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@Claw, the way to go faster on the rower is to slow down your strokes per minute and to pull more efficiently on each pull. If you watch how Rich Froning and Julie Foucher rowed at the Regionals you will see that they had perfect form, not going too far forward, not going too far back, getting the most out of each pull, and maintaining a reasonable SPM.

Tuesday June 3rd, 2014

Rest Day

Took two very leisurely one mile strolls.

Did some mobility work, some smashing, and held some planks and squat positions.

Posterior chain was complaining loudly after Monday's "Squat Day"

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JT....i have been working on your idea of slower stroke rate and lower damper setting on the rower...it does work....i try to keep it at around 19-20 stp and a damper setting of high 4 to low 5 and have been getting good results...

last nite

5 rounds

31 s/s bar squats @95 lbs
12 20 kgkb russian swings

10:35 walking today is proving to be interesting

3 minute elbow plank followed by 20 toes to wall

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[QUOTE=JT Kalnay;1233152]@Claw, the way to go faster on the rower is to slow down your strokes per minute and to pull more efficiently on each pull. If you watch how Rich Froning and Julie Foucher rowed at the Regionals you will see that they had perfect form, not going too far forward, not going too far back, getting the most out of each pull, and maintaining a reasonable SPM.[/QUOTE]

Tried to keep stroke count about 28, dipped to about 24 as I tired.

6/4 WOD
A. Skill Session: Pistols
B. Tabata Squats
16. Aimed for 19 but only held it two rounds, then 18's and 17's but second to last round was 16. Damn.
I think pistols will be my next goal.

+
"Annie"
50-40-30-20-10
Double Unders
Situps
7:33.
Double unders went pretty well, but sit ups are still slow. Neck and neck with BWood the whole time, just edged her at the finish.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14366625983/[/url]

Claw

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Wednesday June 4, 2014

Oly Practice with coach

Snatches to 75kg, (two missed attempts at 80kg, one was so close...)

C&J practice to 102kg, (have lost some of my jerk)

Drills

Lots of talking and strategizing for the 6/21 meet in Toronto.

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Thursday June 5, 2014

Oly drills

Farmer Carries.

Home projects.

Truly varied...

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6/6 Birthday WOD
Chris Chan, Dave Almeida, and me

AMRAP 20
5 TGU
250M run
25 2 KB deadlifts
250M run
52 KB swings (Russian)
250M run

2 rounds plus one TGU.
Used 1.5 pood kettlebell. First set of 52 swing went without a break!

Rest 5

2RFT
52 cal. row
41 double under’s
30 T2B
25 cleans (115#)
Cashout: one shot MacAllen
24:33
Get the rep scheme? Our ages! 52 (me), 41 (Almeida), 30 (T$, absent), 25 Chan. Thanks to everybody who joined us at 6 a.m. to knock this out! Had to skip the cashout since I was taking a deposition later in the day, but I’ll have it tonight for sure.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14359823875/[/url]

Claw

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Happy birthday, Claw!

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Happy Birthday Claw.

Friday June 6, 2014
(15 days until the Masters Pan Am Weightlifting comp in Toronto)

Rowed 1k in 4:08.
Thorough mobility warmup (squat mobility, shoulder mobility, back mobility, hip mobility)

Ten reps of oly skill drills (shifting weight deadlifts, opening fast, keeping it close)

snatch 40k, hit
c&j 40k, hit
snatch 40k, hit
c&j 40k, hit
snatch 45k, hit
c&j 45k, hit
snatch 50k, hit
c&j 50k, hit
snatch 55k, hit
c&j 55k, hit
snatch 60, hit
c&j 60k, miss (total lack of concentration):wtf:
c&j 60k, hit
snatch 65k, hit
c&j 65k, hit
snatch 70k, hit
c&j70k, hit
snatch 75k, miss
c&j 75k, hit
snatch 75k, hit (this is a good number for me)
snatch 80k, miss (not even close, had a real close one on Wednesday)
c&j, 80k, hit
snatch 80k, miss (but closer than first try)
c&j 85k, hit
c&j 90k, hit
c&j 95k, hit (this started to feel heavy)
c&j 100k, hit
c&j 105k, hit (this is a good number for me)
c&j 110k, missed the clean
c&j 110k, missed the clean, not even close
done

Note to self: chocolate milk and diet coke before a max effort snatch and c&j session in the heat followed by a bacon McDouble and more chocolate milk is a really bad idea....:Flush000:
:tmi:

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Saturday June 7, 2014

14 days to the Pan Am Oly meet in Toronto

squat, shoulder, hip mobility work

20 rounds of:

3 deadlifts with weights slowly creeping up from 135 to 295
1 snatch at 32#
3 jerks at 32#, was really trying to punch hard and feel like I was pressing against the weight to drive my body down as fast and as far as possible. I actually got that feeling a few times. :kicking0:

Swept out the barn (this counts as exercise b/c it's a big barn and it was really dirty)

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friday.....bad day all around....texted coach to know i was not coming to class....he said "why don't you just come in and pull the sled" i showed up still in a funk loaded the sled with a 45lb plate and headed out....after about 750 meters i still was not feeling any better so rather than turning left and heading back into the box i decided to do the 2,000 meter loop....got about half way around the loop and realized that while i had worked much of my frustrations out i had a long walk still ahead of me and perhaps this was not such a good idea....

saturday

20 minute amrap

500m row

then 3 rounds

5 pushups to med ball
10 ring row
15 squats

repeat

322 reps.....

sunday

first real mountain bike ride in 3 years....out for about 2 hours....shoulder is achey but not as bad as i was expecting.....boy have there ever been a ton of new trails added over the past 3 years....looking forward to doing more exploring in my own back yard this summer