View Full Version : LDSs' CA WOD Log

Liam Dougherty Springer
02-03-2009, 10:04 PM
Preparing to start the CA WOD and I tested some lifts

BS: 275
power Snatch: 135
OHS: 180
power Clean: 195
PP: 200
FS: 225
all the numbers are pounds I will try and switch to Kg over the next week.

never went to fail on any lifts just to the point were form began to drift.

I will test C&J and Snatch on Friday I am thinking I will go for 215 and 155 respectively.

Snatch: 140
C&J: 205
PP: 195 since 200 was projected

Liam Dougherty Springer
02-09-2009, 08:55 AM
BS: 210 felt good got real deep and have begun using the high bar position.... 5th set felt stronger than the two bfore and was realy quick on the way up.

SnDL: 160 basicaly just used the snatch position for the first pull including flareing the knees. felt oddly heavy.

PP: 155, 160(last two sets) Felt great and fast the last rep of the last set got heavy and had to press at the top do to it slowing.

I feel stupid because when I was doing one rep max testing in oder to start the CA WOD I was running out of time before a meeting I couldn't be late for so after my 195 PP went up so easily I decided to just calculate my sets at a 200 max. Then Aimee answered one of my posts saying never to work at a projected PR haveing to do with a lift I failed at but thought I could have made if I was feel ing better... so today I felt like the sets were so easy at 155 I would see what they were like at 160. The only reason I am bummed is because I am shure I could have put up the 200, however that last rep did slow down...

The lesson in all this I beleive is listen to my coach and stick with the 195 I have acually put up, and next time go for the bigger number If I think I can.

Liam Dougherty Springer
02-09-2009, 04:16 PM
3x A.Chins max reps/B.Weighted GHD sit ups

This WO was not intended as a metcon


I realy messed up.... Oh Well I did the Work out in 4:30 as a metcon which ment I only did 16reps, 5, 5 for the chin ups I guess I will do one more set for max reps and call it a push.

25# GHD sit ups which I am just fine with metcon or not.

I will pay more attention in the future.

last set chins 13

Liam Dougherty Springer
02-10-2009, 02:50 PM
3 position Clean 125x1x3 felt good last set was best all around. Concentrating on the receving position and opening the hands before the rack. Getting much better

push jerk then jerk 145x1x4 trying to widen grip as I see the more experienced lifters do was a little timid as the last time I jerked I bannged my chin... got over it though and rely started getting the split wider for a deeper reception.

Did at home so I could use my sand bag had to modify though I want to get more sand bag stuff the workouts are awsome...

100# sand bag clean and push press 5 reps
50# " " " " " 5 reps
15 kipping pull-ups in door jam bar 15 reps
3 rounds 15:15

I haven't been carbing for a while so I drank some gatorade I found in my moms fridge after the workout as I could feel I was glycogen depleted durring the workout.

Liam Dougherty Springer
02-11-2009, 02:01 PM
FS heavy single
1x205 (f)
My lower back got tweeked doing ghd sits the other day. Not paying attention to the fact that it was not a metcon is comming back to haunt me so I am taking the rest of the day off and going to the chiro tommorow I hope I will be alright by friday.

THis will be a lessonn not to ignor my intuition I knew I had misalined something in my lower back... I could shoot myself for not realizing Weighted GHD sits didn't belong in a HIIT setting.

Live and Learn.

Liam Dougherty Springer
02-12-2009, 12:42 PM
went to the Chiro and feel better... sacrum is extreemly sore pretty sure it will be at least the weekened before I get back into full swing and even then I may need to reduce the weight... bummer:(

Aimee Anaya Everett
02-12-2009, 04:48 PM

also, remember, not everything needs to be metcon. Try to rest 90seconds to 2 minutes between each set. Unless Greg specifically says it is a metcon (like "for time" or "3 rounds"), REST between sets!

Liam Dougherty Springer
02-14-2009, 04:26 PM

also, remember, not everything needs to be metcon. Try to rest 90seconds to 2 minutes between each set. Unless Greg specifically says it is a metcon (like "for time" or "3 rounds"), REST between sets!

Thanx Aimee yeah I totally messed I saw that it wasn't a metcon when I went back later.... It was my first day on the WOD and I guess I need to slow down I have a tendency to chomp at the bit and it has led me wrong more than once...

