Today was day #1 of the new phase "Road to Nationals." I am not sure if I was still sore from my Saturday session but my body is still sore and will be for the next 8 weeks. Today started with some snatch dubs at 80% with some Box jump fun to top it all off. I would have to say I forgot how fun/hard box jumps are. It has been a while since I have done a non loaded explosive exercise such as a box jump. Moving my body Vs. Moving an external load was a much different shock to my body. I would have to say that I am going to be sore tomorrow and I am very excited about that.
Training Today:
Snatch 6x2 @ 80% 102k
Box Jump 6x3 @ 42"
Hanging Leg raises 3x10
Snatch felt great today, had a great pull and focused on getting my shoulders back behind the bar for the pull. I was able to go 12 for 12 with the lifts today and everyday that I can go without a miss is a win in my book. Box jumps felt great I do believe that next time I will be able to jump to a higher box.
Another day of training down and one step closer to the goal!
Showing posts with label Crossfit. Show all posts
Showing posts with label Crossfit. Show all posts
Monday, March 25, 2013
Saturday, March 23, 2013
Stress Reliever
Sometimes there nothing that can help relieve than a great training session. Today was one of those days. This week was long, stressful, and tiring but I knew that today was going to be a deciding factor into how my next 8 weeks was going to stack up. The training session consisted of solitude with a little bar slamming mixed in. There really is nothing that compares to the feeling of snatching and Slamming the bar to the ground to help decrease stress levels.
Today was a lighter training session.
Training:
Snatch 5x1 @80%
Clean and Jerk 5x1 @80%
Back Squat - Heavy Triple
Snatch
5x1 100k
Clean Jerk
5x1 125k
Back squat x3
120x3 Warm Up
160x3
170x3
180x3
Overall the training day felt awesome and was well needed. Having missed two days of training this week I was in need of a good session. Weights felt light, Bottom position felt great, Jerk felt spot on today, and back squat felt somewhat easy.
Today was a lighter training session.
Training:
Snatch 5x1 @80%
Clean and Jerk 5x1 @80%
Back Squat - Heavy Triple
Snatch
5x1 100k
Clean Jerk
5x1 125k
Back squat x3
120x3 Warm Up
160x3
170x3
180x3
Overall the training day felt awesome and was well needed. Having missed two days of training this week I was in need of a good session. Weights felt light, Bottom position felt great, Jerk felt spot on today, and back squat felt somewhat easy.
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| Solitude is key sometimes |
Monday, March 18, 2013
Unload/ Snatch Today
This week is going to be a transition week for myself and the other lifter at Bluegrass Barbell. Coming off the "High" of competition you are always eager to get into the gym and hit that next PR! Well that is where a good coach comes in. Coach Ben Carter does a good job at reeling us all back in and allowing adaptation to occur. With the constant "Push Push Push" of Weightlifting there needs to be a time for that stimulus to turn into success. Unloading weeks will allow the body to "Super-compensate" to the stress that is placed upon it. This is where the General Adaptation Syndrome (GAS) coming to place. With any high level of training the body will adapt to the stress placed upon it. There will be a point where the body starts to be negatively impacted by this stress. When this happens there needs to be a point in training where the body must rest and allow adaptation to occur.
Last week and this week are both two types of deload weeks. Last week was a short taper week to allow my body to feel weight but focus on moving weight with higher velocity. This week is a back off week with Load, the volume is moderately high but with a focus on the quality of each movement.
Training today:
Snatch 6x3 @70%
6x3 @ 92k
Today was a fantastic day of training. Managed to get by without missing a rep today, which is very exciting for me! I have been struggling with the placement of the snatch, the movement off the floor and how my body is interacting with the bar. I was able to manage my bar path, sweeping the bar in tight to the body and finishing my pulls with each rep.
Snatch Pulls 6x3 @85%
6x3 @ 110k
Pulls felt great today, weight in the heel and mid foot coming off the floor, Lats tight, and a clean brush at the hip for the 2nd pull.
Each day is a day that can be chalked up as a learning experience in the race of life. I look at each day as a chance to get better and impact myself and the other lifters around me.
