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Todd Angel 01-30-2012 11:23 AM

OLY Bias Log
This log is being built to track my workouts as I bias my programming to improve my Olympic lifts. I am loosely following a Masters Oly cycle from Catalyst Athletics. I just finished a cycle of strength biased programming and am interested to see where this takes me. My current PR's are as follows (in pounds): Clean - 245, Snatch - 195, Jerk - 285, front Squat - 285.

Wk1, D1:
Snatch 145x3x2, 155x3x2
Front Squat 200x3x4

Was not able to do my snatch pulls 80%x5x3 due to time so I will have to get them in tonight.

today was the first workout in a bout a week. I just finished some traveling for my job and made the conscience decision to relax my workouts and eating for the week. Results: felt a bit sluggish this am and have some challenges pulling under the bar on my snatches at 155, I ended up just racking the load in the power position and continued to ride it down through the full overhead squat and that seemed to shore it up. My biggest challenge with this will be to not under recover with too much GPP during the non OLY lifting days..we shall see...

Todd Angel 01-31-2012 08:01 AM

Re: OLY Bias Log
So, in the spirit of getting better at the OLY lifts and knowing that the program I am follwing is a M/W/F schedule; I decided that Tues/Thurs will be spent practicing gymnastics. I will try to keep my workouts theraputic in nature and try and bring these skills up a bit aS well. Today we did:
15 Handstand push ups, 1 L-pullup, 13 HSPU, 3 LPU, 11 HSPU, 5 LPU, 9 HSPU, 7 LPU, 7 HSPU, 9 LPU, 5HSPU, 11 LPU, 3 HSPU, 13 HSPU, 1 HSPU,
15 LPU.

Felt good, good quality practice of the movements and I left feeling recharged not beat down as I have in the past.

Todd Angel 02-01-2012 07:37 AM

Re: OLY Bias Log
W1D2- Warmed up with the burgener warm up, did some leg swings and range of motion stuff, pressed for time so got right into the workout.

halting snatch deadlift+hang snatch @135x2x5 took about 1:30 between sets due to time

snatch deadlift @ 195X5x3

muscle snatch+snatch balance+overhead squat @95x5x3

Push press+Jerk@170x2x3

flet better paying attention to my split and it is getting deeper.

Todd Angel 02-02-2012 08:41 AM

Re: OLY Bias Log
Jail house WOD taken from the bodyweight workout resource on the CF main site message board.

20 burpees-25M walk
19 burpees-25M walk
18 burpees-25M walk
down to 1 burpee
took 20:14

Didn't think it would be too bad but went south on the round of 18. Either way, I'm feeling good and won't be torn down to OLY lift tomorrow.

Where is Scott Pugh?

Scott Pugh 02-02-2012 11:59 PM

Re: OLY Bias Log
Scott Pugh, the legend? He is here now and approved to post.

Todd Angel 02-03-2012 07:40 AM

Re: OLY Bias Log
so...Scott Pugh, with your approved self. Where are your workout posts? Hmmm. Anywhoo, today was W1D3 of the Oly program so did:
Clean and Jerk, 170 for 3+1 x2 sets, and then 185 for 3+1 x2 sets
Clean Pulls at 205 for 5 x 3 sets
High bar back squat 275 for 3 x 4 sets

Worked on the reset between standing up from the clean and transitioning to the jerk, and my split. Split did not feel as comfortable as it did on wed, need to drill a lot more on it. Last month did a lot of low bar back squat, so this felt a bit strange but the weight felt light so I may adjust pretty quickly. Right now I am fighting the urge to do some more conditioning work this evening....maybe a row and pushing the prowler...

Scott Pugh 02-04-2012 12:50 AM

Re: OLY Bias Log
Hmmm so Scott Pugh did 5 rounds for time of,
1 press at 135#
1 pull up 20#
1 press 135#
3 pull ups 15#
1 press 135#
5 pull ups 10#

13:36 slow in the transition and adding weight to the belt. High reps of weighted pull ups felt good. Strict press feels great on the bad shoulder, should increase press weight next time.

Scott Pugh 02-05-2012 10:45 AM

Re: OLY Bias Log
Where is Todd today?
Scott Pugh 12 min AMRAP
5 SDHP @ 115#
10 t2b
15 DU

7 + 10 rounds

Todd Angel 02-06-2012 07:43 AM

Re: OLY Bias Log
Working a 5/2 so took sat and sunday off to make it worse, slept in this am. So I will have to get after it this evening.

Scott, I'm liking some of your WOD design, is it you or your partner programming?

Scott Pugh 02-07-2012 01:18 AM

Re: OLY Bias Log
So Scott did some working out today a little hung over from Super Bowl. 2-2-2-2-2 squat clean.

Then 8 rounds for time 200m row and 10 v ups. 13 mins even.

Todd a secret Crossfit legend has programmed for me.

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