Tag: Airdyne

Bomb Squad Not Necessary

Had no explosiveness at all today. Felt really slow.

Was in at 10am with Matt.

Warm-up

  • 2:00 Air Dyne
  • DU for sets of 59 and 30 (w/ untied shoes)

Snatch

  • 75# Positions
  • 95# Positions
  • 3 @ 115#
  • 3 @ 135#
  • 2 @ 155#
  • F-1 @ 165#
  • 1 @ 165#
  • 1 @ 170#
  • 1 @ 170#
  • 1 @ 160# (left side had 5# more than the right!)
  • F @ 165#
  • F-1 @ 145#
  • 1 @ 150#
  • 1 @ 155#

As you can see I was all over the place today. Felt slow and weak. Here are the two lifts at 170#…

Push Press

  • 5 @ 95#
  • 5 @ 135#
  • 5 @ 155#
  • 5 @ 175#
  • 5 @ 190#

Fun!

Matt and I played two games of Rowling. The first game doing 100m for each frame and then 200m per frame in the second game. We really caught the hang of it in the 2nd game and were getting all 0s and 1s after the first few frames. So we each rowed over 3000m and got in a little recovery conditioning.

Sluggish Sunday

I hit up Survival Fitness at 5pm for 2 hours of open gym. Needed to get back at it.

Warm-up

3:00 Air Dyne

OLY

Snatch Work

  • 45# Position Drills
  • 2 x 3 @ 95# Power Snatch
  • 3 @ 115# Power Snatch
  • 3 x 3 @ 115# 3-Position Halting Snatch Deadlift
  • 2 x 3 @ 135# 3-Position Halting Snatch Deadlift
  • 3 x 3 @ 75# High Hang Power Snatch w/ no dip
  • 2 x 3 @ 85# High Hang Power Snatch w/ no dip

I was getting light-headed from the 95# power snatch triples, so decided right there not to push things and try to go heavy. Probably a good idea anyway after being away from the lifts for a week. Felt pretty good hitting the power position on the halting deadlifts.

Split Jerks

  • 2 @ 160#
  • 2 @ 185#
  • 2 x 1 @ 200#
  • 1 @ 210#
  • 1 @ 225#
  • 1 @ 255# (PR)
  • F @ 260#

I didn’t have plans to jerk, but Alex was doing them, so I jumped in with him. I haven’t tried to go heavy in a really long time. After 225# felt good I decided to go for a PR. Had a little press out on the left arm. Didn’t drop under 260# enough and my arms were bent so didn’t have it locked out.

Misc

3 Sets NFT

  • 5/5 KB OHS (53# KB)

Really need to hammer the mobility to make these easier and I think it’ll help my snatches a lot.

3 Rounds NFT (Back to back, but rest some between rounds)

  • 15 Pull-ups
  • 15 Wall Balls (10′, 20# MB)

Lost my rhythm on the pull-ups in the 2nd round but didn’t come off the bar, so was able to get all 3 rounds done without breaking up the pull-ups.

Even though I didn’t feel that great, turned out to be a pretty good training session. Solid position work on the snatches and a split jerk PR.

3 Position Clean Work

In at 10am with Kevin for some light work.

Warm-up

  • Shoulder Stretches
  • PVC Pass-thrus
  • 2:00 Air Dyne

OLY

3 Position Halting Clean Deadlifts

  • 45# to warm-up
  • 3 x 3 @ 75#
  • 2 x 3 @ 105#
  • 2 x 3 @ 135#
  • 3 @ 155#

Working hard to try and fix my positioning. Feels a little awkward at first and I could really feel the tightness in my back throughout the series. Kevin gave me a good cue for getting shoulders, back, and knees in a good power position. From the knee, I focus on bringing the shoulders back to neutral and the knees and hips naturally move into the correct position to offset my center of gravity. It’s not glamorous or exciting work, but it should pay off big time. Here are some videos…

Strength

Tricep Band Press-downs

  • 5 x 10 (Green band)

Front Squats

Focused on speed, explode up!

  • 5 @ 45#
  • 5 @ 95#
  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 185#
  • 5 @ 215#

Three’s Company

Over to Kevin’s garage to train with him and Alex tonight.

Warm-up

5:00 Air Dyne

OLY

  • Blocks at the knee:
    • 2 x 2 Snatch Deadlifts + 2 Power Snatches @ 95#
    • 2 Snatch Deadlifts + 2 Power Snatches @ 115#
    • 2 Snatch Deadlifts + 2 Power Snatches @ 135#
  • 2 Power Snatches @ 145#
  • EMOM 5:00 – Power Snatch @ 155#
  • EMOM 5:00 – Power Snatch @ 165#
  • EMOM 3:00 – Power Snatch @ 170#

The EMOMs were a little longer because there were 3 of us rotating through each lift. I missed the 2nd one at 170, even though it was OH just fine.

