Eighty-Eight Don't Feel Great

3 sets:

10 Unbroken Overhead Squats

400m run @ 90% effort

Rest 2 minutes

+

3 sets:

10 Heavy KB Swings

90sec AMRAP Burpees

Rest 2 minutes 

+

21-15-9

Knees-to-Elbows

Push-Ups

 

88#, 110#, and 132# on overheads... runs were all around 1:20-1:30's

88# kettlebell and 20 burpees per round

done and done

 

Rough day 

Your name... is "Almost"

A. Squat Clean: 1.1.1 - rest 10 seconds between reps; rest 3 minutes between sets x 4 sets
B1. Push-Press from rack: 5 reps; rest 20 seconds (increase weight each set)
B2. 100m shuttle @ 100%; rest 2 minutes x 4 sets

198# was my best on cleans... caught 208# but couldn't get up with it. 154# on push-press... having to readjust my grip on these, been doing them with a jerk-style grip. Didn't do the runs.

No. Really. Move Faster.

For reps @ 100%:

2 minutes KB swings, 1.5/1pd

2 minutes Double-Unders

2 minutes Burpees

 

Didn't have it today. 57 swings, 89 du's, and 31 burpees. 177 total. Should have broken 200 (at least.)

I'll Take "Fitness" for 500

A. Weighted Pull-Ups: 3,3,3,3,3; rest 2-4 minutes
B. GHD Sit-Ups: 5 x 10; rest 60 seconds
C. 10-15 minute Run @ easy recovery pace

For time:

100 Walking Lunges

50 Wall-balls

25 Handstand Push-ups

50 Wall-balls

100 Walking Lunges

 

Missed monday so made-up the WOD today after... 53# was my best x3, did sets of 15 on GHD's, run was 17 and change with the fellas. Did the 2nd WOD rx'd and took FOREVER. 21:33. Literally half that time was my hspu's. 

 

 

BoB

A. Front Squat 3RM

B. AMRAP Push-Ups in 2 minutes

C. Plank Hold to failure

 

a. 220x3... 232x2

b. 73... goal was 80

c. 2:38... blah. Wasn't in the mood

 

Did 10x reverse hypers today, loads were 25,50,70,90,110, and 130lb

Did 3x5 assisted glute ham raises on the ghd 

 

 

Back Back Back Back Back Back Back

A. Press: heavy single
B. AMRAP in 5 minutes: burpee ladder by 2's; partial set's count, must have visible pause between sets
C. 800m TT

a. 132lb... a shameful 2lb PR
b. completed 18 rounds +1/20
c. 2:49... even more shameful than the press (18 sec off my PR)

After working with the fellas today it seems I need a lot of work leaning back on my press... most of the big movers were basically starting in a incline bench position from the stand and whipping their head under the bar as soon as they could. Working on this technique might help me see some more gains... As of right now I do a super strict shoulder press with almost ZERO lean (I think because I've been protecting my low-back.)
After, did 12x2 box squats "every minute on the minute" with Jonathan at 154lb. Then did 3x10 glute ham raises with a abmat/kettlebell set-up and a red band.

Planned Prescription-hood

Alternating every minute, on the minute for 20 minutes:
10 C2B Pull-Ups
6 Squat Cleans

Rolled with 60kg/132lb since that was the general consensus... kept rep scheme as is (most were scaling.) Executed my game plan! I didn't rush the first few rounds, kept my C2B broken into 5 and 5, did the cleans one at a time (dropped the bar each time,) and took a halftime break at round 6 (only did half reps.) And the biggest win of all is NO SKINS TEARS! C2B always rip my left palm, but I focused on my grip throughout (made sure to keep tight) and came through clean. Good day.

*weird pic of me on the blog today pullin up my britches

**saw this today: "The harder I practice, the luckier I get." - Gary Player

Per-Form

A1. Back Squat @ 30X2: 5,5,5,5,5; rest 2 minutes
A2. Weighted Push-Ups (plates on back): 5,5,5,5,5; rest 2 minutes
B1. Weighted Box Step-Ups: 4 each leg; rest 90 seconds
B2. GHD Hip Extensions: 15-20; rest 90 seconds x 3-5 sets

a1. did sets of 154/176/198/208/220 at tempo
a2. did 25/30/40/50/50kg
b1. check at 1.5 pood per hand (4 sets)
b2. check with a red band around my neck (15reps for 4 sets)

Watchin' Pacquaio Box 'Em Up

2 Rounds of:
A. 2 min Heavy Farmer's Carry
B. 2 min Sprint Complex
C. 2 min Med Ball Complex (R lunge, L lunge, R lunge, L lunge, 4 Squats, 4 Ball Slams)
D. 2 min Row
30 seconds between each station

a. 2 pood
b. check
c. 4/5 rounds each
d. 35/36cals each
 
Did some box squat work after... First time to work-up to any significant load. Did 5x5 of 50/60/70/80/90kg then did a 10x at 50kg just for grins. Also did 3x10 glute hams

**today was the first day back from about a 10 day hiatus due to Krys's bout with pneumonia**

Pick It Up

AMRAP in 20 minutes:
3 Deadlifts @ 65-75% of 1RM
3 Rounds of Cindy

Did this at 130kg/286lb (76.5%) and was sumthin like15 air squats away from 16 full rounds. My time could be better if I would just go straight to the barbell and attempt a lift instead of "catching" my breath first. Mental work I guess.

(compare to 7/26/10)