Washed up Decathlete’s Comeback Journal

Posted In: Training Journals

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    Matt Norquist on #226503

    10/17

    Lousy day today – just no juice

    1. Warm-up rowing
    2. Split Snatch – 5X2
    3. Clean – 5×6 up to 255, then 1 at 270 and didn’t have any more in me.
    4. Clean for 1′ 13 singles at 225
    5. WallBall throws with 30# – 35 throws in 1′
    6. Toes to bar then inversion – 20 reps

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    Matt Norquist on #226513

    10/18-20 – OFF – rest and got sick

    10/21 – took it easy

    1. Rowing Warm-up
    2. 5x20m build-ups
    3. Lifting Complex – 10 rounds of:
    1. Clean Pull -1x 335
    2. Clean – 1×245
    3. Snatch – 1×155
    4. Muscle-up 1xBody weight
    4. 10x18m Acceleration

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    Matt Norquist on #226523

    10/23

    Still fighting the cold, so took yesterday off, and today pretty easy:

    1. Jog and build-ups (10×30)
    2. Box Jumps – 15×30″ (landing on top straight legged)
    3. Snatch – 6×6 up to 195 (1 make 4 high pulls no catch, 1 ugly catch)
    4. 3×10+10 – Hand Stand Push-ups and Chest to bar pull-ups (strict on both)

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    Matt Norquist on #226535

    10/24-10/27 – Rest/Vacation – did nothing

    10/28

    General Strength Warm-up – sled pushes, burpees, box jumps, rowing, aerodyne
    CrossFit Skill Work – 5 rounds of
    20 Double Unders
    10 Hand Stand Push-ups
    3 Muscle-ups
    20 Hollow Rocks

    Then 3 Rounds
    Run 400m (with about a 1/2 minute walk through gym and up the stairs before/after the run)
    21 KB Swings
    12 Chest to bar pull-ups

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    Matt Norquist on #226536

    10/29

    1. Warm-up: Dynamic Flex, Drills, Build-ups (6x30m)
    2. Lifting
    a. 6×6 Snatch up to 200 (High Pull no catch)
    b. 4×3 Clean and Jerk to 265
    c. Snatch Grip Deadlift Pull – 3×3 to 365
    3. Accel: 10x19m
    4. Snatch: 1′ at 135: 16 reps

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    Matt Norquist on #226545

    For those interested, my program order (where I run last) is mostly driven by time constraints, and allows me to do less running specific warm-up bc my muscles are pretty warmed up by the time I finish lifting. When I start getting into faster work, I’ll likely put running at start of workout. Not doing much jumping or squatting right now bc patellar tendon is bugging me, and trying to let it de-inflame.

    10/30 – Recovery Day

    15 minutes Every Minute on the Minute – Row 200m (meant about 20-25″ recovery per row)
    15 minutes every minute on the minute – 15 KB Swings (about 30″ recovery per set)

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    Matt Norquist on #226549

    10/31

    Rowing Warm-up – 5x100m
    Snatch Balance Work – Pause at knee, at hip, and at catch in power position – 6×3 to 175
    Power Clean – 6×6 up to 270
    Clean – 1′ at 205 – 15 reps
    5 minute row

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    Matt Norquist on #226550

    11/1-3: Rest
    11/4

    AM – Jog and dynamic flex and build-ups, then 12x20m Hill

    PM

    5x100m Row
    Snatch – 5×6 up through 165 – 6 Snatch high pull at 205
    Clean and Jerk – 3×3 up to 270
    Snatch Grip Dead Lift – 3×2 up to 385
    1′ Max Effort Snatch – 17×135 (might have gotten 18)
    Got my first ever ring muscle-up today, too – can do 6-8 on a bar but got first one on rings – which have been harder to do, because of shoulder stability issues

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    Matt Norquist on #226551

    11/5

    Jog and static flex warmup
    5x300m shuttle run
    1′ 50# wall ball
    3x500m row

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    Matt Norquist on #226552

    Yesterday was one of those “roll around on the floor at the gym days”. You know – where you spend more time sitting than working… Nice to do once in awhile and gives some good recovery.

    Today – I was feeling lousy – not enough sleep, been working like an animal, etc. Went in and almost just left – but decided to get through the whole workout.

