Kevin's Log

[Kevin Simons]

I've been following main page programming since September and, for the most part, have had great results. Before that, I never did anything even close to resembling a metcon. Since I started CF my GPP has improved dramatically, but my max efforts have taken a bit of a hit. Now that I feel like I have a pretty good grasp of the general programming, I'm going to see if I can personalize something to meet my own needs.

Goals for December 31, 2010:

-Destroy King Kong
-500lb Clean and Jerk plus Snatch total
-Sub 20min Linda at 125% Rx'd weights
-505# Deadlift
-315# Overhead Squat
-35 Rounds Cindy
-Sub 2:47 Grace at 155# with full Squat Clean and jerks
-Sub 2min Fran
-6:15 mile
-7:35 2k row

This is what I have been doing the past few weeks:

Day 1: Mary- 13 rounds minus 5 pistols

Day 2:
OHS-5x225, 5x230, 5x240
Press- 5x145, 5x155, 5x160
Deadlift- 405x5
Weighted Plank- 90lb x 1minute

Day 3: JT HSPU to AbMat- 5:52

Day 4:Rest

Day 5:Helen 500m Row Sub- 10:24

Day 6:
Snatch-195lb
Clean and Jerk- 255

Day 7: Filthy Fifty- 20:45

Day 8: Rest

Day 9: Linda percentages of 210lb, actual bodyweight 190- 18:52
A big goal this year is sub 20min at % of 250lbs.

Day 10: Rest (scheduled 5k run but got a deep puncture wound
on my foot. Decided to take it easy.)

Day 11:
1/2 Angie with 50lb Vest- 9:13
1/2 Angie without vest- 4:08

Day 12: Rest
Did do some tabata push-ups when I was bored. 133 in 6 intervals/3min.

Day 13: Jackie- 7:36
Weighted Pull-ups: 3x5 at 25#

Day 14:
OHS- 5x235, 5x240, 5x255
Press- 5x150, 160, 6x165
Band Deadlift- lightened method, average band- 525x5
Weighted Dips- 160x5
Plank- 125lb x 1min

Day 15: Dirty Dozen minus box jumps while foot heals- 12:16

Day 16:
5-4-3-2-1
387.5lb Deadlift
190lb Power clean and jerk
6:26

Day 17:Rest

Day 18:
Front Squats up to 265x3
left some in the tank for

155lb Grace with full Squat Clean and Jerks (from 2008 Games)
3:50

Day 19 (Today): JT 15-12-9 with 50 lb vest for first round- 8:34
Plank- 135# x 1minute

And this is what I'm tentatively planning for the rest of the month:

Day 20: 100m overhead lunge w/ 65#

Day 21:Rest

Day 22:
21-15-9
135#OHS
225# DL

Day 23: Turkish Get-ups and Plank

Day 24: Lumber Jack 20

Day 25: Rest

Day 26: Cindy with 185# Squat Clean and Jerk after each Round

Day 27:5k Row

Day 28: Fran w/ burpees

Day 29: Rest

Day 30:
3 Rounds:
800m run
21 Power Cleans @ 155#

Day 31:
3x5 Squat
3x5 Press
1x5 Deadlift

Day 32: 2009 Games Chipper

[Kevin Simons]

100m Lunge
70# overhead
3 burpees every time I had to set the weight down
7:23

I absolutely hate lunges. I spent about a third of my time in the 09 Games Chipper on them. They always make me super sore, so this time I spent some time with the foam roller and stretching, and then took a nice long ice bath.

I will probably do some upper body work or some light rowing this afternoon.

[Kevin Simons]

New PR on Squat Cleans this morning! 275lbs up from 260 a few weeks ago. Just missed 285 but I think I can get it next time. Couple weeks working on these and my deadlift and I'll give King Kong a shot. Man it feels good to be lifting some heavy weights again. Metcon this afternoon.

[Kevin Simons]

Here is a video of my clean PR:

http://www.youtube.com/watch?v=G535wqxAoQg

(WFS)

[Kevin Simons]

Yesterday afternoon I did a short metcon from last month's main page:

21-15-9
225lb Deadlift
135lb Overhead Squat

3:34 as rx'd... sort of. After watching the video I realized I needed a few more inches on every single rep of the squats. I'll do it again soon with proper form. Here is the video:

http://www.youtube.com/watch?v=9NEKufG9bNA (WFS)

[Kevin Simons]

This morning I did a short strength workout, just some shoulder presses, a real weakness of mine.

155x5
165x5
170x6
175x5

On 3/11 I worked up to 165x6 so I'm happy with this. I wasn't sure if I should go for the last set or not. I made it, but the bar speed was pretty slow. I'm going to limit myself to 180x5 next time. I seem to plateau when I push things too fast.

"The Bear" complex this afternoon. Already a little nervous for that one. I'll post a vid when I'm done.

[Kevin Simons]

Did the Bear Complex this afternoon. I was surprised how heavy the weights felt. This one looked a lot easier on paper.

-power clean
-front squat
-push press
-back squat
-good morning
Repeat 7 times and that is one set.

I did 4 sets with about 5 minutes rest in between.
-1st set 135lb, 1:45
-2nd set 150, 1:27
-3rd set 160, 1:45
-4th set 170, 2:06

Here is a video of the 4th set with 170. I was really hurting afterward.

http://www.youtube.com/watch?v=Hau_VDO-jLw (WFS)

I'll finish up with a little gymnastics work tonight and call it a day.

[Kevin Simons]

3/22/10

I did Cindy with a 205lb squat clean after every round.

Ended up with 18 rounds even.

I really didn't like this WOD very much. My low back really started to ache on the right side about halfway through and I didn't get much of the metcon component because of it. I think I should have gone lighter like the recent Khalipa/Spealer video or else just keep the two types of workouts separate. Good learning experience if nothing else though.

[Kevin Simons]

Snatch Practice

155, 175f, 175, 185, 195, 205 PR, 210f

Snatches felt pretty good. I was a little disappointed I didn't make the 210 but I'm sure I'll make it next time. Here is the video:

http://www.youtube.com/watch?v=bsvKYI6J4gc (WFS)

Overhead Squat
210x6
225x5
240x5
250x5
260x4 - missed the fifth rep

I am mad I missed that last rep since I made 255x5 pretty easy about a week ago. I am going to work on some heavy overhead holds this week. I think that helped when I did it a few weeks ago.

[Kevin Simons]

New PR on Deadlifts! 470! With my new squat clean PR earlier this week I think I am about ready to give King Kong a shot. I'm thinking April 1st its on!