Strength

Pendlay Rows

  • 7 @ 170#
  • 8 @ 185#
  • 8 @ 200#

3 Rounds, paced with 3 of us going

  • 5 Strict HSPU
  • 5 Kipping HSPU
  • 5 C&J @ 135#

The HSPU were on 55# competition plates with an AbMat, so a bit of a deficit. Wanted to get the feel for some touch-n-go C&J for Barbells for Boobs on Saturday.

Back Squats

  • 5 x 3 @ 255# for speed

Conga-line style, so very little rest between sets.

It’s pretty nice having the three of us being so close in a lot of lifts, makes it really easy to cycle through stuff without changing plates all the time. Kevin and Alex were done for the day after this.

Conditioning

5 Rounds

  • 30s Row
  • 1:30 Rest

Would have done 10 if it wasn’t already approaching 2 hours for the session.

20131107-193435.jpg

For the first 2 intervals I was doing a few short fast pulls to get the erg going. Then for the last 3 I went back to a full pull to start. I think I know which one I’ll be sticking with. Is that consistency or what?

3 Hours Bro

Over to Kevin’s garage for a 3 hour training session tonight.

Warm-up

3:00 Air Dyne

OLY

3 Position Halting Clean Deadlift

  • 2 x 3 @ 135#
  • 3 @ 155#

High Hang Cleans (Power Position, no dip)

  • 5 x 2 @ 135#

These two position pieces really helped my feel. My cleans have felt pretty terrible lately. Even my setup position is feeling better after forcing myself to stay over the bar, but get in a more upright position.

Warmed up the shoulders with 5 x 45# shoulder press, 5 x 45# BTN press, and 5 x 45# split jerks.

Power Clean & Jerk

  • 2 @ 135#
  • 5 x 1 @ 155#
  • 5 x 1 @ 185#

Tried not to go 100% on the jerks because they felt terrible when I did and I don’t need to at these weights. Also worked on slowing down the first pull and pushing the knees out instead of having them cave in on me after the bar gets by them.

Push Presses

  • 3 @ 155#
  • 3 @ 165#
  • 3 @ 175#
  • 3 @ 185#
  • 3 @ 190#
  • 3 @ 195#
  • 3 @ 200#
  • 3 @ 205#

That’s a 20# PR on my 3RM and just 10# under the max I set about 5 weeks ago.

Gymnastics

Alternating Tabata (4 each)

  • Hollow Rocks
  • Pull-ups

Did 16-13-12-10 on the pull-ups. Didn’t drop from the bar in the first 2 rounds.

WOD

3 Rounds, Follow the leader style

  • 500m Row
  • 21 KBS (53#)

So we got some rest after completing the KBS each round. Pulled about a 1:46 pace for each 500 and all of the swings were unbroken.

Michigan Rivalry Saturday

Feeling ok after training 5 days in a row, so made it a 6th out in the garage.

Warm-up

  • 5:00 Air Dyne
  • 15# Snatch Warm-up

OLY

  • 2 @ 95# Power Snatches
  • 2 @ 125# Power Snatches
  • 2 @ 145# Power Snatches
  • EMOM 10:00
    • 155# Power Snatch
    • 155# OHS w/ 5s bottom hold

Didn’t have the explosion today, probably from late squats yesterday. Had to keep dropping lower and lower in the EMOM to receive the bar and all of that time OH was killer on the wrists.

Strength

Front Squats

  • 3 @ 135#
  • 3 @ 185#
  • 3 @ 225#
  • 3 @ 255#
  • 3 @ 275#
  • 3×3 @ 245#

Was feeling great in the early rounds, but barely pulled out the 3rd rep at 275#. The last 3 sets weren’t that bad though.

5 Sets

  • 3 Weighted Ring Dips (53#)
  • 10 GHD Sit-ups

WOD

10:00 Air Dyne for calories

Started out way too fast, doing about 95 rpm. Quickly brought that down after the first 30 seconds and kept it just under 80 most of the way. Picked up the pace for the final minute. Ended with 342 calories and 6.47km. Smokes my previous best of 319 calories.

Not the greatest training day, but some good work and I’m feeling good after it. Now off to watch the Michigan vs Michigan State game. GO BLUE!

Row for Recovery

Another 10am session. My hands are feeling the most from all of those KBS yesterday. Legs are still sore too.

Warm-up

  • 3:00 Air Dyne
  • 45# Power Clean Positions

OLY

  • 2 Power Cleans + 5 Front Squats (95#)
  • 2 Power Cleans + 5 Front Squats (125#)
  • 2 Power Cleans + 5 Front Squats (155#)
  • 2 Power Cleans + 5 Front Squats (175#)
  • 2 Power Cleans + 3 Front Squats (195#)

Cleans were not feeling the best and the bar slipped out of my hands twice because it was humid in the gym and the bar was a little slick.

Strength

Shoulder Presses

  • 5 @ 95#
  • 5 @ 100#
  • 5 @ 105#
  • 5 @ 110#
  • 5 @ 115#
  • 5 @ 120#
  • 5 @ 125#
  • 5 @ 130#
  • 1 @ 135#

I worked on short rest for the first 5 sets or so. Caught up to me at the end there with 135# when I could only manage 1 rep and was shooting for 3.

