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@Cliff, "heavy gravity day", good one, works for both lifting and rock climbing.

Friday January 9, 2015

23-25 in snatch practice at weights up to 175#.
Pretty good session.
Was in a better mental place today.

Making my coaching debut tomorrow in Pittsburgh!

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Way to WOD Guys!!

[B]WU:[/B]
10 leg swings, each leg, both directions
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
30 Overhead Squats (95, 65#)
30 TTB
20 Power Snatches
20 TTB
10 Squat Snatches
10 TTB

Rx,
19:36

[I]The OHS were the toughest part IMHO! I was able to get 18 straight then broke up the remaining 12 into 2 subsets. My shoulders were killing me for the 30 TTBs. I got the 1st round done in ~8+ min. When I got to the Squat Snatches, I felt like I was going to meet Pukie. :puke0000: But I slogged through. I tried to focus on form (Arms straight till the hip pop!) I got the slowest time on th board, but at least I kept it under 20 min![/I]

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Bill, I have done only one group WOD in three months. It involved burpees---I don't miss them! Next week is a deload week- I may do a group WOD.

DL day: 5X315,3X345, 1X385(3R)
5X10 GHD sUP-BackExt.
Out of time and had to leave before I finished what was planned.:shrug:

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Saturday Jan 10, 2015

Helped out Rubber City Weightlifting teammates at the Pittsburgh Open.
Witnessed teammates hit lots of PRs, an Olympian, one person qualifying for the Pan Am Games, and one person qualifying for the World Championships. Didn't get home until after midnight, after being at the front door of the gym in Pittsburgh at 6:45 am. So, today will be a rest and watch football kind of day, maybe some stretching.

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great work as usual all

friday

3 rounds max 7 minutes each workout

30supine row
30 bamboo bench...16 kg kb red bands
completly messed up both of the above movements...ended up doing 70 ish bench press

2 rounds

30 ring rows
30 incline push up

1 round

60 20lb wall ball
60 cal row (made 53 cals)

saturday

max height box jump w/saftey squat bar....24"

back squat 5-5-rm

220-255-285 (7reps)

speed pulls 6 x 1 185lbs

reverse hyper 12-12-12 50-90-90 lbs

hip bridege 10-10-10 135lbs

3 rounds

30 sec banded belt walk w/blue band around neck
30 sec banded belt squat good mornings

1 min rest........these about killed me....

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Monday January 12, 2015

C&J Practice at CTown, a volume day

mobility

5@50%
5@60%
5@70%
5@80%
5@90% (went four for five)

This type of volume day messes with your mind b/c you start missing at 90% of your 1RM, which is a weight you easily hit during warmups at a meet. But at a meet you go 2@50%, 2@60%, 1@70%, 1@80%, 1@90% then go out and lift 1@94%, 1@98%, 1@101%. So I have to keep reminding myself that a miss at 205# during practice today doesn't mean I'm going to miss 205# in a meet. It just means the 5x185 took a lot out of me...

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Shoulder press day
5X135,3X155,1X175

5X10 2 pd KB swings

5X10 SP w. 65 w. chains (for speed).

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Great stuff Guys!

[B]WU:[/B]
400 m run
100+ SUs
10 leg swings, each leg, both directions
10 Air Squats
30 sec fingertip plank
10 Push Ups
10 Bar Taps
5 Pull Ups
10 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]
3 RFT:
50m row
450 SUs
50 Walking Lunges

20:16

[I]I whizzed through the 1st round, THEN I saw it was 50 CALORIES NOT Meters!! :ranting2: Oh Well...:shrug:[/I]

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what an amazing game last nite eh JT ?

last nite


Multi Grip Bench: 5-5-RM (5 or more) 140-155-175 (7)
add 5# from Dec. 15th 2014

Ext. Rot. Band Pulls: 3x20/s

Reverese Band JM Press: 10-10-10 (MM) 95-105-105

DB Tri kickback.: 10-10-10 15-20-25

Chest Supported MAG Grip Rows: 10-10-10 (N) 90-115-125

Single Arm DB Rows: 3x20/s 25lb
*rotate palm forward at the top

45 Degree Plate Front Raise: 3x20 15lb plate

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@Bill, yeah 50 calories is kinda sorta different than 50 meters...

Yes it was an incredible game last night. Who would have thought Ohio State could win the Big Ten title game, beat #1 Alabama, and beat #2 Oregon in three consecutive games, with their third string QB starting his only 3 college football games ever. You can't make up stuff like that.

Tuesday January 13, 2015

I haven't been walking or squatting enough. The walking is good for, well, being able to walk around do things. The squatting is probably the #1 exercise for overall strength, and I've felt my overall strength waning lately. A look at the training logs showed not enough squatting, and not nearly enough heavy squatting. So....

Walked 1.3 miles on the treadmill at 2mph raising the incline every .1 mile.

Then, while staying in constant motion, alternated back squats and one arm dumbbell presses.

5x95# bs
10 on each side db press at 10#
5x95# bs
10 on each side db press at 15#
5x95# bs
10 on each side db press at 20#
5x95# bs
10 on each side db press at 25#
5x95# bs
10 on each side db press at 30#
5x95# bs
10 on each side db press at 35#
5x95# bs
10 on each side db press at 40#
5x95# bs
5 on each side db press at 45#
5x95# bs
5 on each side db press at 50#

After about 5 sets the back squats finally started to feel okay. Yep, it's time to get back on the back squat horse!