Litvinov Conversion
I know that in the past I have said that I don't see the point in these, two of my biggest mentors speak very highly of them, so what the heck. They really, really suck too.
OHS 5x @ 160
Sprint 5-10 sec.
5 rounds
Rest as needed between rounds (I think it was about 4 min or so)
I would have loved to pull a sled with this too, but I was advised against due to my left Achilles tendon being the slacker that it is.
Showing posts with label OHS. Show all posts
Showing posts with label OHS. Show all posts
Wednesday, March 24, 2010
Tuesday, March 2, 2010
Strength
Warm Up:
KB OH carry 2x @ 53#
10 KB Deadlift @53#
20 KB Swings @ 53#
10 KB Goblet Squats @ 53#
2 Rounds
Then:
Work up to max Pull-up
110# (previous max 105#)
Then: work up to 1RM Jerk
220# (previous max 207)
Then:
Work up to 1RM OHS
200# (previous max 185)
All three new PR's. Feeling pretty good about that.
While I feel like things are progressing good, I wonder about changing things up to a more conjugated, general approach until I need to start doing more focused work to get past plateaus. Until I reach the basic standards, why do I need to do a cyclical approach. On the one hand I see that Louie Simmons of Westside Barbell Club uses a conjugated, wave method for all of his athletes (or so it is as I understand it), and he clearly sees great success with it. On the other side, the arguement is that it just isn't as effective as maxing out general training methods until they no longer work, then moving to a cyclical approach. I can't remember where I read it, but I think it was Tabachnic or Yessis who said that conjugated programming was not as effective as a linier approach for novices, which apparently I am given my performances. Given this I could argue that Simmons doesn't see too many novices, as he's made a point to let everyone know that it's a waste of his time to train someone who is a novice. Maybe I should just go get a Westside Barbell Cert? Add that to the list of growing certs to get.
Up tomorrow; Fran and some more MV02 running...hills this time. Feet still hurt a little from that last one. It's gotta be the shoes.
KB OH carry 2x @ 53#
10 KB Deadlift @53#
20 KB Swings @ 53#
10 KB Goblet Squats @ 53#
2 Rounds
Then:
Work up to max Pull-up
110# (previous max 105#)
Then: work up to 1RM Jerk
220# (previous max 207)
Then:
Work up to 1RM OHS
200# (previous max 185)
All three new PR's. Feeling pretty good about that.
While I feel like things are progressing good, I wonder about changing things up to a more conjugated, general approach until I need to start doing more focused work to get past plateaus. Until I reach the basic standards, why do I need to do a cyclical approach. On the one hand I see that Louie Simmons of Westside Barbell Club uses a conjugated, wave method for all of his athletes (or so it is as I understand it), and he clearly sees great success with it. On the other side, the arguement is that it just isn't as effective as maxing out general training methods until they no longer work, then moving to a cyclical approach. I can't remember where I read it, but I think it was Tabachnic or Yessis who said that conjugated programming was not as effective as a linier approach for novices, which apparently I am given my performances. Given this I could argue that Simmons doesn't see too many novices, as he's made a point to let everyone know that it's a waste of his time to train someone who is a novice. Maybe I should just go get a Westside Barbell Cert? Add that to the list of growing certs to get.
Up tomorrow; Fran and some more MV02 running...hills this time. Feet still hurt a little from that last one. It's gotta be the shoes.
Wednesday, February 24, 2010
Power
Litvi-sleds
General Warm up
then:
Light OHS
Then:
OHS @ 115 5x
Imediatly chased by 5 sec. sled drag with 55# on sled and 25# vest
Rest 3 min.
3 Rounds
Then:
60 min. run easy pace
General Warm up
then:
Light OHS
Then:
OHS @ 115 5x
Imediatly chased by 5 sec. sled drag with 55# on sled and 25# vest
Rest 3 min.
3 Rounds
Then:
60 min. run easy pace
Monday, February 1, 2010
Strength
This morning I was very resistant to what I know needed to be done. Sitting on the erg for 60 min, rowing at 70% heart rate. I kept thinking about how much my legs and back are going to hurt.
