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Weightlifting (Power Snatch, Jerk Dip)

Training (8/26/15): Power Snatch 2 x 2 @ 70% (135#) 1 x 1 @ 75% (145#) 2 x 1 @ 80% (155#) 3 x 1 @ 85% (165#) Jerk Dip 2 x 2 @ 90% (245#) 2 x 1 @ 100% (275#) 2 x 1 @ 110% (300#) First time completing jerk dips – kind of strange. Where I could feel the benefit instantly doing jerk balance, the jerk dip is a little bit more of an issue of trust in my coach. Kind of feels like squatting in high…

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#jerk dip #power snatch

Weightlifting (Clean & Jerk, Snatch Pull)

Training (8/25/15): Clean & Jerk 2 x 2 @ 70% (195#) 1 x 1 @ 75% (205#) 2 x 1 @ 80% (220#) 3 x 1 @ 85% (235#) Snatch Pull 2 x 3 @ 100% (205#) 2 x 2 @ 110% (225#) Starting to feel like my weightlifting may be getting to the point of a breakthrough. While I am still having trouble “feeling” my mistakes, I am starting to be able to recognize them when watching the movements on video. There are…

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#clean & jerk #snatch pull

"The Chief" Revisited

“The Chief” Revisited

Training: 5 x 3:00 AMRAP (only complete rounds): 3 Power Cleans (135#) 6 Push-ups 9 Air Squats Resting 1 min between each AMRAP. (26 rounds Rx’d) About eleven months ago we completed “The Chief.” My coach suggested that we pick a total number of reps to target for the first few rounds and then reevaluate in the final couple. At that time we chose four rounds, and then I jumped up to five for…

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#The Chief

"Lipson"

“Lipson”

Training: 21-15-9 reps of: Back Squat (185#, from the ground) Kettlebell Swing (1.5 pood) (5:26 Rx’d) Usually when I see a named workout programmed I feel a bit of dread down in my core. However, as I kept looking at this one, I couldn’t help but think, “This doesn’t seem too bad.” Of course, every time I think that, I am always proven very wrong – so I was hesitant to think that for long. I…

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#Lipson

In the Pool

Training: 400m Swim 20 Push-ups 300m Swim 15 Push-ups 200m Swim 10 Push-ups 100m Swim (24:43 Rx’d) With the comp on Saturday, I wasn’t feeling like getting too crazy today, but I definitely wanted to “do something.” Swims always seem to fit that bill. It is enough work to leave you feeling like you did something (and starving), but pretty easy on the body. Talking with my training partner…

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#push-ups #swim

Weightlifting, HSPUs, Squats, DL

Training (8/18/15): 10 Min EMOM: 2 Power Cleans + 1 Push Press (Increasing Weight) (135# – 225#, missed 235#) Training (8/19/15): 10 Min EMOM alternating: Odd Minute: Neutral Grip Pull-up (8 reps) Even Minute: Muscle-up, Strict Ring Dips (1 MU, 8 Ring Dips) 5 Rounds for Time: 7 HSPU 30 Air Squats 7 Deadlifts (225#) (6:08 Rx’d) With a competition coming up on Saturday tried to take it easy today;…

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#deadlifts #HSPU #power clean #pull-ups #push press

Bergeron Beep Test

Training: Front Squat Find 2RM (335#) Then… 2 x 2 @ 90% of 2RM (300#) 2 x 3 @ 80% (265#) After getting a pair of reps at 335#, only 10# short of my previous 1RM, I am certain I am going to leap over my previous 1RM and inch ever closer to that 400# front squat. I used to be really excited about pulling a 500# deadlift, but I think I am more excited about big front squat numbers – it will…

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#Bergeron Beep Test #front squats

Jerk Balance, Handstand Walks

Training: Jerk Balance 1 x 1 @ 185# 1 x 2 @ 195# 1 x 2 @ 205# 1 x 1 @ 215# 2 x 1 @ 225# This is the first time I have ever done this exercise. It is very interesting. After a little practice with the movement I could feel how it was helping me identify my movement under the ball. It was easier to feel the speed in completing the jerk and getting under the weight with proper foot position.…

