Since I'm still taking it easy on the heavy lifting, and since Mondays are usually my squat day, I really felt like doing some pistols. I was originally looking at doing a kind of variation of "Mary," but Jeremy and I kind of changed things up and decided to just do a couplet of HSPU's and pistols. Our original thought of a 20 minute AMRAP would have been absolutely brutal. I think we made the right decision as far as time domains go. Probably would have been good to change the rep scheme a bit or maybe add one more exercise, but it still kicked my ass so all good.
AMRAP in 15 min. of:
3 HSPU
12 Pistols
14 rounds.
The HSPU's felt pretty good throughout this one. I even did a couple freestanding HSPU's on accident. The pistols felt strong, even towards the final rounds. All in all, a good little WOD, and with a little tweaking, it would be great.
Tuesday, November 30, 2010
Sunday, November 28, 2010
"Lynne"
Felt pretty good yesterday, that is until Tom and I started "Lynne." I remember when I used to really like this WOD. Yesterday it was rough! I felt dead after the first round! My bench press really sucks, definitely need to work on that. I think I'm going to ease back into the heavy weights this coming week, and then hopefully start up Wendler again the following week.
"Lynne"
5 rounds for max reps:
Bench press, bodyweight
Pull-ups
*there is no time component
15/34, 11/32, 8/25, 7/20, 5/16
46/127 = 173
"Lynne"
5 rounds for max reps:
Bench press, bodyweight
Pull-ups
*there is no time component
15/34, 11/32, 8/25, 7/20, 5/16
46/127 = 173
Wednesday, November 24, 2010
So after taking several days off, I felt like I had to do something today. When I finally got up to SnoRidge, I decided to do some rowing while Tom hit up a WOD. Things were feeling pretty good during the row so I kept going. Ended up doing a 5k on the erg. I know some of you might think I'm crazy for doing a 5k, but rest assured it was an "easy" 5k. I was around 2:00/500m splits the whole way. Dipped into the 1:50 range a couple times to test things out, but didn't stay there for too long.
So now several hours after the 5k, everything is feeling good. Maybe I'll do a couple more rows over the next few days, and then start hitting the weights again next week.
So now several hours after the 5k, everything is feeling good. Maybe I'll do a couple more rows over the next few days, and then start hitting the weights again next week.
Sunday, November 21, 2010
On Hold
So Thursday I was feeling a bit better, and decided to do a WOD that I figured wouldn't really cause any back issues or anything.
AMRAP in 12 min. of:
9 DB thrusters, 35#
1 Rope climb, 15ft.
13 rds.
This was a real gasser. Felt pretty good afterwards though. Saturday after my test in Tacoma, I went to hit up a WOD with Tom and Jeremy. Jeremy came up with the idea of HSPU's on parallettes and then some back squats.
3 Rounds:
5 HSPU on parallettes
15 BW back squats
First round I reached my 1 week goal of 4 consecutive hspu's on parallettes, and actually did all 5 in a row! First round of back squats went easy. Second round the hspu's were horrible, I ended up doing them one at a time. Then I was making up some time on the back squats, and then all of a sudden on rep 7 tweaked my back again. Stopped right then as to not make anything worse. It's feeling slightly better today after some heating patches and some rolling out on the lacrosse ball.
So in light of this I will be taking a little time off to not strain it any further. So, for the time being, all of my current goals are on hold. Time to rest up and work out the kinks, and work on some gymnastic skills.
AMRAP in 12 min. of:
9 DB thrusters, 35#
1 Rope climb, 15ft.
13 rds.
This was a real gasser. Felt pretty good afterwards though. Saturday after my test in Tacoma, I went to hit up a WOD with Tom and Jeremy. Jeremy came up with the idea of HSPU's on parallettes and then some back squats.
3 Rounds:
5 HSPU on parallettes
15 BW back squats
First round I reached my 1 week goal of 4 consecutive hspu's on parallettes, and actually did all 5 in a row! First round of back squats went easy. Second round the hspu's were horrible, I ended up doing them one at a time. Then I was making up some time on the back squats, and then all of a sudden on rep 7 tweaked my back again. Stopped right then as to not make anything worse. It's feeling slightly better today after some heating patches and some rolling out on the lacrosse ball.
