Tag: clean

Back For Sunday

Yesterday I was up early to play in a charity golf tournament. Fun day but I was exhausted when I got home. Took a 2 hour nap! Did a 19 minute ROMWOD late at night. Felt much better this morning. First time back for Sunday after missing 3 weeks.

Warm-up

  • Crossover Symmetry Activation
  • 2 Rounds
    • 5/5 Bar Taps
    • 10 Pass thrus
    • 15 Push-ups
    • 20 Squat Jumps

Gymnastics Strength & Barbell Cycling

14:00 EMOM (alt)

  • 5 Strict Chin-ups
  • 5 Power Cleans (135#)

14:00 EMOM (alt)

  • 5 Strict Ring Dips
  • 5 Power Snatches (95#)

Originally I thought I’d do sets of 4 chin-ups but I went with 5 and had no problem hitting every set. Surprised the dips felt so easy after not doing any in quite a long time.

Conditioning

  • 50 Bar-facing Burpees

Had an epiphany with my rhythm right off the bat. Was a lot quicker and used less energy with less movement. Took me 3:29.

Decided to squat after class since I wasn’t feeling tired and the lifting I needed to do later in the day looked like a lot of volume.

Back Squat

First rep in each set has 5 second pause in the bottom. Did the pause with each double. No special shoes, belt, or sleeves today.

  • 6×45#
  • 6×135
  • 2×205
  • 2×235
  • 6x2x265

My traps were already sore (probably from the cleans) and it did not feel great with the bar on my back. First squat session without cutting back the sets.

Evening session to finish up the first week of the Vaughn program. In the garage around 6pm. Started with Crossover Symmetry Activation.

Snatch Balance

Three second pause in the bottom.

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • 2×135
  • 2×155
  • 1×165

Missed first try with 155, but then got it right after with a little patience. Need a lot of improvement with these.

Snatch

With a 3 second lift off.

  • 2×95#
  • 2×115
  • 1×135
  • 1×155
  • 12x1x165

Did the 12 singles on an every 90 second clock. Missed attempts 3 & 4, but did 2 more at the end of the clock. Fell into a nice rhythm after those misses.

Clean & Jerk

Three second lift off in the clean and then a 3 second pause in the split.

  • 2×135
  • 2×155
  • 1×175
  • 1×195
  • 10x1x215

Did the final 12 every 90 seconds again. Missed the full 3 second pause in the split a few times as I was off balance, but never missed a clean or jerk. Hands were really feeling beat up in the middle of those 10. Perhaps I shouldn’t have programmed so many lifting reps during class today. 🙂

The aftermath

That ends training for the 1st week of the program. It turned out to be a lot more volume than I originally thought. All of the pauses and tempo work really add up. I think I will stick to a 2 off 1 on schedule and not try to push 3 days in a row unless I really need to. Will keep to very limited WODS too, but try to get in 2 Aerobic Capacity workouts each week.

Did a 21 minute ROMWOD late in the night.

Running For Aerobic Capacity

Soreness is ramping up again after yesterday’s workouts. Really glad I’ve decided to cut back on the squat sets or I’d be in a real world of hurt. Headed to the track around 9:30am. Warmed up with a 400m jog.

Aerobic Capacity

  • 1,000m at moderate pace (4:43 target, 4:56.7 actual)
  • 3:00 Rest
  • 400m at fast pace (1:42 target, 1:37.1 actual)
  • 3:00 Rest
  • 700m at moderate pace (3:18 target, 3:13.4 actual)
  • 3:00 Rest
  • 300m at fast pace (1:17 target, 1:11.2 actual)
  • 3:00 Rest
  • 600m at moderate pace (2:50 target, 2:47.6 actual)
  • 3:00 Rest
  • 200m at fast pace (0:51 target, 0:47.5 actual)

I was pissed I missed the target on the first interval. I was checking my pace through the first few 100s but stopped looking and slowed too much. Made sure to get under the rest of the targets. Not bad and only 2 miles of volume. Walked 400 meters and headed home.

