A. Row for max meters in 5 minutes, 90% effort
Rest 2 minutes
B. AMRAP burpee pull-ups in 5 minutes, 90% effort
Rest 2 minutes
C. AMRAP Kettlebell swings in 5 minutes, 1 pood 90% effort
Actually did C, A, then B... Results were 125 kb swings, 1360m row, and 40 burpee pull-ups. The only one I didn't hit goal on was the burpees... I wanted to nab 50. Boo me.
Also did a mini push-up WOD: 28, rest 60 sec, 35, rest 60 sec, 25, rest 60 sec, and 22
Wednesday, October 27, 2010
Tuesday, October 26, 2010
Powered Clean
AMRAP in 15 min:
5 Power Cleans, 70% 1RM
7 Handstand Push-Ups
Rolled with 135 on the barbell (70% of 195)... 35# dumbbells were the sub for hspu's. Coaches wanted us to do crown-to-the-ground today, and I don't have the strength to make it thru an entire WOD without abmats. I was going to use the 45# db's but after watching my partner struggle with just the 35's I thought twice. Wish I hadn't though. Total result was 13 rounds plus 2 cleans. Next time I def need to roll with 155 and 45's and shoot for an even 10. Good stuff today besides.
5 Power Cleans, 70% 1RM
7 Handstand Push-Ups
Rolled with 135 on the barbell (70% of 195)... 35# dumbbells were the sub for hspu's. Coaches wanted us to do crown-to-the-ground today, and I don't have the strength to make it thru an entire WOD without abmats. I was going to use the 45# db's but after watching my partner struggle with just the 35's I thought twice. Wish I hadn't though. Total result was 13 rounds plus 2 cleans. Next time I def need to roll with 155 and 45's and shoot for an even 10. Good stuff today besides.
Monday, October 25, 2010
Imbalance Beam
A. Deadlift, 3RM with re-grip
B. Ring Rows, one attempt AMRAP
C. Tabata Push-ups
330# is the heaviest I could go with spot-on form and regrip today... Been trying to raise my hips a bit to keep that good lumbar curve, and I definitely feel the weight more in my hammies when I do. Grabbed a quick 12 on the ring rows. The push-ups went something like 20/17/11/10/9/8/8/8 for a total of 71.
Did 3 light sets (0 weight) of 10-15 on the reverse hyper and did some stretching. My left side low back is tighter than the right. My right calf is tighter than the left. Starting to wonder how many imbalances I have.
B. Ring Rows, one attempt AMRAP
C. Tabata Push-ups
330# is the heaviest I could go with spot-on form and regrip today... Been trying to raise my hips a bit to keep that good lumbar curve, and I definitely feel the weight more in my hammies when I do. Grabbed a quick 12 on the ring rows. The push-ups went something like 20/17/11/10/9/8/8/8 for a total of 71.
Did 3 light sets (0 weight) of 10-15 on the reverse hyper and did some stretching. My left side low back is tighter than the right. My right calf is tighter than the left. Starting to wonder how many imbalances I have.
Friday, October 22, 2010
And Find That Person Is You
A. Clean-Hang Clean-Front Squat Progression (1-1-3), 5 sets
B. AMRAP in 5 min: 7 unbroken pull-ups
C. AMRAP in 3 min: 10 unbroken double-unders
a. Worked up from 40 kilos to a final set of 80kg... all sets were lookin and feelin good today. I'm a firm believer in ye olde hook grip.
b. We were runnin slow on the barbells so we skipped the group pull-up session and waited to do the double-unders with everybody. AFTER the du's I nabbed 13 unbroken sets in the 5 minutes.
c. I only got 10 unroken sets and A LOT of 7/8 sets. Not very impressive as a whole, but still an improvement for Mr me.
B. AMRAP in 5 min: 7 unbroken pull-ups
C. AMRAP in 3 min: 10 unbroken double-unders
a. Worked up from 40 kilos to a final set of 80kg... all sets were lookin and feelin good today. I'm a firm believer in ye olde hook grip.
b. We were runnin slow on the barbells so we skipped the group pull-up session and waited to do the double-unders with everybody. AFTER the du's I nabbed 13 unbroken sets in the 5 minutes.
c. I only got 10 unroken sets and A LOT of 7/8 sets. Not very impressive as a whole, but still an improvement for Mr me.
Wednesday, October 20, 2010
AirDYIN'
Row Sprints, 4 rounds:
20sec max effort
Rest 2:20
Rest 5:00
Row Sprints, 4 rounds:
20sec max effort
Rest 2:20
Did the workout as rx'd EXCEPT I did it on the Airdyne... horrible.
Results, in calories, were: 22|??|17|15 and 11|13|13|18
Also did a overhead squat warm-up... worked up to 135lbx3 before class started
20sec max effort
Rest 2:20
Rest 5:00
Row Sprints, 4 rounds:
20sec max effort
Rest 2:20
Did the workout as rx'd EXCEPT I did it on the Airdyne... horrible.