Last week and this week are both two types of deload weeks. Last week was a short taper week to allow my body to feel weight but focus on moving weight with higher velocity. This week is a back off week with Load, the volume is moderately high but with a focus on the quality of each movement.
Training today:
Snatch 6x3 @70%
6x3 @ 92k
Today was a fantastic day of training. Managed to get by without missing a rep today, which is very exciting for me! I have been struggling with the placement of the snatch, the movement off the floor and how my body is interacting with the bar. I was able to manage my bar path, sweeping the bar in tight to the body and finishing my pulls with each rep.
Snatch Pulls 6x3 @85%
6x3 @ 110k
Pulls felt great today, weight in the heel and mid foot coming off the floor, Lats tight, and a clean brush at the hip for the 2nd pull.
Each day is a day that can be chalked up as a learning experience in the race of life. I look at each day as a chance to get better and impact myself and the other lifters around me.
Monday, February 25, 2013
Week 2 Day 1: Snatch Work
Coming off a great week of training last week I was hoping for a great day of Snatches. I have been struggling to connect my snatch. Pulling too early, Cutting the pull off, Looping the bar, Over pulling, and Being soft in the hole. You name it i have done it. I am focusing on staying back on my heels, allowing the bar to flow up my hip and creating momentum that will allow the bar to fly past my head.
Training is a day to day process, some days are great, some days are awful. As long as I can keep my head up, My shoes on, Knees sleeves full a sweat, and hand chalked I will be on my way to my goals.
Training Today:
Snatch Pull + Snatch 6x1+1
Bar work
50 2x1+1
70 2x1+1
80 x1+1
90 x1+1
100 x1+1 Miss Behind
100 x1+1 Miss In front
Could not find my rhythm at 100k today
105 x1+1
110 x1+1
110 x1+1
115 x1+1
Hang Snatch - Below Knee
3x2
95 k 3x2
All Solid
Everyday is a challenge when things are not going great!
Bluegrass Barbell Big week
Training is a day to day process, some days are great, some days are awful. As long as I can keep my head up, My shoes on, Knees sleeves full a sweat, and hand chalked I will be on my way to my goals.
Training Today:
Snatch Pull + Snatch 6x1+1
Bar work
50 2x1+1
70 2x1+1
80 x1+1
90 x1+1
100 x1+1 Miss Behind
100 x1+1 Miss In front
Could not find my rhythm at 100k today
105 x1+1
110 x1+1
110 x1+1
115 x1+1
Hang Snatch - Below Knee
3x2
95 k 3x2
All Solid
Everyday is a challenge when things are not going great!
Bluegrass Barbell Big week
Saturday, February 23, 2013
170kg Clean PR/ Birthday Lift: Great Week of Training
Today makes the day that I finally met a goal! I can now officially mark of my list: Clean 170kg. Today is also the day that I turn 27. It has been a great birthday. Wife made me a fantastic breakfast, Trained for 2.5 Hours, Hit a PR, and now going to be around friends and family to celebrate.
Training today consisted of Clean and Jerk (Jerk was taken out due to shoulders being a little upset).
Clean and Jerk:
Bar x10
50k x1
70 x1
90 x1
100x1
110 x1
120 x1 (Shoulders started to act up)
120 x1 Moved Faster under the jerk
130 x1 Hit the jerk decided
Clean Max
140 x1
150 x1
160 x1
167 x1 (PR 2k)
170 x1 (PR 5K)
Back Squat 3x3
165 x3
170 2x3
It was a long training session but full of PR's. A few of my Teammates hit a few PR's or at the least had a great lift as well. Dan Worked on moving under the bar faster, and saw some marked improvements in that. Coach Ben is tapering for the Arnold Classic next weekend. Chad blew up 250kg Box Squat today! (Wish I could Squat like Chad). All in all it was a great week of training and a fantastic training session today to top it all off.
Training today consisted of Clean and Jerk (Jerk was taken out due to shoulders being a little upset).
