Wednesday, February 2, 2011

Week 1 - Flagstaff

This week was as much about feeling out my recovery ability as anything else. I've shamelessly stolen the daily conditioning workouts from CrossFit Football's excellent site. After reading a comment by one of the regulars, I decided to try the conditioning before the heavy lifting. I like it. Five minutes after the hellish CFFB workout I'm completely warmed up and fired-up enough to tackle heavy weights.

Day 1 - Having never done the Floor Press before, I decided to figure that out on day one. My best results came from loading the bar on top of two plates to get it just shy of the bottom position for the lift. The range of motion is less than a bench press - it's the same at the top, but the bottom of the lift is much different. My triceps came into full contact with the floor while the bar was still a couple inches above my chest. It leaves me curious how using the floor press will affect my bench press 1RM.

Day 2 -
For Time: 50 Ball Slams (20#), 50 Double-Unders, 10 Ball Slams = 4:54
Back Squat 94kg x 5 reps x 3 sets
Press 40kg x 5 reps x 3 sets

Day 3 -
For Time: 10 Rounds [3 Wt Pullups (+8kg), 3 Box Jumps (28"), 10m Sprint, :40 Rest] = 10:02
Snatch 50kg x 1 x 5
Power Snatch 52kg x 1, 54kg x 1

I ran out of mental energy for the full snatches. I just wasn't aggressive enough at getting myself all the way under the bar quickly. It was probably exacerbated by working out in a cluttered garage, worrying where the bar would land if I bailed.

Day 4 - Cleaned up the garage to give myself room to drop heavy weights. I think it'll do wonders for my peace of mind. Also, I finished assembly on my light weight for distance - my first Highland Games practice implement. Just to show off, here's a pic:
Garage Gym, Pullup bar (with 2" rolly-grip) & barbell rack, Rings & various heavy things.
I capped this night off with a paleo meat feast among friends.

Day 5 - AMRAP 9 min: [7 KB snatch Left, 7KB Snatch Rt, 3 Box Jumps] =10+
Clean & Jerk: 20kg x 3, 40kg x 3, 50 kg, 60kg
Power Clean & Jerk: 64kg, 70kg, 80kg(F), 74kg, 76kg

Clean Grip Power Snatch: 40kg x 3

Throwing Practice - 16# Hammer (43 ft), 28# WFD (24 ft)

Day 6 -2 Rounds:[50 L Hammer Swings, 40kg Suitcase carry R, Suitcase carry L, 50 R Hammer Swings], Rest 2 min b/t rounds = 4:15, 4:15

Back Squat 5RM: 100kg
Floor Press 5RM: 66kg

Deadlift 5RM: 140kg

Deadlift 1RM: 160kg (PR! Also, at 77.2kg, this was my first double-bodyweight deadlift!)

I was relying on a faulty memory to order the days of lifting. Next time, I'll more closely follow the exercise order in a program from 70s Big. I think I'll have more success with the oly lifts if I put them the day before the squatting. At least I got the deadlift in the right place.

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