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.
10:00 EMOM
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.
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.
Felt a little slow and missed the 4th rep at 160#.
Alex told me to be faster with the push jerks and it really helped.
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.
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.
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.
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!
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.
10:00 EMOM
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.
5 Rounds
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.
3 Rounds
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.
I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.
The first 3 days of the week beat me up. I’ve never done so many heavy reps of the lifts in a week, let alone a 3 day period. Needed the rest day yesterday and got a massage. Woke up feeling even more sore today, but seemed to loosen up a bit shoveling snow. Out in the garage by myself in the afternoon.
I should have done more to warm-up the shoulders, because they were so tight for the jerks.
I actually kind of like having to get on to the mats. Helps landing with a flat stable foot.
Kind of a meh day with my feel. Lost stability in the hole on the 4th 155# lift after a second or two down there and bailed on it.
The first two jerks felt horrible because my shoulders were so tight. I forgot to increase the load after the first 190# single, so just went with 3 of each instead of the prescribed 5 singles at 205#.
I started focusing on a point in front of me on both lifts (when I remembered). I have a problem of throwing my head back, especially in the snatch, and my neck has been more sore than normal the last two weeks due to the volume of reps.
I like the seated version better. Last set was pretty ugly.
Not the greatest lifting day, but got the work done. This week is really hitting me hard. One more day, then rest, and hopefully a lighter week 3.
I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lighter volume today. Went out to the garage by myself around 11am. Took me about an hour to finish.
Could probably try 140# next time. The balance from the split is a little weird, especially since was the first time I’ve done them.
No blocks for these, as you can see in the demo video and some of my lifts.
Trying to work these a little faster and get a little more violent with the hip action. Only got the first 3 sets on video.
As I was finishing up my lifts, UPS Freight came with my jerk blocks and the rack/cage. Just in time for jerk balances and jerks on Sunday! I’ll be waiting until doing some work on the garage before setting up the rack, but I’m excited!
I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. In the garage before noon by myself for lifting.
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.
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.
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.
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. 🙂
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.
Wow, I was out of breath after the AD. Being sick really fucks up training.
From 2 positions for each rep, above knee and below knee (Demo).
95# didn’t feel terrible, but it was a bit much and losing the technique aspect, so I dropped down.
From 2 positions for each rep, above knee and below knee (Demo).
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!
Made every lift and felt pretty good.
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.
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.
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.
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.
I started using the slingshot with the 165# set I think.
3 Rounds NFT
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.
In to Survival at 10am. A few folks were there for a bit working on things, but had about 90 minutes to myself. Will be heading north on Wednesday for a few days, so short week of training.
Used a rack and straps.
So weak!
Did a wave type of format…
First time doing those. Different.
Tabata Row
Got a massage yesterday and rested. Wasn’t feeling that great early in the week so figured I’d take a step back.
Went in around 11am today and did some stuff with Matt.
2:00 Air Dyne
Originally was going to do 5 sets, but added two more: 135-145-155-165-175-185-195 Worked up a good sweat.
Did a quick set of 5 front squats with 225# since the legs got pretty warmed up with the complex.
How this works is you do a set of front squats and then immediately do the jumping back squats. Since there are 5 different sets of front squats, you start and end with them. I rested about 2:30 before starting the next set of front squats.
EMOM 14:00
My biceps are weak!
After a few hours I headed out to the garage.
5 Rounds NFT, but keep moving
Racked up 234 calories on the AD.
Nick Momrik's Fitness Logs 