Sunday 12.4.11

Warmup:
-Static Shoulder Stretching
-Burgener Warmup w/ PVC
-3 Position Snatch: Empty Bar, 75#

SWOD:
-3 Position Snatches (Power Snatch, Hang Snatch, Snatch): 95#, 3 @ 102# (rest between each rep), 95#
-Snatch Balance: 2x3 @ 81#, 3x3 @ 88# (working on quick transition under the bar, balance, etc, so low weight)
-Back Squat: 5x3 @ 252#
-Clean Shrugs: 5x5 @ 300#
-Back Extensions: 15, 12, 10
-Knees to Elbows: 10,10,10
-Chins: 10,10,10

WOD:
"1/2 Tabata Fight Gone Bad" - 4 intervals of 20 seconds work, 10 seconds rep for each movement (10:00 total):
-Wall Balls, 20#
-SDHP's, 75#
-Box Jumps, 20"
-Push Press, 75#
-Row, for Calories

209 Reps.

My new work schedule is 4 days on, 4 days off, so you'll see some gaps in my posting.  I felt really fresh today coming off 4 rest days.  We'll see how I feel after my 4th straight day of heavy lifting...

Monday 11.28.11

Warmup:
-400m run

2 Rounds of:
-5 Strict Toes to Bar
-5 Attempts at Max Length L-Sit (2-3 seconds per attempt)
-20 yard Shuttle Sprint

-Push Press: 75x5, 95x5

SWOD:
Push Press: , 115x5, 135x5, 155xMaxReps (4)

Metcon:
10:00 AMRAP of:
-400m run
-21 Hang Squat Cleans @ 115#
-12 Ring Dips
1 Round + 400m run + 18 Hang Squat Cleans

Sunday 11.27.11

Warmup:
-Burgener Warmup
-3 Position Snatches with 45#,75#

SWOD:
-Snatch: 95x2, 102x2, 108x1, 115x1, 108x1, 115x1
-Clean and Jerk: 147x2, 158x2, 168x1, 179x1, 168x1, 179x1
-Front Squats: 2x8@179#, 7,7,6 @ 207#
-Snatch Shrugs: 5x8 @ 156#
-Strict Knees to Elbows: 3x10
-Back Extensions: 15, 12, 10

Metcon:
I ran out of time.  The SWOD portion of the workout took me nearly 90 minutes.  I will work in a metcon on my "off day" tomorrow to make up for it.

Saturday 11.26.11

Warmup:
Bench Press: 45x5, 115x5
Weighted Ring Dips: Bodyweight x5, 25x5

SWOD:
Bench: 145x5, 165x5, 190xMax Reps (6)
Weighted Ring Dips: 53x5, 61x5, 69xMax Reps (3)

Metcon:
10:00 AMRAP of:
*5-4-3-2-1 116# Atlas Stone to Shoulder
*50ft Bodyweight Sled Push
1 Round + finished set of 2 stone to shoulders.

Friday 11.25.11

This is about how happy Brad and I were to be back together working out today.

Warmup:
-500m row
-Burgener Warmup with 45# Bar

SWOD:
-3 Position Cleans (Power Clean, Hang Squat Clean, Full Squat Clean): 2 cycles @ 160#, 4 cycles @ 172# (rest between each cycle)
-Clean Pulls: 5x6 @ 225#
-Back Squats: 8,8,6,6,5 @ 221#
-Box Jumps: 3x5 @ 42"
-Chinups: 2x10

This is part of my 12 week Olympic lifting cycle.  Although my traps are sufficiently smoked pretty much every day, my technique and strength is getting better.  The back squats almost killed me though.

Metcon:
10:00 AMRAP of today's gym WOD, scaled up:
-10 SDHP's @ 115#
-20 Double Unders
8 Rounds + 5 SDHP's

With the large volume of work during the SWOD's, I'm focusing on capping all my metcons at 10:00.  The goal is to be able to scale up the weight whenever possible, but keep the workouts short enough that I can work at maximum intensity for the entire WOD.  I have yet to finish one unbroken yet.  I may never do it.  But I feel like the intensity of my workouts has been much better.

Sunday 11.13.11

Today I am embarking on the start of a 12 week Olympic lifting program designed by Mike Burgener (of "Burgener warm-up" fame).  My snatch and jerk numbers fall way behind my other lifts and I decided to mix it up and address this problem over the course of the next 3 months.

Warmup:
"Burgener Warmup"
Power Snatch/Hang Squat Snatch/Snatch @ 45#, 75#

SWOD:
-Power Snatch/Hang Squat Snatch/Full Snatch: 2 reps @ 95#, 3 reps @ 102#
-Snatch Balance: 2x3 @ 73#, 3x3 @ 80# (50/55%)
-Back Squat: 8,8,6,6,5 @ 237#
-Clean Shrugs: 5x5 @ 282#
-Back Extensions: 3x10
-Situps: 2x25
-Chinups: 1x10

These numbers seem pretty random, but the program is set up specifically to work off percentages of my 1RM (145# Snatch, 245# Clean, 210# Jerk).  The snatch balance numbers were supposed to be based on 70/75% of my 1RM snatch, but it just felt too heavy.  Obviously my snatch numbers are pretty weak.  Let's hope this program changes that.

Metcon:
-Max Reps of "Woman-Makers" in 6 minutes:
38 reps @ 40# dumbbell

Most of my focus during this Olympic lifting cycle will be strictly on the lifts.  However, I will be throwing in 6-8 minute AMRAP's at the end of each session.  This will allow me to focus strictly on keeping my intensity extremely high, and won't burn me out too much for my next lifting day.  Now before you guys make fun of me for the "Woman-Makers", its a burpee with a dumbbell in one hand, then finished off with a one-arm snatch, and then a push press.  BRUTAL.

Diet:
-1 Protein Shake (Whole Milk, Whey Protein, Peanut Butter, Ice)
-3 pieces of chicken, sweet potato fries, 1 cup veggies, 1/4 avocado, diet soda
-Package of Turkey Lunch Meat
-2 Handfuls of Trail Mix
-Handful of Shredded Cheddar Cheese
-4 Pieces of Chicken, 2 cups of sweet potatoes
-Tons of Water

Monday 11.7.11

After a ridiculously long post about how I was going to start blogging my food...I stopped blogging my food.  I will do my best to not let that happen again.  So here goes Monday:

-Protein shake (milk, whey, peanut butter, ice)
-Handful of cashews
-Large bowl of steak, peppers, and rice
-4 pieces of chicken, sweet potato fries, bowl of veggies, corn tortilla at El Pollo Loco
-1/4lb bacon, 3 eggs, and bag of vegetables
-2 Diet Sodas and tons of water!