Power Snatch
2x3 (175)
2x2 (185)
Snatch
2x3 (185)
2x2 (195)
1 x (205/215/225/235)
Power Clean + Clean
1+1 (205/225/245/265)
Clean
2x2 (225)
Monday, December 23, 2013
Saturday, December 21, 2013
Tuesday, December 17, 2013
Saturday 12/14/13
Kong Fest
I Finished 11th this year down from 4th last year. Snatch improved from 255 to 275 (due to specializing for the last six months) King Kong time went from 3:20 to DNF (due to the before mentioned specialization.)
I was thrilled with the way this competition came together. We have an outstanding group of people here at EVCF. The work that they did allowed me to host and compete in the event. Thank you to Jeremy Galo for running scoring, Chris Falkner for running the webcast, Bill Laskowski for managing equipment, Becky Vasey for providing food, Krystal Rodriguez for running check-in and Matt Foreman/Tiffany Hendrickson for the commentary! Thank you to everyone who volunteered!
The EVCF Competitors had an awesome showing!
Angry Chimp:
Snatch Ladder
(add 10lbs every minute)
185/195/205/215/225/235/245/255/265/275/285x
(the snatch ladder went about how I expected. The Olympic Lifting specialization paid off with a 20lbs improvement over last year. (285 was very close)
3:00 to Establish Max Shoulder to Overhead
340/355x/355x/355x
(made the mistake of changing strategy. the plan was 340/350/360. instead I jumped to 355. had it locked out overhead 3 times, right arm kept giving out. this was happening in training too....was hoping it would clear up with rest)
King Kong
3 rounds for time: (DNF 21Reps)
1 Deadlift 455
2 Ring Muscle-ups
3 Cleans 250
4 Handstand Push-ups
(paid the price for specialization here. very minimal gymnastics or conditioning over the last six months. made the mistake of coming out of the gate too fast. spent a lot of time stuck on the second round of muscle-ups)
Final
For time: (70Reps)
30 Double Unders
7 Bar Muscle-ups
7 DBall Over the Shoulders
5 Bar Muscl-ups
5 DBall Over the Shoulders
3 Bar Muscl-ups
3 DBall Over the Shoulders
30 Axle Shoulder to Overhead 160lbs
(this workout went better than expected. Paced right and enjoyed the workout)
I Finished 11th this year down from 4th last year. Snatch improved from 255 to 275 (due to specializing for the last six months) King Kong time went from 3:20 to DNF (due to the before mentioned specialization.)
I was thrilled with the way this competition came together. We have an outstanding group of people here at EVCF. The work that they did allowed me to host and compete in the event. Thank you to Jeremy Galo for running scoring, Chris Falkner for running the webcast, Bill Laskowski for managing equipment, Becky Vasey for providing food, Krystal Rodriguez for running check-in and Matt Foreman/Tiffany Hendrickson for the commentary! Thank you to everyone who volunteered!
The EVCF Competitors had an awesome showing!
