Tag: clean

Sub-12 Hours of Rest

Quick turn-around from doing the barbell club last night. Stayed up too late too, so feeling sluggish this morning. Shoulder areas are sore from the combination of class and snatches.

Warm-up

  • Crossover Symmetry Activation (at home)
  • Arm Circles
  • Bottom Squat Hold
  • Shoulder Stretching
  • Zombie Kicks
  • Band Pulls

Strength

Shoulder Press 5×5 @ 80%

  • 10×45#
  • 5×95#
  • 5×115#
  • 2x5x120#
  • 5×125#
  • 5×130#

I have no idea what my max would be at this point, so it’s a guessing game and I just keep putting on weight if it feels good.

OLY

Power Cleans (work up to working weight)

  • 2×125#
  • 2×135#
  • 2×165#

Every 15 seconds for 7:00

  • 185# Power Clean

Felt really good actually. Last rep was almost as “easy” as the first. Rx was 205# which sounded pretty rough, but I think I could have done it. I’m just not used to my increased leg strength yet. Lowering the weight did allow me to work on fixes for some of my arm issues though, like bending the elbows early.

Warmed up deadlifts for the metcon by doing 5×225# and 5×275#. We also jogged about 240m to get the heart rate up.

Conditioning

21-15-9

  • Deadlifts (315#)
  • Box Jumps (30″)

I made the mistake of starting out with 2 sets of 7 thinking I could go 7s, 5s, and 3s. Not happening! 315# is just too heavy for this when I have to break into singles during the round of 15. Finished in 8:32. Walked a lap after. Did Crossover Symmetry Recovery at home.

Everyone Must Be Destroyed

Only 3 people for the 9am class this morning. Death by deadlifts must have destroyed them all yesterday, so I’m glad it was a golf and squat day for me. Pretty laid back programming today.

Warm-up

  • Crossover Symmetry Activation
  • Leg Swings
  • Arm Circles
  • Hip Lunge Stretch
  • Olympic Wall Squat

I had missed out on CS for a few days. Time to start stepping up some of the band tension since my shoulder isn’t having any problems.

Cleans

  • 45# Position Work
  • 3×95# Hang Power Cleans
  • 3×135# Hang Power Cleans
  • 2×165# Hang Power Cleans
  • 12x1x185# Hang Power Cleans w/ 30s rest

Snatches

  • 45# Position Work
  • 3×75# Hang Muscle Snatches
  • 3×95# Hang Muscle Snatches
  • 2×115# Hang Power Snatches
  • 2×135# Hang Power Snatches
  • 12x1x145# Hang Power Snatches w/ 30s rest

Working at about 70% for both cleans and snatches.

Conditioning

We could run, pull a sled, or row. I hadn’t been on the rower in what seems like forever, so it was an easy choice. I mixed in some double unders too.

4 Rounds NFT

  • 500m Row @ 1:50 pace
  • 50 DU

Was able to get all my dubs unbroken! Did a squat hold for a few minutes and then Crossover Symmetry Recovery when I got home. In a couple of weeks after I get back from a trip to Barcelona I think I’ll start mixing in some of the CS Iron Scap and Plyometric.

Call an Ambulance

I just killed this workout! Was up later than normal, so slept in a bit. Headed out to the garage around 11 to sweat. Knocked out CS Activation to start. Still not having any aggravation in the shoulder so I’ll keep working it slowly. Getting a massage tomorrow and will have Cora focus a lot of time on it.

Warm-up

  • 300 DU
  • 5:00 Bottom Squat Hold

Set a new record with 3:59 for the double unders.

OLY

Muscle Cleans

  • 3×95#
  • 3×115#
  • 3×135#

Rested about a minute between each set.

Cleans (blocks at knee)

  • 2×135#
  • 2×155#
  • 2×175#
  • 2×195#
  • 2×205#
  • 2x2x215#
  • 2×225#

Took 90 seconds of rest between each set like clockwork. Last time doing these on the blocks I kept hesitating with 225# and I did it for a double without a problem today. Confidence is rising!

