Thursday, June 30, 2011
6/30/2011
Complete rest. Decently sore, mostly in my upper body. I'm stoked for some heavy lifting tomorrow.
6/29/2011
Today was a great workout.
Warm-up:
Dead-hang pulls EMOM with a 2x squat chaser. (1/2, 2/4, 3/6 etc). I got to 9 /18 and failed on the set of 10 pull-ups. This was a good warm-up that got a lot my soreness out, especially in my legs.
Strength:
Front Squat - 6 sets of 2 @ 85% (245 lb)
Clean Pulls - 3 x 3 @ 245 lb
Clean Halting Dead-lifts 3 x 3 @ 185 lb (3 clean pulls to mid-thigh, on third rep of each set explode into a full squat clean)
Conditioning:
For time:
1000m Row then...
6 Rounds for time:
15 KB Swings (53 lb)
10 Hang Power Snatch (75 lb)
15 Box Jumps (24")
Time: 17.22.
Today was a great session in the gym. The front squats were challenging and the WOD was great. I got all the snatches and box jumps unbroken. Overall a great day. Excited to train again soon.
Warm-up:
Dead-hang pulls EMOM with a 2x squat chaser. (1/2, 2/4, 3/6 etc). I got to 9 /18 and failed on the set of 10 pull-ups. This was a good warm-up that got a lot my soreness out, especially in my legs.
Strength:
Front Squat - 6 sets of 2 @ 85% (245 lb)
Clean Pulls - 3 x 3 @ 245 lb
Clean Halting Dead-lifts 3 x 3 @ 185 lb (3 clean pulls to mid-thigh, on third rep of each set explode into a full squat clean)
Conditioning:
For time:
1000m Row then...
6 Rounds for time:
15 KB Swings (53 lb)
10 Hang Power Snatch (75 lb)
15 Box Jumps (24")
Time: 17.22.
Today was a great session in the gym. The front squats were challenging and the WOD was great. I got all the snatches and box jumps unbroken. Overall a great day. Excited to train again soon.
Wednesday, June 29, 2011
6/28/2011
No lifting today. I gave my body a little rest. I felt I needed it. Today was a decent conditioning WOD.
1-2-3-4-5-6-7-8-9-10 - 135 lb Thrusters
-20 sit-ups and 20 double unders every round.
i.e. 1/20/20, 2/20/20 3/20/20 etc
My time for this workout was 18:18. Overall a great workout and a good skill session considering the large volume of double-unders. I got most of the double-unders sets straight through which was cool. This workout didn't even really start until about round 7 on the thrusters. 8/9/10 were difficult, overall a great day.
1-2-3-4-5-6-7-8-9-10 - 135 lb Thrusters
-20 sit-ups and 20 double unders every round.
i.e. 1/20/20, 2/20/20 3/20/20 etc
My time for this workout was 18:18. Overall a great workout and a good skill session considering the large volume of double-unders. I got most of the double-unders sets straight through which was cool. This workout didn't even really start until about round 7 on the thrusters. 8/9/10 were difficult, overall a great day.
Tuesday, June 28, 2011
6/27/2011
Today was awesome. It looked like this:
2 x couplet: [ 3 x 175 lb Bench Press, 3 x 185 lb Power Clean ]
2 x couplet: [ 3 x 185 lb Bench Press, 3 x 205 lb Power Clean ]
Back Squat - 10 x 3 @ 83% (295 lb)
Snatch Pulls 2 x 3 - 175, 185
Snatch Grip Push-Press -5,4,3,3 - 95, 135, 145, 155
Conditioning:
5 Rounds Cindy (5 pull-ups, 10 push-ups, 15 air squats= 1 round)
400m Run (200m hill run x 2)
4 Rounds Cindy
600m Run (200m hill run x 3)
3 Rounds of Cindy
800m Run (200m hill run x 4)
Total time of 26:05. Great workout. I blew through the body weight movements. The hardest parts of this WOD were the 600/800m runs. They were brutal on my legs, especially after 10 sets of 3 of 295 lb for back squat before the WOD. Overall a great day. I look lean and feel great in the gym. I've cut back my over-all volume and drastically cut back my distance running. I feel good during WODs and strong on lifts. My training is different, but its going very well. I'm excited about the change of pace.
