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Old 08-19-2008, 05:24 PM   #11
Derek Maffett
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Gina, I'll get the plans together and send them, though they're mostly Patrick Donnelly's. They've worked pretty well for me so far.

August 18, 2008

Injuries feeling a little better, left shoulder mobility coming back to the level of the right. Handstand work and such recently.

8 rounds, little rest:
100m (-ish) sprint

Started off just racing somebody and I couldn't resist making it a full workout.

Straddle front lever - I only held it for a moment, so I won't claim it as an absolute accomplishment yet, but soon...
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Old 08-21-2008, 05:40 PM   #12
Derek Maffett
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August 21, 2008

Being conservative about things because of the shoulder and hamstring, but I can't keep sitting around.

DROM/warm-up - extra emphasis on shoulder warm-up, specifically the left.

Tall snatch + 2 snatch balance - 45x1x3
OHS - 55x2x2
Chin-ups 1x12
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Old 08-24-2008, 06:06 PM   #13
Derek Maffett
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August 24, 2008

DROM warm-up

Split jerks

35x2x1
55x2x1
65x2x1
75x2x1
85x2x1
95x2x1
105x1(2?)x2
110x1x1
115x1x1 (15lb PR)

Then I got my rings set up again and threw out three consecutive deadhang muscle-ups. Not a PR, but I haven't done those in a while.

Split jerk was starting to degrade at the higher weights, but the last two were better. I definitely could have gone higher in weight, but my shoulder was being fairly nice to me the whole time so I didn't want to push it.
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Old 08-26-2008, 05:34 PM   #14
Derek Maffett
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August 26, 2008

DROM warm-up

HPS

35x3x1
55x1x2
65x1x1
75x1x1
85x1x2 (matches PR snatch)
90xfx3

HPC

90x1x1
95x2x1

Hamstring started reminding me who's boss about here, so I stopped.

Deadhang muscle-up - 1x5 (this is either a PR or matching PR... I think it just matches).
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Old 08-28-2008, 12:29 AM   #15
Blair Lowe
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nice getting those DHMU and parallette full HSPU.
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Old 08-29-2008, 10:49 AM   #16
Derek Maffett
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Thanks... I find myself retreating more to gymnastics-type work if I can't O-lift (injury primarily), but I'm getting PR's in both, so I can't really complain.... something's working.

August 28, 2008

DROM warm-up

Front lever work - I really want that straddle front lever... so close... even if it doesn't put more weight over my head.
Muscle-ups - 6 consecutive deadhang (touched the floor on one rep, but it wasn't really a rest - just a consequence of having the rings probably less than five feet off the ground).
Worked on the planche a little, but I stink at it.
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Old 08-31-2008, 10:10 PM   #17
Derek Maffett
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Fiddling with IF a little... we'll see how that goes.

Attempted to train, but I ended up just coaching since the right hamstring started acting up (yeah, it was the left before - now it's either). I may want to get a video - I'm clearly doing something wrong.
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Old 09-02-2008, 06:28 PM   #18
Derek Maffett
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Recent PR - 2 consecutive full ROM HSPU's

September 2, 2008

Made a bunch of videos today - I changed and corrected my starting position a little.

DROM, etc. warm-up

Snatch/snatch pulls

55#
65#
75#
85# (meant to switch to snatch pulls here, but of course my mind forgot and I ended up pressing out a half-snatch)
95# (decided to try snatching this... the video shows that the bar was more than high enough - I just didn't get under it)

Deadhang muscle-ups - 8x1 (+2 PR!)

I modified my starting position with hips a little higher than normal (I may have been below parallel before?). Arms are still approximately straight to the ground, and the position seems to be better for my hamstrings.

Muscle-ups invariably required an L at the bottom due to the rings being so close to the ground. I generally held the L until the transition when I had to drop it. I tried to avoid any type of kip and get full ROM at the bottom, though on both counts I was not 100% successful. Still, they were about as much deadhangs as I could manage.
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Old 09-06-2008, 07:27 PM   #19
Derek Maffett
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Finally got sick of measuring this stuff in pounds. Switching to kilograms.

September 6, 2008

Trained with Sam Maxwell and Rachel Izzo today.

Warm-up

Snatch - worked up to a new PR of 45kg (7kg PR)
Clean and Jerk - 62.5kg (2.5kg PR clean, 10kg PR jerk)
Back squat - 60x3x2 (ridiculously difficult, but I was pretty tired by this time)

A bit of press out on these... I need to work on that.

Valuable advice received:

1) Closer grip with both the clean and snatch. That alone brought my snatch up 5kg.
2) Squat more. I can do that.
3) Eat more. I understand the concept, but the execution has always been a bit difficult for me...
4) It's clean and jerk - not clean, stand around, and then jerk.
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Old 09-06-2008, 09:00 PM   #20
Kevin Perry
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Derek if I call correctly from your previous log on the CF boardsyou tried mass gain once right? Did that do anything for you or do you have trouble eating the food?
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