4.15.2010

Have been travelling and didn't get a chance to post last Thursday's training.

WU: DROM, dynamic stretching, pushups, dive-bombers, partner wallball, jump rope

Clean
84% (?) x 2 x 4
245#

Snatch Balance
Was supposed to be something like 80% x 3 x 2, x% x 2 x 2
But my left elbow was still messed up and hurt after one set of
190# x 3 x 1

So added one set of 135# x 3 x 1 heaving snatch balance, but that hurt too so just moved on.

Push Press
225# x 3 x 5
I don't recall the percentages, and I think it was 5 sets, but may have been 4.

Front Squat Ladder
Using ~75% of 1RM, do one front squat the first minute, two the second, etc. up to 10 if possible. You can rest the bar in the rack if needed mid-minute, you can rack the bar between rounds as well.

I used 255#

I did 1-2-3-4-5-5 (fail, should have gotten 6)

I tried to game the round of 6 and do 2-2-2, but I didn't leave myself enough time at the end of the minute. Dumb. I never try to game these things, I don't know why I did on this day.

WU:
DROM, dynamic stretching
21-5-9, not for time
Air squats
Pushups

Crossfit programming:
power clean:
65% x 4
185#
75% x 2 x 3
205#
Easy.

front squat
80% x 3 x 3
265#
Easy.

Metcon:
tabata mash-up - for max reps: 20 on / 10 off - 24 total intervals
overhead walking lunge, 45lb
strict pull-up
sit-up

170 total reps.

WU:
2 min jump rope
drom, dynamic stretching
with a 24kg KB, not for time
3 presses R arm, 3 presses L arm, 6 goblet squats, 9 swings
3 rounds

Oly Programming:
Snatch from Power Position (Mid-Hang Snatch)
65%x2x4
155#
easy, elbow felt iffy but ok to do these

Jerk off blocks
75%x2x4
215#
easy for once

Clean Pull
83%x3x3
245#

Back Squat
80%x2x5
315#
easy

Metcon:
AMRAP in 7 minutes
5 45# DB thruster right hand, 5 45# DB thruster left hand
7 pushups
9 box jumps
Did 30" box jumps first round, subsequent rounds did 20" because I don't like to fall and injure myself.
4 rounds + 5th round of thrusters + 5th round of pushups
Didn't feel very fast.

Randomly decided tonight that my goal is to get to 140/160, at least in training.

Weight 257, holding steady around 255-258 for the most part.

WU:
2 min jump rope, DROM, dynamic stretching
5-7-9, 3 rounds not for time
inchworm walk out to a pushup
pullups
pvc ohs

Oly programming:
Mid-Hang Clean (power position)
75%x2x4
195#

Clean High Pull
78%x3x4
235#

Push Press
79%x3x4
225#

Metcon:
Three rounds for load and time of:
Back Squat, 3 reps
10 Ring dips (I subbed ring pushups, near ground, since my current max ring dips are 3-4 reps)

I did 325# (high bar) / 3:03
I didn't really push the back squats, was more worried about form/setup.

V. nice. What do you think the time frame will be, roughly?

Interested in that answer too, DT. Also, I'm too dumb to do the maths but what are your maxes for back squat, front squat, cleans? Interested in what kinda ratio u got going on

Too many variables to accurately say how long it will take, I guess. My goal would be 5 years or so, since then I'll be 35 and will probably have my best shot considering the balance of training time and getting too old. I tried to choose something achievable, but not ridiculous. Maybe I'm awesome and it will take me 1-2 years. Maybe I will plateau at 120/140 forever. I don't know.

From my reading of 35+ master's results, it's a reasonable goal as long as I stick with it, though.

Right now my lifts are something like
fs: 325-335
hbbs: unknown, working off about 400.
snatch: 235, maybe more if my elbow wasn't ****ed right now and I could try
clean: unknown, working off of 300 or so
deadlift: 495-515 or something, maybe
press: 200
jerk: lags my clean still, probably something like 265 or so. My push press is probably around here or even higher. Lame.

Also an interesting note that I thought I'd throw in here. A more experienced oly guy that I was talking to said a general metric for oly lifters is that you hope to be able to clean what you can front squat for a triple.

This probably implies way better mechanics than I have, though. Probably varies widely too - I know some people can clean same/almost more than their max FS, whereas some aren't even close, etc.

Yes, that is a standard metric, except I think you have the relationship backwards. To stand up with any weight you can clean, you should be able to triple it in the FS.

Yeah, this makes more sense.

