I forgot to blog about Tuesday's training session. So here it is.
I got to the gym a little early, so I decided to go for about a 1.25 mile run for a warm up to get my legs going. Defintely didn't go all out, just a nice smooth pace. Then I did a bunch of mobility on my legs and 30 wall balls.
Strength:
Back Squat 5 (70%)-5(80%)-3(85%)-2(90%)-1(100%)
5xbar - 5x83#- 5x133#-5x153#-3x163#-2x171#-1x190#
After my massage from Heather last week, my hips feel a little less tight. She said my hammies are super tight and that may be the reason my hips are so tight and hitting depth in the squat gets painful. So I've been making sure to roll out my hammies a lot more lately and it seems to be helping.
I think this is the best I've felt squatting in awhile. Depth was really easy to achieve and the bar didn't feel super heavy. Now that my hips are starting to feel better, I can descend a little faster and smoother than before and get out of the hole better. My right knee tends to come in a bit on the initial ascend, but I quickly adjust and push it out.
The 190# at my PR weight felt really good, looking forward to SRM in a couple weeks!
WOD:
4 Rounds of:
5 HSPU
10 Power Cleans (135/95)
time=??
So HSPU have been the evil goat lately for me. During the first round of HSPU I asked B if I could do 3 per round instead of 5, because I felt like that would be more of a realistic chance for me. I got the 3 in the first round and went straight to the bar. The cleans felt somewhat heavy because we haven't really worked this movement lately. Between the Open and my class on Saturday, I definitely haven't been getting in the Oly work I want.
Second round I got 2 HSPU and struggled to get the third. After A LOT of attempts, I got the third. Went to the cleans and felt good. At this point, I didn't care about my time, I was just going at it to try and get the HSPU.
Third round, got the first HSPU, then struggled like no other. I probably spent a good 3 minutes at least here. B tried helping me with my form and said it looks 100 times better. My lack of upper body strength for my body weight is what comes into play here. So I went to the bar and did the cleans.
Fourth round, got the first HSPU again and once again struggled like no other on the last 2. I somehow squeezed out a second after countless attempts. Then more attempts, I couldn't get the third. So I decided to do the cleans then go back to the wall, and somehow, got it on the first try.
While this is still frustrating how difficult HSPU are for me, I'm happy with how that went. Sounds pathetic, but I'm feeling more comfortable with that position and the kip. More tripod work to build the core and upper body work!
Yesterday, we finished our cleanse. It was the first day that I was absolutely starving!! And whenever someone talked about food I just wanted to eat it all. haha. But I was good. I stuck to the cleanse as I was supposed to and got some great results. Didn't do my measurements this morning because I didn't have time, but probably will tomorrow. However, I did lose 5.5 pounds. I know it's mostly water weight, but I feel better. I feel less bloated and frumpy. Now is the time to make smart decisions and not eff it all up on the weekends. Here's to staying positive! :)
Showing posts with label Power Cleans. Show all posts
Showing posts with label Power Cleans. Show all posts
Thursday, April 5, 2012
Thursday, January 12, 2012
Snow and deadlifts!
Anyone else as excited for snow as I am?! LOVE it! The first snow fall is so pretty and relaxing! Just hope everyone is safe out there!
Strength: Deadlift 1-1-1-1-1
173-193-213-233PR-243PR (12#)
This week has been a bit of a roller coaster at the gym. I've been able to make small PR's, which is I guess is to be expected since I'm still at that year and a half mark. So I won't be making HUGE gains. I was a little nervous for setting a SRM today on the deadlift. Given that I've had a few back issues this year and haven't gone for a heavy single since January last year. But nonetheless, I was ready to tackle it but be cautious at the same time.
Mom and I shared a bar. I love watching mom lift, it's so great to see how far she's come in the gym and that she's not afraid to lift heavy weights. I believe she finished at 233# which was like a 30+ lb PR! So proud of her!
