That little bugger..

So a few weeks ago, I had a mishap on the rings and tweaked my right shoulder. Ever since then, my range of motion has been shit on almost everything that requires going overhead, snatches especially. It's actually really quite frustrating because I'm having problems with loads I SHOULD NOT be failing at (95, 115, 135 etc..)


This is me just ranting..haha, Sorry guys. I'm almost contemplating not doing anything that requires going overhead the rest of the week to see if that could solve the problem. Any thoughts on that guys?


Oh and today Julian and I did the first workout of the WOD Club Open. It's called "Cindy Was a Nice Girl" and no, she was NOT nice to me today!!

10 Min AMRAP Every Rep Counts
Buy in:
50 KB swings 

Then do rounds of:
5 Chest to Bar Pull Ups (Masters Standard Pull Ups)
10 Hand Release Push Ups
15 Front Squats 

Score is total reps of all movements.

I scored a 166 while J got 189. My lungs kinda stopped working half way through and my quads were on FIRE!! 

Anyways, it was a fun little session and a big thanks to Greig for bringing a camera so we could film it!

I plan on mashing my shoulder until it's healed!!!

End of the week..

Yesterday, I could definitely feel my body was tired and beat up from the week. Programmed was another max Sntach and Clean & Jerk but since I did it at the beginning of last week, I figured I would do something different.

12-31-11

5x1 3-Position Snatch(floor, hang, high hang)
-5x150...My turnover on my snatch lately has been really terrible. Not really sure why, could be mobility or some other factor. It's quite annoying and I really hope I can get past it soon!

5x1 3-Position Clean(same as snatch)
-5x200...The cleans felt good today!

Conditioning

400 meter run
9 Muscle Ups
18 Dumbbell Push Press @ 50 lbs.
400 meter run
7 Muscle Ups
15 Dumbbell Push Press
400 meter run
5 Muscle Ups
12 Dumbbell Push Press

time-12:58...Felt really sluggish on the PP's and the run. Probably just due to being the end of the week...

Glad to have a rest day today. Plan on watching CF games today and just relax! Happy New Years everyone!

Puttin' In that Work

Woke up this morning and I felt like my body was falling apart. Just saying..but that's how competition is going to be. You can't wake up and say, "I'm too sore to do today's workouts.." 

If you find yourself doing this and it is not contributing to your goals, you better take a step back and reevaluate your training..Now on to the good stuff!!

Today's work involved high bar back squats. They are a bit different in that you are keeping your torso more upright instead of bending forward at the waist. Notice the bar placement and height as well as where your knees are ending. HBBS carry over more into Oly lifts so it's beneficial to train both. Here are a few cues that Rudy posted to keep in mind.

1) Barbell on top of traps—duh. It may hurt. If it does STFU and don’t admit it.
2) Relax your arms and use a clean grip. When I say relax, I mean literally let them hang. The tighter your arms are the more you’ll want to turn this into a low-bar squat. The looser your arms are the more we’ll have to rely on the back arch to support the bar. Wrists should be neutral and hanging as well. If you can’t use a clean grip or relax your arms then we have some mobility issues.
3) Initiate right down the middle. No pushing the hips back, no “closing the car door”. Try to think about squatting ass literally to ankles so that your glutes are on top of your achilles in the bottom. I even will instruct people to break the knees before the hips if they are struggling to understand this.
4) Arch your back. The high-bar squat is an accessory lift for the clean, so with that in mind we should be practicing in the position we’ll receive the clean. You’ll NEVER catch a clean in a low-bar type position, so make sure you’re arched as much as possible to maintain bar support throughout the lift.
5) Control the fall and bounce out of the bottom. I can talk science about the stretch shortening cycle and neural inhibition, but simply put—bouncing out of the bottom makes you be able to lift more weight (if your midline can support it). This will be a new concept to some of you, but it will transfer to ever aspect of your squatting and allow you to utilize the stored energy throughout your legs.

Strength

*Make sure to use your high-bar 1rm for these percentages. If you do not have a high-bar 1rm then cut 10-20% off of your low-bar 1rm for an estimated number.

1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% – rest 2-3 min. between each set.

-160, 175, 190, 205(I was just getting a feel for it today. It's a little different but definitely could feel the bounce at the bottom and how it correlates with a clean and snatch)

2a) 4X3 Shoulder Press – heaviest possible, rest 60 sec.

-4x135

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

-145, 160, 170x2

Conditioning:

5 X 120 yard Prowler Shuttle Run @ 90/50# – rest 2 minutes.

Notes: Shuttle run/push should be performed by doing: 10yd down – 10 yd back, 20 yd down – 20 yd back, 30 yd down – 30 yd back. Use high handles for push down and low handles for push back.

Um, we don't have a prowler so we used the big ass sandbags and ran with them..

-:50, :40, :39, :36 secs. Forgot to do the last one..Ooops! 

Skill:

20 minutes alternating practice/testing between HS Walks and Standing Vertical Jump Test.

Notes: For vertical testing use whatever implement you can. You may touch a spot on the wall, hang rings high and measure them, or simply hang a tape measure from the ceiling. Do not take a run or a drop step to start. This should be a two foot standing jump test. Obviously, measure the height of your highest reach and subtract from highest height touched to find your number. Take at least 5 attempts.

longest HS walk was around 36 ft. and the Vert was just about 28 inches. Not bad for a short stocky white boy! 

