LDSs' CA WOD Log

[Liam Dougherty Springer]

Snatch Balance Heavy Single
95#x2, 105#x2, 115#x2, 125#x1, 130#x1, 135#(F) horrible fail wasn’t fast enough under the bar and I didn’t get locked out before I reached the bottom, the weight came down as I sprawled underneath. Really scary I am not going to do these heavy until I get a lot faster.

3 position snatch 60% floor knees mid thigh 3x3
80# The reception felt great on every rep.

Muscle snatch heavy single all singles
80#, 85#, 95#, 100#, 115#. Felt like I could have gone heavier but I was wanting to keep the pulls as clean and true to the positions as I could and felt like after this I might get messy on the third.

Met con

400m row
10 broad jumps
30sec rest

didn't keep time for the whole event but the rows were 1:15, 1:32, 1:23

[Liam Dougherty Springer]

03/07/09

Snatch (hs): 65x2, 85x2, 95x2, 105, 115, 125, 130, 135

C&J (hs): 135x3, 155x2, 175, 185(ugly), 185(good but a little forward on the jerk reception)

FS (hs): 95x5, 135x3, 165x2, 185, 195, 205, 215

Snatch Heavy Single: 135# felt fine balance alittle shaky so I called it

Clean and Jerk Heavy Single: 185# it was ugly the first time I did it so I attempted again it came off really well except a little to much wait on my front foot in the reception so I called it done

Front Squat Heavy Single: 215# started getting a little forward lean and my knees tried to come back on the way up but it was still quick and I called it because I am trying to get away from that forward lean in the front squat.

[Liam Dougherty Springer]

Been a minute since I have posted but I have my records so here it goes

03/09/09

BS 135#x3, 185x3, 205x3x2, 210x3x2, 215x3
Working back up to using my original 1RM’s from before the injury but if it continues to feel this good I’ll be there in no time.

Cl DL: 205x3x3

PP: 135x5, 140x5, 145x5, 150x5, 155x5
Really focused on the rack position need to work an a more efficient dip and drive

GHD sit with 2 Russian twists 10x2
Really need to work on spinal rotation mobility.



03/10/09
Muscle Sn (HS): 65#x5, 85x3, 95x3, 105x2, 110x1, 115x1, 120x1

2 position clean and 2 jerks: 135#x4 sets

Metcon: 55#KB DLHP 10 reps
15 Kipping pull ups
3 rounds: time: 3m10s

03/11/09
FS: barx8, 135x5, 165x3, 170x3x2, 175x3x2

Sn pull: 145x3x3
Felt great really getting the positions I think I will snatch this at least next max out day

Jerk(HS): 95x5, 135x3, 155x1, 165x1, 175x1, 180x1(ugly reception not locked out),180(much better but left arm has a hard time reaching extension)

Skipped Metcon.

[Liam Dougherty Springer]

03-13-09
2 position snatch 95#x3sets

OHS (hs): 95#x5, 115x3, 135x3, 155x1, 160x1, 165x1, 170x1, 175x1, 180x1(f)
Failed on the behind the back push press… I had never maxed on OHS next time I will work higher reps and do less sets up to my max hopefully I wont fatigue my sholders as much in the press and recovery as I can’t drop from over head at will in my gym.

Metcon
600m row
20 kipping pull ups
500m
15pu
400m
10pu
300m
5pu
Time: ~15m


03-14-09
Snatch (hs): 65#x5, 95x3, 115x2, 125x2, 130x1, 135x1, 140x1
Matched my PR so I stopped

C&J (hs):135x5, 155x2, 165x1, 175x1(m), 175x1, 180x1, 185x1(jerk felt shaky so I re-racked and jerked it again)
The miss at 175 was purely technique.

BS(hs) 135x5, 185x3, 205x3, 225x2, 245x1, 260x1(f)
Got greedy and I had a spotter so I made the big jump even though my legs were getting beat, I got stuck at the bottom and with a tiny help from the spotter I came out of it and the rest was cake still I think it is just finally working the kinks out do to the shift from LBBS

Did a hypertrophy circuit in order to gain a little in the places I need a little more strength

FS 135x10
V-upx10
RDL 135x10
GHD-sitx10
Snatch grip behind the neck press in the bottom position 45#
BS 135x10
V-upx10
RDL 135x10
GHD-sitx10
Snatch grip behind the neck press in the bottom position 45#
Knees 2 Elbows x10

Went to go pick up my grass fed Raw sheep and goats milk MMMMMMmmmmmmm!!!!!

[Liam Dougherty Springer]

03/16/09

BS: 87%x2x4 135x5, 225x2, 240x2x4
Fighting that tendency to shift the hips and knees back coming up but it is getting much better

Snatch DL: 118%x2x3 165x2x3
Felt great and the positions were more fluid than usual

PP: 84%x4x5 135x4, 155x4, 160x4, 165x4, 165x4, 165x4
Felt extremely heavy during the last set

Hanging leg raises: 10x1, 15x1, 15x1
Accidently forgot the last 5 in the first set
(oops)

Yoga for 1 hour

Had to ride my bike so much this day to get around and couldn’t help but do some plyo work when I filled in teaching a class so I was beat. Extra food and early to bed.

