60 Day Lifting Challenge – Week 6 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted with Alex at 4:30 again. Feel pretty good today after the first 90% day based on new PRs yesterday.

Warm-up

  • Band stretching
  • 45# Snatch Position Work

Muscle Snatch

  • 2×75#
  • 2×85#
  • 2×95#
  • 2x2x105#

Power Snatch Below the Knee

  • 2×105#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

Power Clean Below the Knee

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

GHR

  • 2x5x15#
  • 3x5x25#

Conditioning

10:00 EMOM

  • Odds: 15s Air Dyne (AD2)
  • Evens: 30 DU

60 Day Lifting Challenge – Week 5 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

I finally finished up the garage gym. The other side of the garage is pretty much all tore down too, but won’t work on that until spring when we can use the saws outside. I’ll get a page up on this site explaining every piece of equipment I have, but you can click through that link above to see more pictures than this.

Garage Gym Renovation

Out in the garage around 6:45pm by myself to lift. I’m really glad this garage project is over because it’s been affecting my fatigue levels for the last week and a half. No warm-up today, right into the muscle snatches to get warm. I’ve been moving weights and shit around the garage all day, so felt warm enough.

Muscle Snatch

  • 3×75#
  • 3×85#
  • 3×95#
  • 3×105#
  • 3×110#

Snatch

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

The 170# lifts were soft. Last attempt was forward and I was almost able to pull it back in while in the hole, but failed.

Clean & Jerk

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

Felt good on the cleans. Even the jerks felt good up until 190#.

Front Squat

  • 2×135#
  • 2×215#
  • 2×255#
  • 3x2x265#

Legs felt pretty weak. What is it with my front squats lately?

GHR

  • 5×10#
  • 5×15#
  • 5×20#
  • 5×25#
  • 5×25#

Moving on up again! Definitely hit the limit with 25#.

I’m going to start adding in a bit of my own conditioning programming because on Saturday I could feel my engine was running on fumes. Going to have to be smart about it though and not have it impact the lifting. If I kept efforts short I should be ok.

Conditioning

Tabata Burpees
8 Rounds

  • 20s Burpees
  • 10s Rest

I wanted to pick a number that would give me some rest during the first 20 seconds and then shoot to get that number each round. I picked 7, which took me 16 or 17 seconds every round. Perfect choice! This was a nice burn and would be great to do every week.

60 Day Lifting Challenge – Week 2 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Hit up the garage gym around noon.

Warm-up

  • 5:00 Jump Rope and DU
  • 45# Snatch Positions

First try using my new 9’4″ Rx Jump Rope (1″ shorter than I’ve been using since this summer) and I nailed 100 unbroken DU! Finally hit the century mark! 🙂 Reeled off a set of 73 the next try.

Muscle Snatch

  • 2×75#
  • 2x2x85#
  • 3x2x95#
  • 2×105#

Muscle Clean

  • 3×105#
  • 2x3x125#
  • 3x3x135#

Power Snatch from above the knee (Demo Video)

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×155#

These felt really good! I’ve never tried 155# from a hang position before and it was easy. I think I might have done 145# from blocks with the bar starting at the knees, but not a power snatch.

Power Clean from above the knee (Demo Video)

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 1×205#

Not as good as the snatches, at least in terms of feel.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 2×290#
  • 2x2x305#

Grinder in those last two sets. Doesn’t look as bad on video as it felt when doing the reps.

GHR

  • 4x with only bodyweight
  • 2×4 holding 5# plate
  • 4x holding 10# plate
  • 4x holding 15# plate

Either I finally figured out how to do GHRs or my hamstrings have gotten significantly stronger in the last two weeks from all of the lifting. I could barely do 5 reps without holding any weight before.

Took a quick shower and headed over to Survival Fitness for open gym.

Conditioning

Warmed up on bench press with:

  • 10×45#
  • 5×95#
  • 3×135#

Then jumped into this workout:

  • 10-9-8-7-6-5-4-3-2-1 Bench Press (165#)
  • 4 C2B Pull-ups

Going unbroken for the set of 10 was a mistake. I think I went 5-4, 3-3-2, 4-3, 3-3, 3-2, 2-2, 3, 2, and 1 on the rest of the bench press sets. Managed to do all sets of C2B unbroken which was the goal. Would have been doubtful to do had I chosen 5 reps instead of 4. Took me 10:47 to finish because of so many breaks in the bench press. This wasn’t part of the 60 Day Challenge programming, but since there no jerks today, I was feeling good, and tomorrow is a rest day I added in the extra work.

