Early afternoon
Pullups 6, 8, 6, 6, 10
Deadlift 5 X 3
Load: 210, 260, 260, 280, 300
Power Clean and Jerk 5 X 3
Load: 140, 160, 160, 160, 160
Incline Weighted Situps 5 X 10
Load: 25
Back Squats 5 X 2 X 235
On the minute
Metcon
3 Rounds for Time:
20 DUs
20 Jumping Lunges
20 Box Jumps 18in
Round 1: 1:28
Round 2: 1:58
Round 3: 1:53
Total: 5:19
Workout comments: I felt extremely sluggish this morning, a combination of a restless night's sleep combined with soreness in upper and lower body. This should not be the case, since all I did yesterday was a light run with short sprinting sets. I'm going to try some supplements over the next few weeks to see if this can alleviate the soreness and aid recovery time. Being sore all the time takes away from the feeling of fitness you're supposed to get from exercise.
Showing posts with label Power clean and jerk. Show all posts
Showing posts with label Power clean and jerk. Show all posts
Friday, January 14, 2011
Monday, November 29, 2010
Strength, Short Run
Late afternoon
HSPUs 4 X max reps
10, 10, 8, 6
Strict pullups 4 X 10
*Supersets
Power clean and jerk 4 X 3
140, 150, 150, 160
Wood Chop 4 X 10
230
*Supersets
3 mile run
27:00
Workout comments: The HSPUs continue to improve. I'm shooting for a goal of 20 unbroken HSPUs by the end of the year. Maybe it's time to try one of those military push push workouts. Seemed to work pretty well for the pullups.
The power cleans were a little difficult, especially when tacking on the jerk. But not impossible. Amazing how fast olympic movements leave you feeling significantly less sore than power lifting movements.
HSPUs 4 X max reps
10, 10, 8, 6
Strict pullups 4 X 10
*Supersets
Power clean and jerk 4 X 3
140, 150, 150, 160
Wood Chop 4 X 10
230
*Supersets
3 mile run
27:00
Workout comments: The HSPUs continue to improve. I'm shooting for a goal of 20 unbroken HSPUs by the end of the year. Maybe it's time to try one of those military push push workouts. Seemed to work pretty well for the pullups.
The power cleans were a little difficult, especially when tacking on the jerk. But not impossible. Amazing how fast olympic movements leave you feeling significantly less sore than power lifting movements.
Friday, July 9, 2010
Two Strength Metcons
Running water never goes stale, so you got to just keep on flowing.
-Bruce Lee
Early afternoon
Foam roller work
50 double unders for time: 60 seconds
Every minute on the minute for 10 minutes:
5 Dumbbell Incline Bench Presses (100#)
2 Squats (165#-60% 1RM)
4 Pullups
Total weight moved: 12,100#
Death by Power Clean and Jerk (120#)
Start with 1 rep on the first minute, and add one additional rep for each minute thereafter, attempting to reach 14 total minutes.
Reached 10 successful rounds. Total weight moved: 6600#.
Total weight moved for the day: 18,700#
Workout comments: The ideal weight for the Power Clean and Jerk workout was 135#, but I scaled it down because I got cold feet. It was surprising how quickly things started progressing downhill. As soon as you start breaking things up into sets, it becomes very difficult to get back into a rhythm. Obviously a great way to practice for Grace.
I warmed up with some foam roller work prior to the workout and felt some heat and light discomfort after the workout in my left upper hamstring. Pretty sure this is just the broken down tissue I created, so nothing really to worry about. The foam roller feels great on the back muscles because it's almost relaxing to lay on it. But with my short arms, it becomes difficult to work the legs, because you are forced to support your own weight in order to get deep into the muscle tissue. Still pretty good overall. I'm still feeling pretty tight in the mornings, but stretching each night for 10-15 minutes is making a difference.
-Bruce Lee
Early afternoon
Foam roller work
50 double unders for time: 60 seconds
Every minute on the minute for 10 minutes:
5 Dumbbell Incline Bench Presses (100#)
2 Squats (165#-60% 1RM)
4 Pullups
Total weight moved: 12,100#
Death by Power Clean and Jerk (120#)
Start with 1 rep on the first minute, and add one additional rep for each minute thereafter, attempting to reach 14 total minutes.
Reached 10 successful rounds. Total weight moved: 6600#.
Total weight moved for the day: 18,700#
Workout comments: The ideal weight for the Power Clean and Jerk workout was 135#, but I scaled it down because I got cold feet. It was surprising how quickly things started progressing downhill. As soon as you start breaking things up into sets, it becomes very difficult to get back into a rhythm. Obviously a great way to practice for Grace.
I warmed up with some foam roller work prior to the workout and felt some heat and light discomfort after the workout in my left upper hamstring. Pretty sure this is just the broken down tissue I created, so nothing really to worry about. The foam roller feels great on the back muscles because it's almost relaxing to lay on it. But with my short arms, it becomes difficult to work the legs, because you are forced to support your own weight in order to get deep into the muscle tissue. Still pretty good overall. I'm still feeling pretty tight in the mornings, but stretching each night for 10-15 minutes is making a difference.
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