Barbell and Gymnastics

Today I hit 2 PR's!  Whoa, it has been a while.

106kg Clean and Jerk

12 consecutive muscle ups.

14

"DT" @ Dominik's

135# @ 15:31

I need to work on my receiving at the power position. I tend to not stick my butt back as far as I should.

15' rope climb (1) - no legs

3

Grace

5:40

20 seconds slower than my PR.

My cleans were strong, jerks felt a little wobbly.

There are mirrors in the gym I workout at now. I noticed my right heel lift up on the jerk dip. I also noticed this in some old videos I reviewed recently. On another occasion, with Dominik and Amanda my right heel also came up during the dip phase of the jerk.

Are weight lifting shoes to answer to the problem? More flexible ankles?

7

Burgerner Warm-up
45, 65, 65

SHP
10 @ 95# 3 rounds

5 rounds
ring dips
jump lunges

muscle ups
5

OHS
5 @ 65
5 @ 65
5 @ 75
5 @ 75
5 @ 85
10 @ 85

"DT" @ 115#
5 rounds for time:

12 DL
9 Hang Power Cleans
6 Push Jerks

10:00

I have been sitting at my desk too long in comparison to standing around in Bally's or on the pool deck at the naval base so my posture is starting to feel like crap again. Really have to make a conscious effort to be in good posture all the time. I even tell my clients to be thinking of of it often. I don't want to be this hypocrite and be Quasimodo. Although he is quite jacked. hah. So I did some OHS to strengthen my posture and general strength. It feels good. I am looking forward to start to go heavy.

I have been slacking.

I have been slacking.

I am starting up again and am planning on being more consistent with documentation.

Grace @135#- 6:19

about a minute SLOWER since January. No prob! I am bouncing back. I train ramdomly day though.

33 thick bar pull-ups in 1 minute.

DT

6:43 @ 95#

I am going to bump it to 105# or 115# next week.

and 50-65# thrusters in 2:53.


Who says there is not enough time for a (good) workout.

Time for conditioning.

DT @ 95#'s of weakness.

12 DL
9 Hang Power Clean
6 Push Jerk

5 rounds in 8:12




For the next four+ weeks I am going to follow this...hopefully.

3 days on
1 day off (but still doing my warm-up)
2 days on
1 day off

1-Heavy Barbell complex (deadlift, squat clean, push jerk emphasis)
2-High intensity calisthenics ~20-30 min (variations of: sit-ups, pull-ups, push-ups, body weight row, lunges and back extension)
3-Kettlebell complex (swing clean, snatch, deadlift, squat and lunge)
4-off
5-Heavy Stuff 2-6 reps (Deadlift, Squat, Shoulder Press, Bent Row)
6-High skill gymnastics (rope climb, handstand push-ups, single-leg squats, ring work) and/or Benchmark WOD (the girls)
7-off

I am going to do my mobility/flexibility warm-up Monday-Saturday and do whatever movements work requires such as running, leading stretches, demonstrating etc.

Currently the heaviest I have been in my life tipping the scale at 156# (clothed).

1/15/10
double under practice 15 minutes
Grace-5:20
Alternating headstand/handstand 1 minute of each for 13 minutes staying inverted.

50 pull-ups
50 air squats
25 burpees
3:24

snatch progression (power snatch, hang snatch, full snatch, OH squats, 45# and 65#)

4 round couplet of:
4 muscle-ups
10, 9, 8, 7 Hang Power Cleans @135#