12 Rounds

  • 20s Row for calories
  • 10s Active rest (keep the flywheel moving)

As you can see below I screwed up on the 4th work interval, so made so to go for 13 total intervals. Didn’t feel like I pushed hard enough, but that was a solid 3 hours of work.

IMG_3865

IMG_3869The program called for “Establish Max Height Box Jump” but I have a mental block that prevents me from making an attempt once I get to a certain height. So I tested my vertical jump instead. On concrete, with no step it was 24″ and taking a step into it with one foot I could get 26″. I wish I could remember what it was back in high school.

Week 2 is in the books, so that’s about 25% done with the challenge. Can’t wait to see what the programming for week 3 looks like.

Had Been Sick Since Tuesday

I felt exhausted and sore all over after Tuesday’s workout. Didn’t add up and later in the day I realized I was getting sick. Finally started feeling better today and was able to lift again. Did a session out in the garage with Kevin.

Warm-up

  • 3:00 Air Dyne
  • Various Snatch Warm-up Exercises

OLY

Snatches

  • 2 @ 75#
  • 2 @ 95#
  • 2 @ 115#
  • 2 @ 135#
  • 2 @ 145#
  • 2 @ 155#
  • 2 @ 135#
  • 2 @ 145#
  • 2 @ 155# (missed the first one)
  • 2 @ 135#
  • 2 @ 145#
  • 2 @ 155#

Some of the early sets of 135 and up felt a little slow and weird. Figured out it was because I was thinking too much, causing things to slow down. When I just went for the lift and took my mind out of it, everything felt much faster.

Snatch Deadlifts

  • 2 @ 155#
  • 2 @ 175#
  • 2 @ 195#
  • 2 @ 205#

I’m able to keep a good knees out position with these. Sooner or later it has to start transferring to the snatch, where I still dive in the knees on the rebend.

Strength

Bench Press

  • 10 @ 45#
  • 5 @ 135#
  • 5 @ 155#
  • 5 @ 165#
  • 5 @ 175#
  • 5 @ 185#
  • 5 @ 195#
  • 5 @ 205#
  • 5 @ 210#
  • 5 @ 215#
  • 5 @ 220#

I started using the slingshot with the 165# set I think.

3 Rounds NFT

  • 5 GHR
  • 5 Hip Extensions (10# plate)
  • 1 Back Extension

First time doing the slow back extension. Really lit up the back.

Tomorrow I’ll be starting the 60 Day Lifting Challenge from Columbus Weightlifting. It’ll be weird to give up control of my programming.

Snatchin’ Sunday

Trained out in the garage tonight for a couple of hours. It’s amazing how much you can accomplish by yourself without talking to anyone. Solid night of work.

Warm-up

0.45 Mile Sled Drag (115#) around the block

Olympic Lifting

Thacker Warm-up

After hearing them talk about a better snatch warm-up on the Barbell Shrugged Podcast, I had to check out the Thacker snatch progressions. Let me tell you, they are no fucking joke. I was sweating my ass off and breathing hard halfway through each part. I’m going to try to do this once or twice a week.

Snatches

3:00 EMOM

  • 2 Snatches (95# 115# 125#)

Rest 4:00

10:00 EMOM

  • 1 Snatch (135# 135# 145# 145# 155# and then repeated)

I completed every snatch today. Feeling more and more comfortable with the improved technique.

Snatch Deadlifts

  • 2 @ 165#
  • 2 @ 165#
  • 2 @ 175#
  • 2 @ 175#
  • 2 @ 185#

Figured it was time to start feeling the correct positioning with higher weights. Felt good, but hard on the thumbs. Might use straps next time.

Strength

Back Squats

  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 195#
  • 5 @ 195#

Light squat day. Key thoughts for were to lead with the hips back first, push knees out, and keep a vertical torso.

Shoulder Press

  • 5 @ 85#
  • 5 @ 105#
  • 5 @ 115#
  • 5 @ 125#

These felt really tough.

4 Rounds NFT

  • 20 GHD Sit-ups
  • 20 Back Extensions
  • 5 GHR
  • 5 Snatch Press 95#

Took a short rest after 14 sit-ups in the first 3 rounds and then did all 20 unbroken in the last round. Mid back had something going on in those last 6 reps which didn’t feel very good. Trying to not lead up with my ass on the GHR but it’s really tough. Maybe I should try static holds in the straight out position. I have a hard time getting 95# moving but then it’s not that bad. My neck gets sore from these from having to push it forward so I don’t bang my head with the bar.

Cool Down

Walked 0.53 miles around the neighborhood.

Version 2 of the Garage Gym

This morning I finished organizing and cleaning up all of my equipment. Had to make room for the new GHD.

garage-gym-v2

I like how it turned out, but can’t wait to “remodel” the other side of the garage so I can get rid of everything non-gym related on this side. Maybe I should have expanded the garage with a heated addition.

