Back Squat

60 Day Lifting Challenge – Week 8 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Is this program over yet? So ready to be done and get back to CrossFit.

Out in the garage by myself a bit after 12 today. I’m scaling back the day 4 and 5 so that I can go for a clean and jerk PR on Monday, then snatch on Thursday.

Warm-up

Crossover Symmetry Activation

Muscle Snatch

3x3x95#

Snatch

2×100#
2×120#
2×140#
1×150#
5x1x160#

Failed at 150# so jumped right back on and got it. I can’t remember the last time I failed with 150#! Failed at the first 160#, but made the next 4. I was trying to think about some tips the coach Drew gave me after I posted my snatch PR attempt video from the other day. Wrong time in the program to be making changes. Will stick with what I got for the next week.

Clean & Jerk

2×135#
2×155#
2×185#
3x1x205#

Wasn’t feeling very fresh, so decided to cut these short.

4×205#
4×245#
3x4x265#

Lightened these up, but switched to 4s instead of doubles. All we’ve done in the entire program is doubles, which I don’t understand. My squat has not improved in 8 weeks and probably even has gone done. Lame!

Skill/Conditioning

10:00 EMOM

30 DU (Unbroken, but only 1 attempt for an unbroken set. If miss, still get 30 total)

*5 Burpee penalty for each round not done unbroken, to be finished after the 10 minutes are over.

I missed in rounds 7, 9, and 10. Did the 15 burpees in 33 seconds.

60 Day Lifting Challenge – Week 8 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Last big week of programming before testing the lifts next week. Over to Kevin’s to lift with him and Alex at 3:30.

Warm-up

Crossover Symmetry Activation
45# Snatch Positions
75# Snatch Positions

Snatch

2×100#
2×120#
2×140#
1×150#
1×160#
1×170#
1×180#

Made everything. BOOM! Two weeks ago at 90%, I didn’t hit 180# on the first attempt any of the 3 days.

Clean & Jerk

2×135#
2×155#
2×180#
1×190#
1×205#
1×215#
1×230#
1×240#

The clean wasn’t pretty with 240# but Alex said I made the jerk look easy. All makes here too.

Back Squat

2×205#
2×240#
2×270#
2×290#
2x2x305#

The 270# double felt really slow, but was ok in the next sets. I forgot to do clean deadlifts after the back squats, but will do them tomorrow since it’s an easier day.

Conditioning

8 Rounds (Tabata)

20s Burpees
10s Rest

Went all out today and got 8-8-8-8-7-7-7-7. That’s one more rep than last week inside the time limits, but with four sets of 8 to start instead of alternating 3 sets of them with 7s. This was so much worse.

60 Day Lifting Challenge – Week 7 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Doing a little swapping around this week, so taking the heavier day 5 program today and will do day 4 work tomorrow to get more recovery going into week 8. Lifted by myself out in the garage around 4:30.

Warm-up

Crossover Symmetry Activation

Muscle Clean

3×95#
3×105#
3×115#
3x3x125#

Kept em on the lighter end today.

Snatch

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

Felt alright today. Not great, but made every lift. Had to pull the last one in and be patient with it.

Clean & Jerk

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

Was trying to be more vertical with my jerk drive and it threw everything off. Not the greatest feel today.

Back Squat

2×205#
2×240#
2×270#
3x2x290#

Felt a lot easier than 2 days ago and I took shorter rest between the heavy sets today.

Conditioning

15 Rounds

5 HR Push-ups
10 Sit-ups

Not that tough on cardio or muscle fatigue. I wanted to stick to small sets so that I wouldn’t die on push-ups and have to rest. Time was 8:40.

Did Crossover Symmetry Recovery to end the day.

60 Day Lifting Challenge – Week 7 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted at Kevin’s at 5 with him and Alex.

I registered for the 2014 CrossFit Games Open. Did you?

Warm-up

Crossover Symmetry Activation
45# Snatch Positions

Muscle Snatch

3×75#
3×85#
3×95#
3×105#
3×110#

Snatch

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

Like night and day compared to yesterday. Made everything.

Clean & Jerk

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

Had Kevin watch a lift at the end. I’m going forward out of my dip instead of straight up.

Back Squat

2×205#
2×240#
2×270#
3x2x290#

Gymnastics

5:00 EMOM

5 Strict HSPU

5:00 EMOM (no rest)

3 Strict HSPU

Even though the programming was for 3 the whole way, I was going to do 5 reps for all 10 rounds, but my shoulders were a little fried after lifts. I held a handstand hold for the remainder of the last minute, which was over 50s worth.

