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.