Posts Tagged ‘power clean’

Day 89

For breakfast I had an egg bake and a few pieces of bacon. At lunch time I had some of my black currant tea. That and the raspberry green tea are quickly becoming my favorites. I am going to need more fast. It’s a good thing I plan on going back to the City Market this coming weekend. I also had some of the vegetable beef soup that Ed made. It was also very fantastic. So much so that I also had another big cup of soup for dinner.

I did not work out on my lunch break, I got busy with other things. However, I was not going to let the day turn in to an unplanned rest day. So after Ed went out to the garage to lift and he was able to stay inside with the kids, I went out there. I starter off with 5 push presses at 85 pounds. Then I moved to the push jerk and did a 3×3 at 105, 115 and 125.

I need to work on squatting under my snatches more so then I did 5 reps of squat snatches at 65 pounds. I then moved to power snatches and did 3 at 75, 3 at 85, 1 at 95 and 1 at 100 pounds. I went for 105 and failed twice. I wasn’t dropping under it properly. I know that’s my problem. As such I gave myself a 10 burpee penalty. I decided that when I fail at something for a stupid reason I am going to give myself a burpee penalty.

Anyway, moving right along… as the 105 pound bar was just sitting on the floor and needed re-racked, I used it for 5 reps of power cleans. After racking the bar I realized I hadn’t done bent over rows in a while, so I wrapped up my lifting with 3×10 at 65, 85 and 105 pounds.

I finished my workout with 30 air squats and lunges, 5 per leg, while holding a 25 pound plate in each hand.

Day 90

It’s here at last. Day 90 of 90. I wanted to make this day something to remember, and I will.

Breakfast was simple, I had some bacon. Bacon is always a good thing. Bacon makes me happy. Around early afternoon I had 2 eggs scrambled with diced up steak and garlic. They were tasty.

When looking at the whiteboard online I noticed that yesterday at my box they did max effort sit-ups. Since I have an ab-mat at home I decided that would be a wonderful idea. I made a space on the floor in my bedroom so that I could have music going of my choice, also so I could monitor the time more easily, and then got down to business. I’m not going to lie, my goal was based on what was recorded. One girl did 218, another did 150. I wanted to at least be between them. I kept a steady pace and as I was making it past 100 I was sure I could get at least 151. I did, and then I kept going. As I rounded up to 200 I told myself there was no reason that I couldn’t get 219. I did… and I kept going. I kept going for 17.5 minutes. I ended up with 320. I think I could have kept going, but I have a concert I am going to tomorrow and I don’t want to hate life while I am there.

After the workout I had some dark chocolate. I thought I earned it.

After work I went to the box. The first workout was an AMRAP. It was as many reps in 3 minutes as you can of: Deadlift, 1555 lbs Rest 2 minutes Clean & Jerk, 95 lbs Rest 1 min Pull-up Rest 1 min 100 Double Unders. I did 36 deadlifts, 18 clean and jerks and 26 pull ups.

Club started off with 8 rounds of 1 clean, 1 hang squat clean and 1 jerk (without putting the bar down) every 45 seconds. I was exhausted and used 95 pounds. Next time I will definitely go higher. Then it was time to work for a 3 rep max on deadlifts. I warmed up with 195 and then moved my way up doing 215, 225, 235 and ending with 245. It felt good. I think I could have done more, but I ran out of time.

Back at home I had a salad with home made dressing and two bunless burgers with my homemade paleo ketchup.

Looking back on these 90 days I am proud of what I have accomplished, but I know I can do more. I can do better. This isn’t the end. It’s barely even the beginning. My diet is getting better and better and I am getting stronger and stronger. I know the next 90 days are going to be amazing. I hope you can come along with me.

Oh, and don’t forget to check out the progress page for updated pictures and weight. My daughter has run off with my tape measure so I have to run to the store tomorrow to get one. I will have an update on that posted tomorrow.

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Fully back at it today. Breakfast was a banana and a 3 egg omelet with green & orange peppers and left over pork roast. I cooked the eggs in some of the fat from the pork roast.  Lunch was a steak with some carrots, zucchini and yellow squash sauteed in olive oil.

It was really good doing a lunch time WOD again, despite the fact the every muscle in my body is sore. It’s like a wrestled a bear or something yesterday. I started off with something I had never done before, a bent-over T-Bar row. If you’re not sure what that is, check out this video. Let me know when you’re done.

All good? Okay, carrying on. So I did a 5×6 of that starting at 60 pounds and moving up by 10 pounds each round, ending at 110. The I worked on my hang power cleans. I did 5,5,3,3,1,1, at 45, 65, 85, 100, 105, 115 and 120. I then finished with a mini-wod of 3 rounds of 10 reps each of the following moves – Farmers carry box step ups (10 pound plate in each hand), abmat sit-ups, air squats and push ups. Next time I am going to try the 25 pound plates and see how they feel on the step-ups.

