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-   -   The Red Corner (http://board.crossfit.com/showthread.php?t=26877)

Leonid Soubbotine 01-30-2008 09:01 AM

The Red Corner
 
1/30/08 all weights in kg's. BW = 100 kg even!

PC+PJ
62.5/5+4; 67.5/4+3; 72.5/3+3; 77.5/3+2; 77.5/3+2; 85/2+2

Clean High Pull
65/4 x3 sets

FS
75/10 x4 sets

Clean turnover
25/5; 30/5; 35/5; 40/5; 45/5

1/4 Ohs from pins
45/3; 65/3; 85/3; 105/3

Max rds in 10 mins
5x DL @275 lbs
5x HSPU

5 rds. HSPU's killed me after all the ohs. Need more work.


No more WWGD for now since following CF.com wod's isn't the plan.
Following Danny Camargo's weightlifting workout 5 days a week.
Every saturday - coached session with Danny and Team FL weightlifting team. Yeah!

Competition is late April - aiming for 90-95 sn and 120-125 c&j

Leonid Soubbotine 01-31-2008 07:38 AM

Re: The Red Corner
 
BW 102.5 kg (225 lbs)

C&J
72.5/5+5; 77.5/4+4; 85/3+3; 90/3+2; 90/3+2; 95/2+2

Cln pull
107.5/4 x3 sets

Push press from split position (***** of an exercise)
60/5; 65/4; 72.5/3; 72.5/3; 77.5/3

Upright row
45/4; 50/3; 50/3; 55/3

Box jump @ 36" box
5x6

WOD
Max rds in 8 mins
Bench press x3 @ 95 kg
Windshield wiper x3L+3R

3 rounds. WW were a *****. Bench - okay.

Leonid Soubbotine 02-01-2008 07:24 AM

Re: The Red Corner
 
BW 101.5 kg (223)
Back squat
95/10; 95/10; 105/8; 105/8

Rack jerk
60/6; 65/5; 72.5/4; 77.5/4; 85/3

"Helen"
3 rds for time - 400 m run, 21 kbs @ 55 lbs, 12 pullups
8:48 as rx'ed. Pr by 1 sec. Pullups were killing me. Rest was really good.
Back worn out by all the extra pullups I do at night on mon, wed, fri.

right after:
5 rds for time (easy pace)
12x parallette pushup
40x leg lever (6" off th floor to 45 degree angle)

13:50

Leonid Soubbotine 02-01-2008 06:17 PM

Re: The Red Corner
 
Recon ron pullup week 4 (all kipping aft style) at 7 pm ( do it 3 days a week - more than that and grip gets killed too early during the week):
8, 7, 5, 5, 5.

Added shoulder press @ 2x45 lbs this wednesday to build up some shoulder press work capacity to work on hspu (don't want to lose CF East coast games due to shoulder weakness).

Leonid Soubbotine 02-03-2008 06:18 AM

Re: The Red Corner
 
Saturday 2/2/08

Power clean
60/5; 65/4; 72.5/3; 77.5/2; 85/2; 85/2

Clean high pull
70/4x 4 sets

Front squat
75/10; 75/8; 87.5/8; 87.5/6

Push press from split position
60/5; 65/4; 72.5/3; 77.5/3 x3 sets.

WOD (was very short on time)
25 thrusters for time @ 2x50 lbs db's
2:13. Was dead after all the pp and fs.

Leonid Soubbotine 02-04-2008 09:11 AM

Re: The Red Corner
 
Today: Mon 2/4/08
BW 102 kg (224 lbs)

Clean
77.5/3; 85/3; 90/2; 95/2; 95/2

Clean pull
107.5/4 x3 sets

Rack jerk
77.5/5; 85x4; 85/3 x3 sets

Clean turnover
35/3; 40/3; 45/3; 47.5/3; 50/3; 45/3

Box jump over @ 24" box
6x6

WOD:
Max rounds in 7 mins
10x KB snatch @ 2x16 kg
10x V-up

6 rds.

Leonid Soubbotine 02-04-2008 05:35 PM

Re: The Red Corner
 
Mon 7pm - second session today.

Recon Ron pullups and db press @ 2x45 lbs
wk 5: 9, 7, 6, 5, 5

Leonid Soubbotine 02-05-2008 08:21 AM

Re: The Red Corner
 
Today: Tuesday 02/05/08
BW = 102 kg

Danny's program is loading up the squats that's for sure.

Back squat
95/8; 105/6; 112.5/6; 112.5/6; 120/5

Snatch push press
35/5; 37.5/4; 42.5/3 x3 sets; 47.5/3

Upright row
45/5; 50/4; 50/3; 55/2; 60/2

Front squat rack lift off (about 4-6 inches of travel from dead stop).
65/2; 95/2; 125/2; 145/2; 165/2 - surprisingly easy.

WOD
Five rounds for time wearing a 20 lbs vest:
10 pushups
10 hip extension
10 sand bag squat @ 50 lbs (5 reps on each shoulder )

7:53 as rx'ed.

Good day.

Going into the pool today again on lunch break. It feels like an ice bath. Nice recovery for muscles for I'm pretty sore already.

Leonid Soubbotine 02-06-2008 09:18 AM

Re: The Red Corner
 
Today
BW 101 kg (222 lbs)

Power snatch
47.5/3; 52.5/2; 57.5/2; 60/2; 65/1 - felt light but not really snappy.

Snatch high pull from hang
45/4; 47.5/3; 52.5/3; 52.5/3

Drop snatch (aka snatch balance) + OHS
37.5/4; 40/4; 45/3; 47.5/3; 52.5/3; 52.5/2

Jerk grip OHS from bottom position till about half extension (cage too short )
45/2; 55/2; 65/2; 75/2; 85/2 - pleasantly surprised.

WOD
21-15-9
Front squat @ 115 lbs
Push press @ 115 lbs
6:18 as Rx'ed.

Leonid Soubbotine 02-06-2008 10:19 AM

Re: The Red Corner
 
Bottom position jerk grip OHS from this morning.
http://youtube.com/watch?v=IRyxLTpwhuk - (WFS)


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