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.
Showing posts with label PR. Show all posts
Showing posts with label PR. Show all posts
Wednesday, December 14, 2011
Tuesday, October 18, 2011
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.
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.
Wednesday, September 28, 2011
Frontal Cortex Override
2k Row
6:59.7 today... PR. The plan was to break my pace into 250m intervals. I chose 1:36. 1:38, 1:40, 1:42, 1:44, 1:46, 1:46, and "all out." I did pretty well with this plan the first half then it all went to shit. Next time I think I'll come out the gate a bit slower and try to sustain that rate through-out the first few intervals. I think I'd also like to break my intervals into 5x400m (based off the computer's breakdown) sections and strategize from there.
The complete computer breakdown is:
Totals: 6:59.7 2000m, 1:44.9/500m avg, 26s/min avg
1:17.5 0400 1:36.8/500m 29s/m
1:22.4 0800 1:43.0/500m 26s/m
1:25.6 1200 1:47.0/500m 26s/m
1:29.1 1600 1:51.3/500m 24s/m
1:25.1 2000 1:46.3/500m 27s/m
Weight: 163.0
6:59.7 today... PR. The plan was to break my pace into 250m intervals. I chose 1:36. 1:38, 1:40, 1:42, 1:44, 1:46, 1:46, and "all out." I did pretty well with this plan the first half then it all went to shit. Next time I think I'll come out the gate a bit slower and try to sustain that rate through-out the first few intervals. I think I'd also like to break my intervals into 5x400m (based off the computer's breakdown) sections and strategize from there.
The complete computer breakdown is:
Totals: 6:59.7 2000m, 1:44.9/500m avg, 26s/min avg
1:17.5 0400 1:36.8/500m 29s/m
1:22.4 0800 1:43.0/500m 26s/m
1:25.6 1200 1:47.0/500m 26s/m
1:29.1 1600 1:51.3/500m 24s/m
1:25.1 2000 1:46.3/500m 27s/m
Weight: 163.0
Tuesday, September 20, 2011
Tuesday, May 3, 2011
The Promise of Progress
Fight Gone Bad
339(PR)
Today's breakdown:
WB: 32|26|23
SD: 25||16|14
BJ: 40|30|35
PP: 23|17|18
RM: 14|12|14
Sumo's and push-press continue to be a challenge... think that's the worst I 've ever done on row too. I know for a fact on round 2 the row computer didn't start counting for at least 5 pulls. Not sure about the other rounds. All in all I'm not happy with today's results. Wish I had someone to count for me cuz I kept fucking with the clipboard in between stations, but my brain can't keep track of all that shiz when I'm getting my ass handed to me. Still a PR though.
No extra-credit today.
339(PR)
Today's breakdown:
WB: 32|26|23
SD: 25||16|14
BJ: 40|30|35
PP: 23|17|18
RM: 14|12|14
Sumo's and push-press continue to be a challenge... think that's the worst I 've ever done on row too. I know for a fact on round 2 the row computer didn't start counting for at least 5 pulls. Not sure about the other rounds. All in all I'm not happy with today's results. Wish I had someone to count for me cuz I kept fucking with the clipboard in between stations, but my brain can't keep track of all that shiz when I'm getting my ass handed to me. Still a PR though.
No extra-credit today.
Tuesday, April 19, 2011
Hot Sott's
5 sets for highest load:
Power Snatch
+
Overhead Squat
+
Hang Snatch
+
Snatch
Did a nice kettlebell warm-up with goblet squats, unilateral overhead squats, and Sotts presses. Used a 26#. Also learned a new shoulder stretch using a racked barbell which really let me know how tight I am upstairs... especially in my left anterior delt. Also noticed my scalenes are tight as well.
On the barbell I did 88, 98, 110, and 120 before running out of time. The 120 is a 5lb PR for this complex. Form felt fairly good today. Started coming forward on the heavier loads when I didn't be sure to get full extension thru the knees and hips. Grip held up ok.
After, we did a quick little 20sec all out AirDyne followed by 20 AQAP lateral ball slams. We only did 2 rounds before class was over.
On my own I did 10x single "perfect" snatches at 88lb just to focus on technique. Then did some muscle-ups and handstand push-ups. Did 5x mu's and 5x hspu's for 2 rounds. My first set of hspu's I did unconsecutive with NO abmat! That's a personal best.
Finally, did 25yd (I measured it) yoke walks 2x with an empty yoke, then 6x with 180.