So in light of this I will be taking a little time off to not strain it any further. So, for the time being, all of my current goals are on hold. Time to rest up and work out the kinks, and work on some gymnastic skills.
Wednesday, November 17, 2010
So Tuesday, I just wasn't feeling it after work. I just had zero energy. I decided to at least get in and get my Wendler squats done.
Back Squat:
125/160/190
5x205
5x240
5+x270 x8 reps
I called it a day after that, so I could get some rest and maybe do a double today. When I was doing some mobility wods this morning, my back kind of got tweaked, and so I decided to not hit up "Nancy" like I was originally planning. Probably a very good idea, as my back is pretty sore sitting here typing this. Not sure what's up with it, but hopefully a few days off will get it back feeling good. Since I felt like I needed to do something, I did a Tucker skill set.
100 Ice cream makers
100 shoot-thrus
I used the green band for the ice cream makers, and they started to get real tough real quick. Same thing with the shoot-thrus. I was down to sets of 5 pretty fast. Hopefully tomorrow I will wake up and my back will feel better. I'll probably just hit my Wendler bench and then maybe do something bodyweight for a WOD.
Back Squat:
125/160/190
5x205
5x240
5+x270 x8 reps
I called it a day after that, so I could get some rest and maybe do a double today. When I was doing some mobility wods this morning, my back kind of got tweaked, and so I decided to not hit up "Nancy" like I was originally planning. Probably a very good idea, as my back is pretty sore sitting here typing this. Not sure what's up with it, but hopefully a few days off will get it back feeling good. Since I felt like I needed to do something, I did a Tucker skill set.
100 Ice cream makers
100 shoot-thrus
I used the green band for the ice cream makers, and they started to get real tough real quick. Same thing with the shoot-thrus. I was down to sets of 5 pretty fast. Hopefully tomorrow I will wake up and my back will feel better. I'll probably just hit my Wendler bench and then maybe do something bodyweight for a WOD.
Tuesday, November 16, 2010
Some Experimenting
Time to get back to Wendler, and some more oly work. I'm mixing things up a bit for this cycle of Wendler and doing a little experiment. Since my deadlift is not really a weak area for me, I'm taking it out of this cycle. Instead, I'm going to deadlift heavy at least once a week now. With my new 1 month goal of completing "King Kong," I'm going to try something a little different. I'm going to try a Wendler cycle with squat cleans. We'll see how this works...I'm betting it's going to be tough! In addition to getting back to the Wendler cycles, I'm going to start focusing again on the Snatch, and also some Jerks.
Monday:
Press, working load of 145#
60/75/90
5x95
5x110
5+x125 x9 reps
Snatch Push Press: 5x3
95/105/115. These are a little weird to get used to. Still going with lighter weights to work on them and get used to the movement.
Barski Snatch: work up to 75% x3x5 (no straps, no setting the bar down. All reps from the hang)
125#. These were tough. I really tried to focus on being fast under the bar. These definitely build a little confidence in jumping under the bar. The last few sets got tough on the third reps.
WOD:
3 Rounds
1 min. max rep pull-ups
1 min. max rep ring dips
1 min. rest
*45# vest
19/13, 18/11, 18/10. I forgot how tough weighted dips are! The pull-ups felt pretty good yesterday. First set was 9 reps with standard overhand grip. Quickly switched to a mix grip and then most of the reps in the second and third round were "chin-up" grip.
Now off to today's training!
Monday:
Press, working load of 145#
60/75/90
5x95
5x110
5+x125 x9 reps
Snatch Push Press: 5x3
95/105/115. These are a little weird to get used to. Still going with lighter weights to work on them and get used to the movement.
Barski Snatch: work up to 75% x3x5 (no straps, no setting the bar down. All reps from the hang)
125#. These were tough. I really tried to focus on being fast under the bar. These definitely build a little confidence in jumping under the bar. The last few sets got tough on the third reps.
WOD:
3 Rounds
1 min. max rep pull-ups
1 min. max rep ring dips
1 min. rest
*45# vest
19/13, 18/11, 18/10. I forgot how tough weighted dips are! The pull-ups felt pretty good yesterday. First set was 9 reps with standard overhand grip. Quickly switched to a mix grip and then most of the reps in the second and third round were "chin-up" grip.