Sinuses started acting up shortly after the track. Took a little nap during the day and headed to the gym around 5pm for week 1 day 4.  Did some bottom squat hold but got right into it.

Hang Power Clean + Front Squat

  • 3x20kg
  • 3×40
  • 3×60
  • 3×70
  • 3×75
  • 3×79
  • 3×84
  • 3×87
  • 3×90

Was getting rough on my thumbs since I was using the Eleiko bar. I taped them up at some point. Put on my belt for the last couple of sets I think, but didn’t wear knee sleeves today since not much squatting to do.

Clean Deadlifts

  • 5x100kg
  • 5×115
  • 6x5x130

The six working sets were assigned at 80% of an estimated 1 rep max quality clean deadlift. Say what? I have no idea, so I figured I’d go with 100% of my max clean. I used a hook grip on the warm-up sets and 3 of the working sets, then switched to straps for the final 3 sets because my thumbs were taking a beating.

Pause Split Jerks

  • 2x20kg
  • 2×40
  • 2×60
  • 2×70
  • 2×79
  • 2×84
  • 2×89
  • 4x2x93

Assigned 6 doubles at 60-70%, which I was able to do. Maybe slightly off since I used kilos and converted during the workout since I already had my loads planned out in pounds. There was a 2 second pause in the dip and supposed to be 2 seconds in head tilt, but I paused it the split instead. Chad mentions this head tilt quite a bit, but it felt odd when I tried on Monday with shoulder press. Maybe I’ll have to give it another go next week or look up a video to make sure I’m thinking correctly what he’s asking for. These jerks felt heavier than they should have.

Accessory

5 Sets

  • 10/10 Side Bends (53# KB)
  • 20 Hollow Rocks
  • 30 Zeus DU

Took my sweet time as I had been the entire lifting session. Was able to do every set of Zeus dubs unbroken. Not sure how many more than 30 I can do at this point because the handles are really starting to slide in the last few reps. With my regular RPM dub rope I can easily adjust my hand position and not lose a beat, but it feels like letting go of any grip pressure with the Zeus will be a disaster.

I’ll get in a 23 minute ROMWOD yet tonight after dinner. Getting up early to play in a charity golf scramble since I have a bit of a drive to get there.

Home For Less Than A Day

Drove back home this morning. Got some things done and got to the gym before 6pm.

Back Squat

  • 10×45#
  • 4×155
  • 4×205
  • 2×245
  • 2×285
  • 2×315
  • 2×325
  • 2×335

Squats have not felt great the last couple of weeks. Too inconsistent with all of the travel and stuff lately. I wore my belt for the last 3 sets. No close to the assigned percentages for this week but it wasn’t feeling great so I wasn’t going to get hurt before leaving on the trip in the morning.

Shoulder Press

  • 10×45#
  • 6×75
  • 4×95
  • 2×115
  • 2×135
  • 2×152.5
  • 2×162.5
  • 2×170
  • 1×180 (PR)

Now the presses were a different story today, even though the last couple of weeks didn’t feel great. I hit the 65-75-85-90-95% and it felt good so I went for the PR since I’ll be gone. No issues with it. PR by 5#; always a win with shoulder press.

Warmed up with 3×95 and 3×135. I really didn’t want to do this after the strength work but Bryan was patiently waiting for me.

Open 15.4 – 8:00 AMRAP

  • 3 handstand push-ups
  • 3 cleans (185#)
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • …

I haven’t done this since the 2015 Open, when I got through 15+6 (66 total reps). I can’t remember the last time I did a HSPU though. :-/ I tried a different strategy today. Wanted to go unbroken on cleans as much as I could. I had done all singles back then. I was able to get all of the sets of 3, then went 2-1-1-1-1, and 4 unbroken to finish. On the HSPU I only did a 3 for the round of 3 and to start the round of 9, then all other doubles except in the set of 15 I went to singles for the last 6 reps to try to shorten my rest time. So got through 15+4 today, which I’m really happy with.

