Taken from Catalyst Athletics (www.cathletics.com). I was pretty sore from my previous workouts (STILL), so this felt like a pretty easy-going workout that wouldn't break me down and should still give me a little bit of excersize!
Snatch - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
Clean & jerk - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
Front squat - med/heavy single
Kipping pull-ups - 3 x 65% of max consec reps/set
Results:
Started with CFWU (crossfit warmup).
Snatch: 50, 52.5, 55, 57.5, 50x1x2. (I did 50x2 :( )
Clean & Jerk: 75kgx1, 77.5kgx1, 80kg x 1, 75 kg x 2
Front Squat: Worked up to 100 kg. Felt fine. I can probably go up to 110-120 somewhere.
Kipping pull-ups: 14/14/12(fail)/14.
That's it!
Showing posts with label clean and jerk. Show all posts
Showing posts with label clean and jerk. Show all posts
Wednesday, 13 January 2010
Sunday, 10 January 2010
I thought I had grip, part 2.
Wow, I'm not sure what I thought when I planned this workout(s)
First:
1 RM Clean & Jerk.
Then:
"CT":
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Results:
Clean & Jerk:
60, 70, 80, 90, 95, 100 (PR+PR), 105 (PR+Fail).
I loved that. I can go higher on the clean, 110 shouldn't be a problem. PR on both Clean and on the Jerk and on C&J :P My Clean is now higher than my powerclean!
CT was done with 70 kg.
Result: 22 minutes blank. The result here could be better if I hadn't done 1RM C&J just before. My grip was the thing that died. It died HARD. The last 2 rounds was done with singles on the cleans, which were the roughest and toughest part of the CT.
Seidi result: 14 minutes 16 seconds, done with 20 kg barbell. She started out with 30 kg but couldn't do the powercleans (she did those instead of cleans since she has just recently started trying powercleans). She lowered to 25 kg but that was too hard on the powerclean as well, so she lowered to 20 kg. Switching weights probably took up a lot of time so next time will be better!
First:
1 RM Clean & Jerk.
Then:
"CT":
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Results:
Clean & Jerk:
60, 70, 80, 90, 95, 100 (PR+PR), 105 (PR+Fail).
I loved that. I can go higher on the clean, 110 shouldn't be a problem. PR on both Clean and on the Jerk and on C&J :P My Clean is now higher than my powerclean!
CT was done with 70 kg.
Result: 22 minutes blank. The result here could be better if I hadn't done 1RM C&J just before. My grip was the thing that died. It died HARD. The last 2 rounds was done with singles on the cleans, which were the roughest and toughest part of the CT.
Seidi result: 14 minutes 16 seconds, done with 20 kg barbell. She started out with 30 kg but couldn't do the powercleans (she did those instead of cleans since she has just recently started trying powercleans). She lowered to 25 kg but that was too hard on the powerclean as well, so she lowered to 20 kg. Switching weights probably took up a lot of time so next time will be better!
Sunday, 15 November 2009
I'm back!
Finally! After waaaayyy too long I finally felt good enough to go do the gym!
I think I did a mistake by not eating before going there... as in I hadn't eaten anything that morning. Oh well, I did ok I think.
Workout:
Warmup Javorek Barbell complex(es) (Thank you Javorek)
Squat:
Work up 3 x 5 squat.
Then:
"Power-Grace" (I thought I was doing grace but I did powercleans instead of cleans :( )
30x 60 kg overhead anyhow for time.
Then:
3 RM Press (Should probably have put this before the grace)
Then:
Max rep pull-ups
Results:
Squat: 120kg x 3, 125 kg x 3 reps, 4 sets.
Power-Grace: 06:51 (Splits: 10 rep 1:35, 5 rep 1:38, 5 rep 1:19, 5 rep 1:24, 5 rep 0:55)
Press: 3x 60 kg, 3x 65 kg, 3x 67.5 kg, 3x 70 kg, 2x 72.5 (second was a fail)
Pull-ups: 18.
Comments:
Squats felt good. The last set was painful and I know that I'll have problems walking tomorrow. Next time I should be able to do it 5 sets 4 reps at 125 kg, that's my goal anyway. I should accomplish that next week.
