240 x 5
270 x 3
300 x 7
WOD:
4 rounds for time of:
Run ~400m
15 95# Thrusters
15 Pullups
Time: 14:36
Comments: Can't wait to get back in a real gym this weekend - this thin PU bar is KILLING ME.
Wednesday, September 14, 2011
Tuesday, September 13, 2011
9/11/11 - 5/3/1 SP
5/3/1:
Shoulder Press:
95 x 3
110 x 3
125 x 5
Comments: Starting to feel a little stronger - we'll see how the 3rd mesocycle goes this week and how we increase in the weeks to come.
Shoulder Press:
95 x 3
110 x 3
125 x 5
Comments: Starting to feel a little stronger - we'll see how the 3rd mesocycle goes this week and how we increase in the weeks to come.
9/10/11 - Tabata B2B Squat + 1 mile
WOD:
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Score: 132 squats, 6:05 mile
Comments: That hurt! legs are jello.
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Score: 132 squats, 6:05 mile
Comments: That hurt! legs are jello.
9/9/11 - BP + FS
5/3/1 - Bench Press
145 x 3
165x3
185 x 7
WOD
Every minute on the minute for 11 minutes perform 2 Front Squats @ 185#
Comments: Felt nice to get 185# up so easily when earlier in the summer i could barely do it five times
145 x 3
165x3
185 x 7
WOD
Every minute on the minute for 11 minutes perform 2 Front Squats @ 185#
Comments: Felt nice to get 185# up so easily when earlier in the summer i could barely do it five times
Thursday, September 8, 2011
9/8/11 - DL + Mainsite
Did 5/3/1 Deadlift and Mainsite today. I had to sub because of the gym I was in, so I'll put what I subbed in parenthesis.
5/3/1
Deadlift:
3x 260
3x 295
9x 330
WOD:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (24" box)
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood (70# dumbbell swing)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball (20# DB Thrusters)
3 Rope climb ascents (21 Strict pullups)
Time: 17:44
Comments: 5/3/11 - Felt pretty good about that. Was able to get a thin bar this time -- definitely noticed a different. Last time I could barely hold on to the ERC's shitty thick bars for 5 reps at 315#, this time I got 9 @ 330#. Grip was definitely the issue, not back strength. I think I might have had another rep or two in me - realized it afterwards and was super pissed I dropped the bar. Oh well, always next week.
WOD - Ouch. I don't know why, maybe it was Squats from 2 days ago and thrusters from yesterday and deadlifts from directly earlier (I did both workouts in a row) but I felt totally shitty. Also, SPH's thin bars are fucking brutal on grip - can barely get a hold of it. I know, I'm bitching - bars are too thick for lifts and too thin for pullup bars. Whatever. Looking forward to tomorrow.
5/3/1
Deadlift:
3x 260
3x 295
9x 330
WOD:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (24" box)
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood (70# dumbbell swing)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball (20# DB Thrusters)
3 Rope climb ascents (21 Strict pullups)
Time: 17:44
Comments: 5/3/11 - Felt pretty good about that. Was able to get a thin bar this time -- definitely noticed a different. Last time I could barely hold on to the ERC's shitty thick bars for 5 reps at 315#, this time I got 9 @ 330#. Grip was definitely the issue, not back strength. I think I might have had another rep or two in me - realized it afterwards and was super pissed I dropped the bar. Oh well, always next week.
WOD - Ouch. I don't know why, maybe it was Squats from 2 days ago and thrusters from yesterday and deadlifts from directly earlier (I did both workouts in a row) but I felt totally shitty. Also, SPH's thin bars are fucking brutal on grip - can barely get a hold of it. I know, I'm bitching - bars are too thick for lifts and too thin for pullup bars. Whatever. Looking forward to tomorrow.
Wednesday, September 7, 2011
9/7/11 - Mainsite Thruster
Little adaptation to yesterday's mainsite
WOD
Thruster
3-3-3-3-3-3-1
Load: 95-135-145-155-165-175(2)-195(1)
Comments: Felt strong - wish the ERC's bars were normal diameter. Feels so weird to grip. Gonna hit it hard tomorrow.
WOD
Thruster
3-3-3-3-3-3-1
Load: 95-135-145-155-165-175(2)-195(1)
Comments: Felt strong - wish the ERC's bars were normal diameter. Feels so weird to grip. Gonna hit it hard tomorrow.
Tuesday, September 6, 2011
9/6/11 - 5/3/1 Day
Did today's 5/3/1 and made up for the missed shoulder presses. Since I'm both squatting and overhead pressing, and today's mainsite WOD was thursters, I'm going to skip it.
5/3/1
Shoulder Press:
95 x 5
105 x 5
115 x 7
Back Squat:
225 x 3
255 x 3
285 x 11
Comments: Clearly my back squat PR should be better than 315#. Therefore I'm looking forward to seeing how that will be improved in the future. Rest day tomorrow - Hitting hard on Thursday.
5/3/1
Shoulder Press:
95 x 5
105 x 5
115 x 7
Back Squat:
225 x 3
255 x 3
285 x 11
Comments: Clearly my back squat PR should be better than 315#. Therefore I'm looking forward to seeing how that will be improved in the future. Rest day tomorrow - Hitting hard on Thursday.
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