I control my descent in HSPU way too much though, fatiguing my shoulders a lot. I need to work on dropping like a rock. I also need to utilize a bigger kip earlier because I’m using too much of the press early on.

Midline

5 Sets

  • 12 Weighted GHD Sit-ups (20#)

Might be time to go heavier.

Flying out to the CrossFit Games in the morning!

959

It was rough rolling over in bed last night, but not close to the worst it’s I’ve had it. Could barely walk when I got out of bed. Iced my back and used the TENS unit this morning and it felt good enough to go to the 10am class.

Warm-up

  • 3×10 Reverse Hypers (210#)
  • Bottom Squat Hold
  • 2×10 Air Squats

Strength

Front Squats

  • 10x20kg
  • 6×50
  • 6×70
  • 3×90
  • 3×100
  • 3×110
  • 3×115
  • 3×120

I was squatting off the jerk blocks because it was a packed house and all 6 racks were being used. Heading in to the gym I figured I’d be happy to git a couple sets at 225#. Other than picking the bar up off the blocks, I didn’t feel anything from my back because I really made sure to keep it tight. Excited I was able to get up to 265# when 2 hours earlier I wasn’t sure I’d even be able to go in.

Conditioning

25:00 Partner AMRAP

  • 50 Overhead Plate Lunges (45#)
  • 50 Push Press (75#)
  • 50 Air Squats
  • 50 Hang Power Cleans (75#)

Worked with Weston. We each did a set of 15 and then a set of 10 with every movement. When we were in to the second round I wasn’t even breathing hard yet and said it was much easier than I expected. We then got faster each round. I had jokingly said 5 rounds before we started and we almost got there! Only 41 reps shy of that 5th round for 959 total reps. If we had done the lunges and air squats in a set of 25 each we would have been able to make it. Was a fun workout to cycle the lighter weights.

Under Tension

Out in the garage this morning to squat before golf. Also wanted to test out the percentages before classes made their attempts.

Pause Back Squats

3 seconds in the hole

  • 6×45#
  • 6×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3×285#
  • 3×295#

We had 50-60-65-70-75% set after originally having the last 3 sets at 70-75-80. I made our picked percentages so added 10# more (78%) for a final attempt. Made it but that was definitely my limit for the day, so glad we didn’t go with 80%.

Those were some legit pauses, as far as timing if I do say so myself. 🙂 None of that bounce shit to get out of the hole either. 😉

Was a good warm-up before going golfing; walked 18 holes. Chiro appointment in the evening and then went over to the gym.

Warm-up

  • Bottom Squat Hold
  • Squat Clean
    • 5×45#
    • 5×115#

Conditioning

10-8-6-4-2

  • Squat Clean (135#)
  • Bar-facing Burpee

On April 18th I used 115# for this same thing and it took 5:25. I did break the 8 into 5-3 that day. Today I went unbroken every round with the heavier weight and finished in 5:13. Burpees slowed me down again.

  • 50 GHD Sit-ups
  • 2 mile Run
  • 50 GHD Sit-ups

Not fun. I averaged about a 9:25 pace. Finished everything in 25:17. I was not feeling good afterwards. A lot of time out in the sun today since I got to the course early to hit some balls. Having McDonald’s about an hour before getting to the gym didn’t help either.

On Sabbatical

Flew home from D.C. yesterday. Ten days is a long time for me to be away from home. Didn’t get in much exercise at all due to working a lot and going to a conference. Did go about 60 miles on foot, walking a lot! Didn’t touch a barbell the whole time away, so figured this garage workout would be interesting.

I’m actually on a 3-month sabbatical from work starting today, which is pretty sweet.

Warm-up

  • Crossover Symmetry Activation
  • Shoulder Press
    • 10×45#
    • 5×65
    • 5×85
  • Back Squat (after finishing press working sets)
    • 10×45#
    • 5×135
    • 5×185

E3M – 5 Sets

  • 5 Shoulder Presses (56-66-76-81-86%)

I went 100-120-135-145-152.5#, which is a PR. Hell, my best 4-rep was 150#. Was scheduled to do 155# on the last set, but scaled it back due to how I was feeling. Probably a good thing I did.

