ISF's Olympic lifting/ Westside/occational crossfit metacon log - Page 4

Started out with incline dumbbell presses
3x5: 65 86 100
Was on about 4 hours sleep and barely got up the last set.
Overall did a very light workout. In general week days are always going to be my light days.
hang power snatch:
95x3 115x2 125x2 135x2
then 4 singles at 145
hang power clean -press complex
145x3-3
165x3-3
175x3

Then back squat
135x5 225x5 3x3: 275

I may try working out in the morning. I just have nothing in the tank by the time I get home for work. There is probably like a 20lb strength drop between weekends and weekdays.

Quote

08-01-2008 , 06:13 PM

#77

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Decided to do some work on the third pull today.
worked up to 5x2 muscle snatches with 95lbs.
then did 3x2 tall cleans with 115lbs.

Finished if up with a superset of front squats and pull ups
front squats
2x3: 225
2x3: 245
Pull ups 4x10: bw (strict to chest)

Quote

08-01-2008 , 06:40 PM

#78

ActionJeff

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Join Date: Apr 2005 Posts: 7,657

edit-nvm. Just a shrug under? That's kinda sick

Quote

08-02-2008 , 04:01 PM

#79

ISF

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Join Date: Oct 2004 Posts: 1,967

Quote:

Originally Posted by ActionJeff

edit-nvm. Just a shrug under? That's kinda sick

AJ,
Yes a tall clean is just a shrug under. Helps me get the timing back down on my third pull.

My lower back is just a complete wreck right now from 2 hours of ball yesterday so I decided to do a bench press bicep curl focused workout. Since I added legitimate exercises to my bench press curl workout about six months ago, i feel like ive lost a bit of upper body size.

Bench press;
5x5: 135 185 225 245 255
pull ups: bwx15 bw+30lbs x 8
superset of machine curls and triceps extentions
curls: 2x10 @ 110lbs
dumbbell triceps extensions 2x8 40lbs

Then to make my workout seem semi legit did one set of dumbbell jerks
1x5(with each arm) with 100lb dumbbell

Last edited by ISF; 08-02-2008 at 04:06 PM. Reason: error

Quote

08-02-2008 , 07:55 PM

#80

ActionJeff

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Join Date: Apr 2005 Posts: 7,657

Quote:

Originally Posted by ISF

AJ,
Yes a tall clean is just a shrug under. Helps me get the timing back down on my third pull.

I just tried these with the bar then 40kg then 50kg and couldn't believe I could clean them all so easy with just the shrug, catching above parallel too. I also felt like the pulling up of the legs into the squat position gives you extra time to finish the pull before pulling under all the way, which I've never really noticed in my full lifts. This is a great training tool that I'll keep for sure. Have you ever tried it with snatches?

Quote

08-03-2008 , 01:10 PM

#81

ISF

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Join Date: Oct 2004 Posts: 1,967

Quote:

Originally Posted by ActionJeff

Decided to do a few tall snatches today. Hadnt done them before
Tall snatches:
3x3 75lbs. (harder then it sounds)
Then dynamic effort box squats
10x2: 185
Added a few plyo's.
1x5 30" box jump from 14" seat
2x5 30" box jump from 14" seat with 60lb weight vest.

Quote

08-06-2008 , 08:43 PM

#82

ISF

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Join Date: Oct 2004 Posts: 1,967

Decided to start a strength cycle i stole from
http://www.mikesgym.org/wod.php
Started out with front squats
10x3: 205
then standing pressx5 followed by 10 pullups
standing press
3x5: 135 145 145
pull ups 3x10 bw

then tall cleans
2x2: 135

Machine curls
2x8: 110lb

Quote

08-07-2008 , 08:42 PM

#83

ISF

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Join Date: Oct 2004 Posts: 1,967

Still following strength cycle from Mike's GYM
Started out with 3-position snatch (floor,mid-thigh, high hang)
5x115 (called for 60%)
then snatch grip press superseted with pullups
sn-press: 3x5: 95
pullups: 3x10 bw

Quote

08-08-2008 , 06:46 PM

#84

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Today did
Back squats
10x3: 275 (guessing this is about 80%)
Followed by standing press
3x5: 135 145 155

Quote

08-09-2008 , 01:25 PM

#85

ISF

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Join Date: Oct 2004 Posts: 1,967

Did a very light day. Intending to start the performance menu wod when it starts a new cycle on Monday.

3-position cleans:
5x155
Clean Pulls:
2x5: 225
Rack Jerk Singles
185 195 205 (just trying to learn these)
Curious as to how people train the jerk that dont have bumper plates. I am afraid to use more then I can do a controlled eccentric rep with.
Pull ups
3x10: bw

Quote

08-10-2008 , 11:52 AM

#86

ISF

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Join Date: Oct 2004 Posts: 1,967

Started out with Dynamic Effort Box squats
8x2: 195
Followed by Bench Press
4x5: 135 185 225 245

Quote

08-10-2008 , 02:12 PM

#87

dzh90

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Join Date: May 2007 Posts: 1,529

Quote:

Originally Posted by ISF

Curious as to how people train the jerk that dont have bumper plates. I am afraid to use more then I can do a controlled eccentric rep with.