Angry Chimp:
6th Logan Vogel
10th Daniel Feavel
11th Tim Bond
13th Matthew Horton
16th Jamie Handley
17th Zachary Fernandez
19th Shawn Smith
22nd Thomas Abia II
Queen Kong:
10th Daniel Feavel
11th Tim Bond
13th Matthew Horton
16th Jamie Handley
17th Zachary Fernandez
19th Shawn Smith
22nd Thomas Abia II
Queen Kong:
1st Melissa Einbinder
4th Analisa Marquez
8th Kate Lydy
King Kong:
2nd Danny Lazzeri
4th Analisa Marquez
8th Kate Lydy
King Kong:
2nd Danny Lazzeri
3rd Alex Lee
4th John Alvarado
9th Istvan Dioszegi
11th August
Schmidt
11th Zach Utley
11th Zach Utley
Snatch Ladder
(add 10lbs every minute)
185/195/205/215/225/235/245/255/265/275/285x
(the snatch ladder went about how I expected. The Olympic Lifting specialization paid off with a 20lbs improvement over last year. (285 was very close)
3:00 to Establish Max Shoulder to Overhead
340/355x/355x/355x
(made the mistake of changing strategy. the plan was 340/350/360. instead I jumped to 355. had it locked out overhead 3 times, right arm kept giving out. this was happening in training too....was hoping it would clear up with rest)
King Kong
3 rounds for time: (DNF 21Reps)
1 Deadlift 455
2 Ring Muscle-ups
3 Cleans 250
4 Handstand Push-ups
(paid the price for specialization here. very minimal gymnastics or conditioning over the last six months. made the mistake of coming out of the gate too fast. spent a lot of time stuck on the second round of muscle-ups)
Final
For time: (70Reps)
30 Double Unders
7 Bar Muscle-ups
7 DBall Over the Shoulders
5 Bar Muscl-ups
5 DBall Over the Shoulders
3 Bar Muscl-ups
3 DBall Over the Shoulders
30 Axle Shoulder to Overhead 160lbs
(this workout went better than expected. Paced right and enjoyed the workout)
Wednesday, December 11, 2013
Tuesday, December 10, 2013
Monday 12/10/13
Sunday, December 8, 2013
Saturday 12/7/13
Snatch
2 x 209/209/209
1 x 220/220
1 x 231/231
1 x 242/242
Snatch Pull
3 x 330/330/330
Hang Clean + Push Press
3+3 176/176/187/187
2+2 198/209
Back Squat
5 x 264/308
2 x 209/209/209
1 x 220/220
1 x 231/231
1 x 242/242
Snatch Pull
3 x 330/330/330
Hang Clean + Push Press
3+3 176/176/187/187
2+2 198/209
Back Squat
5 x 264/308
Wednesday, December 4, 2013
Wednesday 12/4/13
Monday, December 2, 2013
Monday 12/2/13
For time: (6:42)
30 Double Unders
7 Bar Muscle-ups
7 DBall Over the Shoulder 150
5 Bar Muscle-ups
5 DBall Over the Shoulder
3 Bar Muscle-ups
3 DBall Over the Shoulder
(rest 2:00)
For time: (3:00)
30 Axle Shoulder to Overhead 160
Not timed:
Ring Muscle-up 12x1
30 Double Unders
7 Bar Muscle-ups
7 DBall Over the Shoulder 150
5 Bar Muscle-ups
5 DBall Over the Shoulder
3 Bar Muscle-ups
3 DBall Over the Shoulder
(rest 2:00)
For time: (3:00)
30 Axle Shoulder to Overhead 160
Not timed:
Ring Muscle-up 12x1
Sunday, December 1, 2013
Saturday, November 30, 2013
Saturday 11/30/13
Friday, November 29, 2013
Wednesday, November 27, 2013
Wednesday 11/27/13
Rack Jerk
2 x 275/295/315/325
1 x 335/345/345
3 x 315
5 x 275
8 x 225
(rest 1:00 between sets)
Back Squat
2 x 365/385/405
1 x 425/425/425
3 x 405
5 x 365
8 x 315
(rest 1:00 between sets)
2 x 275/295/315/325
1 x 335/345/345
3 x 315
5 x 275
8 x 225
(rest 1:00 between sets)
Back Squat
2 x 365/385/405
1 x 425/425/425
3 x 405
5 x 365
8 x 315
(rest 1:00 between sets)
Tuesday, November 26, 2013
Tuesday 11/26/13
Sunday, November 24, 2013
Sunday 11/24/13
Friday, November 22, 2013
Friday 11/22/13
Clean Ladder
Every 1:00 for 10:00
1 Clean
245/255/265/275/285/295/305/315/325/335
Ring Muscle-up
5x2
(rest 1:00)
3 rounds for time: (1:00/1:10/1:15)
1 Deadlift 455lbs
2 Bar Muscle-ups
3 Clean 250lbs
4 Handstand Push-ups
(rest 3:00)
Every 1:00 for 10:00
1 Clean
245/255/265/275/285/295/305/315/325/335
Ring Muscle-up
5x2
(rest 1:00)
3 rounds for time: (1:00/1:10/1:15)
1 Deadlift 455lbs
2 Bar Muscle-ups
3 Clean 250lbs
4 Handstand Push-ups
(rest 3:00)
Wednesday, November 20, 2013
Wednesday 11/20/13
Snatch Ladder
Every 1:00 for 10:00
175/185/195/205/215/225/235/245/255/265
Hang Clean (Squat)
3 x 245/265/285
9 x 225
Every 1:00 for 10:00
175/185/195/205/215/225/235/245/255/265
Hang Clean (Squat)
3 x 245/265/285
9 x 225
Monday, November 18, 2013
Monday 11/18/13
Saturday, November 16, 2013
Friday, November 15, 2013
Friday 11/15/13
Snatch Ladder
Every 1:00 for 10:00
185/195/205/215/225/235/245/255/265/275x
2 rounds for time: (2:25)
1 Deadlift 455
2 Bar Muscle-ups
3 Clean 255
4 Handstand Push-ups
Conditioning is really bad at the moment.