E3M – 5 Sets

  • 5 Back Squat

Same percentages as the presses. I went 210-250-285-305-325#, but did break the final set into 3-2. I knew I wasn’t going to make it and my back was feeling pretty ugly. Took about 30 seconds before getting back under the bar and barely made them. In the video my back doesn’t look at bad as it felt.

Power Cleans

  • 2×45#
  • 2×75
  • 2×95
  • 2×115
  • 2×135
  • 2×155
  • 2×175
  • 2×195
  • 2×205
  • 2×215
  • 2×225
  • 1×235

I was feeling very cautious after the squats. Even though 225# felt solid, after a wide stance catch with 235#, I pre-Clarked the 2nd rep. Will take me a few days to get back in the swing of things I guess.

Hitting the golf course tonight.

DT Struggles

Legs felt tired last night after the running workout. Felt pretty good this morning though.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hypers (140#)
  • 3 Sets
    • 5 Ring Rows
    • 5 Clean Thrusters (45#)
    • 30 Double Unders

Conditioning

“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 Push Jerks (155#)

Had been over a year and a half since I did this one. Old PR was 10:35. My plan was to try a new strategy of doing all 12 deadlifts and getting 5 cleans before dropping the bar. Then the final 4 cleans and the jerks. Followed it in the first round and it was way too fast. I think I was done at 1:07. I think the second round I did 11, 1+5, 4+6. Round 3 was the same or maybe 11, 1+4, 3, 2+6. I remember being done at about the 5 minute mark. Then the last 2 rounds were slow with too much rest. In round 4 I even dropped the bar with 2 jerks to go. Ugh! Finished at 10:02 for a 33 second PR.

The worst part for me, by far, are the hang cleans. They get so damn heavy and destroy me. Not so good when the final 2 rounds take just as long as the first 3. 😦

Accessory

4 Sets

  • 8 Pendlay Rows (115#)
  • 8 Good Mornings (115#)

Midline

6 Rounds

  • 20s Hollow Rocks
  • 20s Rest
  • 20s L-hang (knees up)
  • 20s Rest

Felt the burn. I have to do hangs due to my shoulder; L-sits on the rings don’t feel so good.

These last two weeks have been horrible from a diet perspective. I’ve been getting take-out every meal. Got lazy after Murph and I’ve been busing finishing up a bunch of projects at work before I go on my sabbatical. Had been avoiding the scale, so was scared to step on it this morning, but figured I should before I go on my trip. Was very surprised to see I was still under 204#. Winning! Looking forward to getting back on track when I get home from Washington, D.C. I can tell I’m not feeling as well or recovering as well with all of the junk and who knows what my macros look like.

What a Bear!

My hips and quads are all pretty sore.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 5 ATYs (5# plates)
    • 15/15 Monster Walks (small red band)
    • 10 Walking Lunges

Weightlifting / Cycling

5 Sets

  • 7 rep Bear Complex

I was out of breath with the empty bar! I did 45-75-105-135-155#. Decided to count that first set because I was taking quite a bit of rest with the bar on my back during the 135 and 155 sets. Going in I thought maybe 165, but 155 was fine with me and 10# heavier than I’d done.

I did all clean thrusters, but in the final two loads I started resting after lowering the bar on to my back before doing a back thruster. Got a little rest in the hang position a few times.

Accessory

6 Sets

  • 4 Pendlay Rows (165#, supinated)
  • 6 Evil Wheels

I did a couple of warm-up sets on the row with 105-155#. Could feel a little pull in my left shoulder with the first two working sets, but it went away by the 3rd set. Evil wheels have become very easy for me. Maybe from the GHD work I do?