2 x couplet: [ 3 x 175 lb Bench Press, 3 x 185 lb Power Clean ]
2 x couplet: [ 3 x 185 lb Bench Press, 3 x 205 lb Power Clean ]
Back Squat - 10 x 3 @ 83% (295 lb)
Snatch Pulls 2 x 3 - 175, 185
Snatch Grip Push-Press -5,4,3,3 - 95, 135, 145, 155
Conditioning:
5 Rounds Cindy (5 pull-ups, 10 push-ups, 15 air squats= 1 round)
400m Run (200m hill run x 2)
4 Rounds Cindy
600m Run (200m hill run x 3)
3 Rounds of Cindy
800m Run (200m hill run x 4)
Total time of 26:05. Great workout. I blew through the body weight movements. The hardest parts of this WOD were the 600/800m runs. They were brutal on my legs, especially after 10 sets of 3 of 295 lb for back squat before the WOD. Overall a great day. I look lean and feel great in the gym. I've cut back my over-all volume and drastically cut back my distance running. I feel good during WODs and strong on lifts. My training is different, but its going very well. I'm excited about the change of pace.
6/25/2011 & 6/26/2011
Complete and needed rest. I'm really enjoying my training right now. I'm glad I'm through with the transition of moving to a new city and a new gym.
Friday, June 24, 2011
6/24/2011
Today was awesome. No lifting, just a legit WOD. I was supposed to do SN and CJ at 80% for some singles, but I cut it out due to the WOD. I wanted to go 100% on the WOD today because it was one of the regional WODs.
For time:
'Hundreds'
100 Pull-ups
100 KB Swings #53
100 Double-unders
100 Overhead Squats #95
My time was 28.48. My goal was under to be under 30 minutes. The OH Squats were by far the most challenging part. The KB swings were surprisingly challenging. Coming right off the pull-ups my grip strength was really lacking. I also tore my left hand around pull-up 60 which made everything else in the WOD that much more painful. I tried not to think about it. I was behind a couple of other guys I was doing the WOD with until the OH squats. They were painful, but I caught up and ended up beating them both. They were faster on the pull-ups and double-unders, but my OH squats went by fairly quickly. The most DUs I got unbroken was only 30. This was a little frustrating. There's always something to work on with crossfit.
In all honesty this was one of the best workouts I've done in a long time. I'm going to use this WOD as a new benchmark for my fitness.
For time:
'Hundreds'
100 Pull-ups
100 KB Swings #53
100 Double-unders
100 Overhead Squats #95
My time was 28.48. My goal was under to be under 30 minutes. The OH Squats were by far the most challenging part. The KB swings were surprisingly challenging. Coming right off the pull-ups my grip strength was really lacking. I also tore my left hand around pull-up 60 which made everything else in the WOD that much more painful. I tried not to think about it. I was behind a couple of other guys I was doing the WOD with until the OH squats. They were painful, but I caught up and ended up beating them both. They were faster on the pull-ups and double-unders, but my OH squats went by fairly quickly. The most DUs I got unbroken was only 30. This was a little frustrating. There's always something to work on with crossfit.
In all honesty this was one of the best workouts I've done in a long time. I'm going to use this WOD as a new benchmark for my fitness.
Thursday, June 23, 2011
6/23/2011
Today was a great workout. It looked like this:
HSPU sets with as little rest as possible: 7-6-5-4-3-3 with 45 lb bar front squat chaser
Then....
Front squat 10 x 3 @ 83% (228 lbs)
Clean Pull 3 x 3 @ 225, 245, 265
Clean Grip Dead-lift 3 x 3 @ 265
Push Press 5-4-3 - 135, 155, 175
Recover and then...