Now off to today's training!
Monday, November 15, 2010
Saturday Fun
Jeremy, Michelle and I came up with a nasty little WOD. It was short and heavy.
AMRAP in 10 min. of
3 Front Squats (bodyweight)
10 Box jumps (24"/20")
rest 2 min., then:
Max muscle-ups in 4 min.
9 rounds + 15 muscle-ups (205#)
I decided to up the weight a bit and went with 205#. This was a good choice for me. Also, rather than use the rack, I decided to squat clean all of the first reps. My legs were still sore from the 200 squats I did on Thursday, so the front squats felt plenty heavy. The two minute rest seemed to disappear rather quickly, and the muscle-ups were pretty tough after this AMRAP. I tried to do as many muscle-ups as I could without a false grip. I got 3 in a row to start things off, then went for another 3 and failed the third. Did one more to get a total of 6 regular grip muscle-ups, then switched to the false grip and hit a total of 15. It's pretty fun doing something like max muscle-ups after wearing yourself out in a WOD.
AMRAP in 10 min. of
3 Front Squats (bodyweight)
10 Box jumps (24"/20")
rest 2 min., then:
Max muscle-ups in 4 min.
9 rounds + 15 muscle-ups (205#)
I decided to up the weight a bit and went with 205#. This was a good choice for me. Also, rather than use the rack, I decided to squat clean all of the first reps. My legs were still sore from the 200 squats I did on Thursday, so the front squats felt plenty heavy. The two minute rest seemed to disappear rather quickly, and the muscle-ups were pretty tough after this AMRAP. I tried to do as many muscle-ups as I could without a false grip. I got 3 in a row to start things off, then went for another 3 and failed the third. Did one more to get a total of 6 regular grip muscle-ups, then switched to the false grip and hit a total of 15. It's pretty fun doing something like max muscle-ups after wearing yourself out in a WOD.
Friday, November 12, 2010
Whole Lotta Squattin
Met up with Tom and Michelle yesterday for a WOD. We played around with a bunch of skill work before picking an old mainsite WOD and throwing down.
Skills:
I worked on some presses to handstands against the wall. I'm trying to get back into working on some more challenging gymnastic movements, which should help when stuff like the Muscle-up into HSPU pops up.
Next went for a set of max double unders.
127! PR of 7. I felt like I could have done more, but the handles were slipping out of my hands on the last several reps.
WOD:
10 min. HSPU
5 min. Squats
2 min. Pull-ups
1 min. Push-ups
44/200/45/29 = 318 reps.
This is a totally deceiving WOD! The 10 minutes of HSPU seem to last forever. It's like a strength WOD built into it. I started off with sets of 3 and was able to keep doing sets of 3 almost the whole time. Did a set of 2 towards the end and a couple singles. Then when you hit the squats, the time seems to disappear as you are cranking out the squats. The heart rate starts to get jacked and you start breathing heavy. Then you jump to the pull-up bar and when you think you have quite a bit of time to knock out some pull-ups, you all of a sudden only get 3-4 sets. Then the push-ups hit, and they are nowhere to be found. The minute is gone before you know it.
Great WOD, even though I felt pretty crappy afterwards.
Skills:
I worked on some presses to handstands against the wall. I'm trying to get back into working on some more challenging gymnastic movements, which should help when stuff like the Muscle-up into HSPU pops up.
Next went for a set of max double unders.
127! PR of 7. I felt like I could have done more, but the handles were slipping out of my hands on the last several reps.
WOD:
10 min. HSPU
5 min. Squats
2 min. Pull-ups
1 min. Push-ups
44/200/45/29 = 318 reps.
This is a totally deceiving WOD! The 10 minutes of HSPU seem to last forever. It's like a strength WOD built into it. I started off with sets of 3 and was able to keep doing sets of 3 almost the whole time. Did a set of 2 towards the end and a couple singles. Then when you hit the squats, the time seems to disappear as you are cranking out the squats. The heart rate starts to get jacked and you start breathing heavy. Then you jump to the pull-up bar and when you think you have quite a bit of time to knock out some pull-ups, you all of a sudden only get 3-4 sets. Then the push-ups hit, and they are nowhere to be found. The minute is gone before you know it.