I have been roaling the back low to upper, glutes, and hipflexers primarily, as well as the quads. I have been resting eating and doing some lumbar movement and no weight RDL type movement not comming all the way up. Only really stretching durring or after a hot shower when the muscles are warm. Any other suggestions?
Thanx for posting I am going to take this lesson to heart...

I was excited to be current as far as the WODs go but I am thinking about maybe starting back where I left off and just being behind in the cycle rather than jumping in and skipping what I missed.

What do you think?

Would it be anoying if I posted in comments as to a WOD earlier in the cycle?
I would like to so I could continue to be apart of the community and recieve feedback.

Thanx for lookin in I really like it here at CA.

George Mounce
02-14-2009, 06:38 PM
Hi to your log. As far as comments, just post what you are doing here, many of us read the logs.

Liam Dougherty Springer
02-14-2009, 10:06 PM
Hi to your log. As far as comments, just post what you are doing here, many of us read the logs.

Cool beans.

Liam Dougherty Springer
02-16-2009, 07:50 AM
Yesterday (SUN.) was the first day I felt a ton better....
today my back feels almost mended I am going to do some rehabing at the gym to see how I react to some lightly loaded movements.

I will Roll extensively and probrably do a little stretching in the sauna and finish with some on/off iceing before my first client.

I have hopes of doing some actual wark on Wed. probrably stick to the strength work for a while and skip the metcon and I'll evaluate whether or not I can handle full RXed weights.

Liam Dougherty Springer
02-17-2009, 12:25 PM
Yesterday I ended up doing some bar wark mostly slow ROM stuff not even high rep. That afternoon I was feeling pretty good so I did some more bar work and then some 95# BB sets.
10 GHD hip
25 RDL
10 L-ups
25 DL
10 L-ups
16 GHD sit slow to parallel
10 GHD hip

Iced Rolled
Sauna cold shower
Steam stretch
Cold shower
ice on off on

this morning no pain sacrum only slightly tender

I am thinking about doing some slightly heavier BS this afternoon maybe with a little intentional forward lean but not as wide a stance as a typical PL BS so I can engage the posterior without agrevating the hips. then finish with some bar Good morings.

Liam Dougherty Springer
02-18-2009, 11:27 AM
Didn't make it into the gym yesterday

This morning Burgner warm up with 65#

a couple of 65#muscle snatches

95# HBBS 10x1
95# LBBS 10x1
liked the LBBS because I am wanting to keep my posterior working for the rehab

135# LBBS 10x2

155# LBBS 10x1

Chins 10x2

Rolled out!!!

iced lumbar

sauna 7min

cold shower 1min

steam 7min stretched once I warmed up

cold shower 1 min

warm shower 1 min

ice 15 min off 15 min on 5min (had to get on my bike for a meeting

1 and a half hours later ice 17min off 20 min on 15min.

I may do some RDLs later if my back is still feeling this good.

Liam Dougherty Springer
02-19-2009, 02:23 PM
So I ended up doing some bar work 20 reps RDL, Haulting DL, and Good mornings continuouse.

Then I did RDL 20x2x95#

rolled out ice on off on 15 min. each

Then as a friend was squating 115 and my client didn't show up I couldn't help but sneaking in and doing a set of ten push press durring her set break and it felt grrrrreat!

PP 10x3x115

today I am takeing a break not even rideing my bike. Tommorow I will do some front squats and see how it feels if it feels solid I will do some Snatch and C&J.

Liam Dougherty Springer
02-21-2009, 11:55 AM
Yesterdy I got a bit heavier and felt pretty good

HBBS 135x5x1
FS 135x3x2
jerk 135x3x1
OHS 135x3x1
FS 155x3x2
Jerk 135x3x1
HBBS 185x3x1
FS 185x1x1
HBBS 225x3x1
CleanDL 135x5x1 185x5x1 205x5x1
RDL 135x10x2

GHD sit 9x1 got a bit deeper
K2E 10x2
Kipping PU 10x2

Today I am going to do a snatch triplet progression on the minute 95,95,100,100,105,105,110,110,115,115
and clean and jerk triplet on the two minute.

Liam Dougherty Springer
02-22-2009, 10:28 AM
Yeah a was maybey goin a little harder than I was ready for the weight was fine its just my erectors are pretty dang sore after the RDLs from the day before cut the C&Js short by a round and a rep and I accidently went to 120 on the snatches I guess I temperarily forgot how to do arithmatic any how it did me no good as I failed ny third pull in the first set and my first in the second.