For time:
21-15-9 - 70 lb KB Swing
3-5-9 - Muscle-ups
400m Row after each round
The metcon took me a little over 10 minutes. The last round of muscle-ups was very challenging, I actually missed a few reps. Overall a great day. I'm excited for tomorrow.
HSPU sets with as little rest as possible: 7-6-5-4-3-3 with 45 lb bar front squat chaser
Then....
Front squat 10 x 3 @ 83% (228 lbs)
Clean Pull 3 x 3 @ 225, 245, 265
Clean Grip Dead-lift 3 x 3 @ 265
Push Press 5-4-3 - 135, 155, 175
Recover and then...
For time:
21-15-9 - 70 lb KB Swing
3-5-9 - Muscle-ups
400m Row after each round
The metcon took me a little over 10 minutes. The last round of muscle-ups was very challenging, I actually missed a few reps. Overall a great day. I'm excited for tomorrow.
6/22/2011
I wasn't going to take complete rest today, but I decided to. I really needed it. I ended up sleeping 11 hours last night and took a nap today. The workout yesterday really taxed me.
Tuesday, June 21, 2011
6/21/2011
Today was great. It looked like this:
3 Sets Dead-hang Pull-ups @ 60 seconds rest: 15-10-8
Snatch - 5,4,3,2,1 - 95,115,135,135, 145
Dead-Lift - Heavy Double - Heaviest set: 385.
Conditioning:
800m Run
12 Hang Squat Clean @ 155
24 Med-Ball Sit ups with OH Press
400m Run
12 Hang Squat Clean @ 155
24 Med-Ball Sit ups with OH Press
200m Run
12 Hang Squat Clean @ 155
24 Med-Ball Sit ups with OH Press
The conditioning took me 13:27. I actually had a guy training with me today which was a nice change. I beat him by a couple minutes which was cool. I tend to do better on the heavier WODs. I didn't mind the 155 at all. Today was a great workout. 145 is the heaviest I've gone on snatch in a long time, it went up easy. I will set a PR soon. Overall a good day.
3 Sets Dead-hang Pull-ups @ 60 seconds rest: 15-10-8
Snatch - 5,4,3,2,1 - 95,115,135,135, 145
Dead-Lift - Heavy Double - Heaviest set: 385.
Conditioning:
800m Run
12 Hang Squat Clean @ 155
24 Med-Ball Sit ups with OH Press
400m Run
12 Hang Squat Clean @ 155
24 Med-Ball Sit ups with OH Press
200m Run
12 Hang Squat Clean @ 155
24 Med-Ball Sit ups with OH Press
The conditioning took me 13:27. I actually had a guy training with me today which was a nice change. I beat him by a couple minutes which was cool. I tend to do better on the heavier WODs. I didn't mind the 155 at all. Today was a great workout. 145 is the heaviest I've gone on snatch in a long time, it went up easy. I will set a PR soon. Overall a good day.
Monday, June 20, 2011
6/20/2011
Today was a decent leg workout. It looked like this:
Back Squats - 10 x 3 @ 80% (280 lb)
Snatch Pull - 3 x 3 @ 175 lb
Snatch Grip Dead-lift - 3 x 3 @ 175 lb
Snatch Grip Push-Press 5,4,3,3,3 - 95, 115,135, 145, 145
Conditioning WOD:
4 Rounds:
100 Foot Walking Lunge
50 Double-unders
25 Sit-ups
Then...
10 Rounds:
10 Knees to Elbows
10 Jump Squats
Total time for the WOD was a little over 22 minutes. The double-unders came fairly easy to me, which was a great feeling considering I've been struggling with them. I got 30 unbroken on the third round. The knees to elbows and jump squats were surprisingly difficult about half way through. Probably because all the lunges and the heavy-ish back squats before the workout. Overall a good-day. I felt recovered and I think I've found a good training volume to maintain for the coming month(s).
