Finishing the week

02/24/10

I was excited about today's workout. I enjoy heavy strength days. It was a two part workout.

Part 1: 10 sets of 3 @ 50% 1RM
Do each set @ top of the minute. Takes 10 minutes then right after

Part 2: Find a 3RM within 10 minutes

My previous 1RM was 400#, so I did 200# for Part 1. It was for speed and technique. This was quite fun. Then for part 1, I worked my way up to 375# for 3 reps. I did not do touch and go. I may have waited a lil too long between each rep. Was supposed to only take 1 or 2 secs before doing the next rep. I video taped this for form. For the most part I think my form was pretty good.




02/25/10

Today was going to be an off day but I saw this skills checklist that was too good to turn down. I had two other co workers do this with me. I really enjoyed it. I passed the challenge except I did not do the Rx weight for the snatches. Did 95#.

Here is the checklist. 32 skills. You had two attempts at each movement.

1. Front squat 155# 5 reps
2. OHS 95# 5 reps
3. Deadlift 225# 5 reps
4. KB swing 50# 5 reps
5. Thruster 135# 3 reps
6. Wall Ball 20# 15 reps
7. Squat Clean 135# 5 reps
8. Push Jerk 135# 5 reps
9. Squat Snatch 135# 3 reps
10. One arm DB snatch 50# 3 each arm
11. DB hang squat clean 50# 5 reps
12. Press 95# 5 reps
13. Push Press 135# 5 reps
14. SDHP 95# 5 reps
15. Ball Slam 20# 15 reps
16. Bench Press BW# 5 reps
17. Kipping Pullups 10 reps
18. Strict Pullups 5 reps
19. 1 Rope climb 15'
20. L Pullups 3 reps
21. Muscle up 3 reps
22. Pushup 25 reps
23. Slapping Pushups 5 reps
24. Bar dips 10 reps
25. Ring dips 5 reps
26. HSPU 5 reps
27. Burpees 10 reps
28. GHD situps 10 reps
29. Kipping K2E on Rings 10 reps
30. Box jump 20" 10 reps
31. One leg squat 3 reps per leg
32. Double Unders 10 consecutive reps



02/26/10

Did not know what to do today so I just found a 1RM for Bench.

1RM Bench: 275#

I was happy with this since I never bench and if i do it is only bodyweight @ 170#

Then I found a 60-65% of 1RM for 5 x 5

5-5-5-5-5 @ 185#

Practiced butterfly kip pullups.

Strict Pullups!?

02/23/10

Felt good today.

Pullups in this workout were ALL STRICT! Wall balls need to be done unbroken. If dropped, start all over.

15 pullups
10 pushups
15 wall balls
12 pullups
10 pushups
15 wall balls
9 pullups
10 pushups
15 wall balls
6 pullups
10 pushups
15 wall balls
3 pullups
10 pushups
15 wall balls

Time: 7:27

Fatigued on the pullups a couple times. Should have dropped off bar after each tough one rather than hanging on and trying for one more. Pushups were relatively easy. Wall balls were smokin' fast!!!

Row from Hell

02/22/10

Got a good warmup in. I will try harder to get a good warmup in no matter what. After my warmup, which consisted of a mini version of the workout, my low back felt fatigued. It could still be from the row workout on Friday or the effects of a drunken saturday night. I was hurting bad on sunday doing nothing at all. After all, it is called lazy sunday. Today's workout was...

5 Rounds of...

500m Row
Overhead Squats 95# 15 reps

Time: 19:12

Cardiovascular endurance and stamina is definitely a weakness for me. This workout was done a moderate pace. I was just trying to finish it. I wanted to stop in the middle because low back was fatiguing badly but I said "FUCK IT, I'M FINISHING THIS!" The body is a machine that the mind controls. On we go.

2/19/10

Row 250m
Bench 135# 21 rep
Row 500m
Bench 135# 15 rep
Row 750m
Bench 135# 9 rep


Time: 7:04

Felt good doing this. Had a rower competing next to me. He had to scale the bench down to 100# He finished in 8:05. I think I went much harder since he was doing it with me. I put out hard and went really out of it for the next hour. Glad I was able to get a high intensity workout in.

2/18/10

5 x 3 weighted pullups

50 50 50 70 70

Calf still sore. Taking it easy

2/17/10

3 Rounds...

Deadlift 265# 15 rep
KB swing 5# 21 rep
Row 500m

Time: 24:02 Went pretty easy on this. Still feeling sluggish from the weekend

Did tabatas. 8 rounds of 20 secs work 10 secs rest of...

Squats
Pushups
GHD situps

Midwestern Sectional

I will start to try to post on here as much as possible. It will document what I have done each day to try to achieve my goal. It will also keep me honest with myself. I will post videos when I can. The first two videos are from the midwestern sectional in which I competed this past weekend. It is WOD 1 and WOD 3. I forgot to give my friend the camera for the 2nd one. Workout 1- 95# 20 thrusters, 20 Sumo Deadlift High Pull, 20 Push Jerks, 20 Overhead squats, 20 Front squats. Had to start with 4 burpees and do 4 burpees everything. There was also a 20 minute cap. I finished in 7:40. Workout 2 was as many reps as possible of 155# Clean and Jerk in 5 minutes. I got 33 done. Workout 3 was 5 minutes of rowing, counting calories, 4 minutes of box jumps at 24", 3 minutes of hang squat snatch, 2 minutes of wall ball @ 10 foot target, and 1 minute of handstand pushups. Each rep and calorie counted as 1 rep. I got a total of 237. I finished 23rd overall out of about 130 male competitors. It qualified me for the regionals which will take place in May in Denver, CO. I have not decided whether I will compete or not. Comments are most welcome.