Another 3 Down

1-18-10
OLYMPIC SNATCH & CLEAN 'N' JERK
5x3 each
FOR WEIGHT

S- 75, 80, 80, 85, 80
CJ- 105, 105, 105, 105, 105

I was still feeling pretty toasted for this one.  I also hit the 0730 am workout as I had re-scheduled my massage for the afternoon and did not want to immediately workout afterward.

I was sore and knew I should most definitely be able to do more weight for both lifts, but stayed low.  I still need to work on my snatches, but other than pulling a little early with my arms, and when I'm tired locking out fast enough I think they are beginning to look a bit better. 

As for the CJ, I can easily power clean 105, but these were to be full squat cleans.  That means I have to think about catching in the squat in order to not power clean.  These felt a little heavy, I decided to stay at the bottom of the front squat until completely steady and wait then squat up.  My squat cleans have suffered a little since I injured my hand, but it's starting to get better.

1-19-10
60s

SQUATS (1 minute)
PULLUPS (1 minute)

SQUATS (1 minute)
PUSHUPS (1 minute)

4 rounds for total reps- follow the instructions below

With a continuously moving clock complete 1 minute of squats.  For the second minute subtract the number of squats completed from 60 then do that many pullups.  For minute 3 it's back to squats, for minute 4 subtract the number of squats just completed and do that many pullups.  In no squat round are you to complete more than 60 squats.

I got 199 reps total...really I couldn't just get one more!  (my modifications were negative pullups, and 1-1-3-3 bands)  I was trying to keep track of both how many squats each round and how many pullups or squats for each round.  Hence my numbers suffered a little.  By the time I got my numbers recorded on my paper before starting the next set of squats I had probably lost about 15-25 seconds for completing squats.  I have a suggestion for Coach for next time that may make this easier.  Also, In a group of 7 participants, everyone was using bands and there was only one band putter on-er if assistance was needed. 

Coach and Z had come up with a couple of other exercise combos to try with this similar scheme.  One sounds OK, one sounds like hell (only because I suck at 2 of the 3 exercises).  This one was OK, but I need to be better at pushups and pullups before I'll embrace this one fully.

1-20-10
OVERHEAD LUNGES 65#
PULL-2-INVERTED-HANG (p2ih)
RING DIPS
PULLUPS
KB SWINGS 24kg

1 minute per station 1 minute rest between rounds, 4 rounds, for total reps.

So I was the only one for the 1830 class, so I asked Coach if I could do this as a functional focus kind of workout and he agreed.  I added in pullups to try and work on deadhang pullups with only 3-3 assistance. 

I did 4 rounds through  like this:
overhead lunges- 5 each leg (45, 65, 65, 65)
p2ih- 5 reps  (rollie pollie)
ring dips-5 reps (4 first round 4+1 rounds 2-4 assistance)
pullups- 4 reps (3-3 assistance)
kb swings-15 reps (24kg)

I did my first round of overhead lunges at 45 pounds as I did not do a warmup, my last round was 5 overhead squats as lunges are one thing that absolutely kill my ankle/leg.  I did the rollie pollie for the pull to inverted hang because I can not YET do these.  Rings dips are something that have went way backward like my HSPUs.  I used to be able to do like 20ish with one 3 band for assistance, now I can't do that level (I'm a little pissed about this.)  The pullups did not make it over the bar and took alot out of me, but I do need to do this type of work every now and then.  The KB swings were not a problem at all.  They were the easy piece. 

Then we still had time left, so I worked on snatch balance.  I used a 45# bar for the first several then 35# bar for my last 10.  These are harder than they sound/look but I liked them and can definitely see the benefit to do them.