Conditioning

Buy-in: 500m Row
6 Rounds
- 5 Pull-ups
- 10 Over the Box Jumps (27″)

Used some of Kevin’s blocks and 27″ was as close as we could get to 24″. I could use the extra work though. 🙂 Did the row in 1:51 and finished everything in 6:37. I’m not sure why, but I was expecting it to take longer. The programming had burpees instead of the box jumps, but I did burpees on Monday, so made the switch. My box jumps could have been cycled faster, but I felt pretty good on that one.

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!

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 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.

60 Day Lifting Challenge – Week 4 Day 5

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.

Warm-up

5:00 DU Practice
45# Clean Positions

Muscle Clean

3×105#
2x3x115#
2x3x125#

Snatch

2×95#
2×115#
2×135#
1×145#
1×150#
1×160#
3x1x170#

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!

Clean

2×125#
2×150#
2×175#
1×190#
1×200#
1×215#
3x1x225#

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.

Gymnastics

10:00 EMOM

5 C2B Pull-ups

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.

Back Squat

20×45#
2×205#
2×240#
2×270#
2×290#
2x2x305#

5 Rounds

5 Reverse Hypers (green band on GHD)
5 GHD Sit-ups

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.

Conditioning

3 Rounds

1:00 Air Dyne (AD2)
10 HR Push-ups
5/5 One-arm KBS (not alternating, 53# KB)
90s Rest

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.

60 Day Lifting Challenge – Week 4 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. I skipped day 5 of week 3. After staining the new platform on Saturday night, I woke up with a headache yesterday. The fumes got from the garage and took over the entire house. My body was feeling pretty beat from all of the work on the garage too. Then when I saw the programming for week 4 (Max Test Week!), I was glad I’d taken the day off yesterday, so I could hit it hard today before heading up to my parents for a couple of days.

Out in the garage at 10am with Alex. First day using the new platform! Still a lot of cleanup and some organizing work, but should have everything done in the garage gym by the end of the week or weekend.

Warm-up

PVC work
Various stretching
Snatch 2×75#

Snatch

2×95#
2×115#
2×135#
1×145#
1×150#
1×160#
1×170#

I made a comment to Alex that the 135# double felt heavy, so I stopped thinking after that and the lifts felt good. I’m excited for max snatching on Thursday after a couple relaxing days.

Clean & Jerk

2×125#
2×150#
2×175#
1×190#
1×200#
1×215#
1×225#
1×240#
1×255# (PR)
Fx265#

Was supposed to hit a PR match at 250#, but I asked myself what the point was and added another 5#. Glad I did too. Jerk was pretty ugly, landing with a flat back foot and not really dropping under the bar much, but I got it. Felt tired with the 265# even though it was probably plenty high enough. Decided to take the win and move along.

Back Squat

2×205#
2×240#
2×270#
2×290#
2x2x305#

Clean Deadlift

5x2x260#

60 Day Lifting Challenge – Week 3 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Feeling pretty good today, with nothing really sore. Out in the garage in the afternoon by myself.

Warm-up

3 Rounds
- 20s Handstand Hold
- 5 Strict Chin-ups
- 10s Hollow Rock Hold
5×95# Push Press

Jerk Balance

3×125#
3×135#
3×145#
3×155#
3×165#

Snatch

2×95#
2×115#
2×135#
1×145#
1×155#
4x1x165#

Felt a little off towards the end (maybe tired?) but made all of the lifts. Starting to feel more comfortable in the bottom again.

Clean & Jerk

2×125#
2×150#
2×175#
1×190#
1×200#
4x1x215#

Jerks felt weak again. Could have been from the jerk balances I guess. Cleans were pretty explosive.

Back Squat

2×205#
2×240#
2×270#
3x2x290#

No misses today. Tried to keep my elbows forward and explode out of the hole; no hesitation.

Conditioning

12:00 EMOM

Odds – 8 Pistols (alternating)
Evens – 20 Band Pulls (red)

Did 50 band pulls at the end. Pistols were good for not doing them in ages. Off balance here and there, but I’d already been in the squat a ton.

10:00 EMOM

10 Burpees (Max reps in 10th minute)

I went 100% in the first 5 minutes (22-25 seconds), slowed to a 35-40 second pace for the next 4 minutes, and was able to get 18 burpees in the 10th. Not going to lie, this felt rough. Doing this after 2 hours of other work sure doesn’t help and I know I wasn’t all there because I have easily done 10 burpees in 19-20 seconds.

Ready for the rest day!