Inspired by Jerry and Josh E, I tried split snatches today:
65
95
115
135
145
155
165
175
180lbs Snatch PR!
I weighed 172lbs pre-workout. It felt fine until the 180, that was rocky, but I did get without any press-out. I also did 50 pull-ups today and everyday for the month of January.
18th Workout 2009
Saturday, January 31, 2009
Thursday, January 29, 2009
Back Squats
Deep Back Squats....done with weightlifting shoes, 1" heel, to 11" pad. I am about 1-2" past parrell. I did this to focus on both depth and spreading my knees out and opening my hips. I also have a tendency to slide forward on the ascent. I focused on staying tight and keeping the bar over my COM. These were hard;
45x3
135x3
185x3
225x3
255x3
275x3
295x3 Hard
305x2-final rep was all in. I did not have a third.
This was with my heavy bar.
Another note, I have 2 cheaper KBs. I bought them with the intention of only doing swings as called for by various WODs. I am getting more and more into snatching and my hands are really getting pinched and I have to watch the tearing. My bells do have a slight ridge on the underside. I think this ridge is causing some of my issue. I do want to be honest with myself, I wonder if it is the ridge, my technique or both. What do you guys think? I have the Body-Solid KBs.
45x3
135x3
185x3
225x3
255x3
275x3
295x3 Hard
305x2-final rep was all in. I did not have a third.
This was with my heavy bar.
Another note, I have 2 cheaper KBs. I bought them with the intention of only doing swings as called for by various WODs. I am getting more and more into snatching and my hands are really getting pinched and I have to watch the tearing. My bells do have a slight ridge on the underside. I think this ridge is causing some of my issue. I do want to be honest with myself, I wonder if it is the ridge, my technique or both. What do you guys think? I have the Body-Solid KBs.
Tuesday, January 27, 2009
CFHQ WOD "Barbara
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments
2:56
3:02
3:28
4:02
4:23
Barbara is hard. The sit-ups got me the most.
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments
2:56
3:02
3:28
4:02
4:23
Barbara is hard. The sit-ups got me the most.
Sunday, January 25, 2009
Helen-like
Helen-like
3 Rnds for time:
250 Jump Rope Skips
20 55lbs KB Snatches (10L/10R)
12 Pull-ups
9:23
I missed the skips once on both the first and third round. KBS unbroken, had to break-up the last set of pull-ups. This little one smoked my forearms.
3 Rnds for time:
250 Jump Rope Skips
20 55lbs KB Snatches (10L/10R)
12 Pull-ups
9:23
I missed the skips once on both the first and third round. KBS unbroken, had to break-up the last set of pull-ups. This little one smoked my forearms.
Saturday, January 24, 2009
Back Squat- Singles
Back Squat singles
135-185-225-255-275-295-315-325-335-345-355 (PR)
Done with my "light" bar. My previous PR was 350, with the light bar in Jon 08. Afterwards, I tried a few presses, singles:
135-145-155-165-Fail. I am still feeling Wed night CFHQ WOD and playing on the rings and the snatch. I am still doing at least 50 pull-ups a day and have some serious soreness in my upper back, shoulders and chest. The presses were ambitious. I jumped from 155 to 165, should have done 160 at least.
135-185-225-255-275-295-315-325-335-345-355 (PR)
Done with my "light" bar. My previous PR was 350, with the light bar in Jon 08. Afterwards, I tried a few presses, singles:
135-145-155-165-Fail. I am still feeling Wed night CFHQ WOD and playing on the rings and the snatch. I am still doing at least 50 pull-ups a day and have some serious soreness in my upper back, shoulders and chest. The presses were ambitious. I jumped from 155 to 165, should have done 160 at least.
Friday, January 23, 2009
CrossFit Thoughts.....
I had a great time this Wednesday going to a new affiliate about 5 miles from my home. I also got a chance to train with solid CrossFitter. I was nice to get out of my basement and train above ground. Afterwards, Jason and I B.S.'d about CrossFit and it got me thinking.
