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Old 11-20-2007, 10:30 PM   #11
Gant Grimes
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1) Muscle clean + tall clean - 1 + 1 x 5 sets - load that allows speed and tight technique
60 kg
First time to do tall cleans. I liked this combo.

2) Push jerk + split jerk - 1 + 1 x 3 sets- same loading as above
60 kg
Form is getting better on the jerks.

3) Overhead squat - work up to a heavy double
45 kg, 50, 55
I'm dividing Friday's workout into today and tomorrow so I can max Friday (since I may not be around a gym Saturday). This is heavier than I've ever gone in OHS.

4) "Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
4:46
Sucked. Slow.
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Old 11-22-2007, 07:33 AM   #12
Gant Grimes
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1) 3-position muscle snatch (high hang, hang, floor) - 3 x 3
40 kg
First time to do this one. Very helpful with form.

2) Back squat - 80% x 3 x 5
105 kg
My BS really sucks right now.

3) Snatch pull -
90% 3 x 3- 58.5, used 60 kg
95% 3 x 3- 61.75, used 62.5
100% 3 x 3- 65, used 66
These were good, too. I used a couple more pounds. I also didn't read--again--and did three sets of triples for each one (instead of just one set). It did seem to run a little long...

4) Rack jerk - heavy single
60, 80, 100, 102.5
Marginal improvement. I pressed it out a little with the left arm on the last attempt. Need to improve.

5) Bench press- ME single
225, 255, 265, 275, 285
I had no idea where to start since I don't bench outside of Lynne or Linda (i.e. every other month). I had to get a max number to benchmark a project I'm about to start.

6) "Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

8:54 PR by 35 seconds
I was pretty pleased with this, especially after the long workout. A couple guys from the gym joined me. A nice workout going into the rest day. I threw up on Rip's tree.
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Old 11-23-2007, 01:38 PM   #13
Gant Grimes
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[WOD 071013]

1) Snatch 1RM
60 kg, 65, 67.5
+2.5 kg
All were powersnatches. Still getting comfortable with it.

2) C&J 1RM
60 kg, 80, 92.5, 95
+5 kg
Power cleans. Maybe I'll grow a pair next week and get under one.

3) Back Squat 1RM
120, 135
+15 kg

4) 30 Muscle ups for time
7:51
Started strict. Ended kipping.

5) Tabata pullups
13, 11, 10, 9, 8, 8
Predictably, these were difficult right after MU's. Needed to get the work in, though.
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Old 11-26-2007, 09:00 PM   #14
Gant Grimes
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[following 071015)

1) Back squat - 83% x 3 x 5
120 kg
I was supposed to use 116, but I felt good.

2) Snatch Deadlift - work up to 110% x 3 x 3
80 kg
Supposed to use 74, but my snatch is pitifully light.

3) Push Press - 5 x 3 - try to increase the load from last week
85 kg
I used this weight for triples last week and kept it for 5s today. This is a 10 kg increase over my heaviest set of 5s two weeks ago.

4) Pull-ups - 3 x max reps
1 set of 40 pullups
I did a max set for Eugene's Birthday Pullup Challenge (CF). I did a few kipping pullups after that but didn't keep count.

5) Tabata body weight Bench Press (@ 190 lbs.)
10, 6, 4, 2, 2, 1
Starting a new Tabata project.
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Old 11-26-2007, 09:48 PM   #15
Gant Grimes
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Late night Tabata (to catch up for a missed Saturday)

Tab pushups
35, 20, 12, 11, 10, 10
The going is rough a couple hours after push presses and Tab BW BP. The high number is still interesting, though.

Tab squats
18, 18, 17, 17, 17, 16
Felt great after heavy back squat triples today. I haven't done Tab squats in two weeks. I felt a little slow.
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Old 11-27-2007, 08:33 PM   #16
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Skill work: First pull SN and Clean. Stef helped me a ton--grip, approach, and first pull--but I still suck a lot. Probably ten pulls on each exercise. She and Rip worked out the address, but I'm still weak and inflexible.

1) Muscle snatch + snatch balance - 2(1 + 1) x 5 - heaviest you can manage
50 kg, 50, 52.5, 55, 57.5

2) Power clean + jerk - work up to heaviest for the day; drop 15% for 2 more singles
60, 70, 80, 90, 100 (missed jerk), 80, 80
I was pretty tired by the time I got to 100, but I blame it on lack of balls, not lack of energy. Pitiful.

3) Weighted pullups
55, 90, 100, 105, 110, x-115, 105, 90
Missed at 115. Not all that close.

Tried the WOD section. Rip's dirty-ass bag of rocks was dusty as hell. I got through one round and stopped after choking on the minor dust storm.
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Old 11-28-2007, 02:04 PM   #17
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*CA WOD from 071017*

1) Front Squat – 83% x 3 x 5
90 kg, 95, 95, 95, 95

2) Clean pull – 95% x 3, 100% x 2, 105% x 2
95 kg, 100, 105
Weights are easy to figure out with a 10o kg clean.

3) Rack jerk behind the neck – work up to a heavy single
80, 90, x-105, x-105
I tried to set the weight back on my shoulders after 90. I missed and hurt my elbows. It got 105 up both times but wasn't quick enough under the bar.

4) "Jackie"
* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)
8:52
I haven't done this since late July, but it was a 3 second PR. I need to work this one back in. The rows kick my ass (not to mention a lot of transition time).
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Old 12-01-2007, 07:41 PM   #18
Gant Grimes
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[yesterday- WOD from 071019]

1) Snatch balance work up to a heavy single
40, 50, 55, 60, 65

2) 2-position snatch floor, hang 60% x 4 sets
42.5

3) 2-position clean + push jerk floor, hang 60% x 3 sets
skipped this because of elbow and shoulder soreness

4) "Annie"
* Double-unders
* Sit-ups, AbMat
* 50-40-30-20 and 10 rep rounds; for time
12:52
DUs didn't start clicking until third set
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Old 12-01-2007, 07:46 PM   #19
Gant Grimes
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1) Snatch
60 kg, x-70, 70, x-72.5, 72.5
+5 kg PR; muscle snatched 70, power snatched the rest

2) Clean & Jerk
70 kg, 80, 90, x-100, 100, 102.5
+7.25 kg PR; still a power clean

3) Front squat
90 kg, 110, 115
PR by a whole hell of a lot
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Old 12-01-2007, 08:23 PM   #20
Gant Grimes
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1) Snatch
60 kg, x-70, 70, x-72.5, 72.5
+5 kg PR; muscle snatched 70, power snatched the rest

2) Clean & Jerk
70, 80, 90, x-100, 100, 102.5
+7.25 kg PR; still a power clean

3) Front squat
90 kg, 110, 115
PR by a whole hell of a lot
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