Training:
A: Clean pulls 3x3 sets @ 275#
B: Snatch @ 135 2x3 sets
C: Hang snatch @ 135 2x3 sets
+
Snatch Balance work, worked up to 165.
- decided to snatch 165 x for 1x3. Felt strong and fast.
Was planning on doing some C&J but wrist is bothering me.
“When we least expect it, life sets us a challenge to test our courage and willingness to change; at such a moment, there is no point in pretending that nothing has happened or in saying that we are not ready. The challenge will not wait. Life does not look back. A week is more than enough time for us to decide whether or not to accept our destiny.
- Paulo Coelho
Nik
Friday, April 29, 2011
Wednesday, April 27, 2011
Snatching and Heavy Back Squats
Training:
Snatch 80%x2x3sets
@155#. Felt good, fast and strong
Power Snatch @ 115# 1x7 sets, on the minute
- Easy, fast strong smooth.
+
HBBS @ 305, 1x6 sets
- Last one was heavy, form sucked. Building that leg strength.
"It is not death man should fear, but he should fear never beginning to live."
Marcus Aurelius
Snatch 80%x2x3sets
@155#. Felt good, fast and strong
Power Snatch @ 115# 1x7 sets, on the minute
- Easy, fast strong smooth.
+
HBBS @ 305, 1x6 sets
- Last one was heavy, form sucked. Building that leg strength.
"It is not death man should fear, but he should fear never beginning to live."
Marcus Aurelius
Tuesday, April 26, 2011
Clean and Weaknesses
Training:
Build to 1RM in clean and jerk
- missed 230,235, said F it and hit 240#. Knew it wasn't strength but speed. Got aggressive and nailed it.
+
Weak in catching the snatch so worked on strengthening that position
1 snatch push press + 2 snatch balance + 3 OHS (1.2.3x3 sets)
@ 135x2, 145#. Didn't want to go too heavy so focused on the technique. Felt good and solid.
+
Death by C&J @ 95# ( that's what the gym standard was and wanted to do it with the group)
hit 11 minutes and called it. Shoulder was feelin' odd so just shut it down. Felt good to sweat and get HR up.
Enlightening day today.
What I learned today:
- A great teacher can change your life
- Get out of your own way and believe in yourself
- Go after your weaknesses but learn when to hire someone else to do them
- Attempt things you don't think you can do...if you don't know what to do or how, you'll find out the solution
- Hard work doesn't go unnoticed - regardless of what you think
"There is joy in work. There is no happiness except in the realization that we have accomplished something."
- Henry Ford
Build to 1RM in clean and jerk
- missed 230,235, said F it and hit 240#. Knew it wasn't strength but speed. Got aggressive and nailed it.
+
Weak in catching the snatch so worked on strengthening that position
1 snatch push press + 2 snatch balance + 3 OHS (1.2.3x3 sets)
@ 135x2, 145#. Didn't want to go too heavy so focused on the technique. Felt good and solid.
+
Death by C&J @ 95# ( that's what the gym standard was and wanted to do it with the group)
hit 11 minutes and called it. Shoulder was feelin' odd so just shut it down. Felt good to sweat and get HR up.
Enlightening day today.
What I learned today:
- A great teacher can change your life
- Get out of your own way and believe in yourself
- Go after your weaknesses but learn when to hire someone else to do them
- Attempt things you don't think you can do...if you don't know what to do or how, you'll find out the solution
- Hard work doesn't go unnoticed - regardless of what you think
"There is joy in work. There is no happiness except in the realization that we have accomplished something."
- Henry Ford
Monday, April 25, 2011
Oly lifting and "cardio"
Training:
A: Power clean + 2 front squats
@ 175#. Easy todday
B1: Hanging leg raise x 20
B2: Back extensions x 20 rest 1 min
+
uphil sprint 45 seconds rest 45 seconds x 2
80% run, 1 min, 50% run 1 min x 1
+
2K row for time
PR @ 7:19
- holy shit I forgot how much long rows sucked. Would've been a little faster had I not been dickin' around with my headphones.
"Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty... I have never in my life envied a human being who led an easy life. I have envied a great many people who led diffcult lives and led them well.."
