Back in for two days in a row. Feeling better. Though I'm sore in quite a few random areas: upper back from the KB Swings, hips from high rep power snatches. Fun times.
We worked on a snatch complex today, fun one.
Power Snatch + 2 Hang Snatch + 2 OHS
Worked 135, 155, 170, and then failed on 185.
The workout was a good one as well.
90 seconds on/90 seconds rest for four rounds
2 Muscle Ups
Power Snatch @ 115(95) lbs
RX was 4 muscle ups, but I can't be sure that I can string 4 reps for four rounds. The first 2 rounds were at 115lbs but my partner forgot to switch my weight back on for the last 2. Physical fatigue lends itself to mental fatigue. Almost threw the first rep through the roof, hilarious.
Finished 48 reps. Lot more cardio than I thought it would be.
Showing posts with label bodyweight. Show all posts
Showing posts with label bodyweight. Show all posts
Friday, October 24, 2014
Monday, September 29, 2014
2014/09/29
Today was a fun one. Worked on a bunch of smaller things that I'm not great at.
10 paces of front racked lunges.
95/135/165/185
Glutes are killing me already.
10 EMOTM Pull Ups(Strict)
5/5/5/5/3/3/3/3/(2/2)/(2/2)
Started with 5. Dropped to 3 when they got sloppy. Dropped to doing 2 every 30 seconds for the last two minutes. Lats hurt.
800m Run
3:47. Not too shabby.
10 paces of front racked lunges.
95/135/165/185
Glutes are killing me already.
10 EMOTM Pull Ups(Strict)
5/5/5/5/3/3/3/3/(2/2)/(2/2)
Started with 5. Dropped to 3 when they got sloppy. Dropped to doing 2 every 30 seconds for the last two minutes. Lats hurt.
800m Run
3:47. Not too shabby.
Monday, September 22, 2014
2014/09/19
Back in the gym for a Friday session.
Snatch doubles off the blocks. Right above the knee.
Worked up from 135 in quick doubles. Hit 170 for a good double. Missed 185, hit 185, missed 185 pretty bad.
Then the workout which was just awful. One of those good awfuls where it starts to get ahead of you and you hold on for dear life to keep up.
10 AMRAP
Snatch @ 155 lbs
3 Strict Pulls Ups
7 Strict HSPU
So, I'm reading over the programming blog now. That was supposed to be 5 hand stand push ups. I really should check the board before I do these things.
Those last two HSPUs would have made a difference. The shoulders were obviously the first thing to fall apart during the whole process. Didn't actually make it through even the third round before having to switch to kipping HSPUs.
Snatch doubles off the blocks. Right above the knee.
Worked up from 135 in quick doubles. Hit 170 for a good double. Missed 185, hit 185, missed 185 pretty bad.
Then the workout which was just awful. One of those good awfuls where it starts to get ahead of you and you hold on for dear life to keep up.
10 AMRAP
Snatch @ 155 lbs
3 Strict Pulls Ups
7 Strict HSPU
So, I'm reading over the programming blog now. That was supposed to be 5 hand stand push ups. I really should check the board before I do these things.
Those last two HSPUs would have made a difference. The shoulders were obviously the first thing to fall apart during the whole process. Didn't actually make it through even the third round before having to switch to kipping HSPUs.
Thursday, August 14, 2014
2014/08/13
Went in to the gym to try out the workouts from this weekend's competitions. Took everything at about 80%, just figuring out the movements.
Quick super set of 30 pull ups and 30 box jump overs @ 24". Sadly, the workout actually calls for 30" box jump overs, I missed that. Each movement took just under a minute.
Went and did a couple interval rowing sprints at 250m. Finished in 51.9, 54.6, and 53 seconds. Should be able to hold on to that 53 second finish if I row intelligently.
Afterwards, tried out the barbell complex. 3 hang cleans, forward lunge, into a thruster. Can't let go of the barbell the whole time, so you're pretty much in front rack for a while.
Worked up to 205, which sucks for those lunges. Worried that some competitors are going to roll their knees on this one. My biggest problem is going to be my body's prediliction to jerking at the top of my thruster. If I don't get no repped at 205, I'll probably try at 225 as well.
Wanted to get some CNS action going on afterwards, so I jumped into the squat rack for some heavy squats.
225 x5
275 x4
315 x3
335 x2
365 x1
385 x1
405 x1
That's a longtime goal for me. I've been searching for 405 since I switched over from low bar to high bar. Pretty pumped. Need to keep track of my maxes... I haven't been logging in my CF book for a while, time to start a page here for maxes.
Quick super set of 30 pull ups and 30 box jump overs @ 24". Sadly, the workout actually calls for 30" box jump overs, I missed that. Each movement took just under a minute.
Went and did a couple interval rowing sprints at 250m. Finished in 51.9, 54.6, and 53 seconds. Should be able to hold on to that 53 second finish if I row intelligently.
Afterwards, tried out the barbell complex. 3 hang cleans, forward lunge, into a thruster. Can't let go of the barbell the whole time, so you're pretty much in front rack for a while.
Worked up to 205, which sucks for those lunges. Worried that some competitors are going to roll their knees on this one. My biggest problem is going to be my body's prediliction to jerking at the top of my thruster. If I don't get no repped at 205, I'll probably try at 225 as well.
Wanted to get some CNS action going on afterwards, so I jumped into the squat rack for some heavy squats.
225 x5
275 x4
315 x3
335 x2
365 x1
385 x1
405 x1
That's a longtime goal for me. I've been searching for 405 since I switched over from low bar to high bar. Pretty pumped. Need to keep track of my maxes... I haven't been logging in my CF book for a while, time to start a page here for maxes.
Wednesday, August 6, 2014
2014/08/06
Really sore, those ten rep front squats always kill me as burner sets. Really tired, slept about 4 hours last night. But, the gym calls and I have to respond.
Luckily, this workout looked simple enough. Whole bunch of bodyweight stuff, which is a particular weak spot for me. Not so luckily, the workout was not easy. I pretty much wanted to die afterwards. Haven't been that light headed in a while. Good times using legs that do not want to respond.
Running Clock
1st workout
10 Rounds
5 C2B Pull Ups
10 HandRelease Push Ups
2nd workout
5 Rounds
10 GHD Situps
10 GHD Back Extensions
3rd workout
2 Rounds
25 20# wall balls
25 24" box jumps
Hands didn't rip, that's a good thing. Push ups had to get broken up starting with the third round. Situps and extenions is a great way to get super dizzy. Went through the first set of wallballs unbroken, then laughed at how hard the first five box jumps were. Just ridiculous how hard it was to get my legs to cooperate with them being so sore.
But, getting the blood flowing is the best way to beat out these DOMS. Will probably get in again tomorrow.
Luckily, this workout looked simple enough. Whole bunch of bodyweight stuff, which is a particular weak spot for me. Not so luckily, the workout was not easy. I pretty much wanted to die afterwards. Haven't been that light headed in a while. Good times using legs that do not want to respond.
Running Clock
1st workout
10 Rounds
5 C2B Pull Ups
10 HandRelease Push Ups
2nd workout
5 Rounds
10 GHD Situps
10 GHD Back Extensions
3rd workout
2 Rounds
25 20# wall balls
25 24" box jumps
Hands didn't rip, that's a good thing. Push ups had to get broken up starting with the third round. Situps and extenions is a great way to get super dizzy. Went through the first set of wallballs unbroken, then laughed at how hard the first five box jumps were. Just ridiculous how hard it was to get my legs to cooperate with them being so sore.
But, getting the blood flowing is the best way to beat out these DOMS. Will probably get in again tomorrow.
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