Power-Grace: I can do better. The last 5 reps showed my potential and I can probably keep that up much better and longer. I could blame it on my first workout after 1.5 weeks away, but I won't. I can do better but I didn't, there is no excuse. If I manage 10 reps in 1:35 and then keep up 1 minute / 5 reps, that would take me well below 6 minutes. Next time I do this workout, I will succeed with that goal.
The press felt good. I didn't think I'd do a 3x70kg after the 30x clean/jerk on 60kg... but I did! It felt so good I even had to try on 72.5. One press was fine, the next was a no-go. I feel like I can press 75, maybe even 77.5 which is my PR from over 6 months ago. It's fun to see that I'm nearly as strong on the weights now as I was back then, considering that my o2/acidtolerance is WAY better. Not to mention that I have my old pullups back... 18 is ok. Next time I'm over 20, no question about it.
Feels good being back! Hopefully I won't be too sore to work out tomorrow, but I'm afraid that I will be... heh.
I think I did a mistake by not eating before going there... as in I hadn't eaten anything that morning. Oh well, I did ok I think.
Workout:
Warmup Javorek Barbell complex(es) (Thank you Javorek)
Squat:
Work up 3 x 5 squat.
Then:
"Power-Grace" (I thought I was doing grace but I did powercleans instead of cleans :( )
30x 60 kg overhead anyhow for time.
Then:
3 RM Press (Should probably have put this before the grace)
Then:
Max rep pull-ups
Results:
Squat: 120kg x 3, 125 kg x 3 reps, 4 sets.
Power-Grace: 06:51 (Splits: 10 rep 1:35, 5 rep 1:38, 5 rep 1:19, 5 rep 1:24, 5 rep 0:55)
Press: 3x 60 kg, 3x 65 kg, 3x 67.5 kg, 3x 70 kg, 2x 72.5 (second was a fail)
Pull-ups: 18.
Comments:
Squats felt good. The last set was painful and I know that I'll have problems walking tomorrow. Next time I should be able to do it 5 sets 4 reps at 125 kg, that's my goal anyway. I should accomplish that next week.
Power-Grace: I can do better. The last 5 reps showed my potential and I can probably keep that up much better and longer. I could blame it on my first workout after 1.5 weeks away, but I won't. I can do better but I didn't, there is no excuse. If I manage 10 reps in 1:35 and then keep up 1 minute / 5 reps, that would take me well below 6 minutes. Next time I do this workout, I will succeed with that goal.
The press felt good. I didn't think I'd do a 3x70kg after the 30x clean/jerk on 60kg... but I did! It felt so good I even had to try on 72.5. One press was fine, the next was a no-go. I feel like I can press 75, maybe even 77.5 which is my PR from over 6 months ago. It's fun to see that I'm nearly as strong on the weights now as I was back then, considering that my o2/acidtolerance is WAY better. Not to mention that I have my old pullups back... 18 is ok. Next time I'm over 20, no question about it.
Feels good being back! Hopefully I won't be too sore to work out tomorrow, but I'm afraid that I will be... heh.
Tuesday, 13 October 2009
Clean and Jerks, etc
Sup. So here we go:
25 clean and jerks at 150 lbs (68.18 KG)
*I was having problems front squatting with this as a part of the clean and jerk, so it was a strict clean and jerk without a deep squat, but just a small catch squat*
Time: 17:01
183 BPM heart rate avg
Cool down:
3 Rounds:
10 pullups
5 knee to elbows
10 dips
10 OHS @ 45 lbs (22 kg), I couldnt do behind the back pullups, need more shoulder flexibility I think
Time: 11:09
181 BPM heart rate average
25 clean and jerks at 150 lbs (68.18 KG)
*I was having problems front squatting with this as a part of the clean and jerk, so it was a strict clean and jerk without a deep squat, but just a small catch squat*
Time: 17:01
183 BPM heart rate avg
Cool down:
3 Rounds:
10 pullups
5 knee to elbows
10 dips
10 OHS @ 45 lbs (22 kg), I couldnt do behind the back pullups, need more shoulder flexibility I think
Time: 11:09
181 BPM heart rate average
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