Tag: Clean & Jerk

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.

Back Squat

  • 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 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex came over and lifted at 5. I can really feel the CS Plyo from yesterday in my shoulders and those good mornings in my hamstrings.

Warm-up

  • Crossover Symmetry Activation
  • Handstand Holds
  • 45# Snatch Positions
  • 2x2x75# Snatch

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • Fx170#
  • Fx180#
  • 1×180#
  • 2xFx190#
  • 1×190#
  • Fx195#
  • Fx200#
  • 4xFx205#

Not a very good day as you can see by all of the misses. I think this is only the 3rd time I hit 190#, so that felt good. I did get 205# in a high pull before giving up on the first rep and then had it overhead the next 3 reps, just couldn’t get it stabilized in position. If I was able to PR today, that was going to be the end of the snatch in the program for me. Looks like I need to give it a go again next week when I’m rested. Third consecutive day of lifting isn’t that conducive to setting a PR, but I’ll take the mental win of knowing I can get the weight overhead no problem.

Clean & Jerk

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

Was feeling pretty good until the 235#. I didn’t get me elbows up under quick enough, so it was a struggle to stand it up with my arms supporting a lot of the weight. Then I just had nothing left for the jerk and missed it.

Front Squat

  • 2×185#
  • 2×215#
  • 2×250#
  • 2×265#
  • 2×275#
  • 2×280#

I missed the last rep again! The first rep felt pretty fast, so I thought I had it.

Snatch Deadlift

  • 2×210#
  • 2×235#
  • 2x2x250#

Damn that was heavy! Instead of doing 5x2x190 from the program I went with the weights Kevin had programmed for Alex. Maybe that’ll be the difference for my snatch next week!

Was supposed to do a 10 minute EMOM of 30 unbroken double unders, but I don’t need to bury myself. I need some rest! I’m going to make some adjustments to the program to lighten the load for days 4 and 5 since I’m going to max my C&J on Monday instead of doing both lifts next Thursday like they have set. No way I’d have enough in the tank to go for C&J after snatches.

60 Day Lifting Challenge – Week 8 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Trained solo at 10:30 out in the garage.

Warm-up

Crossover Symmetry Activation

Muscle Snatch

  • 3x3x95#

Snatch

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

Rushed the 3rd rep of 160# and missed it.

Clean & Jerk

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

Jerks felt solid today and I was still concentrating on vertical drive out of the dip.

Clean Deadlift

  • 5x2x285#

Felt strong with these today. Seemed like I was holding my back in a better position.

Good Mornings

  • 5×135#
  • 5×145#
  • 5×155#
  • 2x5x165#

Conditioning

  • 15:00 Air Dyne (AD2) @ 55-60%

For me, that’s staying around 60-65rpm. Knocked out exactly 300 calories.

Finished up with Crossover Symmetry Plyo.

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

2014-crossfit-gamesI’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 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!

20140111-210519.jpg

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!