Still it felt good to lift and feel my heart beat a little. I am just gonna roll out a ton eat a bunch and hopefully hit the WODs two weeks behind on monday.

Anyone got a suggestion as to if I should use the same 1RM's as I was befor the injury or should I back off a little for one cycle and then re test I was thinking of backing the 1RMs off like 10%ish.

Liam Dougherty Springer
02-23-2009, 06:50 AM
Well I decided to take another week of rehab prior to anything to seriouse as last night and this morning a twinge of the strain has returned:( . I'll go back to bar work and maybe some easy yoga for today and keep eating clean and plenty.

Liam Dougherty Springer
02-24-2009, 03:58 PM
Today felt great kept it moderate intinsity and volume but high rep sets.

HBBS 20x1x135

PP 20x1x95

DL 20x1x165

rolled out

tommorow nothing heavier than 95# and maybe some yoga but not likely.

Liam Dougherty Springer
02-26-2009, 08:02 PM
Yesterday I did yoga I have been being aware of limiting twists and keeping the depth of the poses in line with proper depth of ROM in the lifts it has really helped me feel stronger and more comfortable in the Jerk receiving position and opened up my calves. At the end of class the instructor was working a handstand progression in the beginning stages and I felt it so I did a full tuck planch press to handstand and stuck it solid for like 3 good seconds.....

This is not becoming much of a CA WOD log I am just going to keep on taking it easy until my back is no longer feeling tender I am worried because any muscular strain is feeling healed but I still have a tender spot right at the sacrum so I will lay of the weights for a couple and see if it fixes itself
.:mad: :( :confused:

Liam Dougherty Springer
03-04-2009, 04:01 PM
Well it has been a while since I have had time to myself but I had an incredible Olympic lift cert with Coach Burgner last weekend.

Since Monday I started back on the CA WOD with 10% taken off my 1 rep max.

I have been focusing on technique and form.

Today is the day I had to stop last week due to injury.

FS (heavy single) 210
165+clamps 3x3
135 Snatch pull 3x3
Jerk (HS) 175 missed the lock out once went again and finished but the weight was a little in front of me so I called a=it good and stopped there


Well it was feeling great and then at almost five minutes on the first in my last set of box jumps I missed and shredded my shins

I am now nursing two 12 inch bruises that turned purple within 2 minutes of the injury.

I donít care as long as my back is good and I can pull a bar off the ground I am fine.

Still I did finish my last 5 box jumps with extreme care to land squarely in the middle every rep you live and learn.

Anyone got a suggestion for shin bruises.

Liam Dougherty Springer
03-06-2009, 01:39 PM
Snatch Balance Heavy Single
95#x2, 105#x2, 115#x2, 125#x1, 130#x1, 135#(F) horrible fail wasn’t fast enough under the bar and I didn’t get locked out before I reached the bottom, the weight came down as I sprawled underneath. Really scary I am not going to do these heavy until I get a lot faster.

3 position snatch 60% floor knees mid thigh 3x3
80# The reception felt great on every rep.

Muscle snatch heavy single all singles
80#, 85#, 95#, 100#, 115#. Felt like I could have gone heavier but I was wanting to keep the pulls as clean and true to the positions as I could and felt like after this I might get messy on the third.

Met con

400m row
10 broad jumps
30sec rest

didn't keep time for the whole event but the rows were 1:15, 1:32, 1:23

Liam Dougherty Springer
03-07-2009, 02:36 PM

Snatch (hs): 65x2, 85x2, 95x2, 105, 115, 125, 130, 135

C&J (hs): 135x3, 155x2, 175, 185(ugly), 185(good but a little forward on the jerk reception)

FS (hs): 95x5, 135x3, 165x2, 185, 195, 205, 215

Snatch Heavy Single: 135# felt fine balance alittle shaky so I called it

Clean and Jerk Heavy Single: 185# it was ugly the first time I did it so I attempted again it came off really well except a little to much wait on my front foot in the reception so I called it done

Front Squat Heavy Single: 215# started getting a little forward lean and my knees tried to come back on the way up but it was still quick and I called it because I am trying to get away from that forward lean in the front squat.

