5 minute Row
Back Squat
45# x 5 x 2
95# x 5 x 1
135# x 3 x 1
185# x 5 x 3
Ring Chinups
x 1
x 2
x 3
x 4
Deadlift
135# x 5 x 1
185# x 5 x 1
235# x 3 x 1
275# x 2 x 1
Squats, Chinups, and Deadlifts
August 13, 2011 at 8:59 pm (Workout)
Tags: back squats, Deadlifts, ring chinups
Back Squats Thur Aug 4th
August 4, 2011 at 8:50 pm (Workout)
Tags: back squats
125# Back Squats x 4 x 4
215# Back Squats x 4 x 2
Rowing and Squatting
May 6, 2011 at 10:04 pm (Workout)
Tags: 1000m Row, back squats, chinups, rope pulls
1000 meter 5:05;
2 Rope pullups;
115# Back Squat x 5 x 2;
I seemed to have forgotten most of the squat technique I was taught, so I gotta go slow;
Chinups on the Squat rack using the 2″ Square tubing. x 5
Olympic Weightlifting Skills
January 27, 2010 at 10:07 am (Workout)
Tags: back squats, Front Squats, Hang Power Cleans, Power Cleans
Workout:
Front Squats 4 x 5 (mostly as a warmup) (gradually increasing weight to 145lbs… focus on upright back/chest position)
Power Cleans from above the knee 3 x 6 (gradually increasing weight to 100lbs)
Power Cleans from Below the knee 2 x 5 (same weight throughout using max from previous exercise)
Back Squats 4 x 5, weight incrementally up to 100kg (220lbs)
Coach is fussy about technique, so I have to constantly remind myself that performing the lifts in rapid succession for “intensity” isn’t the goal, but rather drilling in correct motor patterns.
Olympic Weightlifting Skills and Easy Cycling
January 21, 2010 at 9:42 pm (Cycling)
Tags: back squats, Cycling Trainer, Front Squats, Power Cleans, rowing
AM:
Cycling on the Trainer (mountain mode), 30 minutes, 5.6 miles (just trying to make sure my butt doesn’t forget the saddle)
PM:
Warmup:
250m Row
Workout:
Front Squats 5 x 3, 3 x 3 (mostly as a warmup) (gradually increasing weight)
Power Cleans from above the knee 4 x 3, 3 x 2, 2 x 2 weight incrementally up to 62.5kg (138lbs)
Power Cleans from Below the knee 4 x 3, 3 x 2, 2 x 2 weight incrementally up to 62.5kg (138lbs)
Back Squats 3 x 5, weight incrementally up to 80kg (176lbs)
Push Press or Jerk and Overhead Squat
December 28, 2009 at 5:45 pm (Workout)
Tags: back squats, overhead squats, Push Jerk, Push Press, rowing
Warmup:
Row 5 minutes; 960 meters
Handstand Pushups Assisted x 3
Overhead Squats x 10 (pvc)
Shoulder Presses, Behind the neck 10 x 2
Pullups (green band) x 10
Workout:
Bob -Push Jerks and Overhead Squat Combinations
45# x 3, 55 x 3, 65 x 3, 95 x 3, 125 x 1, 135, 140, 145F, 155PR
Penny -Push Presses and Overhead Squat Combinations
45# x 3, 50 x 3, 55 x 3, 65 x 3, 75 x 1, 85, 95F, 85PR
Penny -Back Squats
125 x 2, 145 x 3 PR
I was happy that I was able to Push Jerk the weight on all the reps all the way up to my OHS PR without needing to Push Press
Olympic Lifting Skills -Cleans
December 3, 2009 at 8:35 pm (Workout)
Tags: back squats, Power Cleans, Transitional Deadlifts
Workout:
Hang Power Cleans 3 x 7 (40kg, 45kg, 55kg, 55kg, 60kg, 55kg, 55kg)
My Cleans lacked explosion, so coach transitioned me to Back Squats with a twist… fast, explosive reps.
Back Squats
55kg x 5 (first rep slow, 4 reps explosive) 2 minute rest and repeat sets 3 times
55kg x 6 (first rep slow, 5 reps explosive)
Transitional Deadlifts 55kg x 6 x 4 (just below knee to just above the knee)
I was dead tired at the end… lots of heavy central nervous system load for me…. all that explosive work left me wiped out.
Olympic Lifting Skills
December 1, 2009 at 9:04 pm (Workout)
Tags: back squats, good mornings, Power Snatches, Transitional Deadlifts
Warmup of air squats with proper back and shin positioning, focusing on the low snatch position that I have difficulty getting into due to low flexibility
shoulder presses with PVC pipe,
Behind the back presses with PVC pipe.
Workout:
Hang Power Snatches 3 x 6 (focus was on leg drive and bar path)
Back Squats with strict upright back positioning and vertical bar path… some of my best squats coach has seen to date.
Transitional Deadlifts from just below the knee to just above the knee to focus on straightline bar path and getting my knees out of the way.
Good Mornings for hamstring tension and strict back positioning.
Olympic Lifting Skills
November 19, 2009 at 10:17 pm (Workout)
Tags: 250m row, back squats, Bent over rows, good mornings, Hang Snatch, Transitional Deadlifts
Warmup at Home:
Row 250m x 4 with 30 second rest intervals
Myofacial release with Foam Roller
Warmup at Gym:
With PVC bar:
Jump Shrugs x 5 x 3
Muscle Snatches x 3 x 3
Overhead Squats x 5 x 3
Behind the neck press x 5 x 3
With Empty Bar:
Snatch Grip Behind the neck Press x 10
Back Squat x 10 (focus on upright back/chest position)
Upright Row x 10 (Elbows stay over wrists)
Bent Over Row x 10
Workout:
Hang Power Snatch 6 x 3; 30kg, 35kg, 40kg, 40kg, 45kg (99#)
Back Squat 10 x 3, 60kg(132#) (upright back position)
Transitional Deadlifts 5 x 3, 40kg(88#) (ended up with nice bloody shins… lol)
Good Morning 8 x 2, 30kg
Satisfying night of lifting.
Attacked the Foam Roller when I got home for more Myofacial release.
Cycling, Rowing, and Olympic Lifting Skills
November 10, 2009 at 11:30 pm (Cycling, Workout)
Tags: 250m row, back squats, Bent over rows, Cycling Trainer, good mornings, overhead squats, Transitional Deadlifts
Tues AM:
Warmup on the the cycling trainer 10 minutes.
6 minute Hi-Cadence Intervals with easy gear
100-110 RPM maintenance/cooldown pace
120-125 RPM medium pace (1 minute)
165-170 RPM anaerobic pace (5-10 seconds)
Repeated interval twice
My bike was vibrating the floor in the condo and the lamps were bouncing on the end tables. Glad nothing fell off and broke!! LOL
I’ve never pedaled that high of a cadence, but it sure made the 100-120 rpm range seem a lot easier and smoother. Curious to see how much of this will translate to the road next time out.
Tues PM:
warmup: 250m row x 4 with 30 sec rest intervals
Back Squats with focus on good supported upright back positioning.
155#x3x3
190#x3x2
Behind the neck press with Snatch Grip, Overhead Squat, Good Morning (this sequence x 5)
Transitional Deadlifts (between shins and middle of thigh) 110# x 5 x 3
Bent Over Rows (50# x 5 x 3)
All exercises were with special focus on back position… good strong tight core.