Results, in calories, were: 22|??|17|15 and 11|13|13|18
Also did a overhead squat warm-up... worked up to 135lbx3 before class started
Tuesday, October 19, 2010
On Your Hands and Knees Please
A1.) Deadlift 5x5 with regrip, rest 10 sec
A2.) Max push-ups in 60 sec x5
242/36
264/39
286/40
308/41
318/30
Did some mid-line/ab torture after... included flutter kicks, leg raises, and misc evil reverse plank holds
Also did the reverse hyper... 1x15 at 0lb, 2x10 @ 25lb, 2x10 @ 50lb
A2.) Max push-ups in 60 sec x5
242/36
264/39
286/40
308/41
318/30
Did some mid-line/ab torture after... included flutter kicks, leg raises, and misc evil reverse plank holds
Also did the reverse hyper... 1x15 at 0lb, 2x10 @ 25lb, 2x10 @ 50lb
Warm Me Back Up
4 rounds, AMRAP in 3 min:
5 Kettlebell Swings, 2 pood
7 Box Jumps, 24"
9 Abmat Sit-ups
Rest 6 min between rounds
Rolled rx'd and got:
4 full rounds +5 swings
3 full + 5 swings + 5 jumps
4 full + 5 swings + 1 jump
4 full + 5 swings + 5 jumps
Think that's about 16.5 rounds in all
100 Double-unders: 1:57
60 max consecutive (PR)
Reverse Hyper:
3x15 @ 25lb
5 Kettlebell Swings, 2 pood
7 Box Jumps, 24"
9 Abmat Sit-ups
Rest 6 min between rounds
Rolled rx'd and got:
4 full rounds +5 swings
3 full + 5 swings + 5 jumps
4 full + 5 swings + 1 jump
4 full + 5 swings + 5 jumps
Think that's about 16.5 rounds in all
100 Double-unders: 1:57
60 max consecutive (PR)
Reverse Hyper:
3x15 @ 25lb
Wednesday, October 13, 2010
Ride The Wave
Front Squat
5-3-2-5-3-2-5-3-2-5-3-2
70|80|85
75|85|90
80|90|95
85|95|97
I liked this WOD. The lighter loads on the 5's helped me to refocus on form/technique. The overall volume is intense. Could definitely feel my back/shoulders giving out as the WOD progressed, which dropped my elbows. But a good day.
The 95kg/209lb and 97kg/213.4lb loads were both PRs
After the WOD did 3x10 on the reverse hyper at 25#... got a good lil burn/hurt in the low back on the last set.
Weight: 169.1
5-3-2-5-3-2-5-3-2-5-3-2
70|80|85
75|85|90
80|90|95
85|95|97
I liked this WOD. The lighter loads on the 5's helped me to refocus on form/technique. The overall volume is intense. Could definitely feel my back/shoulders giving out as the WOD progressed, which dropped my elbows. But a good day.
The 95kg/209lb and 97kg/213.4lb loads were both PRs
After the WOD did 3x10 on the reverse hyper at 25#... got a good lil burn/hurt in the low back on the last set.
Weight: 169.1
Tuesday, October 12, 2010
Chiro-Practical
A1. Deadlift: 3-3-3-3-3; rest 10 sec
A2. 10 Heavy KB swings x 5 sets; rest 120 sec
B1. 5 touch and go Power Snatch @ 40% of 3RM you just established; rest 2 sec x 3 sets
B2. 10-15 burpees @ 100% (cut back the number if 100% cannot be maintained after 10 reps); rest 2 minutes x 3 sets
On the deads we did sumthin like 221/242/264/284/308 then did kb swings with ye olde 2 pood.
On the power snatch I rolled with 115 which I was having to press out on the 4th and 5th reps. Burpees were just burpees.
Did another timed 100 du's... nabbed a 1:44. Also did a 3 sets of AMRAP du's as I could do in a row. My best was 52 which is a PR for me!
A2. 10 Heavy KB swings x 5 sets; rest 120 sec
B1. 5 touch and go Power Snatch @ 40% of 3RM you just established; rest 2 sec x 3 sets
B2. 10-15 burpees @ 100% (cut back the number if 100% cannot be maintained after 10 reps); rest 2 minutes x 3 sets
On the deads we did sumthin like 221/242/264/284/308 then did kb swings with ye olde 2 pood.
On the power snatch I rolled with 115 which I was having to press out on the 4th and 5th reps. Burpees were just burpees.
Did another timed 100 du's... nabbed a 1:44. Also did a 3 sets of AMRAP du's as I could do in a row. My best was 52 which is a PR for me!
Monday, October 11, 2010
Lame Game
5 rounds for fastest times:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3:00 between each set
No ab-mat so ran bareback on the ground.
3:00, 3:50, 5:13, 5:39, and 5:06
Total: 34:48 minus 12 minutes rest is 22:48
Worst Barb EVER... Seriously..
Weight: 172.0
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3:00 between each set
No ab-mat so ran bareback on the ground.
3:00, 3:50, 5:13, 5:39, and 5:06
Total: 34:48 minus 12 minutes rest is 22:48
Worst Barb EVER... Seriously..