*really feeling the damage from yesterday's back squats, especially in my adductors and glutes. that knee band really works!
Wednesday, April 13, 2011
151 Proof
A. 1RM Split Jerk
B. 1 RM Back Squat
Crapsnaps! Felt groggy getting out of the sack this morning. Didn't think the feeling was gonna stick with me all day... but it did. Hips weren't listening to my brain at all, and I had NO intensity on my jerk. My best today was 186# and even that felt heavy. Similar results on squat. My best today was a lame 246#. Had to run to el bano in the middle of all this due to some mud butt. That didn't help things either. Did get to help big Jonathan on his squat technique though. Talked him to a 308# PR.
Did some double-unders after and surprised myself with 98 unbroken! That there be a PR. We'll see if I can duplicate it. I also upped my unbroken goal to 151 in honor of the number of blog posts today.
Talked to Spencer about the possibility of me over training since I had no fire in my belly today. I don't necessarily feel over trained and he agreed. Sooo going to keep my reverse-hyper and sled drag work volume up and let my hips/body catch-up.
Weight: 172.0
B. 1 RM Back Squat
Crapsnaps! Felt groggy getting out of the sack this morning. Didn't think the feeling was gonna stick with me all day... but it did. Hips weren't listening to my brain at all, and I had NO intensity on my jerk. My best today was 186# and even that felt heavy. Similar results on squat. My best today was a lame 246#. Had to run to el bano in the middle of all this due to some mud butt. That didn't help things either. Did get to help big Jonathan on his squat technique though. Talked him to a 308# PR.
Did some double-unders after and surprised myself with 98 unbroken! That there be a PR. We'll see if I can duplicate it. I also upped my unbroken goal to 151 in honor of the number of blog posts today.
Talked to Spencer about the possibility of me over training since I had no fire in my belly today. I don't necessarily feel over trained and he agreed. Sooo going to keep my reverse-hyper and sled drag work volume up and let my hips/body catch-up.
Weight: 172.0
Friday, April 8, 2011
Contusion-ated
Overhead Squat
3-2-2-2-1-1-1-1
Warmed-up, got loose and hit the barbell. Think I did 88#x3, 110#x2, 120#x2, 132#x2, 154#x1, 164#x1, 176#x1, 186#x1, and 198#x1(Fail.) Just got my new wrist wraps in the mail yesterday, and maaaan did I like using them today. Failed on the 198# because I couldn't even push-press it overhead to initiate an overhead squat. Actually, the barbell came down and hit me in the neck/back and put me out for a few.
Did 8x40yd (measured it today) sled drags... 6 with 135# and 2 with 145#. Also did reverse hypers... 10 empty, 8x25#, 6x50#, 5x60#, 5x70#, and 5x80#.
3-2-2-2-1-1-1-1
Warmed-up, got loose and hit the barbell. Think I did 88#x3, 110#x2, 120#x2, 132#x2, 154#x1, 164#x1, 176#x1, 186#x1, and 198#x1(Fail.) Just got my new wrist wraps in the mail yesterday, and maaaan did I like using them today. Failed on the 198# because I couldn't even push-press it overhead to initiate an overhead squat. Actually, the barbell came down and hit me in the neck/back and put me out for a few.
Did 8x40yd (measured it today) sled drags... 6 with 135# and 2 with 145#. Also did reverse hypers... 10 empty, 8x25#, 6x50#, 5x60#, 5x70#, and 5x80#.
Friday, April 1, 2011
Silly Billy Rocks the Rodeo
"Gwen"
15-12-9
Clean-and-Jerk
I ended up falling on my 15th rep on the first round. My legs were shaky on the 14th rep and when I brought the barbell down from the jerk I let if fall too hard into my quads and it knocked my sill ass right over. I hopped back up and did the 15th rep, but I'm not sure if that counts or not. The second round of 12 was probably the worst, but uneventful aside from pain. The final 9 reps were almost as treacherous. And actually, I did 10 reps in a row to make up for the "fallen" rep (thanks Chad.) All said I was able to do 14+1, 12, and 10 at 60kg/132#. I suppose that's an ok weight for this WOD? We did all power clean and were only allowed to "rest" from the rack position.
