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Old 02-06-2008, 06:37 PM   #11
Leonid Soubbotine
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Re: The Red Corner

As always on Wednesday -
RR pullups and db shoulder press @ 2x45 lbs
9, 7, 6, 5, 5

Palms are feeling it a bit. Time to shave callouses.
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Old 02-07-2008, 02:11 PM   #12
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Re: The Red Corner

Today: thursday 02/07/08
BW 100.5 kg

Snatch
60/3; 62.5/2; 67.5/2; 72.5/2; 77.5/1; 77.5/1

Snatch pull
80/5; 85/4; 90/3

FS
80/8; 87.5/6; 87.5/5; 92.5/4; 100/3; 100/3

Muscle snatch + tall snatch + rdl (up to a heavy single)
35; 37.5; 40; 42.5; 45 (m sn only)

Snatch turnover
25/5; 27.5/5; 30/5; 32.5/5

WOD: Max rounds in 7 minutes
5x GHR
10x GHD situp
15x Pullups
3 rounds rx'ed. Got a big chunk of skin out of my left palm.

Ready for the weekend. Pool, sun, relaxation.
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Old 02-08-2008, 09:56 AM   #13
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Re: The Red Corner

Friday 02/08/97
BW 100 kg even

Power clean
67.5/3; 72.5/3; 77.5/3; 85/2; 90/1; 90/1

Clean high pull from hang
72.5/4 x3 sets

Front squat
80/6; 87.5/5; 92.5/3; 100/2; 105/1; 105/1

Muscle clean - up to a med heavy double
45/2; 50/2; 55/2; 60/2; 65/2

WOD:
Five rounds for time:
5x GHR
10x Bar dips
15x Sledgehammer strikes (each side)

13:03
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Old 02-08-2008, 06:20 PM   #14
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Re: The Red Corner

Recon Ron kipping pullups and shoulder press @ 2x45 lbs
9, 7, 6, 5, 5
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Old 02-11-2008, 02:45 PM   #15
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Re: The Red Corner

Monday 02/11/08
BW 100.5 kg (221)

Clean & Jerk
77.5/3+3; 85/3+2; 90/2+2; 95/2+1; 102.5/1+1; 102.5/1+1

Clean pull
102.5/4; 107.5/3; 107.5/3; 115/3

Press BNK
45/4; 50/4; 55/3; 55/2

Clean turnover
35/3; 40/3; 42.5/3; 45/3

Box jump @ 39"
6x6

WOD:
Five rounds for time:
10x Ring pushups
5x GHR

4:58 as Rx'ed. Was planning on a longer wod, but didn't have time.
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Old 02-12-2008, 01:17 PM   #16
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Re: The Red Corner

Tuesday 02/12/08
BW 101.5 kg (223 lbs)

Power snatch
52.5/3; 55/2; 60/2; 62.5/1; 62.5/1; 67.5/1

Snatch high pull
50/4; 52.5/3 x3 sets

Back squat
115/4; 125/3; 132.5/3; 140/1; 147.5/1

Drop snatch (aka snatch balance)
45/2; 55/1; 60/1; 65/1; 70/1; 75/f

WOD
Five rounds for time of
150 m Run (roughly)
5x Shoulder press @ 55 kg
10x Pullup

9:10 as Rx'ed.
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Old 02-13-2008, 08:50 AM   #17
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Re: The Red Corner

Wednesday 2/3/08
BW 100 kg (220 lbs) - after the wod.

Snatch
67.5/2; 72.5/2; 77.5/1; 80/1; 80/1.

Snatch pull
90/4; 95/3; 95/3

Drop snatch
45/4; 50/4; 55/3; 55/3; 65/1; 70/1; 75/1; 80/1

WOD:
"Sean"
50-35-15 reps for time of
Thruster 95 lbs
GHD situp

14:33 as Rx'ed. It was everything I expected it to be. Brutal.
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Old 02-14-2008, 03:00 PM   #18
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Re: The Red Corner

Thursday 02/14/08

BW 99.5 kg (219 lbs). Overreaching. No WOD's next week for sure.

Clean
85/4; 90/3; 95/2; 102.5/1; 107.5/1; 107.5/f - that ****ed me off.

Clean pull
107.5/4; 120/3; 125/3

3 pos Split clean (practiced again for whatever reason): full, low hang, hi hang.
65/1; 70/1; 75/1; 80/1; 85/1 Love how easy it is to recover from. Can't make up my mind which one to go with.
The idea of easy recovery after the clean and not being all bug eyed before the jerk is tempting. Depth of clean is very similar (when you catch it, before riding down the squat clean, not the bottom of the squat - it's lower).
The easier recovery will mean less time can be spent squatting and more attention spent jumping, pulling and jerking.
Squat snatching is out of question though - it's a way to go!

Split clean heavy single:
85/1; 90/1; 95/1; 100/1

Back squat
115/3; 122.5/3, 132.5/2; 140/1; 147.5/1 fairly easy.

Rack jerk
72.5/4; 77.5/3; 85/2; 85/2

BP heavy single
65/3; 85/1; 95/1; 105/1; 110/f

WOD
25 double unders
10 GHR
10 decline pushups (feet on 28" box, hands on parallettes)
1 Rope climb (no feet ascent)

Wanted to do three rounds, but my body disagreed after 1st round.
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Old 02-18-2008, 01:16 PM   #19
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Re: The Red Corner

02/18/08 Monday, BW=102.5 kg (225 lbs)
Snatches and c&j were done 30 sec for a rep, 1 min rest. So 1 rep every 90 sec on the clock. 10 min break between sn & c&j.
No misses allowed. Ex: Miss on the snatches means time to move onto c&j.

Snatch
65/1 x5 sets
70/1 x5 sets
72.5/1 x5 sets
75/1; 77.5/1; 80/1; 82.5/1 (old pr!; 85/f

C&J
85/1 x5 sets
90/1 x5 sets
92.5/1 x5 sets
95/1; 97.5/1; 100/1; 102.5/1; 105/1; 107.5/f (missed clean)

This set up is pretty intense, yet very neat. Don't remember which coach trains his athletes this way.

BP 80 kg/5 x3 sets
Pullup BW/5 x3 sets
GHR BW/5 x3 sets

Good day.
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Old 02-19-2008, 06:41 AM   #20
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Re: The Red Corner

Tuesday 02/19/08
BW 100.5 kg (221 lbs)

Clean pull
105/3 x3 sets

Jerk grip OHS
55/5 x3 sets. Need to loosen up them shoulders - fell on my *** twice @ 65 kg

"Annie" for abs
50-40-30-20-10
DU
Situps (abmat, feet anchored, shoulders touch floor every rep).

6:32 as Rx'ed.

PR by 90+ sec. I'm not Speal, but getting pretty quick with DU's! Got a PR at 42 consecutive ones. Sets of 30, 20 and 10 unbroken!
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