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Old 12-02-2007, 12:36 PM   #21
Yuen Sohn
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Congrats on 100+kg C&J and all your other PRs!

These workouts at Rip's sound like a hoot, seriously!
Quote:
Originally Posted by Gant Grimes
...A nice workout going into the rest day. I threw up on Rip's tree.
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Originally Posted by Gant Grimes
...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 12-03-2007, 01:11 PM   #22
Gant Grimes
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The workouts are certainly interesting, especially the ones on the weekend or later in the afternoon.

Last week of strength cycle.
[from CA WOD 071022]

1) Front squat - 85% x 3 x 5
100 kg
Supposed to be 97.75 kg, but I'm too lazy to find the fractionals.

2) Clean Pull - Work up to 105% x 1 - keep number of sets low on the way up
110 kg
Warm up 80x3, 100. The first pull is feeling more natural.

3) Push press - 5 x 1 - add weight from last week, but should be clear of struggle on any reps
90 kg
I couldn't lock the fifth rep out. Everything was good until then.

4) Tabata pullups
15, 12, 10, 9, 9, 9
These have gone down. Very disappointing.

5) Tabata wallball, 20#
9, 9, 8, 8, 4, 5
First time to do these. Not as painful as I thought. Speed is not the problem; accuracy and height are.
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Old 12-03-2007, 09:56 PM   #23
Gant Grimes
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PM workout

1) 2 hours Judo/JJ
Felt good to get back on the mat.

2) Tabata situps
15, 11, 11, 10, 10, 10
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Old 12-04-2007, 01:12 PM   #24
Gant Grimes
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Light OLY day (wildfire day at Catalyst Athletics 071023)

Burg w/u

1) Snatch, 5 light singles
40 kg

2) C&J, 5 light singles
50 kg
Worked first pull very well. Good speed and footwork on jerk.

3) "Chelsea"
* 5 Pull-ups
* 10 Push-ups
* 15 Squats
Each min on the min for 30 min

This was my first Chelsea. I do a 24-round Cindy, but I haven't worked these exercises in a couple weeks (other than pullups). I kept the same pace throughout the workout, about 40-42 seconds per round, and finished just as I started. I didn't do any extra rounds because I didn't want to overwork myself going into this weekend (and my hands were starting to shred), but 30 was pretty easy.
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Old 12-06-2007, 08:53 AM   #25
Gant Grimes
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Took it easy. Meet on Saturday.

warmed up w/50 med ball GHD situp/throws

1) Power snatch - work up to a moderately difficult double and stay for 3 sets
60 kg

2) Power clean + jerk - same as power snatch
70 kg

3) Front squat - take up to med/heavy single - NOT a max effort
235 lbs.

4) Tried a few big-ass pullups (or whatever they're called). Showed some guys how to do Muscle-Ups. Walked around and talked trash for 30 minutes.
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Old 12-09-2007, 03:12 PM   #26
Gant Grimes
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[Friday's workout]

Light warmup for Saturday meet.

1) Snatch, 3 singles @ 60%
40 kg

2) C&J, same
60 kg

Somehow I tweaked my back during this. Spent the rest of the day with heat, foam roll, and stretching.
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Old 12-09-2007, 03:18 PM   #27
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[Saturday]

Rick James Memorial Open

warmed up with some CF guys in the gym: 1000m row, 40 GHD situps + med ball throws (12#), and ~100 pullups (a surprisingly good, comprehensive warmup)

SNATCH
65
70
75


C&J
90
97
105


I was pretty pleased to go 6-for-6 in my first meet. Bobby, Stef, Josh, and Dr. Kilgore provided good advice about warmups, opening, and jumps. I tried for an 80 kg snatch in the main room when it was over, but I pressed it out. As usual, I did power snatches and power cleans. It was a good time.
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Old 12-09-2007, 03:27 PM   #28
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End of 4-week strength cycle

Before program
Snatch: 55 kg
Clean: ???
Jerk: Never performed

End of Week 1
071118
Snatch: 65 kg
C&J: 90 kg

End of Week 4
071208
Snatch: 75 kg
C&J: 105 kg
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Old 12-09-2007, 11:15 PM   #29
Troy Archie
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Awesomeness. What weight class were you competing in and what was your Sinclair?
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Old 12-10-2007, 02:56 PM   #30
Gant Grimes
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Troy, I read your thread, as well. Congrats. It was fun, and I was just happy to get my lifts in. I competed in 94 kg. I weighed in at 87 kg; I didn't want to sacrifice any more to get in 85 kg.

I didn't know what Sinclair was until I googled it. I'm too new to the sport to do well enough and too stupid to figure it all out. I weighed 87 kg, snatched 75 kg, and C&J'd 105. It was good bull.

My technique was extremely raw, but it gets better every session. It might even be worth a damn in 18 months or so. My first lift was actually a muscle snatch. The rest were power versions (I don't have the cods to get under the bar yet). Here are my third attempts:

75 kg snatch

80 kg snatch (tried it in big room...pressed it out, would've been red-lighted)

105 kg C&J
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