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Old 02-25-2009, 06:21 PM   #11
Sam Nutt
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BW 220

I. DROM, CFWUx2, Burgener WU (Clean-grip w/ PVC) x3

II. Handstand practice against wall
45s (PR), 33s
Had huge mental block about kicking up today for some reason. I kept getting into a freestanding position, hanging there for a couple seconds, then bailing. Once I did get up, though, good times. I think I can get that minute soon.

III. Front Squat x 5 x 3
90kg, 90, 90 (PR for 5RM)

IV. Metcon:
3 rounds
5 Power Cleans, 70kg
10 Burpee Pullups (Chest to Bar)
6:19.4 of suck. I've never done burpee pullups before, and was swinging wildly all over the place, plus hitting my head on the ceiling. I missed my very last clean, which was completely demoralizing. Definitely want to revisit this one and get it under 5.
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Old 02-26-2009, 08:16 PM   #12
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BW 220

I. DROM, CFWUx2

II. Tuck Front Lever
20s, 20s, 20s
Fewest sets so far to reach 60s. Getting a full front lever is going to take a while.

III. Split Jerk
7 sets of singles and doubles, all at 50kg. Only my third time doing this, so working on technique. For some reason I tend to jump forward, though I'm not sure why. Started to get better toward the end, but a lot of work to do to make this respectable.

http://www.youtube.com/watch?v=61HRqNPRe6w

IV. Metcon
Alternating Tabata
Rows (All at least 130m)
Ring Dips, no kip (8, 7, 7, 8, 6, 5)

Did this at 20s on, 40s off. Not as taxing as I would have liked, although my dips definitely tailed off the last 2 rounds.
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Old 02-27-2009, 06:44 PM   #13
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BW 221

Today was about technique. Light weights, good form.

I. DROM, Burgener WUx3 (PVC)

II. Cleans

Worked up to some singles at 60kg. Light enough that I could make sure I got full extension, verified on video. When it gets heavier I tend to cut the second pull short since I'm in a hurry to get under the bar. Also have a tendency for my left elbow to lag behind my right one for some reason. Must figure this out and correct.

III. Snatch Deadlifts

First time doing this other than at the seminar. Felt good enough, except for some pain in the hands. Wish my gym had a bar with knurling all the way to the collar. Only went up to 185# for a set of 3.

IV. Ring Dips

Decided I'm not riding the straps anymore on these. Makes it a lot more difficult. Only got a few sets of 3-5 before calling it quits. As much as the skin on my upper arms might disagree, I miss riding the straps already.
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Old 03-01-2009, 05:40 PM   #14
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I. DROM, CFWUx2, some double-under practice

II. Handstand practice against wall
46s, 50s (PR)
Wobbled like hell the last 10 seconds of the second hold. Really thought I was going to make a minute. Damn.

III. OHS x 5 x 3

60kg (fail, only one rep)
50kg + 10lbs (=120lbs) (PR)
50kg + 10lbs

Third set was easier than the second. I think I just got too greedy w/ 60kg, and it was too big a jump from the warmup set that preceded it. The 120# is not only a PR for 5 reps, but would have been for 1 as well had I not gotten that 60kg immediately prior. All this shows is that I'm a complete novice.

IV. Metcon
4 Minutes of Hell
2 pood KB overhead swings (21+14+8+6+4=53)
Pullups (16+6+4+3=29)

Absolute grip smoker. I'd have the lungs/strength to get more pullups, but all of sudden I'd involuntarily let go of the bar. I had way more than 21 swings in me the first round, but had been doing CF for so long that I'm conditioned to stop. I'm a moron. Great metcon, would try again.
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Old 03-01-2009, 06:36 PM   #15
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Quote:
Originally Posted by Sam Nutt View Post
All this shows is that I'm a complete novice.
Yea but us novices rock!! We progress the fastest
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Old 03-02-2009, 04:16 PM   #16
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Quote:
Originally Posted by Chris H Laing View Post
Yea but us novices rock!! We progress the fastest
Very true

Today:
BW 221.5

I. DROM, CFWUx2

II. Tuck Front Lever
30s, then 3 more holds untimed.

III. Press x 5 x 3
148, 148, 148(fail on 5th rep)
148 is a 7lb. PR. Might have to drop to 3 reps next time.

IV. Metcon
500m row
12 ring dips
12 KTE
250m row
9 ring dips
9 KTE
125m row
6 ring dips
6 KTE
8:03.

Liked this because it combined a strength of mine (rowing) with two major weaknesses. Went out in a 1:27 on the first 500, which was probably a little too fast, since it's only a few seconds off my PR.
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Old 03-04-2009, 05:20 PM   #17
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BW 222

I. DROM, Burgener x 3

II. Lots of assistance exercises (snatch balances of all varieties, scarecrow snatches, muscle snatches, some transition work) pretty much all with a 20kg barbell + 20-30 lbs. Receiving in a full squat is still very awkward. Don't like.

III. Back Squat x 5 x 3
225# across.

Felt much better than last week. Still getting used to high bar. Go up to 235 next week.

IV. Weighted Dead Hang Pullups x 5 x 3
35# across. Ugh.

Extra gravity day today. Maybe a metcon tomorrow, then taking the rest of the week off until Monday.
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140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
per aspera ad astra
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Old 03-09-2009, 05:24 PM   #18
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BW 219.5

I. DROM, CFWUx2

II. Handstand against wall
53s, 40s
Guh. Expecting a minute. Next time.

III. Front Squat x 5 x 3
198# (old PR), 208, 213
100kg next time. Video to come tomorrow.

IV. 4 x 400m sprint
Let's not worry about times and just say I'm a bad sprinter.
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140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
per aspera ad astra
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Old 03-10-2009, 05:20 PM   #19
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BW 220.5

I. DROM, CFWUx2

II. Tuck Front Lever Practice

III. Rack Jerk
Worked up to 3 sets of a 70kg single. Still fairly light, but form started to get iffy so I called it there.

IV. Metcon
5-4-3-2-1 of
315# Deadlift (no touch-and-go allowed)
155# Push Press
2 pood KB Snatch (each arm).

7:55. This got ugly fast, but I grew 12 new chest hairs as a direct result of doing this metcon.
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Goals:
140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
per aspera ad astra
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Old 03-10-2009, 09:10 PM   #20
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Video of yesterday's front squats:

http://www.youtube.com/watch?v=bM2lhdo8LFI

Criticism (constructive or otherwise) welcome.
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Goals:
140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
per aspera ad astra
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