15/1/5 - 15/1/7

Monday : 
Squats up to 335x5
and then a 14 EMotM
Odd : 6 Toes to Bar & 4 Strict Pull Ups
Even: 4 Keg Ground to Overhead @ 75lbs and 105lbs

Wednesday : 
Deadlifts up to 405x5
and then 3 rounds of:
20 KB Swings @ 1.5 pood
20 Hand Release Push Ups
20 Box Jump Overs @ 20"

Squats felt easy enough. Didn't want to go too heavy, really put more effort into the cardio workout. Being able to string together 6 toes to bar for 7 rounds was a nice though. Especially as I'm supposed to be doing 9 reps for the rounds in the competition coming up. 

The next two days were a bit painful. I open up my hips so much to get a huge kip, and it's ripped apart my hips. Fine work there. 

Deadlifts were pretty heavy. Really quickly moved through the lockouts. Ugly reps. The workout itself was fun. 20 hand release push ups are stupid, just the moment of releasing pressure on the muscle when you pick your hands up makes it so much more of a strain. 

Getting into the gym tomorrow with my competition partner to go through a workout or two. Will be good to battle with/against someone who's stronger than me. You should see this dude, he's a goddamn beast. 

2014/10/06

Got in early and worked some deadlifts in. Haven't pulled heavy in a while, so worked up to 3x2 at 365 lbs. All felt good and fast, no belt or anything, just some quick pulls off the ground. 

We worked on an overhead complex for class. 3 Strict Presses + 6 Push Presses. Worked up 135. Strict is obviously where you're supposed to fail,but I'll tell you what, those 6 reps were tough. Even with the hip drive, it's still a bit of effort to throw and catch so many times. 

Afterwards, the workout was:
4 rounds (every fourth minute)
400m run
10 strict pull ups

This was pretty fun. Finished each round at about the same time. 2:17-2:25 on each of the rounds. Running wasn't too bad, 400m isn't far enough to make you hate yourself. 10 strict pullups is right in my wheel house. 4-3-2-1 and you're done. 

2014/09/11

Another fun one today. Went in early and knocked it out myself, as I assumed correctly that there would be traffic jams during a full class. 

Reps go up each round of:
Muscle Ups
Deadlifts @ 315lbs
Row for meters. 

18 minute clock, finished the 4th full round and was 300m into my 500 meter row when it stopped. 

Muscle ups were obviously the limiting factor here. I strung a few, but mostly was going for singles. Had to go on the high rings, as the lower ones were busted. Still need to work on consistency with these things, such a brutal movement.

2014 / 07 / 18

A good night in the gym. Went in super early because we were doing max effort lifts and those take a while for me to warm up. Especially at the moment when in super sore.

Worked up to done heavier dead lifts. Think I hit a triple at 405 and a double at 425. Was planning on a triple but the third one left me a little light headed, which means you should probably stop.

Next was a double for front squats. I knew exactly what mine I wanted to hit, so I chased after it. Hit my last warm up double at 275 then went for broke and jumped right to 315. I had hit that number for a single before and sadly that's all I had in me today.

Next was supposed to be a triple at push jerk. I'm not a fan of catching the bar for multiples, mostly because it hurts and I'm a big softie. Used the jerk blocks and hit threes in singles. Got three at 225 but only one good repo at 245. That's probably to be expected as I usually split jerk anything over 225.

Rolled out and then moved on with my evening. A nice safe max out day. Nothing spectacular but nothing that's going to leave me in shambles tomorrow.