To Infinity.... and Beyond!

[Dustin07]

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.

 

[dapack]

That looks totally brutal, great job.

 

[Dustin07]

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

 

[Dustin07]

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.

 

[CellWarrior]

Looking better, Keep at it and your reach your goals

 

[Warsheeper]

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

 

[Dustin07]

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

 

[Dustin07]

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

 

[Warsheeper]

someone is working their breasticles

 

[Dustin07]

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

 

[Dustin07]

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.

 

[Dustin07]

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.

 

[Dustin07]

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.

 

[Dustin07]

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

 

[dapack]

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.

 

[Balthazar]

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.

 

[Dustin07]

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.

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.

 

[Balthazar]

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.

 

[Dustin07]

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

 

[Dustin07]

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.

 

[Balthazar]

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.

 

[Balthazar]

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.

 

[Dustin07]

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.

 

[Balthazar]

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!:woohoo:

 

[Balthazar]

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

 

[Dustin07]

thanks! its my favorite lift but I feel like it requires the most dedication from me to ever improve on.

last night;

squats
95 x 10
135 x 10
165 x 10
185 x 10
205 x 10

wod
10min amrap
15 x 20lb wall ball squats
1 rope climb

8 rounds + 5 reps

 

[Dustin07]

last night;

hang snatch
95 x 4
115 x 4
135 x 4
155 x 4
170 x 2
185 x 1 (missed, but threw overhead easy)

power hang snatch
155 x 4

wod
27 / 21 / 15 / 9
calorie row
sumo deadlift high pulls (95lbs)
time; 6:53

kind of an off lifting day, but on conditioning day. funny how that works.

 

[dapack]

last night;

hang snatch
95 x 4
115 x 4
135 x 4
155 x 4
170 x 2
185 x 1 (missed, but threw overhead easy)

power hang snatch
155 x 4

wod
27 / 21 / 15 / 9
calorie row
sumo deadlift high pulls (95lbs)
time; 6:53

kind of an off lifting day, but on conditioning day. funny how that works.

One lift I would love to try is snatch but without a trainer feel really uncomfortable attempting it on my own. Only reason I was going to join the Xfit out here was to learn the oly lifts but at $100 passed. Just don't feel comfortable watching videos and attempting it. Plus have to learn power cleans first.

 

[Dustin07]

power cleans are usually hard for people at first because of flexibility to get the bar to the delts. but now that i have that, I always do my front squats in that position instead of the crossed arms.

snatch is so awkward to learn at first. just trying to do overhead squats with a pvc pipe or broom stick made me fall sideways at first, lol.

 

[Balthazar]

Personally I feel for any o lift off the ground the most difficult part at first was getting the tempo right. The first one I ever tried was power clean when I was a young kid training for high school football and I thought you just tried to yank it up there as fast as you could from the ground. I never really understood until looking into it more that you don't try to accelerate the bar until it's past your knees and that it's almost exclusively your back and core muscles generating the force.

Also Dapack i think i remember reading a response of yours on your own thread and would say that I would be more afraid of trying snatch because the bar at your gym doesn't have any spin on it lol. I lift at home and have a decent all purpose bushing bar but salivate at the thought of trying out a real o lift competition bearing bar.

 

[Dustin07]

I never really understood until looking into it more that you don't try to accelerate the bar until it's past your knees and that it's almost exclusively your back and core muscles generating the force.

they are full body movements that will build your back, traps, delts, like crazy but if your core and back are feeling the majority of the workout then I would bet that you are starting with the bar too far forward and not pulling it up tight enough to the body. with both the snatch and the clean the 2nd pull is the most explosive part of the lift and it should be blowing out your hips > quads > hams > glutes etc.

try doing the wod Grace. its 30 x 135lb clean and jerk for time (power cleans are fine). by rep 20 i bet your quads are killing you.

if its your back and core then i'd be the bar path needs to be tightened.

http://healthyliving.azcentral.com/muscles-used-during-snatch-exercise-3616.html

 

[Balthazar]

i would have to agree that i'm not sweeping the bar back enough to keep it tight, a few times i've really pounded the bar off my pubic bone area during snatch because the bar path was too far out and it sucked.

also c+ j for anything past 5 sounds awful lol and knowing that you've completed that wod before re-enforces my respect for you and reminds me how limited my training focus is right now. but i plan on doing o lift specific stuff for about half the year then incorporating a more diverse workout the other half.

