Clean and Jerk (miss) at 270

Last week CJ miss @ 270. Felt close. Clean was easy. Hit 260 before this.   265 is PR.


pat 270 CJ miss jerk from pat skinner on Vimeo.

August 26th,2013

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

110,120,130,140,150,160,165,170F,170F  Good pulls, awful receiving today.

B.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed

185,205,205

C.
Front Squat
*Set 1 – 4 reps @ 75-80% -
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

235,255,267   255,267,275    235

D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Hang Power Clean (185/135 lb.)
10 Toes-to-Bar

5 rounds plus 2.  Super humid, couldn't hang onto bar as it was slippery.  I think I can do close to 7 rounds if it weren't for humidity today. 

August 23rd and 24th, 2013

August 24th, 2013

A.
Three sets not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
L-Sit x 45-60 seconds
Handstand Walk x 15-20 Meters

complete. HS walk getting better

B.
Two sets for time:
10 Muscle-Ups
15 Snatches 135 lb.
20 Toes to Bar
25 Handstand Push-Ups
30 Wall Ball Shots  20 lb to 11 ft.
35 Kettlebell Swings 70 lb.
40 Double-Unders
Rest 8 minutes

10:36, 13:14.   slowed on round 2 on the MU and snatches.

August 23rd, 2013

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

built to 125 today. wasn't fast getting under.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

built to 187. just missed 195 x 2.  all squat snatches

C.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

built to 260. just missed jerk at 270. I can make 270, just need to be a wee bit better with jerk. clean came up no problem.

D.
Five sets of:
Front Squat x 3-4 reps @ 4111
Rest 3 minutes

I couldn't make the weight at 240 so I changed it up to 3 reps with chains.  

135,145,155,165.  all sets with 80# chains added. 

August 19th to 22nd, 2013

August 22nd, 2013
30 minutes Airdyne.  40s @ 90%, 20s @ 50%.  572 calories.  213 after 10 minutes. I did 606 a few weeks back with 60s/ 60s.   Need to do that again but make it 70s/ 50s

August 21st, 2013

A.
Eight sets of:
Clean x 1.1.1 @ 85+%
(rest 10 seconds between singles)
Rest 2 minutes between sets

225,235,235,245,245,245,255(f rep 3).  Not all at 85% +.  Power cleaned a few reps as standing out of bottom felt heavy today. 

B.
Three sets of:
Romanian Deadlift x 5 reps @ 4021
Rest as needed
*Use straps for these.

275,285,285

C.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

265,285,300    285,300,320.   10# heavier than last week on all sets.  5x285 was hardest set. 

D.
Complete as many rounds and reps in five minutes as possible of:
5 Burpees to Target (your pull-up bar)
10 Pull-Ups

Every burpee must finish with both hands touching your pull-up bar simultaneously.

6 rounds plus 8 reps.  Not very good. 

August 20th, 2013

A.
Three sets, not for time, of:
Toes to Bar 15 unbroken reps
Roll to Candlestick x 10 reps

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

135,145,155

C.
Take 20 minutes to 90% of 1-RM Split Jerk

235.  
D.
Four sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes

19,20,20,20

August 19th, 2013

A.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

built to 165

B.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 2 minutes

205,215,220

C.
Five sets of:
Front Squat x 3-4 reps @ 4111
(You MUST move up in weight from last week by 4-6%)
Rest 3 minutes

240x3 x 5 sets

D.
For time:
8/6 Muscle-Ups
12 Power Cleans (155/105 lb.)
16 Front Squats (155/105 lb.)
20 Alternating Dumbell Snatches (70/50 lb.)
16 Front Squats (155/105 lb.)
12 Power Cleans (155/105 lb.)
8/6 Muscle-Ups

11:07

August 16th and 17th ,2013

August 17th

Every 12 minutes for 24 minutes (2 sets) of:
Run 1 Mile (1600 Meters) as quickly as possible.

5:42, 5:55.  

Then did Crossfit Binghamton partner wod from today. My brother and I completed : 

Run 800m.  (400m each)  Performed in relay.
Row 1000m (500m each) Performed in relay.
100 Thrusters - moderate
100 KBS- moderate
100 Box jumps
100 sit-ups
50 Ring Dips (sub push-ups for CoreFit)
50 burpees

27:31. 65# thruster. 70# Russian swings. 28" box. 

August 16th

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes
built to 135. More of a snatch balance at 135.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

built to 195 split snatch.  Snatch up to 175 then decided to split snatch. missed 205. 

C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

built to 245. missed 245x2 then hit it.  Jerk was a shit show today. Not enough shoulder mobility and t-spine warm-up today. 

