Collin's workout log. CA WOD, Crossfit, etc...

[Collin O'Neill]

Block/hang clean (mid-thigh) - 135lbs x 2 x 6; 1 min rest
Hang clean high pull - 145lbs x 3 x 4
Back squat - 275 x 3 x 3

A1. Ab wheel x 15; 20 sec rest
A2. Side bend x 12; 1 min rest

Toned down the back squat a little, I wanted to make sure I got proper full range of motion. The hang cleans and high pulls really kicked my ass!

Side bends were done with a 65lb dumbbell in each hand. No rest between wheel and bends.

[Collin O'Neill]

* Power snatch - 75% x 2 x 10; 1 min rest
* Jerk - 75% x 2 x 10; 1 min rest
* Jerk dip squat - 100% x 2 x 4

4 sets:
A1. GHR x 12
A2. GHB sit-up x 12; 2020


PS-105lbs
Jerk-Jerk 155lbs
JDS-205lbs

4 sets done as rx'd

[Collin O'Neill]

Tuesday 2/9:

* Snatch - Max
* Clean & jerk - Max
* Back squat - 90% x 1 x 5

S-135lbs
C&J-205lbs
BS-305lbs

The snatch and clean and jerk max numbers are similar to a month ago, but still a PR of sorts. My form was FAR better for each. Though I still have a way to go, gains like that make for a brighter outlook.

The squat was very doable at 305. While my other numbers seem to be stalling out a little, I have been consistently adding the the back squat. I think that reflects more on how poor my max was before I started training it more than anything else.

[James Bailey]

Colin, looks like you are coming along well. You are from the UK right? Where are you training? Why are all the weights in Lbs?

I am from Sussex originally, but was living in Edinburgh for a while training at the weightlifting club there. I'm now living in Basel, Switzerland.

I also got into weightlifting through Crossfit, good to see someone else that found the same. Will you be competing this year? I am looking into doing the London Open in Autumn.

[Collin O'Neill]

* Snatch - Max
* Clean & jerk - Max
* Front squat - 60% x 2 x 10; 1 min rest

3 sets:
A1. GHR x 15
A2. Double Unders x 10
A3. Dips x 10

Snatch-135lbs
Clean & Jerk-205
Front Squat-165 x 2 x 10

[Collin O'Neill]

Friday Feb. 12:

Jumped rope and shadow boxed for a half hour, worked up a good sweat.

Saturday Feb. 13:

Went to karate, had a good class. Wrapped it up with 20 min of full contact sparring that left me pretty sore and in a puddle of sweat after 20 min. Took a kick right to the sternum, I mean walked right into! Oh well, that is why I practice.

[Collin O'Neill]

Feeling pretty beat up and worthless today, but I will be away from weights for the next five days, so I wanted to do something.

Shoulder Press-max for day
Squat-max for day
Deadlift-max for day

SP-145lbs (tie for PR)
Squat-315 (25lbs off PR)
DL-385(tie for PR)

[Collin O'Neill]

Got back from a week in Phoenix last night. Had a good time, but it was five days of hard drinking and no exercise outside of hiking/walking.

I have been putting a new program together for myself, and didn't want to jump the gun on that, but REALLY had to get to the gym.

I put together a tabata with rowing, squats, pullups, pushups, and sit ups. I broke a good sweat, and got my heart beating. Felt good.

[Collin O'Neill]

Originally Posted by James Bailey

Colin, looks like you are coming along well. You are from the UK right? Where are you training? Why are all the weights in Lbs?

I am from Sussex originally, but was living in Edinburgh for a while training at the weightlifting club there. I'm now living in Basel, Switzerland.

I also got into weightlifting through Crossfit, good to see someone else that found the same. Will you be competing this year? I am looking into doing the London Open in Autumn.

Training in the USA James, Western NY to be exact. I probably have not changed my time/location in my profile, so it would be a hard thing for someone to know exactly!

As far as competition goes, I am not averse to the idea, it is just a matter of finding one and making it work in my schedule. That is easier said than done...

[Collin O'Neill]

Shoveled the driveway and the deck.

Starting a new program tomorrow, pretty much Gant's hybrid program.