Back Squats - 10 x 3 @ 80% (280 lb)
Snatch Pull - 3 x 3 @ 175 lb
Snatch Grip Dead-lift - 3 x 3 @ 175 lb
Snatch Grip Push-Press 5,4,3,3,3 - 95, 115,135, 145, 145
Conditioning WOD:
4 Rounds:
100 Foot Walking Lunge
50 Double-unders
25 Sit-ups
Then...
10 Rounds:
10 Knees to Elbows
10 Jump Squats
Total time for the WOD was a little over 22 minutes. The double-unders came fairly easy to me, which was a great feeling considering I've been struggling with them. I got 30 unbroken on the third round. The knees to elbows and jump squats were surprisingly difficult about half way through. Probably because all the lunges and the heavy-ish back squats before the workout. Overall a good-day. I felt recovered and I think I've found a good training volume to maintain for the coming month(s).
Friday, June 17, 2011
6/17/2011
Today was a good workout. I felt very recovered, but once I started moving around my shoulders were still tight. Today looked like this:
Snatch - 80% x 1 x 3 (135 lb)
C & J - 80% x 1 x 3 (165 lb)
Front Squat - Heavy Single - 245, 265, 280, 290 (15 lb PR)
Conditioning WOD:
50 Double-unders
5 Pull-ups
10 Push-ups
15 Squats
200m Hill Run
12 Pull-ups
21 KB Swings (53 lb)
400m Run
75 Wall-Ball
400m Run
21 KB Swings (53 lb)
12 Pull-ups
200m Hill Run
15 Squats
10 Push-ups
5 Pull-ups
50 Double-unders
The WOD took me 18:40. The most time consuming part were the hill runs, wall balls and double-unders. I actually did a lot better on the double-unders today than last week. This was encouraging. I got 30 in a row on the last set.
I was happy that I set a PR on the front squat. I haven't attempted a single since February so I went for a PR. I maybe could have gone a little heavier, I didn't go until failure. Anyway, I also had a heavy dead-lift double programmed in today, but I had to cut it out. I was too taxed from the front squats. I'm glad I didn't train yesterday, I almost did. But I needed the rest. Overall this week has been good training. I wrote this week out and I think I've got a solid a workout program that is similar to this week written for the coming weeks.
Snatch - 80% x 1 x 3 (135 lb)
C & J - 80% x 1 x 3 (165 lb)
Front Squat - Heavy Single - 245, 265, 280, 290 (15 lb PR)
Conditioning WOD:
50 Double-unders
5 Pull-ups
10 Push-ups
15 Squats
200m Hill Run
12 Pull-ups
21 KB Swings (53 lb)
400m Run
75 Wall-Ball
400m Run
21 KB Swings (53 lb)
12 Pull-ups
200m Hill Run
15 Squats
10 Push-ups
5 Pull-ups
50 Double-unders
The WOD took me 18:40. The most time consuming part were the hill runs, wall balls and double-unders. I actually did a lot better on the double-unders today than last week. This was encouraging. I got 30 in a row on the last set.
I was happy that I set a PR on the front squat. I haven't attempted a single since February so I went for a PR. I maybe could have gone a little heavier, I didn't go until failure. Anyway, I also had a heavy dead-lift double programmed in today, but I had to cut it out. I was too taxed from the front squats. I'm glad I didn't train yesterday, I almost did. But I needed the rest. Overall this week has been good training. I wrote this week out and I think I've got a solid a workout program that is similar to this week written for the coming weeks.
Thursday, June 16, 2011
6/16/2011
Complete rest. My legs are a little tight; my shoulders are very sore. Today's rest is needed.
Wednesday, June 15, 2011
6/15/2011
Today was a good workout. It was as follows:
Front Squats 10 x 3 @ 70% (205 lb)
Clean Pulls 3 x 3 @ 135, 225, 245
Clean Grip Dead-lifts 2 x 3 @ 245, 275
Push Press 5,4,3,3,3 @ 135, 155, 165, 175, 185 (fail, only got 2 reps)
The front squats were challenging toward the end. The push presses were also very taxing on my upper body. I didn't do a metcon today because I felt so taxed after lifting. Overall a good day.
