Tag: Clean & Jerk

Make It 7

Out in the garage in the evening.

Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 4x1x175

Missed 155 trying something different, but reset and got it.

Clean & Jerk

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 1×185
  • 1×200
  • 1×215
  • 4x1x230

Cleans felt a little heavy today.

Front Squat

  • 2×235#
  • 2×260
  • 2x2x275

These felt really good! Didn’t wear a belt at all and was able to stay upright.

Accessory

28:00 EMOM (alt)

  • 5 Strict HSPU
  • 6 Evil Wheels
  • 8 Ring Rows (feet elevated)
  • 15 Lying Leg Lifts

Set the clock for 20:00, planning on 5 times through, but the handstand push-ups were holding up so I went 2 more sets through.

Put a bow on deload week. Hopefully I can get in the next full week of the program before I leave the country. Then that might be it for dedicating time to lifting.

Sunday at the Bar

Out in the garage after 11. Can still feel sore quads and for about a week I’ve been feeling something in my left leg which seems to be almost exactly like what I had when I couldn’t do pistols for the better part of a year. Good news is I was able to do them the other day after this had already started. Something to keep an eye on.

Snatch

jay-z-dirt

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 1×175
  • 1×185
  • 2x1x195

Tried to shut off my brain on the last three. Always a good day when I don’t miss a snatch.

Clean & Jerk

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 1×185
  • 1×205
  • 1×215
  • 1×230
  • 1×245
  • 2x1x260

Jerks felt weak and slow.

Front Squat

  • 3×225#
  • 3×255
  • 3x3x275

Good Morning

  • 3x5x155#

Stiff low back so didn’t increase. Decided to skip any extra work since I took my time today.

That’s a wrap on 3 “weeks” of the OTM program. Week 4 is a deload week, which I’m not sure I need since I’m only doing 2-3 lifting days a week instead of getting all 5 in. I’ll take it though. Will be nice to speed through the lifts and have some more time for abs and accessory work.

Unbroken MU

My shoulders are still a little sore from Saturday, but my upper back is where the real soreness is from that gymnastics work on Sunday evening. Did a 20 minute ROMWOD during lunch today. The biggest issue with going back to work has been the right side of my back gets really tight after sitting for 2 hours. In the last month and a half I’ve noticed the same thing happening during any car rides over 90 minutes. Maybe I “deconditioned” myself out of my back imbalance a bit during the 3 month sabbatical. Anyway I hope things square away soon, because it’s really making the word days drag on when I have to keep taking forced breaks more often than I’d like. Got to the gym around the start of the 4:30 class.

Snatch

  • 5x20kg
  • 3×40
  • 2×50
  • 2×60
  • 1×65
  • 1×70
  • 1×75
  • 1×80
  • 3x1x85

I wasn’t sure how these would go with my back. In the early sets I really tried not to be too aggressive, which I think had a nice carryover to when it got heavier. Those singles at 85% felt really good.

Clean & Jerk

  • 5x20kg
  • 3×60
  • 2×75
  • 2×85
  • 1×91
  • 1×98
  • 1×104
  • 3x1x111

Solid here as well. I didn’t even realize I wasn’t wearing a belt until after the first rep with 111 kilos. Usually I like to put on the belt when I get over 200 pounds. Made a big effort to stay off my phone and keep moving from set to set after loading the bar. Not quite EMOM, should have been close most of the time.

Front Squat

  • 3x118kg
  • 2x3x125

I did put on the belt here, because sometimes my core gives out a little and I start to cave forward. I think I was pretty upright for every rep though.

Good Morning

  • 5x60kg
  • 5×70
  • 5×75

Took just over an hour to finish all of the lifting.

Midline and Gymnastics

Decided to combine abs with some gymnastics today so it didn’t seem like I was wasting so much time. I swear the ab work takes almost as long as the lifting in this program.

5 Sets

  • 10/10 Side Bends (70# KB)
  • 5 Strict Ring Pull-ups

Big focus on keeping a hollow body through each pull-up.

4 Sets

  • 25 Lying Leg Raises
  • 6 Ring Kip Swings

I need get back to doing those swings more often and translate the high feet into my actual muscle-up, because I still do the big knee bend on my forward swing.

Two weeks of Catalyst OTM ✅

Conditioning

5-4-3-2-1

  • Unbroken Muscle-ups

I had the urge to do some muscle-ups, even after fatiguing my pull and swing with the other work. Originally thought of starting with 6 down to 1, but made the right call to do with 5. Finished at exactly 2:00, with having to double or triple kip my final dip. I guess my rests between sets were spot on.

