Got a really good workout in today. I managed to kick my own ass today!
5x5 weighted pull ups
20/20/15/15/15. Goal was to do them all pronated grip, unbroken. Goal was not achieved. First round I did 3 OH, 2 mixed. round 2: 2 OH, 3 mixed. round 3: 4+1 OH round 4: 3+2 OH. round 5: 4+1+1
+
21-15-9
RDL (125#)
toes to bar
HSPU
12:41. Way harder than I anticipated...whoops. Did the first round of RDLs unbroken. Had to partition the other rounds. Toes to bar were the worst. I really need to work on my timing...I did feel a little awkward with the boot on these. HSPU were pretty good. I wasn't really planning on doing any of the rounds unbroken, but I was very consistent. Broke them up when I needed to, and didn't fail a single one. If I was competing, I may have been no repped a few bc my butt was on the glass, but that was intentional to keep das boot from slamming into it.
Wednesday, October 30, 2013
Tuesday, October 29, 2013
102913
One of my gym sistas took me to the doctor this morning, and I waited around the gym until she was done working out to go home, so obviously I tried to get some strength work in to...Mostly it was just me sitting around feeling sorry for myself..and then I got over it
AM:
5 Rounds:
5 ring dips
10 body row
+
4x6 CGBP (85#)
+
MU transitions on cable machine
PM
5x30 sec false grip hang from rings
+
20 min AMRAP
150 m ski erg
10 strict press (55#)
10 ring knees to elbows
6 rounds+ ski erg + press + 6 K2E
Yep, programmed that myself (with a little help from my friendsssssss). Will try to stay positive for tomorrow.
Monday, October 28, 2013
102813
I really have no desire to write about today. I sprained my ankled during the last part of my workout and it's currently throbbing and making me cranky..
A. FS @32X1; 5,3,1,1,1; rest 2 min
105/125/135/155/165. Guess I'm ok with these. Didn't max out by any means, but wasn't supposed to. felt strong.
B. 6 sets - HPC + HC + FS; rest 2-3 min (building sets)
105, 125, 130, 135, 130, 130. made too high of a jump, peaked at 135, and then tanked
C1. Unbroken Wall Ball; 20,20,20; rest 30 sec (14#, 10 ft)
C2. Unbroken DU; 50,50,50; rest 3 min (5 burpee penalty for break)
broke the DU on the first round (rope got twisted), and both wall balls and DU on the last round. Was really happy with my wall balls though. felt strong and fluid
+
Emom 8 min
Odd – Wtd. chin up x 3 25/22.5/22/5
Even – Wtd. dip x 3 20/20/20
first round unbroken
+
3 sets for time:
500m row
10 Tng HPC (mod weight, unbroken) 95#
2 RC
rest 2 min
DNF; sprained ankle on the 2nd rope climb of the second set. 1st round was 3:42. Unsure of 2nd due to injury
A. FS @32X1; 5,3,1,1,1; rest 2 min
105/125/135/155/165. Guess I'm ok with these. Didn't max out by any means, but wasn't supposed to. felt strong.
B. 6 sets - HPC + HC + FS; rest 2-3 min (building sets)
105, 125, 130, 135, 130, 130. made too high of a jump, peaked at 135, and then tanked
C1. Unbroken Wall Ball; 20,20,20; rest 30 sec (14#, 10 ft)
C2. Unbroken DU; 50,50,50; rest 3 min (5 burpee penalty for break)
broke the DU on the first round (rope got twisted), and both wall balls and DU on the last round. Was really happy with my wall balls though. felt strong and fluid
+
Emom 8 min
Odd – Wtd. chin up x 3 25/22.5/22/5
Even – Wtd. dip x 3 20/20/20
first round unbroken
+
3 sets for time:
500m row
10 Tng HPC (mod weight, unbroken) 95#
2 RC
rest 2 min
DNF; sprained ankle on the 2nd rope climb of the second set. 1st round was 3:42. Unsure of 2nd due to injury
Saturday, October 26, 2013
102613
Woke up and saw muscle ups were programmed and got excited/scared because I haven't done them since that time I overdid it and hurt myself. After consulting with my advisers (ha!), the decision was made to not do them. I made a few halfhearted attempts while warming up and got very butt hurt that I was not magically doing them....but then I got over it and started my workout
A. BS @42X1; 5,3,1,5,3,1; rest 2 min (tough last single)
125, 155, 185, 145, 175, 195. I started off too light on this. 195 was tough, but I think I may have been able to get 200/205
B. 20 TGU for time (1pd)
4:43. Misery.
+
10 min @ 80%:
50m FC (50# dumbell)
10 burpee box jump overs (20 in box)
3MU chest 2 rings + 3 dips
3 rounds + 50m farmers carry + 1 BBJO. Subbed c2r and dips for the muscle ups. FC got heavy towards the end...was pretty fluid on the bbjo...and the dips were fine...a little tiring at the end.
(rest walk 5 min)
10 min @ 80%:
row 200m
4 HSPU
4 CTB chin ups
4 rounds + 200 row + 4 HSPU + 1 C2B. My row felt pretty smooth. HSPU were great (huzzah) and the C2B were rough
(rest walk 5 min)
8 min @ 80%:
8 wall balls 14#, 10 ft target
8 TTB
run 200 m
3 rounds + 8 WB + 8 TTB + 100m. WB actually were not that bad. My first round of TTB, I did unbroken and were pretty fabulous. The following rounds, I never came off the bar...but I had to do the double swing thingy which isn't very efficient
THEN I worked on some clean and jerks, because they're in a competition I'm doing in December, and I haven't jerked in like 80 years. I got up to 135# easily. Jumped up to 145# which I caught in the squat both times, and just dumped it. Oops. Looks like I need to front squat more. wahhhh.
