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 snatch. Show all posts
Showing posts with label snatch. Show all posts
Wednesday, 13 January 2010
Thursday, 5 November 2009
Oww wtf?
Yo. So did the following:
Warmup: 2x jarovek @ 25 lb dumbbells
Then:
Work up heavy DL fast: 3x205 3x295 3x295 3x295
*for some reason my back is really hurting today :(
Then:
work up heavy 2x hang power cleans: 2x135 failx155 2x135 2x135 2x135 2x135
Then:
5 rds 12x powersnatch, 10x burpee, 45 sec rest
result: only did 3 rounds. my back is killing me for some reason, and i think i didn't eat well so my energy is all screwed up.
1:30
2:15
2:20
Yeah don't know what's going on with the back, it feels really tender in the lower area... :(
Warmup: 2x jarovek @ 25 lb dumbbells
Then:
Work up heavy DL fast: 3x205 3x295 3x295 3x295
*for some reason my back is really hurting today :(
Then:
work up heavy 2x hang power cleans: 2x135 failx155 2x135 2x135 2x135 2x135
Then:
5 rds 12x powersnatch, 10x burpee, 45 sec rest
result: only did 3 rounds. my back is killing me for some reason, and i think i didn't eat well so my energy is all screwed up.
1:30
2:15
2:20
Yeah don't know what's going on with the back, it feels really tender in the lower area... :(
Tuesday, 3 November 2009
The uncomfortable zone.
I bet Martin already used this title, but I like it and I'll use it anyway. I claim no originality by using it, though.
I missed out on the morningtraining. I just really had to sleep this night. Last night was a bit short on sleep so I caught it up this time by sleeping over 7 hours.
Workout:
Warmup (Thank you Javorek!) x 3. (Hell yeah!)
Then:
Work up to heavy DL fast (5-6 minutes).
Work up to heavy 2x hang-powerclean (5-6 minutes).
Then:
5 rounds of:
12x powersnatch @ 40 kg.
10x burpee's.
45 seconds rest.
Each round time is results.
Results:
Deadlift: 160 kg. Not overly satisfied with this result. I hit 150 without switching grip. Then did one more lift with my left hand supinated. The deadlift felt ok I guess. Didn't feel my back much... maybe a little. I think I should probably do a couple of workouts with some 120-140 kg DL's.
Powerclean: 85 kg. Failed attempt at 90 kg. I'm trying out the correct technique with how I hold the bar during the powerclean. It's difficult but I assume it's good in the long run.
Rounds (not including resting times):
1:26 (unbroken, unbroken)
1:59 (6/6, 8/2)
2:21 (4/4/4, sort of unbroken... I broke down on the floor all the time but never stopped).
2:28 (3/3/3/3, definetly NOT in my comfortable zone. I had people commenting this round at the gym)
1:59 (6/3/3, unbroken-ish).
I definetly broke a record in getting into uncomfortable mode. The last round was pain pain pain pain pain. I'll bring my camera the next time and photograph my eyes that were all blood-bursting from all the sweat that had been annoying my eyes. As I entered the second round I thought that this workout was from hell and that I deserved to burn in it. I kept telling myself that this is where I want to be. This is what I want to do - and it helped. I still have more to give, more to push - but it's getting better than ever before. Every workout I succeed in pushing myself harder and harder. I know I can do that workout with all the rounds below 2:00, maybe by pacing it a little bit and by using more PANNBEN.
Great workout. Definetly one that felt like it will bring me one step further towards being athletic and crossfit :)
/Simon
I missed out on the morningtraining. I just really had to sleep this night. Last night was a bit short on sleep so I caught it up this time by sleeping over 7 hours.
Workout:
Warmup (Thank you Javorek!) x 3. (Hell yeah!)
Then:
Work up to heavy DL fast (5-6 minutes).
Work up to heavy 2x hang-powerclean (5-6 minutes).
Then:
5 rounds of:
12x powersnatch @ 40 kg.
10x burpee's.
45 seconds rest.
Each round time is results.
Results:
Deadlift: 160 kg. Not overly satisfied with this result. I hit 150 without switching grip. Then did one more lift with my left hand supinated. The deadlift felt ok I guess. Didn't feel my back much... maybe a little. I think I should probably do a couple of workouts with some 120-140 kg DL's.
Powerclean: 85 kg. Failed attempt at 90 kg. I'm trying out the correct technique with how I hold the bar during the powerclean. It's difficult but I assume it's good in the long run.
Rounds (not including resting times):
1:26 (unbroken, unbroken)
1:59 (6/6, 8/2)
2:21 (4/4/4, sort of unbroken... I broke down on the floor all the time but never stopped).
2:28 (3/3/3/3, definetly NOT in my comfortable zone. I had people commenting this round at the gym)
1:59 (6/3/3, unbroken-ish).
I definetly broke a record in getting into uncomfortable mode. The last round was pain pain pain pain pain. I'll bring my camera the next time and photograph my eyes that were all blood-bursting from all the sweat that had been annoying my eyes. As I entered the second round I thought that this workout was from hell and that I deserved to burn in it. I kept telling myself that this is where I want to be. This is what I want to do - and it helped. I still have more to give, more to push - but it's getting better than ever before. Every workout I succeed in pushing myself harder and harder. I know I can do that workout with all the rounds below 2:00, maybe by pacing it a little bit and by using more PANNBEN.
Great workout. Definetly one that felt like it will bring me one step further towards being athletic and crossfit :)
/Simon
Saturday, 31 October 2009
Man Maker + Man = Sweat Angels
So today's workout was pretty gruelling. The thing is, I'm trying to wear Kristen out, but she's a higher fitness level than me. This turns into killer workouts for me, and hopefully good workouts for her. Anyway, can't wait till Steph jumps into the fray, so we can suffer together :). I may start calling this Hell on Earth, if I can ever make my workouts truly nuts. Anyway I digress.