Front Squats 10 x 3 @ 70% (205 lb)
Clean Pulls 3 x 3 @ 135, 225, 245
Clean Grip Dead-lifts 2 x 3 @ 245, 275
Push Press 5,4,3,3,3 @ 135, 155, 165, 175, 185 (fail, only got 2 reps)
The front squats were challenging toward the end. The push presses were also very taxing on my upper body. I didn't do a metcon today because I felt so taxed after lifting. Overall a good day.
Tuesday, June 14, 2011
6/14/2011
Today was a great workout. It looked like this:
Warm-up, not for time
7 Rounds:
7 Dead-hang Pullups
3 HSPU
7 Squats
Snatch speed and technique work:
60% x 2 x 5 (95 lb)
-I skipped the clean and jerk technique work because of the WOD containing cleans.
Rest 10 minutes then:
6 Rounds for time:
7 x 155 lb Squat Clean
10 Ring Dips
200m Run
My time was 18:56. The ring dips were a little rough because my chest was sore from yesterday. I was actually a little nervous before this WOD, something I haven't been in a while. Once the workout got started though, everything was fine and I felt great. Overall a great day. Excited for tomorrow.
Warm-up, not for time
7 Rounds:
7 Dead-hang Pullups
3 HSPU
7 Squats
Snatch speed and technique work:
60% x 2 x 5 (95 lb)
-I skipped the clean and jerk technique work because of the WOD containing cleans.
Rest 10 minutes then:
6 Rounds for time:
7 x 155 lb Squat Clean
10 Ring Dips
200m Run
My time was 18:56. The ring dips were a little rough because my chest was sore from yesterday. I was actually a little nervous before this WOD, something I haven't been in a while. Once the workout got started though, everything was fine and I felt great. Overall a great day. Excited for tomorrow.
Monday, June 13, 2011
6/14/2011
Today was the first day of my new 4 week (probably longer, 4 weeks written out) lifting plan. It went really well. I've written a plan following one of Mike Burgener's Olympic lifting plans with bench press and dead-lifts thrown in and specific skill work thrown in too (muscle-ups, HSPU, DH Pull-ups). Today looked like this:
Dynamic warm-up
Bench Press 4 x 5 @ 165 lb with a 15 push-up chaser (immediately drop to deck after racking the bar and do 15 push-ups as fast as possible)
Back Squats 10 x 3 @ 70% of 350 (245 lb)
Snatch Pull 3,3,3 (135, 155, 165)
Snatch Grip Dead-lift 3 x 2 @ 175 lb
Snatch Grip Push-press 5,4,3,3,3 (95, 95, 115, 115, 115)
Rest 5 minutes then:
'Cardio Sandwhich'
-5 Muscle-ups at start of each round (15 total, 5 before each toes to bar)
1000m Row...
21/15/9
Toes to Bar
KB Swings (70 lb)
Burpees
1000m Run
My time was about 27 minutes flat. I modified the workout by adding in the muscle-ups. The muscle-ups were difficult, the rings were really low, so kipping was almost impossible because my feet would hit the ground. Doing these static was a very new and challenging way of doing muscle-ups. Overall good conditioning. The lifting took a lot out of me prior the WOD. Looking forward to tomorrow.
Dynamic warm-up
Bench Press 4 x 5 @ 165 lb with a 15 push-up chaser (immediately drop to deck after racking the bar and do 15 push-ups as fast as possible)
Back Squats 10 x 3 @ 70% of 350 (245 lb)
Snatch Pull 3,3,3 (135, 155, 165)
Snatch Grip Dead-lift 3 x 2 @ 175 lb
Snatch Grip Push-press 5,4,3,3,3 (95, 95, 115, 115, 115)
Rest 5 minutes then:
'Cardio Sandwhich'
-5 Muscle-ups at start of each round (15 total, 5 before each toes to bar)
1000m Row...