Party of one in the garage around 8pm.

Warm-up

Ran 0.4 miles around the block.

Strength

5/3/1 Front Squats – Cycle 2 Week 2

  • 5 @ 110# (40% of Training Max – warm)
  • 5 @ 135# (50% – warm)
  • 3 @ 165# (60% – warm)
  • 3 @ 190# (70%)
  • 3 @ 220# (80%)
  • 3+ @ 245# (90%)

Knocked out 6 reps on the last set for an estimated max of 293.5#, just under my PR. Again the limiting factor is being able to breathe and stay conscious in these. I guess I should try to do them faster.

3 Rounds NFT

  • 10 Snatch Presses (75#)
  • 20 GHD Sit-ups
  • 5 GHR

I think I’m going to love having the GHD. I can easily get out there for 10 minutes to knock out some reps and improve these damn hips which seem to be failing a lot lately on stuff like T2B and pull-ups.

Conditioning

  • 5:00 Air Dyne
  • 10:00 Rest
  • 5:00 Air Dyne

Fun! 178 calories for 3.3km the first round and 186 calories for 3.37km the 2nd round. Have I mentioned I how much I love the AD2 more than the AD6?

13.1 Redemption

Another Competition Thursday at Survival Fitness and I was not excited about the WOD since I did horrible on it, but excited that I’d get the chance to improve my score. Went to the 5pm class.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • Snatches

WOD

The WOD for today was CrossFit Games Open Workout 13.1, which I scored a 142 on during the Open, with a 15:52 tiebreaker at the end of the 135# snatches.

17:00 AMRAP

  • 40 Burpees
  • 30 Snatch (75#)
  • 30 Burpees
  • 30 Snatch (135#)
  • 20 Burpees
  • 30 Snatch (165#)
  • 10 Burpees
  • Max rep Snatch (210#)

I was much faster today and didn’t die as bad on the burpees, although they still sucked. I finished the 75# snatches at 5:01, which I think was about 20 seconds faster than in the Open. Was on the bar starting 135# snatches around 8:35-ish and finished them at 14:58 (I’m going to call that a 6:23 “Isabel” PR, since I still haven’t done it standalone), nearly a whole minute faster, which gave me plenty of time to got those last 20 burpees. I was extremely slow on them though and only had 18 seconds to spare. I didn’t even bother trying to put weight on the bar and try 165# because I would have just ended up hurting myself. I’m glad I was able to hit 150 reps this time and do everything a lot faster.

Strength

Second week of my squat program and front squats were on the menu. Warmed up with 5 fast reps at 115# and then had to do 5 reps each at 160#, 175#, 185#, and 200#. Solid work… not too easy and not too hard.

Garage Work

Headed over to Kevin’s place and did a bunch of hamstring and low back work.

3 Rounds (not for time)

  • 10 Reverse Hypers (120#, 170#, 190#)
  • 7 GHR
  • 5 Good Mornings (135#)
  • 20 GHD Sit-ups

Low back was already feeling a little spicy from they heavy cleans yesterday and today’s WOD, so this just lit it more. Good stuff though. Those GHR are rough and my form isn’t very good on them.

Competition Thursday at Survival Fitness

After 3 intense days of doing our own programming, it was time to get back to a group class. Matt has turned Thursday into competition day at Survival Fitness and will be bringing back old Open or Regional WODs for the most part. Should be a lot of fun and keep the competitive atmosphere going. I went to the 9am.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS

I also did some jump rope to warm up the calves for box jumps.

WOD

2011 CrossFit Games Open Workout 11.2
15:00 AMRAP

  • 9 Deadlifts (155#)
  • 12 HR Push-ups
  • 15 Box Jumps (24″)

My first time trying this WOD. It was a grinder at that 15 minute length. I think I did the first two rounds of push-ups unbroken, but then 7-5 almost every other round to keep from reaching failure. Pushed through 12 slow unbroken in my last round. Had some no-reps on the box jumps, but rebounded almost everything. Finished with 10 rounds plus 6 deadlifts for a total of 366 reps.

Strength

Warmed up with 5 @ 135# on front squats and then went into what was prescribed for my squat program, although I accidentally went an extra 5# in the first set; 5 reps at each of 165#, 175#, and 185#. Not as easy as I thought it was going to be since those are only 60%, 65%, and 70% of my 1RM. But I’m not used to doing strength after a WOD either.

Then I did a Tabata bench with 115#. Started out too fast with 13 reps in the first round and everything was downhill from there. I had 40 reps through 4 rounds and ended up with 60 total, even failing on a rep in round 7. Have to take into account this is after 120 push-ups too.

