4 sets:
20 sec row sprints for highest avg. watts
rest 40 sec
20 sec AMRAP chest to bar pull-ups
rest 40 sec
Watts were: XXX|479|440|479... I was late on my first heat and only got 2 hundred sumthin
Pull-ups were: 14|14|10|10
We also did 3x15 abmat situps and 3x30" plank holds
Monday, December 13, 2010
Thursday, December 9, 2010
Ocho
"Diane"
21-15-9 for time:
Deadlift (225/165)
Handstand Push-Ups
Boo... 8 and change. My dumbass tried to run with 1 abmat and got toasted. I did 13, switched to 2 abmats, but I couldn't recover SO went to prison shower push-ups. Damn disgraceful actually. But lesson learned. Deadlifts were fine. Think I could have rolled with the single abmat if my shoulders hadn't been so sore from the week's activities. Felt stoopid after this one.
21-15-9 for time:
Deadlift (225/165)
Handstand Push-Ups
Boo... 8 and change. My dumbass tried to run with 1 abmat and got toasted. I did 13, switched to 2 abmats, but I couldn't recover SO went to prison shower push-ups. Damn disgraceful actually. But lesson learned. Deadlifts were fine. Think I could have rolled with the single abmat if my shoulders hadn't been so sore from the week's activities. Felt stoopid after this one.
Wednesday, December 8, 2010
Nueve
A. Split Jerk @ 20X2: 2,2,2,2,2,2,2; rest 2 min
B. 10 minutes of double unders for reps
Skipped the jerks and did a strict press with 3230 count... didn't go above 75lb.
422 du's on the latter. That's gotta be some kinda PR for me. Most du's EVAR.
B. 10 minutes of double unders for reps
Skipped the jerks and did a strict press with 3230 count... didn't go above 75lb.
422 du's on the latter. That's gotta be some kinda PR for me. Most du's EVAR.
Tuesday, December 7, 2010
Diez
A. Hang snatch + Overhead squat: 1.5 x 5 sets; rest 120
B1. AMRAP DB push press in 30 sec (30/20) x 4 sets; rest 60 sec
B2. AMRAP pull-ups in 30 secs x 4 sets; rest 60
C. GHD sit-ups 12 x 5 sets; rest 90 sec
A. Took it easy due to back, stopped at 115... also noticed my snatch grip is more narrow than my "ideal" OHS grip. Prolly need to reconcile the two.
B1. 98 @ 30
B2. 79
C. Check
B1. AMRAP DB push press in 30 sec (30/20) x 4 sets; rest 60 sec
B2. AMRAP pull-ups in 30 secs x 4 sets; rest 60
C. GHD sit-ups 12 x 5 sets; rest 90 sec
A. Took it easy due to back, stopped at 115... also noticed my snatch grip is more narrow than my "ideal" OHS grip. Prolly need to reconcile the two.
B1. 98 @ 30
B2. 79
C. Check
Monday, December 6, 2010
Quads R.I.P.
2000m Row
GHD back extensions, 5x12
Well, I had a goal... sub 7 minutes.
I had plan... 1:40 for 250, 1:42 for 250, 1:44 for 250 1:46 for 250, 1:48-1:50 for 500, 1:46 for 300, and ALL OUT for 200.
I had encouragement... Chase and the boys were in my ear.
What I lacked (or lost) was focus... if even for the briefest of moments. I missed 2 pulls when I let my body over power my mind and take a moment to rest. My guess is those moments cost me 3 sec each and I wasn't able to regain them. My final time was 7:05. I couldn't get off the ground for 15 afterwards, so I didn't exactly make it to the GHD machines.
I looked for a memorable quote that would capture the antagonistic nature between body and mind during intense/stressful situations, but came up empty handed... However, I think its clear that the body will ALWAYS want to stop, quit, slow down, take it easy, etc. Its the mind (and our focus) that determines what we do. Oh, and I made my own quote:
"A strong body is nothing without a strong mind, but a weak body can be anything with one."
GHD back extensions, 5x12
Well, I had a goal... sub 7 minutes.
I had plan... 1:40 for 250, 1:42 for 250, 1:44 for 250 1:46 for 250, 1:48-1:50 for 500, 1:46 for 300, and ALL OUT for 200.
I had encouragement... Chase and the boys were in my ear.
What I lacked (or lost) was focus... if even for the briefest of moments. I missed 2 pulls when I let my body over power my mind and take a moment to rest. My guess is those moments cost me 3 sec each and I wasn't able to regain them. My final time was 7:05. I couldn't get off the ground for 15 afterwards, so I didn't exactly make it to the GHD machines.
I looked for a memorable quote that would capture the antagonistic nature between body and mind during intense/stressful situations, but came up empty handed... However, I think its clear that the body will ALWAYS want to stop, quit, slow down, take it easy, etc. Its the mind (and our focus) that determines what we do. Oh, and I made my own quote:
"A strong body is nothing without a strong mind, but a weak body can be anything with one."
Friday, December 3, 2010
What's On the Menu?
"Jackie"
1000m Row
50 Thrusters, 45#
30 Pull-ups
3:43 on the row
7:14 total
That's a 2.5min PR woot woot
1000m Row
50 Thrusters, 45#
30 Pull-ups
3:43 on the row
7:14 total
That's a 2.5min PR woot woot
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.
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