April 9, 2013 Deadlifting & Olympic Lifting

• Sumo Deadlifts: 365*1 405*1 455*1 500*X 475*1
• Power Snatch: 135*3 155*2 165*1
• Power Cleans: 165*1 185*1 205*1
• High Pull: 215*1
• P.U.P.P.: 1:00, 1:00, 1:00
• Ab-Wheel: 10

46 minutes

Haven't done sumo deadlifts in ages so I tried them here. I think I would have had 500 if I tried 475 first, the jump was just too much from 455 to 500.  I get carried away with my jumps sometimes.  I usually do my alternative deadlifts only sporadically, but I may try doing them again next week.  Definitely feel them in my hamstrings, my right one almost cramped up a couple times.  They also feel a bit easier on my lower back which has been fatigued the last 10 days or so.   It took quite a bit out of me doing them overall though, was exhausted after.    Decided after to do my o-lifting entirely off the floor after.  Snatches are SO much easier with the momentum off the floor!  Was pretty beat after all those extra reps, but did some cleans off the floor anyway, attempt at 215 ended up being a high pull. Decided to end with some core work, did some push-up position plank presses, and really focused on keeping my scapulae retracted...wow did that cause my serratus and obliques to clamp down.   I haven't posted a video of PUPPs in a while, here's one I found on youtube.  Finished with the ab wheel and then admired my core in the mirror of the locker-room.  

March 26, 2013 Lower Body

• Deadlifts: 365*1 405*1 425*1
• Power Snatch: 135*1 
• Hanging Power Snatch: 145*1 155*1
• Power Cleans: 155*1 175*1 195*1 205*1
• High Pull: 215*1
• Hip-Thrusts: 135*9 185*10 225*10
• Ab-Wheel: 15

45 minutes

Kept it light on the deadlifts, did some off the floor o-lifting, because I never do and wanted to change it up.  The high pull was supposed to be a power clean but I didn't get it up fast enough so it ended p being a high pull.  Did some hip-thrusts after, did NOT need to start that light, but my piriformis/medius were sending electric shocks down the back of my left leg at first on them.  First 2 sets were brutal, by the third it had quieted down. I think I need to do the stuff that hurts more often to get it better.   Finished with some ab wheel.  Had a lot of fun here.  May try more off the floor o-lifts, maybe even non-power versions of them in the coming weeks. 

December 26, 2012 Conditioning & Olympic Lifts

• Hanging Power Snatch: 135*2 145*1 150*1
• Hanging Power Cleans: 155*1 175*1 185*1 195*1
• High Pull: 205*1
• tiny-small-medium box over jumps - broad jump superset: 10
• P.U.P.P.: 10

39 minutes

Amazing what not deadlifting 450 lbs. before olympic lifting does for the lifts. I felt great on these, my  form was great, and the weights moved so rapidly.   That last high pull was supposed to be a clean but I couldn't flip it over so it ended up being a high pull.  Added 5 lbs. to the snatch & cleans.   It was about 28 degrees out today, and I need leggings or something before I can run in those conditions, going to go tomorrow most likely and grab some.  Did a series of jumps over boxes into a broad jump, as a supserset.  Love doing that stuff.   Finished with some planks.