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 front squats. Show all posts
Showing posts with label front squats. Show all posts
Wednesday, December 14, 2011
Friday, November 11, 2011
How Strong I'm Not
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.
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.
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, September 27, 2011
Defy Physics Yo
A1. Front squat @ 30X1: 4-6 reps x 4 sets; rest 2 minutes
A2. Ring dips @ 2121: AMRAP x 4 sets; rest 2 minutes
B1. AMRAP burpees in 15 seconds; rest 0 seconds
B2. 200m sprint @ 100%; rest 3 minutes x 3 sets
a. Only did 3 sets: 132# x6/10 reps, 176# x6/10 reps, 198# x4/10 reps
b. 9 burpees, 54.09 total time, 8 burpees, 54.39, and 9 burpees, 55.75
Did reverse hypers after:
10xempty
15x25#
15x35#
15x45#
A2. Ring dips @ 2121: AMRAP x 4 sets; rest 2 minutes
B1. AMRAP burpees in 15 seconds; rest 0 seconds
B2. 200m sprint @ 100%; rest 3 minutes x 3 sets
a. Only did 3 sets: 132# x6/10 reps, 176# x6/10 reps, 198# x4/10 reps
b. 9 burpees, 54.09 total time, 8 burpees, 54.39, and 9 burpees, 55.75
Did reverse hypers after:
10xempty
15x25#
15x35#
15x45#
Monday, August 8, 2011
Tuesday, July 5, 2011
Unaccustom Training
A. Hang Clean: 2,2,2,2,2; rest 2 minutes
B. Front Squat + Jerk: 1.1 x 5; rest 2 minutes
a. 186# was my best today... Only nabbed 198# once
b. ditto... near miss at 198
Did 3x20 @ 0 and 3x20 @ 25# on the reverse hyper.
Did 6x4 muscle-ups for a total of 24. Failed twice at 16 then kept trucking.
B. Front Squat + Jerk: 1.1 x 5; rest 2 minutes
a. 186# was my best today... Only nabbed 198# once
b. ditto... near miss at 198
Did 3x20 @ 0 and 3x20 @ 25# on the reverse hyper.
Did 6x4 muscle-ups for a total of 24. Failed twice at 16 then kept trucking.
Wednesday, June 8, 2011
Muted Pics
A. Front Squat @ 31X2: 3,3,3,3; rest 3 minutes
B1. 5 Push Jerk; rest 1 minute
B2. 15-20 kipping knees to elbows; rest 2 minutes x 3 sets
C. GH Raise @ 2010: 3 sets x 15 reps; rest 90 seconds
a. Stayed legit on tempo with the pause at the bottom... heaviest successful load was 198#. Was able to get 208" x2.
b. 154# was the heaviest on jerks, done-and-done on the kte's (did 20 a round). Sam made a quick film while I was doing push-jerk. He pointed out that I was coming on my toes and not stickin' my hips out (and back.) aka I had muted hips. Huge power sucker-upper.
c. Did all raising fully off the ghd... killed my hammies.
B1. 5 Push Jerk; rest 1 minute
B2. 15-20 kipping knees to elbows; rest 2 minutes x 3 sets
C. GH Raise @ 2010: 3 sets x 15 reps; rest 90 seconds
a. Stayed legit on tempo with the pause at the bottom... heaviest successful load was 198#. Was able to get 208" x2.
b. 154# was the heaviest on jerks, done-and-done on the kte's (did 20 a round). Sam made a quick film while I was doing push-jerk. He pointed out that I was coming on my toes and not stickin' my hips out (and back.) aka I had muted hips. Huge power sucker-upper.
c. Did all raising fully off the ghd... killed my hammies.
Monday, May 23, 2011
Who's the New Guy?
Front Squat @ 20X2: 5,3,2,5,3,2; rest 2-3 minutes
+
As many reps in 6 minutes:
Wall-Ball Shots
Pull-Ups
Took a week off for the baby (and just to give my body a small break). Today was my first day back in the box... It felt good!
