Warm-up:
RPR; Mobility, Movement Prep
Training:
A1. 2 Jerk Balance + 2 Tall Split Jerk; 2.2 x 5; rest 2-3 min
45-65-85-95-105-115-125-135
A2. Mid Hang Clean; 5 x 2; rest 2 min
95-115-135-165-170-175-180-185-190
B. OHS - Find a 1 RM; rest as needed b/t attempts
45-95-115-135-155-175-195-205
Notes:
Nothing very notable. Just got some work in.
Showing posts with label Mid-Hang Clean. Show all posts
Showing posts with label Mid-Hang Clean. Show all posts
Tuesday, March 17, 2020
Sunday, March 1, 2020
Monday 2/24; OPT Repeats - Day 26
Warm-up:
Breathing; RPR, Movement Prep
Training:
A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 2 min
185-190-195-200-205
B. 2 Jerk Balance + 2 Tall Jerk; 2.2 x 5; rest 2 min
(light work; perfect positions)
95-105-110-115-120
C. Push-press + Power Jerk + Split Jerk; 1.1.1 x 5; rest
120-135-155-175-195
PM Training: During Plan
5 sets for time:
Row 800m @ 90%
(rest same time as work time; goal is same pace per set. If you get to a critical drop off while "trying" to hold the same pace, stop and call it.)
Times:
1:35; 1:32; 1:31; 1:33; 1:31
Notes:
Barbrell Training was alright. I need to get in earlier and warm-up better on the OH work. Especially with my shoulder issues.
I subbed SDLHPs with a 45# barbell for the rows. Also did this around 2pm during my plan period. I was completely fasted other than some BCAAs and this Honey Goo shot that Ron gave me that I took right before. Times were about 30-35 sec faster than in 2010. Too many variables to determine why there was a difference. Can't remember if I did this right after the barbell work last time or if I rested 4-6 hours before hitting it. However, I was able to maintain the pace across all 5 sets.
I really focused on recovery breathing between the sets to get my heart rate as low as I could before I had to start the next set. I think that might have been the key.
Breathing; RPR, Movement Prep
Training:
A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 2 min
185-190-195-200-205
B. 2 Jerk Balance + 2 Tall Jerk; 2.2 x 5; rest 2 min
(light work; perfect positions)
95-105-110-115-120
C. Push-press + Power Jerk + Split Jerk; 1.1.1 x 5; rest
120-135-155-175-195
PM Training: During Plan
5 sets for time:
Row 800m @ 90%
(rest same time as work time; goal is same pace per set. If you get to a critical drop off while "trying" to hold the same pace, stop and call it.)
Times:
1:35; 1:32; 1:31; 1:33; 1:31
Notes:
Barbrell Training was alright. I need to get in earlier and warm-up better on the OH work. Especially with my shoulder issues.
I subbed SDLHPs with a 45# barbell for the rows. Also did this around 2pm during my plan period. I was completely fasted other than some BCAAs and this Honey Goo shot that Ron gave me that I took right before. Times were about 30-35 sec faster than in 2010. Too many variables to determine why there was a difference. Can't remember if I did this right after the barbell work last time or if I rested 4-6 hours before hitting it. However, I was able to maintain the pace across all 5 sets.
I really focused on recovery breathing between the sets to get my heart rate as low as I could before I had to start the next set. I think that might have been the key.
Tuesday, April 17, 2012
General Cycle: Week 3, Day 8
Tuesday 4-17
TRAINING:
A. Mid-Hang Snatch - 65% x 2 x 3
B. Mid-Hang Clean - 65% x 2 x 3
C. Snatch Balance - 80% x 2 x 3
D1. Wtd. Dips (50-60-70%) - 3 x 5
D2. Snatch Grip Pull-ups - 3 x AMRAP (-1)
D3. Halting Clean DL - 80% x 4 x 3
TRAINING OUTCOME:
A. 95-125-140-155-155-155
B. 155-185-205-205-205
C. 95-135-170-195-210-220-220-220
D1. 50-60-70
D2. 11-10-11
D3. 255-255-255
TRAINING:
A. Mid-Hang Snatch - 65% x 2 x 3
B. Mid-Hang Clean - 65% x 2 x 3
C. Snatch Balance - 80% x 2 x 3
D1. Wtd. Dips (50-60-70%) - 3 x 5
D2. Snatch Grip Pull-ups - 3 x AMRAP (-1)
D3. Halting Clean DL - 80% x 4 x 3
TRAINING OUTCOME:
A. 95-125-140-155-155-155
B. 155-185-205-205-205
C. 95-135-170-195-210-220-220-220
D1. 50-60-70
D2. 11-10-11
D3. 255-255-255
Wednesday, March 14, 2012
General Cycle: Week 3, Day 11
Wednesday 3-14
TRAINING:
A. Mid-Hang Clean - 65% x 2 x 6
B. Snatch Balance - MFD then 80% x 2 x 2
C. Clean Pulls - 90-95% x 4 x 4
TRAINING OUTCOME:
A. 200-200-200-200-200-200
B. 225-225 (no time for Max effort today...just hit 80% of PB)
C. 275-280-285-290
TRAINING:
A. Mid-Hang Clean - 65% x 2 x 6
B. Snatch Balance - MFD then 80% x 2 x 2
C. Clean Pulls - 90-95% x 4 x 4
TRAINING OUTCOME:
A. 200-200-200-200-200-200
B. 225-225 (no time for Max effort today...just hit 80% of PB)
C. 275-280-285-290
Friday, February 17, 2012
Oly Assistance, Muscle-ups, and HSPUs for time
Friday 2-17
TRAINING:
A. Clean DL + Mid-Hang Clean + Jerk - 75% x 3 x 3
B. OHS - 85% x 2 x 3
C. Muscle-ups - 1 q 20sec for 10 min
D. 50 HSPUs for time
TRAINING OUTCOME:
A. 135-185-205-225-225-225
B. 135-175-195-215-225-235-235-235
C. As Rx'd
D. 5:00
Notes:
MUs are getting easier again. I'm a long ways from where I was the last time I did 50 HSPUs for time. Last time I did this was last April or so and it was around 2:34-36. Of course I didn't do 30 MUs right before either.