After work it was time for the on-ramp class. I demo’d wall balls at 14 pounds. They felt good. Maybe next time I will use the 16 pound just to get myself more used to the heavier weight. I also demo’d box jumps and apparently I don’t bend my knees very much before I jump. One of the new guys found that impressive. That made me feel good, even though I didn’t know I did that. Final demo was kettlebell sumo deadlift high pulls. I started off demo’ing at 35 pounds and then I tried a few reps and 55 and a few at 70 just to see if I could do them properly. I’m sure glad it worked out. Wouldn’t have looked very good to fail while showing people how it’s done.

Next it was time to meet Jill to go shopping for a bridesmaid dress. I am soooo not a bridezilla and my only requirement was that it be red. We found a really cute dress and she looks smashing in it, if I do say so myself. One day that girl will realize how pretty she is. ❤ ya Jill.

Back at home Ed had cooked some ground beef in my paleo taco seasoning. I made myself a taco salad. It wasn’t 100% paleo with the cheese and refried beans, but I did skip the taco shells and tostada shells. Side note, my spellchecker wants to correct tostada to photostat. Weird. I just thought you should know that.

I have decided that tomorrow I am going to redo WOD 12.2 from last year’s open. It’s a snatch ladder with a ten minute time cap. 30 reps at 45 pounds, 30 at 75, 30 at 100 and 30 at 120. You get as far as you can in the 10 minutes. One bar, you are responsible for changing the weights. Last year I got 61 reps. I got 100 pound snatch up once and then couldn’t do it again for months. I got trapped in my head. I have since 1 rep maxed at 105. I would love to get 90 reps tomorrow but I will be happy with anything over 62. Wish me luck.

Holiday weekends, you got to love them. Spending time with family and away from the computer.

11/23 – Thanksgiving

I started out the morning with overhead squats. I did a 5,3,1 at 85, 95 and 105 pounds. I did two reps at 105 (third rep didn’t count as I didn’t break parallel). Then Ed & I hit the road to go visit my family on the other side of the state. We were out of eggs and didn’t get up as early as we wanted so breakfast was on the road. The only thing open was Taco Bell. Very healthy, I know but it was better than gas station food. I had a soft taco and a 5 layer burrito to go with the coffee I picked up when we filled up the gas tank.

At my aunt’s house I a few of the sweet potato/bacon biscuits I made, some bacon wrapped dates that Ed made (I LOVE those), turkey, stuffing, mashed potatoes with gravy, corn and a couple of rolls. I only had one serving of cheesecake for desert. I did have two trips for the main meal.

Ed had to work the next day and so we made to 3 1/2 hour drive home. We were still full and so we only had wine for dinner.

11/23

I did something I have never done before. I went shopping on black Friday. I didn’t do any of that crazy early morning crap. I slept in until 8 and it was glorious. I had left overs for breakfast including turkey and mashed potatoes. While out shopping I went to Panda Express and had a two entree plate with steamed rice & double orange chicken. I ate maybe half of my rice.  For dinner Ed & I went to Abuelo’s. I had the Juarez meal and two margarita’s. Don’t judge me. They were awesome. And yes, I had a healthy serving of chips and salsa. Ed & I have decided to go paleo next week and so I am enjoying the bad for me foods while I can.

No lifting today.

11/24

Breakfast today was the last of the turkey, some carrots and the last of the bacon wrapped dates from Thanksgiving. I could eat those suckers like candy. When I got to the gym I did 2 rounds of 500 meter rows. I wasn’t pushing for max effort time and so was happy to get 2:12 on my first round and 2:01 on my second.

After helping with the onramp, Miriam and I did some strength work. We did 10 rounds of 1 rep every thirty seconds power snatch followed by the same with power cleans. For the power snatches I started off with 75 pounds but bumped it up to 85 on round 4. For the power cleans I did 115 pounds. After that we did a 5-3-3-1-1-1 of split jerks. I did 105, 135, 145, 155, failed at 165 and then got 160, then ended it with 165. The last time I did split jerks I maxed out at 140. It’s been a while but that’s a 20 pound PR and a 5 pound PR on jerks of any style as I just got 160 for my push jerk 9 days ago. I am VERY happy with that.

I met Ed for lunch at Corner Cafe and had a 1/2 pound burger with bacon and pepper jack cheese along with some sweet potato fries. Lunch was late and so we didn’t really have dinner. Ed’s daughters, son-in-law and grandkids came over tonight. It was a nice visit. We had cheesecake and played with the baby. After everyone left we had some wine.