Week 1 of Catalyst OTM

Out in the garage after 5. Started with Crossover Symmetry Activation. No knee sleeves again today. This finished up the 5th workout of “week” 1 of the Catalyst program. I quoted “week” there because I’m spacing them out and shooting for 3, sometimes 4 lifting days a week. My body can’t handle 5 days per week and I want to continue with Aerobic Capacity as long as the weather holds up while also getting in 1 or 2 CrossFit classes.

Snatch

  • 5×45#
  • 3×95
  • 2×115
  • 2×135
  • 1×145
  • 1×155
  • 1×165
  • 3x1x175

Focusing on a more controlled pull and not pulling higher than needed felt a lot better today.

Clean & Jerk

  • 5×45#
  • 3×115
  • 2×155
  • 1×170
  • 1×185
  • 1×200
  • 1×215
  • 3x1x230

Cleans felt easy. Tried to work on getting my jerk feel back.

Front Squat

  • 3x3x265#

After first rep of first set I wished I had the belt on. Low left side near the spine felt tight. Strapped on the belt for the other two sets and it was like night and day.

Good Morning

  • 3x5x135#

Kept it light due to my back feeling the way it was. Actually wore the belt too for the first time doing good mornings, which I think takes away some of the training effect, but gotta stay safe on days like this.

Skipped abs because of core work yesterday in class and my sinuses were going crazy from cleaning house so I wanted to be done. Will get in a 20 min ROMWOD tonight.

Too Heavy

After staying up for the iPhone 7 pre-order, I took a needed rest day yesterday. I’ve had this crazy idea to try a 225# “Grace” for months. Today was finally going to be the day.

C&J Warm-up

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 2×185
  • 1×205

Heavy Heavy Grace

Oh boy, 205# was already feeling heavy in the warm-up. I got through 4 reps with 225# right around a minute in. Then I failed the jerk on the 5th rep. Enough of that! I am not fit enough; it would have taken me way too long to finish. So I rested up and lightened the load.

  • 30 C&J (185#)

This was more my level. Tried not to rest too much and happy with the result. Made it through 11 reps before I started to reset between the clean and the jerk. Finished in 6:59, which is the time domain I was looking for. I was so uncomfortable after I finished, I had to get everything off. Then for a few seconds I thought I might actually puke. My splits every 5 reps were:

  • 5 – 0:40
  • 10 – 1:42 (1:02)
  • 15 – 3:02 (1:20)
  • 20 – 4:39 (1:37)
  • 25 – 5:56 (1:17)
  • 30 – 6:59 (1:03)

Really slowed through the middle.

Aerobic Capacity – Strength Endurance

Took a solid recovery time and headed outside.

6 Sets

  • 25′ Broad Jump
  • 200m Run (Target = 0:39)
  • 2:00 Rest

Some of the instructions for this one said 10 jumps OR 25 feet. Using the distance seemed much better logistically to me, but after doing it I feel like I probably missed out on a lot of the intended response since I did the 25 feet in 4 jumps. I was easily under the target on the 200s every round since I didn’t mark off a 100m spot to check my pace. My run times were 36, 37, 36, 38, 38, and 37 seconds. Including the rests it took me 14:35 to finish.

Nineteen minute ROMWOD in the afternoon.

Vaughn Is Complete

Did a 22 min ROMWOD this morning and then sat around on my ass most of the day. This humidity is exhausting. Got to the gym a bit after 4.

Front Squat

Pause 5 seconds on the first rep of each set.

  • 6x20kg
  • 6×60
  • 4×90
  • 2×102
  • 6x2x111

Warming up the bar felt really heavy. Thought I’d have to go with the minimum 3 second pause. Just took some sets to get loose I guess because the working sets felt really good.

Snatch balance + OHS

  • 2x20kg
  • 2×33
  • 2×40
  • 2×50
  • 1×60
  • 1×68
  • 1×74
  • 1×80
  • 1×85
  • 1×89
  • 1×92

The instructions were to go for a max today. Finally on something! The last two sets were both PRs on my snatch balance, beating the 195# I’d done previously. Glad not to have any misses, even with the extra overhead squat. Maybe could have gone heavier, but it was time to move on with a lot of reps left in the session. Maybe wore the belt starting with 74?

Snatch

3 second lift off on every rep.