Liam Dougherty Springer
03-12-2009, 12:08 PM
Been a minute since I have posted but I have my records so here it goes


BS 135#x3, 185x3, 205x3x2, 210x3x2, 215x3
Working back up to using my original 1RMís from before the injury but if it continues to feel this good Iíll be there in no time.

Cl DL: 205x3x3

PP: 135x5, 140x5, 145x5, 150x5, 155x5
Really focused on the rack position need to work an a more efficient dip and drive

GHD sit with 2 Russian twists 10x2
Really need to work on spinal rotation mobility.

Muscle Sn (HS): 65#x5, 85x3, 95x3, 105x2, 110x1, 115x1, 120x1

2 position clean and 2 jerks: 135#x4 sets

Metcon: 55#KB DLHP 10 reps
15 Kipping pull ups
3 rounds: time: 3m10s

FS: barx8, 135x5, 165x3, 170x3x2, 175x3x2

Sn pull: 145x3x3
Felt great really getting the positions I think I will snatch this at least next max out day

Jerk(HS): 95x5, 135x3, 155x1, 165x1, 175x1, 180x1(ugly reception not locked out),180(much better but left arm has a hard time reaching extension)

Skipped Metcon.

Liam Dougherty Springer
03-15-2009, 02:46 PM
2 position snatch 95#x3sets

OHS (hs): 95#x5, 115x3, 135x3, 155x1, 160x1, 165x1, 170x1, 175x1, 180x1(f)
Failed on the behind the back push pressÖ I had never maxed on OHS next time I will work higher reps and do less sets up to my max hopefully I wont fatigue my sholders as much in the press and recovery as I canít drop from over head at will in my gym.

600m row
20 kipping pull ups
Time: ~15m

Snatch (hs): 65#x5, 95x3, 115x2, 125x2, 130x1, 135x1, 140x1
Matched my PR so I stopped

C&J (hs):135x5, 155x2, 165x1, 175x1(m), 175x1, 180x1, 185x1(jerk felt shaky so I re-racked and jerked it again)
The miss at 175 was purely technique.

BS(hs) 135x5, 185x3, 205x3, 225x2, 245x1, 260x1(f)
Got greedy and I had a spotter so I made the big jump even though my legs were getting beat, I got stuck at the bottom and with a tiny help from the spotter I came out of it and the rest was cake still I think it is just finally working the kinks out do to the shift from LBBS

Did a hypertrophy circuit in order to gain a little in the places I need a little more strength

FS 135x10
RDL 135x10
Snatch grip behind the neck press in the bottom position 45#
BS 135x10
RDL 135x10
Snatch grip behind the neck press in the bottom position 45#
Knees 2 Elbows x10

Went to go pick up my grass fed Raw sheep and goats milk MMMMMMmmmmmmm!!!!!:D

Liam Dougherty Springer
03-20-2009, 09:07 AM

BS: 87%x2x4 135x5, 225x2, 240x2x4
Fighting that tendency to shift the hips and knees back coming up but it is getting much better

Snatch DL: 118%x2x3 165x2x3
Felt great and the positions were more fluid than usual

PP: 84%x4x5 135x4, 155x4, 160x4, 165x4, 165x4, 165x4
Felt extremely heavy during the last set

Hanging leg raises: 10x1, 15x1, 15x1
Accidently forgot the last 5 in the first set

Yoga for 1 hour

Had to ride my bike so much this day to get around and couldnít help but do some plyo work when I filled in teaching a class so I was beat. Extra food and early to bed.

I am determined to ride my bike less if at all possible so I get a bunch of rides.

Took an hour nap after training a client then worked out.

2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets 91#

C&J: 79%x1x3 145x1x3
Shoulders sooooo sore!

My friend came to the gym and I gave him a work out he was doing a DL (hs) and I couldnít help but pull a couple to see how it felt I pulled DL: 310x1, 315x1

Did a short metcon with him 5-4-3-2-1 95# thrusters pull ups and stair runs
iced shoulders.

Front squat - 70% x 3 155#+clamps, 75% x 2 170#, 70% x 3 155+2clamps, 80% x 2 190#, 70% x 3 160#, 85% x 1 190
Felt light got super deep and stayed upright.

Snatch pull - 105% (of snatch) x 2 x 3 150#

Rack jerk - heavy single 95x5, 135x3, 155x3, 170x2, 180x1(f), shoulders are throbbing, 180x1 felt good but back foot stayed on floor and my body came forward but it felt really solid (?)

