Niall's Weblog

This week wasn’t quite as intense as previous weeks, I took more of a break between workouts than usual because I was busy hanging out with my girlfriend Frances Wang before she left for China for a few months to work for UNIFEM. So I took a few nights off – but I still got some decent workouts in!

Tuesday 2010-01-19
WOD: 4 rounds of 25 bettlebell swings @ 1.5 pood, 15 Pull ups. My time was 10:20. Quite bad. Felt a lot of nasty aching in right shoulder doing the pull-ups.

Wednesday 2010-01-20
Rest day.

Thursday 2010-01-21
WOD: 100 KB swings @ 1.5 pood. Felt good. KB swings make a great metcon/warmup!
- Rest -
5×5 shoulder press. 95-105-115-125-130. Felt strong! Compared to last shoulder press on 15th, where I could barely press 5×120, this one was much better.

Friday 2010-01-22
Rest day.

Saturday 2010-01-23
WOD: Angie (100 pull-ups, 100 sit-ups, 100 push-ups, 100 squats for time). My time: 12:46. Not too bad but my PR is under 12 minutes. Pull-ups still need work. Push-ups and squats in particular went well.
- Rest -
5×5 deadlift. 225-275-315-325-325. Felt pretty strong. I like deadlifts!

Sunday 2010-01-24
Rest day.

Monday 2010-01-25
WOD: 5×5 over head squat. I did power snatch to 5xOHS. 95-105-115-125-130. Felt pretty good on these, but really want to get up past 135 in power snatch very soon. I need to work on push press or push jerk to get the OHS heavier off the rack, rather than snatching it all the time. I could definitely squat more if I could get it into position.

5×5 back squat. 225-245-255-265-275 (fail after 4 reps). Felt strong on this. Much better than last back squat sessions on 11th and 15th.

5×5 power clean. 135-155-185-195 (fail after 1 rep). Again this was better than last time but I was totally burned out after the 1×195 power clean. Technique felt bad and movement was too slow. I’m thinking I’ll spend some time with moderate weight (say 155#) to work on technique and speed. Also hopefully going with a bunch of KMSF folks to get some proper Olympic lifting coaching this weekend. My squat clean and squat snatch suck so this is badly needed!