In for a quick strength session at the gym tonight.
3 Deadlifts every 90 seconds for 12 minutes. Went from 275 - 350, going up by 30# every couple of sets.
then...
3 Z Presses every 90 seconds for 12 minutes. Went from 75 - 135, going up by.. whatever.. every couple of sets.
Pretty sure I almost rolled backwards on a couple of those seated presses. Core is extremely sore from the GHD situps yesterday. Deadlifts felt pretty good though. 350 felt heavy, but no squat fairies afterwards, so that's always a plus.
Thursday, August 7, 2014
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.
Tuesday, August 5, 2014
2014/08/04
Back at it, after a week off, starting with a bang. The past week has been an off week for me due to both personal and professional obligations. I really started missing my time in the gym about halfway through the week, the love for Barbella is real.
Today was the last day of a 5x5 squat cycle. I only made it to 3 of the 5 weeks for this, so my numbers have been all over the place. Hit 295 for 3 sets pretty easily, then stepped up to 305 and 315. All felt pretty good, so can't complain.
Next up were some fast cardio front squats. 2 sets of 10 reps at 205. These always burn.
Cash out was bodyweight goats. Did 20 strict handstand push ups and then a few toes to rings. Almost got a bar muscle up too... just trying that one out. I haven't figured out that movement yet, so it's still a learning process.
Today was the last day of a 5x5 squat cycle. I only made it to 3 of the 5 weeks for this, so my numbers have been all over the place. Hit 295 for 3 sets pretty easily, then stepped up to 305 and 315. All felt pretty good, so can't complain.
Next up were some fast cardio front squats. 2 sets of 10 reps at 205. These always burn.
Cash out was bodyweight goats. Did 20 strict handstand push ups and then a few toes to rings. Almost got a bar muscle up too... just trying that one out. I haven't figured out that movement yet, so it's still a learning process.
Monday, July 28, 2014
2014/07/26
Made it in for a quick Lazy Lifting day. Haven't been in on a Saturday in a while, so it was good to be back in with the barbell. Sadly, the weight wasn't moving the way I would like it to. These days happen, you just kind of figure out what will work and move forward with that.
Mainly worked on two different complexes today. A snatch and clean complex that worth both aimed at building speed under the bar.
Snatch + ATK Hang Snatch + OHS
Clean + ATK Hang Clean + 2 Split Jerk
Worked up to two really ugly 2 reps at 165 for snatch and then completely lost one forward and moved on.
The cleans went better, worked up to 205 for three reps and called it a day there.
After that, hit a few front squats, just to burn off any leftover energy I had. Finished with 2x10 at 185. Just quick explosive bounces, getting those quads fired up.
The rest of the day was spent picking up craigslist furniture. Not going to lie, I got more of a workout lifting desks and shit then I did at the gym. Was more sore around my traps from lifting things in odd shapes in odd manners.
Mainly worked on two different complexes today. A snatch and clean complex that worth both aimed at building speed under the bar.
Snatch + ATK Hang Snatch + OHS
Clean + ATK Hang Clean + 2 Split Jerk
Worked up to two really ugly 2 reps at 165 for snatch and then completely lost one forward and moved on.
The cleans went better, worked up to 205 for three reps and called it a day there.
After that, hit a few front squats, just to burn off any leftover energy I had. Finished with 2x10 at 185. Just quick explosive bounces, getting those quads fired up.
The rest of the day was spent picking up craigslist furniture. Not going to lie, I got more of a workout lifting desks and shit then I did at the gym. Was more sore around my traps from lifting things in odd shapes in odd manners.
2014/07/25
Squat day. Well, kind of. I left work early and headed to the gym to get a double session in. The workout was going to lay out to be upper body and core intensive, so I figured I could sneak in a lower body portion beforehand.
5x5 Squats @ 275. Went completely raw with these. I know the weight is easy enough, it just beat me down with DOMS last week. So, just went through the lifts and did my work. Nothing surprising here, just a good ol' fashion squat day.
