Another Saturday Morning

TRAINING:
A. Clean Grip DeadLift - build to a tough single - NOT a 1RM in a few sets
B. Close Grip Bench Press - build to a 1RM
C1. Close Grip Bench Press - 3 x 12 reps @ 2010; rest 2 min
C2. Clean GRip DL - 12 TnG light x 3; rest 2 min
+
3 sets:
20 swings tough
15 burpees fast
Airdyne 20 sec all out
rest walk 5 min
RESULTS:
A. 255#
B. 135#
C1. 85#, 75#, 75# (first set @ 85# blew my shoulders up way too much, no spotter so i dropped down)
C2. @ 135#
+
KBSwings all unbroken @ 70#
-"fast" burpees were not fast and my legs felt loaded on the airdyne so i wasnt moving as fast as i thought but it was still a full effort for today.
each set was just under 2min

Weekend Off

I headed up north this weekend to camp with my friends. It had been a while since I have gone out of town, so I really enjoyed myself. I went camping and visited one of my best friends who I do not get to see very often. After a weekend of drinking, sleeping in the back of a pick up truck and eating whatever was easy to bring (donuts, hamburgers, beer, water, chips..) I was ready to get back to working out today. There are many areas I want to work on, push jerks being one of them, so I did some practice of that today. I felt better as I went on, the first few sets were a little sloppy. I have gotten away with being strong for a long time, but now I realize that my form/technique is holding me back in all my max lifts. I need to break old habits and figure out how to fix myself to improve all my lifts. After the Push Jerk Practice, I caught up on yesterday's training from OPT
TRAINING
A. Push Jerk Prac
B. Clean grip DL - build to a tough three quickly; rest as needed
C. Clean grip DL - build to a tough single- NOT a 1RM; rest as needed
+
for time:
150 double unders
100 KBS - 1.5 pd
50 burpees
RESULTS:
A. Worked up to 135# x 5, then a sloppy 145# x3
B. 225#
C. 275#
+
15:11
(grip was the limiting factor on the DL, the set up position and not using an alternate grip made it pretty challenging to keep the bar in my hands.)

Diane

Diane:
21-15-9
-DL
-HSPU

I really don't know what the RX women's weight is for this work out, the men's RX weight is 225#. I have looked it up and it seems that maybe it is 155#?
Regardless of the weight, in February I did Diane @ 185# in 8:41. Today I did Diane @ 155# in 5:52. In Feb, I did my deadlifts 7-7-7, 5-5-5, 3-3-3, today I did all my deadlifts unbroken since it was a much lighter weight. All strict HSPU's today and in Feb.
I rarely do kipping HSPU's. I find it a lot more beneficial to do strict HSPU's. I was actually very surprised that the regional standards allowed kipping. I figure that if I train only with strict HSPU, when the time comes and I am allowed to kip, I will fly, and if I am not allowed to kip, I won't be thrown off. Deadlifts and HSPU are two of my strong exercises so Diane is one of my favorite work outs. I am happy with a sub 6 minute time @ 155# and I am confident that if I were to do Diane @ 185#, I would be able to beat my previous time of 8:41.

June 24

I got my wisdom teeth out on Tuesday, so today was my first day back in the gym since Sunday. The surgery itself went really well, I felt fine the day after and I never had any swelling, but my mouth was in pain and since I had stitches I needed to take it easy for a couple days. Sunday's work out I hit a new 3-rep PR in the Split Jerk @ 155# which was pretty cool.
Today I took it easy. I didn't want to have any super hard breathing or do anything that would get my heart rate too high since I had anesthesia on Tuesday.
TRAINING:
A. 5x5 Deadlift
B. 5 rounds
-3 PC @ 135#
-2 Muscle ups
C. One attempt at max reps HSPU (no kip)
RESULTS:
A. 185, 205, 215, 225, 230
B. ub/ub, ub/ub, ub/ub, ub/ub, ub/1/1
no time componenet on part B. I focused on power and trying to do the MU's unbroken. On the 5th set I swung right over the top, but I was too fatigued to catch myself to finish the MU, all other sets were UB.
C. 14 reps. Shoulders felt fatigued and I felt a little weak today.