I do not try to sell CrossFit to anyone. I blog all my training and have told my friends about CrossFit, but that is all. When I hear people talk about "getting back in shape" I say check out CrossFit.com, it will get you into shape and it is free. That is all I do. I do not think CrossFit is for everyone, or even most people. But, if CrossFit is for some one they will go to the site they will experience a quasi-born again moment. But, anyone who does go to it has to be prepared for everything they thought they knew about "getting in shape" to be turned upside. Here is my CrossFit conversion story.
I was an avid subscriber of Men's Health and Men's Fitness. The same people (trainers) write for both magazines, and they seem to just refer to each other. There is a definite Fitness Cartel out there. So, through these magazine I started reading Alwyn Cosgrove, Craig Ballentine and Jason Fergurria's blogs. I also found Core Performance, bought that book, followed it somewhat, then bought Craig Ballentine's Turbulence Training rapid fat loss program. Later, I bought and followed Functional Training by Mike Boyle and finally, bought Jason Fergurria's How to Get Jacked!, and tried to follow it. I bounced around not really having any goals or direction and no program motivated me enough to stop looking for other programs. I would also run a lot. These were a mix of distances from a few miles to 10 or so. I have always been inspired by Dean Karnezes (I may have misspelled a lot of these guys names), I always found him "fit".
Well, around the beginning of 2007 Men's Health starting printing more and more workouts with variations of the olifts. I wanted to learn them, so I googled olifts Chicago. It came back with Crossfit Chicago's webpage. CrossFit Chicago was never a box, but I surfed from there to CrossFit.com. I was immediately drawn to this program. I read the FAQ, went to the exercise demo page and I have to admit, for the first hour I was on the site, I did know where to find this "workout of the day". Well, then I found it. It was 30 MUs for time, or the sub is 120 Pull-ups, 120 Dips. My usually training session for back was pull-ups 8-6-4. So, 120 pull-ups looked ridiculous. I did not do it that day. But, the next day I looked back and checked the comments and saw all these other people had indeed do it. Then, I had my "moment". I thought, "if these people can do, why can't I". I knew about kipping from watching Marine kip for their PT test and learned for the CF pull-up...anyway from extension to chin over the bar. I went home and did it in about 22min. I felt good afterwards, I felt like I accomplished something from training that I never felt before. Finishing this workout was an accomplishment. From that moment I was sold on CrossFit.
Hopefully, others will have these "moments". I believe each person has to experience the "CrossFit moment" for themselves. Only then will they open their eyes and be able to release all their ideals about fitness and embrace CrossFit. I would love to hear others conversion "moments". Please share them.
I do not try to sell CrossFit to anyone. I blog all my training and have told my friends about CrossFit, but that is all. When I hear people talk about "getting back in shape" I say check out CrossFit.com, it will get you into shape and it is free. That is all I do. I do not think CrossFit is for everyone, or even most people. But, if CrossFit is for some one they will go to the site they will experience a quasi-born again moment. But, anyone who does go to it has to be prepared for everything they thought they knew about "getting in shape" to be turned upside. Here is my CrossFit conversion story.
I was an avid subscriber of Men's Health and Men's Fitness. The same people (trainers) write for both magazines, and they seem to just refer to each other. There is a definite Fitness Cartel out there. So, through these magazine I started reading Alwyn Cosgrove, Craig Ballentine and Jason Fergurria's blogs. I also found Core Performance, bought that book, followed it somewhat, then bought Craig Ballentine's Turbulence Training rapid fat loss program. Later, I bought and followed Functional Training by Mike Boyle and finally, bought Jason Fergurria's How to Get Jacked!, and tried to follow it. I bounced around not really having any goals or direction and no program motivated me enough to stop looking for other programs. I would also run a lot. These were a mix of distances from a few miles to 10 or so. I have always been inspired by Dean Karnezes (I may have misspelled a lot of these guys names), I always found him "fit".
