To Infinity.... and Beyond!

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  1. pretty much warmed up with cleans, deads, press, bench, etc and did one wod tonight.

    wod - "Linda"
    1 1/2 x bodyweight deadlift
    1 x 's bodyweight bench press
    3/4 x's bodyweight power cleans
    Time: 25min

    for reps of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    bodyweight: 185 (183 actually)
    so breakdown is essentially

    deadlifts
    55 x 280lbs

    bench press
    55 x 185lbs

    power cleans
    55 x 140lbs

    notes
    the bench was my weak point. everything was unbroken except bench. I did 10s, 9s, 8s, then 7s fell apart.


  2. That looks totally brutal, great job.
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  3. it was rough but totally highlighed my weakness in bench!

    last night was just a little active recovery wod.
    wod
    21 calorie row (about 40seconds hard sprint)
    15 toes to bar
    90ft walking overhead lunge (with 45lb empty bar)
    3 rounds; 8:58

  4. hang snatch
    95 x 4
    115 x 4
    135 x 4
    145 x 4
    155 x 4
    165 x 1
    170 x 1
    170 x 2

    trying to build to a 4 rep max

    back squats
    185 x 5
    225 x 5
    245 x 1

    wod
    4 rft
    400m run
    25 x 30" box jumps
    25 x 20lb med ball situps
    2 rounds in 9:30

    I ate shin on box... after 3 rounds and dnf. shin an knee were bugging me. time to rest.

  5. Looking better, Keep at it and your reach your goals
    520/340/550
    www.RamrodReviews.com
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  6. well, 55 reps with your bodyweight sounds like a pretty tough session to most people, great job, the pump was surely with you that day

  7. dude the chest pump was pretty insane. it was a fun workout but the bench definitely added 10 minutes to my time.

  8. bench
    95 x 10
    135 x 5
    175 x 5
    205 x 5
    225 x 3
    230 x 3
    235 x 3

    hammer machine bench
    5 sets

    hammer inclines
    5 sets

    db curls
    3 sets

    db hammer curls
    3 sets

    21's
    3 sets

    cable flies
    3 sets

    weighted deline situps
    3 sets

    weighted crunches (machine)
    3 sets

  9. someone is working their breasticles

  10. ha, very much so.

    yesterday:
    squats
    115 x 10
    155 x 5
    205 x 5
    225 x 5
    245 x 1
    265 x 1
    225 x 7
    245 x 1
    265 x 1
    275 x 1

    I kept coming back thinking i'd hit my heavy 5 reps but I still just dont have it. I'm honestly not sure sure why I'll hit a 6 week stretch of up up up and then have this long period of down down down.

    db curls
    3 sets

    dips
    3 x 12

    bb curls
    3 sets

    tri push downs
    3 sets of 30

  11. hang snatch
    95 x 10
    115 x 5
    135 x 1
    145 x 2
    155 x 2
    165 x 4s x 2r

    I'll be spending the next 4-6 weeks building a 4 rep unbroken max hang snatch

    hang power snatch
    135 x 3s x 5r

    hang snatch high pulls
    5 x 185
    5 x 205
    5 x 225

    snatch grip deads
    275 x 3s x 5r

    wod
    10min amrap
    1 15ft legless rope climb
    6 x 155lb push jerks
    7 rounds.

  12. last night

    warmup
    1k meter row: 3:20 time

    hang snatch
    95 x 5
    115 x 5
    135 x 1
    145 x 1
    155 x 4 unbroken
    165 x 4 unbroken
    175 x 2 failed 3
    185 x 1 pr tie for hang

    snatch grip high pulls
    185 x 10
    195 x 10
    205 x 11

    overhead squats
    135 x 10
    155 x 5
    185 x 2 x 2

    wod
    Annie
    50, 40, 30, 20, 10
    double unders
    situps
    time: 5:19 (PR)

    note
    my goal in december is 185 for an unbroken 4 rep max at 185lbs for hang snatch. so far I feel like i'm on pace. so we'll see.

  13. bench
    95 x 10
    145 x 5
    185 x 5
    205 x 5
    215 x 5
    225 x 3

    banded bench
    black band from above
    225 x 5
    235 x 5
    245 x 5

    slack at top, half pull or so at bottom

    dips
    bw x 10
    +35lbs x 3s x 10r

    wod
    3rft
    20 x 75lb snatch
    300m run
    6:49

    note
    throat burner. dealing with a nasty cold. tis the season.

  14. wod
    31 box jumps 24"
    31 pull ups
    31 kb swings 70lb
    31 lunges each leg
    31 push press 95lbs
    31 toes to bar
    31 wallballs 30lb
    31 burpees
    31 double unders
    time; 21minutes ish

    note
    just a little halloween conditioning wod with the guys

  15. I think on reason is when trying to chase our PR's we push ourselves to hard and have a huge effect on our CNS and time for our bodies to adjust. Totally normal I think. We push so hard to increase and once we get their our bodies need time to adjust and most of the time that means going backwards and building back up again. Frustrating but you been on one long heck of a ride for awhile.