Getting Ready For WOD#2

Training:
A. Dead Lift - 3 x 3 @ 80%; rest 2 min
B. Clap Push Ups - 10 reps x 3; rest 1 min
C1. Dead Lift @ 10X0 - 155#/100# x 6; rest 2 sec
C2. 9 push ups; rest 2 sec
C3. 12 box jumps - 24"; rest 3 min x 3
D. Row 1 min @ 90%; Row 1 min @ 50% x 5

Results:
A. Sets @245#
B. All sets ubroken
C. 47 sec, 45, sec, 45 sec
D. Blew it by rowing a 1:38 pace for the first 90%, after that I pulled around a 1:52 for the 90%'s. total distance = 2170m

Sprints

Snatch Balance as a skill warm up. worked up to 135# x2

OPT

TRAINING:

part 1:

3 sets:

5 tough DL touch and go

8 burpees AFAP - jump explosive/high at top to touch something

rest walk 5 min

+

3 sets:

5 tough hang power clean

8 burpees AFAP - work on speed up and down, barely off ground

rest walk 5 min

+

3 sets:

Airdyne 20 sec @ max effort

rest 4:40 off bike

Results:

DL @ 225#, reach towards a 9 ft bar

1. 36 sec

2. 34 sec

3. 33 sec

HPC @ 115#

1. 22 sec

2. 22 sec

3. 23 sec

Airdyne completed at max effort x3

March 24, 2011 OPT DL/HPC sprints from Chelsea Ryan on Vimeo.

part 2:

Run 45 min @ Z1 really easy pace

3.7 miles

DT

DT @105#
5 Rounds
-12 Deadlifts
-9 Hang Power Cleans
-6 Shoulder to Overhead

5/19/10 15:48
3/3/11 12:19
3/20/11 10:56 (today)

This work out was tough after yesterday's demanding grip work out. The weight became heavy very early on. My goal was around 10 mins, hopefully next time I will be closer.


DT from Chelsea Ryan on Vimeo.

20 Min amrap

20 min AMRAP of
-10 Wall Ball (14#/10 ft)
-10 Box Jumps (20")
-10 Deadlifts (145#)
-10 Burpees

This is a Work out from OPT's programming http://optimumtraining.ca/blog

I completed 6 rounds and 10 reps. My conditioning needs a lot of work. I think I do well at short sprint work outs and work outs with heavier weights. I don't seem to do well in 20 min AMRAP's so it is definitely something I need to work on and hopefully improve on. Here is a video, I know it is long but I did not edit it. The camera ran out of batteries so it shut off about forty seconds too early. When I rewatch the video it is so easy to think I should have just kept going. I hope to re-do this work out eventually and do more sets unbroken and take fewer/shorter rests. I used a 14# ball not 13#.

AMRAP 20 min March 12, 2011 from Chelsea Ryan on Vimeo.

Work Outs

 March 8, 2011


Part 1:
4 min max DU's: 183
3 min max Box jump 20": 60
2 min max GHD: 42
1 min max reps powerclean 65#: 21


Part 2:
Deadlifts and strict ring dips 5x5 alt sets
DL loads: 205, 225, 235, 240, 245 (x4)


Part 3:
30 power snatches (isabel) @ 95# 
then immediately 
5 rounds of
-15 GHD
-6 Ring dips
-10 lateral hop burpees


snatches done at 6:27 total 21:17


 March 7, 2011
a1. Strict press x1/Push Press x2/ Split Jerk x 3
a2. 10 chest to bar pull-ups


alt a1 and a2, 3 sets


set 1: 90#, ub
set 2: 100#, ub
set 3: 110#, ub


110# was a strict press pr


Wod:
1,000m row
40 wall ball (14#/10ft)
750 m row
30 wallball
500 m row
20 wall ball
250 m row
10 wallball


18:56


March 6, 2011


3x10 back squats
145, 155, 165