ps this WOD is all about grip, mental strength and focus
15-12-9
Clean-and-Jerk
I ended up falling on my 15th rep on the first round. My legs were shaky on the 14th rep and when I brought the barbell down from the jerk I let if fall too hard into my quads and it knocked my sill ass right over. I hopped back up and did the 15th rep, but I'm not sure if that counts or not. The second round of 12 was probably the worst, but uneventful aside from pain. The final 9 reps were almost as treacherous. And actually, I did 10 reps in a row to make up for the "fallen" rep (thanks Chad.) All said I was able to do 14+1, 12, and 10 at 60kg/132#. I suppose that's an ok weight for this WOD? We did all power clean and were only allowed to "rest" from the rack position.
ps this WOD is all about grip, mental strength and focus
Monday, March 21, 2011
Questionable Quads
1K row @ 100%
10 minute rest
10 burpees on the minute for 10 minutes
Ughghghghhhhhghhhhh... damn you rower. Seems like a get wrecked EVERY time I strap into you. My time today was 1:13.2, a small PR from 3:14.8. You'd have thought I had a 10 sec PR the way I was writhing on the ground after. Burpees were a disgraceful blur. I just tried to keep moving for the entire 10 minutes. Almost tossed my cookies on one round.
As far as the actual row is concerned, I started at a 1:33avg/500 pace... until I was 600m in, and then the shit got real. It was a struggle to keep pace 1:40, and I even went over on a few strokes. Maybe I could sustain a 1:35avg longer? We'll try it next time.
With my legs still shaky I thought it was a good time to try some double-unders. I did 30 du's on the minute for 10 minutes. On most intervals I finished in 18 sec. On 2 intervals I struggled and finished around 22 sec. They were feeling amazingly smooth today I must say (suprisingly). Spencer even commented on them. Looks as if my new technique is working. Yay me.
CONFESSION
Just a quick diet note/confession... I've gone paleo for about one week now, although I have had some weak, non-paleo moments. So far, I've had 4 beers. 2 potato chips. And 1 Monster Milk protein drink. Shame on me. G-rant out.
10 minute rest
10 burpees on the minute for 10 minutes
Ughghghghhhhhghhhhh... damn you rower. Seems like a get wrecked EVERY time I strap into you. My time today was 1:13.2, a small PR from 3:14.8. You'd have thought I had a 10 sec PR the way I was writhing on the ground after. Burpees were a disgraceful blur. I just tried to keep moving for the entire 10 minutes. Almost tossed my cookies on one round.
As far as the actual row is concerned, I started at a 1:33avg/500 pace... until I was 600m in, and then the shit got real. It was a struggle to keep pace 1:40, and I even went over on a few strokes. Maybe I could sustain a 1:35avg longer? We'll try it next time.
With my legs still shaky I thought it was a good time to try some double-unders. I did 30 du's on the minute for 10 minutes. On most intervals I finished in 18 sec. On 2 intervals I struggled and finished around 22 sec. They were feeling amazingly smooth today I must say (suprisingly). Spencer even commented on them. Looks as if my new technique is working. Yay me.
CONFESSION
Just a quick diet note/confession... I've gone paleo for about one week now, although I have had some weak, non-paleo moments. So far, I've had 4 beers. 2 potato chips. And 1 Monster Milk protein drink. Shame on me. G-rant out.
Monday, February 14, 2011
Uno Mas
A. Back Squat @ 20X2: 5,5,5,5,5; rest 3 minutes
B. Overhead Press: 5,5,5,5,5; rest 2 minutes
+
4 sets @ 95% effort:
15 sec AMRAP Burpees
45 sec rest
242# was my best today... that's a 5 rep PR for me. 113# was my best press x5... I got 118 x4. Pretty sure that's a 5 rep PR as well. Burpees I pulled-off a 9/9/9/9/9. Just couldn't seem to get that 10th rep!
B. Overhead Press: 5,5,5,5,5; rest 2 minutes
+
4 sets @ 95% effort:
15 sec AMRAP Burpees
45 sec rest
242# was my best today... that's a 5 rep PR for me. 113# was my best press x5... I got 118 x4. Pretty sure that's a 5 rep PR as well. Burpees I pulled-off a 9/9/9/9/9. Just couldn't seem to get that 10th rep!
Tuesday, February 1, 2011
Home Again Home Again
A. 500m Row
B. 75 burpees
C. 50 ghd sit ups
1:28.8 on the row... PR! But crashed and burned on the burpees... 5:56. Did the sit-ups with an abmat cuz my low back was firing up. The weekend's three days of traveling might have had sumthing to do with that.