Great WOD, even though I felt pretty crappy afterwards.
Wednesday, November 10, 2010
Tuesday was a tough WOD. Didn't have a ton of time since I wanted to get in before work.
AMRAP in 20 min. of:
10 Squat Snatch (95#)
10 Ring Dips
10 KTE
6 +4 snatches. This was a weird one. The snatches felt super light, and I had no problem with all the squatting. The ring dips were never an issue either, and did almost all the rounds unbroken. I just spent a lot of time resting, trying to get my grip back. I simply couldn't hold onto the bar anymore on the snatches and KTE.
This morning, Tom stopped by before work and of course we had to throw down on todays WOD.
"Lumberjack 20"
20 Deadlifts (275#)
run 400m
20 KB swings (2pd)
run 400m
20 OHS (115#)
run 400m
20 Burpees
run 400m
20 CTB Pull-ups
run 400m
20 Box Jumps (24")
run 400m
20 DB squat cleans (45#)
run 400m
23:09 Rx. This is a brutal WOD. Last time I did this one, I ended up using the women's weights because my back was messed up, and then after this one my back was destroyed for several months. It's amazing how things have changed over almost a year. I tried to get a little bit of a lead since I knew Tom was going to be strong on the OHS's, and runs. Blew through the deadlifts, and took off in front. Took a couple extra seconds before starting the KB swings and finished just in front of Tom. Sure enough, he went unbroken on the OHS, and I lost balance and dropped it at 10, then again at 13, then finished the set out. I gained back a little ground on the burpees, and CTB pull-ups, but my runs were slow. I think tomorrow will be a skill day, maybe work on some gymnastics.
AMRAP in 20 min. of:
10 Squat Snatch (95#)
10 Ring Dips
10 KTE
6 +4 snatches. This was a weird one. The snatches felt super light, and I had no problem with all the squatting. The ring dips were never an issue either, and did almost all the rounds unbroken. I just spent a lot of time resting, trying to get my grip back. I simply couldn't hold onto the bar anymore on the snatches and KTE.
This morning, Tom stopped by before work and of course we had to throw down on todays WOD.
"Lumberjack 20"
20 Deadlifts (275#)
run 400m
20 KB swings (2pd)
run 400m
20 OHS (115#)
run 400m
20 Burpees
run 400m
20 CTB Pull-ups
run 400m
20 Box Jumps (24")
run 400m
20 DB squat cleans (45#)
run 400m
23:09 Rx. This is a brutal WOD. Last time I did this one, I ended up using the women's weights because my back was messed up, and then after this one my back was destroyed for several months. It's amazing how things have changed over almost a year. I tried to get a little bit of a lead since I knew Tom was going to be strong on the OHS's, and runs. Blew through the deadlifts, and took off in front. Took a couple extra seconds before starting the KB swings and finished just in front of Tom. Sure enough, he went unbroken on the OHS, and I lost balance and dropped it at 10, then again at 13, then finished the set out. I gained back a little ground on the burpees, and CTB pull-ups, but my runs were slow. I think tomorrow will be a skill day, maybe work on some gymnastics.
Tuesday, November 9, 2010
Easy Day
Yesterday's WOD was the perfect WOD after Saturday's strongman competition. All day Sunday My back was stiff, everything was sore, and had zero energy. Woke up Monday feeling quite a bit better than I thought I would. Warming up and stretching felt pretty crappy, but things loosened up quite a bit once I started the WOD.
7 Rounds:
10 Wall ball shots, 20#
10 Pull-ups
5:02 Rx. This was kind of a "going through the motions" day. I wasn't really trying to set a blistering time or anything. I took my time walking between the wall balls and the pull-ups. I was just hoping that all this moving would loosen everything up and get rid of all the junk. It definitely did that.
7 Rounds:
10 Wall ball shots, 20#
10 Pull-ups
5:02 Rx. This was kind of a "going through the motions" day. I wasn't really trying to set a blistering time or anything. I took my time walking between the wall balls and the pull-ups. I was just hoping that all this moving would loosen everything up and get rid of all the junk. It definitely did that.