Only made it through the first 5-3-2 before running out of time... I did 198x5|208x3|220x2.
On the met-con I did 138 total reps... did everything from sets of 20 to sets of 5, and tried to keep things even between the two movements.
Did 3x20 reverse hypers after with 0|25|25
+
As many reps in 6 minutes:
Wall-Ball Shots
Pull-Ups
Took a week off for the baby (and just to give my body a small break). Today was my first day back in the box... It felt good!
Only made it through the first 5-3-2 before running out of time... I did 198x5|208x3|220x2.
On the met-con I did 138 total reps... did everything from sets of 20 to sets of 5, and tried to keep things even between the two movements.
Did 3x20 reverse hypers after with 0|25|25
Monday, May 2, 2011
Targeted (KILL) Operation
Front Squat + Jerk: 3.1 x 5
AMRAP in 12 minutes:
5 DB/KB Snatch, right arm
5 DB/KB Snatch, left arm
5 Handstand Push-Ups
154/176/186(pressed out on the right)/198(fail on jerk)/ran out of time. Had a strange moment when I failed at the 198. I think I forgot to lunge forward with my right leg which put me behind the barbell (not under it)... felt sooper stupid.
1 rep away from 6 full rounds using 53# kb and the small side of 1 abmat... went ahead and did the 1 rep after the buzzer just for completion's sake.
Messed around with some rope climbs after. Then did 4x20 reverse hypers with an empty bar and stretched in between sets.
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.
Friday, February 4, 2011
Wowzers!
3 rounds for time:
7 heavy front squats
20 sec sprint run @ 100%
rest 3-5 minutes after each set
+
3 rounds, each for time:
20 unbroken heavy KB swings
10 unbroken chest to bar pull ups
5 burpees
Went with 176 on the front squat intervals, the sprints were done inside from the post to the far garage door with each interval consisting of 3 round trips. My times were 1:18, 1:24, 1:29
Went with 2 pood on part deux. Grip started failing on round 2 and 3 pull-ups so they weren't "unbroken." Times were 1:18, 1:26, and 1:34.
7 heavy front squats
20 sec sprint run @ 100%
rest 3-5 minutes after each set
+
3 rounds, each for time:
20 unbroken heavy KB swings
10 unbroken chest to bar pull ups
5 burpees
Went with 176 on the front squat intervals, the sprints were done inside from the post to the far garage door with each interval consisting of 3 round trips. My times were 1:18, 1:24, 1:29
Went with 2 pood on part deux. Grip started failing on round 2 and 3 pull-ups so they weren't "unbroken." Times were 1:18, 1:26, and 1:34.
Monday, December 20, 2010
Cinco
A. Power snatch: up to a 1RM; rest as needed
B. Front Squats @ 30X2: 5,5,5,5; rest 2 min
C. Russian KB Swings w/band: AMRAP in 60/45/30 sec; rest as needed between efforts
Went easy on the snatches and worked on form... never went more than 98#. Front squats were a beotch at that cadence... 90kg/198lb was my best. Rolled with the 88# and no band on part "C," don't remember my total count but I got gassed luggin' that thing.
B. Front Squats @ 30X2: 5,5,5,5; rest 2 min
C. Russian KB Swings w/band: AMRAP in 60/45/30 sec; rest as needed between efforts
Went easy on the snatches and worked on form... never went more than 98#. Front squats were a beotch at that cadence... 90kg/198lb was my best. Rolled with the 88# and no band on part "C," don't remember my total count but I got gassed luggin' that thing.
