Snatch and Clean & Jerk

Snatch
135 x 1
140 - Failed
140 - Failed
140 x 1
145 x 1
150 - Failed
150 x 1
155 x 1 - Tied PR!
160 - Failed four times

Things to remember on the snatch:

(1) Approach the bar calm and relaxed. As Gattone says, "Like a ninja". Need to harness that energy into the explosiveness of the movement.
(2) PUNCH that bar when I've pulled myself under for the 3rd pull. Felt great tying my PR today at 155lbs. Really wanted 160lbs...will keep working towards that!

Clean & Jerk
160 x 1
160 x 1
160 x 1
185 x 1
185 x 1
185 x 1 Pressed it out on top
185 x 1

Laces to bar: 3 sets of 10 reps

Bench Press and "5-4-3-2-1" Metcon

Bench Press
185 x 3
195 x 3
205 x 3
215 x 2
225 x 1

"5-4-3-2-1" Metcon
5:00 rowing - 83 calories total
4:00 24" box jumps - 57 total
3:00 75lb snatch - 14 total
2:00 20lb wall balls - 15 total
1:00 handstand pushups - 10 total
Total Reps: 179

Felt really good doing a good-old-fashioned CF metcon today. This is the one that Garth/Tom/Pete/Matt/Stacy/Brit all did at the CF Sectionals in MO last weekend.

Back Squat, Deadlift, Push Press

Back Squat
135 x 3
185 x 3
205 x 3
215 x 3
225 x 3

Continuing to go up in weight on the back squats. Last week with Tom I did 215 x 3. With Tom's encouragement to go heavier (and Pat's line of "It is like running...you can run an 8 min mile all day long, but you will never run a 5 min mile without going faster), I decided to up the weight and just go for it. And 225lb felt great! I know that for next time I can do 225, and even add weight, to continue challenging myself.

Deadlift
225 x 3
295 x 2
295 x 2
305 x 2

Again Tom's encouragement on this one. Last time I did deadlifts at 295, Tom said "Tell me you at least used 300lbs". That motivated me today to bump it to 305 x 2.

Push Press
135 x 5
165 x 5
165 x 4
165 x 5

Laces to bar: 3 sets of 10 reps

20 minutes of incline walking on the treadmill (6% incline, 3.8mph pace)

Clean & Jerk, Snatch, Incline Bench Press, Pullups, Sprints

Clean & Jerk
135 x 2
185 x 1 - pressed out on top
195 x 1 - pressed out on top
195 x 1 - slight press out on top
195 x 1 - slight press out on top
195 x 1 - NO press

Snatch
95 x 2 - hanging power snatch to warm up
135 x 1
135 x 1 - stepped forward
135 x 1
135 x 1
135 x 1
135 x 1 - stepped forward

Got all six snatches at 135lbs without a miss. Good, slightly challenging weight for me (87% of my 1RM).

Incline Bench Press
135 x 5
155 x 5
175 x 5
185 x 4
185 x 3

Pullup Pyramid:
4x: 1x2x3x4 (4o pullups total)

7 minutes of sprinting

Back Squat and Push Press

Back Squat
135 x 5
185 x 3
205 x 3
210 x 3
215 x 3

I've been doing back squats at 185 or 195lbs for three, so I was really happy with this progress of doing my sets at 205, 210, and 215. It was the encouragement of Tom Mohr this morning (my first time training with Tom in almost 2 months!) that had me increase the weights. Thanks, Tom!

Push Press
155 x 5
165 x 5
165 x 5
165 x 5

Lighter volume today, in that I just did two exercises. I feel like I tweaked a little something in my shoulder, and didn't want to push it too hard. Back at it on Monday!

Snatch, Push Jerk, Bench Press

Snatch:
125 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1

Took Pat's advice from yesterday and stuck with a weight that is a challenge, but not a huge struggle to hit. 135lbs is 87% of my 1RM, and I hit it for 8 straight singles this morning! Often I'll both hit and miss 135, so it felt like a big accomplishment this morning to hit 8 in a row without a single miss. As Pat told me to do, I focused more on the feel of each movement. Some felt really smooth and strong, some felt like more of a challenge. Interesting doing these all at the same weight, so I had a consistent baseline of weight to compare each rep to.

