Ryan's Log

[Ryan Brown]

Alright, man. I'll definitely let you know about the shoes. They're my first pair of lifting shoes, so I'm no expert by any means. I'm excited though because I've been told by a few sources that good weightlifting shoes alone will add weight to my max lifts.

The question on my mind is, why is Geoff getting rid of them?

[Ryan Brown]

2/13/09

Metcon

30-20-10
Power Clean 135 lbs
Push ups
1 pood KB snatch

11:08

2/14/09

Snatch
95 x 5
115 x 3
135 x 1 x 3
155 x 1 x 3 (Missed all 3)


Metcon
7 Rounds for time:
10 SDHP, 95 lbs
10 Ring Dips

8:30

[Enrique Billington]

Were those full snatches or power snatches?

How do your new shoes suit you?

Keep up the good work.

[Ryan Brown]

2/15/09

Rest Day

Those were full squat snatches. That was kind of a low max for me. I only had 45's and 10's so I had to jump straight from 135 to 155. I think that screwed with me mentally. I like the shoes a lot. I can feel a little bit more comfort/stability in bottom of the OHS for sure.

[Ryan Brown]

2/16/09

Back Squats

45 x 8
135 x 5
185 x 5
225 x 5
265 x 5
275 x 5 x 2

Planche/Front Lever

6 x :08 tuck FL holds
7 x :05 tuck planche holds

tuck planche holds felt really solid today. I'm super setting these with 1:00 rest between them, so I get 2:00 between efforts of the same movement. Once I can hold :10 for each, I'll change one of my weekly PL/FL workouts to dynamic movements.

WOD

5 Rounds for time:
Run 400m
5 Squat Snatches, 115 lbs

13:26

[Ryan Brown]

2/17/09

Deadlift

315 x 3
325 x 3
335 x 3

245 x 20

Full ROM HSPU

1 x 3 :07 negatives

I wanted to do 5 sets of these. However, after 1 set I was informed by a staff member at our rec center that they don't allow HSPUs in their facility. I'm going to try to find a way to do these at home on Tuesdays.

WOD

4 Rounds for time:
5 Push Press, 135 lbs
20 Squats

7:47

135 was really too heavy on those PP. I had to rest quite a bit and that really took away the metabolic effect of the workout. 115 or 125 would have been a better choice.

[Ryan Brown]

2/18/09

Rest Day

I played around with handstand pirouettes and elbow levers in my kitchen a lot throughout the course of the day.

[Ryan Brown]

2/19/09

WU

3x:

1 minute of Jump rope singles, doubles, one legged alternating, etc.
Burgener warm up w/ empty bar
3 HS holds, :10
5 strict dips
15 KTE

Cleans

135 x 5
185 x 1
195 x 1
205 x 1
215 x 1 (fail)
215 x 1
220 x 1
225 x 1
230 x 1
235 x 1 (fail)
235 x 1 (PR)
240 x 1 (fail)

Back Squats

185 x 20

Full ROM HSPU

3 x 2 negatives w/ :02 pauses at the middle & bottom

[Daniel Mays]

Great Clean PR Ryan. I have another number to shoot for. Good luck on training.

[Ryan Brown]

2/20/09

Planche/Front Lever

6x:

0:06 Tuck PL Hold
Rest 1:00
0:10 Tuck FL hold
Rest 1:00

After this, I attempted a max tuck FL hold and got 0:23

These progressions are starting to feel much better. Hopefully I can start mixing in some dynamic movement 2-3 weeks from now.

Long Metcon

All of this for time:

Start with:
Run 800m

Then:
5 Rounds:
100 Double Unders
30 Pull-ups
30 Push-ups

End with:
25 Burpees

32:17

High rep pull-up workouts at our rec center are awful for 2 reasons. There aren't any good pull-up bars (they all have these uncomfortable rubber grips on them), and I can't use chalk. With a good bar and some chalk, I bet I could go sub 30:00 on this one.