21/15/9
Toes to Bar
KB Swings (70 lb)
Burpees
1000m Run
My time was about 27 minutes flat. I modified the workout by adding in the muscle-ups. The muscle-ups were difficult, the rings were really low, so kipping was almost impossible because my feet would hit the ground. Doing these static was a very new and challenging way of doing muscle-ups. Overall good conditioning. The lifting took a lot out of me prior the WOD. Looking forward to tomorrow.
Saturday, June 11, 2011
6/12/2011
Easy 5 mile run. I felt surprisingly well. I hadn't run in a while. I slept a lot last night and wasn't quite as sore as I thought I'd be. I've got my training schedule all written out for the next 2 weeks and excited to hit it hard.
6/10/2011
I was still a little sore today. The two workouts this week took more out of me than I thought they would. Anyway, today looked like this:
Rest a few minutes then...
For time:
10 Renegade Rows @ 45 lb
20 Knees to Elbows
30 Wall-Balls
40 Hand-release Push-ups
100 Lunges
40 Hand-release Push-ups
30 Wall-Balls
20 Knees to Elbows
10 Renegade Rows @ 45 lb
My time was 17:20. I felt pretty good. I was surprised that the push-ups were the hardest part. My shoulders were still decently sore and were just painful during the push-ups. Overall a good day. I was happy with 5 x 5 at 345; I'm looking forward to setting a PR soon.
Wednesday, June 8, 2011
6/8/2011
I was really sore today. My lats, traps, biceps and quads were all sore. Today was a conditioning WOD, but it turned out being more of a skills day. It looked like this:
1000m Row
Then 4 rounds of:
12 Squat-Snatches @ 75 lb
24 Box Jumps 30"
36 Double-unders
My time was a little over 26 minutes. This is not a fast time. I killed the 1000m row. I was at a 1:35 /500m pace for the first 500 and then a 1:39-140 for the last 500m. The squat-snatches were not easy, but it was good technical work. What was really frustrating was the double-unders. I don't know if its the rope I was using or what, but it was like I forgot how to do them. This was extremely upsetting, I like being first and I refuse to do a WOD not RxD. So I just slogged through the double-unders. I started getting more consecutively toward the end, eventually getting 15 straight through on my last set. I was never great at double-unders, but I used to be a hell of a lot better at them. I need to practice them for sure, but as always I'm more concerned about getting stronger than how well I can spin a jump rope.
1000m Row
Then 4 rounds of:
12 Squat-Snatches @ 75 lb
24 Box Jumps 30"
36 Double-unders
My time was a little over 26 minutes. This is not a fast time. I killed the 1000m row. I was at a 1:35 /500m pace for the first 500 and then a 1:39-140 for the last 500m. The squat-snatches were not easy, but it was good technical work. What was really frustrating was the double-unders. I don't know if its the rope I was using or what, but it was like I forgot how to do them. This was extremely upsetting, I like being first and I refuse to do a WOD not RxD. So I just slogged through the double-unders. I started getting more consecutively toward the end, eventually getting 15 straight through on my last set. I was never great at double-unders, but I used to be a hell of a lot better at them. I need to practice them for sure, but as always I'm more concerned about getting stronger than how well I can spin a jump rope.
Tuesday, June 7, 2011
6/7/2011
I was a little nervous about getting back in the gym. I didn't feel great. I drank very heavily this weekend and was righteously hungover yesterday. Despite this, once I got in the gym and got warm I felt much better. I didn't get to do as much lifting prior to the WOD as I wanted to, but overall today was a great session.
Work up to a heavy triple on back squat:
135 x 10, 225 x 8, 275 x 5
Triples:
295, 315, 325
Metcon, 20 minute AMRAP:
135 lb Hang Power Clean x 5
135 lb Push Jerk x 5
10 Pull-ups
I got 10 rounds exactly. I did the last 10 pull-ups in about 20 seconds. Definitely was a sprint toward the end. Overall a great session. I got a huge fore-arm pump. It felt great to be back in the gym hitting it hard after the weekend. I'm glad I got some heavy squats in as well. Feeling regretful after binge drinking is never a good thing. I'm not going to drink again for a while.
