Stephen Brown WO Journal

[Gant Grimes]

Originally Posted by Stephen Brown

OHS practice:
45x1x10 shoulders getting more flexible but still awkward. my wife is way better at these than me, the pressure is on.

Do some shoulder dislocates and other flexibility work to warm up for these. When you get in the right position, it will almost feel like it "locks" in. Once there, try to pull the bar apart as you shrug it up.

[Stephen Brown]

Thanks Gant, will do.

Thursday 10/23

1 mile run
600m slosh pipe zercher hold (cheated - need to refill evaporated water)
50lb gravelbag lateral throws 10 each side
ring dips 3x5 not pretty, but done
ride to work - 30 mile round trip

Friday 10/24 slept in
weekend - no rides, 5k walk with son

Today 10-27

took a little longer doing warmup, including shoulder dislocates

Squats:
205x3x5
215x1x2
225x1x2
235x1x2
245x1x2

Press:
105x3x5
115x1x5
125x1x5
135x1x5
145 fail (pushed it overhead)

Deadlift:
215x3x5
225x1x5
235x1x5
245x1x5

Planks:
3x1.5 min

OHS practice - much better, was more able to keep elbows locked out. used dowel then 45lb bar.

[Stephen Brown]

Took December off of the bike and only 1 workout per week. Was a good break but am ready to go again. Did some drinkin and ate what I wanted, though non-paleo foods have lost a great deal of appeal for me so I didn't gain significant weight which is great, but my endurance is toast.

207 lbs.

January 3:

95 lbs
5 thrusters
7 hang power cleans
10 sumo deadlift high-pulls

6 rounds plus 5 thrusters in 20 minutes. (Completed 7 rounds-10/21/08)


January5: considerable soreness from saturday wo.

power snatch: 75x3x10 - as fast as my lungs would allow, harder than I thought it would be
BP: 115x1x10 intended to add weight progressively for more sets but felt something not good happen in right pec that bothered me enough to stop. didn't feel overweighted, just the pain.
PU: 3x10
Back extensions: 3x35 no reason for 35 reps, just happened that way.

[Stephen Brown]

As Many Rounds as possible in 10 Minutes:

3 Clean and Jerk @ 115lbs.
100m Run

Completed 9 rounds + 3cj's.