Iced shoulders big time.

Liam Dougherty Springer
03-22-2009, 10:42 AM
Snatch: 70%x1x3 100#x1x4 (couldnít help but do one extra)

Snatch balance (hs): 115x5, 135x3, 145x2, 155x1, 166x1(f), OHS 166
I am just scared need to become more confident dropping under the bar

250m row
8 pull ups
5 rounds

Didnít keep track of time and after the second round decided to rest and concentrate on fast row times

47.8/ 8pu
48.5/ 5,2,1pu
Rest 3 min.
47.0/ 4,2,1,1pu
Rest 5min.
Rest 5min.
47.8/ 4,2,2

Snatch (hs): 65x5, 95x4,115x3(missed 2nd and 3rd), 115x1, 135x2, 140x1(m), 140x1

C&J (hs): 140x4, 160x3, 175x2, 185x1 (didnít lock out), 185x1

FS (hs): 135x5, 185x3, 205x2, 215x1, 220x1
215 felt easy then 220 got really heavy and slowed but the form stayed tight

Good morning: 135x10, 115x10x2
Snatch grip behind the neck shoulder press in the bottom position.

Abs: 10s L-hold
5 v-ups
10 ghd-sit
20 sit ups (soles together)
2 rounds not for time

Liam Dougherty Springer
03-22-2009, 10:52 AM
last night and today I have been extreemly beat. Eating big sleeping as much as I can and taking it easy. My throat was soar in the middle of the night last night I am thinking about finishing this strength cycle and takeing a week off.

Liam Dougherty Springer
03-24-2009, 10:40 AM
after another sore throat I took an extra rest day and am only going to do yoga today, If I feel better tomorrow I may do the first work out in the last week of the strength cycle and then take another rest day the next day.... We'll see.:(

I am going to take it easy and have lots of extra rest hopefully accomplishing the strength cycle by the end of next week with extra yoga and no metcons.

Gregg Everett suggested I do at least one more strength cycle scaling the sets if needed before attempting a Bulgarian cycle. After examining the recent cycle more closely I am taking him up on that.

To be honest as it is becoming increasingly gorgeous outside I may stray away from the WOD and do my own programming incorporating what I have learned so I will continue to progress and work on my technical skill while allowing for some more outdoor activity as well. I am acting in hopes that this fall when I am planning to do the PM Mass gain program and then spend at least four months on Olympic lift specific training with the attention of a qualified coach I will be prepareing for the ability to be a competitive athlete in the sport of olympic lifting.

Liam Dougherty Springer
03-25-2009, 11:38 AM
felt great after yoga and I got like 10 hours of sleep last night... I am definitely feeling better!

I decided to do some snatch drills with PVC and it felt great! I did some more with the bar and felt even better so I decided I would perform a not quite full on version of the first WOD in the last week

BS: 135#x4, 225x2, 245x2

Sn pull: 135x1, 155x1

PP: 135x3, 155x3x2

Hand stand progressions:
3 press to Hand stand last one stuck for 3 seconds

then I did three handstands for about 15-20s each using the wall to balance when necessary on the last one I finished with a full 10s free stand:) I have been shooting for that!

Hanging L-ups 10x2
GHD Hip ext. 10x2

Rolled out and stretched then hot sauna and cold shower I feel pretty good but we'll see how it goes tonight.

Dr. G if you are checking I am sticking to just yoga tomorrow and maybe drills or something else non-weighted. Today I am just playing with the way I feel and trying to learn what’s going on with me/ what I can handle as I have never experienced a break down at this level.

I can't help but wonder if I have developed allergies it is the season and I have heard they can be this bad.

Garrett Smith
03-25-2009, 02:39 PM
Sounds good to me.

Allergies can be a sign of overtaxing the adrenals in some folks, so it could very well fit your picture.

Liam Dougherty Springer
03-25-2009, 06:56 PM
Sounds good to me.

Allergies can be a sign of overtaxing the adrenals in some folks, so it could very well fit your picture.

Thanx... I wasn't letting myself get away with believing the allergies were instead of I kind figured they were instigated by the over training. I am tryin ta respect my boundaries its that dag gum ego that always blows it for me.

Progress buddy... progress.