Work up to a heavy triple on back squat:
135 x 10, 225 x 8, 275 x 5
Triples:
295, 315, 325
Metcon, 20 minute AMRAP:
135 lb Hang Power Clean x 5
135 lb Push Jerk x 5
10 Pull-ups
I got 10 rounds exactly. I did the last 10 pull-ups in about 20 seconds. Definitely was a sprint toward the end. Overall a great session. I got a huge fore-arm pump. It felt great to be back in the gym hitting it hard after the weekend. I'm glad I got some heavy squats in as well. Feeling regretful after binge drinking is never a good thing. I'm not going to drink again for a while.
Saturday, June 4, 2011
6/3/2011
I was fairly sore today. I felt decent once I got warmed up though. No strength move today, going to start a 4 week lifting schedule starting Monday. Today was the 2011 regional workout number 6, it looked like this:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar 100 foot
Overhead lunge (45lb plate / 25lb)
150 foot Sprint
My time was a little over 15 minutes, I clean and jerked the G2O every time. The toes to bar were by far the worst part. After the workout I did a tabata sit-ups, planking during the 10 second rest periods. Overall a solid day.
Thursday, June 2, 2011
6/2/2011
I was slightly tight in my posterior chain today. After a thorough warm-up I felt pretty good. I didn't do a strength move today, just a metcon. It looked like this:
'Bull Run'
5 Rounds for Time:
200m Run
10 Chest to Bar Pull-ups
200m Run
5 x 135 lb OH Squats (from the ground)
My time was a little over 17 minutes. I was able to power snatch the 135 the first 2 rounds, then I had to clean and then back rack the weight. Solid metcon.
'Bull Run'
5 Rounds for Time:
200m Run
10 Chest to Bar Pull-ups
200m Run
5 x 135 lb OH Squats (from the ground)
My time was a little over 17 minutes. I was able to power snatch the 135 the first 2 rounds, then I had to clean and then back rack the weight. Solid metcon.
Wednesday, June 1, 2011
6/1/2011
I'm still debating what strength program to follow. It's a little difficult training on my own/no partner/guidance etc. I simply did heavy dead-lifts today as I haven't done them in a while. I'll start my new training cycle on Monday. Today looked like this:
Work up to a triple on deadlift:
135 x 10, 225 x 10, 275 x 8, 315 x 5
Triples: 365, 375.
Metcon:
'Go Lateral'
1000m Row
Then...
6 rounds for time:
12 Walls Balls
12 Lateral Bar Burpees
12 Sumo Dead-lift High Pull (95 lb)
Overall a good day. I was pleased with pulling 375 for triple. I probably could have gone a little heavier, but 375 for a triple was a PR. The metcon was good. It took me a little over 17 minutes. The dead lifting was done totally on my own, then I jumped into a class starting the next hour. It's kind of a hard way to train considering how busy the gym can be.
It's still a little challenging for me to transition gym/training styles. I'm just looking at this as an opportunity to try new things and to learn new ways of training/technical skills.
Work up to a triple on deadlift:
135 x 10, 225 x 10, 275 x 8, 315 x 5
Triples: 365, 375.
Metcon:
'Go Lateral'
1000m Row
Then...
6 rounds for time:
12 Walls Balls
12 Lateral Bar Burpees
12 Sumo Dead-lift High Pull (95 lb)
Overall a good day. I was pleased with pulling 375 for triple. I probably could have gone a little heavier, but 375 for a triple was a PR. The metcon was good. It took me a little over 17 minutes. The dead lifting was done totally on my own, then I jumped into a class starting the next hour. It's kind of a hard way to train considering how busy the gym can be.
It's still a little challenging for me to transition gym/training styles. I'm just looking at this as an opportunity to try new things and to learn new ways of training/technical skills.
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