  • 3x20kg
  • 3×40
  • 3×50
  • 3×60
  • 3×70
  • 3×75
  • 2×80
  • 1×80
  • 3x1x85

I think I started dropping between reps with 60 kilos. I went for the 3rd rep in a row with 80 but was breathing pretty good already and just rushed it. Rested before making the final rep. First attempt with 85 was falling behind me. Felt pretty solid to make the final 3 singles.

Clean & Jerk

Clean with 3 second lift off and jerk with 3 second pause in split.

  • 3x40kg
  • 3×60
  • 2×80
  • 2×91
  • 2×98
  • 2x1x104
  • 2x1x111

Wore the belt with 91 and over. Started to feel my back a little with the final weight.

That’s a wrap on the Vaughn program! Excited to switch it up and get back to doing some lifts without pauses or tempo. This was a really solid base program though. It took me 5 weeks and 3 days to get through, which isn’t too bad considering I had a minor back tweak that set me back and spaced the workouts out a bit more to help my body recover.

I’m going to do a few different things for the rest of this week and probably part of next week, but continue running, and then start a new lifting program middle to late next week.

Back At It

My back was really tightening up yesterday. I did use some e-stim on it last night that seemed to help and it feels better this morning. Out in the garage before 11 to try to finish up the lifting work I had to quit on Tuesday. Started with Crossover Symmetry Activation.

Snatch

3 second lift off on all reps.

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • 3×135
  • 5×145 (3-2)
  • 5×155 (3-2)
  • 5×165 (2-2-1)
  • 5×175 (5×1)
  • 5×185 (5×1)

No misses!! Had to start using chalk at some point because the bar was slipping on my thumb during the lift offs. Stoked I was able to get through it today and get back on track.

Clean & Jerk

3 second lift off and a 3 second pause in the split

  • 3×95#
  • 3×135
  • 3×155
  • 3×175
  • 3×185
  • 3×200
  • 3×215
  • 3×225 (2-1)
  • 1×235
  • 1×240
  • 1×245

I put on the belt with 200+. The programming called for 3 reps with about 240 at the end. I planned to just do it with 235 but was feeling good when I got there and decided to make a couple jumps.

Should go without saying that all reps with both movements were to full squats. Finally done with week 3 and on to the final week. Looking forward to finishing up this cycle and getting back to full lifts from the ground without pauses and tempos. Big golf week with our end of the season tournament so I’ll probably split up some of the lifting workouts and not try to rush to finish the cycle. Better to get through it in one piece.

Wanted to GHD today but 2 hours was enough working out plus enough stress on my back for the day. I took my time and wasn’t going to rush anything though, not knowing how my back would hold up. A 23 minute ROMWOD in schedule for tonight.

Cruisin’

Woke up with tired legs from playing a bunch of Slammo/Spikeball last night.

Warm-up: 3 Rounds

  • 10 PVC Pass-thrus
  • 80′ Bear Crawl
  • 10 Walking Lunges

Conditioning

  • 800m Run
  • 40 Push-ups
  • 20 C&J (95#)
  • 400m Run
  • 20 C&J (95#)
  • 40 Push-ups
  • 800m Run

Took exactly 16:00. I went 15-10-8-7 on the first round of push-ups, 10-5-5 on both sets of clean and jerks, and 4×10 on the last round of push-ups, with the final 10 being very slow. Was mostly on cruise control.

Midline

6 Rounds (Tabata)

  • 20s Hollow Rocks
  • 10s Rest
  • 20s Side Plank (R)
  • 10s Rest
  • 20s Side Plank (L)
  • 10s Rest

I think I was able to get 18 hollow rocks each time, but they started to burn after 3 sets. Side planks were no issue.

2:00 AMRAP

  • Air Squats

Pretty steady pace of 10 reps every 15 seconds. Finished with 81, which is not very good by BTWB rankings.

Felt like doing something in the evening so I tested out this week’s shoulder press strength work for Intuition. Warmed up with Crossover Symmetry Activation.

Shoulder Press – E3M

  • 9×45#
  • 6×75#
  • 3×95#
  • 3×105#
  • 3×125#
  • 3×145#
  • 3×155#
  • 3×162.5#

Pretty close on the rounding of 60-70-80-85-90% based off a 180 pound estimated max. I paused for a second on my chest with 125-145-155 and maybe even 105 (can’t remember), effectively making each rep a first rep. Caused the final set to be harder than it should have been, considering I did 3×170 earlier this year.

