Free...: August 2011

30th
A. F.Sqt- Build to a true 3RM for the day
45x10, 135x5, 185x3
225x3 - http://www.youtube.com/watch?v=GgRFsLi9ppM
250x3 - http://www.youtube.com/watch?v=pHR0cbmXqIM
265x(1+f) - http://www.youtube.com/watch?v=qwzD2J964ro
265x3 (PR)

B. Oly tech- 5 mins (squat clean)
135x5 - http://www.youtube.com/watch?v=JtgMVcuyxHg
175x5 - http://www.youtube.com/watch?v=SS6qzF8UjsI
+
3rds for times:
Run 400m
12 Power clean @ 155#
6 Tire flips
rest 7 mins actively
1 - 4:13
2 - 4:08
3 - 4:10

28th Strongman Seminar
discussion on intensity, work volume, loads, rest led to try the bear complex (squat clean/thruster/back squat/thruster) x 15; 2-3min rest x2 @ 95#
2min rest
amrap bear complex in 4min (19reps)

discussed on active recovery
sled drag (forward and backwards) @ 30%bwt
helps recruit stabilizing muscles of the core!!! core is a MUST!

Farmer's walk - core recruitment and grip work. good exercise for stabilizer (in impact sports, this is a great exercise since while walking we are always in constant movement hence body needs to constantly adapt, idem for sled drag work)

Atlas Stone
worked on ground to shoulder work (ground to knees to shoulder and ground to shoulder)
5 reps @ 120# stone
1 rep succeeded @ 175#

Yoke walk
working on core and balance in motion. the goal is to have control of the yoke before stating loading the apparatus. make sure traps are engaged and make small steps. then RUN :)

definitely felt s lot stronger for the seminar than for the comp. i was lacking a lot of endurance/recovery during the comp mostly during high loads wods.

27th - Reebok Delli Fraine Competition & Strongman seminar
1st event
amrap in 4min @ 135#
1 squat clean
1 thruster
1 jerk

immediately after
1st min 5 pull-up
2nd min 10 pull-up
3rd min 15 pull-up
4th min amrap-pull-up (did 47 pull-ups in one minute without dropping from the bar)

3rd event
50m sled push @100#
50m sled pull @ 100#
500m row
50 gamestyle push-up
30 jumps over 24"box
after the first 4 events i finish in 4th position. from here they took the first 6 to do the last wod.

4th event
100m wheelbarrow @ 270#
15 DL @ 275#
100m wheelbarrow
10 C&J @ 185#
100m wheelbarrow
15 power snatch @ 95#
100m wheelbarrow
15 chest to bar pull-up

http://www.youtube.com/watch?v=FdncAJEh2Pg&feature=related

finish 6th in this event. The weights were heavy and i felt that i lacked endurance... could not keep cleaning the bar without taking 5-10seconds of rest. idem for snatch. all c2b pu were done unbroken!

25th

Full squat snatch

70x5, 70x5, 105x5, 125x4, 135x3, 135x3, 135x3, 135x3, 135x3

still need to keep back engaged before starting the movement, look up and tighten back/core/legs, then explode!

Drop snatch

125x5, 125x5, 125x5, 125x5, 125x5

Need to keep core and shoulders tight as catching the bar. This will help to balance the bar; else it is harder to maintain control.

Squat Clean

140x5, 165x5, 190x3, 190x(2+f), 190x3, 190x3, 190x3

keep the bar close to the body helps at the landing… the moment the bar moves slightly forward, the weight will also shift forward at the landing… not good!

Split Jerk

140x5, 140x4, 165x3, 165x3, 165x3, 165x3, 165x3

working on the drop... need to catch the bar (i.e. my body to move down vs catching the bar higher and then pressing the bar up - perception).

24th

21,18,15,12,9,6,3 for time:

Ring dips

C2B

GHD sit-ups

Time: 14:25 - all sets unbroken

23rd

A.B.sqt- Build to a 5rm for the day

225x5, 245x5, 265x5, 275x2

B.Oly tech work 5 mins – Jerk

135x, 155x5

5 sets @ high effort

Row 200m

40m Heavy Sled Push @ 115#

rest 6-7 mins actively

very hard… lactic acid accumulation, wanted to puke after 1^st set and never really got away all along the training! not a fun zone to be working in...