Fun times at American Iron!

So Julian, Drew, and myself visited American Iron this morning. If you don't know what it is you NEED TO NOW!! It's a gym that has a focus on powerlifting. This means they have all sorts of fun and cool shit to play around with. I was amazed at some of the random looking machines and toys they had. I highly recommend going there and you automatically feel stronger when you walk in plus it's called American Iron, like, how cool is that?? Anyways here is what our training session looked like...


AM around 9 ish
Worked up to a heavy set of 3 on Push Press. Decided to max out..PR of 209 lbs for a single!
-Heavy Yoke carries
-Sled pulls and stone shouldering
-3×15 on the reverse hyper(90 lbs of plates)
-3×8 of GHR’s(first time doing them)
-battle rope conditioning
      *1 min on 1 min off
-tried some peg board work


In all it was a very productive morning at a very cool gym! I highly recommend going!


Now on to the ACTUAL programming for today! Julian and I did this after I got off work around 6:30


5x1 Power Clean
   -all at 225#'s


8 Minute AMRAP
-7 Deadlifts @ 275 
-35 Double Unders


I got 7 full rounds plus 7 deads and 10 Double Unders


In all it was a very fun and taxing day! But guess what tomorrow is!? Yep you guessed correct, 

REST DAY!!!!

and I leave you with these parting words...

"Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price."-Vince Lombardi

Two days worth

Sorry for the late posting guys. Here was what Drew and I did yesterday and also what I did today.


12-26
Full Snatch
-Off Blocks, just above knee height
-Work up to a heavy single


180 felt really good! Missed 185 3 times because of my damn shoulder mobility

10 minute AMRAP
15 Wall ball shots
1 Rope Climb
-8 full rounds


5 rounds(for quality)
10 GHD sit-ups
10 Back Extensions

Accumulate 2 minutes each hand pinch grip holds
-35 lb bumper


12-27

*New squat cycle started. We took 90-95% of our max and used that as a training max(similar to 5/3/1)

**Low bar squat unless high-bar is noted

Training Max's

Back Squat-285 lbs

Front Squat-245 lbs

1) Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.

60%-170

70%-200

80%-230

2a) 4X8 Strict Parallette HSPU – rest 60 sec.(These SUCKED)

Notes: Parallettes should be set anywhere between 20-24”. Begin with plates built up between parallettes to approximately 1” below height of parallettes (reference 2009 Games standard). If these are too difficult to finish the set of 8 (sets may be broken, but these should not be singles) then add more plates. If you can perform the set of 8 unbroken then take plates away to add difficulty.

2b) Front Squats: 1X5 @ 60%, 3X5 @ 70% – rest 60 sec.

60%-145

70%-170

Skill/Conditioning/Midline

4 rounds for reps/meters/weight of:

ME UB Chest to Bar Pullups
-rest 1 minute
1 minute ME Row for Meters
-rest 1 minute
1 minute Weighted Plank Hold
-rest 1 minute

Pullups(did one set of ME UB till failure)-18,15,10x2

Row-294,278,265,255

Plank-55 lbs(Messed up the time on first set. Held it for like a minute plus), 45x3(last two sets were sub 60)

Rest Weekend

Hey guys, due to the holidays and me being out of town, I took saturday and sunday off. Tomorrow I think I am going to head to the gym with Maggie's sister David. Not too sure with the equipment they will have there so it might be a 3 day off in a row. Or maybe I'll run a 5k! In the meantime, please gawk over my elk pizza I made this weekend!

Elk Pizza! Oh yeah, be jealous!

Best training day in a long time!

Today was one of my best training days in quite a long time! Everything felt good and I had high intensity! Yesterday's off day was just what I needed. Here's what was on tap for today

WOD 111223:

Strength

5×2 Snatch Grip Deadlift @ 125% (of 1rm Snatch) – rest 90 sec.

Notes: Maintain posture – chest up, back scooped, knees back – no matter what. If the weight is too heavy to maintain, obviously, go down. Use straps.

Dynamic Strength

1a) Back Squat: 10×2 @ 65%+25% Band – rest 40 sec.
1b) Bench Press: 10X2 @ 65%+25% Chains – rest 40 sec.

Conditioning/Speed

4x100m Shuttle Run – rest 1:1

Notes: Set targets/cones 25m apart. Complete the 100m using 2 down and back ALL OUT sprints.

Strength: 250 w/ straps-felt real easy! Should have gone up or no straps

Dyn. Strength:
Squats(with red band)- 205x4(was super easy so I went up), 215x6

Bench(with purple band instead of chains)-145x10(probably could have gone up but I was by myself and I have never done these before

Speed: 35, 39, 35, 34(10 meter distance. Legs were tired and I cheesedicked the sprints to save the legs for the row..)


One last met-con since Im taking two days off

1k Row and 10 Muscle-Ups- 5:40
-(should have been sub 5 but my new wood rings are so damn slick. It's hard and somewhat scary to link more than 3. I almost dislocated my shoulder a few weeks ago on slick wood rings so I am a bit nervous when using them.)

Casio G-Shock!

I also got a frikkin sweet new training partner today!!