Oly/Gymnastics Project – Month 1, Week 4, Day 3

27Jan12

Last workout at Potomac. Sadness.
See you all at Patriot.
—————–
Pre-WOD
redline system check – OK

5 rounds
3 35# push jerk
3 35# good mornings
3 strict biceps to ring ring dips

WOD
Power Clean Split Jerk
65(3-3-3)

Deadlift
65(5) – 95(5-5-5)

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Oly/Gymnastics Project – Month 1, Week 4, Day 2

26Jan12

Thought about taking up this space whining.
Decided against it.
—————-
Pre-WOD
redline system check. This did not go well. Knees were sore, for some reason.

4 rounds
3 35# power snatch. This felt heavy.
3 35# overhead squat. This felt heavier.
2 band assisted muscle ups. Started with just purple band, but this was not enough assistance. Added thin orange band on last 3 sets.

mobility

Bonus to this warmup – I started my work sets pretty pissed off.

WOD
Power Snatch
55(3-3-3) Serviceable.

Overhead squats
55(5-5-5) These sucked. Felt disproportionately heavy. Supersetted this after each round of Power Snatch.

Did 1 more round of 2 banded muscle-ups.

Will try again tomorrow.

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Oly/Gymnastics Project – Month 1, Week 4, Day 1

24Jan12

Work has been kicking my butt, so I wound up missing day 4 of last week.
Work is still kicking my butt, so I know that I will only be in the gym 3 days this week.
It’s a backoff week. Good opportunity to mix stuff up a bit to make sure I get all of the motions in.

————————–
Pre-WOD
redline (system check – glad I wasn’t on tap to do today’s WOD)

5 rounds
3 35# snatch balance
1 HSPU with 10# plates + ab mat / 1 kipping HSPU or super-slow negative

WOD
Press
35(5) – 55(5) – 55(5) – 55(5)

Push Press
35(5) – 55(3) – 55(3) – 55(3)

Above 2 moves supersetted as 5 press + 3 push press. Do not put down bar.

Front Squat
60(5) – 60(5) – 60(5)

Low Bar Back Squat
60(5) – 60(5) – 60(5)

Squats supersetted with enough time to re-rack the bar.

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Oly/Gymnastics Project – Month 1, Week 3, Day 3

19Jan12

Wish I could better predict how I would feel on a day-to-day basis.
Warmups are critical for evaluating where I am at and how much I should push it.
Because I can’t tell before walking in the gym at 0530.
Today was a good day.
———————–
Pre-WOD

Double Unders – did 30 in a row. Decided to stop while I was ahead.

5 rounds
3 35# good mornings
3 35# overhead squats
3 false-grip ring pullups – tits to bar (successful on the 1st 2 reps, 3rd rep generally low chest to bar)
Target for the false-grip ring pullups – ribs to bar. I have a ways to go.

WOD
Push Press
35(3) – 65(3) – 85(1-1-1-1)
Push presses felt very solid. No jerk. Almost felt like I could do doubles at 85# today.

Deadlift
85(5) – 125(5) – 140(5) – 160(3) – 175(3)
Happy with these. Felt as they were supposed to – heavy, but not impossible. Reps from 140+ dropped from top.

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Oly/Gymnastics Project – Month 1, Week 3, Day 2

17Jan12

Having a couple of “off” days in a row. Decided to ratchet back a bit from the plan in an attempt to not handicap my healing.
———————-
Pre-WOD
5 minutes of staring at the jump rope

WOD
3 rounds
3 35# snatch balance
10 reverse hypers
3 banded muscle-ups with 2 yellow bands.

mobility

WOD
Power Snatch
55(3) – 65(3-3-3-3-3)
Was scheduled to do 76.5 but decided to work on speed today.

Overhead Squat
55(5) – 65(5-5-5)
During the warmup set I realized there was no way I was going to hit the 75# working set today. Made sure the 65# sets were solid + full depth.
Supersetted this move with the Power Snatch

Almost 5 minute rests in between sets today.
2 more rounds 3 banded muscle-ups with 2 yellow bands during early rest periods before the metcon started.

Full Squat Snatch – 65(3).
Worked on speed under bar. The 2nd rep felt “perfect”. Really excited about that. Hoping I can replicate that at some point.

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Oly/Gymnastics Project – Month 1, Week 3, Day 1

16Jan12

Paleoites – Missing your Cap’n Crunch yet?

——————-
Pre-WOD
redline (Otherwise known as the “systems check”. This didn’t go so well)

5 rounds
6 pistols (various levels of assistance according to that second’s mood) – 1st 3 rounds / 5 air squats – 2nd 2 rounds
3 V-situps
1-2 handstand pushups w/ abmat – 3 rounds. Last 2 rounds 1 HSPU with 10# plates. 3 strict pullups – 2 rounds

WOD
Power Clean Push Jerk
35(3) – 65(3) – 85(1) – 105(f) – 105 (1-1-1) – 105 (f-f)
Was supposed to get 4 singles. Managed 3 solid ones. Considering how blah I felt this morning, was thrilled I could put this weight up at all.
On all fails, made the clean no problem. Issue with the jerk. Pressed out 2 of the 3 completed reps.