TRAINING:
A. Clean DL + Mid-Hang Clean + Jerk - 75% x 3 x 3
B. OHS - 85% x 2 x 3
C. Muscle-ups - 1 q 20sec for 10 min
D. 50 HSPUs for time
TRAINING OUTCOME:
A. 135-185-205-225-225-225
B. 135-175-195-215-225-235-235-235
C. As Rx'd
D. 5:00
Notes:
MUs are getting easier again. I'm a long ways from where I was the last time I did 50 HSPUs for time. Last time I did this was last April or so and it was around 2:34-36. Of course I didn't do 30 MUs right before either.
Tuesday, December 20, 2011
Catalyst Masters Program Week 4, Day 11
Tuesday 12-20
TRAINING:
A. Clean-grip Dealdift + Mid-Hang Clean + Front Squat - 75% x 3 x 3
B. Overhead Squat - 85% x 2 x 3
C. Split Push-Press + Rack Jerk + Jerk - 70% x 3 x 3
D. Clean Deadlift - 105% x 4 x 3
TRAINING OUTCOME:
A. 135-185-205-225-225-225
B. 95-135-155-175-195-215-225-235-245-255
C. 185-210-210-210
D. 315-315-315
Notes:
I can tell we did not have a rest day. My shoulders felt pretty fatigued during the OHS.
TRAINING:
A. Clean-grip Dealdift + Mid-Hang Clean + Front Squat - 75% x 3 x 3
B. Overhead Squat - 85% x 2 x 3
C. Split Push-Press + Rack Jerk + Jerk - 70% x 3 x 3
D. Clean Deadlift - 105% x 4 x 3
TRAINING OUTCOME:
A. 135-185-205-225-225-225
B. 95-135-155-175-195-215-225-235-245-255
C. 185-210-210-210
D. 315-315-315
Notes:
I can tell we did not have a rest day. My shoulders felt pretty fatigued during the OHS.
Tuesday, December 6, 2011
Catalyst Master's Program Week 2, Day 5
Tuesday 12-6
TRAINING:
Halthing Clean Deadlift + Mid-Hang Clean + Front Squat - 70% x 3 x 5
Snatch Balance - 70% x 2 x 3
Jerk - 80% x 2 x 5
Clean Deadlift 100% x 4 x 3
TRAINING OUTCOME:
HCDL+MHC+FS: 95-135-185-210-210-210-210-210
SB: 95-135-165-185-195-205
Jerk: 185-215-240-240-240-240-240
Clean DL - DNF; ran out of time
TRAINING:
Halthing Clean Deadlift + Mid-Hang Clean + Front Squat - 70% x 3 x 5
Snatch Balance - 70% x 2 x 3
Jerk - 80% x 2 x 5
Clean Deadlift 100% x 4 x 3
TRAINING OUTCOME:
HCDL+MHC+FS: 95-135-185-210-210-210-210-210
SB: 95-135-165-185-195-205
Jerk: 185-215-240-240-240-240-240
Clean DL - DNF; ran out of time
Friday, November 4, 2011
Catalyst General Oly Cycle Week 9, Day 27
Wednesday 11-2
TRAINING:
Clean from blocks or mid-hang - 70% x 2 x 5
Clean pull - 95% x 3 x 5
Snatch balance - max for day; 80% of that x 2 x 3
Planks - front/side x max x 2
TRAINING OUTCOME:
MHC: 215-215-215-215-215
CP: 285-285-285-285-285
SB: 95-135-185-215-235-255(f); 225 x 2 x 3
Planks: No time
TRAINING:
Clean from blocks or mid-hang - 70% x 2 x 5
Clean pull - 95% x 3 x 5
Snatch balance - max for day; 80% of that x 2 x 3
Planks - front/side x max x 2
TRAINING OUTCOME:
MHC: 215-215-215-215-215
CP: 285-285-285-285-285
SB: 95-135-185-215-235-255(f); 225 x 2 x 3
Planks: No time
Wednesday, September 28, 2011
Catalyst General Oly Cycle Week 4, Day 11
Wednesday 9-28
TRAINING:
Clean from blocks or mid-hang - 65% x 2 x 6
Clean pull - 90% (of clean) x 4 x 5
Snatch balance - max for day; 80% of that x 3 x 3
TRAINING OUTCOME:
MH Clean: 195#
Clean Pull: 305-275-270-270-270
ME SB: 250# 80% - 205 - 205 - 205
Notes: I had a major brain fart on the Clean Pulls. I miscalculated and put on 305 instead of 265-70 like I was supposed to. Spent a couple of minutes trying to figure out why the weight felt so stinkin heavy...
TRAINING:
Clean from blocks or mid-hang - 65% x 2 x 6
Clean pull - 90% (of clean) x 4 x 5
Snatch balance - max for day; 80% of that x 3 x 3
TRAINING OUTCOME:
MH Clean: 195#
Clean Pull: 305-275-270-270-270
ME SB: 250# 80% - 205 - 205 - 205
Notes: I had a major brain fart on the Clean Pulls. I miscalculated and put on 305 instead of 265-70 like I was supposed to. Spent a couple of minutes trying to figure out why the weight felt so stinkin heavy...
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