Well, around the beginning of 2007 Men's Health starting printing more and more workouts with variations of the olifts. I wanted to learn them, so I googled olifts Chicago. It came back with Crossfit Chicago's webpage. CrossFit Chicago was never a box, but I surfed from there to CrossFit.com. I was immediately drawn to this program. I read the FAQ, went to the exercise demo page and I have to admit, for the first hour I was on the site, I did know where to find this "workout of the day". Well, then I found it. It was 30 MUs for time, or the sub is 120 Pull-ups, 120 Dips. My usually training session for back was pull-ups 8-6-4. So, 120 pull-ups looked ridiculous. I did not do it that day. But, the next day I looked back and checked the comments and saw all these other people had indeed do it. Then, I had my "moment". I thought, "if these people can do, why can't I". I knew about kipping from watching Marine kip for their PT test and learned for the CF pull-up...anyway from extension to chin over the bar. I went home and did it in about 22min. I felt good afterwards, I felt like I accomplished something from training that I never felt before. Finishing this workout was an accomplishment. From that moment I was sold on CrossFit.
Hopefully, others will have these "moments". I believe each person has to experience the "CrossFit moment" for themselves. Only then will they open their eyes and be able to release all their ideals about fitness and embrace CrossFit. I would love to hear others conversion "moments". Please share them.
Thursday, January 22, 2009
CFHQ WOD 01/21/09
CFHQ WOD
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
15:47
I did this with Jason at CF Naperville. It was good to get to the box and out of my basement. I worked with the affiliate Neil. He was a gymnast and I was humbled by his ring skills. I was also humble because I could not get a MU there. There rings hang from a high ceiling and that definitely screwed me up.
We also played around with the olifts. I snatched 145, missed 165 just for fun.
Here is us playing with the snatch.
www.crossfitnaperville.blogspot.com
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
15:47
I did this with Jason at CF Naperville. It was good to get to the box and out of my basement. I worked with the affiliate Neil. He was a gymnast and I was humbled by his ring skills. I was also humble because I could not get a MU there. There rings hang from a high ceiling and that definitely screwed me up.
We also played around with the olifts. I snatched 145, missed 165 just for fun.
Here is us playing with the snatch.
www.crossfitnaperville.blogspot.com
Monday, January 19, 2009
Run 5k
Ran 5K
24:57
It was clear today still a little cold. I ran my 5k loop through my neighborhood with my dog. It was icy, and I did not fly. This is about 2:30sec slower then my PR on this route (no ice then).
I need to run more, because it is a weakness of mine. Plus, it was nice to get some fresh air.
24:57
It was clear today still a little cold. I ran my 5k loop through my neighborhood with my dog. It was icy, and I did not fly. This is about 2:30sec slower then my PR on this route (no ice then).
I need to run more, because it is a weakness of mine. Plus, it was nice to get some fresh air.
Sunday, January 18, 2009
Bench Press ME
Bench Press
135x3
185x1
205x1
225x1
245x1
265x1
275x1
285x1 (1.6xBW, Level IV)
295-Failed
Happy with 285, I thought I could get 275. Not too bad for no benching in over 18months.
135x3
185x1
205x1
225x1
245x1
265x1
275x1
285x1 (1.6xBW, Level IV)
295-Failed
Happy with 285, I thought I could get 275. Not too bad for no benching in over 18months.
Saturday, January 17, 2009
CFHQ WOD 01/16/09
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
22:30
This hurt big time. The GHD sit-ups sucked the most and is where I lost the most time. I did touch the ground on the sit-ups. That definitely adds a suck factor. I am baked. The thrusters felt strong. The pull-ups were broken up. I am spent.
I am liking jumping back to the CFHQ WODs for METCON. Tommorrow I plan on ME bench. It has been over 18months since I last tried a 1RM in bench. I think it was around 280lbs at 180lbs BW. My PR in bench is 305 at 183lbs. This was during my year tour overseas where I had a lot of time for the gym.
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
22:30
This hurt big time. The GHD sit-ups sucked the most and is where I lost the most time. I did touch the ground on the sit-ups. That definitely adds a suck factor. I am baked. The thrusters felt strong. The pull-ups were broken up. I am spent.
I am liking jumping back to the CFHQ WODs for METCON. Tommorrow I plan on ME bench. It has been over 18months since I last tried a 1RM in bench. I think it was around 280lbs at 180lbs BW. My PR in bench is 305 at 183lbs. This was during my year tour overseas where I had a lot of time for the gym.
Wednesday, January 14, 2009
CFHQ WOD OHSx3
Overhead squat 3-3-3-3-3 reps
45x3
95x3
115x3
135x3
155x3
165x3
175x1, F-2
175x3 (did not feel deep enough)
175x3-Happy with form
I weighed 173 pre-workout. The 175s were hard, it took focus that I lost on the first attempt.