I warmed up with a few light sets just to get my back settled in and loose and ready to go. My first heavy single was at 173 and I slowly went up from there. 231 was my old SRM so I wanted to make sure that my fourth heavy single was over my old PR. 233 felt great going up, so I went up to 243. My lower back felt great through all the reps, which is where I've been having my problems. However, at 243, my upper back kind of rounded. It didn't feel terrible, but I know it wasn't the best. I decided to try and add 10 more pounds. I set up and went to pull, but could tell my upper back was going to start rounding again and decided not to follow through with the lift and just leave the bar happy with my 243 PR. I'm ready to tackle it again in the future. Maybe one day I'll make 300 :-P
WOD:
10:00 Amrap of:
10 Power cleans (115/75#)
20 wall ball sit ups (20/14#)
30 Double Unders
4 rounds +40 reps
I loved this wod! I was ready to get after this one since it was all movements I really like. My rounds of cleans were unbroken, unbroken, 9-1, 6-4, 6-4. These felt a lot better than the ones on Sunday during the hero wod. I think the additional 10# helped me keep better form. All wall ball sit ups were unbroken, and sheesh I forgot how much of a shoulder burner these are! My double unders went unbroken, 29-1 ugh!!, unbroken, 22-5-3, 10. I'm pretty sure that is the absolute most frustrating thing when you trip up on the last rep. ugh. I was shooting to beat 4 rounds and was ideally hoping I could stretch it to 5 full rounds, but fell just short of that. If I didn't trip up on the du's, I probably could've gotten all 5 rounds.
I finished off with 4 rounds of box dips to work on my triceps and keeping my arms close to my body, so I can get those ring dips. I did 4 rounds of 8 reps.
Overall, great day in the gym. Can't wait to get after the cleans tomorrow!
Strength: Deadlift 1-1-1-1-1
173-193-213-233PR-243PR (12#)
This week has been a bit of a roller coaster at the gym. I've been able to make small PR's, which is I guess is to be expected since I'm still at that year and a half mark. So I won't be making HUGE gains. I was a little nervous for setting a SRM today on the deadlift. Given that I've had a few back issues this year and haven't gone for a heavy single since January last year. But nonetheless, I was ready to tackle it but be cautious at the same time.
Mom and I shared a bar. I love watching mom lift, it's so great to see how far she's come in the gym and that she's not afraid to lift heavy weights. I believe she finished at 233# which was like a 30+ lb PR! So proud of her!
I warmed up with a few light sets just to get my back settled in and loose and ready to go. My first heavy single was at 173 and I slowly went up from there. 231 was my old SRM so I wanted to make sure that my fourth heavy single was over my old PR. 233 felt great going up, so I went up to 243. My lower back felt great through all the reps, which is where I've been having my problems. However, at 243, my upper back kind of rounded. It didn't feel terrible, but I know it wasn't the best. I decided to try and add 10 more pounds. I set up and went to pull, but could tell my upper back was going to start rounding again and decided not to follow through with the lift and just leave the bar happy with my 243 PR. I'm ready to tackle it again in the future. Maybe one day I'll make 300 :-P
WOD:
10:00 Amrap of:
10 Power cleans (115/75#)
20 wall ball sit ups (20/14#)
30 Double Unders
4 rounds +40 reps
I loved this wod! I was ready to get after this one since it was all movements I really like. My rounds of cleans were unbroken, unbroken, 9-1, 6-4, 6-4. These felt a lot better than the ones on Sunday during the hero wod. I think the additional 10# helped me keep better form. All wall ball sit ups were unbroken, and sheesh I forgot how much of a shoulder burner these are! My double unders went unbroken, 29-1 ugh!!, unbroken, 22-5-3, 10. I'm pretty sure that is the absolute most frustrating thing when you trip up on the last rep. ugh. I was shooting to beat 4 rounds and was ideally hoping I could stretch it to 5 full rounds, but fell just short of that. If I didn't trip up on the du's, I probably could've gotten all 5 rounds.
I finished off with 4 rounds of box dips to work on my triceps and keeping my arms close to my body, so I can get those ring dips. I did 4 rounds of 8 reps.
Overall, great day in the gym. Can't wait to get after the cleans tomorrow!