The class started and I jumped in for a GOAT day. For those of you who don't know, CrossFit refers to the exercise you suck at as your "goat". It "gets your goat". A phrase with an unknown origin that is hardly ever used in today's vernacular. Love it.
My goats for the day were ring dips and stringing toes to bar. I just suck at ring dips, as I benched power lifting style for so long, super arched back and lat activation, that I never built my tricep strength. That I can barely bench anyway. And while I can bang out toes to bar with a weird little double kip, I have a hard time stringing together the fully strung together reps.
So, EMOTM 20 alternating 5 reps of each. Needless to say, my chest was burnt the day afterwards. Otherwise, the legs weren't as burned from the squats as last week, which is definitely a plus.
5x5 Squats @ 275. Went completely raw with these. I know the weight is easy enough, it just beat me down with DOMS last week. So, just went through the lifts and did my work. Nothing surprising here, just a good ol' fashion squat day.
The class started and I jumped in for a GOAT day. For those of you who don't know, CrossFit refers to the exercise you suck at as your "goat". It "gets your goat". A phrase with an unknown origin that is hardly ever used in today's vernacular. Love it.
My goats for the day were ring dips and stringing toes to bar. I just suck at ring dips, as I benched power lifting style for so long, super arched back and lat activation, that I never built my tricep strength. That I can barely bench anyway. And while I can bang out toes to bar with a weird little double kip, I have a hard time stringing together the fully strung together reps.
So, EMOTM 20 alternating 5 reps of each. Needless to say, my chest was burnt the day afterwards. Otherwise, the legs weren't as burned from the squats as last week, which is definitely a plus.
Thursday, July 24, 2014
2014/07/23
Skill work was double unders, which I'm getting better at. And I only swore about 3-4 times in ten minutes, which is a definite improvement. Worked up through flight simulator to the 35 rep level and then screwed up on the 34th rep. Much swearing and throwing of ropes was had.
The WoD was a non-time based Grace. Pick a weight and hit 30 clean and jerks with it, take whatever time you need just use perfect form on each. This was a ton of fun. The hardest part was probably not trying to race through it and not sweating all over the bar.
I hit 28 of the same clean and split jerk and 2 power cleans and split jerk, all at 205# (bodyweight was 198 that day). They all felt great. This workout became about muscle memory. Hitting the same muscle sequencing on every pull and every jerk was paramount. I got to practice the same movement for ~23 minutes straight, it was a good time.
I wished that some other people took more time with this. I actually sped up my last 12 because everyone else was almost done by then. I tried timing it for one every 45-60 seconds. Then I started to feel rushed so I bumped that down to every 25-40 seconds. And the last five I think I stayed at one every 15-20 seconds to sprint to the end. Same strict form, just faster.
The WoD was a non-time based Grace. Pick a weight and hit 30 clean and jerks with it, take whatever time you need just use perfect form on each. This was a ton of fun. The hardest part was probably not trying to race through it and not sweating all over the bar.
I hit 28 of the same clean and split jerk and 2 power cleans and split jerk, all at 205# (bodyweight was 198 that day). They all felt great. This workout became about muscle memory. Hitting the same muscle sequencing on every pull and every jerk was paramount. I got to practice the same movement for ~23 minutes straight, it was a good time.
I wished that some other people took more time with this. I actually sped up my last 12 because everyone else was almost done by then. I tried timing it for one every 45-60 seconds. Then I started to feel rushed so I bumped that down to every 25-40 seconds. And the last five I think I stayed at one every 15-20 seconds to sprint to the end. Same strict form, just faster.
Monday, July 21, 2014
2014/07/21
Time 5k run. First time running more than a mile all summer.
Finished up in 29:27, with a 14:18 first split. Which is odd as the second half felt better than the first.
Quads and calves are already a bit sore. That's to be expected as I do t do high impact stuff like running too often.
Still it's a nice thought that I can finish a 5k when I have to in under thirty minutes.
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