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Old 06-26-2009, 07:11 PM   #191
Quint Fischer
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Re: Swatting Flies With A Wrecking Ball

Well, it happened. Anil and Jesse have convinced me to compete in an Oly competition down in Norfolk in late August. Jesse is already programming a Bulgarian cycle to get us ready. With my shift schedule, I'm not even sure if I can make it down there on a Sunday, but we'll see. Right now, my numbers are pretty pathetic (especially the snatch), but I figure this is a good way to build strength and hone technique. Just watching videos of Ivan Stoitsov, the Burgener clan, and meeting Greg Everett and Aimee Anaya back in January has really gotten me amped up for it. I will still be doing metcons here and there to maintain work capacity, but at this point I really need to focus on becoming more efficient in the Oly lifts.

So, earlier tonight I worked on my snatch yet again. Worked up to 95# and it was much better than last time. I know I can move way more weight than that, but it's still a matter of pressing under it and getting my head through at the bottom. Can't wait to improve these...


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Old 07-02-2009, 08:25 PM   #192
Quint Fischer
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Re: Swatting Flies With A Wrecking Ball

I've been lifting but I haven't been posting. Mainly because I'm lazy, but also because my snatch numbers are downright embarrassing. Jesse has developed a Bulgarian cycle for me, him, and Anil. Here's what I've done so far...

Monday - 06/29/09
Snatch: 85% x 1 x 4 - 85(f) / 85(f) / 85(f) / 85(f)
Clean & jerk: 85% x 1 x 4 - 160 / 160 / 160 / 160
Front squat: 85% x 2 x 3 - 190 / 190 / 190
10 GHD sit-up + 2 Russian twists - 3 sets - 5 / 10 / 10


Tuesday - 06/30/09
Power snatch: 80% x 2 x 3 - 95 / 95 / 95
Power clean & jerk: 80% x 1 + 2 x 3 - 155 / 155 / 155
Metcon:
21-15-9
Pull-ups (chest-to-bar)
KB Swings (44#)
Time: 3:33


Thursday - 07/02/09
Snatch: 85% x 1 x 4 - 85 / 85(f) / 85 / 85(f)
Clean & jerk: 85% x 1 x 4 - 165 / 165 / 165 / 165
Back squat: 85% x 2 x 3 - 235 / 235 / 235


The volume on these cycles really catches up with you. Only a few lifts a day and I'm already icing my knees. My jerk is ugly and my snatch is atrocious. Next week, Jesse will be putting in assistance exercises to work on all of our individual weaknesses. Trying to stay positive since failing on 85# is obscenely frustrating...


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Old 07-08-2009, 05:51 AM   #193
Quint Fischer
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Re: Swatting Flies With A Wrecking Ball

I missed a few days worth of workouts because it was my birthday, I got a serious hangover, and then immediately got the stomach flu for a few days. Nasty. Started back up on Monday...


Monday - 07/06/09
Snatch: 87% x 1 x 4 - 90 / 90(f) / 90 / 90(f)
Clean & jerk: 87% x 1 x 4 - 165 / 165 / 165 / 165
Snatch Balance: 4x3 - 75 / 95 / 95(f2) / 95
Front squat: 87% x 2 x 3 - 195 / 195 / 195


Tuesday - 07/07/09
Muscle Snatch: heavy single - worked up to 105#
Snatch Balance: 3x3 - 95 / 95(f2) / 95
Power snatch: 80% x 1 x 3 - 95 / 95 / 95
Snatch: 100% x 1 x 3 - 95 / 95(f) / 95
Clean & jerk: 80% x 1 x 5 - 155 / 155 / 155


Wednesday - 07/08/09
Snatch: 90% x 1 x 3 - 85 / 85(f) / 85(f)
Clean & jerk: 90% x 1 x 2 - 165 / 165 / 165 / 165
Back squat: 90% x 2 x 2 - 245 / 245 / 245


I worked out in the AM today and I didn't like it. Still tired right now. Definitely prefer mid-afternoon. Snatch is slowly improving. Assistance work will pay dividends.

Tomorrow is a rest day and then Friday I leave for the Games. No, I'm not competing, but I'm going to help Christy get through all the madness. Crazy excited right about now...

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Old 07-16-2009, 07:08 PM   #194
Quint Fischer
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Re: Swatting Flies With A Wrecking Ball

Got back from California on Tuesday and it was quite an experience. The Games site was unreal, the events were insane, and the competition was fierce. After all the mayhem finally ended and the dust settled, Christy finished in sixth place! So proud of her.

