Power Barn

Finishing the warm up week

lcookx — Fri, 09 Sep 2011 18:51:35 +0000

Front Squat 3×5 – 115#

Bench Press 3×5 – 135#

DL – 1×5 225#

DB Flat Bench 3×10 – 45#

Hanging Knee Raises 3×8

Tabata Rowing – 6 tabata intervals

Wake Up!

lcookx — Wed, 07 Sep 2011 01:35:12 +0000

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.

110716 Update

lcookx — Sun, 17 Jul 2011 11:43:01 +0000

Rest days on Weds. and Thurs.

Friday – 1×5 DL at 275#, 3×5 BP at 135#, Death by 10m (14 rounds)

Saturday – 3x800m run, complete rest in between (4:26, 4:17, 4:17), then Guts Poker Class.

Oh yeah, some conditioning, too ….

lcookx — Tue, 12 Jul 2011 16:20:21 +0000

At the track:

Saturday – 5x100m, 2x400m, 1×5 bleacher sprints

Monday – 4x400m

110711 – Back Squat, Press & Ring Rows

lcookx — Mon, 11 Jul 2011 22:19:36 +0000

Back Squat – 3 sets of 5 – 205#

3 RFT

2 press (105#)

2 ring rows

2 press

4 ring rows

2 press

6 ring rows

(that is all one round)

6:40

Sooooo, a bit of a break

lcookx — Sat, 02 Jul 2011 23:05:34 +0000

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

lcookx — Mon, 28 Feb 2011 00:55:26 +0000

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

lcookx — Thu, 24 Feb 2011 21:36:26 +0000

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!!!

110216 – Mid Week Prep and Taper

lcookx — Wed, 16 Feb 2011 23:15:07 +0000

It’s been going better than I thought at the gym this week

1) Tanner is back,

2) Eric is feeling better

3) My wrist seems to be doing okay (at least as well as expected)

I hit 115# and 120# on the snatch on Tuesday, that’s I’m planning for my first 2 attempts at the meet on Sunday

I hit 175# and 185# on the C&J, also my plan for my first 2 lifts.

My best lifts in training have been 58kg(128#) for the snatch and 87.5kg(192#) for the c&j – so I’m hoping for 58 and 88 at the meet.

Rest tomorrow, light snatch and c&j on Friday rest Saturday and compete Sunday.

110213 – One Week to Atlantic States Open

lcookx — Sun, 13 Feb 2011 13:57:22 +0000

Next Sunday is the Atlantic States Open in Lynn, MA. I was really looking forward to going, but my efforts have been fcked by fate.

A few weeks ago when I missed those 88kg cleans, I hurt my wrist – it appears now that I hurt it pretty bad. It is still nowhere close to better and when I try and extend it like I need to receive the bar, it hurts like hell and pulls my fingers out of position. I was making good progress, and was hopeful to hit maybe 60kg on the snatch and 90kg on the c&j at the meet.

I’m still going – I can snatch without too much pain – I am hoping that in the excitement of the meet I can tolerate the discomfort of the clean and jerk.

Further, any ideas I might have had of trying my luck in the Masters division of the CrossFit games are rapidly fading. There are too many movements that require good wrist health – we’ll see ….