It’s been a good holiday weekend so far. Tomorrow was a scheduled rest day but since I didn’t do any lifting Friday I think I am going to change that. I will probably do the front squats I missed yesterday.

Today I was determined to not let my emotions control me but they did edge their way in a few times.

Breakfast was a protein bar & an apple. Then I went to the box to again help teach the onramp class. After working on slam/smash balls and power cleans we split in to two groups. I took the two people who had more experience and went over split jerks and squat cleans. I must admit that I fought learning split jerks myself for a while. I was better at the push jerk and had trouble finding my footing. Once I submitted to learning I did realize that it can be very useful in getting under the heavier weights. I had a lot of good instruction when I was learning that move and remembered some tips and tricks to pass on and help my two people get it. I was very impressed with how the picked up the movement. They also picked up the concept and movement of the squat clean fairly quickly. I think at this point the major thing they need to do is remember the position and get the speed in dropping under the weight. It takes time. This is something I know too well.

Lunch was first from a can and followed with some turkey. I was hungry when I got home and had already planned on cooking the turkey breast but it was going to take longer than I was able to wait for food. Yes, I know Thanksgiving is less than a week away. I don’t care. I like turkey. It was yummy.

Dinner was homemade boneless wing with buffalo sauce. Well, that’s not entirely right. The sauce was actually awesome sauce. I LOVE Ed’s buffalo sauce. It’s fabulous. I will be using the left over sauce on a variety of foods through out the week. It will be heaven. Until I run out that is. Then it will suck. Then I will pout and Ed will make more.

After dinner I chilled with the family and we watched Brave. I really like that movie. It is sooo cute.

I really didn’t get much lifting done today. I did a lot of power cleans and 75 pounds while demoing it and a few squat cleans as well. I lost count on the number of slam balls I did using the 25 pound ball. I hadn’t done that in ages. It was a nice change of pace.

Bad news, I think I am getting sick. 😦 I really hope not but my throat is telling me otherwise. Wish me luck.

Well, I did get more sleep last night but I was still very tired this morning and so I know it was not enough. I did sleep like a brick though. I got up 15 minutes earlier than normal. It’s a start towards getting up early enough to workout in the morning, but not quite enough. One step at a time, right?

Breakfast this morning was a breakfast burrito with 3 eggs scrambled, diced steak, diced bacon, ground beef and cheese. Of course I had some African Steak Seasoning on it and some taco sauce. I’m out of orange juice and milk so I just had coffee this morning. Time to run to the store. Good thing it’s payday.

My body is not as sore as I thought it would be and I am surprised by the lack of bruises on my forearms from the tire flipping. I was sure I would be purple. My triceps and biceps were the sorest parts of my body so a decent part of the morning, while on phone calls and on hold at work, was spent digging a ball in to those muscles.

So far this week I have done deadlifts, front squats, overhead squats, thrusters and push jerks. I decided that today is a day to work on  two movements, the snatch and back squat. I’ve decided to mostly follow the Wendler System. I am going to follow the reps and percentages of weights but I am NOT going to only squat once a week. Also, the bench press is not a major lift for me, so that is probably not going to happen more than every other week. As with everything in this, I am tweaking things to work for me.

So, today’s workout (after a warm up) included a 3×5 of hang cleans, power snatches and back squats. The hang cleans were all done with 65 pounds. This was more to work on form, speed and warming up some more than it was to work on weight. I will increase weight on those another time. Power snatches were done at 80, 85 and 90 pounds. I warmed up with 65 pounds as that was already on the bar from the hang cleans. They felt good but the last round was heavy and I wasn’t sure I would get that last rep. I am very glad I did.

Back squats were a different story. I have not done a lot of these lately and it’s been two months since I went heavy on them. I warmed up with 65 and 95 pounds and then started my reps at 135. It felt good and so I bumped it up to 165.  That felt very heavy and so instead of doing my planned 190 for the last round I did 175. I don’t have a spotter and I am doing this with iron plates on a bare concrete floor. We should be getting a rubber mat with in the next couple of weeks and so then I won’t be so afraid of dropping the weights and breaking something.

For lunch I had a big bowl of chicken noodle soup. Ed made it the other day and it has carrots, celery, bacon and I think even a poblano pepper. It’s yummy. Then later I went back and made myself a peanut butter sandwich.

Dinner was on the run. Had a Whopper Jr with cheese & bacon and some of my fries. I skipped the soda and had tea instead.

After settling back in at home for the night I pulled out my planner and laptop and got busy figuring out what I am doing. I have almost all of my lifting for the next 4 weeks planned. Movements, percentages and reps are all written out. I even have my deload week planned and Sunday is my official rest day every week.

During this time I will be setting goals while listening to my body. Mobility work will be a must, probably on a daily basis. When this is all said and done I think I just might reward myself with a massage.