Pendlay Rows

  • 5 @ 135#
  • 5 @ 150#
  • 5 @ 165#
  • 5 @ 180#
  • 5 @ 195#

Heaviest I’ve done with these.

Conditioning

Easy 20 minute Row

I tried to keep my pace in the 2:08-2:10 range and 15-17 spm seemed to be a good stroke rate. The final numbers on the rower were 20:05 for 4,686m with an average pace of 2:08.6.

190 Pound Snatch

Trained with Matt at 10am again.

Warm-up

  • 3:00 Air Dyne
  • 45# Snatch Position Work (really quick)

Snatches

  • 3 Power Snatches @ 75#
  • 3 Power Snatches @ 95#
  • 3 Power Snatches @ 115#
  • 3 Power Snatches @ 135#
  • E30S 2:00 155# Power Snatch (4 reps)
  • E45S 3:00 165# Power Snatch (4 reps)
  • 175# Power Snatches (F, 1, 1)
  • 185# Snatch (borderline whether it could be considered a power snatch)
  • 190# Snatch (PR – video below)
  • 195# Snatch (F, F)

As I worked up I was focusing on the aggressive 3rd pull and forcing the lockout. The 185# attempt ended up forward on my toes, but I walked it forward coming up and saved it. Here’s the PR lift…

The 2nd attempt at 195# wasn’t too bad. Started out instead of in coming off the floor, but only a little. The bar didn’t get much outside of the line after the hip. I received the bar back behind the original line and above parallel. Just too soft and let the weight crash down on me.

Strength

OHS

  • 3 x 135#
  • 3 x 155#
  • 3 x 175#
  • 1-F x 195#

Pretty fatigued in that OH position after all of the snatches. Gotta know when to shut it down some days.

Back Squats

  • 5 x 185#
  • 3 x 225#
  • 2 x 265#
  • 2 x 295#
  • 3 x 1 x 310#

Both Matt and I could tell our legs didn’t have a lot in them after the Air Dyne workout yesterday.

WOD

5 Rounds

  • 15 Russian KBS OTM (62# KB)
  • 15 Russian KBS OTM (71# KB)
  • 15 Russian KBS OTM (80# KB)

It was taking us about 26 seconds to get the work done each minute. Solid 15 minute workout. Matt used 71-80-88.

Kettlebell Circuit

15 Minutes of Air Dyne

10am with Matt again. Went to bed early, but still slept late. Not sure what’s up with my sleep lately. Legs are sore from squats.

Warm-up

  • 3:00 Air Dyne
  • 45# C&J Position Work

OLY

C&J Complex

  • Power Clean
  • Clean
  • Split Jerk

Did 95/115/135/155/185/205/205.

E30S 5:00

  • Power Clean & Split Jerk (165#)

Felt pretty solid. Good to get in some work on the split jerk.

DB Floor Press

  • 10 x 35# DBs
  • 10 x 40# DBs
  • 10 x 45# DBs
  • 10 x 60# DBs
  • 10 x 60# DBs

A lot of cracking in my shoulders.

Conditioning

15:00 on the Air Dyne

  • 30s at 80-90%
  • 30s at 50%

I tried to keep a 23 mph pace during the high intensity intervals. Finished with 216 calories, including the last 30s or recovery. What a burn! Damn near fell down the curb on the way out of the gym.

When the Air Dyne is Considered Rest…

The 10am show again, with Kevin today. Knee is improving. Going up the stairs without a problem, but still favoring it on the way down. Day by day.

Warm-up

3:00 Air Dyne

Strength

Bench Press

Used the slingshot for all sets after 95#, since it worked really well the last time. Chest is pretty sore from the DB bench the other day and 250 push-ups over the last 3 days.

  • 10 x 45#
  • 5 x 95#
  • 5 x 135#
  • 5 x 155#
  • 5 x 165#
  • 5 x 175#
  • 5 x 180#
  • 5 x 185#
  • 5 x 190#
  • 5 x 195#
  • 5 x 200#
  • 5 x 205#
  • 5 x 210#
  • 5 x 215#
  • 5 x 220#

Tried to keep rest periods short, around 60s most of the time. That’s 20# more for 5 reps than just a few weeks ago, although last time I did do a whole bunch of sets of 8 up to 175#. But, shit, my 1RM unassisted is only 240#. Finally making bench progress!

Seated Sumo Deadlifts

Based on this video from Louie Simmons.

  • 2 Seated Pulls
  • 1 Seated Pull with a 2s pause and then explosively stand up

I did 95#, 135#, 2 sets with 185#, and 2 sets with 215#. Pretty weird movement.

Knocked out 3 sets of 10 back squats with the empty 45# bar. Felt pretty good.

WOD

3 Rounds

  • 20 Air Dyne calories
  • 15 C2B Pull-ups
  • 30 Sit-ups

The AD was the easiest part! Finished in 10:47. C2B were 5-4-3-3 in the first round and then 5×3 the last 2 rounds. Need to figure out butterfly C2B before the 2014 Open.