Warmup: Jarovek Obv.
Workout:
1) Snatch (real snatch-squats), 1RM
K: 25x6 45x3 65x3 65x2 70x3 75x1/1/1/1 (4 fails)
A: 45x6 65x3 85x3 105x2 125x1/1 (2 fails), 65x1
*Going to review the snatch w/squats and see about form. These felt like we were not getting the form totally right, both of us, with slightly different issues.
2) 3x5 Heavy Squats
K: 65x5 95x5 115x5 115x6 135x6
A: 95x5 185x5 225x5 225x5
*kristen psyches herself out with the weight. She needs to focus on adding more weight, just a mental block, no big deal.
3) 30x Manmakers For Time
K: @30lb 12:52
A: @45lb 17:40 (PR)
*This was absolutely nuts
4) just some pullups
Wednesday, 28 October 2009
Meh
Yeah 'meh', that's what I have to say about today's training.
Warm up: barbell complex (thank you javorek), squats, pullups etc.
Work up heavy squat.
3x5 Squat.
Result: 120 kg, 3x5. It felt like my legs were really hurting bad after the third set so I stopped. I was thinking about doing 5 sets but I haven't really done this heavy workload on my legs since a few months back so I decided to not push it too hard. I'll try to throw in squats again on saturday or sunday just to push those 5x5 120 or even 125 kg.
Snatch (real snatch-squats), 1RM.
Result:
10x 20kg
5x 40kg
3x 50kg
1x 55kg (PR, since I've never snatch-squatted before).
1x 55kg
Fail: 60 kg.
Man that was rough. More technique demanding than I first thought. Probably a little bit stupid to do snatchSQUATS after heavy squats, so I suggest doing this one before doing the squats. It wasn't really the squats that was the issue though, sure it was heavy on the legs but the problem was more in technique and actually getting in under the bar. So much harder than power-snatches (which I can do 60 kg in). It was fun tho, I really liked training this. More technique needed.
Tabata intervals; rowing.
Now this was interesting. I could set a set amount of time to run the machine at, but it could only do one round. My rest between the sets are vague at best. I reset the round, took 3 breaths and kicked the next round. I hope that was roughly 10 seconds.
Results:
108m
108m
108m
106m
106m
104m
105m
107m
Total: 852m (PR). Wow. Ow. Woooow. Ooooooooooow. It took me more than 4 minutes just to recuperate from this. I was sweating so hard that it hurt just laying on the floor with my eyes shut as hard as I could, the sweat was everywhere. One guy even came off his bike and asked if I was ok. I have to note, Björn and Martin have 844/845m. My goal was to beat them and I knew that I would if I kept an avg of 106 or more. I'm pretty proud over that, actually. heh. I wouldn't have been able to do that 2 months ago, I'm not ever sure I would have been able to keep an avg over 100.
Anyways,
Cooldown:
Spartan push-ups, 3x 10 (one hand on the "correct position", the other one at your belly button but further out to the side... if that makes sense).
Normal push-ups, 20.
No time or anything, I just felt like I needed to get better in push-ups, so I did push-ups with a little bit of variation.
Besides the rowing today felt like meh. It was unstructed and I probably should have planned the METCOM part a little better than just the tabata-rowing. Atleast I got out there, I failed waking up this morning so this was the replacement.
/Simon
Warm up: barbell complex (thank you javorek), squats, pullups etc.
Work up heavy squat.
3x5 Squat.
Result: 120 kg, 3x5. It felt like my legs were really hurting bad after the third set so I stopped. I was thinking about doing 5 sets but I haven't really done this heavy workload on my legs since a few months back so I decided to not push it too hard. I'll try to throw in squats again on saturday or sunday just to push those 5x5 120 or even 125 kg.
Snatch (real snatch-squats), 1RM.
Result:
10x 20kg
5x 40kg
3x 50kg
1x 55kg (PR, since I've never snatch-squatted before).
1x 55kg
Fail: 60 kg.
Man that was rough. More technique demanding than I first thought. Probably a little bit stupid to do snatchSQUATS after heavy squats, so I suggest doing this one before doing the squats. It wasn't really the squats that was the issue though, sure it was heavy on the legs but the problem was more in technique and actually getting in under the bar. So much harder than power-snatches (which I can do 60 kg in). It was fun tho, I really liked training this. More technique needed.
Tabata intervals; rowing.
Now this was interesting. I could set a set amount of time to run the machine at, but it could only do one round. My rest between the sets are vague at best. I reset the round, took 3 breaths and kicked the next round. I hope that was roughly 10 seconds.
Results:
108m
108m
108m
106m
106m
104m
105m
107m
Total: 852m (PR). Wow. Ow. Woooow. Ooooooooooow. It took me more than 4 minutes just to recuperate from this. I was sweating so hard that it hurt just laying on the floor with my eyes shut as hard as I could, the sweat was everywhere. One guy even came off his bike and asked if I was ok. I have to note, Björn and Martin have 844/845m. My goal was to beat them and I knew that I would if I kept an avg of 106 or more. I'm pretty proud over that, actually. heh. I wouldn't have been able to do that 2 months ago, I'm not ever sure I would have been able to keep an avg over 100.
Anyways,
Cooldown:
Spartan push-ups, 3x 10 (one hand on the "correct position", the other one at your belly button but further out to the side... if that makes sense).
Normal push-ups, 20.
No time or anything, I just felt like I needed to get better in push-ups, so I did push-ups with a little bit of variation.
Besides the rowing today felt like meh. It was unstructed and I probably should have planned the METCOM part a little better than just the tabata-rowing. Atleast I got out there, I failed waking up this morning so this was the replacement.
/Simon
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