- Teddy Roosevelt
*For those who haven't caught on yet, there are a certain few historic individuals whom I greatly admire and use many of their quotes. They share wisdom that has inspired me and helped me along the way; hopefully, they help you along your way as well.
Nik
A: Power clean + 2 front squats
@ 175#. Easy todday
B1: Hanging leg raise x 20
B2: Back extensions x 20 rest 1 min
+
uphil sprint 45 seconds rest 45 seconds x 2
80% run, 1 min, 50% run 1 min x 1
+
2K row for time
PR @ 7:19
- holy shit I forgot how much long rows sucked. Would've been a little faster had I not been dickin' around with my headphones.
"Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty... I have never in my life envied a human being who led an easy life. I have envied a great many people who led diffcult lives and led them well.."
- Teddy Roosevelt
*For those who haven't caught on yet, there are a certain few historic individuals whom I greatly admire and use many of their quotes. They share wisdom that has inspired me and helped me along the way; hopefully, they help you along your way as well.
Nik
Saturday, April 23, 2011
PR saturday + Squatting
Was judging Games WOD today so had to rush my lifting
Today's training:
For fun: Max pullups. Hit a new PR with 61. Just lost the kip. Just kept going and was pretty surprised by it haha.
+
Build to a heavy snatch - 190#, 5# PR
- SUPER Jacked about this. Fucking stoked.
+
5x5 Squats
@ 255#. Ass to grass
Good mornings 2x12 reps @ 95#, 135#.
Great day of training! Now the studying begins...
"Difficulty strengthens the mind, as labor does the body."
- Seneca
Today's training:
For fun: Max pullups. Hit a new PR with 61. Just lost the kip. Just kept going and was pretty surprised by it haha.
+
Build to a heavy snatch - 190#, 5# PR
- SUPER Jacked about this. Fucking stoked.
+
5x5 Squats
@ 255#. Ass to grass
Good mornings 2x12 reps @ 95#, 135#.
Great day of training! Now the studying begins...
"Difficulty strengthens the mind, as labor does the body."
- Seneca
Friday, April 22, 2011
Japanese Proverb
"After a victory, tighten your helmet cord."
- Japanese Proverb
When you find success, be ready for more. The hardest battle is yet to be fought. I know from experience. I've done well in school and recently slacked off, only to put myself in a situation where I need a 93% on a final to get an A; usually, I need much less than this. But I've not done what needed to get done after my initial victory. I didn't tighten my helmet cord and now I pay the price for a much harder finish. But it will get done. I say this in hopes others can learn to get ready after their successes - always be learning.
Just remember, it isn't about how you start...it's how you finish.
Nik
- Japanese Proverb
When you find success, be ready for more. The hardest battle is yet to be fought. I know from experience. I've done well in school and recently slacked off, only to put myself in a situation where I need a 93% on a final to get an A; usually, I need much less than this. But I've not done what needed to get done after my initial victory. I didn't tighten my helmet cord and now I pay the price for a much harder finish. But it will get done. I say this in hopes others can learn to get ready after their successes - always be learning.
Just remember, it isn't about how you start...it's how you finish.
Nik
Thursday, April 21, 2011
Jerkin'
Workout:
A: Power clean 3,3,3 @ 155, 175x2 (Speed and power focus)
B: Push Press + Behind neck jerk + Jerk @ 155# 1.1.1x 3 sets
C: Single Jerks - 185, 195, 205#
+
Ab/low back work and some trap 3 raises
Feeling pretty beat up today. Contrast shower tonight and rest day tomorrow. PR saturday coming up.
"None of us will ever accomplish anything excellent or commanding except when he listens to this whisper which is heard by him alone."
- Emerson
Nik
A: Power clean 3,3,3 @ 155, 175x2 (Speed and power focus)
B: Push Press + Behind neck jerk + Jerk @ 155# 1.1.1x 3 sets
C: Single Jerks - 185, 195, 205#
+
Ab/low back work and some trap 3 raises
Feeling pretty beat up today. Contrast shower tonight and rest day tomorrow. PR saturday coming up.
"None of us will ever accomplish anything excellent or commanding except when he listens to this whisper which is heard by him alone."
- Emerson
Nik
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