A. BS @42X1; 5,3,1,5,3,1; rest 2 min (tough last single)
125, 155, 185, 145, 175, 195. I started off too light on this. 195 was tough, but I think I may have been able to get 200/205
B. 20 TGU for time (1pd)
4:43. Misery.
+
10 min @ 80%:
50m FC (50# dumbell)
10 burpee box jump overs (20 in box)
3
3 rounds + 50m farmers carry + 1 BBJO. Subbed c2r and dips for the muscle ups. FC got heavy towards the end...was pretty fluid on the bbjo...and the dips were fine...a little tiring at the end.
(rest walk 5 min)
10 min @ 80%:
row 200m
4 HSPU
4 CTB chin ups
4 rounds + 200 row + 4 HSPU + 1 C2B. My row felt pretty smooth. HSPU were great (huzzah) and the C2B were rough
(rest walk 5 min)
8 min @ 80%:
8 wall balls 14#, 10 ft target
8 TTB
run 200 m
3 rounds + 8 WB + 8 TTB + 100m. WB actually were not that bad. My first round of TTB, I did unbroken and were pretty fabulous. The following rounds, I never came off the bar...but I had to do the double swing thingy which isn't very efficient
THEN I worked on some clean and jerks, because they're in a competition I'm doing in December, and I haven't jerked in like 80 years. I got up to 135# easily. Jumped up to 145# which I caught in the squat both times, and just dumped it. Oops. Looks like I need to front squat more. wahhhh.
Friday, October 25, 2013
102513
things I hate but need to work on:
AD 5 min @80%
Rest 5 min
Row 5 min @80%
Rest 5 min
Run 1200m @80%
x 2
I was pretty consistent throughout the rounds. REALLLLLLY tried to focus on my row. I really need to work on my running speed. Def not my strength
Thursday, October 24, 2013
#Faileo
Today I ended up doing some "Z1" swimming after work...and then ate a small mellow mushroom pizza with bacon and eggs on it. I am not sorry. It was glorious.
Wednesday, October 23, 2013
102213 and 102313
102213 WOD:
A. PS – Build to a heavy in 12 min
115#. This was a PR for me. Tried 120#, caught it pretty solid in the squat, but looked down and dumped the bar trying to stand it up. wahhhh. I wan't more.
B. Emom 8 min – PS x 2 + OHS (@70% of A)
80# Felt really stable on these. I can tell I'm getting more comfortable in the OHS.
C. 8 sets - every 90 sec – Row 9 cal, 6 Tng DL (mod), 3 burpees over
Started at 165# for DL, dropped to 155# on rd 5. The first 2 or so rounds, I got some rest in, but they turned into continuous motion pretty fast.
+
amrap 15 min:
Run 800m
100 WB
50 chin ups
amrap DU’s in remaining time
Only made it to 36 chin ups doing sets of 3-5. Used 14# ball and 10' target. I feel like I probably sandbagged it a bit on the wall balls. They're very mental for me.
102313
I think it's worth noting that I warmed up with a bunch of box jumps (30" box + 35 plate + 15 plate) and some snatch balances with the tsunami bar + 50#.
A. Snatch balance; 3,3,3; rest 90 sec (mod load, speed under bar)
85#
B. 6 Sets – Snatch pull + Hang Snatch; rest 2-3 min
85, 90,90,95,95,95
C1. Ring push up; 10,10,10; rest 30 sec
C2. Wtd. dip @ 2112; 3-5 x 3; rest 30 sec
3x20#
C3. BB step up @ 2111; 9-12/leg x 3; rest 2 min
65# x 9/leg for all. Started too high and did not go up/set
A. PS – Build to a heavy in 12 min
115#. This was a PR for me. Tried 120#, caught it pretty solid in the squat, but looked down and dumped the bar trying to stand it up. wahhhh. I wan't more.
B. Emom 8 min – PS x 2 + OHS (@70% of A)
80# Felt really stable on these. I can tell I'm getting more comfortable in the OHS.
C. 8 sets - every 90 sec – Row 9 cal, 6 Tng DL (mod), 3 burpees over
Started at 165# for DL, dropped to 155# on rd 5. The first 2 or so rounds, I got some rest in, but they turned into continuous motion pretty fast.
+
amrap 15 min:
Run 800m
100 WB
50 chin ups
amrap DU’s in remaining time
Only made it to 36 chin ups doing sets of 3-5. Used 14# ball and 10' target. I feel like I probably sandbagged it a bit on the wall balls. They're very mental for me.
102313
I think it's worth noting that I warmed up with a bunch of box jumps (30" box + 35 plate + 15 plate) and some snatch balances with the tsunami bar + 50#.
A. Snatch balance; 3,3,3; rest 90 sec (mod load, speed under bar)
85#
B. 6 Sets – Snatch pull + Hang Snatch; rest 2-3 min
85, 90,90,95,95,95
C1. Ring push up; 10,10,10; rest 30 sec
C2. Wtd. dip @ 2112; 3-5 x 3; rest 30 sec
3x20#
C3. BB step up @ 2111; 9-12/leg x 3; rest 2 min
65# x 9/leg for all. Started too high and did not go up/set
Subscribe to:
Comments (Atom)