Clean and Jerk:
Bar x10
50k x1
70 x1
90 x1
100x1
110 x1
120 x1 (Shoulders started to act up)
120 x1 Moved Faster under the jerk
130 x1 Hit the jerk decided
Clean Max
140 x1
150 x1
160 x1
167 x1 (PR 2k)
170 x1 (PR 5K)
Back Squat 3x3
165 x3
170 2x3
It was a long training session but full of PR's. A few of my Teammates hit a few PR's or at the least had a great lift as well. Dan Worked on moving under the bar faster, and saw some marked improvements in that. Coach Ben is tapering for the Arnold Classic next weekend. Chad blew up 250kg Box Squat today! (Wish I could Squat like Chad). All in all it was a great week of training and a fantastic training session today to top it all off.
Thursday, February 21, 2013
Bluegrass Team Lift
Bluegrass barbell team lift #1! great training session tonight. It is always a great lifting session when success is in the air. Like I said . Great things will be happening this year. Day 3 of the new program was a great lift. Cleans from the hang and power cleans from the floor.I finally got my new knee sleeves in! very excited that m Tommy Kono Knee Sleeves came in and got to test the waters today with them. If you are a serious lifters i now know why every lifter should have some. It was heaven surrounding my knees during the lift.
Cleans - hang below knee 6x1
Bar work to begin.
50 4x1
70 3x1
80 x1
90x1
100 x1
110 x1
120x1
130x1
135 x1
140 x1
145 x1
150 x1
Power Clean - Floor 3x2
124 3x2
Below are some videos from the training session. 140/145/150 clean.
Cleans - hang below knee 6x1
Bar work to begin.
50 4x1
70 3x1
80 x1
90x1
100 x1
110 x1
120x1
130x1
135 x1
140 x1
145 x1
150 x1
Power Clean - Floor 3x2
124 3x2
Below are some videos from the training session. 140/145/150 clean.
Monday, February 18, 2013
The beginning- New Program form Coach Carter!
Today marks the beginning of a new phase. Got my program from Coach Ben Carter! Today was a huge training session and I am feeling it! Warm up consisted of some 4" PVC pipe Rolling/ Hip Mobility/ T-Spine Mobility/ Ankle mobility. Grabbed a bar and became one with my bar!
2 Snatch Pull + Snatch
Warm up
50/ 70/80 x 2+1
6x2+1
90 2+1 Solid
95 2+1
100 2+1 Miss in front Rushed the Pull
100 2+1 perfect Stayed on the Heels
105 2+1
110 2+1 Shaky in the hole.
3x3 Hang Snatch Below Knee
89k 3x3
First 2 were perfect each set hand a hard time stabilizing the 3rd snatch each set.
May have to do with a lack of conditioning.
Front Squat
3x3 150k
This squat session today felt very heavy! Hit all three sets but my legs felt as if i ran a marathon.
Jerk Front Dip Drives
3x3 165
I though that squat felt heavy but 165 felt like 195 today. Struggled through the jerk drives. Tried to stay back on my heels and tight down and back up.
Tomorrow will be a lighter day and looking forward to it.
2 Snatch Pull + Snatch
Warm up
50/ 70/80 x 2+1
6x2+1
90 2+1 Solid
95 2+1
100 2+1 Miss in front Rushed the Pull
100 2+1 perfect Stayed on the Heels
105 2+1
110 2+1 Shaky in the hole.
3x3 Hang Snatch Below Knee
89k 3x3
First 2 were perfect each set hand a hard time stabilizing the 3rd snatch each set.
May have to do with a lack of conditioning.
Front Squat
3x3 150k
This squat session today felt very heavy! Hit all three sets but my legs felt as if i ran a marathon.
Jerk Front Dip Drives
3x3 165
I though that squat felt heavy but 165 felt like 195 today. Struggled through the jerk drives. Tried to stay back on my heels and tight down and back up.
Friday, February 15, 2013
Snatch Pulls!
This has been a very intense week for training. A lot of attempts at 90-95% on both lifts. My shoulders are in shambles as of today. What makes this sport amazing in my eyes is there is always a way to get training in. I have been struggling with maintaining my shoulders healthy for many years. It has been a problem when I have high volumes of overhead stability. The issue with that is; I need to perfect my jerk that is the limiting factor in my competitions but cant work in it as much with pain. I can only train through so much pain before it really gets to me. With that being said I was able to get Pulls in. I am able to get almost the same benefits out of pulls as I do the true lifts.
