Vaughn Is Complete

Did a 22 min ROMWOD this morning and then sat around on my ass most of the day. This humidity is exhausting. Got to the gym a bit after 4.

Front Squat

Pause 5 seconds on the first rep of each set.

  • 6x20kg
  • 6×60
  • 4×90
  • 2×102
  • 6x2x111

Warming up the bar felt really heavy. Thought I’d have to go with the minimum 3 second pause. Just took some sets to get loose I guess because the working sets felt really good.

Snatch balance + OHS

  • 2x20kg
  • 2×33
  • 2×40
  • 2×50
  • 1×60
  • 1×68
  • 1×74
  • 1×80
  • 1×85
  • 1×89
  • 1×92

The instructions were to go for a max today. Finally on something! The last two sets were both PRs on my snatch balance, beating the 195# I’d done previously. Glad not to have any misses, even with the extra overhead squat. Maybe could have gone heavier, but it was time to move on with a lot of reps left in the session. Maybe wore the belt starting with 74?

Snatch

3 second lift off on every rep.

  • 3x20kg
  • 3×40
  • 3×50
  • 3×60
  • 3×70
  • 3×75
  • 2×80
  • 1×80
  • 3x1x85

I think I started dropping between reps with 60 kilos. I went for the 3rd rep in a row with 80 but was breathing pretty good already and just rushed it. Rested before making the final rep. First attempt with 85 was falling behind me. Felt pretty solid to make the final 3 singles.

Clean & Jerk

Clean with 3 second lift off and jerk with 3 second pause in split.

  • 3x40kg
  • 3×60
  • 2×80
  • 2×91
  • 2×98
  • 2x1x104
  • 2x1x111

Wore the belt with 91 and over. Started to feel my back a little with the final weight.

That’s a wrap on the Vaughn program! Excited to switch it up and get back to doing some lifts without pauses or tempo. This was a really solid base program though. It took me 5 weeks and 3 days to get through, which isn’t too bad considering I had a minor back tweak that set me back and spaced the workouts out a bit more to help my body recover.

I’m going to do a few different things for the rest of this week and probably part of next week, but continue running, and then start a new lifting program middle to late next week.

Know When

Forgot to mention yesterday that my back was acting up pretty often on the golf course. The crazy thing is I never feel it during a swing; it is always when I’m standing around on the tee box or on the green. Did a 22 min ROMWOD this morning to make up for yesterday’s miss. Went to the gym around 1pm.

Back Warm-up

3 Sets

  • 10 Reverse Hyper (210#)

Back Squat

Pause 5 second on the 1st rep of each set.

  • 6x20kg
  • 6×60
  • 2×90
  • 2×107
  • E2M – 6 Sets
    • 2×120

Put on the belt starting with 107 to help protect my back, though I’ve done this whole squat session without the belt previously.

Snatch balance + OHS

  • 3+1 20kg
  • 3+1 40
  • 3+1 50
  • 3+1 56
  • 3+1 61
  • 3+1 66
  • 2+1 70
  • 2x 2+1 75
  • 1+AMRAP 61

Put on the belt with 70kg. Dropped every snatch balance to my back for the next rep. Did have one miss on the 2nd rep of the first set with 75. Thankful for no pauses on these today. Managed 10 reps on the AMRAP.

Snatch with 3-second lift-off

  • 3x20kg
  • 3×40
  • 3×50
  • 3×60
  • 3×65, 2×65
  • 3×70, 2×70
  • 2x2x75, 1×75

Missed 3 times with 75 and then after a miss at 80, I was going to continue with no more tempo lift offs. When I missed the first full snatch I could tell I was favoring my back. Ended the session, missing out on the 5 reps with both 80 and 85. Missed all the C&J as well. Live to lift another day.

I’ll do another ROMWOD tonight for 20 minutes and maybe get out the TENS unit.

Rep After Rep

Up early again for day 2 of the Club Championship. Ended up playing my best Sawmill round ever. Late trip to the gym at 6:30pm.

Back Squats

Pause 5 seconds in the bottom on the first rep of each set.

  • 6×45#
  • 6×135
  • 2×205
  • 2×245
  • 6x2x265

Used the clock and went every 2 minutes. No belt but work knee sleeves the entire workout. Felt even easier than last week.

Snatch Balance + OHS

Pause 3 seconds in the bottom of every rep.

  • 3+1 @ 45#
  • 3+1 @ 75
  • 3+1 @ 95
  • 3+1 @ 125
  • 3+1 @ 135
  • 3+1 @ 145
  • 2+1 @ 155
  • 2+1 @ 165
  • 1+AMRAP 125

My hands were really up against the sleeves of the bar so I stopped at 10 OHS in the AMRAP. Felt more comfortable this week with the snatch balances and getting more confident bringing the bar down to my back for multiple reps. Some of the pauses were probably a fast 3 seconds in the AMRAP.