03/17/09
I am determined to ride my bike less if at all possible so I get a bunch of rides.

Took an hour nap after training a client then worked out.

2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets 91#

C&J: 79%x1x3 145x1x3
Shoulders sooooo sore!

My friend came to the gym and I gave him a work out he was doing a DL (hs) and I couldn’t help but pull a couple to see how it felt I pulled DL: 310x1, 315x1

Did a short metcon with him 5-4-3-2-1 95# thrusters pull ups and stair runs
iced shoulders.

03/18/09
Front squat - 70% x 3 155#+clamps, 75% x 2 170#, 70% x 3 155+2clamps, 80% x 2 190#, 70% x 3 160#, 85% x 1 190
Felt light got super deep and stayed upright.

Snatch pull - 105% (of snatch) x 2 x 3 150#

Rack jerk - heavy single 95x5, 135x3, 155x3, 170x2, 180x1(f), shoulders are throbbing, 180x1 felt good but back foot stayed on floor and my body came forward but it felt really solid (?)

Iced shoulders big time.

[Liam Dougherty Springer]

03/20/09
Snatch: 70%x1x3 100#x1x4 (couldn’t help but do one extra)

Snatch balance (hs): 115x5, 135x3, 145x2, 155x1, 166x1(f), OHS 166
I am just scared need to become more confident dropping under the bar

Metcon
250m row
8 pull ups
5 rounds

Didn’t keep track of time and after the second round decided to rest and concentrate on fast row times

47.8/ 8pu
48.5/ 5,2,1pu
Rest 3 min.
47.0/ 4,2,1,1pu
Rest 5min.
49.2/4,4pu
Rest 5min.
47.8/ 4,2,2

03/21/09
Snatch (hs): 65x5, 95x4,115x3(missed 2nd and 3rd), 115x1, 135x2, 140x1(m), 140x1

C&J (hs): 140x4, 160x3, 175x2, 185x1 (didn’t lock out), 185x1

FS (hs): 135x5, 185x3, 205x2, 215x1, 220x1
215 felt easy then 220 got really heavy and slowed but the form stayed tight

Good morning: 135x10, 115x10x2
Snatch grip behind the neck shoulder press in the bottom position.

Abs: 10s L-hold
5 v-ups
10 ghd-sit
20 sit ups (soles together)
2 rounds not for time

[Liam Dougherty Springer]

last night and today I have been extreemly beat. Eating big sleeping as much as I can and taking it easy. My throat was soar in the middle of the night last night I am thinking about finishing this strength cycle and takeing a week off.

[Liam Dougherty Springer]

after another sore throat I took an extra rest day and am only going to do yoga today, If I feel better tomorrow I may do the first work out in the last week of the strength cycle and then take another rest day the next day.... We'll see.

I am going to take it easy and have lots of extra rest hopefully accomplishing the strength cycle by the end of next week with extra yoga and no metcons.

Gregg Everett suggested I do at least one more strength cycle scaling the sets if needed before attempting a Bulgarian cycle. After examining the recent cycle more closely I am taking him up on that.

To be honest as it is becoming increasingly gorgeous outside I may stray away from the WOD and do my own programming incorporating what I have learned so I will continue to progress and work on my technical skill while allowing for some more outdoor activity as well. I am acting in hopes that this fall when I am planning to do the PM Mass gain program and then spend at least four months on Olympic lift specific training with the attention of a qualified coach I will be prepareing for the ability to be a competitive athlete in the sport of olympic lifting.

[Liam Dougherty Springer]

felt great after yoga and I got like 10 hours of sleep last night... I am definitely feeling better!

I decided to do some snatch drills with PVC and it felt great! I did some more with the bar and felt even better so I decided I would perform a not quite full on version of the first WOD in the last week

BS: 135#x4, 225x2, 245x2

Sn pull: 135x1, 155x1

PP: 135x3, 155x3x2

Hand stand progressions:
3 press to Hand stand last one stuck for 3 seconds

then I did three handstands for about 15-20s each using the wall to balance when necessary on the last one I finished with a full 10s free stand I have been shooting for that!

Hanging L-ups 10x2
GHD Hip ext. 10x2

Rolled out and stretched then hot sauna and cold shower I feel pretty good but we'll see how it goes tonight.

Dr. G if you are checking I am sticking to just yoga tomorrow and maybe drills or something else non-weighted. Today I am just playing with the way I feel and trying to learn what’s going on with me/ what I can handle as I have never experienced a break down at this level.

I can't help but wonder if I have developed allergies it is the season and I have heard they can be this bad.

[Garrett Smith]

Sounds good to me.

Allergies can be a sign of overtaxing the adrenals in some folks, so it could very well fit your picture.