snatch

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.

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

I’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 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Since it’s a light week and it looks like next week might be MAX test week, I’m making a lot of adjustments to the program this week to prepare for some solid rest heading into Monday. Lifted by myself around 10:45.

Warm-up

Crossover Symmetry Activation
3 rounds
- 10s L-sit on parallettes
- 4 Turkish Get-ups (alternating, 53# KB)

Not sure I’ve ever done TGU that heavy and surely not for that many reps.

Snatch from Below Knee

2×100#
2×120#
2×140#
1×150#
5x1x160#

Went 2/5 with 160#. Ugh! It was too far forward or I wasn’t dropping under enough for the force I was putting on the bar. They were all plenty high enough, that’s for sure. I definitely rush more and concentrate less when I snatch alone. Need to fix that. I focused on the last rep and it was solid.

Clean from Below Knee

2×135#
2×155#
2×180#
1×190#
5x1x205#

Cleans felt good. I never really am in risk of missing, but for a few attempts in the program where I tried something new and was thinking too much. Goes to show much more I should be able to clean I hope.

Clean Deadlift

2x2x230#

Kind of odd to only do 2 sets of 2. Must be a reason for it though.

Conditioning

10 Rounds

30s Air Dyne (~80%, AD2)
30s Rest

I kept the RPM around 90. Went a full 1:00 on the last round and finished with 256 calories.

Did the Crossover Symmetry Iron Scap to end the session.

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!

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!

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 6 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted in the garage with Alex at 4:30.

Cutting day 5 of last week short was a good idea. Needed that extra rest. Alex and I both felt great today.

Warm-up

Stretching and band pass-thrus
45# Snatch & Clean Position work
75# Muscle cleans and some presses

Muscle Clean

3×95#
3×105#
3×115#
3×125#
3×135#

Snatch

2×100#
2×120#
2×140#
1×150#
1×160#
1×170#
3x1x180#

Missed first attempt at 180# because my head wasn’t in it. Felt pretty good other than that one.

Clean & Jerk

2×135#
2×155#
2×180#
1×190#
1×205#
1×215#
3x1x230#

Felt light today. Even the jerks felt good for the most part.

Back Squat

2×205#
2×240#
2×270#
2×290#
2x2x305#

Squats don’t seem to be getting any easier, but the volume of weight before squats is going up and includes a lot of squatting, so I guess that’s one way to look at it as a positive.

Conditioning

8 Rounds (Tabata)

20s Burpees
10s Rest

I’m basing these off a set number of reps in each round. Last week I did 7 each round, so bumped my number up to 8 for the first 2 rounds. Made it tough to get 7s the rest of the way, but I squeaked by.

60 Day Lifting Challenge – Week 5 Day 5

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

Was actually feeling pretty good today. Lifted with Alex at 3:30 again. My body lied to me…

Warm-up

4x 20-30s Handstand Hold
PVC pass-thrus
Band pulls
45# Snatch Positions

Muscle Snatch

3×75#
3×85#
3×95#
2x3x105#

Snatch

2×105#
2×120#
2×140#
1×150#
1×160# (F)
2x1x170# (M-F)
2x1x165# (F-M)

Felt terrible. I haven’t had that many misses in a day this entire challenge, other than PR day. Did 2 broad jumps for distance after each of the last 4 singles.

Clean & Jerk

2×135#
2×155#
2×180#
2x1x190#

The C&J felt a little better than the snatches, but still pretty weak. We packed it in early and skipped the back squats and good mornings.

Conditioning

4 Rounds

10 T2B
10 Ball Slams (15#)

I attempted to do the conditioning after Alex left, but I even had to change that on the fly. It was supposed to be two 4 minute AMRAPs of the above movements with a 2 minute rest in between. After 3 sets of 5 T2B I was pretty much doing singles! Finished 4 rounds in 4:45.

Time to rest up for the beginning of week 6 on Monday.