Back Squat
85(5) – 105(5) – 120 (5-5-5)
Shocked this weight felt solid. Especially since the warm-up reps felt so heavy. Suspecting it’s because I took more rest (ie – talked to Bob). Thanks Bob.

Ran out of time at 6:30. Just as well – needed to take lots of rest in between sets and didn’t have the energy to superset today.

Leftover things to do – 5 sets of reverse hypers. Will tack this on to another workout. May also tack on more HSPU depending on how much time things take over the next 3 days.

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Oly/Gymnastics Project – Month 1, Week 2, Day 4

13Jan12

- Thanks Lindsey H for the tip…

Awesome profile of one of my loudest cheerleaders during last year’s NoVa Open.

————————-
Pre-WOD
redline

5 rounds
3 split jerk – 2 rounds 12#, 3 rounds 35#
3 ring rows / 3 35# front squats
10 ghd situps

WOD
Press
35(3) – 50(3) – 55(3) – 62.5(8) Again – leaving stuff in the tank.

Front Squat
62.5(5) – 85(5) – 100(5) – 110(5-5-5)

So far – making my weights and not draining myself too badly.

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Oly/Gymnastics Project – Month 1, Week 2, Day 3

11Jan12

Got answers from the doc – cleared to go “1/2 speed” for the next 8 weeks.
I am interpreting this to mean to use Brian PCF’s guideline of minimum risk and not push myself right now.
So I’ve decided to leave reps in the tank or drop back in weight if I need to that day. And not running. Because I am always looking for excuses not to run.
Thankfully, I’ve felt pretty decent strength-wise the past couple of days.

If I see any improvements during this training cycle, I will be more than thrilled.
—————————-
Pre-WOD

redline

3 rounds
3 35# power clean
3 strict ring dips

WOD
Push Press
35(2) – 55(3) – 77.5 (2-2-2-2-2)
Thanks Christy 0530 for looking at my form to make sure I wasn’t push jerking these reps.

Deadlift
77.5(3) – 130(3) – 150(3) – 165(5)
Made it a point to leave reps “in the tank”.

4 rounds – 3 strict ring dips. Supersetted with deadlifts.
Concentrated on full range of motion (biceps on rings) + NO toe assist.
Ring dips felt better today than they have in a very long time.

End time: 6:19am.

Overall – a better day than anticipated. Doing the gymnastics stuff during warmup helps with time savings + equipment availability.
I anticipate this being an even trickier situation once we move to Patriot.

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Oly/Gymnastics Project – Month 1, Week 2, Day 2

10Jan12

Claiming “ignorance” until I get some answers from my doc

————-
Pre-WOD

5 minutes of half-hearted jump roping, including quality time “finding the perfect jump rope”

6 rounds
3 12# squat clean thrusters
2 band-assisted muscle ups (2 yellow bands)

WOD
Power Snatch
35(2) – 55(2) – 70 (2-2-2-2-2)

Overhead Squat
35(5) – 55(5) – 70 (5-5-5)

——————–
Notes: I did the gymnastics during the warmup and decided to superset the power snatch and overhead squat since they were about the same weight. Managed to finish at 6:15.

Because the gym is getting so crowded (and will be even more so with the move to Patriot) – I need to make sure I do the gymnastics during the warmup. It may be the only chance I get to finish the workouts early / on time.
Day 2 is the only workout I can superset since the weights are pretty close. The other days, not so much…. I will have to keep that in mind on days where I am running on a tight schedule.

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Oly/Gymnastics Project – Month 1, Week 2, Day 1

09Jan12

So…got a diagnosis. Yes, I am sick. Yes, it is a virus. No, I am not contagious (don’t drink out of my water bottle).
I have never been so happy to hear that I am sick AND I will (eventually) get better.

Note to self: down time + not feeling good + WebMD = head case. Stay away from WebMD.

Only issue now is whether the OLY portion of the Oly/Gymnastics project will need to be set aside.
Conversation with the doctor scheduled for today to see what I will and won’t be allowed to do and for how long.

In the meantime, I was feeling OK and figured I’d get some last licks in – just in case I get shut down for a bit.
—————-
Pre-WOD

5 rounds
5 press (2 rounds 12# / 3 rounds 35#)
5 8# med ball cleans (we were kicking it super-old-school this morning)
10 reverse hyperextensions

WOD
Back Squat
35(5) – 65(5) – 85(5) – 105(5) – 115 (5-5-5)
These felt solid.

Power Clean Push Jerk
85(2) – 95(2-2-2-2-2)
Really unstable / uncomfortable split jerking at a weight much higher than 85#.
Also found myself pressing out most of the 95# reps. Spent the later reps focusing on getting underneath the bar.
Not sure whether I should focus on split jerking OR continue upping the weight with push jerk. May be a moot point (see above) for the next couple of months.

3 sets 2 hspu negatives with 45# plates. I had 2 more sets on tap, but I ran out of time.

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