I was planning on doing an ME strength day today and this WOD came up. This is the first time I have done OHSx3, my previous 1RM was 175, but I have since snatched balanced 195, so I thought a BWx3 was doable. The last rep I had to step forward, so I do not think I could have done more weight or reps. OHS is not a skill I train beyond snatches and snatch balances.
45x3
95x3
115x3
135x3
155x3
165x3
175x1, F-2
175x3 (did not feel deep enough)
175x3-Happy with form
I weighed 173 pre-workout. The 175s were hard, it took focus that I lost on the first attempt.
I was planning on doing an ME strength day today and this WOD came up. This is the first time I have done OHSx3, my previous 1RM was 175, but I have since snatched balanced 195, so I thought a BWx3 was doable. The last rep I had to step forward, so I do not think I could have done more weight or reps. OHS is not a skill I train beyond snatches and snatch balances.
Tuesday, January 13, 2009
CFHQ WOD 01/13/09
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
12:18
I was planning front squats today but then I saw this WOD. Initially, I was going to do it tomorrow. I was dreading doing it, but then I thought let's just do it. I am happy with my time, but the WOD smoked me. I am struggling a little with power cleans. I can not seem to get a rythm on the catch. I am catching most standing up. The cleans and dips were broken.
I also shoveled snow this morning..ha ha and I am still getting at least 50 pull-ups a day since 1 Jan.
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
12:18
I was planning front squats today but then I saw this WOD. Initially, I was going to do it tomorrow. I was dreading doing it, but then I thought let's just do it. I am happy with my time, but the WOD smoked me. I am struggling a little with power cleans. I can not seem to get a rythm on the catch. I am catching most standing up. The cleans and dips were broken.
I also shoveled snow this morning..ha ha and I am still getting at least 50 pull-ups a day since 1 Jan.
Sunday, January 11, 2009
Skiing
I took my son skiing today at the local ski hill. It is a hill with about 90ft of vertical. It is not Colorado. But, we received about 8in of snow yesterday, it was groomed and we got there early. I actually got to ski some fresh corduroy in IL.
This was a workout in it self. Not so much, skiing, has helping my son. The area only had rope tows, so everything we went up, I had him between my legs, his skis forward, mine forward, me in a half squat holding on to him and the rope. My grip, feet and legs were feeling it. The runs took my son maybe 20secs, so we were doing some serious laps. I was baked by the end.
Originally, I had planned to come home to do a front squat workout, but after the day, I knew that would be too much. I am still feeling Diane from yesterday. I would bet I would have had a good session today. I could have willed my CNS through it, but I would have paid of Tuesday and probably Thursday too. Doing squat today may have been just fine, but it may have also weakened me enough that I would not get any quality out of training this week or even got sick. Both of these would have a far greater negative impact on my fitness, then doing squats today would have had a benefit.
I just weighed the benefit vs risks of doing squats today, I choose to hold off. Also, I am still doing my minimum 50 pull-ups a day, and I shoveled the driveway for about 25min tonight. I looked at tomorrows WOD, it is about what I did today anyway. Vitual shoveling...can you Canadians imagine that! Only someone from California, why on earth would someone want to imitate shoveling with a barbell.
This was a workout in it self. Not so much, skiing, has helping my son. The area only had rope tows, so everything we went up, I had him between my legs, his skis forward, mine forward, me in a half squat holding on to him and the rope. My grip, feet and legs were feeling it. The runs took my son maybe 20secs, so we were doing some serious laps. I was baked by the end.
Originally, I had planned to come home to do a front squat workout, but after the day, I knew that would be too much. I am still feeling Diane from yesterday. I would bet I would have had a good session today. I could have willed my CNS through it, but I would have paid of Tuesday and probably Thursday too. Doing squat today may have been just fine, but it may have also weakened me enough that I would not get any quality out of training this week or even got sick. Both of these would have a far greater negative impact on my fitness, then doing squats today would have had a benefit.
