3 Sets:
7 tough front squats
60 sec box step ups, smaller box for more steps
rest 2 minutes b/t sets
+
3 Sets:
10 heavy DB/KB thrusters
60 seconds max double unders
rest 2 minutes b/t sets
+
5 Sets:
30 sec front plank
rest 10 seconds
30 seconds inch worm + push-up
Don't remember many of the details... worked with 45's on thrusters. Tried 53# kb's but only got 7-8 before crapping out. Worked with Deano on front squats and remembered how strong I'm not. Yay.
Showing posts with label plank holds. Show all posts
Showing posts with label plank holds. Show all posts
Friday, November 11, 2011
Wednesday, October 19, 2011
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
Tuesday, March 22, 2011
Booger
A. Front Squat @ 30X2: 5,3,2 (last set 100%); rest 4 min
B. Hang power snatch + overhead squat: 1 rep of each x 3 total reps x 5 total sets; rest 3 min
C. Coach's choice midline work
a. Did a short warm up due to time constraints but did 154x5, 176x3, 198x2, and 208x2 at tempo. Would have liked to do more at 5x and 3x.
b. Did the barbell, then 88, 110, 110, 110, and 120. had a few reps where I went too wide on my receipt, but was aware of it. Noticed that when I trust myself and commit to a solid 3rd pull I put myself in a much better stance/posture to recieve the bar. When I lose focus and try to "muscle it up" is when I retreat under the bar way too soon and go wide with my feet (especially the right.) Snatch felt about as good as it's ever felt though. Still a booger of a movement.
c. We did ring plank holds building up to 3 min. 10 abmat situps for each break. I did 2:01 and 1:01 with 10 sit-ups.
On my own I did 5 rounds of 1:1 double-unders and rest for 1 minute. My counts were 70|58|70|62|48. Slowww progress.
B. Hang power snatch + overhead squat: 1 rep of each x 3 total reps x 5 total sets; rest 3 min
C. Coach's choice midline work
a. Did a short warm up due to time constraints but did 154x5, 176x3, 198x2, and 208x2 at tempo. Would have liked to do more at 5x and 3x.
b. Did the barbell, then 88, 110, 110, 110, and 120. had a few reps where I went too wide on my receipt, but was aware of it. Noticed that when I trust myself and commit to a solid 3rd pull I put myself in a much better stance/posture to recieve the bar. When I lose focus and try to "muscle it up" is when I retreat under the bar way too soon and go wide with my feet (especially the right.) Snatch felt about as good as it's ever felt though. Still a booger of a movement.
c. We did ring plank holds building up to 3 min. 10 abmat situps for each break. I did 2:01 and 1:01 with 10 sit-ups.
On my own I did 5 rounds of 1:1 double-unders and rest for 1 minute. My counts were 70|58|70|62|48. Slowww progress.
Wednesday, September 8, 2010
Take A Knee
A1. Hang Power Clean 3-3-3-3-3, rest 10sec
A2. Russian Kettlebell Swings, 2 pood 10-10-10-10-10, rest 10sec
A3. Broad Jumps 7-7-7-7-7, rest 2min
Did 155, 165, and 175 on the first 3 sets. My form went to crap at 175 so I dropped back down to 170 for the remaining 2 sets. I have a head cold today and almost didn't make it in (it's also sooper gloomy and rainy today.) Glad I did though, the crud in my sinuses loosened up and fell out of my face immediately after the WOD.
We also did 3x1min plank holds at the end of class, easy breezy EXCEPT someone kept putting their knee down and Chase penalized us 10 extra sec each time. I wonder who it was....
A2. Russian Kettlebell Swings, 2 pood 10-10-10-10-10, rest 10sec
A3. Broad Jumps 7-7-7-7-7, rest 2min
Did 155, 165, and 175 on the first 3 sets. My form went to crap at 175 so I dropped back down to 170 for the remaining 2 sets. I have a head cold today and almost didn't make it in (it's also sooper gloomy and rainy today.) Glad I did though, the crud in my sinuses loosened up and fell out of my face immediately after the WOD.
We also did 3x1min plank holds at the end of class, easy breezy EXCEPT someone kept putting their knee down and Chase penalized us 10 extra sec each time. I wonder who it was....
Thursday, June 3, 2010
Shake, Rattle, and Roll
Press, Push, Swing!
1. Press 1RM in 4 minutes
2. Tabata push-ups
3. AMRAP KBS in 4 minutes (m1.5/w1 pood)
With an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.
Press: 125#... Check
Tabata: 15/15/15/15/11/11/9/9... Check
DB Snatch: 56 @ 45... Check
Patty-cake Abdominals... CHECK!
Total: 190
1. Press 1RM in 4 minutes
2. Tabata push-ups
3. AMRAP KBS in 4 minutes (m1.5/w1 pood)
With an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.
Press: 125#... Check
Tabata: 15/15/15/15/11/11/9/9... Check
DB Snatch: 56 @ 45... Check
Patty-cake Abdominals... CHECK!
Total: 190
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