All in all I am tired and my nose is runny but my throat as of now is noticeably better. Mom had me over for dinner and she cooked up some excellent salmon and chard with garlic onions and sunchokes sautťed in walnut and sesame oil and a dash of sherry. then a half a yam with coconut oil and cinnamon on the side MMMmmmm MMMMmmmm Good! I have been low carb for a while with no real intention of dooing so and even the little bit of yam was extremely filling and satisfying not to mention the near pound of salmon.

Liam Dougherty Springer
03-26-2009, 12:20 PM
Had a hard time getting to bed around 10 so got up and went back around 12 then I was up by 7:30 I am sure it has something to do with a) all the sleep from the night before and b) the runny nose. Still all in all the throat is tons better and the energy is on thee rise.

Had a rather intense Prana Vinyasa flow class talk about opening the hips and strengthening the lunge. I can't help but believe it is gonna pay off in receiving the jerk.

Stupidly ate Pizza with my fellow trainers at work I was ducking out on a corporate awarded pizza party when I was nudged back by my constituents... Funny thing was I ate way more than anyone else and I now have the heart burn to prove it. Man Pizza is only good every once in a while but once I start there really is no off switch. Hopefully the kcals will do me more good than the refined processed foods will set me back. I am crock potting up some lamb shanks with garlic leeks sunchokes and mustard greens for dinner and lunch tomorrow so the pizza hasn't set off a chain reaction of pleasure feasting.

Liam Dougherty Springer
03-27-2009, 04:48 AM
Well only 5 hrs. of sleep lastnight due to my lady getting in late on her plain comming in from a trip to mexico but it was worth being up to see her.

That being said I slept great for those 5 hrs. and the nose is much less runny and the throat is almost 100%. I am probraply gonna do some skill drills for the snatch and work on some flexability for the bottom position. The most weight I will allow my self is the bar.

I might do sme gymnastics stuff I have been wanting to get started on the front lever for a while. Or posibly some planche work.

Liam Dougherty Springer
03-28-2009, 11:25 AM
So I decided to do some heavy litfts today as I feel high energy and no soar throat as well as the snot box clearing up. I decided I would go for a PR snatch then back off on the clean work with double jerks and then go for a PR FS And the results wereÖÖ

All my weights are still in pounds.

Snatch: 95x3, 115x2, 130x1, 140x1(old PR), 150x1(f), 150x1(m), 150x1(f), 150x1(f), 150x1(f), 150x1 :D

So I knew after my second attempt I had it I missed do to loseing it slightly behind in the reception but by my 5th and what I said was my final attempt I was somewhat dismayed and with one look at the bar after my fail and a surge of strength and to be honest anger, not rage or any feeling of not being good enough just a want to get that bar up I got right back down into position felt solid and immediately pulled and droped under the bar fast and the weight was plenty high to receive it then I stood up and felt like a million bucks. New snatch 1RM!

Okay I know it was only 150# and I weigh 185 right nowÖ. But I have been wanting a new snatch PR and I knew I could go up 10# and I did it. I am happy today Monday I will get back to work.

C&J: one clean and two jerks on every rep, 135x1x3, 155x1x2, 175x1 the second jerk didnít come off so well and I am sure I could have done a third and succeeded but I didnít

I worked on the split and feeling solid in a lower receiving position it is happening.

FS: 175x3, 205x1, 230x1 (pr) went up so well form didnít budge an inch still it slowed at my sticking point but my hips stayed forward and I finished.

I feel like there was one more single in there but I forgot to record the FS portion and I canít remember what it was probably 215x1

Then I did GHD sit with a Russian twist each side using a 10# med ball 10x3 rolled out and stretched I feel great this is a lot more apropriate volume than I had been doing on my heavy single days I donít feel beat just like I got a great work out.

Liam Dougherty Springer
03-30-2009, 09:16 PM
Did a CAWOD modeled strength day

BS: 135x5x1, 185x3x1, 245x2x2

Cln pull: 220x1x3

C&J: 185x1
I saw the weight sitting there and I couldn't help it

PP: 135x4x2, 155x3x4

then I did some gymnastics work

DH pull up: 6, 6, 6, 6, 6
Ring push up: 20, 10, 5, 3, 1
A,B sets with rest before the pull-ups.

inverted tuck to back lever hold 3 seconds to front lever hold 3 seconds then repeated 3 sets each time holding the front leaver to failure at the end right at about 3 seconds except the third one.
Man I suck at this.