Push Jerk
155 x 1
175 x 1
195 x 1
205 x 1 - PR

Okay: So my 1RM squat clean is 210lbs. I was able to push jerk 205lbs this morning without a press on the top. But my 1RM on the full clean and jerk is 198lbs. There is no reason that I shouldn't be able to hit 205lbs for the full clean and jerk (combining my squat clean and push jerk abilities). That will be my goal this coming Monday morning; to add 7lbs to my 1RM on the clean & jerk.

Bench Press
135 x 5
185 x 5
195 x 5
200 x 4
200 x 3

6 minutes of planks (2x: 1m front, 1m left side, 1m right side)

I am still being religious about my supplements/rest/nutrition that Tony Bruno prescribed for me during my BioSignature evaluation back on 2/4. After two weeks I feel like I am making a lot of strength gains. I can't tell yet if I've lost umbilical fat (my primary goal of going to Tony Bruno) but so far I feel great. My plan is to continue with the clean nutrition, the supplements, the rest and the workouts, be patient, and hope that after 6 weeks of following this I'll see a difference when I look at myself in the mirror.

Snatch and Clean & Jerk

Snatch
125 x 1
135 x 1
140 - Failed
140 x 1
145 x 1
150 - Failed
150 - Failed
150 - Failed
150 x 1
155 - Failed
155 - Failed

Took Pat and Tom's advice and just made 5lb jumps. This was good advice from them, I liked these smaller jumps, and not 'allowing' myself to go up until I hit the lower weight. Got 150lbs today (155 is my PR). Will snatch again tomorrow and see if I can get 155, and maybe even 160. Still not "punching" that bar aggressively enough - getting under it just fine, just not standing up with it.

Clean & Jerk
165 x 1
165 x 1
185 x 1 - Slight press at the top
185 x 1 - No press

Pullups: 10-10-8-6

Assorted ab exercises

Back Squat and Press

Back Squat
135 x 5
185 x 2
205 x 1
225 x 1
245 x 1 - New PR! (old PR 242lbs)
255 x 1 - New PR!

Press
135 x 1
155 x 1
165 x 1 (Tied PR)
170 - Failed

Snatch Technique @ 75lbs

24lb kettlebell windmills:
5 left, 5 right
10 left, 10 right

25 minutes of incline walking on the treadmill

Snatch and Clean & Jerk

Snatch
135 x 1
145 x 1
160lbs - Failed 12 times

My PR on the snatch is 155lbs (set last week). I REALLY wanted to hit 160lbs today, which is my bodyweight. I was close a number of times today, once even holding the bar steady overhead in a full squat snatch, but didn't stand it up. I could feel what I was doing wrong...I just wasn't aggressive enough in that third pull, and wasn't completing the second pull. I was so close to getting 160 today. I probably should have stopped after a few attempts and not gone for it 12 times, but I REALLY wanted it! I'm confident I will hit 160lbs next week.

Clean & Jerk
135 x 1
185 x 1 - no press
185 x 1 - no press
205 - pressed it out
210 - got the squat clean, couldn't jerk it

Pullup Pyramid
4x: 1x2x3x4

Played catch for 15 minutes with the 20lb Dynamex ball

Incline Press, Kettlebells, Front Squats

Light day today:

Incline Press
135 x 5
155 x 5
175 x 5
175 x 5
175 x 4

Windmill, 24lb kettlebell
4x: 5 left, 5 right

Kettlebell snatch, 53lb kettlebell
2x: 10 left, 10 right

Front Squats
135 x 5 x 5

Ab Ripper X

Post-workout:
36g whey protein
10g Glycine
15g L-Glutamine
1.5g Vitamin C
2/3 sweet potato
5g EPA/DHA fish oil

Overhead Squats, Deadlift, Press

Overhead Squats
135 x 5
160 x 5 (bodyweight)
160 x 5 (bodyweight)
160 x 5 (bodyweight)

Deadlift
275 x 3
295 x 3
295 x 3

Press
115 x 2
135 x 2
140 x 2
145 x 2
150 x 2
155 x 2 (PR - previous PR was 154lbs)
165 x 1 (PR) - 5lbs over current bodyweight

Felt really strong this morning. I was able to do three sets of five reps at bodyweight on Overhead Squats. Deadlifts I've never been very strong at - my PR is 341lbs, so two out of three of my three sets were at 86% of my 1RM.