 

[Dustin07]

i would have to agree that i'm not sweeping the bar back enough to keep it tight, a few times i've really pounded the bar off my pubic bone area during snatch because the bar path was too far out and it sucked.
.

I lifted with a USA olympian who ran a clinic at our gym earlier this year and it was really validating because she gave me great feedback on bar path. sometimes I can bruise the pelvic area too. I find i hit even harder on days where my shrug feels week and i'm hitting extension soooo hard in the second pull that I over extend and slam the bar.

its a catch 22. it pops the bar up for me, but throws the path out of whack and usually it creates this big arch causing me to miss due to throwing the bar behind me (snatch). for cleans when it happens, its off the quads and the catch is usually just fine.

i think my best grace time is about 2:03 right now but 30 x C&J at 135 in 3-5 minutes I think is pretty respectable. its just a fun test and good HIIT type workout. short, fun and hard.

 

[Dustin07]

last night
squats
95 x 10
135 x 3
165 x 3
195 x 3
225 x 3
245 x 3
265 x 3
275 x 1 (with a pause)
285 x 1
225 x 5

deads
225 x 3
275 x 3
315 x 1
365 x 1
385 x 1
405 x 1

snatch grip high pulls
135lbs x 10r x 3s

wod
7 rounds
15 x 53lb kb swing
15 x 95lb power clean
15 x 24" box jump
time; 17:46

 

[dapack]

they are full body movements that will build your back, traps, delts, like crazy but if your core and back are feeling the majority of the workout then I would bet that you are starting with the bar too far forward and not pulling it up tight enough to the body. with both the snatch and the clean the 2nd pull is the most explosive part of the lift and it should be blowing out your hips > quads > hams > glutes etc.

try doing the wod Grace. its 30 x 135lb clean and jerk for time (power cleans are fine). by rep 20 i bet your quads are killing you.

if its your back and core then i'd be the bar path needs to be tightened.

http://healthyliving.azcentral.com/muscles-used-during-snatch-exercise-3616.html

Watching videos that does seem to be the most important part. I am just going to take it very slow and not move up until I feel comfortable. Right now would say feel pretty comfortable at 115lbs but today when I went up to 135lbs just that little bit of added weight screwed my form up a little.

 

[Dustin07]

the snatch is so complicated that I like to see people do it kind of back wards first. overhead squats, muscle snatch, hang power snatch, hang full snatch, then a snatch from the ground.

I really like the cal strength videos too. those guys are pretty cool.

https://www.youtube.com/watch?v=L6SjuAOjMEk

 

[dapack]

the snatch is so complicated that I like to see people do it kind of back wards first. overhead squats, muscle snatch, hang power snatch, hang full snatch, then a snatch from the ground.

I really like the cal strength videos too. those guys are pretty cool.

https://www.youtube.com/watch?v=L6SjuAOjMEk

Dang, that looked like a ton of weight on that video.

 

[Dustin07]

hang snatch
95 x 4
115 x 2
135 x 4
155 x 4
165 x 2

wod
4 rounds
8 x 205lb power clean
12 x burpees
time; 9:10ish

I can't figure out why i'm so tired lately. I feel good in the wod, but lacking motivation in the normal lifting.

 

[Balthazar]

don't sweat it man, that day you hit 175 for doubles was only like a week and a half ago, you'll get your effort back up there. at least you put in a effort that's still pretty consistent percentage wise with what you've already done and the goal your striving for! i'd been kind of off lately, took an extra day for rest and came back today and finally hit 205 for snatch. you can refocus/refuel your body/mind and come right back into it.

 

[Dustin07]

bench
95 x 10
135 x 10
165 x 10
195 x 10
205 x 3
215 x 3
220 x 3
225 x 3

hammer strength press
45 x 15
70 x 10
80 x 10r x 3s

db hammer curls
4 sets

bb curls
3 sets

drop sets of
DB curls
45lbs x 15
35lbs x 15
30lbs x 15
no rest

drop sets of
ez bar curls
80lbs x 15
70lbs x 15
60lbs x 15

no rest

seated db curls
those ones with the elbow inside your thigh, what are those called?
35lbs x 3s x 15r

notes
just a kinda cheesy little arms day plus bench. good pump though.

 

[dapack]

Tons of curls bet you had a huge pump. Motivation could be the season change. Long hours of dark and more clouds.