Strength

Back Squats

  • 5×225#
  • 3×255#
  • 7x5x270#

Not a lot of warm-up was needed since I’d been squatting every clean. Kept to 2 minute of rest between each set. Those 7 sets were a challenge. This was the 3rd squat session from the Smolov program. I’ll probably finish out week 1 on Saturday, slightly over a week since I started last Friday. Went right into a 5:00 squat hold.

10 Rounds NFT

  • 10 Incline DB Bench Press (20# DBs)
  • 10 GHD Sit-ups

The first set hurt my shoulder holding the dumbbells oriented as if they were a barbell. I rotated them so my palms were facing for the rest of the sets and had no problem. GHD sit-ups are no issue anymore since I’ve been doing at least 100 a week.

4 Rounds

  • 50 Bicep Band Speed Curls
  • 60s Squat hold

I started out with the thin blue, which was death, so I switched to the red band for the last 3. I switched up the type of curl each round. I got the idea from this video.

Finished off with CS Recovery and just in time because it was started to get pretty warm. I had opened the garage door during the squats for some fresh air. Supposed to be 80° today.

Get Outside

My adductors have been sore since Sunday when I did a bunch of snatch deadlift work and back squats. Calves feeling it a bit today from the 200 box jumps. Did CS Activation before heading to 9am.

Warm-up

  • 2:00 Bottom Squat Hold
  • Stretching

Strength

Shoulder Press

  • 10×45#
  • 3x10x65#
  • 2x10x85#

Really light, but 85# got heavy. Felt fine on the shoulder.

12:00 EMOM

  • Odds: 5 Pendlay Rows (185#)
  • Evens: 10 RDLs (185#)

I did a round with 135# warming up.

Conditioning

  • 5-4-3-2-1 Run rectangle (~135m)
  • 2-4-6-8-10 Squat Cleans (165#)

I started dying on the round of 6 cleans. Finished in 16:50.

Couple more squat holds of 3 and 5 minutes. Some butterfly hip stretching, 2x :30 of shoulder box stretch. Did CS Recovery when I got home.

Hundreds of ’em, Fifty Two

Have been resting on Fridays, but really wanted to get in another squat session today, so I’ll rest tomorrow or maybe drag the sled.

Warm-up

  • 200 DU
  • 3:00 Bottom Squat Hold
  • 200 DU
  • 3:00 Bottom Squat Hold
  • Crossover Symmetry Activation

I guess I left my RPM rope at Survival Fitness, so had to use my backup, the RX rope. Managed to get 70+ and then 100 unbroken during the first 200. That got me to 1,508 for the final week of my personal Double Under Challenge. In 4 weeks I racked up 5,200+ double unders!

OLY

Muscle Clean

  • 3×95#
  • 3×115#
  • 3×135#

Hip Clean

  • 2x3x135#
  • 3x2x155#
  • 3x2x175#

Trying to work on speed under the bar. Kevin also pointed out that I was banging some instead of driving the bar up so I tried to work on pulling the bar in to me and driving it up off the legs.

Strength

Back Squats

  • 5×155#
  • 5×205#
  • 4x9x245#

I’m going to start pulling some of my extra squat days from a Smolov squat cycle, so that’s where the 4×9 came from. It was supposed to be at 240#, but I didn’t feel like messing with the little plates. Wasn’t as hard as I was expecting.

Good Mornings

  • 5×135#
  • 5×155#
  • 2x5x175#
  • 5×185#

In between some of the good mornings I knocked out 3 sets of 50 band pulls. Finished with another 3:00 squat hold. Ended up with 29 total minutes in the squat hold today, so tomorrow and the rest of the 30 days will be 30 minutes a day.

3 Days of Back Squats

Can feel a deep soreness in my hamstrings, especially easing out of bed over the edge of the mattress.

Warm-up

Various footwork drills.

OLY

Cleans

  • 2×135#
  • 2×165#
  • 2×185#
  • 5x2x205#

Snatch Deadlifts

  • 3x2x205#

Didn’t have a lot of time and didn’t have straps so didn’t stop at the positions like I normally do.