Snatch Pulls:
2x4 50/70
2x3 80/90
3x2 100/110/110
5x1 120
5x1 125
5x1 130
My goal was to stay in the upper range of my snatch. I wanted to get the majority of my pulls in at 90-100% of my old Snatch 1RM. I was feeling great moving the bar. I was really focusing on trying to keep my chest over the bar, keeping my feet flat as the bar transitioned to my hips. From that position extending the hips and getting as tall as possible. I had a few reps at 120 that felt as if i had a superman pull (Jon North Term). Really trying to load the hips as the bar transitions into the 2nd pull to forcefully move it vertically. I have been missing a lot of my lifts in front which is telling me that I need to finish my pulls and not be in such a rush to get under the bar. Making strides everyday in training. Long road ahead of me, I plan o being in this iron game for many years to come and I can only get better from here.
Shout out to a fellow team member Chase McDaniel who hit a Clean and Jerk PR! Link Below
Chase Clean and Jerk PR 110k
Snatch Pulls:
2x4 50/70
2x3 80/90
3x2 100/110/110
5x1 120
5x1 125
5x1 130
My goal was to stay in the upper range of my snatch. I wanted to get the majority of my pulls in at 90-100% of my old Snatch 1RM. I was feeling great moving the bar. I was really focusing on trying to keep my chest over the bar, keeping my feet flat as the bar transitioned to my hips. From that position extending the hips and getting as tall as possible. I had a few reps at 120 that felt as if i had a superman pull (Jon North Term). Really trying to load the hips as the bar transitions into the 2nd pull to forcefully move it vertically. I have been missing a lot of my lifts in front which is telling me that I need to finish my pulls and not be in such a rush to get under the bar. Making strides everyday in training. Long road ahead of me, I plan o being in this iron game for many years to come and I can only get better from here.
Shout out to a fellow team member Chase McDaniel who hit a Clean and Jerk PR! Link Below
Chase Clean and Jerk PR 110k
Monday, February 11, 2013
The Start to a Rough Week! Heave press/ Back Squats
This weeks training is a Higher volume/ Higher Intensity training week. My goal is to get around 20 reps of Snatch and Clean and Jerk over 90%. It is also going to be a big week of squatting. Toady's lift was a grinder it took about 2hrs to finally get though. Had some waves today, Waved Heave press and Back Squat.
Heave Press: Did not go how I wanted it to go. I have been having some issues with my bottom position in the squat when i get over 80%. I decide it was time to switch it up and work on my weaknesses for a little. Here is how that turned out.
Worked up too 80% of snatch Max
105 x1
110 x1
117 x1Miss
122 x1Miss
110 x1Miss
117 x1Make
122 x1 Make
After watching some footage I had a hard time keeping the weight in my heels. Missed in front on way too may reps. I had planned on this exercise helping me and it turned out to be more frustrating than anything.
Back Squat
160 x3
170 x3
175 x3
165 x3
172 x2
180 x3 (2 Make Missed Last rep)
Back squat was a long session in itself. I had 6 sets and it felt like I was Squatting for days. I had a very had time keeping my mind in the squatting workout. I decided to put my big boy pants on and put a goal in my head for the day. This week is going to be full of ups and down but as long as I can keep my mind on the prize (Nationals).
Heave Press: Did not go how I wanted it to go. I have been having some issues with my bottom position in the squat when i get over 80%. I decide it was time to switch it up and work on my weaknesses for a little. Here is how that turned out.
Worked up too 80% of snatch Max
105 x1
110 x1
117 x1Miss
122 x1Miss
110 x1Miss
117 x1Make
122 x1 Make
After watching some footage I had a hard time keeping the weight in my heels. Missed in front on way too may reps. I had planned on this exercise helping me and it turned out to be more frustrating than anything.
Back Squat
160 x3
170 x3
175 x3
165 x3
172 x2
180 x3 (2 Make Missed Last rep)
Back squat was a long session in itself. I had 6 sets and it felt like I was Squatting for days. I had a very had time keeping my mind in the squatting workout. I decided to put my big boy pants on and put a goal in my head for the day. This week is going to be full of ups and down but as long as I can keep my mind on the prize (Nationals).