    1. 5×5 Max Watt Row pulls – got up over 900w but was feeling crappy – really gassed, and sweating like crazy.
    2. Stretch – still feeling lousy
    3. Snatch Balance and position work – 4×4 at 95-115-145-165 with pauses at knees, at hip, and in power catch position. Still feeling lousy.
    4. Power Clean – 6×6 up to 275. Honestly, all but 1 of the reps on 275 went up easy. The top set of 6 is more like 6 singles with 15-20s between each – so not a true set of 6. I like doing the heavy sets that way, because it lets me get in a little more intensity vs. trying to just to a set of 6 consecutive, in which case I’d probably be stuck at more like 80% of current max vs. 90%
    5. Max Effort Power Clean for 1′ – got 15 in 55″ (last time it took me 60″ – so nice improvement, but didn’t try final rep)
    6. Complex – 3×11
    a. Hand Stand Push-up
    b. Chest to bar pull-up

    Today is a classic example of why you just go in and work the plan, even if you don’t feel like it. I felt lousy, and still put in my best performances of the training year so far. If I were feeling great, it probably would have been a killer session, or flip side is I might have overdone it and hurt myself. All I can say is sticking to a plan, and improving in baby steps really works. And a big part of my plan this year is avoiding injury. So I’m almost always leaving reps and even sets in the tank, both on track and on platform. And not rushing things. And if something is bothering me (IE – patellar tendon right now) I’m working around it vs. training through it. Doing wide grip deadlifts and avoiding squats for the moment, even though that hurts my lifts, it is helping me not be hurt.

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    Matt Norquist on #226555

    11/10

    Weekend was just GS work – some jogging, etc.

    Today – Pressed on time, so:

    1. 4x30m Build-ups
    2. Stretch and dynamic flex
    3. Double Under Jump Ropes
    4. 6×6 Hang Snatch – 5×6 to 175 then 6 high pulls (no catch) at 205 (pulling up to chin – so definitely a weight I could catch if I could drop under it more quickly, but still more than I’ve done – current max of 200).
    5. 10×1 muscle-up attempts on rings – couldn’t do today for whatever reason
    6. 11x20m accels

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    Matt Norquist on #226567

    11/11 – More time stresses so improvised.

    1. Jog and static stretch and foam rolling
    2. Ring Muscle-Up Attempts – 7 attempts, 3 makes
    3. 3x400m the hard way – really emphasizing technique and posture.
    4. Fran
    a. Round 1: 21 thrusters (95#), 21 regular pull-ups – 1’17” – rest 1’17”
    b. Round 2: 15 thrusters (135#) 15 chest to bar pull-ups – 1’45” – rest 1’45”
    c. Round 3: 9 thrusters (185#) 9 sternum pull-ups – 1’41”

    Talk about an economical and brutal workout – I think this counts.

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    Matt Norquist on #226569

    11/12

    1. Jog, stretch, tumbling
    2. Snatch+OH Squat – 5×3+3 to 135
    3. Power Clean – 6×6 up to 280
    4. Power Clean 12×205 – 42″
    5. 3×12+12 Hand Stand push-up/Chest to bar pull-up

    I could have hit 6 with 295 or even 300 today. So easy. And doing it with a little less other stuff before makes it easier still. My heavy set of 6 is really 6 singles though. Rep. Reset weights. Reset stance. Rep. But 48 total reps over 205 today was some good quality work.

    A little disappointed with lack of activity on the forums these days, would be great to have some interaction, questions, etc. I will keep posting, bc it is a good accountability and tracking device for me – but let’s get some chatter!

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    Matt Norquist on #226588

    11/17

    1. Warm-up then acceleration – 12×20
    2. 3 Muscle-ups
    3. 5×6 Snatch to 175 then 6 snatch pulls (to face level) at 205
    4. 321 Clean and Jerk – 205-240-275
    5. Snatch Grip Dead Lift – 321 – 275-345-395
    6. Snatch – 18 reps – 1’05”

    11/18

    1. 2k Row
    2. Ring Muscle-ups – 4 reps
    3. Build-ups – 15x30m
    4. MB Throws – 40 total reps
    5. Toes to bar – 1′ – 25 reps
    6. 1′ box jumps – 31 reps

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