Strength

Back Squats

  • 5×205#
  • 3×245#
  • 4×280#
  • 1×300#
  • 4×280#
  • 1×310#
  • 4×280#
  • 1×325#

Disappointed to have the strength program keep changing all the time. 😦 Was looking forward to seeing progress with the 5×3. This series was fun though. Was my third day in a row of back squats and wasn’t that tough to get through. I bet all of the squat holds are helping a lot.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 10 Pistols
  • 10 GHD Sit-ups

Finally have a real GHD at Survival Fitness now! Matt brought his in from home. I did completed 4+20.

2014-04-28-ghds

Mobility & Skills

  • 5:00 Bottom Squat Hold
  • 6:00 EMOM of 50 DU
  • 5:00 Bottom Squat Hold

Too many screw ups on dubs, but puts me at 808 for the final week of my Double Under Challenge, so 700 left to go before Saturday.

Head Case

My hamstrings are a little sore from the good mornings. Was up at 5:30 to take Mom and Dad to the airport. Hit up Open Gym in Bay City to lift.

Warm-up

  • 5:00 Bottom Squat Hold
  • 3×50 Band Pulls
  • Stretching

OLY

  • 45# Position Work
  • 4x3x95# Muscle Cleans
  • Cleans w/ blocks at the knee
    • 2x2x135#
    • 2x3x155#
    • 2x2x185#
    • 2x2x205#
    • 2×215#
    • 5x1x225#

I started to hit that mental barrier at 225#. So stupid! I just did a 255# power clean from the hang too weeks ago and I’m afraid of 225#. After a couple of false starts and iffy attempts, I convinced myself to stop being a pussy, pull, and drop under the bar. Last few reps were much better with confidence. I hadn’t done 225# from the blocks before so that was good. I am such a head case though and still think about those near-disaster PR cleans of the past. I need to get comfortable dropping under the bar to squat them and today was a good step back to it.

Back Squats

I didn’t plan on squatting, but Kevin was doing some and it was nothing crazy, so I jumped in with him.

  • 5×205#
  • 5×235#
  • 3x5x262.5#

That 2 hours flew by! Finished up with another 5:00 bottom squat.

Conditioning

Got out the sled when I got home. 140# total after adding 115# of bumpers and I also wore the 20# weight vest. Went 0.51 miles in 13:01.

Did a final squat hold of 3:00 to make 23 minutes on the day since I had done a couple of 5s in the morning.

Shoulder Depression

My shoulder has not been the greatest yesterday or today. So sick of it!

Warm-up

  • Zombie Kicks
  • Leg Swings
  • Band Scap Retrations
  • Band Reverse Flys

Strength

5×5 Deadlifts @ 70-80%

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×345#
  • 5×375#
  • 5×385#
  • 5×405#

Felt solid. No back issues.

Shrugs

  • 3x5x225#
  • 2x5x255#
  • 2x5x285#
  • 5×315#

Took 10:00 for this since I couldn’t do the MAX strict pull-ups everyone was else was doing.

Conditioning

3 Rounds

  • ~350m (3 rectangles at SF)
  • 21 Power Cleans (115#)

Did power cleans instead of 95# snatches. Paced the first set too much by going 6-5-5-5, then went 8-7-6 the last two sets without much of a problem. Tried to push a little extra on the last run. Finished in 10:43.

After class I did a 3:00 bottom squat hold.

Throughout the day I did more bottom squat holds: 3:00, 2:00, 3:00.

After an adjustment and laser therapy I hit up some work in the garage. My supraspinatus is aggravated again, so probably why the last two days I’ve been feeling the shoulder.

16:00 EMOM

  • Odds: 40 DU
  • Evens: 15 GHD Sit-ups

Planned to go for 20:00 but my back was starting to feel iffy and didn’t want to push it after deadlifting this morning. Those 320 dubs bring me to 1,026 for week 3, so already over my mark, but I want to keep getting more than the previous week, so it’ll be 1,300+. I was feeling a little weak in the jumps with the rope today and after sitting down I’m feeling my calves. I wouldn’t think that bit of running today would have done anything, but maybe the bottom squat holds are to blame.