Tuesday, November 30, 2010
Jump, Jive, and Flail
A1. High hang clean + front squat: 1.2 x 5 sets; rest 30 sec
A2. 3 Vertical leaps AHAP x 5 sets; rest 120
B. Overhead squat @ 3112 (80% intensity) : 3 x 3; rest 120
C. Heavy KB swings: 15 x 5; rest 60 sec
A. 85/187 was last successful sequence... got 90/198 up but failed on last front squat (left knee came in)
B. Did 50/110, 60/132, and 65/143... wrist were wrecked
C. Threw around the 70
Back help up today... hip flexor acted up a bit though (post WOD)
Weight: 171.2
A2. 3 Vertical leaps AHAP x 5 sets; rest 120
B. Overhead squat @ 3112 (80% intensity) : 3 x 3; rest 120
C. Heavy KB swings: 15 x 5; rest 60 sec
A. 85/187 was last successful sequence... got 90/198 up but failed on last front squat (left knee came in)
B. Did 50/110, 60/132, and 65/143... wrist were wrecked
C. Threw around the 70
Back help up today... hip flexor acted up a bit though (post WOD)
Weight: 171.2
Tuesday, November 16, 2010
Trouble Is
A. Power clean: 3,3,3; rest 180 sec
B. Front Squat: 5,5,5; rest 180 sec
C. Push-press: 2,2,2; rest 180 sec
Worked up to 176 on the cleans, stance went wide on 2 of the last 3 reps... 198 on the front squats, back wasn't staying tight today... Skipped the push-press due to the back and did some weighted push-ups instead, maybe did 40/50 with a 45lb vest....
Finished the day off with some ab work... 15xabmat 8181, 15xghd 3131, and 15 abrollers 2121
B. Front Squat: 5,5,5; rest 180 sec
C. Push-press: 2,2,2; rest 180 sec
Worked up to 176 on the cleans, stance went wide on 2 of the last 3 reps... 198 on the front squats, back wasn't staying tight today... Skipped the push-press due to the back and did some weighted push-ups instead, maybe did 40/50 with a 45lb vest....
Finished the day off with some ab work... 15xabmat 8181, 15xghd 3131, and 15 abrollers 2121
Friday, November 12, 2010
And That's How You Get Puddles
A1. Push-jerk: 1,1,1,1,1; rest 60
A2. 20 unbroken pull-ups x 5; rest 180
B1. 200m sprint x 3; rest 120
B2. max burpees in 25 sec x 3; rest 120
A1. Subbed front squat... PR'd at 103kg before running out of time. Thinkin I can get 105 next go 'round
A2. Check
B1. It started raining hard outside so the class subbed shuttle-runs, I subbed Airdyne sprints... I just went until the last person crossed the finish line on the runs
B3. Check... nabbed 13 each round
A2. 20 unbroken pull-ups x 5; rest 180
B1. 200m sprint x 3; rest 120
B2. max burpees in 25 sec x 3; rest 120
A1. Subbed front squat... PR'd at 103kg before running out of time. Thinkin I can get 105 next go 'round
A2. Check
B1. It started raining hard outside so the class subbed shuttle-runs, I subbed Airdyne sprints... I just went until the last person crossed the finish line on the runs
B3. Check... nabbed 13 each round
Tuesday, November 2, 2010
Hands On
Power Clean 3x3
Front Squat 3x5
Push-Press 3x2
Had an Airrosti treatment/appt before the WOD today to help loosen up my back, so was kinda takin it easy... my best on each was 176, 184, and 154. Did a nice lil ab-burner wod as dessert as well.
Front Squat 3x5
Push-Press 3x2
Had an Airrosti treatment/appt before the WOD today to help loosen up my back, so was kinda takin it easy... my best on each was 176, 184, and 154. Did a nice lil ab-burner wod as dessert as well.