Snatch

  • 3×45#
  • 3×95
  • 3×115
  • 3×135
  • 2×135
  • 3×145
  • 2×145
  • 3×155
  • 2×155
  • 2x2x165
  • 1×165
  • 5x1x175

A 3 second lift off on all reps. No chalk and no straps today. Was sticking the catch a lot, especially with 175. I can only remember one or two reps with 155-165 that I had to adjust the bar position in the squat before standing up. Could break up the 5 reps at each of the working weights however I wanted. Happy with being able to push some sets and not struggle.

Clean & Jerk

  • 2×45#
  • 2×135
  • 2×155
  • 3×170
  • 3×185
  • 3×200
  • 3×215
  • 3×225

Again with the 3 second lift off on all reps in addition to a 3 second pause in the split. Towards the end I wasn’t able to get the complete pause in the split so I held the bar overhead in recovery instead. My goal was to not break up any weight in multiple sets and goal accomplished.

So many reps! My hands take a beating with those tempo lift offs. I’m definitely getting a lot of time with the bar overhead.

Looking forward to a rest day tomorrow. No lifting, no running, and no other exercise. A bunch of golfing planned though.

Will get in a 20 min ROMWOD tonight.

Back For Sunday

Yesterday I was up early to play in a charity golf tournament. Fun day but I was exhausted when I got home. Took a 2 hour nap! Did a 19 minute ROMWOD late at night. Felt much better this morning. First time back for Sunday after missing 3 weeks.

Warm-up

  • Crossover Symmetry Activation
  • 2 Rounds
    • 5/5 Bar Taps
    • 10 Pass thrus
    • 15 Push-ups
    • 20 Squat Jumps

Gymnastics Strength & Barbell Cycling

14:00 EMOM (alt)

  • 5 Strict Chin-ups
  • 5 Power Cleans (135#)

14:00 EMOM (alt)

  • 5 Strict Ring Dips
  • 5 Power Snatches (95#)

Originally I thought I’d do sets of 4 chin-ups but I went with 5 and had no problem hitting every set. Surprised the dips felt so easy after not doing any in quite a long time.

Conditioning

  • 50 Bar-facing Burpees

Had an epiphany with my rhythm right off the bad. Was a lot quicker and used less energy with less movement. Took me 3:29.

Decided to squat after class since I wasn’t feeling tired and the lifting I needed to do later in the day looked like a lot of volume.

Back Squat

First rep in each set has 5 second pause in the bottom. Did the pause with each double. No special shoes, belt, or sleeves today.

  • 6×45#
  • 6×135
  • 2×205
  • 2×235
  • 6x2x265

My traps were already sore (probably from the cleans) and it did not feel great with the bar on my back. First squat session without cutting back the sets.

Evening session to finish up the first week of the Vaughn program. In the garage around 6pm. Started with Crossover Symmetry Activation.

Snatch Balance

Three second pause in the bottom.

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • 2×135
  • 2×155
  • 1×165

Missed first try with 155, but then got it right after with a little patience. Need a lot of improvement with these.

Snatch

With a 3 second lift off.

  • 2×95#
  • 2×115
  • 1×135
  • 1×155
  • 12x1x165

Did the 12 singles on an every 90 second clock. Missed attempts 3 & 4, but did 2 more at the end of the clock. Fell into a nice rhythm after those misses.

Clean & Jerk

Three second lift off in the clean and then a 3 second pause in the split.

  • 2×135
  • 2×155
  • 1×175
  • 1×195
  • 10x1x215

Did the final 12 every 90 seconds again. Missed the full 3 second pause in the split a few times as I was off balance, but never missed a clean or jerk. Hands were really feeling beat up in the middle of those 10. Perhaps I shouldn’t have programmed so many lifting reps during class today. 🙂

The aftermath

That ends training for the 1st week of the program. It turned out to be a lot more volume than I originally thought. All of the pauses and tempo work really add up. I think I will stick to a 2 off 1 on schedule and not try to push 3 days in a row unless I really need to. Will keep to very limited WODS too, but try to get in 2 Aerobic Capacity workouts each week.

Did a 21 minute ROMWOD late in the night.

Check Your Math

Gym time at night. Warmed up with Crossover Symmetry Activation and 6 overhead squats with the empty bar.