August 21st
10 min amrap 1-5 ladder:
HSC @ 115#
4 rounds + 3 reps

20th
A.Axle clean and press @ 95#; amrap in 60 sec; rest 3 mins; x 3
14 reps for all 3 sets
1

2 - http://www.youtube.com/watch?v=huxndAbVVwo
3 - http://www.youtube.com/watch?v=FcT60v6MezQ

B.KBS; x 15 Heavy; x 5; rest 90 sec
all sets unbroken
1 - http://www.youtube.com/watch?v=5O3FxBiG5e4
2 - http://www.youtube.com/watch?v=f04aJr81OJ8
3 - http://www.youtube.com/watch?v=tg-y0f7i6h8
4 - http://www.youtube.com/watch?v=V2YaP6JrRaw
5 - http://www.youtube.com/watch?v=LhPEs8rlyVE

C.Tire Flips; x 10 AFAP; x 4; rest 3 mins
"easy"

August 18
Snatch
45x5, 65x5
65x5 - http://www.youtube.com/watch?v=3Uo7WNeQWsE
105x(2+f+2) - http://www.youtube.com/watch?v=wGevWiuJRts
115x4 - http://www.youtube.com/watch?v=lsxygHCbswo
135x3

While catching the bar, i always remain at the same height and then press the bar up. I need to get deeper as i catch the bar on heavy loads

Front Squat
185x4, 205x3
235x(2+f) - http://www.youtube.com/watch?v=LF1sbLLOC48
235x3 - http://www.youtube.com/watch?v=gwfuZngpV0c

August 16
A.Snatch from blocks; x 2; x 8; rest 90 sec *tech not load
All sets at 100
1 - http://www.youtube.com/watch?v=ADmEALtCKbE
2 - http://www.youtube.com/watch?v=lnKdKlIS4oY
3 - http://www.youtube.com/watch?v=8B6YScfCTNs
4 - http://www.youtube.com/watch?v=KHkOHvd4fGU
5 - http://www.youtube.com/watch?v=qnyymy_wXsU
6 - http://www.youtube.com/watch?v=MA-R__AGXzk
7 - http://www.youtube.com/watch?v=ViwuoNxtTTg
8 - http://www.youtube.com/watch?v=QhPj-Z2arE8

Moving forward at landing… pushing the bar with hips forwards vs exploiting the ground up…

B.OHS; x 2,2,1,1; rest 4 mins
185x2 - http://www.youtube.com/watch?v=IDEMb_KARcs
225x(1+f) - http://www.youtube.com/watch?v=_bxqz1rQ3vA
245x1(PR)

250xf** - http://www.youtube.com/watch?v=LDAMGjq4MbI
** RUUUUUN!

+

5 sets @ 97%
6 tire flips
12 burpees broad jumps
rest 5 mins actively
Tire feels light!

August 11

Squat Snatch

70x5, 70x(2+f+1), 102x(2+f+2)

102x(2+f+2) - http://www.youtube.com/watch?v=-x3UkdrKAZQ

135x3

135x3 – http://www.youtube.com/watch?v=VHMTNfhOD6o

135x(1+2f+1) – http://www.youtube.com/watch?v=uMKze-YPAKo

120x3 – http://www.youtube.com/watch?v=lUOKOrYI368

120x(2+f+1) - http://www.youtube.com/watch?v=rX3Sc3PFk7s

120x(2+f+1) - http://www.youtube.com/watch?v=XD1VaqSAa34

Squat Clean

145x4 – http://www.youtube.com/watch?v=B21EtQm1c4o

170x3 – http://www.youtube.com/watch?v=u4UIWa17InI

170x3 - http://www.youtube.com/watch?v=ZfD7NJ9TBgM

170x3

145x4 – http://www.youtube.com/watch?v=bJhWLaZnuY0

145x4 – http://www.youtube.com/watch?v=4Ko7rPzaB3E

145x4 - http://www.youtube.com/watch?v=ybiiCYbKAjc

Front Squat

190x5, 215x4, 235x3

August 10

A.Split jerk from rack; x 1,1,1,1,1,1; rest 2 mins *no maxes

All sets at 175

1 – http://www.youtube.com/watch?v=lBdVUo7j9M4

2 – http://www.youtube.com/watch?v=XooFVJpKqfo

3 – http://www.youtube.com/watch?v=eWApJ4Q38Rk

4 – http://www.youtube.com/watch?v=G0_7_AT692I

5 – http://www.youtube.com/watch?v=eqMQ57q0p4Y

B. Press; x 5,5,5; rest 3 mins

135x(4+f) – http://www.youtube.com/watch?v=i3-tK9Rrr44

130x5 - http://www.youtube.com/watch?v=MhTktjVjIww

132x5 - http://www.youtube.com/watch?v=gwhC6AnqtrU

8 min amrap:

9 clap push-ups

6 T2B

3 strict chins @ 32kg
7 rounds + 15

La primera obligación del hombre es ser feliz,

y la segunda hacer feliz a los demás.

Ah, pero déjenme dejar algo bien en claro, tengo momentos de lucidez y
hablo muy claro. Y ahora hablaré con claridad... ... Amigos, hay
momentos en mi vida que son realmente momentáneos y no es porque uno
lo diga, pero hay que verlo...¿Qué vemos? Lo que hay que ver... porque
qué coincidencia amigos, que suponiendo que en este caso —no digamos
lo que podría ser— pero debemos pensar en ello y y entender la
psicología de vida para hacer una analogía de la síntesis de la
humanidad, ¿correcto? Bien, ese es el punto...