Every 1:00 for 10:00
185/195/205/215/225/235/245/255/265/275x
2 rounds for time: (2:25)
1 Deadlift 455
2 Bar Muscle-ups
3 Clean 255
4 Handstand Push-ups
Conditioning is really bad at the moment.
Wednesday, November 13, 2013
Wednesday 11/13/13
Monday, November 11, 2013
Monday 11/11/13
Snatch Ladder
Every 1:00 for 10:00
165/175/185/195/205/215/225/235/245/255
Cluster Ladder
Every 1:00 for 10:00
185/195/205/215/225/235/245/255/265/275
Handstand Push-up
15-10-5
(rest 1:00)
Bar Muscle-up
5-4-3-2-1
(rest 1:00)
Every 1:00 for 10:00
165/175/185/195/205/215/225/235/245/255
Cluster Ladder
Every 1:00 for 10:00
185/195/205/215/225/235/245/255/265/275
Handstand Push-up
15-10-5
(rest 1:00)
Bar Muscle-up
5-4-3-2-1
(rest 1:00)
Saturday, November 9, 2013
Saturday 11/9/13
Thursday, November 7, 2013
Sunday 11/3/13
2013 American Masters Championships
Snatch
120/125x/127
C&J
150/155/163x
(the current meet record is 162. it felt like 160 was there but I gambled and went for the record)
Total
282kg
Best Lifter Men 35-39
Next Competition is on December 14th, Kong Fest 2013.
After Kong Fest it's time to start training for 2014 Masters Nationals. This will be my first meet in the 40-44 division. The current Snatch Record is 129kg set by my friend Jim Storch.
Snatch
120/125x/127
C&J
150/155/163x
(the current meet record is 162. it felt like 160 was there but I gambled and went for the record)
Total
282kg
Best Lifter Men 35-39
Next Competition is on December 14th, Kong Fest 2013.
After Kong Fest it's time to start training for 2014 Masters Nationals. This will be my first meet in the 40-44 division. The current Snatch Record is 129kg set by my friend Jim Storch.
