Monday, February 18, 2013
2.15.13
5/3/1 C2W1 Front Squats: 240 - 260 - 275 (x5)
Had more reps, didn't push it because of conditioning with team after.
Conditioning:
DU and rope climb WOD (still horrible at DUs)
than 24 min AMRAP:
12 min: 4 pistols, 6 pull-ups, 8 KBS (70#) (KBS hurt more than they should, plan to work on them)
12 min: 9 abmat, 7 push-ups, 5 T2B (T2B definitely the limiting factor, need to close shoulder angle more)
Friday, February 15, 2013
Thursday, February 14, 2013
2.13.13
5/3/1 C2W1 5 - 5 - 5+
Dead: 365 - 390 - 410 (x7) (Felt good in lower body, lost it in shoulders in last rep)
Bench: 245 - 265 - 275 (x8) (Felt good,, triceps a little tight from pull- overs)
Olympic class.
Dead: 365 - 390 - 410 (x7) (Felt good in lower body, lost it in shoulders in last rep)
Bench: 245 - 265 - 275 (x8) (Felt good,, triceps a little tight from pull- overs)
Olympic class.
Wednesday, February 13, 2013
2.12.13
WOD:
AMRAP (reps) in 10 minutes:
30 clean (95lb/65lb)
30 clean (135lb/95lb)
30 clean (185lb/125lb)
30 clean (225lb/155lb)
Got to 79Rx...3x10 @ 95, 8-7-6-5-4 @135# (a rep scheme that I liked A LOT), singles at 185#. Should have done some doubles. Triceps tight from push-ups on Monday and ring dips on Sunday, hard to get into rack position.
Ball holds (with 70# kettle bells) 5x 40 seconds, 1 x 30 seconds.
AMRAP (reps) in 10 minutes:
30 clean (95lb/65lb)
30 clean (135lb/95lb)
30 clean (185lb/125lb)
30 clean (225lb/155lb)
Got to 79Rx...3x10 @ 95, 8-7-6-5-4 @135# (a rep scheme that I liked A LOT), singles at 185#. Should have done some doubles. Triceps tight from push-ups on Monday and ring dips on Sunday, hard to get into rack position.
Ball holds (with 70# kettle bells) 5x 40 seconds, 1 x 30 seconds.
Tuesday, February 12, 2013
2.11.13
AMRAP in 10 minutes:
15 airsquats
10 pushups
5 pullups
9+9Rx (pull-ups unbroken, push-ups broken up 6 then 4 last 3 or so rounds, air squats were what slowed me down. About 50 secs a round, or 12 rounds would be a really good score)
Dumbbell pull overs, worked up to 75# for sets of 8.
Worked on narrower hand placement on snatch grip.
Monday, February 11, 2013
2.10.13
Back on tracking my workouts.
5/3/1 C2W1 (5 -5 - 5+ )
Back Squat: 290 - 310 - 330 (12 reps) Squats felt really good, maybe because a lot of sleep night before.
Press: 135 - 145 - 155 (7 reps) Felt good.
Strict Ring Dips: 10-9-8-7-6-5-4-3-2-1 Felt good, definitely felt it in chest in later sets.
Bent over rows: 5x5 with 3 sets at 179#.
2 mile run: 18:15... embarrassing. Not my lungs but lactic acid (burn) in my calves is what kept me slow. Lower back not as much of a factor, which was surprising after the running workout on Saturday.
5/3/1 C2W1 (5 -5 - 5+ )
Back Squat: 290 - 310 - 330 (12 reps) Squats felt really good, maybe because a lot of sleep night before.
Press: 135 - 145 - 155 (7 reps) Felt good.
Strict Ring Dips: 10-9-8-7-6-5-4-3-2-1 Felt good, definitely felt it in chest in later sets.
Bent over rows: 5x5 with 3 sets at 179#.
2 mile run: 18:15... embarrassing. Not my lungs but lactic acid (burn) in my calves is what kept me slow. Lower back not as much of a factor, which was surprising after the running workout on Saturday.
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