After all of those OH squats and Deadlift, I felt really strong on the press and kept adding weight. I PR'd by 1lb at 155lbs when I got 2 at that weight (previously only got 1 at 154lbs). Even though I had already done 6 sets, I went for a 7th one and added 11lbs to my previous PR, and got it! Felt great.

Immediately post-workout:
36g whey protein
10g Glycine
15g L-Glutamine
1.5g Vitamin C
2/3 sweet potato

90 minutes post-workout:
4 eggs
5g EPA/DHA fish oil (18g will be total for the day)

Snatch and Clean & Jerk

Snatch
Missed 3 at 135lbs
Got 3 in a row at 135lbs

Clean & Jerk
135 x 1
185 x 1 x 4 - No press on any of them

Pullup Pyramid:
4x: 1x2x3x4

Planks
2x: 1m front, 1m left, 1m right

Post-workout:
36g whey protein
15g L-Glutamine
5g Glycine
1.5g Vitamin C
3.8g EPA/DHA fish oil

Overhead Squats, Front Squats, Clean Pulls

Overhead Squats
135 x 3
160 x 6 (Six bodyweight overhead squats, a new PR!)
160 x 5 (Bodyweight)

Front Squats
135 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Clean Pulls
135 x 5
135 x 5
155 x 5
175 x 5
185 x 5

Post workout meal (while still sweating): 50g whey protein, 7g L-Glutamine, 5g Glycine, 2.5g fish oil, 1 Digest Force 2.0, 1.5g Vitamin C.

Snatch and Clean & Jerk

Snatch
135 x 3 x F (Failed three times at 135lbs)
135 x 1 x 4 (Got four singles in a row at 135lbs)
145 x 1 - Tied PR
155 x 3 x F (Failed three times at 155lbs)
155 x 1 - NEW PR! (70kg)

On 1/21 I set a PR at 145lbs on the snatch. Today, with Garth's cues, I got 155lbs, a new PR by 10lbs! Very exciting. My 175lb snatch goal for 2010 is definitely within reach. I'm loving this OLY lifting!

Clean & Jerk
155 x 1
185 x 1 x 4 (Four singles at 185lbs). All four had a slight press on the top.

Power Clean, Bench Press

Same workout as December 29:

Power Clean: Work up to a 1 rep maximum
185 x 1
195 x 2 x F - Failed at 195lbs twice
185 x 1
185 x 1
195 x 1 (last time I only got 190lbs. 5lb improvement)
205 - F
205 - F

Bench Press: Work up to 1 rep maximum
205 x 1
225 x 1 - PR
235 x 1 - PR (last time I only got 215lbs. 20lb improvement)
245 - Failed

Powerclean to bench press ratio: .83

Ab Ripper X

Back Squat, Deadlift, Push Press

Back Squat
185 x 3
205 x 3
205 x 3
205 x 3
205 x 3

Getting stronger on the back squat. Started a few weeks ago doing 185 x 3 x 5. Last Friday I did 195 x 3 x 5. Today I did 205 x 3 x 5, and still think I can go higher. Next week for back squat I'll do 215 x 3 x 5.

Deadlift
295 x 2
305 x 2
305 x 2

Push Press
155 x 5
155 x 5
165 x 5
170 x 5
170 x 4

30 minutes of 6% incline walking on the treadmill, 4mph speed.

Clean & Jerk and Snatch

Clean & Jerk
135 x 2
155 x 1
185 x 1 - slight press
195 x 1 - slight press
210 - Got the clean, failed on the jerk. PR for me on the squat clean, that part felt great.

Snatch
135 x 1 x 4 x F - Failed four times in a row!
135 x 1 x 5: Got aggressive and got five in a row at 135lbs unbroken

Four rounds of pullup pyramid: 1x2x3x4 (40 pullups total)

Planks, 2x: 1m front, 1m left, 1m right