Forgot to add 7, 5, 4 deadhang pullups at end

How do you like your strength programming?

I would go completely nuts doing so little near maximal work. I admire your maturity!

At the same time, as much maximal work as you put in looks exhausting. It's kind of hard to say - when you're only doing it 3-4 times a week like we do I think we ought to go heavier. I'm so tired already though with work and everything else - don't know how much more I could take. Downtown might have a different answer, he's a lot bigger and stronger than me.

I think I liked Bulgarian style programming better, but honestly I don't know if my body could take it over a long term - I've only done one Bulgarian cycle, which wasn't really max effort because 1) I was (and still am) such a novice I wasn't using very heavy weights and was limited by form and 2) we cut that cycle a little short because of a comp at the end of January.

Again, not to over focus on my novice status, but maybe being new it helps my form to work at sub-maximal weights with higher volume as we've been doing. To be honest, I don't know.

I think there's merit to those who say that working off %s is unoptimal as one day you'll feel much stronger than another. Another (related) drawback of the current programming is that I also occasionally have a hard time determining current 1RMs, not just day-to-day, but month-to-month/overall as well.

I was disappointed my gym was closed yesterday, as it's "open gym" and I wanted to test 1RM snatch, c+j, hbbs.

The idea that submaximal work improves form is pretty specious unless you're discussing people who're extremely incompetent at the movement.

Like my power clean is not going to improve with a PVC pipe. My snatch would though.

Just suggesting submaximal work can allow more reps/practice, not that it is in itself better or more effective.

Oh I dont mean the only other option is Bulgarian, I just mean I'd go crazy not going above 90% or attempting a max for a week.

There is low transfer of skill work at submaximal weights to the ability to successfully complete heavier weight unless you have almost no clue how to perform the movement.

Ok.

Yeah I've read about a couple of gyms that always make Saturday (or Sunday or whatever) a competition-style day. Seems like a cool idea that could work well with the type of strength/power format I've been on.

I also miss seeing 7ontheline successfully pull heavy ass weights, sit in the hole with them and then drop them onto his head.

WU:
Row 400
15 pushups, 15 air squats
Clean Progressions, a bunch of cleans and jerks with just the bar

Crossfit Programming:
1. Clean & Jerk
80% x 2 x 2 - 215# Jerked 2nd rep of 2nd set into my chin. Ugh.
85% x 1 x 2 - 225# Pressed out 2nd jerk. Lame.

2. Front squat 3rm
275# x 3 went up pretty easily, ran out of time to try higher. Probably have 10-20# more in me for a 3RM.

3. 10 total intervals: 30 on / 30 off - alternating movements
strict pull-up
strict ring dip
PUs: 8/5/4/4/3
Ring Dips: 4/1/1/1/0

WU:
Jump rope, DROM, Dynamic stretching, Jump rope
15-10-5, not for time, 20 lb wallball, leisurely lunge in place while partner does wallball

Oly Programming:
Snatch off blocks (above knee)
73% x 3 x 2 - 155#
73% x 2 x 2 - 155#

Clean Pull
90% x 5 x 5 - 245#
Had some sort of epiphany after two sets and really "jumped" the bar up much better on the last three sets.

Back Squat (HBBS)
88% x 3 x 3 - 345#
I'm not going to say this was easy, but it was easier than I thought it was going to be.

Metcon:
Tabata (20/10), alternating 32kg kb swing straight into knees to elbows
6 mins total (Wait, 5 mins total? I don't remember.)
About 8 KB swings per round, 7 last round.
About 6 KTE per round, 5 then again 6 at the end.

What's the purpose of doing them off the blocks?

Were you also not getting full extension in your full cleans? The way you responded to my comment on your power cleans about not getting full extension sounded like it was intentional or something.

I'm new to the blocks (we just got them a couple weeks ago), but my understanding is that you can always hit the correct power position off the blocks, because you start the bar there (at the power position above the knee, or almost there). Or you can just start the bar elsewhere in the correct bar path.

Re: starting above the knee, for a lot of people it's harder, because you also carry over less momentum from the first pull. I guess experienced lifters can sometimes do more this way though.

My experience is that it helps me make sure I get full extension (if I don't the bar isn't going anywhere) and it forces me to be faster under the bar. And it trains the correct pulling position.

In the 3.21.10 vids, I didn't mean to make it sound like I was doing this on purpose, just agreeing that the pull was cut short.

Makes sense now, didn't occur to me.

WU:
DROM, Dynamic Stretching
15-10-5 (not for time)
PVC OHS, pushups, 24" box jumps

Oly programming:
Muscle Snatch:
75% x 3 x 2 - 135#
78% x 3 x 2 - 145#

Clean & Jerk
75% x 2 x 2 - 205#
80% x 1 x 3 - 220#

Snatch Deadlift
110% x 4 x 5 - 245#

Metcon:
12-9-6-3
Pullups
135lb HBBS

WU:
DROM, dynamic stretching, jump rope, inchworms + pushups, dive bombers, pullups

Oly Programming:
Snatch
75% x 2 x 2 - 160#
80% x 1 x 3 - 170#

Snatch Push Press
85% x 4 x 3 - 185#
85% x 3 x 2 - 185#

Back Squat (HBBS)
85% x 4 x 5 - 335#

WU: DROM, dynamic stretching, lots of pvc/bar/light snatches

Snatch 1RM attempts (previous PR was 200# on 1.21.2010, haven't tested 1RM since then):
45# x 5
75# x 5
95# x 5
135# x 3
155# x 2
185# x 1
195# x 1
205# x 1 (PR)
215# x 1
225# x 1(close to or maybe a fail)
225# x 1 (PR)
235# x F x 2
235# x 1 (PR)
Tweaked my left elbow a little on the last rep. Obv very happy with the PR.

Front Squat (haven't tested 1RM in a long time/ever):
135# x 5
185# x 5
225# x 5
255# x 2
275# x 1
295# x 1 (PR)
315# x 1 (PR)
325# x 1 (PR)
330# x F
90% (295#) x 2 x 5

vids soon

Snatches
315# and 325# front squats

what muscle does that work?






nice lifting and WIM

chick on c2 rower looks really hot, azn?

White.

Looks like your oly workouts just got a lot harder!

sick life imo

Very nice DT.

As Smiley said, 87% now=Old PR. Good luck!

He's got way more in the tank IMO, these went up relatively easy. Seriously strong.

WU: drom, dynamic stretching, jump rope, 10 inchworms + 2 pull ups every one, 2x5 tuck handstand to handstand.

Oly programming:
Snatch
75% x 2 x 4 - 175#

Jerk off blocks
84% x 2 x 4 - 225#

Clean Pull
93% x 4 x 5 - 245#
I'm probably inadvertently sandbagging my cleans, just like I was my snatches.

Metcon:
3 rounds
Partner resisted banded (around waist) run 50m + 15 jumping (air) squats immediately after, rest a few seconds, then hold band for partner's run