3 Rounds

  • 1:00 Bottom Squat Hold
  • 1:00 Rest

I’ll get in a couple more minutes to get over 15 total and will also do some of the couch stretch tonight.

Is Spring Here?

With the forecast calling for highs around 70° Sunday and Monday I think spring may finally be here! My traps are still really sore. My weight was down to 194.3 pounds, which was surprising with all of the fried fish and beer I had yesterday for lunch. I’ve lost all of the vacation weight and more in less than 2 weeks. Onwards to 185-188 now!

2014-04-19-withings-chart

I hit a workout in the garage around 10:30.

Conditioning

5 Rounds

  • 200m Run (20# Weight Vest)
  • 10 GHD Sit-ups (20# Weight Vest)

Damn, running really sucks with that extra weight. When I took off from the garage my body really wanted to heel strike. Kept up a pretty consistent pace and finished in 7:50.

Skill

I rested 5 minutes and then did 300 double unders for time. Took me 4:30, which is 5 seconds slower than the last time. I contacted RPM about the cable issue and they are sending me a replacement. I was able to remove the loose strand and the cable didn’t seem to act any different, so I’ll probably keep the replacement until I need it. Good start to week 3 of 1,000+ DU.

Midline

5:00 E30S

  • Hollow Hold Feet/Hands

Much harder with only that 30 seconds of rest.

Accessory

3×50 Band Pulls (Red)

Trying to get a little scap work in.

Went to Survival Fitness at 1:30 for weightlifting club.

Muscle Cleans

  • 3x3x95#

Cleans

  • 2×125#
  • 2×155#
  • 2×185#
  • 1×195#
  • 1×205#
  • 5x1x215#

Concentrated on getting the bar to the power position, which I completely missed with that hang power clean this week. Took all cleans into the full squat too so I can get comfortable dropping under the weight again. Should have taken a video or two.

Langford Couplet Squats

Do 2 front squats, rack it, and immediately do 5 back squats. I did 205-225-245-265-275. I chickened out and didn’t go for 285 on the last set like I planned. Probably a good thing though because it was rough to finish as it was.

Clean Deadlifts

  • 2x3x285#
  • 3x3x305#

Lost feeling in my left thumb on the final set. That has never happened before.

Breaking Mental Barriers

Got some adjustments and laser therapy at the chiropractor yesterday. Also started using my TENS unit again and am now icing too. I’ll try anything to heal this shoulder and get back in the game. Joe (the chiro) thinks it’s just an issue with my shoulder in the capsule from the exam and x-rays. Going back again this afternoon.

Feeling good. Nothing sore. In for the 9am and then rest day tomorrow.

Warm-up

Tabata Mash-ups (4 Rounds)

  • Air Squats / Bottom Squat Hold
  • Shoulder Stuff like arm circles and stretching
  • Zombie Kicks

OLY

Work up to a heavy hang clean.

  • 3×95#
  • 2×135#
  • 2×155#
  • 2×175#
  • 1×195#
  • 1×205#
  • 1×225#
  • F,1×235# (head not ready for the lift)
  • 1×245#
  • 1×255#

Just last week I did a power clean from the floor with 245# for the first time and today I beat it from the hang position. Not the prettiest lift because I completely miss the power position, but I crossed a big mental barrier with that lift. The most I’ve ever cleaned is that same 255#, so I have a lot more in the tank when I can get my head ready to start dropping under it fully again. Need to start working on heavy cleans.

Conditioning

21-15-9

  • Hang Cleans @ 65% (165#)
  • Burpees

I started out with 8 unbroken, which may have been a mistake. I think I maybe did a set of 5 next and then was pretty much triples, maybe with a set of 4 somewhere the rest of the way. Took me 8:17 to finish, last in the class! Also the heaviest though.

Skill

10:00 AMRAP

  • 50-40-30-20-10 DU
  • 1:1 Rest

Going from 10 back into 50 was 5 seconds of rest! I completed 2 rounds plus 50, 40, and 27 for a total of 417 dubs. That smokes past 1,000 for the week with a total of 1,237 for week 2. One of the wire strands came loose today on my cable though. That kind of sucks.