B. 75 burpees
C. 50 ghd sit ups
1:28.8 on the row... PR! But crashed and burned on the burpees... 5:56. Did the sit-ups with an abmat cuz my low back was firing up. The weekend's three days of traveling might have had sumthing to do with that.
Wednesday, January 26, 2011
Moe
A. Jerk, 1RM; rest 5 minutes before going to B
B. AMRAP push ups in 4 minutes; rest 4 minutes before going to C
C. Tabata sit-ups, total score
HUGE pr for me today... FINALLY. Passed the 200 mark on split jerk with a 203# attempt. I'd prob call it a no lift since I had maybe 1" of press-out on the left hand side, but otherwise it was legit. The work-up was 132/154/174/184/189/198/203. I think the biggest contributor to my success was my extremely sore legs... I think they kept me from dipping too low, and I was able to generate more speed/force with my hips. I also felt pretty fast getting under the bar, tho that might have just been my imagination. Triple expresso from Starbs prob didn't hurt that. 124 on the push-ups. 124 on the tabata sit-ups. Oh, and Corey let me roll with his Do-Wins.
Also finished up with 4x10 one legged deadlifts with the kettlebells, 54/70/88/88 were the loads. Then 3x60m farmer carries with 88's in each hand. Bye bye forearms.
B. AMRAP push ups in 4 minutes; rest 4 minutes before going to C
C. Tabata sit-ups, total score
HUGE pr for me today... FINALLY. Passed the 200 mark on split jerk with a 203# attempt. I'd prob call it a no lift since I had maybe 1" of press-out on the left hand side, but otherwise it was legit. The work-up was 132/154/174/184/189/198/203. I think the biggest contributor to my success was my extremely sore legs... I think they kept me from dipping too low, and I was able to generate more speed/force with my hips. I also felt pretty fast getting under the bar, tho that might have just been my imagination. Triple expresso from Starbs prob didn't hurt that. 124 on the push-ups. 124 on the tabata sit-ups. Oh, and Corey let me roll with his Do-Wins.
Also finished up with 4x10 one legged deadlifts with the kettlebells, 54/70/88/88 were the loads. Then 3x60m farmer carries with 88's in each hand. Bye bye forearms.
Monday, January 24, 2011
Larry
A. Back Squat, 1RM; rest as needed
B. 85% of A x AMRAP; rest 5 minutes before C
C. AMRAP kipping pull-ups x 1 set
120kg/264# today... a 4# PR. Sooo close to getting 123/270 up. Rolled with 224 on the AMRAP and squeezed out 20 reps... that's about a 4 rep PR from September. On pull-ups I repped out 46 and sneak my way onto the gym record board... that's a PR of 5 for me. Gonna need another 5 or so if I want to stay on there for any respectable amount of time.
B. 85% of A x AMRAP; rest 5 minutes before C
C. AMRAP kipping pull-ups x 1 set
120kg/264# today... a 4# PR. Sooo close to getting 123/270 up. Rolled with 224 on the AMRAP and squeezed out 20 reps... that's about a 4 rep PR from September. On pull-ups I repped out 46 and sneak my way onto the gym record board... that's a PR of 5 for me. Gonna need another 5 or so if I want to stay on there for any respectable amount of time.
Monday, January 3, 2011
Zooooot Zoot
The Chief
AMRAP in 3 minutes of:
3 Power Cleans, 135#
6 Push-Ups
9 Air Squats
1 Minute Rest
Repeat 5 Rounds
My goal was 5 rounds for each interval... and I accomplished just that. Feels good hitting a goal. Feels even better getting a 4 round PR. I had some time to spare in the first couple of rounds and might have been able to squeeze 6 in, but I didn't want to fall-off at the end and poss drop to 4. Will try to do a 6-6-5-5-5 next time though.
AMRAP in 3 minutes of:
3 Power Cleans, 135#
6 Push-Ups
9 Air Squats
1 Minute Rest
Repeat 5 Rounds
My goal was 5 rounds for each interval... and I accomplished just that. Feels good hitting a goal. Feels even better getting a 4 round PR. I had some time to spare in the first couple of rounds and might have been able to squeeze 6 in, but I didn't want to fall-off at the end and poss drop to 4. Will try to do a 6-6-5-5-5 next time though.
