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.