Workout Log 141008

Today was good.  Got a little behind on time so I couldn't get to everything but still a good day.

Weightlifting

1) Low Hang Snatch 72kg x 3, 78kg x 84kg x 2, 90kg x 2 x 4

I missed  2 sets at 90kg before I was able to nail it.  

2) Low Hang Clean & Jerk 85kg x (2+2,) 92kg x (1+2,) 100kg x (1+2,) 107kg x (1+2)x3

All hangs came from the blocks

3) Overhead Squat 50%x5, 55%x5, 60%x4x4
Notes: Percentage of best snatch. Use a grip narrower than your snatch grip.
4) Clean RDL 65%x5x4
Notes: Percentage of best clean & jerk. Move at a smooth controlled cadence.
Was running short on time so I omitted this for the day.

Gymnastics
3 rounds, each for time:
25 handstand pushups
R1: :57, R2: 1:32, R3:2:32

Notes: Rest 3 minutes between rounds.

Sport
AMRAP 4 minutes:
4 power cleans, 155#/105#
3 front squats, 155#/105#
2 power jerks, 155#/105#
3 bar muscle-ups
4 box jumps, 30″/24″
Rest 1 minute. Repeat for a total of 4 cycles, scoring continuously.

Notes: Scoring continuously means you pick up each cycle where you left the previous one, rather than starting anew.

Score: 9+7, I could only get in 3 rounds before the next class

Aerobic Development
Run 30 minutes @ 6.5-7

Will do later

Workout Log 141007

Courtesy of TZ Strength
Strength

1) Back Squat 5 @ 7, 5 @ 8, 5 @ 9, plus one down set (load drop)

• 315,345,365 

2) Back Squat 70%xYx3, rest 60 seconds between sets

Notes: Y = 40% of total reps from 2 minute test performed 140919.

3) Push Press 6 @ 7, 6 @ 8, 6 @ 9, plus two down sets (load drop)

• 155,185,205

Really, who does 6's

4) Push Press 70%xZx3, rest 60 seconds between sets

Notes: Z = 40% of total reps from 2 minute test performed 140930.
Since I didn't participate in the program at the time of testing this work was omitted

Sport: http://youtu.be/ceiFp9b_lQU
The 400M runs are not trimmed out of the video, so skip ahead unless you want to watch nothing for 2-3 minutes.
5 rounds for time:
10 deadlifts, 225#/155#
20 bar facing burpees
40 double unders
Run 400m

Time: 28:48

Workout Log 141006

I can't breath! I've made some great strength gains over the past 3 months. I focused on Olympic Weightlifting because I would like to do a Weightlifting Competition. However, conditioning pieces have been crushing me and I am back into CrossFit competition mode. So, time to bring back the lungs. My wife and all of my buddies over at CrossFit West Springfield and Crossfit Forward (shout out!) are following the programming of Jacob Tyspkin of TZ Strength. They are paying for the remote coaching to focus on their individual weaknesses. I can't swing that so I will be doing the blog programming. From the looks of it, I got my work cut out for me.

So, I will be tracking all my Workouts on my blog page so you can see what I go through. Enjoy!

Weightlifting:
1) Pause Snatch (below knees) 72kg x 3, 78kg x 2, 84kg x 2, 90kg x 2x4
Notes: Two second pause. Do not rebend the knees after the pause.

2) Hang Clean 87kg x 2, 97kg x 2, 107kg x 2, 111kg x 1x3

• Working on my Hip Clean since I got these long ass arms.

3) Snatch RDL 78kg x 5x5
Notes: Percentage of best snatch. Move at a smooth controlled cadence.
Gymnastics
1) For time:
Handstand Walk 300′   Time 4:50
Notes: Work inside a 4′ wide lane.

2) 3 rounds:

2 minutes max muscle-ups

• R1:14, R2:11, R3:6

Notes: Rest 2 minutes between rounds.

3) 3 rounds, each for time:
30 chest-to-bar pullups

• Didn't get to this. Running out of time so I moved on to the Airdyne Piece.

Notes: Rest 2 minutes between rounds.

Lactate Power/Endurance

Airdyne
10 rounds:
45 seconds building from 105% to 115% FTP
15 seconds @ max effort
60 seconds @ 90% FTP
Notes: Record peak RPMs for each of your 15 second sprints. Remember, FTP is 95% of average RPM from the 60 minute Airdyne test.

I felt good once I got done. The monitor on the Airdyne was broken so I had to feel it out. Sucks but doable.