Monday, January 9, 2012
Hero WOD
The weekend came and went all too fast. But overall it was a relaxing one indeed. Mom and I decided that this year we are going to take more time for ourselves and be a little selfish. Her and I are one in the same, in that we feel like we have a lot on our plate and stress a lot. Which is also why we feel like we are having a hard time losing more weight. So in order to help release some stress every month we are going to do something for ourselves. This past Saturday we decided to go get pedicures and went to dinner. It was exactly what I needed. I love spending quality time with mom and the last few months, that has been very hard to do. I look forward to being more selfish with her this year! J
I also for once had a weekend full of sleep. I decided to take a rest day Saturday morning and sleep in, probably got around 10 hours. Then Saturday, Jer went out with the boys, and I was in bed by 11 or so. Probably got around another 9+ hours of sleep. And Sunday I went to bed around 9:45. It was definitely necessary to get all this sleep this weekend. I felt a little more refreshed. And with school starting next Wednesday and my schedule being even more crazy than it already is, I’m going to try and get all the sleep I can now.
Sunday I went to the gym to partake in a Hero WOD with a bunch of friends from other CF boxes in the area. I love that we do this every 90 days or so, that way we can all keep in touch and see each other more.
Hero WOD “Wittman”
7 rounds of:
15 KB Swings (35#)
15 Power Cleans (65#)
15 Box Jumps (20”)
20:03
Going into this WOD, I wasn't planning on going all out. I wanted to really pace myself. My number one goal was to get all rounds of KB swings unbroken, which I accomplished. For the power cleans, I wanted to do these obviously in as few sets as possible. My rounds were something like this 10-5, 5-5-5, 3-2-3-2-3-2, 3-3-3-1-1-3, 3-3-3-3-3, etc. something like that. I felt my lower back start to tighten up around the fourth round, so I really tried to focus on form instead of speed. I took lots of breaths during those sets too, so my rest time added up quickly. My box jumps are another story. Currently I've had this fear of rebounding and box jumps, don't want an achilles injury. So I literally jump up, either stand it up or jump up and down to ensure my hips are open, then land, reset, then jump up again. If I went through all 7 rounds rebounding my jumps, that would've saved me a lot of time. My last round I did about 8 that I rebounded, then went back to restting. So, I obviously could've saved time on the box jumps and getting larger sets on the Power cleans. But I was ok with my time. I wasn't out to prove anything, just wanted to get a good workout in.
I also for once had a weekend full of sleep. I decided to take a rest day Saturday morning and sleep in, probably got around 10 hours. Then Saturday, Jer went out with the boys, and I was in bed by 11 or so. Probably got around another 9+ hours of sleep. And Sunday I went to bed around 9:45. It was definitely necessary to get all this sleep this weekend. I felt a little more refreshed. And with school starting next Wednesday and my schedule being even more crazy than it already is, I’m going to try and get all the sleep I can now.
Sunday I went to the gym to partake in a Hero WOD with a bunch of friends from other CF boxes in the area. I love that we do this every 90 days or so, that way we can all keep in touch and see each other more.
Hero WOD “Wittman”
7 rounds of:
15 KB Swings (35#)
15 Power Cleans (65#)
15 Box Jumps (20”)
20:03
Going into this WOD, I wasn't planning on going all out. I wanted to really pace myself. My number one goal was to get all rounds of KB swings unbroken, which I accomplished. For the power cleans, I wanted to do these obviously in as few sets as possible. My rounds were something like this 10-5, 5-5-5, 3-2-3-2-3-2, 3-3-3-1-1-3, 3-3-3-3-3, etc. something like that. I felt my lower back start to tighten up around the fourth round, so I really tried to focus on form instead of speed. I took lots of breaths during those sets too, so my rest time added up quickly. My box jumps are another story. Currently I've had this fear of rebounding and box jumps, don't want an achilles injury. So I literally jump up, either stand it up or jump up and down to ensure my hips are open, then land, reset, then jump up again. If I went through all 7 rounds rebounding my jumps, that would've saved me a lot of time. My last round I did about 8 that I rebounded, then went back to restting. So, I obviously could've saved time on the box jumps and getting larger sets on the Power cleans. But I was ok with my time. I wasn't out to prove anything, just wanted to get a good workout in.
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