Friday, October 22, 2010
And Find That Person Is You
A. Clean-Hang Clean-Front Squat Progression (1-1-3), 5 sets
B. AMRAP in 5 min: 7 unbroken pull-ups
C. AMRAP in 3 min: 10 unbroken double-unders
a. Worked up from 40 kilos to a final set of 80kg... all sets were lookin and feelin good today. I'm a firm believer in ye olde hook grip.
b. We were runnin slow on the barbells so we skipped the group pull-up session and waited to do the double-unders with everybody. AFTER the du's I nabbed 13 unbroken sets in the 5 minutes.
c. I only got 10 unroken sets and A LOT of 7/8 sets. Not very impressive as a whole, but still an improvement for Mr me.
B. AMRAP in 5 min: 7 unbroken pull-ups
C. AMRAP in 3 min: 10 unbroken double-unders
a. Worked up from 40 kilos to a final set of 80kg... all sets were lookin and feelin good today. I'm a firm believer in ye olde hook grip.
b. We were runnin slow on the barbells so we skipped the group pull-up session and waited to do the double-unders with everybody. AFTER the du's I nabbed 13 unbroken sets in the 5 minutes.
c. I only got 10 unroken sets and A LOT of 7/8 sets. Not very impressive as a whole, but still an improvement for Mr me.
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
Monday, September 13, 2010
Terminal Burp-o-locity
A1. Front Squat 3-3-3-3-3
A2. Pull-Ups 10-20 x5
B. Max Burpees in 20sec, rest 90sec x5
Moved 70kg/154lb, 85/187, 90/198, 92/202.4, and 95/209 (x2)... damn knees kept suckin in.
Ran with 15 pull-ups per round... guess that's 75 in all.
Snagged 11 burpees per round for a total of fiddy-five... just couldn't seem to get a full #12 in before the timer. Can't imagine goin any faster on these, not without sacrificing ROM anyway.
A2. Pull-Ups 10-20 x5
B. Max Burpees in 20sec, rest 90sec x5
Moved 70kg/154lb, 85/187, 90/198, 92/202.4, and 95/209 (x2)... damn knees kept suckin in.
Ran with 15 pull-ups per round... guess that's 75 in all.
Snagged 11 burpees per round for a total of fiddy-five... just couldn't seem to get a full #12 in before the timer. Can't imagine goin any faster on these, not without sacrificing ROM anyway.
Monday, August 9, 2010
My Ten Cents
Front Squat
5-5-5-5-5
AMRAP 5min of:
5 unbroken pull-ups
2 Rounds for time:
400m run
15 db Hang Snatch @ 45# (each hand)
Got up 195# on the front squats (PR). Started a set at 200# but started to go into a choking fit (because of the barbell in my larynx) so only got 2 reps at that load. After every set of squats we did 5 box jumps on the 30" box.
Pull-ups were a sneaky little exercise. Just when you start to get tired is when you need to go the fastest (because you begin to run out of time). I ended up doing 18 rounds in the 5 min which is 90 pull-ups. Was hoping to hit 20.
Not sure what happened on the met-con, but apparently I was moving super slow. I rolled with the rx'd 45's and ended up with a 7:52. I'm starting to question that time though because I was the first one done in my heat and the average time in the gym today was closer to 5 min. Oh well... maybe I 'm just a ruh-tard.
5-5-5-5-5
AMRAP 5min of:
5 unbroken pull-ups
2 Rounds for time:
400m run
15 db Hang Snatch @ 45# (each hand)
Got up 195# on the front squats (PR). Started a set at 200# but started to go into a choking fit (because of the barbell in my larynx) so only got 2 reps at that load. After every set of squats we did 5 box jumps on the 30" box.
Pull-ups were a sneaky little exercise. Just when you start to get tired is when you need to go the fastest (because you begin to run out of time). I ended up doing 18 rounds in the 5 min which is 90 pull-ups. Was hoping to hit 20.
Not sure what happened on the met-con, but apparently I was moving super slow. I rolled with the rx'd 45's and ended up with a 7:52. I'm starting to question that time though because I was the first one done in my heat and the average time in the gym today was closer to 5 min. Oh well... maybe I 'm just a ruh-tard.
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