Fight Gone Bad #3

Today was FGB6, number 3 for me.

I did better than I have even done finishing at 354 reps. I also finally did it in the order I was supposed to; starting with wallball. SumoDLHP is always still worse. I maxed on the box jumps. Wallball wasn't bad. stayed consistent around 25-30.
My row has improved over the last few months. Still hate it.

'Fight Gone Bad'

SDLHP
Box Jump
Push Press
Row for Cal
Wall ball

292.

I started with SDLHP again. Really wanted to start with wallball. I am pretty sure that this is an improvement from the last time. I thin I am 267 last time. Don't know what happen to my old record though.

There are some really good people at CFAH.

The simple program for strength gains?

So I read this article from T-nation by Dan John. I can't find it now, but this is just what it is:

deadlift 2 x 5
shoulder press 2 x 5
biceps curl 2 x 5 (yes curls. Dan John recommended it!)
snatch 1 x 20-50
abs (i have been doing ab wheel)

I think he borrowed elements of Pavels programming for this one. It is a 40 day program done everyday. The 'science' behind it, is basic. Just do it everyday without groaning and grunting and let your strength develop naturally.

The first two weeks were pretty light, now finishing my third. I like it. It is pretty simple and easy to follow.

Week 1:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
5-5-5-3-3-3 Floor Press (135-210#)
For time:
row 1000 then,
5 rounds of:
40# DB Complex
DL
Hang Power Clean
Thrusters
Row 1000

Week 2:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
3-3-3-1-1-1 Floor Press (185-215#)
For time:
20 double unders, 18. 16, etc. descending ladder
1 burpee, 2, 3, 4 etc. ascending ladder

Week 3:
185 # thick hex bar deadlift
90# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
255# DL One on the min for ten min

For time:
15 DL (155#)
Row 300m
15 DL
Row 300m
15 DL
4:24

8

5 rounds @ 80#

10 RDL
10 Bent Row
10 Front Squat
10 dips

7

40-45min of madness

10 min treadmill incline 25# DB walking /running (no weight)

5 rounds of:
20 dips
20 air squats

10 Bulgarian split squats (each leg)
10 Bulgarian split squats with 25# DB at side

5 Overhead DB presses split stance
5 front rack split squats with 25#
5 overhead split squats with 25# DB
5 split stance thrusters with 25# DB
(on both legs)

5 @ 95# bent over rows
5 @ 95# snatch grip deadlifts
5 @ 95# overhead presses

~15 GHD sit ups
~20 pilates ball sit ups
~3 minutes of flutter kicks and goof morning darlings

4

Mobility for ankles, thoracic spine, and hips
Front squats
8 @ 45#
10 @ 95#
10 @ 135#
10 @ 135#
10 @ 155#
10 @ 155#
10 @ 145#

After attending The 2010 Mid-American Weightlifting Championships at WCS Gattone Sports Performance I changed a few things about my technique for this workout. I typically have my elbows relatively closer to my mid-line, but decided to have my elbows a bit more adducted. I felt a little more pain in my shoulders from the pressure and in my wrists from increased extension. However, this did encourage external rotation of my shoulders and drove my elbows up higher (to protect my wrist) which in turn tightened up my thoracic spine. I only tried this on my last set @ 145# as I was thinking of getting more work in the earlier sets and more technique on the last one.

~10min WOD
4 rounds @ 75#
5 Snatch grip DL
5 Snatch grip high pull
5 Power snatch (Floor to power position)
5 Overhead squats
5 Bent Rows

finished with 5 full snatches.

Definitely felt much better and stable with the snatch after watching Courtney and the other at the O-lifting meet. Definitely must externally rotate the shoulder when receiving the bar for the snatch. It just locks the bar into a much more stable position. I was tired after all of that, so doing the snatches really forced me to focus on my technique granted it was only 75#.

14

30# DB workout
squats. presses, rows, deadlifts

10

10 min bike
1/3/5 SHP/PP/PJ
95/135/135/135

resistance band row, tablemakers (10 minutes)

posterior chain and snatch skill work

3 full body rollouts
50 back extensions
5 x 5 135# hex bent over row
hip and wrestlers bridge
Bone Crusher grips (I am closing the 250 now)
high pulls off the blocks 3 x 3 @ 95#
power snatch off the blocks 3 x 3 @ 95#

Beef Cake

Warm up
Bench Press
155 x 10
Hex bent row (thick)
115 x 10

Superset-2 sets
BP 175 x 6
Row 135 x 6
--------------
200 x 1
185 x 1
--------------
185 x 6 (broken set)
165 x 6
--------------
205 x 1 (near death failure)
195 x 1
--------------
165 x 10 (broken set)
125 x 10
-------------
weight vest work:
ab wheel 22 reps
GHD situps 20 reps
20 pull-ups (broken)
---------------
wrestlers bridge
-----------------
I am tired.
I am forcing food.
I weigh a whopping 155lbs.
I need some 'weight gain 4000'.

Week Three of Strength with the SSST

Yesterday I had some fun with some lockout standing presses with assistance from 2 purple ironwoody bands. I was working standing press, push press, and push jerks inside the rack with 155-225# lockouts.

Today:
superset
185# barbell bent row
40# weight vest suspension push-ups
40# parallet push-ups
(4-10-5) x 3

135# barbell bent row
15# weight vest parallet push-ups
15# weight vest suspension push-ups
(12-12-5)

Secret Service Snatch Test

16kg kettlebell - 179 reps

I went into it cautiously, but before I knew it I had three minutes to go. I do know that I got a whole lot more in my final three minutes compared to my initial three. I did the test using the full hang snatch for the upward and downward movements compared to the lowering to the shoulder. My back is fatigued so will opt to use the lowering method next time. Maybe a 24kg when I get one.

Big squeeze!

Today I received my 'Bone Crusher 150, 200, and 250#' grips. I went with Bone Crusher brand from ironwoodyfitness.com because I saw a link on rosstraining.com. In addition, they were cheaper than the Captain's of Crush which now debating whether it was the better choice. Once I can close the 250# with authority 10 times with each hand I will invest in some CoC grippers. I am somewhat disappointed in the strength of the grippers. I was hoping that I couldn't even move the 250# gripper, but unfortunately I can nearly close it with my right hand. Stupid left hand is a bit weaker. The 200# seems almost easier to close than the 150#. The handles are a bit more narrow than the 250# and 150#.

Of course I could not resist working my grip immediately after getting the grips in the mail. I am already feeling the fatigue and I have not even worked out yet.

My legs feel a little beat up from the sled sprints yesterday. DL's tomorrow!

.5 mile warm-up run

175# thick handle hex bent row
40# weight vest ring push-ups
superset with 2 min rest (4, 10; 4, 10; 3, 6; 3,6; 3, 6; 3, 6; 3, 6; 3,6)

thick handle 70# DB row
thick handle 70# floor press
superset (10, 5; 10, 5; 10, 5)

Back extensions
indian club swings
chest expander
wrestlers bridge
ab wheel
x-band walk
lunge matrix
gripper

6 round supersets of:
6-155# Hex Bent row
10-15#weight vest ring push ups

Some back extension, ab wheel, lunge matrix, wrestlers bridge, indian club swinging, chest expander, x-band walks, and grip work