 

[Dustin07]

yesterday;

strict press
95 x 10r x 3s

push press
135 x 5
155 x 5r x 3s
135 x 10

lateral raises
3 sets

db hammer curls
4 sets

ez bar curls
3 sets

tri push downs
3 sets

dips
10 x BW
10r x 3s x bw +25lbs

 

[Dustin07]

Tons of curls bet you had a huge pump. Motivation could be the season change. Long hours of dark and more clouds.

arms days have been fun lately. I pretty much just go in with the intention of not leaving until my arms are swollen and I can't raise my shirt, lol. its like a rest day.

 

[Dustin07]

last night;

hang snatch
95 x 5
115 x 5
135 x 5
145 x 4
155 x 4
165 x 2
170 x 1

hang power snatch
135 x 5
145 x 2 x 2

full hang squat cleans
145 x 3
165 x 3
185 x 3
205 x 3

power cleans
215 x 3
225 x 3r x 2s

came back for more:
hang snatch
135 x 4
155 x 4
170 x 3 (couldn't lock out 4th attempt)
175 x 3 1/2 (got under the 4th but couldnt' stand up with it.)

so, i had progress when I came back to this one. felt good ending at 175 x 3

wod
40 x 30lb wall ball squats
30 x chest to bar pullups
20 x 24" box jump up and overs
10 x bar muscle ups
20 x box up and overs
30 x chest to bars
40 x 30lb wall balls
time; i think it was around 13:58

currently doing all my wallballs with a 30lb ball vs normal 20lb. its incredibly difficult in comparison.

 

[dapack]

That is a lot of work, great job.

 

[Balthazar]

i think if you had setup your progression for hang snatch to go directly for the 175x4 attempt you would have had it no doubt. who knows?, i bet you wouldn't even have noticed another 5 lbs and we could call it 180 at 4. All your o lift variations are looking strong! and I would probably keel over from doing your wod lol, nice work!

 

[Dustin07]

snatch is so weird. it wears me out so fast, but sometimes if I just keep at it for a long time my snatch improves. that was like 2 hours of work.

last night;
backsquats
bodyweight x max reps = 185 x 20

fronts squats
bodyweight x max reps = 185 x 10

overhead squats
95lbs x max reps = 31 reps

just a fun squat screw off day with my wife

wod
5min amrap
5 x 135lb snatch
10 x bar over burpees
4 rounds + 4 reps

2 min rest

5 min amrap
5 x 205lb power clean
10 x ring dips
3 rounds + 5 reps

 

[Balthazar]

i bet you could improve on your front squat 1rm based on those numbers! also 31 reps over head,whoa. i doubt i could keep everything contracted and locked out for that long.

 

[Dustin07]

the overheads I were one of those things that I had until all the sudden the shoulders just said NOPE and it dumped lol.

last night;

squats
95 x 5
135 x 5
185 x 3
225 x 1
245 x 1
245 x 1
245 x 3 x 3

everything kinda hurts when I squat. legs, hips, lower back, inner hips. I think I need spots massage

wod 1
Ladder / 8 min amrap
1 x 95lb power clean
1 x 95lb thruster
1 x 95lb shoulder to overhead
2 x power clean
2 x thruster
2 x shoulder to overhead
etc etc etc
I got to 9's + 15 reps.

wod 2
24 cal row
12 x 135lb push jerk (I went 155 for comp prep)
4 rounds for time: 9:54ish

 

[Dustin07]

last night:

strict standing press
95 x 5
135 x 5
155 x 1
165 x 1
170 x 1
175 x 1 (PR Tie)
177 x 1 (PR)
180 x 1 (PR)
183 x 1 (PR and bodyweight)

note
this shocked me. I wasn't feeling at all like working out last night, but I went in and I PR'd press. no hip movement, no push press. just strict press @ bodyweight. that blew my mind. I'm pretty happy about it!

jerk
95 x 5
115 x 5
135 x 5
165 x 5
185 x 3
225 x 3

wod
30 ring muscle ups for time
200m run on each drop
14minutes ish


today:
sore back today, so i was a little limited.

snatch grip bb rows
3 sets of 10 @ 95lbs
3 sets of 10 @ 135lbs

db curls
3 sets of 10

laterals
3 sets of 10

forward raises
3 sets of 10

shoulder db press
3 sets of 10