Pictures Courtesy of G. Brown

(Proves I was on treadmill at least as long as it took G to circle it for these photos)

Tropical Test Day

Dynamic Warm Up
Mile Run 10:06
(6-6.2 mph' 2? grade)
Hit a real wall @ .75 miles.
Machine Shrugs 200lbs *5*5
Push Ups *5*5
Walking Db Twist 25 lbs *20
Db Side Benfs 25lbs *20

Tropical Rest Day

Postponing Mile and Chin Up Test

(feet and left shoulder)

Test Week Day 2:

Clean & Jerk 120 *1+1 125 *1+1 130*1+1 135 *1+1 (not a lot of rebounding tonight, but smooth goings)
Power Snatch +OH Sq. 50 *3+2 60 *2+1*2
Snatch 70 *1 (+miss) 70*1 80 *0 80 *1*2
Squat 120*5 140*5 150*5
Stretch

Rest Day

Test Week:

Snatch 90 *1 95 *1 100*0 100 *1
Clean and Jerk 105 *1+1 115 *1+1 125*1+1
Front Sq 115 *3 122*3
OHP 65 *3*3
Stretch
Gripper 80 lbs *3*4

Rest Day

Thumbs up for the Fat Man

Love Howard

Today's Workout:

Snatch 80*1 85*1 90*1*3
Clean + Jerk 110*1+1 120*1+1 125*1+1*2
Squat 140*5*3
Clean Pull 145*3
Stretch

Today's Workout:

Power Snatch 60 *2*3
Clean and Jerk 110 *1+1*3
Front Sq. 120 *3*3
Stretch

Rest Day

Back on Track

Power Clean ÷ Jerk 90 *1÷1 *5
Power Snatch 50 *2*3
Snatch + OH Sq. 60*3+1 70*2+1 70 *2+3
Snatch Pull + Low Hang Snatch High Pull 85 *2+1*3
Stretch
Gripper 80Lbs *5*3

Rest Day

Today's Workout:

Front Sq. 122 *3*5 with
Chins *4*10
Dynamic Run Warm Up
Tabata Treadmill 8.5mph @ 2% *4min (20 sec on 10 sec off)
Hammer Low Row 200Lbs *5*5 with
Push Up *5*5

Oops high HR on Sprint Drill was 186+!

Keeping Practice Positive:

Snatch 70 *1 (made 2 of 6) 80*1 (poor lock out)
Snatch started well. My pulls have been fairly automated allowing me to focus on proper foot movement and punching out. Today my focus was not sharp and I jumped back a few times causing pain in my biceps origin. Jumping back causes me to receive the weight ^forward^ .
Clean 105 *1 115 *1*3
Power Clean 75 *2*2
Power Snatch + OH Sq 60 *1+3*2
Clean Pull 120 *3 140*3*3
Returning to snatch with a clear head did make me feel better about the day and my performance. The power snatches were pain free at bi. origin and wrisr.

Tonight's Workout:

Snatch Pull 80 *3 90 *3*2
Snatch 70 *2*2
Clean and Jerk 70 *1+2 90 *1+1
Stretch
Gripper 80 *5*3
Rt knee sensitive.
Good snatches.

Active Recovery Plus

Make Up Day:

Power Snatch 40*3 50 *2*2
Power Clean 50 *3 70 *2*2
OHP 65*3*5

Dynamic Warm Up
1/4 Mile Sprints: 7.2mph @ 2% x 1 (2Min. rest), 7.8mph @ 2% x 1
Flange Push Ups *5*5
Stretch

Workout:

Back Squat 125 *5 135 *5*5
Rack Jerk 90 *1 100 *5*5
(stopped early -light cough head ache bad stomach)

Rest Day:

Futbol and Energy Systems, "...rest while you..."

I wa watching Manchester United this weekend in a futbol game (soccer for the uninitiated.) I was reminded of the chapter in the book Essentials of Strength Training and Conditioning . The most salient point from my studying and passing the NSCA'a Strength and Conditioning exam in 1996 was that an athlete should be trained to fit the energy systems of their sport. It has always seemed to me that the study of energy systems has always been the sorely under studied and considered portion of most certifications and "systems" of training. people are too focused on wowing their clients, temas and peers with new exercises rather than the work rest interval for those exercises. But I digress, this month's training topic has to do with energy systems. Particularly carry over from training to other activity or sports.

