Last 2 reps of last 2 sets were some serious grinders. I decided that was enough punishment for not going to the gym. Hopefully get back in there Sunday.
Last edited by allinontheturn; 11-03-2012 at 09:34 AM.
Reason: totp
Just went in relaxed and did quite a bit of foam rolling to get loose. Failed any other mobility like usual.
Snatch:
45x5
45x5
-did 5 full snatches for each set, but did a lot of practice just moving the bar between the 3 positions from the California strength video.
95x3
95x3
135x2
135x2
135x2
135x1
135x1
135x1
135x1
135x1
I can't chain double-unders together well enough so I just did 2x the total as singles. There's also another set of 10 at the end here, but I didn't get to it as we were just doing as much as possible in 10 minutes.
Modified Helen
3 rft
200m run
21 kb swings (2 pood)
12 muscle ups (scaled to pullups)
Threw up after my 2nd set of 21 kb swings. lol morning workouts after drinking the night before and having breakfast at Subway.
Caught my 1st set of snatches on video, so might as well post it. Bar goes out in front of me and I end up catching it a little too far back... back looks better on the first rep at least..
foam roll + mobility stretches + shoulder dislocations
Snatch:
5x45
2x2x95
2x2x115
2x2x135
5x2x155
Squat:
5x45
5x135
5x225
3x315
3x5x335
OHP:
5x45
5x95
3x135
2x5x155
1x3x155
Decent workout overall since this was the first time I've worked out in the morning in a long time. I'm not too happy with the last set of OHP, but whateva...
front rack (just did the first stretch because i couldn't remember the 2nd one)
Snatch:
2x3x45
2x2x95
fx135
135,135,155,155
C&J:
3x45
2x135
135,135,155,155
Ab wheel (kneeling):
3x8
Chins:
4x5
-------------------------------------------------
Quote:
November Goals:
-Don't gain weight
-Train 3 times while home for Thanksgiving
-Snatch 190#
-Clean 250#
-Win (Stayed the same)
-2/3 ain't bad
-lol no
-lol no
Due to some left elbow related pain, my Oly progress stopped pretty quickly. I'm working on this and have been mashing the **** out of my triceps, biceps, and forearms with my lacrosse ball, but the pain persists. I think I'm going to have to bite the bullet and actually figure out how this voodoo flossing/compression band stuff works.
All very easy, especially since I did 7x5x315 a couple weeks ago. But I'm just getting back into some structured squat programming and I wanted to start at a level I knew I could do.
OHP:
10x45
5x5x140
Also easy.
Dips:
Tried them, but left elbow pain was too much to go full ROM for even 1 rep.
Pullups:
3x5
Quote:
Originally Posted by hockeyav
Where you playing online?
Back on Lock. It's hard for me to pass up the deposit bonus + promos. hmu on skype if you want more details.
Lots of cleans, lots of jerks, some combined C&J. Nothing was even remotely heavy as we were simply working on form and making adjustments.
Went to a weightlifting clinic that focused on the C&J. It wasn't anything ground breaking, but I did learn a few things about the lifts and it was very nice having focused and instantaneous feedback from knowledgeable coaches. My jerk was an absolute mess before this and now I actually don't feel like an idiot every time I attempt one. It's also worth noting that my left elbow didn't hurt after this workout which is the first time that's happened in awhile... especially after a day when I C&J. So I fixed some parts of my form, but I know I still have a long way to go.
All pretty easy and was really just trying to break these down and feel what my body was doing.
Two-Arm Kettlebell Swing:
10x70.4
4x15x70.4
Nothing makes me sweat like kb swings.
Chins:
6,5,5
Ab Wheel (Kneeling):
3x10
-----------------------
Starting to count my calories again... we'll see how long it lasts this time. I don't know how much I even weigh since the batteries in my scale apparently died, but I notice my pants were feeling tighter around the waist. I have to be between 210 and 215, probably 212 if I had to guess. The short term plan is to get under 200 lbs, but long term I'd like to hover around 190 lbs so I can easily cut and compete in the 85kg class.
I'm not officially cutting yet, so I'm not reducing any training volume and I actually plan on increasing it a little bit. I'm currently going ~4 days most weeks, but plan on going up to 6 days per week to include 2 fasted rowing sessions. That will require me to changemy sleep schedule a little bit, so it will be very difficult imo... Anyways, basic template for my training will look like this over the next couple months:
I don't care if I'm cutting, you put me in a place with $.25 wings and I'm going all out.
I think it's going to become something of a tradition after closing down the gym on Mondays. Now that I know though, I will adjust my my diet appropriately so I can AMRAP wings.
10. pls. Last time I had wings I think I ate 30. Decent sized, too. None of this BWW stuff. gl.
These were TGIF wings, which seemed to be bigger than BWW. Then again, I haven't had BWW wings in a long time, so I don't really remember that well. 20 is probably close to my max, but over time I might be able to work up to 30.