Saturday, February 9, 2013
Light Day!
I went and spoke at the NSCA KY state Conference today with fellow Performance Specialist Eric Hammer. We discussed Power Development for athletes and it went awesome.
Today was all about moving some light weight and recovering. This is a recovery week for me in preparation for a very intense week next week. High levels of volume with high levels of load.
Lift:
Snatch/ Clean jerk 3x1 80%
Snatch
50 x1
70 x1
80 x1
90x1
100x1
105 4x1 (Missed one in Front) Youtube
I decided to do 1 extra single in snatch because I missed one in front from not being patient. My last attempt was much better.
Clean and Power Jerk/Jerk
I started out doing Clean + Power Jerk. Worked all the way up to 132 (80%) with that.
Clean and Power Jerk :
90 x1
100 x1
110 x1
120 x1
132 x1
Clean and Jerk
132 2x1 Youtube
I have come to realize that almost all Lifters are very messy when they are training I took this Picture below. I figured out that it is just easier to have the weights close by but it takes forever to clean up at the end of a training session. Talk about great GPP work.
Today was all about moving some light weight and recovering. This is a recovery week for me in preparation for a very intense week next week. High levels of volume with high levels of load.
Lift:
Snatch/ Clean jerk 3x1 80%
Snatch
50 x1
70 x1
80 x1
90x1
100x1
105 4x1 (Missed one in Front) Youtube
I decided to do 1 extra single in snatch because I missed one in front from not being patient. My last attempt was much better.
Clean and Power Jerk/Jerk
I started out doing Clean + Power Jerk. Worked all the way up to 132 (80%) with that.
Clean and Power Jerk :
90 x1
100 x1
110 x1
120 x1
132 x1
Clean and Jerk
132 2x1 Youtube
I have come to realize that almost all Lifters are very messy when they are training I took this Picture below. I figured out that it is just easier to have the weights close by but it takes forever to clean up at the end of a training session. Talk about great GPP work.
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| Before |
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| After |
Team Bluegrass Barbell -Pulls/ Jerks (PR)
This has been an up and down week. Only got to train twice this week but I am now an official member of Bluegrass Barbell Lifting Club with Coach Ben Carter. I am very excited for the future for me and my club. We have a lot of new lifters who keep getting better everyday they step on the platform. Coach Carter is doing a great job with his team and I am very excited to be a part of it. Stay tuned for training updates and videos from myself and my fellow teammates. (Videos on Blog)
Training day number two for the week. I was more or less forced into taking a recovery week from an overall frequency standpoint. With that in mind i wanted to get the most of my training day.
Snatch Pulls and Clean Pulls followed by BN Split Jerk.
Snatch Pulls:Floor/ Hang
2x4 80/90
2x3 100/110
2x2 120/130
4x1 130/140/140/130
Clean Pulls: Floor /Hang
1x4 130
5x2 140/140/150/160/170
BN Split Jerk x1
90 x1
100 x1
110 x1
120 x1
130 x1
140x1
150 x1 (Miss)
150 x1
160 x1
170 x1 (Miss)
I was hoping for a good day of training so I could be in a better mood. It turned out to be a great day of training. Hitting a 3k Pr in the BN Split Jerk. I had 170 just could not hold the lock out. In a week or so that 170 will be a thing of the past.
Bluegrass Barbell Facebook
Training day number two for the week. I was more or less forced into taking a recovery week from an overall frequency standpoint. With that in mind i wanted to get the most of my training day.
Snatch Pulls and Clean Pulls followed by BN Split Jerk.
Snatch Pulls:Floor/ Hang
2x4 80/90
2x3 100/110
2x2 120/130
4x1 130/140/140/130
Clean Pulls: Floor /Hang
1x4 130
5x2 140/140/150/160/170
BN Split Jerk x1
90 x1
100 x1
110 x1
120 x1
130 x1
140x1
150 x1 (Miss)
150 x1
160 x1
170 x1 (Miss)
I was hoping for a good day of training so I could be in a better mood. It turned out to be a great day of training. Hitting a 3k Pr in the BN Split Jerk. I had 170 just could not hold the lock out. In a week or so that 170 will be a thing of the past.
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