Do Reps

Woke up surprisingly sore from yesterday’s workout. Most in my quads. Did Crossover Symmetry Activation before hitting the platform. Put on the new knee sleeves for all of the lifting.

Snatch

  • Warmup reps @ 20kg
  • 2x3x40kg
  • 3×50
  • 3×60
  • 3×70
  • 1 miss then 2×75
  • 1×80
  • 1×85
  • 1×90
  • 2 misses, 2 misses, 1 miss @ 95
  • 2 misses @ 80

Glad to make 90kg which is 90%, but it all went to shit after that. The very light reps felt great, but once some weight started getting on the bar I did not have it.

C&J

  • 3x60kg
  • 3×70
  • 2×80
  • 2×90
  • 2×100
  • 105
  • 110
  • 115

Felt heavy, but no misses.

Back Squat

  • 5×135#
  • 5×185
  • 5×225
  • 5×255
  • 2x5x275

Haven’t had 200+ on my back in 2 months. Felt ok.

I think the lack of sleep definitely played a role in the lifts feeling so heavy. Knees sleeves felt very warm on my legs, but having the A/C out in half the gym didn’t help that any. Knees felt weird when I took them off after nearly 2 hours.

Aerobic Capacity

I’ve been archiving workouts from the site for nearly a year. This one comes from last August and is an aerobic threshold workout. Headed over to one of the high school tracks in the evening.

  • 1200m (6:09)
  • 3:00 Rest
  • 500m (2:02)
  • 3:00 Rest
  • 1200m (6:00)
  • 3:00 Rest
  • 400m (1:33)
  • 3:00 Rest
  • 1200m (5:45)
  • 3:00 Rest
  • 300m (1:01)
  • 3:00 Rest
  • 1200m (5:38)
  • 3:00 Rest
  • 200m (0:37)

Did it all with laps on my watch and finished at 49:59. Total of 6,200 meters. The pace targets for the 1,200 meter runs was recommended at 75-90 seconds slower than mile PR and the pace for the 500->200 meter intervals was at a mile PR time. I figured I would be conservative and base it off a 7:00 mile. I had recently just run about 7 seconds slower than that, but I know that’s my potential, even right now. So that came out to a 6:20 for each 1,200 meters or 32 seconds per 100m. On the fast intervals I was going to target 25-26 seconds per 100m.

As you can see above, I was under the pace targets for every interval. After I got through the 500 meters I know I could kick things up a notch and after each pairing I knew I could push some more. No need to go the conservative route I guess.

The pace graph (heart rate overlay on top) is kind of cool to look at. You can see where the rest periods are and walks after the 500m and 300m back to the bench at the starting line where my drink was.

2016-06-04-pace-hr

Got in 40 minutes of ROMWOD after dinner.

Starts with a G, ends with an E

Nasty storm rolling through and everything is shut down. They didn’t even send kids to school this morning and the snow didn’t start until after 10am. Out in the garage. Started with Crossover Symmetry Activation.

Accessory

6 Sets

  • 5/5 Bulgarian Split Squats (25, 35, 45, 3×50)
  • 5 Good Mornings (45, 95, 115, 3×135)

Nothing crazy with the Open starting this week. Don’t need any more injuries. Warmed up clean & jerks with 5×45#, 5×95, and 3×1153

Conditioning

I started the clock and started everything at set times. At 0:00…

“Grace”

  • 30 C&J (135#)

My last Grace was a 2:17 done by going 10 unbroken and then all singles. After that I thought of a new strategy I haven’t seen anyone try. Everyone always goes for a huge unbroken set and then singles. But If you go with some smaller sets for longer you can eliminate a bunch of bar drops. I was hoping to get 4 sets of 5 but after 2 reps in the 4th set it was time to go with singles. Those first 17 reps were done in exactly 1:00. Ended up with 2:04 for a 13 second PR so I guess my strategy worked!

…at 10:00…

  • 20-16-12 Ski Erg cals
  • 10-8-6 Burpee Box Jumps (33″)

This was much worse than I expected. When I got into the second round I had no gas. It was taking me 2 pulls per calorie. 😦 Finished in 6:45.

…at 20:00…

  • 2:00 DU

Thought about skipping this after the previous part took so long. Fatigued practice is good though. Was pretty good in the first minute with 2 sets totaling 96. Hit a wall then and was missing a lot more. 164 total reps.

Finished up with Crossover Symmetry Recovery.