115
  • 3x#125
  • 3x#135

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

I think the activation helped open up my shoulders.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 5x1x205#

Hit myself on the chin with a jerk for the first time in ages. That’ll leave a mark. Other than that, jerks feel like they are improving a lot.

Clean Deadlift

  • 5x2x290#

Dang that’s heavy for a clean deadlift.

Ended with Crossover Symmetry Plyometric.

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!

60 Day Lifting Challenge – Week 6 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted with Alex at 4:30 again. Feel pretty good today after the first 90% day based on new PRs yesterday.

Warm-up

  • Band stretching
  • 45# Snatch Position Work

Muscle Snatch

  • 2×75#
  • 2×85#
  • 2×95#
  • 2x2x105#

Power Snatch Below the Knee

  • 2×105#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

Power Clean Below the Knee

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 5x1x205#

GHR

  • 2x5x15#
  • 3x5x25#

Conditioning

10:00 EMOM

  • Odds: 15s Air Dyne (AD2)
  • Evens: 30 DU

60 Day Lifting Challenge – Week 6 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted in the garage with Alex at 4:30.

Cutting day 5 of last week short was a good idea. Needed that extra rest. Alex and I both felt great today.

Warm-up

  • Stretching and band pass-thrus
  • 45# Snatch & Clean Position work
  • 75# Muscle cleans and some presses

Muscle Clean

  • 3×95#
  • 3×105#
  • 3×115#
  • 3×125#
  • 3×135#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 1×170#
  • 3x1x180#

Missed first attempt at 180# because my head wasn’t in it. Felt pretty good other than that one.

Clean & Jerk

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

Felt light today. Even the jerks felt good for the most part.

Back Squat

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

Squats don’t seem to be getting any easier, but the volume of weight before squats is going up and includes a lot of squatting, so I guess that’s one way to look at it as a positive.

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

I’m basing these off a set number of reps in each round. Last week I did 7 each round, so bumped my number up to 8 for the first 2 rounds. Made it tough to get 7s the rest of the way, but I squeaked by.

60 Day Lifting Challenge – Week 5 Day 5

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

Was actually feeling pretty good today. Lifted with Alex at 3:30 again. My body lied to me…

Warm-up

  • 4x 20-30s Handstand Hold
  • PVC pass-thrus
  • Band pulls
  • 45# Snatch Positions

Muscle Snatch

  • 3×75#
  • 3×85#
  • 3×95#
  • 2x3x105#

Snatch

  • 2×105#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160# (F)
  • 2x1x170# (M-F)
  • 2x1x165# (F-M)

Felt terrible. I haven’t had that many misses in a day this entire challenge, other than PR day. Did 2 broad jumps for distance after each of the last 4 singles.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 2x1x190#

The C&J felt a little better than the snatches, but still pretty weak. We packed it in early and skipped the back squats and good mornings.

Conditioning

4 Rounds

  • 10 T2B
  • 10 Ball Slams (15#)

I attempted to do the conditioning after Alex left, but I even had to change that on the fly. It was supposed to be two 4 minute AMRAPs of the above movements with a 2 minute rest in between. After 3 sets of 5 T2B I was pretty much doing singles! Finished 4 rounds in 4:45.

Time to rest up for the beginning of week 6 on Monday.

60 Day Lifting Challenge – Week 5 Day 4

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

Made a quick trip up to Rogers City yesterday to meet my new niece. Jumped on Dad’s Air Dyne before hitting the road back home.

Conditioning

  • 20:00 Air Dyne at 50-60% effort

Kept my RPM just below 60 on the AD2 and finished with 330 calories, which is pretty close since I’ve done 340 in 10 minutes before. Good way to start the day.

Lifted at 3:30 with Alex in the garage.

Warm-up

  • Band pass-thrus
  • 45# Snatch Position Work
  • 75# Muscle Snatches and Snatch Presses

Power Snatch from below knee

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

Felt a little slow and missed the 4th rep at 160#.

Power Clean from below knee & Push Jerk

  • 2×130#
  • 2×155#
  • 2×180#
  • 1×190#
  • 5x1x205#

Alex told me to be faster with the push jerks and it really helped.

Front Squat

  • 2×185#
  • 2×225#
  • 6x2x250#

Added in those couple of extra warm-up sets since all of the lifts were power variations. Still took a couple of the 250# sets to start feeling ok with the weight.

Snatch Deadlift

  • 5x2x185#

Even these felt heavy! I hope the extra conditioning I’ve added this week isn’t the cause for my sluggish feel. Maybe it was the quick trip with 5 hours of driving.

60 Day Lifting Challenge – Week 5 Day 3

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

Happy New Year! I really needed the rest day yesterday after hitting the first two workouts of the week within 14 hours. I also played about an hour of half court basketball on Tuesday night. Got a nice nap in during the day yesterday too. Alex came over around 10 to lift.

Warm-up

  • PVC pass-thrus
  • 45# Shoulder Presses
  • 95# Shoulder Presses

Jerk Balance

  • 3×95#
  • 3×125#
  • 3×135#
  • 3×145#
  • 2x3x155#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Missed the 4th attempt twice.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Missed the last jerk because I was trying to get my front foot out more. Lost my balance and couldn’t save it.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

Felt really heavy today.

Seated Good Morning

  • 4×135#
  • 4×155#
  • 4×165#
  • 4×175#
  • 4×185#

Went a little easy on these today. Supposed to be a light week. 🙂 Took up just under 2 hours for all of the lifting.

Conditioning

5 Rounds

  • 30s Over the Box Jumps (24″)
  • 30s Rest

I was planning to do 10 rounds thinking I’d get like 10 per round. Got 15 though in the first round so quickly decided 5 rounds would be enough. I don’t want to kill my legs for the next two days. Did 15-13-14-14-15.