Friday 4/30/10

Tonight I did 5 mins of Kb Clean & Jerks with 2 1-pood bells. That was some good shit. I really like just doing something without counting reps.

Yesterday I did 12 mins of swings and jogging in between swings. brutal too.

Tuesday night

Was pretty run down from the days work so no C&J, instead I did 5 minutes of turkish getups and pull up ladders. Definitely need to work on pullups every day.

Tuesday 4/27/10

5, 4, 3, 2, 1

Kb Clean r/l
Kb Push Press r/l
Front Squat r/l

Took me about 5 minutes. A good little workout to get the metabolism rolling first thing in the morning. I am going to do heavy clean and jerks tonight. Weighed 228 this morning.

Monday 4/26/10

Finally feeling better after being sick for a week! Did some Kettlebell work to get back into things.

10, 8, 6, 4, 2

Swings L hand
Goblet Squat
Swings R hand

Didn't time this but I didn't need to. I kept a high pace and this was a lot harder than it looked. I used a 1 pood bell. I really liked this. I think I will use kettlebells liberally for the next month as I made a goal to lose 15 pounds by May 24th 2010. At the time of this post, I weigh: 230#...Ouch! I will mix in some barbell lifting as well, but not a ton of volume. Weight on the bar and low reps is the name of the game.

4/17/10

Max Effort Chins w/ blue band

3+3*, 3+3*, 3+3*

the +3 is because Rob assisted an additional 3 on each set

Team workout with Bob
refer to CFDV for entire workout explaination

22 rounds in 15 mins

Tuesday 4/13/10

Power Snatch
50Kgx2x7

5 rounds
10 db snatches 35#(5/side)
10 push ups

time: 6:45

First conditioning workout in a looooooooooong while, and it shows. Tomorrow, rest!

Monday 4/12/10

Squat
220#x5x3

Press
125#x5x3

Pull ups w/ green band
5, 4, 4

Damn!!! I really suck at pull ups. Need to do more of those. Also my nutrition sucked ass today. Needed way more calories. I will make up for it tonight. Tomorrow I'll hit the power cleans and conditioning.

WOD 090922

Snatch

Worked up to 60 Kg then 3 singles at 50 Kg

Clean and Jerk

Worked up to 75 Kg then 3 singles at 64 Kg

This is my first real workout in about a month and it felt great. I thought it would be best to drop back a bit on the weight and work on form. Felt pretty decent but still needs work. Next time bump it up by 2 Kg.

WOD 082009

Front Squat

3,3,3,1,1,1

Rest 10 mins. then...

AMRAP in 10 mins of

10 Dumbbell Snatch(5 per side)
10 Push ups

Post results to comments

Monday 8/17/09

Back Squat
75%x5x3

Push Press
70%x5x5

Tabata Pull ups(6 rounds)

Post results to comments.

WOD 090804

Jerk

1,1,1,1,1

Rest 5 mins then...

AMRAP 12 mins

5 Burpees
10 Box Jumps
15 KB swings

Post loads for jerks and rounds for metcon to comments

WOD 7/09/09

Today's WOD at CFDV was Badger:

3 Rounds

30 95# Squat cleans
30 Pullups
800m Run

I thought that this goes against gaining power and my legs are beat up from the past two days so I made it into this:

For time:

30 Push Jerks 95#
30 Pullups
800m Row

Time: 7:33

I liked this! Way more fun and it was something I needed. I always need overhead work, my pullups suck so I needed to work on them(they were the bulk of the time) and I never really get to row so I felt like this was a great WOD. I'm gonna keep this one in the rotation. Next up; REST DAY!!!

Tuesday 6/30/09

Snatch
56.5Kgx1x5

Clean & Jerk
65.5Kgx1x4

Metcon

3 Rounds
Row 400M
Push Press 107.5#

Time: 7:39

I really liked that circuit. I would have had a much better time if I knew how to reset the new rower at the gym. I had to reprogram 400M every round. Frustrating!!!

M onday 6/29/09

Today sucked because I couldn't make it to the gym because of work so I did a little kettlebell workout from enter the kettlebell. Unfortunately all I have at my house is a 12 kilo which is way too light, but better than nothing.

Clean & Press and Chin-up ladders
3(1,2,3 C&P)3(1,2 Chins)

5 minutes of KB snatches
110 snatches

Well at least I got a sweat going. Not very hard at all though, except for the chins I suck at those. Tomorrow I will be back on the Catalyst Athletics WOD. Can't wait to lift more heavy shit!!!

I hate having time restraints on my workouts!! Today, all I could fit in was heavy snatches and front squat+jerk

Snatch
40 Kg, 5oKg, 60Kg, 70Kg(f), 70Kg(f), 70Kg(f)dammit!!

Front squat+Jerk work up to a heavy single
40Kgx3fs+1Jerk, 50Kgx3fs+1Jerk, 60Kgx3fs+1Jerk, 70Kgx2fs+1 Jerk, 80Kg

5 minutes of 1 pood turkish get ups

Really frustrated by the misses on the snatch. I guess I should have waited until Saturday. lesson learned. I will work Clean and Jerk and snatch push presses+OHS tomorrow

Monday 6/22/09

Snatch
Warm ups
95, 115, 135, 145

Sets
150, 155(Failed twice), 127x1x3

Clean & Jerk
Warm ups
95, 115, 135, 155, 165

Sets
180(failed on jerk), 180(PR), 152x1x3

All my pulls felt great, but my overhead position is WEAK!!! I really need to work on that. Emailed Coach B to see what he has to say about it. Wanted to front squat but it was getting late and I had to get home and eat. next time I'll throw it in. Wednesday is next. All weights in this post are in pounds.

WOD 090610

3 Position snatch
40 KGx3x5

Snatch Push Press
50 KGx5x5

Snatch Pulls
70 KGx3x3

Front Squat
80 KGx3x3

I like this type of workout. the 3 position lifts really help with technique. The only problem was that it took over an hour and a half. I wanted to do 5 sets on the front squat but again, time. I will keep doing this program from coach B with some metcons thrown in here and there.

WOD 090608

Clean & Jerk
185(F), 175, 140,140,140

3 Rounds
20 situps
20 DB snatches(10 per arm)
20 Double Unders

Time: 10:31

Wow this was a disappointing work out. I failed on my old PR on Clean & Jerk and my time on the metcon sucked. Of all the things holding me up it was the double unders that held me back. That used to be one of my strengths. I may do this one again on Thursday just to prove it was a bad day.

WOD 090607

Snatch
125x1(f 2nd), 115x2, 115x2, 115x2, 115x2, 115x2

115 Over head carry- 230 ft

6x 230 ft Farmers walks w/2 1.5 pood KB 20 sec. rest b/w efforts

Didn't time the walks, they were hard but fun. I just didn't have in on the snatch today. Must have been that shitty nutrition I had today. No more 5 guys burgers and fries

WOD 090603

25-20-15-10-5

36# KB swings
Double Unders

Time: 6:12

This was alright but would have been better if I had a heavier kettlebell(I need to get a 53#). My rope broke at the handle in the middle of the set of 20 so without the time I took to fix my rope, about 30-40 seconds, my time should have been a lot faster.

Press

108#x3, 108#x3, 108#x3