Wednesday, October 30, 2013
Wednesday 10/30/13
Monday, October 28, 2013
Friday, October 25, 2013
Friday 10/25/13
Wednesday, October 23, 2013
Wednesday 10/23/13
Snatch
80% 2x2 (220)
85% 1x2 (231)
90% 1x1 (242)
92% 1x1 (253)
96% 1x1 (264)
Snatch Pull
100%+10kg 3x3 (286)
+20kg 1x3 (308)
Back Squat
75% 3x3 (352)
80% 2x2 (220)
85% 1x2 (231)
90% 1x1 (242)
92% 1x1 (253)
96% 1x1 (264)
Snatch Pull
100%+10kg 3x3 (286)
+20kg 1x3 (308)
Back Squat
75% 3x3 (352)
Monday, October 21, 2013
Monday 10/21/13
Friday, October 18, 2013
Friday 10/18/13
Clean & Jerk
80% 1+1, 1+1 (275)
85% 1+1 (292)
90% 1+1 (308)
95% 1+1 (319)
97% 1+1, 1+1 (330)
Clean Pull
100% +10kg 3x3 (374)
Back Squat
80% 2x3 (374)
85% 2x3 (396)
90% 2x2 (419)
80% 1+1, 1+1 (275)
85% 1+1 (292)
90% 1+1 (308)
95% 1+1 (319)
97% 1+1, 1+1 (330)
Clean Pull
100% +10kg 3x3 (374)
Back Squat
80% 2x3 (374)
85% 2x3 (396)
90% 2x2 (419)
Wednesday, October 16, 2013
Wednesday 10/16/13
Monday, October 14, 2013
Monday 10/14/13
Friday, October 11, 2013
Friday 10/11/13
80% 2x2 (220)
85% 1x2 (231)
87% 1x1 (242)
92% 1x1 (253)
95% 1x1 (259)
97% 1x1 (264)
99% 1x1 (270)
Snatch Pull
100% +5kg 2x3 (286)
+15kg 2x2 (308)
+20kg 1x2 (319)
Jerk
80% 2x2 ( 280)
85% 2x2 (297)
90% 2x2 (319)
Wednesday, October 9, 2013
Wednesday 10/09/13
Power Clean + Clean
75% 1+1, 1+1 (247)
80% 1+1 (264)
85% 1+1 (281)
90% 1+1 (297)
(based on PC 1RM)
Clean
85% 1x1 (303)
90% 1x1 (319)
92% 1x1 (325)
95% 1x1 (336)
Clean Pull
100% 2x3 (352)
+10% 3x3 (374)
Push Jerk
90% 5x2 (275)
(based on Push Press)
75% 1+1, 1+1 (247)
80% 1+1 (264)
85% 1+1 (281)
90% 1+1 (297)
(based on PC 1RM)
Clean
85% 1x1 (303)
90% 1x1 (319)
92% 1x1 (325)
95% 1x1 (336)
Clean Pull
100% 2x3 (352)
+10% 3x3 (374)
90% 5x2 (275)
(based on Push Press)
Monday, October 7, 2013
Monday 10/7/13
Power Snatch + Snatch
70% 1+1, 1+1 (176)
75% 1+1 (187)
80% 1+1 (204)
85% 1+1, 1+1 (215)
90% 1+1, 1+1 (225)
Snatch
85% 1x1 (237)
90% 2x1 (248)
Back Squat
80% 1x3 (374)
85% 3x2 (396)
90% 2x1 (419)
Snatch High Pull
90% 4x4 (248)
Bishop Kenny High School Weightlifting Team 1999-2000
70% 1+1, 1+1 (176)
75% 1+1 (187)
80% 1+1 (204)
85% 1+1, 1+1 (215)
90% 1+1, 1+1 (225)
Snatch
85% 1x1 (237)
90% 2x1 (248)
Back Squat
80% 1x3 (374)
85% 3x2 (396)
90% 2x1 (419)
Snatch High Pull
90% 4x4 (248)
Bishop Kenny High School Weightlifting Team 1999-2000
Friday, October 4, 2013
Friday 10/4/13
Snatch
80% 1x3 (220)
85% 2x2 (231)
87% 1x1 (242)
90% 3x1 (248)
Clean + Jerk
80% 1+1, 1+1 (275)
85% 1+1 (286)
87% 1+1 (297)
90% 1+1, 1+1 (308)
Clean Pull
100% 2x3 (341)
+10kg 1x3 (363)
+15kg 1x2 (374)
80% 1x3 (220)
85% 2x2 (231)
87% 1x1 (242)
90% 3x1 (248)
Clean + Jerk
80% 1+1, 1+1 (275)
85% 1+1 (286)
