Oly/Power/Met Con Log

[Andrew Bell]

4/29/2011

Rest

Legs were needing a day off after that run. Not sore but can tell they were taxed a little more than usual. Tomorrow I will do a met con with the prowler sitting in my living room that I just picked up.

[Andrew Bell]

4/30/2011

6*5 incline bench @50kg

Met con:
2:20 minutes work on the prowler = toast.....

Thoughts:
Yeah, went a little light today, done that on purpose, trying to listen to the body. 30 good explosive reps on the incline. The prowler is worse than the battling ropes. Those 2 things take metabolic conditioning to a whole new level. Looking forward to doing more of both in the future.

[Andrew Bell]

Yeah, been slacking but still working and logging, just not online....

5/2/2011
Bench:
sets of: 2, 2, 2, 1, 1, 1(PR @235)

7 minutes worth of met con

5/3/2011
Speed Cleans @ 60%, 9 sets of 3 EMOM

9 minutes worth of met con

5/5/2011
Back Squat:
2, 2, 2, 1, 1, 1 (PR @ 310), 1 (Fail @ 315)

Plyo Hurdles:
6 sets

Press:
1, 1, 1, 1 all around 75% increasing each rep

12 minutes worth of met con

Thoughts:
3 PR's in 2 weeks feels good. Hoping I can pull another one out on Monday for heavy cleans, and again on Thursday for Heavy Snatch.

[Andrew Bell]

5/9/2011
Cleans-
2, 2, 2, 1, 1(110kg - Current 1RM), 1 Fail (115kg), 1 Fail (115kg)\

5/10/2011
Drop Snatch Balance-
2, 2, 2, 2, 2

Push Press-
2, 2, 2, 1, 1, 1 (192 New PR)

Thoughts-
Letting the Met Con slide a little hoping to get a little more out of the strength work. Staying active, but trying to focus on strength a little more this week and next. Going to play some flag football tomorrow after work for some active recovery.

Cleans- Need to stay on the right technique at the super heavy weight
Snatch- Need a LOT of overhead work....

[Andrew Bell]

5/11/2011:
Rest

5/12/2011:
Snatch:
2, 2, 1, 1 (PR @78kgs), 1 @78kgs, 1@78kgs
Deadlift:
2, 2, 1 @1RM (193kgs), 1 (PR @197.5kgs), 2, 3
Good Mornings:
6, 6, 6, 6

Thoughts:
Enjoying the strength gains, coach says if I PR that day on a lift then I skip the met con usually. I'll still hit the met con twice a week, but focusing on strength right now, and it seems to be working.

[Andrew Bell]

5/13/2011
Went to 24Hour and did a bunch of body building burnout sets just to break things up a little

5/15/2011
Jogged 2 miles and got a sinus infection.

5/16/2011
Rested from the sinus infection.

[Andrew Bell]

5/17/2011
Overhead Squat:
2, 2, 1, 2, 1, 1, 1, 1
Worked up to a single of 72kg

Incline:
2, 2, 1, 1, 1, 2, 2
Worked up to a single of 220 then backed off to 205

Did some hurtles and push ups afterwards.

[Andrew Bell]

5/19/2011

Speed Snatch
10 sets of 3 @ 55% on the minute.

Run 2 miles.

[Andrew Bell]

5/20/2011
Did some shrugs, and some curls. Just in honor of that "body builders aren't strong" thread.

5/21/2011
Deadlifted 440 for a single.

5/22/2011
4 hour AMRAP:
fall asleep
wake up
-made it 4 rounds

5/23/2011
started cleaning heavy tonight and my wrist started bugging me BIG time so I just did a wod and called it a day.
4 Rounds:
25 KB russian swings @60lbs
50 single unders

[Andrew Bell]

5/23/2011
Back squat-
1, 1, 1, 1(tied pr @310), 1, (new pr @315), 3x2 @288

Bench press-
1, 1, 1 (pr @242), 1 (pr @ 252), 2x1 fail at 257), 3x2 @232

5 sets of plyo hurdles.

Today was a good day.....