Explosive “Conditioning”

For Quality

  • 50 Burpee Broad Jumps

Didn’t even start the clock because the focus was on the jumps and not going balls to the wall; be explosive under a little fatigue. Kept a nice steady pace and tried to get some distance with each jump. Was much harder than I expected. Feet were really digging into the end of my shoes even at 10 reps in.

I’ll get in some shoulder mobility work and e-stim.

Lots of Legs

Yesterday I walked 18 holes of golf. It’s already getting easier on the legs. I’m still feeling at least a couple very short back twinges during a round and they usually aren’t during swings. Happens when I’m standing around, lining up a putt, or pulling a club out of the bag. Not pleasant. I also did a 45 minute ROMWOD last night.

In to the gym at 9 this morning for some lifting.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hypers (210#)

Spilled my damn shaker all over the floor so took me longer than expected to get lifting.

Weightlifting

  • 5 Muscle clean
  • 5 Shoulder press
  • 5 OHS (close grip)
  • 5 Front squat

Did 2 sets through the complex with 20kg and 30kg.

  • 5 Squat clean
  • 5 Push press

Did 2 sets through with 40kg and 50kg.

Clean & Jerk

  • 3x60kg
  • 3×70
  • 3×80
  • 2×90
  • 100
  • 110
  • 115
  • 120

All squats and split jerks. Haven’t lifted either heavy in quite some time so the weights felt heavier than they should.

Skipped out on the class warm-up and didn’t need to hit any extra front squats.

Strength

10:00 EMOM (alt)

  • 5 Front Squats (185#)
  • 10 Cal Row

Conditioning

Partnered up with Bryan.

  • 2:00 AMRAP Push Press (135#)
  • 2:00 AMRAP Squat Cleans (185#)
  • 2:00 AMRAP Burpees
  • 5:00 AMRAP Wall Balls (30#, 10′)

We used the jerk blocks for the push presses and alternated every 3 reps to get through 45 total. All singles on the cleans for 20 total reps. Five burpees at a time for 35 total. Then sets of 10 wall balls for 123.

E2M – 6 Sets

  • 70m Sprint

Took it easy on the first, pushed for 3, and then slowed it down for the final 2.

Did Crossover Symmetry Iron Scap before heading home.

Headed out for a run in the afternoon in between watching some Regional action. Went 3.05 miles in 30:11 and had negative splits each mile. Getting easier and easier each time I lace ’em up. Average HR of 135 and max of 149.

Will get in ROMWOD and maybe even a double dose since I put in a lot of volume on the legs today.

Burnin’

When I woke up and started moving in bed I was feeling some pretty good pain in my shoulder. Or maybe that was a dream because I seemed to be fine after actually getting out of bed. Legs feeling a little fatigued.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Wall Squats
    • 10 Reverse Hyper (210#)
  • 10 Close Grip Bench Press (45#)
  • 12 OH Walking Lunges (55#)
  • 10 Close Grip Bench Press (95#)
  • 12 OH Walking Lunges (55#)

Strength

E3M – 5 Sets

  • 10 Close Grip Bench Press (135#)
  • 12 OH Walking Lunge (55# plate)

Accessory & Midline

5 Sets

  • 5 Pendlay Rows (155#, supinated)
  • 5 Evil Wheels

Conditioning

10:00 AMRAP

  • 5 Bar-facing Burpees
  • 5 Power Cleans (95#)
  • 5 Push Press (95#)

Some similarities to 16.5, but felt much better without the big sets and without the squat part of thrusters. Was holding steady at under a minute per round pace and picked it up at the end to finish exactly 11 rounds with a second to spare. Everything unbroken and was able to stick with push presses all the way.

Bonus!

Tabata

  • Bottom to Bottom Squats

Did sets of 10 for the first 6 rounds and took the extra “rest” in the bottom position. Then kept moving in the final 2 rounds to get 13 and 14. Finished with 87 for a 9 rep PR. Coming out of that bottom hold for the final 4 rounds really is a hell of a burn.

Finished with Crossover Symmetry Plyo and will do ROMWOD at some point.