Where I've been

It's been a year of milestones. My wife and I bought a house, we had a daughter, I finished massage school, and I'm weeks away from taking both the national board certifications and the NASM certified personal trainer exam. I'm not looking for a career change, per se, but I've been laser-focused on my interests.

And, thus, it's been a year tumult and a year of tremendous personal growth.

But to renew my dedication, I've returned to Olympic lifting after taking some time off to get my literal and figurative house in order. I'm back on track with eating Paleo and I've tabled my other hobby, for now (climbing and baseball), to really primarily on being the best competitive O-lifter I can be.

My 1RM snatch and clean and jerk are close to PR (80/100 kg) and I seem to be back on track, assuming that injury management stays in check.

I tell you all this because I've decided to compete in November for the Masters comp in York, PA. Goals: 91 kg snatch and 115 kg clean and jerk.

I also dream of the days ahead when I hang it up to coach Stella in her pre- and off-seasons.

WOD 11/06/08

Front Squat: 1 x 100 kg (90%)
Rack jerk: 3 x 3 @ 70 kg (70%)
Snatch + Power Snatch: 3 x 115 lbs (60%)
OHS: 1 x 2 @155 lbs (85%)

Metcon: 3 rounds
300M row
10 pull ups

2 min rest

3 x 10-28" box jumps

WOD 11/02/08

Handstands x 5

Front Squats:
134 x 5
204 x 5
214 x 5
224 x 5
234 x 3
244 x 2
254 x 3 PR
264 fail

Handstands x 5 (lower in planche)

Abs:
Windshield wipers 3 x 10
Russian twist x 10 + 1 slam ball sit up + 5 GHD sit ups x 3

WOD 11/01/08

Snatch: 40, 40, 45, 50, 55, 60, 70, 75, 80x, 80x, 80x, 80, 82.5x, 82.5x

C&J: 60, 60, 65, 70, 75, 80, 85, 90x, 90

WOD10/26/08

Clean Pulls

WOD 10/16/08

Snatch 3 x 2 -- 40 kg
Hang snatch 3 x 2 -- 40 kg
Hang snatch 3 x 2 -- 40 kg (from rack)

Snatch x 2 -- 40, 45, 50
x 1 -- 55, 60, 60

Snatch DL x 3 -- 60, 65, 70, 80, 85

Abs: 3 x 10 toes to bar
3 x 10 GHD circles (20#)

Injuries really do suck

I've been out since my last post with tennis elbow. I've been on a steady diet of physical therapy, mobility exercises, and stretching.

It's been a brutal experience.

WOD 10/9/08

Snatch: 4 x 2 (40/45 kg)
2 hang + 2 floor x 4 (40 kg)
FS x 5 (40, 40, 50, 60, 65, 70, 75, 80)

WOD 10/7/08

Clean pulls 2 x 3: 60 kg
Clean & Jerk x 2: 60, 65, 70, 60

Abs: 5 x 5 L holds (1 sec)
3 x 10 toes to bar

10 Min handstands to split planche

WOD 9/7

I failed on my 80 kg snatch attempts again this week, but I hit four big PR milestones.  We worked out with some really stout guys from OBX Lifting and both were in their mid- to late-forties, warming up on 110 snatches.  It gave me massive hope to compete at an elite level in a couple years.  They gave a lot of free feedback, to the point you realize just how little you know among experienced lifters.

Our little band of weightlifters is growing into a real lifting club.  We built two free-standing platforms and we have the 5 already at Potomac CF.  Good friggin' times.

WOD:
C&J, heavy single -- 50 x 2 x 2, 60, 70, 75, 80, 85, 90, 95 PR
Front squat, heavy single -- 70 x 2 from clean, 90 x 3, 95, 100, 110 PR

Abs: alternating
3 x 15 GHD situps
3 x 15 knees to elbows

WOD 9/6

WOD:

Tall snatch + mid-hang snatch - 1 + 2 x 4 -- 40 kg
Overhead Squat, heavy singles -- 50, 60, 70, 75, 80 x 2 PR

Snatch -- 40, 50, 60, 65, 70x, 75, 80x, 80x, 80x, 80x, 70

WOD 8/4/08

Screwing around with rack jerks today, I hit an unexpected PR. It helps that I can't do the conversions in my head, so I get a case of the fuck-its.  112 kg is like 50 lbs over my PR.  I little bit of a press-out but I got it up. Dumped on 117 kg.