Headed over to Kevin’s at night for some garage work with all of his toys. Figured I could handle a little extra work since tomorrow is a rest and massage day and then Saturday morning I’m doing a duathlon.

The Backside

3 Rounds (not for time)

  • 10 Reverse Hypers (120#)
  • 7 Glute Ham Raise
  • 20 GHD Sit-ups

Hopefully this stuff helps increase my squats as well as the extra squatting I’m doing.

Split Jerks

I’ve been wanting to try out the jerk blocks Kevin built and tonight was the night. My technique kinda sucked. Ugh! I did a couple of double at 95#, then doubles at 125#, 155#, 185#, and 205#. My last was going to be a double at 225# but after the 2nd rep Kevin wanted to try out a burst-mode camera app, so I did a 3rd rep. I’m happy with the weight I was able to do (my 1RM is 245#) but wish my technique had been better. Still need a lot of work.

I was going to do some light snatch work, but after having trouble landing a 95# snatch, I canceled that idea. My shoulders just weren’t having it. So I went back at my hamstrings and did 10 RDLs at 115#, 205#, and 205#.

Kevin’s New Toys

I went over to Kevin’s for a garage session tonight. He got a bunch of new equipment so I got to try most of it.

4×10 Reverse Hyper

Loaded 70# for the first set and then 120# for the last three. Quite the interesting machine. It made my back really spicy almost immediately.

3×7 GHR

I held a 5# plate on the 2nd and 3rd set. Tried to use a 10# plate on the 3rd set but couldn’t even get 1 rep.

5×5 Seated Good Mornings

Used 75#, 95#, 115#, 125#, and 125#. I’ve only done good mornings a few times and this was the first time doing them seated, which I think I like better than standing.

Earthquake Bar Bench Press

Did 10 reps and then a static hold at the top. Did 50# and 90# with a 20 second hold and then 100# with a 30 second hold. We used steel plates for these. We did try 120# with a mix of plates and KB, but it was not happening because the KB are so unstable.

Back Squats

The plan was to do 5×5 at 75-80% of 1RM, but we were a little too fried from 13.4 this morning and all the back work. We did 5 reps at 135#, 185#, 245#, 225#, and 225#. The first two sets were going to be warm-up sets and then into the sets of 245# but we knew the 5 sets were not going to happen after that first one, so we dropped it down and cut the number of sets short. Then we dropped back down to 135# for a max rep set. Kevin stopped at 20 reps and I stopped at 30, deciding we wanted to be able to walk tomorrow.

We jumped back on the Reverse Hyper for a quick set of 15 with 70# to stretch the back out.

It didn’t seem like that long while we were lifting, but it was a solid 2 hours.

4 Hundy? So What!

Feeling pretty damn good today considering it’s day 2 after the Spartan Race and the heavy squatting we did yesterday. Went in for the 5:15pm again so my legs could rest.

Warm-up

  • 400m Run
  • 4 World’s Greatest Stretch (each side)
  • 4 Inch Worms
  • 10 Scorpions (each side)
  • 10 Flamingos (each side)

Scorpions were a new move for me. You lay on your stomach with arms straight out to the sides like you are forming a T. Take your leg behind you and over the other leg to tap the ground on the other side with your toes. Nice stretch.

Strength

5 Sets

  • 3-5 Deadlifts
  • 5-7 GHR
  • 2m Rest

More supersetting today! My first time doing GHRs too. I was excited when I saw deadlifts were on the menu. I hit 375# for 5 reps a couple of weeks ago, so I wanted to demolish that today. Set out with a plan and nailed it. I warmed up with 5 reps at 135# and then for my working sets went 225#, 275#, 315#, 365#, and 405#, hitting each one for 5 reps. Didn’t have too much trouble with the 405# either. At the end of December I hit that weight for 2 reps and then lost my grip. No issues today. Sets me up for a big PR next time we go for a 1RM since my old one is only 415#. I did 5 reps of GHRs each set on the GHD.

WOD

5 Rounds

  • 3:00 AMRAP
    • 3 C2B Pull-ups
    • 6 American KBS (70# KB)
    • 9 Box Jumps (24″)
  • 1m Rest

There were a lot of people in class so we had to stagger and spread out all of the equipment, which slowed us down some. I started with box jumps and got exactly 3 rounds during each 3 minute round, pretty much sticking just under 1 minute per round. I had 5-10 seconds left on the clock at the end of each 3 minutes, but the KB was too far away from the box to make a run for it just to get one rep. I did all of the C2B pull-ups unbroken and this was the first time doing a bunch of American swings with the 70# KB. 15 total rounds in one hell of a good WOD.