Front Squat, 3-2-1-1-1
Weighted Pull-Ups, 3-2-1-1-1
Small PR on front squat today... did 154x3, 198x2, 220x1, 231x1 (PR), and 236x1 (Fail)
On weighted pulls the most I could get was 70# today... tried 79# and failed
After, did 3x10 ghd sit-ups, some shoulder mobility shiz, and 2 min max strict/military sit-ups (only got 81). THEN I ran 2 miles (in the rain) at about a 7min mile pace... 14:15.
Wednesday, December 14, 2011
Tuesday, December 13, 2011
Dr Chronic
A1) Push-Press 3,3,3,3 at 20X2
A2) Kettle-Bell Swings, x10 at 2pood
A3) Push-Ups, x20
B) Russian Twists, 3x25
did sets at 132, 142, 154, and 164(x2)
all kb swings andpu's were unbroken with "perfect" form
russian twists were done with 15kg plate for 2 sets and 20kg for the final
did some reverse hyper work with shoulder mobility shiz after
Went swimming as well, did 5x50 freestyle focusing on form. Then a 500m freestyle in 9:11! That there be a PR
A2) Kettle-Bell Swings, x10 at 2pood
A3) Push-Ups, x20
B) Russian Twists, 3x25
did sets at 132, 142, 154, and 164(x2)
all kb swings andpu's were unbroken with "perfect" form
russian twists were done with 15kg plate for 2 sets and 20kg for the final
did some reverse hyper work with shoulder mobility shiz after
Went swimming as well, did 5x50 freestyle focusing on form. Then a 500m freestyle in 9:11! That there be a PR
Wednesday, December 7, 2011
Listen To The Feeling
6 rounds:
In 2 minutes, complete 20 Kettlebell Swings, 1.5 Pood
Then, AMRAP Double-Unders in time remaining
2 minute rest after each round
Did 53# unbroken for all six rounds... double-unders actually improved as the WOD progressed. They went something like 22, 26, 36, 50, 64, and 75. I've also noticed that I do exponentially better on du's when I can hear my rope. Goal next time should be to keep du's at 75-100. Then step-up to 2 pood and try to maintain the same rep count.
Did some mobility shiz for my shoulders then ran 1.5 mile (3 Fondren loops) in a relaxed 10:52
Cold but sunny today.
In 2 minutes, complete 20 Kettlebell Swings, 1.5 Pood
Then, AMRAP Double-Unders in time remaining
2 minute rest after each round
Did 53# unbroken for all six rounds... double-unders actually improved as the WOD progressed. They went something like 22, 26, 36, 50, 64, and 75. I've also noticed that I do exponentially better on du's when I can hear my rope. Goal next time should be to keep du's at 75-100. Then step-up to 2 pood and try to maintain the same rep count.
Did some mobility shiz for my shoulders then ran 1.5 mile (3 Fondren loops) in a relaxed 10:52
Cold but sunny today.
Tuesday, December 6, 2011
Marco Solo
Squat Cleans, Heavy Triple
Then 3 C&J's every minute on the minute, for 10 minutes
198# was best triple, catches were solid but coming up out of the squat was a challenge.
Went with 132# on the met-con due to shoulder shiz. Wanted to ensure good form through-out. Think I did.
Swam after. Did 2x50 (under 50sec) and 2x100 (went for sub 1:50 but crapped out) then did some stroke count work. I'm 2 strokes more efficient leading with my right hand at 7 strokes for the 50. 9 strokes leading with the left. (I would have thought the opposite, I feel more efficient leading left) Prolly did 8x50m with the stroke count work.
Then 3 C&J's every minute on the minute, for 10 minutes
198# was best triple, catches were solid but coming up out of the squat was a challenge.
Went with 132# on the met-con due to shoulder shiz. Wanted to ensure good form through-out. Think I did.
Swam after. Did 2x50 (under 50sec) and 2x100 (went for sub 1:50 but crapped out) then did some stroke count work. I'm 2 strokes more efficient leading with my right hand at 7 strokes for the 50. 9 strokes leading with the left. (I would have thought the opposite, I feel more efficient leading left) Prolly did 8x50m with the stroke count work.
Thursday, December 1, 2011
Wing Man
Did a good, long warm-up sesh today along with some treadmill running drills and shoulder mobility work... It appears my left scapula is elevated, protracted, and slightly "winging." As well, I have some internal rotation at the humerus.
After, did a slow 500m sidestroke (around 12.5 minutes) then did 5x100m sidestroke "sprints." I kept all under 1:56 with my fastest intervals sitting at 1:52.
After, did a slow 500m sidestroke (around 12.5 minutes) then did 5x100m sidestroke "sprints." I kept all under 1:56 with my fastest intervals sitting at 1:52.
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