D.
Five sets of:
Front Squat x 4-5 reps @ 4111
Rest 3 minutes

230x2,230x1, 210x4. 210x1. Shut it down here. hit 230x4 for 3 sets monday. didn't have it today. rest recover and try to get back on track squatting monday. CNS feels run down.  Might need to skip a bit of squatting or play with more dynamic stuff to give CNS a break now and again. 

august 14th, 2013

A.
Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)

from 165-235.  

B.
Three sets of:
Clean Pull x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed

285

C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

255,275,290   275,290,310

D.
Complete rounds of 15, 10 and 5 reps of:
115/75 lb Thruster
Burpees Over the Barbell

DNF. did the round of 15 and blew up.  Had to get to work so shut it down. Not a good feeling. 

August 13th, 2013

A.
Two sets, not for time, of:
Handstand Walk x 10-15 Meters
Bridge-Ups x 3-4 reps of 10 second holds
V-Up x 10-12 reps

complete

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%

singles at 235,245,250,255,265F

C.
3 sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds

Please adhere strictly to the 30 second rest periods.

RD- 10,10,10
CTB 8,7,6

D.
For time:
50 Chest-to-Bar Pull-Ups
75 Kettlebell Swings 55#
100 Double-Unders

7:22

August 12th, 2013

A.
Hang Snatch EMOM x 15 - building.   Got to 175.  Felt good. Good pull under and actively pressing against the bar is key. 
B.
Snatch High Pull Cluster 1.1.1

175,185,195

C.

Five sets of:

Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

210,220,230x4,230x4,230x4.  Oly shoes, no belt until last set. 

D.
For Max Calories:
5 Minutes of AirDyne
144 calories.  Goal was 140-150.  A little more toughness in middle and ~155 is there. Felt pretty good after so a bit more a hard finish too.

August 10th , 2013
5 a.m.

A. 4 sets Front Squat @ 41x1 x 5-6 reps.
220 x 5 x 4. This tempo is brutal on midline. Very good for my weaknesses through this movement though. 

B.
4 sets for times of:
Run 400 meters
12 Handstand Push-Ups
16 Chest-to-Bar Pull-Ups
20 Kettlebell Swings - 70#
Rest 4 minutes

3:24, 3:27, 3:20, 4:39 - morning coffee was asking out on the 4th set.

June 14th to August 8th

I got away from blogging my training recently. While I realize most don't necessarily care, this is a good spot for me to record my workouts and see the progress over time. It's also very easy to search compared to looking through tattered notebooks when I am looking to see progress or looking to spot trends.

The last couple months has brought a bit of change for me. I bounced around doing some training I wanted to do and loosely following some things. I'm generally very structured with training but needed a bit of change. I mainly did strength work and Airdyne work. I got a nagging shoulder impingement fixed up with some manual massage and some corrective exercises. It still is a minor issue now and again but that is usually only due to my negligence or an absurd amount of pull-ups or dips.

The last 6 weeks I followed Invictus Competition blog programming. During that time I hit a PR on High Bar Back Squat at 355.  Up from 335 6 weeks prior. I had been stuck at 335 for a very long time with HBBS so this was encouraging. The squatting volume was very high and demanding but it paid off so I was happy.

As always in my training staying strong while staying in shape is the goal. Conditioning is coming along and am feeling better.

My upcoming competition schedule is unknown at this time. I am considering various events from Sept 6th to October 12th. Choosing one will be based on life/work schedule. I plan on participating in the CrossFit Open in March 2014 and am considering competing in the Toughest Competitor Alive at the Can-Am Police/Fire games in July 2014.

The TCA is
1) 5k Run
2) Shot Put
3) 100m Dash
4) 100m Swim
5) 20ft Rope Climb
6) Bench Press
7) Pull Ups8) Obstacle Course

5k run, 100m dash, pull-ups and obstacle course would likely be events I would think I could score well on. It would be an interesting test and one that would be fun to train for as the events are known.

I plan on getting back to regularly logging my workouts for many of the reasons mentioned above.


Today's training:

A.
Every 90 seconds for 15 minutes (10 sets):
High Hang Clean + Clean

Please drop the weight after the high hang clean, then reset and clean.

185,205,215,225,235,235,245,245,255F, 255

B.
Back Squat
*Set 1 – 3 reps @ 75% - 265
*Set 2 – 2 reps @ 80%- 285
*Set 3 – 1 rep @ 85% - 300
*Set 4 – 3 reps @ 80% - 285
*Set 5 – 2 reps @ 85% - 300
*Set 6 – 1 rep @ 90% - 320
Rest 2-3 minutes between sets.

C.
Two sets of:
Halting Clean Deadlift x 3 reps @ 4121
Rest as needed

Please note and adhere to the tempo prescription, even if that means dropping the load down a bit.

265.  too light

D.

For time:

Row 500 Meters

25 Burpees Over the Erg

100 Double-Unders

25 Burpees Over the Erg

Row 500 Meters

7:56