Wednesday, December 1, 2010
Go Already
"Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
I got either 17 or 18 full round plus 5 pulls and 10 push... a PR but def not me best me thinks. I tried to game the push-ups and it took entirely too long (went 5 and 5). Guess the good news is I went unbroken on my first 5 push-ups every round.
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
I got either 17 or 18 full round plus 5 pulls and 10 push... a PR but def not me best me thinks. I tried to game the push-ups and it took entirely too long (went 5 and 5). Guess the good news is I went unbroken on my first 5 push-ups every round.
Monday, November 29, 2010
9 Pie Slices
Deadlift 1RM
Tabata Abmat Sit-ups
170kg/374bs 9lb PR
17|17|17|16|16|15|15|15 Total: 128
Tabata Abmat Sit-ups
170kg/374bs 9lb PR
17|17|17|16|16|15|15|15 Total: 128
Wednesday, October 13, 2010
Ride The Wave
Front Squat
5-3-2-5-3-2-5-3-2-5-3-2
70|80|85
75|85|90
80|90|95
85|95|97
I liked this WOD. The lighter loads on the 5's helped me to refocus on form/technique. The overall volume is intense. Could definitely feel my back/shoulders giving out as the WOD progressed, which dropped my elbows. But a good day.
The 95kg/209lb and 97kg/213.4lb loads were both PRs
After the WOD did 3x10 on the reverse hyper at 25#... got a good lil burn/hurt in the low back on the last set.
Weight: 169.1
5-3-2-5-3-2-5-3-2-5-3-2
70|80|85
75|85|90
80|90|95
85|95|97
I liked this WOD. The lighter loads on the 5's helped me to refocus on form/technique. The overall volume is intense. Could definitely feel my back/shoulders giving out as the WOD progressed, which dropped my elbows. But a good day.
The 95kg/209lb and 97kg/213.4lb loads were both PRs
After the WOD did 3x10 on the reverse hyper at 25#... got a good lil burn/hurt in the low back on the last set.
Weight: 169.1
Tuesday, October 12, 2010
Chiro-Practical
A1. Deadlift: 3-3-3-3-3; rest 10 sec
A2. 10 Heavy KB swings x 5 sets; rest 120 sec
B1. 5 touch and go Power Snatch @ 40% of 3RM you just established; rest 2 sec x 3 sets
B2. 10-15 burpees @ 100% (cut back the number if 100% cannot be maintained after 10 reps); rest 2 minutes x 3 sets
On the deads we did sumthin like 221/242/264/284/308 then did kb swings with ye olde 2 pood.
On the power snatch I rolled with 115 which I was having to press out on the 4th and 5th reps. Burpees were just burpees.
Did another timed 100 du's... nabbed a 1:44. Also did a 3 sets of AMRAP du's as I could do in a row. My best was 52 which is a PR for me!
A2. 10 Heavy KB swings x 5 sets; rest 120 sec
B1. 5 touch and go Power Snatch @ 40% of 3RM you just established; rest 2 sec x 3 sets
B2. 10-15 burpees @ 100% (cut back the number if 100% cannot be maintained after 10 reps); rest 2 minutes x 3 sets
On the deads we did sumthin like 221/242/264/284/308 then did kb swings with ye olde 2 pood.
On the power snatch I rolled with 115 which I was having to press out on the 4th and 5th reps. Burpees were just burpees.
Did another timed 100 du's... nabbed a 1:44. Also did a 3 sets of AMRAP du's as I could do in a row. My best was 52 which is a PR for me!
Tuesday, October 5, 2010
Pinky(less)
Clean-and-Jerk
1RM
Cleans felt smooth today... actually felt like I was throwing it up higher than normal so catching it in a full squat was a lil awkward. First few jerks I was a having a prob with my grip. Caught it with my pinky UNDER the bar on one rep... dunno how that happens. As the weight went up I had a prob with getting low enough on my "push" and was dropping my elbows as I came down. Still a 13# improvement for me.
PR: 83 kg/182.6 lb
100 Double-Unders: 2:06
1RM
Cleans felt smooth today... actually felt like I was throwing it up higher than normal so catching it in a full squat was a lil awkward. First few jerks I was a having a prob with my grip. Caught it with my pinky UNDER the bar on one rep... dunno how that happens. As the weight went up I had a prob with getting low enough on my "push" and was dropping my elbows as I came down. Still a 13# improvement for me.
PR: 83 kg/182.6 lb
100 Double-Unders: 2:06
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