May 12, 2009

Standard Warmup

Run 800 m. 4 times

1. 800 m - 5:30
2. 400 m - 2:30
3. 400 m - 2:20
4. 400 m - 2:20

Still a bit tired from doing the Clean and Jerk thing late yesterday evening so a scaled down to 400’s after one 800.

power cleans

40kg, 50kg, 60kg, 70kg, 80kg, 80kg, 80kg

softball game later

WIGS - 12 May 2009 06:09 AM

By the way whats full-court suicide?

I take it you didn’t play basketball in school.  One variation: Start at the baseline under the basket.  Run to the free throw line-touch it and run back to baseline.  Touch baseline.  Run to top of key.  Touch it and run back to baseline.  Then half-court line.  Then top of key other side.  Then free throw line.  Then other baseline.  Then wish for death, or the coach to stop screaming.

5/11/09
“Grace”
65lb clean and jerk, 8 minutes.

Power cleans 1x7

Warm-up:
2 min. jump rope (179)
2 min. rest
2 min. skip rope (217)
10 pull-ups, 20 push-ups, 30 sit-ups, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (first time I’ve been able to do 10 KPUs and I did it twice!)

10 hang power cleans 45#
5 hang power cleans 65#

Power cleans: 65/75/85/95/105/105/115 (first time doing these, so PR)

Cool down:
1000m C2R (61 cal., 4.17 min)

I experienced a new level of soreness yesterday from Sunday’s backsquats, so I did a light jog to loosen up and recover before the race on Sunday.  Still feeling pretty tender in the butt, hips, and thighs!

radiosound - 12 May 2009 07:50 AM

WIGS - 12 May 2009 06:09 AM

By the way whats full-court suicide?

I take it you didn’t play basketball in school.  One variation: Start at the baseline under the basket.  Run to the free throw line-touch it and run back to baseline.  Touch baseline.  Run to top of key.  Touch it and run back to baseline.  Then half-court line.  Then top of key other side.  Then free throw line.  Then other baseline.  Then wish for death, or the coach to stop screaming.

That would indeed be the dreaded Suicide.  I, however, knowing that there are still two more workouts coming, opted for the much tamer baseline-to-half and back/baseline to baseline and back.

I’ll save the long, stupid one for later. 

Power Cleans

165
185
200
205
210
215
220 (PR)

“Grace”

135 pound Clean and Jerk, 30 reps

Approx 8 min

my gym isn’t set up for heavy olympic lifts so I just did Grace again.  Like the first time, I mostly focused on form but still kept my heart rate high.

After this I cashed out with a regular strength training upper body workout.

FooteSoldier - 12 May 2009 08:46 AM

radiosound - 12 May 2009 07:50 AM

WIGS - 12 May 2009 06:09 AM

By the way whats full-court suicide?

I take it you didn’t play basketball in school.  One variation: Start at the baseline under the basket.  Run to the free throw line-touch it and run back to baseline.  Touch baseline.  Run to top of key.  Touch it and run back to baseline.  Then half-court line.  Then top of key other side.  Then free throw line.  Then other baseline.  Then wish for death, or the coach to stop screaming.

That would indeed be the dreaded Suicide.  I, however, knowing that there are still two more workouts coming, opted for the much tamer baseline-to-half and back/baseline to baseline and back.

I’ll save the long, stupid one for later. 

If you want to change things up you could run what we called 6’s
Down and back “full court and back” 3 times Most NBA’s can do this under 35 seconds… You rest for the amount of time it takes you to complete the run. and repeat 3-5 times

Just my .02

F/38/136ish/5’4”
85-95-95-95-100-105 (f)-105 (f)-105 (Landed like split jerk)

Had to hold weights slightly above the ground to start- no bumpers, nothing to hold at a good height.

Turns out the 100 is a PR.

Brand X 9AM

Warm up: Dead lifts 5 reps to max weight (235 lbs for me).

WOD: 4 cycles of 1 long hill sprint (1/4 mile???) and 30 squats.

Glad I stretched out first, almost breathing too hard for “plances?” as a cool down.

At Brand X today the buy in was deadlifts.  Do one set of 5 heavy lifts.  Warmed up with 165#, then 198# then 215# by 5.  New PR.

Then the WOD was FULL hill sprint.  All the way to the corner to the top, then 30 squats, rinse and repeat.  I went through 2X but I really did have a 9:30 appointment so I had to bail
after that .  Can’t wait for it to come around again.

power clean
1-1-1-1-1-1-1
53.8, 60.4, 69.2, 75.8, 78, 78(f), 75.8

.5 mile run CFWU X3

Power clean 1-1-1-1-1-1-1 reps

135-145-155(f)-155(f)-145-145-145

I watch all the videos practiced over and over and when I get some weight on I can feel it’s just not right. Can’t afford to go to an affiliate any help out there???