I don't think they're safe to do without bumper plates, at least don't go too heavy. Too much can go wrong if you're hesitant to drop the weight from a bad position.

Quote

08-10-2008 , 02:15 PM

#88

ActionJeff

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Join Date: Apr 2005 Posts: 7,657

I agree. You need to be able to drop the weight, I don't think it's negotiable.

You hang snatch without bumpers?

Quote

08-10-2008 , 04:44 PM

#89

ISF

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Join Date: Oct 2004 Posts: 1,967

Quote:

Originally Posted by ActionJeff

I agree. You need to be able to drop the weight, I don't think it's negotiable.

You hang snatch without bumpers?

I do all my lifting with out access to bumpers. Part of the reason I focus on the hang power versions of the lifts is that i can fail and still control the weight on the way down. That would not be the case if i tried a max effort Jerk and failed.

Got rained out trying to play ball so did some plyo's to make up for not playing this weekend.
1x8 30" box jump
1x5 30" box jump from 14" seat
2x5 30" box jump from 14" seat with 60lb weight vest.

Quote

08-12-2008 , 09:06 PM

#90

ISF

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Join Date: Oct 2004 Posts: 1,967

Warmed up with 1 3 position clean with 135
Then front squats
10x3: 215
Press superset with pull ups
Press 3x5: 135 145 145
Pull Ups: 3x10 bw
then box jumps 3x10: 30" box

Quote

08-13-2008 , 07:34 AM

#91

ISF

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Join Date: Oct 2004 Posts: 1,967

was watching a bit of the 77kg o-lifting last night and was inspired to do a quick workout before work this morning.
3 position cleans(floor, knee, high hang); 5x165
hang power snatch: 5x3: 125
1x25 hanging knee raises

Quote

08-14-2008 , 09:07 PM

#92

ISF

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Join Date: Oct 2004 Posts: 1,967

Started out with Back Squats
10x3: 285
then superset of press and pull ups
Press 3x5; 135 145 155
Pull ups: 3x12 bw
then 3x8 30" box jumps

i am trying to roughly follow the wod from Mike's GYM, but it is just to much volume for me so I cut out the stiff leg dead lifts it called for.

Quote

08-15-2008 , 06:37 PM

#93

ISF

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Join Date: Oct 2004 Posts: 1,967

Started out with 3 position snatches (floor, knee, high hang)
worked up to 5x125
Then snatch pulls
4x2: 185 These felt pretty good. I need to not be a pussy and try and catch one.
1x20 hanging knee raises
then some plyos
1x5 30' box jump from 12" seat
2x5 30" box jump from 12" seat with 60lb weight vest

I am going to go on a cut and these box jumps are already getting pretty easy.
Think I am going to have to hoard the aerobics step up things to form a 40"+ plyo box even though they got pissed at me last time.

Quote

08-16-2008 , 04:49 PM

#94

ISF

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Join Date: Oct 2004 Posts: 1,967

Did more of a bodybuilding workout today
Started out with a superset of bench and pull ups
Bench 5x5: 135 185 225 245 255 (I never really have a spotter, but 255 was very easy. I felt like I could max out with at least 15 or so more for 5 reps)
Pull ups: 5x10: bw (dead hang to chest)
Press: bunch of singles to try and get to a max
135 155 175 190PR (I was going to try and go higher, but it really felt like this was it) Not sure why this is going up so slowly.
one arm triceps extensions 2x8; 40 45
machine curls 2x10: 110

Quote

08-17-2008 , 11:43 AM

#95

ISF

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Join Date: Oct 2004 Posts: 1,967

just worked up to a heavy single in the hang power snatch and hang power clean
hps: 155
hpc: 210

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08-17-2008 , 08:24 PM

#96

theblackkeys

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wow

I find the hang a bit harder.

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08-17-2008 , 09:15 PM

#97

ActionJeff

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nice lifts

where are you pulling from, mid thigh?

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08-19-2008 , 07:24 AM

#98

ISF

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Join Date: Oct 2004 Posts: 1,967

AJ, Yes those are from mid-thigh

Did a quick workout this morning
Warmed up with a 3-position clean-press complex
2x3-5: 135 155 (the presses felt way easier then they used to at 155)

Then 3-position cleans: 5x175
Press 2x5: 145

The presses felt really easy today. I am going to give 200 a shot this weekend.

Quote

08-20-2008 , 07:54 PM

#99

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Started out with some plyo's
1x5 30' box jump from 12" seat
2x5 30" box jump from 12" seat with 60lb weight vest

then worked up to 6x135 2 position snatch(floor,knee)
then front squats 3x3: 205
pull ups; 3x10 bw