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bernt dahl
04-06-2009, 05:36 AM
M/43/6'2"/185lbs/new to O-lifting.

Coming off 2 weeks of throat infection so the back-off week seems like a good place to start the PMenu program.



WOD
Power clean + 3 front squat + jerk - 60% (of CJ) x 4 sets

Dont know my CJ but I guess about 145lbs would be max. So I did this with 88lbs

skipping the metcon

bernt dahl
04-07-2009, 08:12 AM
WU 45#snatches

WOD
Muscle snatch + power snatch + snatch - work to heaviest MS possible in small jumps (aim for 4-6 sets)

66-77-88-99

The snatch was the limiting factor. At 104# I could not get out of the bottom of the snatch but MS was ok.

bernt dahl
04-08-2009, 07:21 AM
Did 1.5 hrs of BJJ/SW sparring yesterday evening.

WOD
* Back squat - 60% x 5; 70% x 4; 80% x 3; 75% x 3; 85% x 2; 75% x 3; 90% x 1
* Push press - 70% x 5 x 4

Close to max Back Squats make my arms hurt and useless for days so I do Front Squats instead.

Front squat: (100% = 180lbs)
115x5 - 125x4 - 140x3 - 135x3 - 152x2 - 135x3 - 163x1

Push press: (100% = 135)
95x5x4

bernt dahl
04-10-2009, 06:28 AM
WU 1km jog, joint mobility, 45#CJ

WOD
3-position clean - 60% (of clean) x 4 sets
Push jerk + jerk - 65% x 4 sets

95# for both.

SW sparring 1.5 hrs in the evening.

bernt dahl
04-11-2009, 10:05 AM
WU 3x10 OHS, 10 broomstick snatch, joint mob

WOD
# Snatch - 70% x 2 x 3 (65#)
# Clean & jerk - 70% x 2 x 3 (100#)
# Front squat - 85% x 2 x 2 (140#)
# 10 (Pull-up + 3 KTE) - 3 sets

The Pull-up + 3 KTE combination was a lot harder than I thought. Specially on the grip. I could only do 6 in a row the first set, and after that it was 4's and 5's.

bernt dahl
04-14-2009, 05:03 AM
It looks like I started training too early after the throat infection. It came back over the weekend. In addition I have blurred vision and get dizzy and tired from even light activity.
After 1.5 years of 3-1 CF training, broken by 4 months of SS and occasional colds etc., it is more than likely time for a break.
The only breaks I have taken has been either because of sickness or injuries and they have been too short.
So, even if I am going to hate it, I will take a break from all training for at least a week after the fatigue symptoms are gone.

bernt dahl
04-25-2009, 09:54 AM
18/4-09
I waited almost a week and started again 1 week ago doing the SS snatch test for the first time.
116 reps with a 24kg DB.
Did the reps as a ladder 1-10 and started on the 9 going back down. This is probably not the best way to pace.

19/4-09
1.5hrs sparring.

20/4-09
Snatch 75% (35kg)x1x4
Snatch pull 95%(42.5kg)x3x3
Snatch DL 103% (47.5kg)x3x3
Front squat 78% (64kg)x3x1

21/4-09
Overhead squat - heavy single (52.5kg)PR
Muscle snatch - heavy single 52.5kg PR
Power snatch - 80% x 1 x 4 52.5kg (missed the 80% part)

23/4-09
Clean & jerk - 75% x 1 x 4, 50kg
Clean pull - 95% (of clean) x 3 x 3, 62.5kg
Clean deadlift - 103% (of clean) x 3 x 3, 67.5kg
Front squat - 78% x 3 x 5, 64kg
Hanging leg raise - 3 x 15

1.5hrs sparring

24/4-09
Hang muscle snatch - 75% x 3 x 3, 40kg
Snatch - 60% x 3 x 3, 27.5kg
Clean & jerk - 60% x 2 x 3. 40kg

25/4-09
Snatch - heavy single, 50kg PR, missed at 52.5kg.
Clean & jerk - heavy single, 65kg. Rammed the bar up into the chin twice. Teeth rattling. Got my mouth piece for the last attempt. Need jerk practice.
Front squat - heavy single, 81.5kg PR
Stiff-legged deadlift - 3 x 5 heavy, skipped (forgot)

SS snatch test 128reps with 24kg DB, 10 min.
Tried 16per min, 8 on each arm but went to 14 on the second min, kept this pace for the remaining minutes except the 5th when I chickened out and rested.

bernt dahl
04-26-2009, 10:31 AM
1hr light
sparring

bernt dahl
04-27-2009, 09:26 AM
Clean & jerk - 75% x 1 x 3, 50kg
Snatch pull - 97% x 3 x 3, 50kg
Snatch deadlift - 105% x 3 x 3, 52.5kg
Front squat - 81% x 3 x 5, 66kg
Stiff-legged DL - 3 x 4, 50kg

First time for SLDL. My flexibility does not allow very deep ones so I will start easy.


Evening 1.5 hr sparring