After about 30 min. of talking myself into it, I sat down and just started pulling. I had procrastinated earlier by doing some "research" into heart rate training. I've yet to buy Phil Mafatone's book, which I'm sure will pretty much answer all the questions I have at this stage, maybe the next steady state row I'll finally buy it. What I found was some useful information for the present workout actually. There are lots of ways to calculate heart rate based training intensities;
"In 2007, researchers at the Oakland University analysed maximum heart rates of 132 individuals recorded yearly over 25 years, and produced a linear equation very similar to the Tanaka formula—HRmax = 206.9 − (0.67 × age)—and a nonlinear equation—HRmax = 191.5 − (0.007 × age2). The linear equation had a confidence interval of ±5-8 bpm and the nonlinear equation had a tighter range of ±2-5 bpm."
http://en.wikipedia.org/wiki/Heart_rate
I used the nonliner equation to estimate the MHR, then used the Karvonen method to estimate the ranges. The equation is
Here is an interesting article on Mark Allen's take on HR training.
For today's session I estimated a range of 140-150 for 65%-70%. I used this range because it's right on the boarder of recovery and endurance.
Today's row session produced the following results:
Then after a few hours:
4x3 Snatch @ 133
4x2 OHS @ 165
3x3 Bench @ 202
I ended up doing Power Snatch. Which at this stage is easier for me to do than a full snatch. Meaning I am still a novice.
The OHS still feel very heavy. The bench press I feel stronger, so I did set's of 3 reps.
After about 30 min. of talking myself into it, I sat down and just started pulling. I had procrastinated earlier by doing some "research" into heart rate training. I've yet to buy Phil Mafatone's book, which I'm sure will pretty much answer all the questions I have at this stage, maybe the next steady state row I'll finally buy it. What I found was some useful information for the present workout actually. There are lots of ways to calculate heart rate based training intensities;
"In 2007, researchers at the Oakland University analysed maximum heart rates of 132 individuals recorded yearly over 25 years, and produced a linear equation very similar to the Tanaka formula—HRmax = 206.9 − (0.67 × age)—and a nonlinear equation—HRmax = 191.5 − (0.007 × age2). The linear equation had a confidence interval of ±5-8 bpm and the nonlinear equation had a tighter range of ±2-5 bpm."
http://en.wikipedia.org/wiki/Heart_rate
I used the nonliner equation to estimate the MHR, then used the Karvonen method to estimate the ranges. The equation is
- THR = ((HRmax − HRrest) × %Intensity) + HRrest
Here is an interesting article on Mark Allen's take on HR training.
For today's session I estimated a range of 140-150 for 65%-70%. I used this range because it's right on the boarder of recovery and endurance.
Today's row session produced the following results:
4x3 Snatch @ 133
4x2 OHS @ 165
3x3 Bench @ 202
I ended up doing Power Snatch. Which at this stage is easier for me to do than a full snatch. Meaning I am still a novice.
The OHS still feel very heavy. The bench press I feel stronger, so I did set's of 3 reps.
Friday, January 22, 2010
Strength
Last Strength day of 3x this week. I repeated the workout done on Monday
Warm Up:
Mobility, shoulders and hip stuff
Jumping
Light barbell work on Snatch and variations
Workout:
4x2 Snatch 133
4x2 OHS 165
4x2 Bench 202
4x2 Deadlift 315
Today's workout felt great. I have been sleeping a little more and trying to manage my stress a little better, using the foam roller everyday again and it's all starting to help.
2 days off, then I'll be hitting the same format for 2 more weeks before shifting to a Power cycle. Right now the cycles are 3 weeks of Strength, Power, Power-Endurance and I'm still undecided about a endurance cycle. Once that meso cycle is done, I will have to decide if I want to repeat it (if it worked) or adjust it. There are a lot of choices really, I could pick from a list of things like fat loss, strength, power, work capacity, stamina, endurance, power-endurance, hypertrophy. It always comes down to goals. What do I want?
Warm Up:
Mobility, shoulders and hip stuff
Jumping
Light barbell work on Snatch and variations
Workout:
4x2 Snatch 133
4x2 OHS 165
4x2 Bench 202
4x2 Deadlift 315
Today's workout felt great. I have been sleeping a little more and trying to manage my stress a little better, using the foam roller everyday again and it's all starting to help.
2 days off, then I'll be hitting the same format for 2 more weeks before shifting to a Power cycle. Right now the cycles are 3 weeks of Strength, Power, Power-Endurance and I'm still undecided about a endurance cycle. Once that meso cycle is done, I will have to decide if I want to repeat it (if it worked) or adjust it. There are a lot of choices really, I could pick from a list of things like fat loss, strength, power, work capacity, stamina, endurance, power-endurance, hypertrophy. It always comes down to goals. What do I want?
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