El mundo debería reírse más,
pero después de haber comido.
Mario Moreno "Cantinflas"

August 9

A.Snatch from blocks; x 2; x 8; rest 90 sec *tech not load

100x(f+1), 100x2, 110x2, 110x2

120x2 - http://www.youtube.com/watch?v=ffhxbwqEjS4

115x2 - http://www.youtube.com/watch?v=kMPggeUXzQI

115x2

115x2 - http://www.youtube.com/watch?v=PiNSSSbNYVg
worked on the point of contact, being dynamic/explosive and controlling the bar at the bottom position

B.OHS; x 3,3,2,2; rest 4 mins

185x3, 225x(1+2f) - http://www.youtube.com/watch?v=cNp-ie99X2E

225x(2+f) *taking too long to complete the movement though if i go faster, i lose control of the bar!... by the time i got to the 3rd rep, i was out of gas...

235x(1+f) *lost control of the bar as moving up... not patient enough... live and learn...

235x(1+f) – http://www.youtube.com/watch?v=g_ZFA5qYLTo

3 sets of:

90 sec @ 97%

1 tire flip

3 burpees

5 jumps to tire

rest 4 mins actively - fun :)
1 – http://www.youtube.com/watch?v=PjcKqdXytPc
2 – http://www.youtube.com/watch?v=teUcs6bxQBk

3 - http://www.youtube.com/watch?v=nJxTEVAe9Ro

To spend time is to pass it in a specified manner. To waste time is to expend it thoughtlessly or carelessly. We all have time to spend or waste, and it is our decision what to do with it. But once passed, it is gone forever. - Bruce Lee -

August 7
10 rds for time:
150m row
12 push-ups
10:53

August 6
A.Hang power clean; x 2,2,2,2,2; rest 3 mins
175x2, 175x2, 175x2

175x2, 175x2 - http://www.youtube.com/watch?v=Qa-NSIC01Yw

B.Axle DL- Speed pulls @ 70% 1rm; x 1; x 12; rest 60 sec
1 - http://www.youtube.com/watch?v=nxLKB2xiMl8
2 - http://www.youtube.com/watch?v=yPgxMh5SCVs

+
5 rds for time:
20 yrd sprint
7 axle DL @ 220#
20 yrd sprint
21 DU
3:31 - Back was tired from previous excercises!

August 4
Snatch synchronization – preparation/warm-up for snatch
70x5, 70x5, 70x5 - http://www.youtube.com/watch?v=8OlVlrGe1Nk

Snatch by parts – working on keeping the bar close to the body and also on the complete extension at the jump/explosion - when any of these parameters are off, the bar will tend to move forward.
100x3, 100x3, 100x3
100x3

120x3 - http://www.youtube.com/watch?v=_Rts_ykTwII
120x3 - http://www.youtube.com/watch?v=7thAKoR1ZMU
120x(2f+1) - http://www.youtube.com/watch?v=z2po0SubmN0

Front Squat – 3sec down up to 90deg, 3sec @ 90deg, then up!
120x5, 120x5, 185x3, 215x3, 225x3
245x3 - http://www.youtube.com/watch?v=bdTZHKgFkkE
250x3

August 3
A. Bench Press 4,4,2,2,1,1; 3min rest
175x4, 185x4, 200x2, 215x2
225x1(PR)

227(f) - http://www.youtube.com/watch?v=RtsuXrdXJKg

B. Weighted Dip 3,3,3 @ 3131; 3min rest
90x3, 101x3
105x3 - http://www.youtube.com/watch?v=IAqakXRvI40
+

for time
20MU
300DU
6:30 ** 18 MU unbroken! :)

August 2
A. Front Squat 4, 4, 3, 3, 2, 2; 2min rest
185x4, 205x4, 225x3, 245x3
265x2 - http://www.youtube.com/watch?v=Zkt97lQUHZY
275x(1+f)

B. OHS 3x3; 2min rest
205x(1+f)
185x3 - http://www.youtube.com/watch?v=1Dx0DgpKvh0
205x3 - http://www.youtube.com/watch?v=ZP2UhFuxqwQ
The FS done before killed me. At this point i felt like i had no more strength.

C.5min Olift Tech Practice - Drop Snatch
135x5 - http://www.youtube.com/watch?v=0_U6ML8VmDs
165x(f+2+f)

Still having problems getting in the pocket in a dynamic manner.

+
3sets @ 90%
3 Clean and Jerk with Fat bar @ 165#
12 KBS @ 80#
1st rnd - http://www.youtube.com/watch?v=zSaBb-XckIo
2nd rnd - http://www.youtube.com/watch?v=a0Zn9fffRYE
3rd rnd