I just weighed the benefit vs risks of doing squats today, I choose to hold off. Also, I am still doing my minimum 50 pull-ups a day, and I shoveled the driveway for about 25min tonight. I looked at tomorrows WOD, it is about what I did today anyway. Vitual shoveling...can you Canadians imagine that! Only someone from California, why on earth would someone want to imitate shoveling with a barbell.
Saturday, January 10, 2009
New Name, New Blog
I have changed the name of the blog. Primarily because I did not want the name CrossFit in the blog because I am not a CrossFit affiliate. I am concerned someone may want to start a CrossFit class at 5am and want that name. I do support CrossFit affiliates and am starting to feel like the name of my blog implies I am a CrossFit affiliate, which I am not.
I also have scaled way back from the 0500 training sessions. My training is evolving and I wanted to reflect that. I am striving for Elite Fitness and I want this site to reflect that quest. I want to log my training and look back at what works and does not work with me. I want to share my understanding of fitness with other and I invite all to share their understanding with me. I learn the most through discussion and doing, not reading.
Lastly, I want to thank everyone who reads this. Thanks for the comments and I am looking forward to continuing this quest with each of you.
I also have scaled way back from the 0500 training sessions. My training is evolving and I wanted to reflect that. I am striving for Elite Fitness and I want this site to reflect that quest. I want to log my training and look back at what works and does not work with me. I want to share my understanding of fitness with other and I invite all to share their understanding with me. I learn the most through discussion and doing, not reading.
Lastly, I want to thank everyone who reads this. Thanks for the comments and I am looking forward to continuing this quest with each of you.
"Diane"
"Diane"
21-15-9
225lbs Deadlift
Handstand Push-up
4:28
This is a PR by over 1:30. Last time I did Diane was Mar 08. Everything unbroken, but slow enough to maintain form.
21-15-9
225lbs Deadlift
Handstand Push-up
4:28
This is a PR by over 1:30. Last time I did Diane was Mar 08. Everything unbroken, but slow enough to maintain form.
Thursday, January 8, 2009
Pull-ups/KB Swings
5 Rounds for time:
20 Pull-ups (I used both grips)
20 55lbs Kettlebell Swings (CF-style)
10:44
Wow, this was harder then I thought. I thought it would take about 7min, even though my PR for 100 chin-ups is like 5:40 and I can do about 22 swings a minute nonstop, that would be about my time. This was tough, my grip was gone at the end.
This was another METCON I came up with. I am enjoying just thinking of something and then trying it out. It is making it fun. Striving for elite fitness is great and all, but in the end, I do all this for fun, it is what I enjoy.
I have done at least 50 pull-ups a day since 1 Jan 09. I will try and continue this for the entire month.
20 Pull-ups (I used both grips)
20 55lbs Kettlebell Swings (CF-style)
10:44
Wow, this was harder then I thought. I thought it would take about 7min, even though my PR for 100 chin-ups is like 5:40 and I can do about 22 swings a minute nonstop, that would be about my time. This was tough, my grip was gone at the end.
This was another METCON I came up with. I am enjoying just thinking of something and then trying it out. It is making it fun. Striving for elite fitness is great and all, but in the end, I do all this for fun, it is what I enjoy.
I have done at least 50 pull-ups a day since 1 Jan 09. I will try and continue this for the entire month.
Tuesday, January 6, 2009
"Lynne-ish"
"Lynne-ish" WOD today:
Bench Press (BP)
Chin-ups (CU)
BP-225lbs x5
CU+55lbs x5
BP 225lbs x5
CU +55lbs x5
BP 205x5
CU+35x5
BP 205x4 (F-5)
CU+35x5
BP 175lbs(BW)x6 (F-7)
Chin-ups (no weight) x20
I wanted to hit BP 225, CU+55lbs 5x5. These weights are about equal, since I weighed 173.5 today. But, after the second set, I knew I did not have it, so I dropped. Again, after the 4th set, I dropped to a true Lynne for the last set, I only got 6 BP, I thought I could get 10.
I have a little sore throat and hit it hard this weekend. Sat Snatches and Sun Clean/Muscle-ups did me in. I knew they would, so today was a strength day.
I did an additional 20 pull-ups today, so that is 60 so far today. I did 80 yesterday, spread out. Again, I am GTG to be able to do 40 nonstop whenever. I am at 30 now.
