Archive for the renaissance periodization Category

Ben Bergeron is trying to kill me.

Posted in cleans, front squats, pull-ups, renaissance periodization, rowing, thrusters on May 11, 2017 by coughingsparks

Yesterday was Day 2 of #builtbybergeron, this time was four things:

1.) Hang squat cleans from mid-thigh(ish):
-60% x 4 = 95#
-65% x 4 = 100#
-70% x 4 x 3 = 110#

This went fairly well: light enough weight to be able to focus on form.

2.) Clean pull from hang or mid-thigh-ish:
-70% x 5 = 110#
-75% x 5 = 115#
-80% x 5 x 3 = 125#

Again, pretty good.

3.) Front squat:
-77% x 5 = 135#
-83% x 1 = 145#
-77% x 5 = 135#
-85% x 1 = 150#
-77% x 5 = 135#
-87% x 1 = 155#

I’ve never done this rep scheme before and it was sucktacular, like very, very hard. I did it. I didn’t dump, but it was a close run thing.

4.) Metcon: 13-minute AMRAP:
-55 cal row
-55 thrusters 65#
-55 pull-ups
-55 HSPU

This went about as I expected, did well on the row and then was doing the thrusters in sets of 5. As one might imagine, by the time I got to the pull-up bar, I had something like 75 – 90 seconds left, so I only got 6 pull-ups, which means a score of 116. Good, is what I’m supposed to say: gives me something else to get better at.

In any event, everything is sore today. My midsection is completely wrecked from the 90 GHDs after not doing them for about a year, like it hurts to sneeze. My quads are destroyed. It hurts to flex or extend my arms. Also, I may not be eating enough to compensate for the increase in volume. I’m still eating like I’m doing a light day, which this^^^ definitely is not. I purchased and downloaded the new RP cutting templates, so we’ll see how that goes. Back tomorrow though.

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Slow solo WoD

Posted in dead lifts, double unders, pull-ups, push-ups, renaissance periodization on June 7, 2016 by coughingsparks

Today I had one of those weird days where I was by myself, and had to do everything in about 40 minutes. The WoD was:

-21-15-9 DL 225#/155#
-21-15-9 HSPU
-75-50-25 DU
-15-10-5 Ring MU

15-minute time cap

I did it with push-ups and pull-ups and got 1 + 81. I’m starting to think that my cut is taking its toll. I have had a run of bad performance days since I got back from Mexico. Part of it is not doing my bodyweight stuff; I need to pick that back up, for sure. I have about three weeks left on this cut, and that will be plenty. I will be ready for a break.

Back in ONEderland, BUT…

Posted in box jumps, burpees, pull-ups, renaissance periodization, thrusters on May 26, 2016 by coughingsparks

Stepped on the scale and got 199.6 today, so I’m back in 1derland, which is nice, but I am definitely sick, coughing, sore throat, low energy. So of course, yesterday was a lung burner, 16-minute AMRAP:

-50 box jumps
-40 thrusters (95#/65#)
-30 bar over burpees
-20 CTB pull-ups

What can I say? It went badly. I made it into two of the pull-ups, with burpees that was crawling down to the floor, crawling back up, jumping, and then catching my breath, and I mean on every burpee. It was bad. I’m glad I’m off today.

Three days’ worth

Posted in box jumps, burpees, cleans, jackie, pull-ups, push-ups, renaissance periodization, wall ball on April 29, 2016 by coughingsparks

Tuesday: Complex:

-2 full pocket snatch
-2 OHS

I actually did OK at this complex, for me, which was 85#. The WoD was a 6-minute AMRAP:

-10 no-extension burpees
-10 box jumps

Did OK at this for me, again, with 4 rounds.

Wednesday: Jackie:

-1000m row
-50 thrusters 45#/35#
-30 pull-ups

Ignored the 10-minute time cap and took 4 1/2 minutes off of my PR with 10:52.

Today: every four minutes for 20 minutes (5 rounds):

-5 Hang squat cleans (225#/155#)
-10 box jump overs
-20 unbroken wall-balls
Rest with remaining time each round

I did this at 115#, because it was supposed to be 70% of 1RM, and it was still really heavy. I think I got 2:07, 2:21, 2:24, 2:38, 2:53, but I did do the wall balls unbroken.

I am up to 7-6-5-4-3 on ring push-ups and did 3-3-3-3-2 on strict pull-ups and 6-5-4-3-2 on strict TTB. My weight is down to 203.2. Hungry AF, but apparently it’s starting to pay off ALTHOUGH I was pretty sluggish on the WoD this morning. I don’t know if it’s because my quads have never been that strong or I’m too hungry. Mostly my metcon has been going well.

Back squats/TTB/Thrusters/Rowing/Cleans/Pistols

Posted in back squats, cleans, knees-to-elbows, pistols, pull-ups, push-ups, renaissance periodization, rowing, thrusters on April 11, 2016 by coughingsparks

Saturday was a heavy set of 5 back squats, which was 175, and it felt pretty great. This was interspersed with 7-7-7 ring dips, which I turned into ring push-ups to sort of fit into my gymnastics progression. The WoD was, for time:

-50 TTB
-30 thrusters (115#/75#)
Six-minute time cap

I scaled the TTB to KTC, which was good because I finished in 5:50. I did end up doing 3-3-2-2-2 strict pull-ups after, which also went well.

Today was, over 10 minutes:

-1K Row
-AMRAP:
-20 Pistols
-7 HPC (225#/155#)

Only one person did the Rx weight, and he’s headed for Regionals in a few weeks so he doesn’t count. I did it at 125# and modified the pistols and got 3+4, although I did it backwards, cleans and then pistols by accident. I did well on the row also at 3:50. It felt very fast and I wasn’t trying to go fast as it was just the beginning of the WoD.

My weight is back up to 207, which it has been stuck at for about a week now, which is irritating because I am already starving on my current diet plan, and I’m going to have cut because I can no longer explain it with water retention. Hopefully this works. So far, I have been stronger and faster, even without losing a lot of weight, so it seems to be working, but I’m not looking forward to eating less than I already do.

Snatch woes

Posted in renaissance periodization on March 21, 2016 by coughingsparks

Today was 15 minutes to establish a 2RM full snatch, which went about as well as one would expect, 65#. As soon as I put on 70#, it turned into a power snatch. The WoD was 3-minute AMRAP power snatch at 75% of 2RM, so I put 55# on the bar and did 18.

I started Renaissance Periodization today to attempt to drop weight because I am too heavy and haven’t been paying attention lately to what I put in my mouth. I weighed myself this morning and was 209.4.