Power Clean
5RM
AMRAP in 15 minutes of:
5 power cleans @ 75% 5RM
10 Burpees
30sec mandatory rest
A lil tricky doin this one solo... it was a make-up WOD that I missed on Monday. I had both my iPhone and G-Shock workin to time the 30sec intervals and the overall 15min of pure torture. My low back was shot today. I'm guessing from yesterday's kettlebell snatches. I was actually surprised at how sore I was getting out of bed this morning (shoulders, chest, and low back). So when workin up to a 5RM my performance was anything but impressive. Did 50, 60, 70, 80(x2), 75(x4), and 72kg. My previous PR was 195x5... nuff said. I just didn't have any pop/speed/mojo in my pull today. After grazing thru the blog I decided to run with 62kg (136.4) on the metcon since this was close to what a lot of guys my size were doing. Ended up squeezing out a lack-luster 8.5 rounds.
ps day 2 of the mud butt
weight: 171.0
Showing posts with label werkin solo. Show all posts
Showing posts with label werkin solo. Show all posts
Thursday, August 19, 2010
Thursday, August 12, 2010
Now Walk It Out, Walk It Out, Walk It Out
Back Squat
3-3-3-3-3
Deadlift
3-3-3-3-3
Bouts to leave town for the weekend so I did a WOD on my own today. Needs strength so needs to move barbells. Went with squats/dealifts since my shoulder girdle is still pretty tight.
On squat I warmed-up with 10x20kg/45#, 5x60/132, 3x70/154, 3x90/198. Working sets were 3x95/209, 3x100/220, 2x105/231, 3x102/224, and 2x103/226. I got the 3rd rep "up" at 105/231, but was leaning forward and had to walk it out a bit so I didn't count it. I didn't attempt a 3rd 103/226 rep because my 2nd was a such a long, slow fight to get up... but I got it.
On deads did a quick lil transition with 5x70/154 and 3x110/242 warm-up sets. Working sets were 3x140/308, 3x145/319, 3x150/330, 1x155.341, and 1x152/334. My last 2 sets were fail. My body was done. It was a fight to get each of those reps off the ground and I was sooper dizzy when I did. Grip was a bitch too with my happy lil skin tear. Still a good day me thinks.
3-3-3-3-3
Deadlift
3-3-3-3-3
Bouts to leave town for the weekend so I did a WOD on my own today. Needs strength so needs to move barbells. Went with squats/dealifts since my shoulder girdle is still pretty tight.
On squat I warmed-up with 10x20kg/45#, 5x60/132, 3x70/154, 3x90/198. Working sets were 3x95/209, 3x100/220, 2x105/231, 3x102/224, and 2x103/226. I got the 3rd rep "up" at 105/231, but was leaning forward and had to walk it out a bit so I didn't count it. I didn't attempt a 3rd 103/226 rep because my 2nd was a such a long, slow fight to get up... but I got it.
On deads did a quick lil transition with 5x70/154 and 3x110/242 warm-up sets. Working sets were 3x140/308, 3x145/319, 3x150/330, 1x155.341, and 1x152/334. My last 2 sets were fail. My body was done. It was a fight to get each of those reps off the ground and I was sooper dizzy when I did. Grip was a bitch too with my happy lil skin tear. Still a good day me thinks.
Friday, July 16, 2010
Delayed
Still wrecked from "Jason" so I didn't do "Cindy" today, but did some deadlifts... worked up to a heavy 5.
5x308
3x319
5x308
3x319
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