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Old 07-13-2009, 12:40 PM   #1
Sam Nutt
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Default Body by Sam

It's been so long since I last lifted, I figured I'd just scrap my original training log and start over. Plus, I hated the title of my old log (this one's bad, too, but at least it's a different kind of bad). I'll be following the PM WODs, with some occasional KB work thrown in for fun. Weights in kg unless otherwise specified.

Here's to new beginnings:

I. BS - 75% x 4 x 5

105 x 4 x 3

Man, it felt good to squat again. I never thought I'd be saying that. The squats themselves felt surprisingly strong, but in between sets I had immediate soreness. Figured it was best to cap it at 3 sets for the first day back.

II. PP - 70% x 5 x 5

50 x 5 x 5

I have no idea what my max PP is. I really suck at any dynamic overhead movements. Presses are fine, but PP, jerks and snatches all blow. It's an obvious general weakness to work on. So I kept these light and concentrated on form: maintaining upright back, tempo change and driving head through.

III. Snatch pull - 90% (of snatch) x 5 x 5

50 x 5 x 5

Given the hamstring soreness from above, these were, um, interesting. I've got get straps. And maybe petition my gym for some Olympic bars.

IV. Weighted sit-ups - 3 x 10
Full, unanchored, with a 25# plate.

Not sure how to do these, but I just put a plate on my chest and felt the burn.
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per aspera ad astra
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Old 07-14-2009, 12:16 PM   #2
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T-t-t-today, Junior:

I. Snatch high-pull + muscle snatch - 70% (of MS) x 4 sets

50 x 4 sets

II. 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets

45 x 5 sets

Get the weight BACK.

III. Power jerk + jerk - 75% (of jerk) x 4 sets

60 x 4 sets

Should have gone heavier.


IV. Pullup/rowing metcon.

Rowing
Pullups
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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 07-14-2009, 07:07 PM   #3
Eric Peterson
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Good to see you back in the gym my friend. To the stars through b*kk*ke!
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"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
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Old 07-17-2009, 08:29 AM   #4
Sam Nutt
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Is that what "aspera" means?

Little KB metcon yesterday:

6 rounds for time of:
5L/5R 1.5 pood snatch (odd rounds) or 2 pood clean (even rounds)
5L/5R 1.5 pood push press
10 2 pood goblet squat
5L/5R 2 pood one-armed row
10 v-ups

Goblet squats are AWESOME.
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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 07-17-2009, 04:55 PM   #5
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4 rounds of static strength:

35s on, 25s off

Pull up hold
Goblet squat hold, 2 pood
Overhead walk, 2 pood
Superman hold
Plank
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140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
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