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.
Showing posts with label tempo. Show all posts
Showing posts with label tempo. Show all posts
Tuesday, March 22, 2011
Monday, January 17, 2011
Royal Berry Punch
A1. Back squat @ 30X0: 3,3,3,3,3; rest 1 min
A2. 20 unbroken KB swings w/ 1.5pd x 5 sets; rest 3 min
B1. 20 sec max DB Thrusters (45/30); rest 20 sec
B2. 60 sec max Double-Unders; rest 90 sec x 5 set
105kg was my best set of 3 at tempo... attempted 107 and got it twice. Kettlebells CHECK. My thruster sets were 11|9|10|9|10 rx'd. Double-unders were a bit sketch. On the first round I did all high singles, just over a hundred. On the remaining rounds I did sumthin like 33|53|42|33. Ye olde deltoids (anterior) got pretty fired up on this one.
A2. 20 unbroken KB swings w/ 1.5pd x 5 sets; rest 3 min
B1. 20 sec max DB Thrusters (45/30); rest 20 sec
B2. 60 sec max Double-Unders; rest 90 sec x 5 set
105kg was my best set of 3 at tempo... attempted 107 and got it twice. Kettlebells CHECK. My thruster sets were 11|9|10|9|10 rx'd. Double-unders were a bit sketch. On the first round I did all high singles, just over a hundred. On the remaining rounds I did sumthin like 33|53|42|33. Ye olde deltoids (anterior) got pretty fired up on this one.
Tuesday, January 4, 2011
Do and Done in Twenty One One
A1. Back squat @ 30X2; 5,4,3,2,1; rest 45 sec
A2. AMRAP ring push-ups @ 20X2 x 5 sets; rest 3 min
+
3 efforts:
400m run @ 95%
3:1 rest to work ratio
+
50 GHD sit-ups anyhow
Done did 208x5, 220x4, 230x3(f), 230x2, and 242x1 at tempo... Prolly should have done a bit more weight at 1. Ring push-ups were something like 16, 17, 10, 10, and 8. Sprints were 1:11, 1:12, and 1:18 (a train and a car got in my way). Did abmat sit-ups and knocked 100 instead. Also did some double-under work, got something like 5-6 sets of 50-60.
A2. AMRAP ring push-ups @ 20X2 x 5 sets; rest 3 min
+
3 efforts:
400m run @ 95%
3:1 rest to work ratio
+
50 GHD sit-ups anyhow
Done did 208x5, 220x4, 230x3(f), 230x2, and 242x1 at tempo... Prolly should have done a bit more weight at 1. Ring push-ups were something like 16, 17, 10, 10, and 8. Sprints were 1:11, 1:12, and 1:18 (a train and a car got in my way). Did abmat sit-ups and knocked 100 instead. Also did some double-under work, got something like 5-6 sets of 50-60.
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
Tuesday, September 21, 2010
Tempo People, TEMPO
A1. Back squat @ 30X1: 3,3,3,3,3; rest 30 sec
A2. 5 Box jump AHAP; rest 180 sec x 5
B1. 10 ring dips @ 3111; rest 45 sec x 4-5
B2. AMRAP kipping pull ups; rest 45 sec x 4-5
C. Med ball sit-up toss x 10; rest 60 sec x 3
Dunno if it was the early WOD or the rep cadence but the squats today weren't feelin real good. Did working sets of 205, 215, 225, and 230x1(f) before running out of time. That last set was feeling ok but I paused a tad bit too long at the bottom and couldn't dig myself out. Used a 30" box with 45 and 35 plates stacked on top.
Ring dips and pull-ups I did rx'd but only got 3 full sets in. I stuck with 25 pull-ups per round.
Med-ball sit-ups were just silly... used a 20# ball.
A2. 5 Box jump AHAP; rest 180 sec x 5
B1. 10 ring dips @ 3111; rest 45 sec x 4-5
B2. AMRAP kipping pull ups; rest 45 sec x 4-5
C. Med ball sit-up toss x 10; rest 60 sec x 3
Dunno if it was the early WOD or the rep cadence but the squats today weren't feelin real good. Did working sets of 205, 215, 225, and 230x1(f) before running out of time. That last set was feeling ok but I paused a tad bit too long at the bottom and couldn't dig myself out. Used a 30" box with 45 and 35 plates stacked on top.
Ring dips and pull-ups I did rx'd but only got 3 full sets in. I stuck with 25 pull-ups per round.
Med-ball sit-ups were just silly... used a 20# ball.
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