A. 1-5 Ladders of the following...
- 28kg Kettlebell Military Press
- Pistols R/L
Results: Did 3 ladders of 1-5. Pistols were pretty easy on the right leg. Limited ankle flexibility made these very tough on left leg. Did not have Lifting shoes so wore my Vibrams. Had to put a 1/2" shim under left foot!
B. 10-9-8....3-2-1 of...
- One Hand Swings Right, One arm Thrusters Right (16kg KB)
- One Hand Swings Left, One arm Thrusters Left (16kg KB)
- Burpees
Results: Made this one up to use as a WOD for my KB Class. Wanted to do it myself to gauge diffculty. I originally considered doing this with 53# KB and let me say I'm glad that I reconsidered!! I used a 35# KB and this one was a real gasser. Took me just over 11:00. Everything was relatively easy to get through unbroken but I was definitely sucking wind throughout.
Monday, July 30, 2012
Sunday, July 29, 2012
Saturday July 28th, 2012
I continued my recent pattern of good day/bad day. Today was one of those bad days as I didn't achieve the results I was hoping for and this just reinforces how hard I need to work and how far I have to go.
A. Prowler sled pushes @ 30 seconds @ 95 lbs x 4 sets, rest 2 minutes and 30 seconds.
> 20 minutes rest
Results: These went a lot better than the last time I did them. The last round was the only one that got me.
B. > 15-12-9 of
> Thrusters @ 95
> Pull ups
> Rest 10 minutes
> 15-12-9 of
> Thrusters @ 95
> Pull ups
> Goal was 2 minutes or less on both rounds.
Results: So the goal here was to do 80% "Fran" and sprint through it at a max. intensity level. The first round of this went "OK". Everything was unbroken and I honestly felt like I was on a really good pace. However; I was not able to finish under 2:00 as I came in at 2:14. Maybe could have gotten back on the bar a little quicker after transitions.
Part II is where the wheels came off. To be honest, I rested more than the prescribed 10 minutes because my CNS was smoked. During the round of 15 I got through everything unbroken and about :55 had gone by. This was not far off my pace from round 1. However; during the set of 12 I fell apart mentally and physically. Not even sure when I dropped the bar but I believe I broke twice in the 12 thrusters and at least once in the 9. Also came off the pull-up bar several times. My time was an embarrassing 3:41 which is higher than what it takes me to do a full "Fran"!!!
Now obviously fatigue was a factor but it should not have been this big of a factor. I guess this is the intent of the programming because it exposed a weakness and hit it head on.
A. Prowler sled pushes @ 30 seconds @ 95 lbs x 4 sets, rest 2 minutes and 30 seconds.
> 20 minutes rest
Results: These went a lot better than the last time I did them. The last round was the only one that got me.
B. > 15-12-9 of
> Thrusters @ 95
> Pull ups
> Rest 10 minutes
> 15-12-9 of
> Thrusters @ 95
> Pull ups
> Goal was 2 minutes or less on both rounds.
Results: So the goal here was to do 80% "Fran" and sprint through it at a max. intensity level. The first round of this went "OK". Everything was unbroken and I honestly felt like I was on a really good pace. However; I was not able to finish under 2:00 as I came in at 2:14. Maybe could have gotten back on the bar a little quicker after transitions.
Part II is where the wheels came off. To be honest, I rested more than the prescribed 10 minutes because my CNS was smoked. During the round of 15 I got through everything unbroken and about :55 had gone by. This was not far off my pace from round 1. However; during the set of 12 I fell apart mentally and physically. Not even sure when I dropped the bar but I believe I broke twice in the 12 thrusters and at least once in the 9. Also came off the pull-up bar several times. My time was an embarrassing 3:41 which is higher than what it takes me to do a full "Fran"!!!
Now obviously fatigue was a factor but it should not have been this big of a factor. I guess this is the intent of the programming because it exposed a weakness and hit it head on.
Friday, July 27, 2012
Friday July 27th, 2012
Felt pretty good about today's workout overall.
A. Jerk, 10 sets of 1, rest 1 minute and 30 seconds.
- Results: Worked with 235# the whole way through. Missed my 10th rep but only because my timing was off on the dip and drive. Made one more attempt and got it easily. All other reps felt pretty solid.
B1. Front Squat @ 30x1, 4-5 reps x 5 sets, rest 3 minutes.
- Results: 185 @ 5 reps, 195 @ 5 reps, 200 @ 5 reps, 205 @ 5 reps, 210 @ 4 reps
B2. Muscle Up AMRAP(-1) x 5 sets, rest 3 minutes. Goal is to get 25 muscle ups in total or more during all the sets.
- Results: 7, 7, 5, 6, 6. Total= 31
C1. Flat bench db press @ 30x0, 6-8 reps x. 3 sets, Rest 15 seconds.
- 65# @ 8 Reps 1st set, 70# @ 7 reps last 2 sets
C2. Row @ best 500 m pace x 45 seconds, rest 3 minutes.
- 1:27, 1:31, 1:31. Way off my best 500M pace again. Don't know why these have felt so hard. I guess it might have something to do with doing these at the end of a 1.5 hour workout??!!
