Topic: young master lifter

[Keith Miller]

Friday, 4-10-09

Back Squat

50 x 5
70 x 5

85 x 5
100 x 4
115 x 3
107.5 x 3
122.5 x 2
107.5 x 3
130 x 1

Push Press

50 x 5

62.5 x 5 x 3  front of neck
62.5 x 5  behind neck  (shoulders were already sore after 3 sets)

Crossfit Football WOD

Tabata DL with 60 kg - 51 reps total and completely gassed (what was I thinking when I thought about doing this with 100 kg!!! )

[Keith Miller]

Saturday, 4-11-09

3 position Cleans (high hang, knees, floor)

50 x 3
60 x 3
70 x 3 x 4  I alternated starting from the floor and starting from high hang

Push Jerk + Jerk

50 x (1+1) x 2
70 x 1+1
77.5 x 1+1
80 x (1+1) x 3

Pull-ups  BW x 8, 5, 3 - I really suck at these   

I decided that I'm going to follow the CA WOD and finish with a heavy metcon, either from Crossfit Football or Maxfitusa.  I will monitor progress from these and if recovery starts going south, then cut out a metcon or two.  We'll see how it goes!!!

[Keith Miller]

Sunday, 4-12-09

Snatch

40 x 3 x 2  was really stiff and somewhat slow today
50 x 3
57.5 x 2
62.5 x 2 x 3  missed first rep in second set from trying to rip the bar off the floor (tearing thumb in the process)

Clean & Jerk

50 x 1 power clean + 2
65 x 2
75 x 2
80 x 2 x 2

Front Squat

50 x 5
70 x 3
90 x 3
100 x 2
107.5 x 2 x 2   

Metcon - 3 power clean @ 60 kg, 6 push-ups, and 9 knee to elbow - as many rounds in 3 min, then 1 min rest, repeat

Did 3 total "sets" of 3 rounds, 3 rounds and 3 rounds (27 power cleans, 54 push-ups, 81 knee to elbow (on floor) total).  Very tough!!

[Keith Miller]

Monday, 4-13-09

Snatch

40 x 3
50 x 3
57.5 x 2
62.5 x 2 x 3 (70% was very snappy and hitting the bottom very well. due to comments one here, I lowered my hips in the start position just a little bit and it has made a pretty big difference in consistency)

Snatch Pulls

80 x 3 x 3  (pulled to upper chest height)

Snatch Deadlift

82.5 x 3 x 3  (these were pulled into a shrug)

Front squats

60 x 5
80 x 3
95 x 3 x 5 sets  (took a while to get into them due to yesterday's heavier sets, but felt pretty good)

Situps  8 x 3 sets with 12 lb DB

[Keith Miller]

Wednesday, 4-15-09

Muscle Snatch + 2 Snatch Balance

40 x 1 x 2  (means I did 1 muscle snatch and 2 snatch balance 2 times)
45 x 1
50 x 1
52.5 x 1
55 x 1

Overhead Squats

72.5 x 1
60 x 2 x 2

Clean & Power Jerk

50 x 2
70 x 1
82.5 x 1 x 4

MetCon  2 rounds of (12 DL, 9 Hang Pwr Cleans, 6 Push Jerk @ 60 kg) - was supposed to be 3 rounds, but forearms were painfully sore after 2, so cut it off there - 6:25 and totally gassed

[Keith Miller]

Friday, 4-17-09  clean & jerk session

Clean & Jerk

50 x about 4 total reps, 2 power cleans, 2 full cleans with a jerk after each full clean
60 x 2
70 x 2
80 x 2 x 3

Clean Pull

90 x 3
105 x 3 x 3

Clean Deadlift

115 x 3 x 3

Back Squat

60 x 5
80 x 3
100 x 3
110 x 3 x 5  (75% 1RM)

Hanging Leg Raises 10 x 3 sets  (about half of these were knee raises - weak )

[Keith Miller]

Okay, guess I gotta catch up a bit

Saturday, 4-18-09

Jerk from Boxes

50 x 3
70 x 2
80 x 2
90 x 1
100 x 1
105 x 1
110 x 0/1  just not there
85 x 1 x 3

2-position Snatch (floor, above knee)

40 x 2
50 x 2
55 x 2 x 3

2-position clean (floor, above knee)

50 x 2
60 x 2
70 x 2 x 3

Metcon - as quick as possible, 3 power snatch at 60 kg, 5 pull-ups - completed 5 rounds in 8:17

Sunday, 4-19-09

Snatch (work up to heavy single)

40 x 3
50 x 2
60 x 2
70 x 1
75 x 1/2  actually missed first rep just not getting into the lift
80 x 1

Clean & Jerk (work up to heavy single)

50 x 2
70 x 2
80 x 1
90 x 1
95 x 1
100 x 1  cut it off here

Front Squat

50 x 5
70 x 3
90 x 2
100 x 1
110 x 1
117.5 x 1
122.5 x 0/1  just not enough left

Monday, 4-20-09 - switched days to better apply to my schedule

OHS to max single

40 x 3
50 x 2
60 x 2
70 x 1
75 x 1
80 x 1  cut it off here, wrists and shoulders were sore and not holding up (haven't done these in quite a while)

Muscle Snatch to max single

40 x 2
45 x 2
50 x 1
52.5 x 1
55 x 1

Power Snatch 80% x 1 x 4

60 x 1
65 x 1
62.5 x 1 x 2

metcon (from crossfit football) 15 sec DL @102.5 kg, 45 sec rest, 15 sec box jumps @12" box, 45 sec rest complete 5 rounds for reps - 67 reps total (RX'd is 7 reounds, but wanted the weight on DL instead of scaling to get 7 rounds)

[Keith Miller]

Wednesday, 4-22-09

Snatch

40 x 3
50 x 2
60 x 1
67.5 x 1
70 x 1 x 2
67.5 x 1

Snatch Pulls

75 x 3
85 x 3 x 3  focused on jump! when bar gets to knees

Snatch Deadlifts

92.5 x 3 x 3

Front Squats

60 x 3
80 x 3

97.5 x 3 x 5  these seemed kind of hard, I think from Monday's metcon, my lower back was sore!!

Also, my 16 kg kettlebell came today