10 sec L hold then 5 L ups three sets

FS 95# 10 reps
25# weight GHD hip ext. 10 reps

2 sets alternating back to back

Felt great eating a lot today including a yam and a little popcorn at the theater as well as other roots etc. for a higher carb day.

tomorrow only yoga

Liam Dougherty Springer
04-05-2009, 02:27 PM
It has been a minute since I posted but here it goes.

Tues. 3/31/09

Wed. 4/1/09
Muscle Sn (hs): 65#x5, 75#x5, 95#x4, 115x3, 125x2, 130x1

OHS 5x5: 95#x5, 115x5, 135x5x3(droped the final rep of the second set)

FS 3x3: 185x3x2, 205x3 (PR)

Hand Stand Work: 3 press to Hand stand 1 good balance

3 holds ~10s, ~6s, 17s (PR) found someone to time it

Pullups: 10, 7, 5, 3, 2, 1
HSPU hands on 45# bumpers head to floor: 5, 5, 5, 4(couldn't get a 5th)

Did the sets A,B style with rest before the pull ups untill the HSPU Failed then just finished last to sets of Pulls

Thur. 4/2/09

C&J technique
3part clean "pockets", knee, floor then 3 jerks, then 3 part clean reception high mid and bottom (trying to adjust pull strength and meet the bar with my shoulders) and 3 jerks. 95#x4 sets but forgot 3 jerks in the first set.

Really working on the reception depth in the jerk gotta get full extention and speed in the drop.


Snatch 95#x3x1

C&J 135#x1x3, 185#x1x2, 205x1(didn’t like the first jerk so I did it again), 210x1(f) slight press on lock out, maybe an inch, damn that would have been a PR.

Rack Jerk 185#x1x2(first one was ugly as hell), 135x4

BS: 135#x4, 225x3, 245x1, 255x1, 225x2, 135x20 really want to put on a little functional mass for the HBBS

Sooooo happy with the work out not perfect not what I was hoping for but I just feel good (shrug)

Warm up with Kip pull and dips

Muscle ups: 1 every 30seconds for 20 reps
went surprisingly well for how long it has been since I have been doing them!

Front and back lever work: invertion to full tuck back lever to front lever and repeat with 3s hold on each side. 3 sets went better than last time.

Liam Dougherty Springer
04-08-2009, 07:17 PM
I haven't had SP or DL in a WO in quite some time but I have decided to broaden my training for the summer and hit the CA WOD back up in the fall I am hopeing to get myself in better condition for the traiing volume by that time.

Over head strength work
1 SP, 2 PP, 3 PJ: 95#, 115, 135, 155, 165
I am really happy with that especialy the 165 stricked press with no more than a minute rest max between any of the sets

DL: 165x5, 185x5, 225x4, 275x3, 295x2, 315x1, 325x1, 335x1(PR)
I am soooo happy I stopped on the 335# just because I felt like pulling a PR after a couple of months without any real DL strength work was plenty..... I did it with double overhand hook grip, it came up quick, and my back was solid! I also was going for more of a heavy single set until the 315 came up so easily and then I left some rest before the next two singles. I am probrably going to use next mondal for some other heavy pulling work and wait a while before I really test a 1RM but I would love to pull my first 2x body weight this summer.

AB sets weighted pull ups and dips heavy single with pull ups useing the same weight for the dips 1 min rest max before the pull ups: 25#x5, 35#x4, 45x3, 50x2, 55x1

Pistol squats 5R 5L 5R 5L no rest between sets performed on a plyo box foot allowed to drop slightly below parallel with the other foot as the set progressed.

Yoga: excellent practice shoulders are ridiculousely tight!

Snatch balance: I am never doing this exersize again untill I have a coach I nearly hurt myself bad it was ridiculouse and really pissed me off thats all I have to say about it.

FS: 160x5, 175x5, 1180x5, 185x5x2

Helen moderate pace first round upped it a bit the second then rested for a couple of minutes and killed it the third. no time just getting back into some metcon stuff again.

honestly I probrably should have rested today I was just restless at work and wanted to get at it, but I may regret it as I am takeing a Kick boxing class tommorow in order to evaluate the teacher. Friday is a big time rest day.

Liam Dougherty Springer
04-12-2009, 12:52 PM
Thus. 4/9/09
Kick Boxing class: first time it was a blast the instructor is a competitive kick boxer and really seems to know his stuff I am going to do this again. My right oblique region is toast!

