Chest-to-bar pull-ups ladder up to 5, down to 1
6 x 4 ring dips
3 x 5 warm-up deadlifts: 135, 145, 155
5 x3 work sets of deadlifts: 180, 185, 190, 195, 205
I alternated between all the exercises for the most part, doing a set of deadlifts, a set of pull-ups, a set of dips.
Burgener snatch warm-up
Snatch drops from overhead
Snatch balance from bar on back
7×3 snatches @ 35, 42, 50, 56, 60, 63
5×5 overhead squats @ 63, 68, 73, 78, 82
Burgener warm-up x 3
7 x 3 cleans: 80, 85, 95, 105, 115, 117, 120
A little floor locomotion practice (too little)
3 x 10 barbell bent-over rows from the floor. First two sets at 105 lbs (too heavy, a struggle), third set at 85
The cleans went really well. At 117 I think they went especially well (for being my previous 3-rep max that was awkward). At 120 I had a bit of arm-yank too early. I was noticeably fatigued. Next time I’ll get to 120 in fewer sets and make it more of a jump and more solid. I also better work up my jerks, most recently at 105.
My low back is very tired.
I was stressed out and scattered and emotional for the past week because of my dad’s health struggle. Instead of doing workout 2 from my program, I took Lianne’s Friday 8:30 class. I did back squats up to 5 at 185 (which would have been part of workout 2), and then we did “SoMo” and my time was 10:42 — more than a minute slower than when I did it at CrossFit Southern Missouri in West Plains.
Today we did yoga with our class at the gym and then Tom and I did some lifting. I felt so weak and discouraged (from my emotional state). I was just going to stretch while Tom worked out, but I decided to do at least part of workout 3. I did presses up to 2 x 3 at 78 lbs, then continued with sets of 3 push-jerks at 90, 100, and 2 x 3 at 105. I can’t do split jerks right now because I’m still favoring my right ankle that was sprained on Dec. 23. It hurts in certain positions such as when it is the rear foot in a lunge.
Then I did 10 hanging toes to bar as slowly as I could and about three tuck-sits with “swinging” on the parallettes.
What I also should have practiced as part of workout 3 would have been Turkish get-ups, one-leg deadlifts, and (in my rudimentary manner) floor locomotion. I’ll do those tomorrow.
Deadlift, ring dip, chest-to-bar pull-ups. Could not do five straight chest-to-bar, though I did last time.
Last week (Tuesday?) I did workout 4 out of the five on my plan:
Floor locomotion/core/hand balance stuff
3 x 10 barbell rows from floor at 80 lbs alternating with
7 x 3 cleans at 70, 80, 90, 100, 110, 115, 117
At 115 and 117 the quality was inconsistent with early arm pull on some of the lifts. Not all.
Friday we did “Christina”:
AMRAP in 20 mins
9 Squat Cleans (I used 65 lbs)
9 KB Swings (I used 24 kg)
9 Toes to Bar
9 Push-Press (65)
What a long slog this twenty minutes felt like. I only got about 3.75 rounds. That was at noon. I did the workout again with two other women at 5:30, using a 33 pound bar instead of 65 and everything else the same, and got 4+ rounds. I was nice and tired!
Today, workout 5 from my plan:
Snatch drops from overhead bar position–I warmed up by rowing and then doing a bunch of these snatch drops with the 5-lb stick as well as heaving snatch balances. I also did lightweight tall snatches from on my toes with the bar on my back/shoulders and then from the scarecrow position. My focus is on finding the bottom when receiving the bar, rather than power snatching and then finishing the squat. Focusing on the same thing, I then did 5 x 3 snatches at 30, 33, 40, 45, and 50 lbs. I felt lackluster. No biggie; we had just had the yoga class and it felt good to be moving even though I sort of just wanted to go home and relax! Then I did 3 x 5 overhead squats at 63, 68, and 73. My “core” felt fatigued but the squats felt well balanced anyway.
Today was my third workout of my five that I’m doing in each two-week period.
- Floor drills (four-limb movements of whatever kind I see online and can imitate — coolest example; slightly more realistic example)
- Turkish get-ups, four per side with 8 kg and four per side with 12 kg
- 5 x 5 push jerks at 60 lbs, 70, 80, 90, 95. I was going to do 100 lbs for my last set, but my back buckled a little bit on my fifth one at 90 so I backed off. Recently I have done two clumsy things and hurt myself (the right ankle sprain on 12/23 and the failed one-foot box jump last week), so I have to remember to pay attention and be conservative.
- In between each set of jerks, I did five toes to bar as slowly as I could and five each side one-leg deadlifts with 35 lbs. I am building skill and those are getting easier. I should be able to go a lot heavier soon.
- I finished off with some bench push-offs, a slightly explosive modified push-up that I found through Art De Vany, and then a bunch of adductor and shoulder stretching.
Earlier in the morning we had a yoga class, our first one. So, I feel great, but tired after all that.
Today was workout 2 of the five I’m going to be using for a while.
3 x 5 back squats at 125, 145, 155 alternating with 3 ring dips and 5 barbell bent-over rows (from floor) at 85 lbs.
Back squats at 185: my intention was to do 3 x 5 but what I actually did, sore from Sunday and from yesterday’s situps overload, was: 2 x 3 at 185, 1 x 6 at 165
Between all sets I did 3 ring dips and 5 bent-over rows. Afterward I did a few backbends, a skill I barely possess and don’t want to lose.
I visited my dad in Chicago and ended up having about six days with no exercise whatsoever — except for a long walk I took one night in our old neighborhood.
For 2011, I’ve designed five workouts for myself that cover most of the movements (or types of movements) that I want to maintain proficiency in, during this period of time in which I don’t have specific performance-improvement goals. What with running CF 206, caring for our house and yard, playing guitar, and tons of reading both work-related (currently: Catching Fire: How Cooking Made Us Human) and not work-related (current book-club book is Faithfull, which is Marianne Faithfull’s very entertaining memoir), I don’t have the bandwidth to commit to a specific improvement in strength or conditioning. My goal instead is to maintain proficiency and respectable strength in the deadlift, squat, press, clean and jerk, and snatch, plus flexibility/mobility improvements.
My five workouts are to be done during each two-week period. Five strength workouts in two weeks is both realistic timewise and adequate to my maintenance goals. Today was workout #1:
– Warm up with jumping rope and mobility work
– Chest-to-bar pull-up ladder to five and back down to 1 (A ladder means: do 1 and rest; do 2 and rest; 3 and rest; up to 5 and go back down)
– 3 x 5 warm-up deadlifts at 135, 155, 165; 5 x 3 work-set deadlifts at 200 lbs (wearing WL shoes and using alternating grip without hook grip–I have a habit of using hook with alternating grip and it isn’t necessary)
– 5 x 3 ring dips
– Chest-to-bar pull-up ladder to 5 and back down once again
– Shoulder mobility from Scott Hagnas
Because my goal is maintenance, next time workout 1 rolls around (i.e., in two weeks), I may do the same deadlift work sets instead of going heavier. During each week I’ll squeeze in other workouts/exercise whenever possible, such as in a class, but my primary commitment is to my specific five “maintenance” workouts during each two weeks.