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#Jerk Balance

Pairs "The Admiral"

Pairs “The Admiral”

Training: In teams of two, 3 rounds for time: 40 Burpee Pull-Ups 40 Front Squats (155#/105#) 40 Box Jumps (24”) (29:55 Rx’d) I had done so little conditioning this week, when we were given the option to either complete “The Admiral” as an individual or team, I didn’t know what to do. Based on the number of athletes in the gym, I decided not to complete the workout as an individual, go as hard as…

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#The Admiral

Thrusters, Muscle-up, Ring Dips

Training: Thusters: 3 – 3 – 2 – 2 – 2 (increasing weight) (185#, 205#, 215#, 225#, 235#) Starting this workout I wasn’t sure how things were going to go, the movement did not feel great, but after the the first two sets of three reps, things started feeling much better. By the time I gripped the bar at 225# it felt like something had changed: all I was concerned with was pulling that weight off…

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#muscle-ups #ring dips #thrusters

"Rest" and Reading

“Rest” and Reading

A photo posted by Jay Swan (@thejayswan) on Aug 13, 2015 at 3:08pm PDT Took a “day off” from training yesterday. Was going to hit the pool for a swim workout, or a little active recovery, but decided I would just take the day off completely. At least from physical training. I ended up reading a lot throughout the day – from both “Relentless: From Good to Great to Unstoppable” and “The Champion’s…

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#Books #Rest

Partner Triplet

Training: Power Clean + Push Press 3+3 (185#), 2+2 (205#), 2+2 (215#), 1+1 (235#), 1+1 (245#), 1+1 (255#) With my power clean to push press creeping up towards my last clean and jerk 1 RM (265# – it has been a while), I am looking forward giving my clean and jerk a new attempt. Weightlifting has been a newer focus in my training, which is good – there is a long way to go. With partner, for time:…

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#DU #KBS #power clean #pull-ups #push press

Weightlifting

Training: Snatch (from blocks, below knee) 2 x 2 @ 70% (145#) 2 x 1 @ 80% (165#) 3 x 1 @ 85% (175#) Snatch, in general, is a constant frustration to me, but pulling from blocks is even more frustration. It wasn’t until the last two reps with 175# that my body finally moved into the full squat position in the catch without thinking far too much, or inadvertently catching in the power snatch…

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#front squats #snatch

"Air Force"

“Air Force”

Training: “Air Force” 20 Thursters (95#) 20 Sumo Deadlift High Pulls 20 Shoulder to Overhead 20 Overhead Squats 20 Front Squats Every minute, 4 burpees. (6:41 Rx’d) Being in the second heat of two completely changed my game-plan for this workout. It is evident very early on that the burpees played a bigger role in make this a difficult workout. Managed to make it through the first three…

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#air force

Wall Walks, Pass Throughs, Burpees

Training: Thusters: 3 – 3 – 3 – 3 – 3 (increasing weight) (185#, 195#, 205#, 215#, 2 x 225#) Failed on the last rep due to poor hand position coming out of the front squat. In order to complete the second rep, I had even completed an additional front squat to reset my hands before attempting the rep. Need to work on my front rack and wrist mobility to improve this movement. Three reps at 225#…

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#burpee box jumps #thrusters #wall walks

5K Row and BTWB

Rowing 5000m is even less fun than I thought it would be – fortunately this was not for time, and was to be completed at 75% effort. With that said, it was a long 22 minutes of work. For quite a while I have been recording my workouts in Beyond the Whiteboard. As compared to most application for recording workouts, I think BTWB is a pretty great product, and does a decent job at providing some…

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#BTWB #row

More Olympic Lift Skills

Training: 1a. 2RM Split Jerk (255#) 1b. 8 x 1 @ 90% of 2RM (230#) Enough heavy jerk wreck havoc my wrists. Probably should have just worn some wraps, but though I would benefit from staying away from the assistant implements whenever possible. However, at the mid-way point of the 8 x 1 my wrists were screaming it me. Next time. 2. Snatch High Pull 2 x 3 @ 65% 1 RM (135#) 3 x 2 @ 75% 1 RM…

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#HSPU #jerk #snatch high pull

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