Jim vs. Clean & Jerk

It’s been way too long since I’ve done this one, and way too long since I pushed past 90% of my (now very old) PR. So I did both today.

Clean & jerk
100 x 1
120 x 1
140 x 1
160 x 1
150 x 1
130 x 1
110 x 1

What can I say? Bar went up.

Maybe time to go for a new PR.

 

Jim vs. The Olympic Lifts

Back to the barbell! And since the last couple of weeks didn’t really have much in the way of ballistic movements, the Olympic lifts seemed like a good place to start.

Snatch
65 x 1
75 x 1
85 x 1
95 x 1

Clean & jerk
95 x 1
115 x 1
135 x 1
155 x 1

I didn’t push for new maxes on these or anything, but I ended up on loads that were at least moderately heavy. They went well, and felt strong, and it’s cool to be back.

Jim vs. Clean & Jerk, Helen

I meant to get up early and workout this morning, because it’s steam-shutdown week at Cornell. Nothing encourages a home workout like ice-cold showers.

Unfortunately, nothing discourages a home workout like nightmares and restless sleep. So I found myself at Teagle today anyway, determined that if I had to endure nigh-hypothermic showers, I was going to get in both the metcon I’d planned and some barbell work.

Clean & jerk
115 x 1
135 x 1
155 x 1
145 x 1
125 x 1

So that was the barbell work. 155 is 90% of my max; maybe next time I’ll use 95% as my peak.

“Helen”
Three rounds for time of:
400m run
Kettlebell (52.5lb dumbbell) swings x 21
Pull-ups x 12

Knocked this out in 10:48, 45 seconds slower than my PR but almost a minute faster than last time. Cool, especially as I needed to walk through a crowded gym twice each round to get from where I was doing the swings and pull-ups to the door outside.

Jim vs. Clean & Jerk, Clean Pull, Back Squat

No changes here outside of incorporating more reverse pyramid action.

Clean and jerk
135 x 1
155 x 1

Clean pull
165 x 2
150 x 3

Back squat
185 x 3
165 x 5
150 x 5

Done and done.

Jim vs. Clean & Jerk, Clean Pulls, Back Squats

Not much time today, so I just went with six total sets. But I used the highest weight I did on any exercise’s set last time for each set this time.

Clean and jerk
145 x 1
145 x 1

Clean pulls
145 x 2
145 x 2

Back squats
185 x 3
185 x 3

Huh. Looks like I should’ve been doing sets of 5 for the back squats. Damn.

Jim vs. Clean & Jerk, Clean Pull, Back Squat

I actually got a stitch in my side during my warm-ups today. I’ve been gone too much, too long.

Clean and jerk
125 x 1
145 x 1

Clean pulls
135 x 2
145 x 2

Back squats
145 x 5
165 x 5
185 x 5

Went heavier for the C&Js and the back squats, lighter for the clean pulls. They all felt better for it, and the pulls also benefited from my willingness to just drop the weight after each rep.

But seriously: six workouts this month. Not quite as bad as last June, but it means in the first two months of 2012 I’ve only worked out 19 times. I’ve managed 18 workouts in a single month twice in the last year.

So I know damn well I can do better.

Jim vs. Clean & Jerk, Clean Pull, Back Squat

Day 3!

Clean and jerk
115 x 1
135 x 1

Clean pulls
145 x 2
155 x 2

Back squats
135 x 5
155 x 5
175 x 5

Good one. The clean pulls were tougher than expected, but everything else felt strong. I like this program, but I don’t think I’ll be doing all three days each week; I need more metcon. So I’ll probably do two days per week, cycling through 1-2, 3-1, 2-3.

Jim vs. the Olympic Lifts

More barbell fun.

Power snatch
115 x 1
115 x 1
115 x 1

Clean & jerk
155 x  1
155 x 1
155 x 1

Used 90% of my maxes for this one. Not sure I warmed up enough, especially for the C&Js, but I got through it.

Jim vs. The Olympic Lifts

Went in today thinking that after this week I wouldn’t see a barbell for two months. Turns out it won’t be quite that bad — Teagle’s lockers will be off-limits, but there will still be showers, and I can work with that — but I did some Olympic lifts anyway.

Snatch
105 x 1
105 x 1
105 x 1
105 x 1
105 x 1

Clean & jerk
150 x 1
150 x 1
150 x 1
150 x 1
150 x 1

I used 85% of my recent PRs, and focused on doing full squats on the catch. That went really well; some were more “power, then squat,” but I got the squats in on all but the very last rep.

Jim vs. Grace

It’s been some time since I tackled one of the named Crossfit workouts, and I’m also worried that I’m falling into the habit of only doing longer metcons on weekends and thus cutting myself off from some great barbell-based workouts. Hence:

“Grace”
135lb Clean and Jerk x 30

This is the first time I’ve tried to do this one as Rx’d, and early on it felt like I’d never be able to finish. I considered cutting myself off at ten minutes, since it wasn’t long before I was reduced to doing one rep at a time. But when that ten-minute mark rolled around, I’d already done 26 reps, so I was damn well going to get 30.

Wrapped it up in 11:38 — so yeah, by the end I was averaging a blistering 25 seconds per rep — but I wrapped it up. Rawk.