Wake Up! September 7, 2011

My training has kind of been in the doldrums since last March.  However, my wrist is feeling much better now (not 100% but certainly usable) so I’m back!! WOOOOHOOOO!!

My strength is definitely off a bit (let’s not even talk about technique) and my conditioning is off even more!  Yow ….

So, I think Justin Lascek’s S&CP should work pretty well with 3 days of conditioning.  The only change I’m going to make to this is to do back squats one day and front squats the other, instead of back squats 2 days a week.  The main problem I’ve had with most of these strength programs is the 2xweek back squats – so we’ll see how this works.

Today:

Power Clean (3 sets x 5 reps) – 115#

Press (5×3) – 115#

Back Squat (3×5) 155#

Honest Push Ups – 3×10

Dead Hang Pull Ups – 3×6

3 rounds of 0:20/0:10 – battling ropes & air squats (so 3:00 work overall)

The clean and press weight were harder than I thought, the back squat just right.  All the weights will be going  up fast enough on this program, so I’d like to start light – especially on the squat.

Sooooo, a bit of a break July 2, 2011

Well, I wrecked my wrist pretty bad on 3/6 – it is still no where near good enough to do front squats/cleans or even push ups.  I manged to suck it up until about mid-April and trained around it.  But it was not really getting any better, I got pissed off and stopped doing just about everything.

It’s still not better, but it is getting better – I have resolved myself to the fact that it could take up to a year.  In the meantime, I need to get my old, fat ass moving some more.

Thurs. 6/30 – 3RFT 50 lateral hurdle hops, 50 wall ball (20#) – 14:46

Fri., 7/1 – 11 DL/2oom sprint, 9 DL/200m sprint …. 3 DL/200m sprint, 1 DL/400m sprint – 11:40(ish)

Sat., 7/2 – 10 x 100m sprints on the minute

Not a bad start.  I’ve got a plan for lifting and conditioning that is flexible – my conditioning sucks at the moment, so I will be heavy on that for a bit.

This Week’s Training February 28, 2011

So, not a bad week after the Oly competition.  I’m starting to throw in a bit more conditioning.  I’d like to drop a little weight, and I think I might give the CrossFit Masters qualifiers a shot – they start in mid-March and run through the end of April.

Monday – worked up to a set of 5 DLs at 285#, nothing crazy, then followed up with Tabata Double Unders and Sit Ups

Tuesday – 10 rounds for time of 5 clapping push ups, 10 walking lunges, 5 hang power cleans (95#)

Weds – rest day

Thurs – worked up to 3×225 high bar back squat then 21-15-9 kb swing (53#), HSPU and Pull Ups

Fri – 5 rounds for time 250m row, 15 DB thrusters (45# DBs) – this was a real suck fest

Sat – rest day

Sunday – at Gary Vs, heaving snatch balance 3×3 at 60kg, snatch 3×3 at 50kg, front squat 5×3 at 185#, rack jerks 5×3 at 80kg.

That’s a pretty good week.  I’ll probably take a rest day tomorrow.

Atlantic States Results February 24, 2011

Well, it was a good day for me at my first USAW meet.  I went 6-for-6.  My lifts, for the record, Snatch – 52/55/60(pr) C&J – 80/85/90(pr).  The judges were a tad lenient on my last lift.  The jerk was a little wobbly and could easily have been considered “bad”.  I think the fact that this was my first meet and I was not really in contention for any of the top spots helped.

My total of 150kg put me in 9th place out of 12 lifters in the combined weight classes of 85, 94, 105 and 105+.  The final rankings are all done using the Sinclair formula.

While I am overall pretty happy, it kind of sucks to go 6-for-6 and finish in 9th place.  Oh well, gotta start somewhere!!!