Today went well too. My legs are a little sore, but not very bad. My upperbody is worse, but still nothing to bad. I did plyo’s and lowerbody weights today.
I worked today, so I walked and stood around for 4 straight hours. I was pretty stiff after I got off, but decided to go ahead and do a little something since tomorrow I won’t be able to do anything. I ended up just doing some conditioning type stuff.
[ul]
[li]Contrast Shower 4x1 Min. Cold/3x3 Min. Hot
[/li][/ul] Comments:
Track- The speed work felt fast. Definitely focused more on quality than quantity today.
Weights- Went great. I continue adding weight every workout. I’m getting stronger every day. Can’t really complain. And I do the Full Squats with a medium weight. I’m not pushing it to much on those.
Today went well. I was pretty happy with everything that went down. I felt fresh and ready when it came time to workout.
Track
Accel
[ul]
[li]4x10m
[/li][li]2x20m
[/li][/ul]
Speed End.
[ul]
[li]2x110m
[/li][/ul]
Weights
Full Squats
[ul]
[li]5x1 (175)
[/li][/ul]
Bench
[ul]
[li]1x15 (105)
[/li][li]1x12 (105)
[/li][/ul]
Pullups
[ul]
[li]1x10 (BW)
[/li][li]1x7 (BW)
[/li][/ul] Recovery/Regeneration
[ul]
[li]Contrast Shower 4x1 Min. Cold/3x3 Min. Hot
[/li][/ul] Comments
Track- The accelerations felt really good. There were 2 reps that didn’t feel really explosive compared to usual. The 110m runs felt very fast to me.
Weights- Nothing to hard here. Squats were relatively heavy for me, but that’s why I did singles. Upperbody work was more hypertrophy based than anything today.
There’s still a lot of day left, but I just got done splitting and stacking wood. I did this for about 2 hours so it was quite a workout.
During my shift at work today I may do a few sets of upperbody auxilary lifts if its pretty dead. I might throw in a little cardio too.
I didn’t do much at work, so when I got off I did 10x100m tempo runs. I did this barefoot in the field thats in the middle of the track. Felt pretty good.
So, I have once again changed things up this past week. I’m working on teaching myself the full versions of the Olympic Lifts. I’ve got everything typed up, but probably won’t post it. The general outline is:
Monday- Oly Practice + Explosive Lifts
Tuesday- Oly Practice + Heavy Lifts
Wednesday- Low Vol. Med. Ball
Thursday- Oly Practice + Explosive Lifts
Friday- Oly Practice + Heavy Lifts
Saturday- Conditioning
Sunday- Rest
Thursday & Friday’s Volume were cut in half compared to Monday’s and Tuesday’s. I felt great all week and explosive each workout. I’m hoping my camera will start to work so I can record my form and make a few changes if needed.
I’m starting everything extremely light and only increase the weight when I can do the rep with near perfect (perfect to me lol) form. I think it is working pretty well so far because each day I can get a few more pounds on the bar.
Monday, July 28, 2008
This is Day 1 of the new plan I’m doing. I’ve never done a routine focused on the Olympic Lifts so it’ll be new and exciting. Not sure how my body will respond.
I made a post yesterday, but I guess it didn’t work. In that post, tamfb, I asked what kind of results you had when you went on a OL program for awhile.
Thursday, July 31, 2008
Felt pretty good and ready to workout today. The workout went well.
3 Position Clean (Floor, Knee, High Hang)
[ul]
[li]1x3 (65)
[/li][li]1x3 (95)
[/li][li]5x3 (130)
[/li][/ul] Clean Pulls (From Knee)
[ul]
[li]1x5 (140)
[/li][li]2x5 (145)
[/li][/ul] Bench
[ul]
[li]8x3 (135)
[/li][/ul]
Like I said the workout went well. Tomorrow I will Do some form work on the Snatch, C&J, and then maybe the Clean. After that I’ll be doing a conditioning workout that will be hell probably.
Yeah. The volume I’m doing is pretty low, but this is because I’m doing something everyday. Once I feel my form is good and I have a decent base I’ll add a little more variety to it.
I might keep this current approach til I go to college in 3 weeks. Then I’ll switch it up a little most likely.
if u r trying to work on tech you dont start out during the full verison, similar to how cf builds to the race by during 30 then 40 then 50 etc. you should start with the hang then work ur way down.
This past year in weights class we incorporated the hang versions of the Clean & Snatch periodically, so I’m decent with those. They’re definitely still weak strengthwise, but the form is there.
thats last year and since ur tech is still shitty start back over with hang then blocks etc etc. i think you are compounding the problem with starting out with the most complex lifts full version clean/snatch.
WG Chinupsx25
Deadliftsx50 (135)
Pushupsx50
Box Jumpsx50
Floor Wipersx50 (135)
DB SA Clean & Jerkx50 (35)
Pullups/Chinupsx 25
This was tough to say the least. I’m going to do this every Friday I think. Today I did this in 35 Minutes. Hopefully I’ll cut down the time each week.