  16. Quote Originally Posted by Dustin07 View Post
    last night


    hang snatch
    95 x 5
    115 x 5
    135 x 1
    145 x 1
    155 x 4 unbroken
    165 x 4 unbroken
    175 x 2 failed 3
    185 x 1 pr tie for hang


    note
    my goal in december is 185 for an unbroken 4 rep max at 185lbs for hang snatch. so far I feel like i'm on pace. so we'll see.
    When you say unbroken do you mean without setting it down? It certainly is a lot more challenging right? I guess many competitive o lifters use straps for multi rep hang position stuff but I don't because I want to stimulate my paltry grip strength more. Something else I've gone back and forth on is whether I lower the weight in control down to the floor for other o lifts as opposed to dropping it. Although it takes away some from the next effort I think that as long as it's not really heavy it builds confidence with that weight faster to use the muscles in an eccentric manner to let it down under control.

  17. last night...

    hang snatch
    95 x 5
    115 x 4
    135 x 4
    155 x 4
    165 x 2
    175 x 6s x 2r

    couldn't hit the quads yet at 175. but threw it overhead 12 times

    power snatch
    145 x 5
    150 x 5r x 2s

    wod
    Fran
    21 / 15 / 9
    95lb thrusters
    pullups
    time; 3:33.

    not a good fran time. lost my grip and fell off the bar on rep 12 of 15 for pullups and had a little bit of a hissy fit. walked around and though about giving up. then decided to finish my wod. i probably should have been under 3 minutes if not for being such a baby.
    Quote Originally Posted by Balthazar View Post
    When you say unbroken do you mean without setting it down?.
    yes without the bar touching the ground, staying in the hang position. I will use straps for high pulls/shrugs, deads, etc but not for actual snatch because my straps dont' seem to release well behind the head, so if I were to lose a snatch behind me i'd lose a shoulder.

    I have also read that allowing yourself to slowly bring the bar back after say a jerk/push press, etc instead of just dropping the bumper plates down will help build shoulder size and strength because of the eccentric movement, and I agree with that.

  18. 6 doubles at 175 is awesome, have you ever tried high snatch? it really emphasizes making the 3rd pull as fast and explosive as possible because you basically start standing up with the bar at your hip crease already. it might stimulate you to have that much more drive in the 3rd pull when you have the added momentum on the bar from starting in the hang position.

  19. yes I was going to this week and actually forgot. I think my biggest draw back right now is a weak squat more than anything.

    last night;

    deads
    95 x 10
    135 x 10
    185 x 10
    225 x 10
    275 x 10
    325 x 10
    355 x 1
    375 x 1

    snatch grip high pulls
    135 x 5
    155 x 5
    185 x 5
    205 x 5

    wod
    1000m row
    1000m run
    1000m row
    time; 11:59

  20. snatch
    95 x 5
    115 x 5
    135 x 1
    155 x 4
    165 x 2
    170 x 2

    weak pull today, lots of bounce on the hips, so i decided to stop while i was ahead. quick 3rd pull but slow 2nd pull. no progress

    squats
    170 x 5
    205 x 5
    225 x 5
    245 x 3
    265 x 1
    275 x 1
    285 x 1

    wod
    20 x ring muscle ups for time
    1 minute penalty on every drop
    sets of 6, 3, 3, 3, and 5
    time: 5:53 (I think that's a PR for 20 reps)

    wod 2
    20 x 70lb kb swing
    16 x 30lb wall balls
    3 rounds: 9 minutes

    wod 3
    10 burpees
    20 situps
    100ft farmers walk with 2 x 53lb kbs
    10 rounds; 19:30

    the situps were the hardest part, lol.

  21. i think 170x2 at snatch is still excellent, especially considering your body weight and that a lot of your energy is dedicated toward the crossfit stuff every workout too. you can definitely hit your body weight for snatch if you tried. i find that doing heavy snatch grip RDL and SLDL stimulate my back to pull hard and accelerate the bar better in the 2nd pull. also you could try doing hang snatch starting under your knee, it really emphasizes the transition between the slow pace of the first pull and the acceleration in the 2nd. you could also try snatch grip DL and go directly into hang snatch below the knee.

  22. if you're hitting 175x2 at hang snatch now once you iron out your form for full snatch you could probably hit 190-195x1 or 2 without gaining anymore raw strength.

  23. My current PR is 205lb snatch at 185lb body weight. I dont have any doubt that I'll PR past that in December but right now my goal is a max weight 4 rep max because I know that one event in an upcoming comp is 5 minutes to find a max 4rep unbroken hang snatch.

  24. i believe in ya! if you were hitting 175 for doubles for that many sets in hang snatch i bet you can already bust out a triple. and how much more effort is 10 more lbs and 1 more rep really when you have the focus and determination!

  25. also i'm super jealous of your snatch PR...I have had 205 with enough speed and height on the bar to have it over head about 4 times in the last two weeks but couldn't hit the sweet spot in the catch and had to dump it every time. that's also my body weight so kudos to you for being 20 lbs over already. but in my defense i'm 6 ft 2 and lanky so i've got to get some serious height on the bar to get under it lol
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