February 28, 2010 at 8:59 pm (Workout)
Tags: chinups, Front Squats, Power Cleans, Power Snatches, Rope Climb, rowing
I don’t usually eat pizza, but had a hankering for a Supreme pizza last night, then finished it off today. Despite waiting a few hours before working out, even the warmup rowing was causing some real nasty tasting reflux. I decided to keep the workout lite and just piddled around instead.
Rowing 250m x 4
Power Snatch 35#
Power Clean 95#
Front Squat 95#
Chinups (Green Band)
Rope Climbs (modified)
Tomorrow begins Week 2 of the 5 week Kettlebell Challenge.
January 28, 2010 at 11:45 pm (Workout)
Tags: Front Squats, Power Cleans
Front Squats 5 x 3, 50kg/110lb, 60kg/132lb, 70kg/154lb
Power Cleans from above the knee 3 x 5 (gradually increasing weight to 60kg/132lbs) From an elevated box
Power Cleans from Below the knee 2 x 5 (gradually increasing weight to 65kg/143lbs) From an elevated box
Started off with a bad headache that dissipated about mid way, then finished off with very sore lower back from the pounding of the heavier cleans. I need to learn to land softer and absorbing the impact better.
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.
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)
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.
June 1, 2009 at 4:12 pm (Workout)
Tags: kettlebell, Power Cleans
Penny worked on Power Cleans. We did some video and review after each lift, which was instructive. I did her workout weight (65# & 95#) as warmup and then tried 145# since my form is starting to feel better. This is about 85% of my 1RM, but felt much better than when I did it a few weeks ago.
One of the things that I was unhappy with after reviewing video yesterday, was my apparent rounding of the upper back. With additional video and Penny coaching my back into position, I worked on a better back curve.
After we finished Power Cleans, I spent time working on Kettlebell Swings, transitioning from 2-hand to 1-hand swings, then hand-hand drills. Finished up with one-arm KB cleans.
May 29, 2009 at 4:24 pm (Workout)
Tags: Power Cleans
Did a short video to critique my power cleans.
Beginner Power Cleans from Bob Overstreet on Vimeo.
May 12, 2009 at 12:46 am (Workout)
Tags: Power Cleans
I’ve never done 1RM (Max Weight) Power Cleans before, so I wasn’t sure what to expect. After a few brief warmup attempts, I escalated quickly to “heavier” weight.
Bob Workout:
65 x 5
75 x2
95 x 2
125 x 1
155 x 1 FAIL
135 x 1
145 x 1
150 x 1 Slammed my knees jumping too soon.
155 x 1
160 x 1
165 x 1 PR
170 x 1 FAIL
Pretty spectacular failure trying to squat under and barbell when flying with me off balance. Called it a night!!
Penny Workout:
65 x 2
95 x 1 Fail
95 x 1 PR
100 x 1 Fail
100 x 1 Fail
95 x 1 PR
May 11, 2009 at 12:25 am (Workout)
Tags: 1K Row, GHD, Power Cleans, Shoulder Press, snatch
Bob:
Warmup:
4 Rowing Intervals (250m, 30sec rest) 2:50/500 pace
2 Rounds:
10 GHD Back Ext
10 GHD situps
15 Cleans 65#
10 Presses 65#
10 Steep angle Ring Rows
Workout:
1000m Row
Time: 3:50 (I couldn’t let Penny’s 4:02 PR last night stand over mine that long… lol)
10 Cleans 65#
Penny:
Warmup:
250m Row
GHD
Green Band pullups (4, 4, 3)
Squats
Knee Pushups
Workout:
15 Snatch 65#
Time: 2:45
