The Red Corner

[Leo Soubbotine]

1/30/08 all weights in kg's. BW = 100 kg even!

PC+PJ
62.5/5+4; 67.5/4+3; 72.5/3+3; 77.5/3+2; 77.5/3+2; 85/2+2

Clean High Pull
65/4 x3 sets

FS
75/10 x4 sets

Clean turnover
25/5; 30/5; 35/5; 40/5; 45/5

1/4 Ohs from pins
45/3; 65/3; 85/3; 105/3

Max rds in 10 mins
5x DL @275 lbs
5x HSPU

5 rds. HSPU's killed me after all the ohs. Need more work.


Following Danny Camargo's weightlifting workout 5 days a week.
Every saturday - coached session with Danny and Team FL weightlifting team. Yeah!

Competition is late April - aiming for 90-95 sn and 120-125 c&j


1/31/08
BW 102.5 kg (225 lbs)

C&J
72.5/5+5; 77.5/4+4; 85/3+3; 90/3+2; 90/3+2; 95/2+2

Cln pull
107.5/4 x3 sets

Push press from split position (bitch of an exercise)
60/5; 65/4; 72.5/3; 72.5/3; 77.5/3

Upright row
45/4; 50/3; 50/3; 55/3

Box jump @ 36" box
5x6

WOD
Max rds in 8 mins
Bench press x3 @ 95 kg
Windshield wiper x3L+3R

3 rounds. WW were a bitch. Bench - okay.

[Leo Soubbotine]

BW 101.5 kg (223)
Back squat
95/10; 95/10; 105/8; 105/8

Rack jerk
60/6; 65/5; 72.5/4; 77.5/4; 85/3

"Helen"
3 rds for time - 400 m run, 21 kbs @ 55 lbs, 12 pullups
8:48 as rx'ed. Pr by 1 sec. Pullups were killing me. Rest was really good.
Back worn out by all the extra pullups I do at night on mon, wed, fri.

right after:
5 rds for time (easy pace)
12x parallette pushup
40x leg lever (6" off th floor to 45 degree angle)

13:50

[Troy Archie]

8:48 Helen at 100kg...damn

[Leo Soubbotine]

Hopefully by May (when East Coast CF games roll around) - I'll be doing sub 3 fran and sub 8 helen.
It's only 36 pullups after all. The rest favors bigger guys (or longer I should say )

[Leo Soubbotine]

Last night.
Recon ron pullup week 4 (all kipping aft style) at 7 pm ( do it 3 days a week - more than that and grip gets killed too early during the week):
8, 7, 5, 5, 5.

Added shoulder press @ 2x45 lbs this wednesday to build up some shoulder press work capacity to work on hspu (don't want to lose CF East coast games due to shoulder weakness).

[Bradford Green]

Leo, where/when is the East Coast games going down?

[Derek Simonds]

Good to see your log big stud! I really doubt shoulder weakness will be a problem.

[Leo Soubbotine]

Brad - at Albany CF (not sure where it is) and Harbor City CrossFit in Melbourne FL sometime in late May or early June I believe.

Derek - I'll eat more steak and it should be just fine.


Saturday 2/2/08

Power clean
60/5; 65/4; 72.5/3; 77.5/2; 85/2; 85/2

Clean high pull
70/4x 4 sets

Front squat
75/10; 75/8; 87.5/8; 87.5/6

Push press from split position
60/5; 65/4; 72.5/3; 77.5/3 x3 sets.

WOD (was very short on time)
25 thrusters for time @ 2x50 lbs db's
2:13. Was dead after all the pp and fs.

[Leo Soubbotine]

Today: Mon 2/4/08
BW 102 kg (224 lbs)

Clean
77.5/3; 85/3; 90/2; 95/2; 95/2

Clean pull
107.5/4 x3 sets

Rack jerk
77.5/5; 85x4; 85/3 x3 sets

Clean turnover
35/3; 40/3; 45/3; 47.5/3; 50/3; 45/3

Box jump over @ 24" box
6x6

WOD:
Max rounds in 7 mins
10x KB snatch @ 2x16 kg
10x V-up

6 rds.

[Leo Soubbotine]

Today: Tuesday 02/05/08
BW = 102 kg

Danny's program is loading up the squats that's for sure.

Back squat
95/8; 105/6; 112.5/6; 112.5/6; 120/5

Snatch push press
35/5; 37.5/4; 42.5/3 x3 sets; 47.5/3

Upright row
45/5; 50/4; 50/3; 55/2; 60/2

Front squat rack lift off (about 4-6 inches of travel from dead stop).
65/2; 95/2; 125/2; 145/2; 165/2 - surprisingly easy.

WOD
Five rounds for time wearing a 20 lbs vest:
10 pushups
10 hip extension
10 sand bag squat @ 50 lbs (5 reps on each shoulder )

7:53 as rx'ed.

Good day.

Going into the pool today again on lunch break. It feels like an ice bath. Nice recovery for muscles for I'm pretty sore already.