Strength – Snatch Balance + 2 OHS

  • 65#
  • 85
  • 95
  • 115
  • 135
  • 155
  • 175
  • 185
  • 155
  • 155
  • 155

Grip was close and moved out as I added weight. Not easy doing a close grip snatch balance!

Skill / Midline

5 Sets

Put a paper towel between my feet on the swings and held it in place all the way until the final 2 reps of my last set. In the last 2 sets I started concentrating on pushing the rings out in my back swing and I think I lost a little focus on my feet. Definitely felt some things moving around in my shoulders pushing for that extra movement. Needs a lot of work.

Conditioning

Little aerobic threshold gem from Aerobic Capacity.

2 Cycles

  • 6 Rounds
    • 200m Fast (2k PR pace – 1:40.5)
    • 400m Easy (<3x it takes to go the 200m)
  • 3:00 Rest

Not hard, but I fucked up thinking I was thinking of 250s to figure the 3x pace for the 400s, so I multiplied 50 seconds by 3 ahead of time. I guess that’s why it felt so easy, though I don’t think it would have made much of a difference since several of the 400s were already under 2:00 and the most I was over was 8 seconds. I was wondering how someone could even row slow enough to go over the 3x number I had calculated. Dumbass!

My 200s were done in 39.9, 40.1, 40.1, 40.1, 40.0, and 39.9 in the first cycle and then 40.0, 39.7, 39.8, 40.2, 39.8, and 39.8 in cycle #2.The 400s ranged from 1:55.2 to 2:08.1.

Finished up with Crossover Symmetry Iron Scap.

Wall, Meet Face

Had my monthly Chiro appointment and then went to the gym. Warmed up with Crossover Symmetry Activation.

Weightlifting

Snatch Balance + OHS

  • 2x2x45#
  • 2×75
  • 2×95
  • 115
  • 135
  • 155
  • 175
  • 185
  • 195

Figured maybe these will help me get the bar back into the slot. I suck at them though and get scared when they get heavy. 185 went ok, but 195 was pretty much a push press, stop, and then squat it. Maybe I should just get to 175-185 and stay there until they get more and more comfortable.

Sprint

  • 500m Row

Been over 6 months since I did one for time and my rowing and leg strength have improved a lot since then. Was holding a 1:20/500m pace for 250+ meters, then ran straight into a wall with under 150 meters left. The hot start allowed me to hold on for a 1.3 second PR with a time of 1:23.5.

2016-01-13-500m.jpg

Rested 10-15 minutes.

Conditioning

10 Rounds

  • 2 Squat Cleans (185#)
  • 6 GHD Sit-ups

Alex started out with me and we just swapped movements, which meant a few seconds of rest waiting for the GHD. His back was bothering him so he stopped in the 3rd round and I was able to move between the movements without resting. Did all of the cleans touch-n-go. Didn’t run a clock so no idea how long it took.

Lunge Sandwich

Squat day 17. Here we go. Warmed up with 100 walking lunges that took 3:58.

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 6:00 EMOM
    • 2x5x225#
    • 2x3x255#
    • 2x2x275#

That was a good one. Originally I was going to use 285# for the doubles at the end but the triples were feeling rough with 255 and I wanted to be able to keep good positioning.

Strapped on the 20# weight vest and did 200 more walking lunges at a relaxed pace. Took me 9:14 but still got me sweating.

Wednesday night, so off to CFi in the evening. Warmed up with Crossover Symmetry Activation and then did this little number…

3 Rounds NFT

  • 75 DU
  • 10 Reverse Hypers (260#)
  • 5 Back Extensions (15#, 51X3 tempo)

Did the first two rounds of dubs unbroken and then got 49 in the last round. Those tempo back extensions create such a pump in my low back.

No B.S. Bench Press

Starting a second cycle of the program. Alex and Bryan are joining us this time around.

  • 10×45#
  • 5×135#
  • 5×185#
  • 5x5x205#
  • AMRAP 205# (12)

Starting up 10# over the base number from the previous cycle. It the AMRAP that’s 2 reps more than I got with the 195# last cycle. Excited to see how the extra accessory work I’m adding on Sundays helps out.

Weightlifting

Snatch Balance

  • 5x20kg
  • 2x3x40kg
  • 2x3x50kg

Bringing the weight back down doesn’t feel very good on my shoulders so probably won’t be doing that for snatch work again anytime soon.

Clean Pull + Clean + Push Jerk + Split Jerk

  • 60kg
  • 70kg
  • 80kg
  • 90kg
  • 3×1 100kg

The push jerk was an interesting twist in this complex and so was bringing it back down to the rack for the split jerk. No misses.

Finished up with Crossover Symmetry Iron Scap.