I don't even know how to push press correctly let alone a jerk. If it makes u feel better, I can strict press a lotttt more than I can push press lol

Uh, really? Never have I read a more appropriate time for "Ur doin it wrong"

i don't know how that is even possible.

obv im an idiot and doing them wrong lol.. strict press 175 for 6.. cant even push press 185. i wanted to do push presses for assistance work but decided to just do some lighter military pressing instead cuz i feel so stupid trying to push press

busto, back away from the computer and stand up. hold your arms in the position you would if you were pressing. jump. as you re jumping, extend your arms and keep them there.

i can see how that works with cattleballs but not as much with barbells. if i remember from your videos all your kb presses start at the same point as the clean rack position right?

i'm going to invent a new exercise where you only use your arms to lower the weight once you've jumped it to it's highest point from the rack. high pushes or something.

WU:
DROM, dynamic stretching
3x10 of ea of
PVC OHS
inchworm with a pushup at eash extension
light KB swing (I think I used 16 or 24, don't remember)

Oly programming:
Snatch
60% x 2 x 1 - 145#
65% x 2 x 1 - 155#
70% x 1 x 2 - 170#
75% x 1 x 2 - 185#
All easy. Left elbow still hurts though, and right wrist was aggravated as well.

Clean & Jerk
60% x 2 x 1 - 185#
65% x 2 x 1 - 195#
70% x 1 x 2 - 210#
75% x 1 x 2 - 225#
Jerk felt fine today. Cleans obv easy at this weight, concentrated on not jumping forward.

Back Squat (HBBS)
77% x 2 x 4 - 325#

WU: DROM, dynamic stretching, burgener wu, light c+js

Open gym (not our oly programming, just some max attempts and jerk work):

Clean + Jerk
light warmups
185# x 2 x 1
205# x 1 x 2
225# x 1
235# x 1
245# x 1 (slight pressout on jerk)
255# x F jerk
255# x 1 (PR on jerk)
265# x 1 (slight pressout)
275# x 1( pressout, 10# PR on clean)
275# x F x 3
245# x 2 (F jerk on both)

Jerk off blocks
245# x F
245# x 1
285# x F x 6

Back Squat (HBBS)
285# x 1
315# x 1
345# x 1
365# x 1
385# x 1
395# x 1 (PR)
405# x F
Planned on doing doubles at 90%, just ran out of time.

Why the jerk bump to 30 pounds above your pr?

I really wish my gym had jerk blocks, would make everything so much easier.

I wanted to work 10lbs above a weight I think I could get and just work on the different feeling of the heavier weight. In my C+Js, I came very close to getting the 275# jerk, and I'm counting it as my training PR c+j, caveat being that I would have gotten 1/3 or 2/3 white lights at a comp. The first 285# F jerk I maybe had a shot at, but missed, and each one I was progressively more beat, and the last ones only came a few inches off my shoulders.

Yeah jerk blocks. We have just had them for a short time now, but they save your shoulders and let you work heavy like this.

Got a chiropractic adjustment (back and neck) and some massage/ultrasound on my elbow before oly. Not sure how effective this will be, but my elbow has not felt better over two weeks. I think I strained a tendon in my elbow. Hopefully just takes another couple of weeks to heal.

WU:
2 min jump rope
DROM, Dynamic stretching
10 (clean) deadlift, 10 hang power clean, 10 OHS complex
1 round with 45lb bar, 1 round with 95lbs (neither for time)

Oly Programming:
Snatch
75%x2x4
175#
Elbow felt ok. This would be the movement that would test it.

Jerk off Blocks
84%x3x2
84%x2x2
235#

Back Squat (HBBS)
90%x2x4
355#
These felt heavy today

Metcon:
tabata mash up
95lb push press alternating with 20" box jump, no rest between rounds (well just the 10 second rest).

My push presses were something like 13/13/13/8/8/10
My box jumps were something like 10/10/8/7/6/8

WU:
DROM, dynamic stretching, bunch of kb cleans and presses (16kg) and pushups.

Oly programming:

Clean
75%x2x4
225#

Snatch Balance
85%x3x4
200#
failed 3rd rep on second set and right hand and knuckles felt weird on last set so cut it short on one rep. On the plus side my left elbow felt ok. Had another chiro treatment on it before today's oly.

Push press
90%x3x3
235#
last set I reracked it weird and dropped it because my wrist felt off after first rep. Wrist was fine, but I just called it there. Felt beat up today.

Metcon:
15 wall ball
9 knees to elbows
12 wb
12 kte
9 wb
15 kte
4:30 something or other

Hello Downtown,

You mentioned including high bar back squats in my log once my shoulder allows. How should I include them? I'm doing a m/w/f split with

m: front squat 3x3
w: deadlift 3x3
f: front squat 3x3

as far as legs go. Should I dump the friday front squats and replace with high bar back squats? Or maybe something else?

I'd also like to throw in some hang cleans somewhere, working up to power cleans once I get the technique down. Any help appreciated.

Replied in your log.