Sat 4/11/09
Snatch 80% 1rmx1x10 on the minute: 120#x1x10 on the minute
Had a miss on the first to reps but I just did it again then I realized I wasn’t pulling the bar in enough and didn’t miss again. On the contrary they felt better with each attempt!

Snatch: 135x1, 145x1(m), 145x1, 155x1(f)
I knew I shouldn’t have attempted a 1005 but I got greedy so I just turned it into the first rep of my Sn pull set

Snatch pull: 150#x3x2
OHS: 150#x5x2
Alternated sets between the pulls and the OHS

Max reps ring push ups: 25 (PR)
Kipping pull ups 25 reps

Rested about 5 minutes

Max body weight HBBS: 185#x16
Felt like my back and legs could have kept going but my abdomen was fatigued and I was breathing hard so I did not want to risk injury.

Sunday (REST)

Liam Dougherty Springer
04-14-2009, 12:05 PM
MON 4/13/09
Yoga lots of Hand stand progressions :)

Kick Boxing: Lovin it thats it I am deffinatly gonna take some MMA this summer before getting back into Oly specific training mode next fall.

TUES 4/14/09

CJ worK: 1C+3J 95#x1x3, 1C+2J 135x1x3, 155x1x3 on the minute, 1C+1J 175x1x3 on the minute, 1C+2J 185x1x3 3 min at least between sets.

FS: 205x3x1
Rack Jerk: 205x1

Chins 10x3

Liam Dougherty Springer
04-16-2009, 03:42 PM
Thur 4/16/09

dynamic stretches push ups and kips no pull up for warm up

Muscle ups one every 20 seconds for 10 minutes plus one by accident

rested the rest of the eleventh minute then I did

one round per minute of 3 HSPU, 6 pistols (1 set of 3 each leg), 8 pull ups for ten minutes

The muscle ups went better than I had expected I think I will do one every 15 seconds for ten minutes next time.

The metcon went way better than I had expected as well I think if I worked on my pull-ups and alternated my pistols I will be close to being able to knock out 15 rounds of Mary. With an emphasis on the pull-ups I still am not to where I was before I gained the 20 pounds.

Liam Dougherty Springer
04-18-2009, 10:02 PM
FRI 4/17/09

DL: 135x5, 185x3, 225x2, 275x1, 305x1, 325x1(f), 305x1, 295x1

I was pissed that I couldn't even reach my PR I was hopeing to get a PR by 5# at least. I got over it quickly. I think that next week some time I will do 5x5 then the week after 3x7 and see if 12 days+ after that I can't set a new PR my DL is just gringin hard while my Squats are shooting up like clock work..... anyone got any suggestions?

Metcon 155# thrusters and stair runs(13 stairs down and up) 5,4,3,2,1.

Then I did some BB curls 65x10, 55x10, 45x10, 65x5,
DB hammer curl to shoulder press 25x10x2, 30x10
havn't done curls in 2 years I was inspired by Gant Grimes and an article he posted to in his Log. They were kinda fun.

really kept my feet locked in extintion and raised the feet above parallel to the floor.

Liam Dougherty Springer
04-21-2009, 02:20 PM
Mon. 4/20/09
Angie: 21 minutes.... the last time I did this I was 164 # today I am 184# it made a little difference. The pullups took me 7 minutes I think that was +2 1/2 minutes on my last attempt I am gonna look for that log in my old cmputer.

Tue 4/21/09

Snatch for warm up: 95x3x2

LBBS: 95x5x1, 185x3, 225x3, 245x3, 255x3, 225x3x2

GHD hip extention+25# 10 reps
GHD Sit up 10 reps

2 rounds no rest not for time.

Yoga: 1 hr

Lots of shoulder and back hip opening.... didn't feel in tune :(

Liam Dougherty Springer
04-26-2009, 10:18 AM
I have not been around the internet in so long I am not even going to try and cath up.

Important things that have occurred however are

Jerk: 215(PR)

I have decided to devote Saturdays to training for a triathlon I want to race it will be my first.
I swam a 500m in 10 min. Pretty poor
And took a spinning class
Next Saturday will be hard to train so I might try and do a 100m swim and short bike long run on Friday if I get some shoes I can run in.

My lower back is sore from all the work I have done this week so I might take a break from the weights.