Wednesday, July 25, 2012
Wednesday July 25th, 2012
Today was not a good training day. Technique was a bit sloppy, weights felt "heavy" and overall I just felt "weak". Can't really explain why because I had a nice, light active recovery day yesterday and felt pretty good.
C1. DB Split Squats @ 30x1, 8-10 reps x 3 sets, rest 2 minutes.
C2. Single Arm DB Row @ 20x0, 6-8 reps x 3 sets, rest 2 minutes.
D. Barbell Good Mornings @ 50x1, 3 sets of 8-10 reps, rest 3 minutes.
A. Power Clean, 10 sets of 1, rest 1 minute.
- Results: All sets at 230#. Form was not really dialed in here. I missed one rep and there were a number of others where I did not receive the barbell well.
B1. Clean Deadlift @ 30x0, 3.3.2.2.2, rest 3 minutes between sets.
- Results: 315#, 320#, 320, 320, 320. These felt awful. These really tested hook grip strength and I had trouble maintaining good back extension in the later sets. I used to feel pretty solid about D/L's but my numbers are way off since I hurt my back.
B2. Handstand Push Up x AMRAP Strict x 4 sets, rest 3 minutes.
- Results: Actually did 5 sets: 6/6/5/5/4 using one abmat. I am truly brutal at these!
C1. DB Split Squats @ 30x1, 8-10 reps x 3 sets, rest 2 minutes.
- All sets @ 50#, 10 reps
C2. Single Arm DB Row @ 20x0, 6-8 reps x 3 sets, rest 2 minutes.
- Results: All sets at 75#
D. Barbell Good Mornings @ 50x1, 3 sets of 8-10 reps, rest 3 minutes.
- 75#, 85#, 95#. These felt OK and could have gone heavier.
Tuesday, July 24, 2012
Tuesday July 24th, 2012
A. 20 Minutes of running @ 50%
- Ran on treadmill @ about 7.5mph pace, no incline
B. Mobility
- Spine stretches, foam rolling + 5 minutes of TGU w/ 53# kettlebell
C. Clean and Jerk: 5 sets of 1 rep @ 65%, 5 sets of 1 rep @ 75%
- 5 sets @ 170#, 5 sets @ 180#
D. 20 Minutes of running @ 50%
- Ran on treadmill @ about 7.5mph pace, no incline
- Ran on treadmill @ about 7.5mph pace, no incline
B. Mobility
- Spine stretches, foam rolling + 5 minutes of TGU w/ 53# kettlebell
C. Clean and Jerk: 5 sets of 1 rep @ 65%, 5 sets of 1 rep @ 75%
- 5 sets @ 170#, 5 sets @ 180#
D. 20 Minutes of running @ 50%
- Ran on treadmill @ about 7.5mph pace, no incline
Monday, July 23, 2012
Monday July 23rd, 2012
Pretty good day today overall. I'm loving these Snatch Cluster and feel like I'm really getting the technique dialed in.
A. Snatch Cluster, 1.1 x 6 sets, rest 3 minutes.
Results: First set=155# x 2, 2nd=160# x 2, 3rd=165# x 2, 4th=170# x 2, 5th=175# x 1 (failed on 2nd rep.), 6th = 175 x 2.
Since 175# is my 1RM I feel pretty good about this. I definitely feel like I should be able to hit my goal weight of 185# by end of the Summer.
B1. High Bar Back Squat @ 20x1, 4-5 reps x 5 sets
Results: 205, 215, 225, 225, 230. Found it tough to maintain a quick tempo so had to hold back on loads.
B2. Pronated Weighted Chin Ups @ 30x0, 3-4 reps x 5 sets.
Results: All sets 4 reps with a 45# kettlebell
C1. Seated DB Press @ 30x0, 4-6 reps x 3 sets, rest 2 minutes.
Results: First set 6 reps @ 45#, 2nd and 3rd 4 reps @ 55#
C2. GH Raises @30x0, 6-8 reps x 3 sets, rest 2 minutes.
Results: All sets 8 reps weighted w/ 30# DB
D. Airdyne @ 100%, 15 seconds x 7 sets, rest 3 minutes.
A. Snatch Cluster, 1.1 x 6 sets, rest 3 minutes.
Results: First set=155# x 2, 2nd=160# x 2, 3rd=165# x 2, 4th=170# x 2, 5th=175# x 1 (failed on 2nd rep.), 6th = 175 x 2.
Since 175# is my 1RM I feel pretty good about this. I definitely feel like I should be able to hit my goal weight of 185# by end of the Summer.
B1. High Bar Back Squat @ 20x1, 4-5 reps x 5 sets
Results: 205, 215, 225, 225, 230. Found it tough to maintain a quick tempo so had to hold back on loads.
B2. Pronated Weighted Chin Ups @ 30x0, 3-4 reps x 5 sets.
Results: All sets 4 reps with a 45# kettlebell
C1. Seated DB Press @ 30x0, 4-6 reps x 3 sets, rest 2 minutes.
Results: First set 6 reps @ 45#, 2nd and 3rd 4 reps @ 55#
C2. GH Raises @30x0, 6-8 reps x 3 sets, rest 2 minutes.
Results: All sets 8 reps weighted w/ 30# DB
D. Airdyne @ 100%, 15 seconds x 7 sets, rest 3 minutes.
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