The Red Corner

[Leo Soubbotine]

Wednesday 2/3/08
BW 100 kg (220 lbs) - after the wod.

Snatch
67.5/2; 72.5/2; 77.5/1; 80/1; 80/1.

Snatch pull
90/4; 95/3; 95/3

Drop snatch
45/4; 50/4; 55/3; 55/3; 65/1; 70/1; 75/1; 80/1

WOD:
"Sean"
50-35-15 reps for time of
Thruster 95 lbs
GHD situp

14:33 as Rx'ed. It was everything I expected it to be. Brutal.

[Leo Soubbotine]

Thursday 02/14/08

BW 99.5 kg (219 lbs). Overreaching. No WOD's next week for sure.

Clean
85/4; 90/3; 95/2; 102.5/1; 107.5/1; 107.5/f - that pissed me off.

Clean pull
107.5/4; 120/3; 125/3

3 pos Split clean (practiced again for whatever reason): full, low hang, hi hang.
65/1; 70/1; 75/1; 80/1; 85/1 Love how easy it is to recover from. Can't make up my mind which one to go with.
The idea of easy recovery after the clean and not being all bug eyed before the jerk is tempting. Depth of clean is very similar (when you catch it, before riding down the squat clean, not the bottom of the squat - it's lower).
The easier recovery will mean less time can be spent squatting and more attention spent jumping, pulling and jerking.
Squat snatching is out of question though - it's a way to go!

Split clean heavy single:
85/1; 90/1; 95/1; 100/1

Back squat
115/3; 122.5/3, 132.5/2; 140/1; 147.5/1 fairly easy.

Rack jerk
72.5/4; 77.5/3; 85/2; 85/2

BP heavy single
65/3; 85/1; 95/1; 105/1; 110/f

WOD
25 double unders
10 GHR
10 decline pushups (feet on 28" box, hands on parallettes)
1 Rope climb (no feet ascent)

Wanted to do three rounds, but my body disagreed after 1st round.

[Leo Soubbotine]

02/18/08 Monday, BW=102.5 kg (225 lbs)
Snatches and c&j were done 30 sec for a rep, 1 min rest. So 1 rep every 90 sec on the clock. 10 min break between sn & c&j.
No misses allowed. Ex: Miss on the snatches means time to move onto c&j.

Snatch
65/1 x5 sets
70/1 x5 sets
72.5/1 x5 sets
75/1; 77.5/1; 80/1; 82.5/1 (old pr!; 85/f

C&J
85/1 x5 sets
90/1 x5 sets
92.5/1 x5 sets
95/1; 97.5/1; 100/1; 102.5/1; 105/1; 107.5/f (missed clean)

This set up is pretty intense, yet very neat. Don't remember which coach trains his athletes this way.

BP 80 kg/5 x3 sets
Pullup BW/5 x3 sets
GHR BW/5 x3 sets

Good day.

[Leo Soubbotine]

Tuesday 02/19/08
BW 100.5 kg (221 lbs)

Clean pull
105/3 x3 sets

Jerk grip OHS
55/5 x3 sets. Need to loosen up them shoulders - fell on my ass twice @ 65 kg

"Annie" for abs
50-40-30-20-10
DU
Situps (abmat, feet anchored, shoulders touch floor every rep).

6:32 as Rx'ed.

PR by 90+ sec. I'm not Speal, but getting pretty quick with DU's! Got a PR at 42 consecutive ones. Sets of 30, 20 and 10 unbroken!

Nice short day. Can't wait till our new foam roller arrive from EliteFTS!

[Leo Soubbotine]

BW 101 kg (222 lbs)
Snatch
65/1 x5
70/1 x5
72.5/1 x5
75
77.5
80
82.5
85/f

C&J
85/1 x5
90/1 x5
92.5/1 x5
95
97.5
100
102.5
105
107.5

Made all 21 lifts on C&J - will move up by 2.5 next week. Snatch stays @ same level unless I get a PR this Saturday @ Danny's place.

Shoulder press
55/5 x3 sets

GHR
BW + 5kg/5 x3

Muscle up (assisted with harness)
BW - 32kg/5 x3

[Yuen Sohn]

Originally Posted by Leo Soubbotine

This set up is pretty intense, yet very neat. Don't remember which coach trains his athletes this way.

The late, great Joe Mills and his student, Gary Valentine (current Team CT head coach).

[Leo Soubbotine]

Thank you, Yoon.

I'm pretty sore today.

Last night at 8 pm:
Chinups @ bw & Shoulder press @ 50 kg: 6,5,5,4,3

[Leo Soubbotine]

Today - 02/22/08
Rest Day

Yesterday - 02/21/08
BW 100 kg (220 lbs)
Snatch pull
85/3 x3 sets

Back squat
110/5 x3 sets

Hollow rock/50 reps

[Leo Soubbotine]

Snatched 85 kg on saturday & c&j 110 kg. Missed 115 & 117.5 clean barely.
Was really tired for some reason.

[Leo Soubbotine]

Had to carry a safe last night 3 flights of stairs by myself. That son of a bitch was heavy and slippery. Neat that I couldn't lift it up a year ago when we just opened our gym.

Today: BW 101.5 kg (223)

1 rep every 75 sec (cut down on rest a tad)

Snatch
65/1 x5
70/1 x5
72.5/1 x5
75
77.5
80f

C&J (cut down on weight a bit)
75/1 x5
80/1 x5
82.5/1 x5
85
87.5
90
92.5
95
97.5f

Bench 82.5/5 x3 sets
Muscle up -29.5 kg assist /5 x3
GHR +5kg/5 x3

Back squat practice
3x5 with empty bar.