Front Squat: (80%) 3 x 5 - 70 kg
Snatch Pull: (105%) 1 x 3 - 85 kg, 2 x 4 - 90 kg
Rack Jerk: Heavy singles - 60, 70, 80, 85, 90, 95, 112.67 (PR), 117.67x

3 Rounds for time:
10 sandbag half moons (35% body weight) - 50#
10 burpees

Time: 2:57

WOD 9/3/08

Warm up:
1 x 5 60kg snatch (1st 3 were fails. Dude!)

WOD:
1 x 4 muscle snatch 55kg (90%)
2 push jerk + 1 split jerk x 3, 60kg (60%)
3 x 3 clean and jerk 60kg

Metcon: 4 rounds for time
5 pull ups
5 30" box jumps
5 GHD sit ups
5 24kg KBS (35% bw)

Time: 4:30

3 x 15 toes to rings
3 x 15 ab rollers

WOD 9/2/08

Warm up:
10 OHS
750M Row
Alligator walk

WOD:
Back squat (87%) 2 x 5 @ 285 lbs
Snatch DL (118%) 2 x 3 @ 95 kg
Snatch Pull (118%) 1 x 3 @ 95 kg
Push Press (85%) 3 x 5 @ 67.5 kg (from power clean)
Pull ups 3 x 10 with 20 lbs vest
GHD Situp 3 x 10 with 4 kg med ball overhead
Side bends 3 x 10 @ 24 kg

WOD 8/31/08

Warm up:
750M row, alligator walk, side lunges, kicks (side, front), squat stretch, wrist and elbow circles, scorpions
2 x 40 kg snatch

WOD 1: 1RM snatch
50, 60, 65x, 65, 70x, 70x, 70, 75, 40, 40, 80x (4)

Abs: 15 KTE, 2 x 10 TTB

The last attempt was my closest. I caught it easy and dumped on the OHS.  F!  I have to cap my 1RM attempts at 7-10.  16 snatches is getting ridiculous.

WOD 8/30/08

3 Position Snatch: 50 kg, 1 extra full snatch for dropping
Snatch Balance: heavy single to 1 x 2 (50, 55 pressed out, 55, 60, 65, 60 60)

Rower intervals: 250 sprint to 150 recover.  Rounds for 7 minutes (3.5)

Abs:
2 x 15M caterpillar walk
1 x 10 knees to elbows
1 x 10 toes to bar

Tomorrow, heavy singles day. Going for 80 kg.

WOD 8/28/08

Warm up:
Light KB swings
40kg clean pulls 2 x 2
40 kg clean & jerk 2 x 2
40 kg sotts press 1 x 3

WOD 1:
Front squat: 3 x 5 (77.5 kg) (77%)
Snatch pull: 3 x 3 (80 kg) (103%)
Rack jerk: 1 x 3 (85%)

WOD 2: For time

20 KB swing (24 kg)
10 24" box jumps
15 KB swings
5 Box jumps
500M Row
5 Box jumps
15 KB swings
10 Box jumps
20 KB swings

Time: 7:40

WOD 8/26/08

Forgot my shoes tonight. Interesting lifting in bare feet. It was a good exercise in stability though.

Warm up: 2 x 29 kg snatch
Hang snatch: (heavy singles) 38, 40, 45, 50, 55, 60x
Muscle snatch: (heavy singles) 50, 55, 60, 65, 60, 60
Power clean + jerk + 2 push press at 60 (75% - 4 rounds)

Metcon: (3 rounds)
10 (75 lb sandbag shoulder cleans + 2 lunges) - Rx is 50% BW
20 Pull ups (did all unbroken)

Time: 7:15

WOD 8/26/08

Muscle snatch - heavy single
Power clean + push press - 75% PC x 2 x 3

WOD 2: 3 rounds for time
10 (1 sand back shoulder clean + 2 lunges) - 50% bodyweight
20 pull ups

Time: tbd

WOD 8/24/08

Warm-up:
Row 200M, reverse wrist curls (5# KB... what?), 2 x 40 kg clean pulls

WOD:
C&J Doubles 40 kg, 46.8, 60, 65
Clean singles - jerk doubles 70, 70, 60

Clean + 5 FS - 60 kg x 5

Clean pulls x 4 @ 70, 75
Snatch pulls x 4 @ 85, 80, 95

100 Ab mat sit ups

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Sick! http://strengthmill.com/viewvideo/1506/One_Arm_pullup_to_one_arm_muscleup_to_one_arm_pres/