So in this futbol game, I am watching athletes running for over an hour making powerful bursts of speed and I got to thinking: "how easy must their normal running speed be that although they are moving and working almost constantly that they still are able to tap into their ATP-CP system for sprints, leaps, and tackles at full speed?"

Could it be that they are so efficient at clearing lactate and turning oxygen to energy that their power energy system is fully loaded and ready for the demands that come over and over again during the match?

Although I do not agree with all of hte precepts of mainstream Crossfit, I do find their attention to energy systems (a third of their intro course and mission statement take them inot account) make them the most provocative training systme to avail itself lately (to the dismay of the NSCA).

In a conversation with the trainers at my club today I found their intuitive answers based on a Crossfit workout to point to an answer in the above questions.

The workout was 20 minutes in which one completes as many rounds of the following:

15 BW Squats, 10 Push Ups and 5 Pull Ups

Two different athletes with different training history and experience levels reported that they were resting during one of the three movements. One found the squats the easiest and felt she was "catching her breath" there. The other felt the push ups were where they could make up the oxygen debt from the consistant aerovic work during that movement. So here we have another example of a percieveable rest interval during work - at least that is what both athletes report. That is the same sort of thing one observes when watching World Class Futbol. How do we train for that? What sort fo overload leads to that addaptation? How do we train to imporve ones ability in one area or all areas?

We and the industry should think much more about energy systems.

Active Recovery:
Rack Jerk 65 *2*3
OHP 72 *3*3
Dynamic Running Warm Up
Tabata Treadmill Sprint @ 8.2mph 4 minutes (20 sec on 10 sec off)
Chins *3*10
Stretch
Power Pike Ups *8*3

Good Weekend Workout:

Clean & Jerk 110 *1+1*2 120 *1+1 130 *1+1 120 *1+1
Snatch 50 *2 70*1 80 *1 90 *1*3
(working on keeping feet in place `jump forward a 1/4 inch)
Need sharper finish- Punch Out.
Front Sq. 110 *3 130 *3 140*3
Snatch Pull 100 *3 105*3*3 (easy)
Gripper and Stretch 80lbs *5*3

Tonight's Workout:

Clean and Jerk 90 *1+1*5
Snatch 80 *1*5 (key thought: jump 1/2 inch forward to keep from jumping back!)
Snatch Pull 100*3
Jerk Drives 80 *3*2 (straight rhythmic 4inch drops)
Gripper 80lb *5*4

Rest Day

Foot massage last night.
7+ Hours Sleep.
Food Shopping and Prep.

Active Recovery Day (First)

Cable Low Row 160*5*3
Slant Board Crunch *7*4

Dynamic Running Warm Up
Walking knee hugs + tilt
Backwards broad steps
Sideways *2
Heel kicks
Karaoke *2
PVC OH Squat *6
Dept Push Ups *6

Quarter Mile Sprints 1 @ 6.5-7.9mph 1 @ 7.0-7.5mph
Chin Ups *7*3 (last set 5+2)

Bar Cool Down
High Bar Sq+ OHP *6+6
OH Sq + Snatch Grip Push Jerks *6+6
Front Sq + Split Jerk *6+6

Early Workout:

Power Snatch 60*2 70*2*3
Power Clean 81*2*3
OHP 70*3*5
Back Squat 135*5*3
Push Ups *5*4
Front Sq 92*3*2
Dips *5*3
Stretch

(Good sleep, wrist & left bicep origin sore)
"Today's workout was a day early to make up for running out of time to front sq. on Sat. and to provide a little extra space between a double squat day and heavy workout scheduled upcoming Sat.. Also I have a Tuesday night event to attend.

Rest Day

Food Prep and nap.
Setting up week for bigger squats and lifts!

Today's Workout:

Snatch 80*1 85*1*3
Clean + Jerk 100 *1+1 112*1+1 117*1+1
Clean Pull 130 *3 137*3*3
Stretch

Rest Day