Weight: 172.0
Saturday, October 9, 2010
As Always
A. Back Squat, 3RM at a 30X2 tempo
B. Snatch (Hang Snatch + Overhead Squat + Snatch Balance) Complex x5
C. 3x20 medball sit-ups, 20lbs
a. 235 was my best load at legit tempo
b. 125 was my best complex. I'm getting the bar plenty high, but it's too far in front of me, and I'm not recieving it with my shoulders high and locked back.
c. Done and done
B. Snatch (Hang Snatch + Overhead Squat + Snatch Balance) Complex x5
C. 3x20 medball sit-ups, 20lbs
a. 235 was my best load at legit tempo
b. 125 was my best complex. I'm getting the bar plenty high, but it's too far in front of me, and I'm not recieving it with my shoulders high and locked back.
c. Done and done
Friday, October 8, 2010
Cherry Poppin Daddies
4x5 minute rounds of AMRAP: 10 box jumps, 24"
10 burpees
10 DB snatch (either arm), 45#
10 Knees to elbows
Rest 3 min between rounds
Ran rx'd and pulled 9 rounds, 10 box jumps, and 1 burpee. Had to use a 20" box with a plate on top. Alternated arms 5/5 for snatches. Key to this was to not pop your cherry on the first round.
We also did 25 birthday burpees for Chase's gal Ashley.
10 burpees
10 DB snatch (either arm), 45#
10 Knees to elbows
Rest 3 min between rounds
Ran rx'd and pulled 9 rounds, 10 box jumps, and 1 burpee. Had to use a 20" box with a plate on top. Alternated arms 5/5 for snatches. Key to this was to not pop your cherry on the first round.
We also did 25 birthday burpees for Chase's gal Ashley.
Wednesday, October 6, 2010
I Be On Dat Kryptonite
AMRAP in 10min of:
6 Squat-Cleans, 55kg
12 Pull-Ups
24 Double-Unders
Did it rx'd and got 4 full rounds, plus 6 cleans and 3 pull-ups... I'm ok with this result since those darn double-unders are my kryptonite and I was able to push through them (somewhat).
6 Squat-Cleans, 55kg
12 Pull-Ups
24 Double-Unders
Did it rx'd and got 4 full rounds, plus 6 cleans and 3 pull-ups... I'm ok with this result since those darn double-unders are my kryptonite and I was able to push through them (somewhat).
Tuesday, October 5, 2010
Pinky(less)
Clean-and-Jerk
1RM
Cleans felt smooth today... actually felt like I was throwing it up higher than normal so catching it in a full squat was a lil awkward. First few jerks I was a having a prob with my grip. Caught it with my pinky UNDER the bar on one rep... dunno how that happens. As the weight went up I had a prob with getting low enough on my "push" and was dropping my elbows as I came down. Still a 13# improvement for me.
PR: 83 kg/182.6 lb
100 Double-Unders: 2:06
1RM
Cleans felt smooth today... actually felt like I was throwing it up higher than normal so catching it in a full squat was a lil awkward. First few jerks I was a having a prob with my grip. Caught it with my pinky UNDER the bar on one rep... dunno how that happens. As the weight went up I had a prob with getting low enough on my "push" and was dropping my elbows as I came down. Still a 13# improvement for me.
PR: 83 kg/182.6 lb
100 Double-Unders: 2:06
Monday, October 4, 2010
OLY-Mole
Snatch
1RM
60kg/132lb was my heaviest successful lift today... a few pounds under my PR. According to the fellas I'm not using my hips AT ALL. I'm initiating my second pull waaay to close to my knees which is keeping the barbell far forward. I got in some good volume at lower loads (40 and 55kg) to work on my timing. Left arm/elbow was lagging behind as well.
Did 100 double-unders after just for grins. Gotta get better at these so I timed myself... 3:43. I just need to relax when I do du's. I have a tendency to try and go entirely too fast.
1RM
60kg/132lb was my heaviest successful lift today... a few pounds under my PR. According to the fellas I'm not using my hips AT ALL. I'm initiating my second pull waaay to close to my knees which is keeping the barbell far forward. I got in some good volume at lower loads (40 and 55kg) to work on my timing. Left arm/elbow was lagging behind as well.
Did 100 double-unders after just for grins. Gotta get better at these so I timed myself... 3:43. I just need to relax when I do du's. I have a tendency to try and go entirely too fast.
Friday, October 1, 2010
Spazzz
Deadlift: 3RM
AMRAP Calories rowed in 4 minutes
AMRAP Burpee broad jumps (in meters) in 4 minutes
AMRAP Double-Unders in 4 minutes
Didn't have it this morning... heaviest triple on deads was 325. Spence was giving me some tips on getting tight before approaching the bar. On the AMRAPs I nabbed 85 cals, 80 meters, and 40 du's + 263 singles. Lame
AMRAP Calories rowed in 4 minutes
AMRAP Burpee broad jumps (in meters) in 4 minutes
AMRAP Double-Unders in 4 minutes
Didn't have it this morning... heaviest triple on deads was 325. Spence was giving me some tips on getting tight before approaching the bar. On the AMRAPs I nabbed 85 cals, 80 meters, and 40 du's + 263 singles. Lame
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