I could probably compose a short novella to summarize the entire weekend, but I won't. Let's just say Christy bought a sledgehammer on Friday night from a local hardware store so she could practice. That's dedication right there. There was definitely sweat and certainly tears... and thanks to a little warm-up running mishap, there was blood as well - some people just can't run and chew gum at the same time. Like I've been telling everyone, just to qualify for the Games is impressive enough. But just to make it through all eight events without quitting or completely breaking down, that's something else completely. Words would never do it justice.


As far as my training goes, I'm taking this week off to try and rehab my foot. I have plantar fasciitis and it totally sucks. So I'm trying to sort it out before I jump back into this Bulgarian cycle. Steve Low is trying to convince me to do 30 muscle-ups for time with him next week. As happy as I'd be finishing in sub-4 minutes, it would suck knowing he finished at least a minute before me.

Today was obviously a rest day but Anil peer pressured me into doing 30 burpees with our latest boot camp...

30 Burpees:
Time: 00:48

Lungs definitely felt this one. Alright, I'm off to the McCafe. And then I'm going to punch myself in the face for actually typing "McCafe."


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Old 07-17-2009, 01:15 AM   #195
Steven Low
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Re: Swatting Flies With A Wrecking Ball

If I do it you're definitely doing it.

Speaking of which I need to go do some metabolic work so I can definitely get under sub3 again.
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Old 07-21-2009, 06:48 PM   #196
Quint Fischer
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Re: Swatting Flies With A Wrecking Ball

Been taking time off to rehab my broke-a** foot i.e. eating copious amounts of crappy food, not stretching as often as I should, and being a complete and utter waste of a human being. The crappy food is pretty much in an attempt to put on some damn weight, but it's likely not working (I haven't weighed myself to check). Nevertheless, I finally got some lifts in today. No real set/rep structure - just did singles of snatches and a few clean and jerks. Finished up with some weighted ring dips. Hit a PR on the snatch, though, with 105#. Nothing to write home about, but I'll take it...


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Old 07-22-2009, 06:27 PM   #197
Quint Fischer
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Re: Swatting Flies With A Wrecking Ball

Got a good day of work in today...

Oly:
3 Snatch Push Press + 2 OHS x 3 - 95 / 105 / 115
3 Snatch Balance x 4 - 95 / 105 / 115(f) / 115(f2)
Hang Squat Snatch x 3 - 95 / 95(f) / 95(f)

Metcon:
3 Rounds:
100m Sprint (w/ 75# sandbag)
100m Sprint (w/ 50# sandbag)
100m Sprint
Rest 5-6 minutes between rounds

R1: 1:00
R2: 1:08
R3: 1:15

Finisher:
Strict Toes-To-Bar - 3x10


Felt pretty good about today. Hoping to work on my split jerks tomorrow, but another jerk coughStevenLowcough wants me to do 30 muscle-ups with him. I guess we'll see how things pan out...


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Old 07-24-2009, 06:36 PM   #198
Quint Fischer
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Re: Swatting Flies With A Wrecking Ball

I remember reading on the Games site somewhere that at one point Dave Leys hadn't taken a rest day in nine whole years. At first, that sounded insane, but I think he may have had the right idea. I took off just shy of two weeks and after two workouts, my body is a wreck. I am sore everywhere and feel relatively useless. Probably should've eased myself back into everything. My hip flexors, hamstrings, quads, back, shoulders, and neck are screaming right now. I did 10 chest-to-bar pull-ups today and it feels like I tore a bicep. This is really frustrating.

Today, I got a few triples of snatch balances in, trained our evening classes, and then went for a light mile run. Need to get back into form ASAP.


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Old 07-28-2009, 05:00 AM   #199
Veronica Davis
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Re: Swatting Flies With A Wrecking Ball

Quint... I miss you. I'm going to have to hobo my way to Primal to see you.
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Old 07-29-2009, 06:00 AM   #200
Quint Fischer
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Re: Swatting Flies With A Wrecking Ball

The foot isn't getting better and it's quite infuriating. Nevertheless, I got some overhead squats in yesterday...

OHS 7x1 - 115 / 125(f) / 125 / 130 / 135(f) / 135 / 140(pr) / 155(f)

My seventh set with 140# was new 1RM and it went up pretty easily. I really wanted to hit a bodyweight OHS, so I jumped up to 155. Didn't happen. I wouldn't worked up slower rather than making a 15# jump, but boot camp was starting and Jesse needed my squat rack. Next time...


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