87% 1+1 (297)
90% 1+1, 1+1 (308)
Clean Pull
100% 2x3 (341)
+10kg 1x3 (363)
+15kg 1x2 (374)
Wednesday, October 2, 2013
Wednesday 10/2/13
Power Clean + Clean
80% 2+1, 1+1 (264)
85% 1+1, 1+1 (281)
87% 1+1 (292)
Push Press
80% 2x2 (248)
85% 1x2 (264)
90% 1x1 (281)
95% 2x1 (292)
Back Squat
80% 2x2 (363)
85% 1x1 (385)
90% 1x2 (407)
95% 1x1 (430)
100% 1x1 (451)
100%+ 1x1 (462)
80% 2+1, 1+1 (264)
85% 1+1, 1+1 (281)
87% 1+1 (292)
Push Press
80% 2x2 (248)
85% 1x2 (264)
90% 1x1 (281)
95% 2x1 (292)
Back Squat
80% 2x2 (363)
85% 1x1 (385)
90% 1x2 (407)
95% 1x1 (430)
100% 1x1 (451)
100%+ 1x1 (462)
Monday, September 30, 2013
Monday 9/30/13
Saturday, September 28, 2013
Friday, September 27, 2013
Friday 9/27/13
Snatch
80% 2x2 (220)
85% 2x2 (231)
87% 3x1 (237)
Jerk
80% 2x2 (275)
85% 1x2 (293)
90% 1x1 (308)
95% 1x1 (325)
98% 1x1 (335)
100%+ 1x1 (347)
100%+ 1x1 (352)
Snatch Pull
100% 2x3 (275)
100%+10kg (293)
100%+15kg (308)
80% 2x2 (220)
85% 2x2 (231)
87% 3x1 (237)
Jerk
80% 2x2 (275)
85% 1x2 (293)
90% 1x1 (308)
95% 1x1 (325)
98% 1x1 (335)
100%+ 1x1 (347)
100%+ 1x1 (352)
Snatch Pull
100% 2x3 (275)
100%+10kg (293)
100%+15kg (308)
Wednesday, September 25, 2013
Wednesday 9/25/13
Monday, September 23, 2013
Monday 9/23/13
Saturday, September 21, 2013
Friday, September 20, 2013
Friday 9/20/13
Power Clean
80% 2x2 (264)
85% 1x2 (280)
90% 2x1 (297)
95% 1x1 (314)
100% 1x1 (330)
Clean
97% 1x1 (341)
Front Squat
80% 2x3 (319)
90% 3x2 (358)
80% 2x2 (264)
85% 1x2 (280)
90% 2x1 (297)
95% 1x1 (314)
100% 1x1 (330)
Clean
97% 1x1 (341)
Front Squat
80% 2x3 (319)
90% 3x2 (358)
Wednesday, September 18, 2013
Wednesday 9/18/13
Snatch
80% 2x3 (220)
85% 2x2 (233)
87% 2x1 (242)
Jerk
80% 1x3 (275)
85% 1x2 (290)
90% 1x1 (308)
95% 3x1 (323)
Snatch Grip Push Press
5x3 (220)
80% 2x3 (220)
85% 2x2 (233)
87% 2x1 (242)
Jerk
80% 1x3 (275)
85% 1x2 (290)
90% 1x1 (308)
95% 3x1 (323)
Snatch Grip Push Press
5x3 (220)
Monday, September 16, 2013
Monday 9/16/13
Friday, September 13, 2013
Friday 9/13/13
Snatch
82% 2x3 (225)
87% 2x2 (235)
90% 3x1 (245)
Clean + Jerk
80% 1+1, 1+1 (275)
85% 1+1 (290)
87% 1+1, 1+1 (295)
90% 1+1 (310)
Clean Deadlift
4x3 (385)
82% 2x3 (225)
87% 2x2 (235)
90% 3x1 (245)
Clean + Jerk
80% 1+1, 1+1 (275)
85% 1+1 (290)
87% 1+1, 1+1 (295)
90% 1+1 (310)
Clean Deadlift
4x3 (385)
Wednesday, September 11, 2013
Wednesday 9/11/13
Power Clean + Jerk
80% 2+1, 2+1, 2+1 (275)
85% 1+1, 1+1 (292)
90% 1+1, 1+1 (308)
Front Squat
80% 2x3 (319)
85% 3x2 (341)
Snatch Pull
100% 4x3 (275)
80% 2+1, 2+1, 2+1 (275)
85% 1+1, 1+1 (292)
90% 1+1, 1+1 (308)
Front Squat
80% 2x3 (319)
85% 3x2 (341)
Snatch Pull
100% 4x3 (275)
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