Bench Press (BP)
Chin-ups (CU)
BP-225lbs x5
CU+55lbs x5
BP 225lbs x5
CU +55lbs x5
BP 205x5
CU+35x5
BP 205x4 (F-5)
CU+35x5
BP 175lbs(BW)x6 (F-7)
Chin-ups (no weight) x20
I wanted to hit BP 225, CU+55lbs 5x5. These weights are about equal, since I weighed 173.5 today. But, after the second set, I knew I did not have it, so I dropped. Again, after the 4th set, I dropped to a true Lynne for the last set, I only got 6 BP, I thought I could get 10.
I have a little sore throat and hit it hard this weekend. Sat Snatches and Sun Clean/Muscle-ups did me in. I knew they would, so today was a strength day.
I did an additional 20 pull-ups today, so that is 60 so far today. I did 80 yesterday, spread out. Again, I am GTG to be able to do 40 nonstop whenever. I am at 30 now.
Sunday, January 4, 2009
Muscle-Ups/Cleans
10-8-6-4-2
Muscle-Ups
Cleans 135lbs
15:27
This is a CNS intense couplet. The cleans were squat/full cleans, all unbroken. The muscle-ups slowed me down.
CF gets a lot of slack for doing high rep weightlifting movements which one will do while fatigue. When I start to tire, I focus even more on form. Both to prevent injury and more importantly, because good technique is the most efficient way to do an exercise. For the cleans, it was chest up, pull, jump, elows up. For the muscle-ups attention to form is as improtant. The focus was rings together, kip through, push up. I missed 2 MUs.
Muscle-Ups
Cleans 135lbs
15:27
This is a CNS intense couplet. The cleans were squat/full cleans, all unbroken. The muscle-ups slowed me down.
CF gets a lot of slack for doing high rep weightlifting movements which one will do while fatigue. When I start to tire, I focus even more on form. Both to prevent injury and more importantly, because good technique is the most efficient way to do an exercise. For the cleans, it was chest up, pull, jump, elows up. For the muscle-ups attention to form is as improtant. The focus was rings together, kip through, push up. I missed 2 MUs.
Saturday, January 3, 2009
Snatch Workout
Snatch Workout
The workout started with Power Snatches. The goal for the was a heavy snatch, but I wanted to do Power Snatches going lower and lower to catch the weight. The ideal was to get confidence going heavy, and to focus on the first and second pull. The first and second pull were the same with all lifts. As the weight got heavier, I could not pull it as high, so I had to drop lower and lower. I got to 170kbs without a miss. At 170lbs it was still a power snatch.
170lbs Power Snatch
175lbs I was dropping low. I missed a lot of these, usually landing too far forward. I finally hit one, it was not the prettiest snatch, but it was 175lbs. I weighed in at 174 before lifting.
I did 50 pull-ups today 30-10-10 and 50 yesterday 25-25.
The workout started with Power Snatches. The goal for the was a heavy snatch, but I wanted to do Power Snatches going lower and lower to catch the weight. The ideal was to get confidence going heavy, and to focus on the first and second pull. The first and second pull were the same with all lifts. As the weight got heavier, I could not pull it as high, so I had to drop lower and lower. I got to 170kbs without a miss. At 170lbs it was still a power snatch.
170lbs Power Snatch
175lbs I was dropping low. I missed a lot of these, usually landing too far forward. I finally hit one, it was not the prettiest snatch, but it was 175lbs. I weighed in at 174 before lifting.
I did 50 pull-ups today 30-10-10 and 50 yesterday 25-25.
Thursday, January 1, 2009
Snatch
Snatch:
65-85-95-115-135-145-155Fx2
I tried to squeeze a quick snatch session in. I was too pressed for time. I could have saved both 155 by coming out of the hole faster, but I tried to lock the bottom position in. Again, this was too rushed and I did not warm-up adequately.
I also did 50 pull-ups throughout the day.
65-85-95-115-135-145-155Fx2
I tried to squeeze a quick snatch session in. I was too pressed for time. I could have saved both 155 by coming out of the hole faster, but I tried to lock the bottom position in. Again, this was too rushed and I did not warm-up adequately.
I also did 50 pull-ups throughout the day.
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