Sunday, November 7, 2010
Mt. Rainier's Strongest Man and Woman
Yesterday we did Epic shit!
Tom, Sean, Moe, Pat, and I all competed in Mt. Rainier's Strongest Man and Woman. This was an amazing event, and tons of people came out to show their support and donate money to Fragile X research.
Event 1:
1RM Deadlift (Appolon's Axle)
503#, 2nd place. After much debate over where to start on my 3 attempts, and where to go with my attempts, I decided to start with 443#. This felt pretty good and proceeded to hit 463#. This felt really good, and with a little encouragement, decided it was time to go for it. Hit 503# which is a 3# PR over my regular bar deadlift! Stoked!!!
Event 2:
2 Rounds:
200m Run
5 Stone loads to 50" (200# stone)
2 Rope climbs
6:11, 4th place. Honestly, this was the event I was a little nervous about. After failing a stone load during a practice run a couple weeks ago, I knew how much time it added to the overall time. Once I started going, I just tried to forget about that practice run and took a little extra time on the stone loads to make sure that every one made it on top of the platform.
Event 3:
3 Rounds:
7 Log press/push press/jerk (140#)
21 Double-unders
2:36, 4th place. I knew going into this event how this one would go which was nice. I was able to take a little less rest this time compared to the first time I did this WOD a couple weeks ago. This is a deceiving little couplet. The Log is a while different ball game. While the load seems pretty "light," it feels so much heavier than 140#.
Event 4:
Farmer's Carry/ Sandbag carry medley
:36.6. This was a tough little event. The farmer's carry handles for my weight class were 210# each. Yes, each hand, so 420# total weight! Those felt extremely heavy! When I picked them up, I just leaned forward a bit and the weight started carrying me forward, and I was just hoping that my feet could keep up! The sandbag weight was 200# for my weight class. It is totally awkward to pick up a 200# sandbag and run with it.
Overall, I think I finished in 4th place. This event was SO much fun! I'll definitely be back for next years, and I would encourage everyone to give it a try, even if you have to scale some of the loads. It was a total blast doing these "different" events and lifts. Some stone molds are definitely in my future, and quite possibly a log!
Tom, Sean, Moe, Pat, and I all competed in Mt. Rainier's Strongest Man and Woman. This was an amazing event, and tons of people came out to show their support and donate money to Fragile X research.
Event 1:
1RM Deadlift (Appolon's Axle)
503#, 2nd place. After much debate over where to start on my 3 attempts, and where to go with my attempts, I decided to start with 443#. This felt pretty good and proceeded to hit 463#. This felt really good, and with a little encouragement, decided it was time to go for it. Hit 503# which is a 3# PR over my regular bar deadlift! Stoked!!!
Event 2:
2 Rounds:
200m Run
5 Stone loads to 50" (200# stone)
2 Rope climbs
6:11, 4th place. Honestly, this was the event I was a little nervous about. After failing a stone load during a practice run a couple weeks ago, I knew how much time it added to the overall time. Once I started going, I just tried to forget about that practice run and took a little extra time on the stone loads to make sure that every one made it on top of the platform.
Event 3:
3 Rounds:
7 Log press/push press/jerk (140#)
21 Double-unders
2:36, 4th place. I knew going into this event how this one would go which was nice. I was able to take a little less rest this time compared to the first time I did this WOD a couple weeks ago. This is a deceiving little couplet. The Log is a while different ball game. While the load seems pretty "light," it feels so much heavier than 140#.
Event 4:
Farmer's Carry/ Sandbag carry medley
:36.6. This was a tough little event. The farmer's carry handles for my weight class were 210# each. Yes, each hand, so 420# total weight! Those felt extremely heavy! When I picked them up, I just leaned forward a bit and the weight started carrying me forward, and I was just hoping that my feet could keep up! The sandbag weight was 200# for my weight class. It is totally awkward to pick up a 200# sandbag and run with it.
Overall, I think I finished in 4th place. This event was SO much fun! I'll definitely be back for next years, and I would encourage everyone to give it a try, even if you have to scale some of the loads. It was a total blast doing these "different" events and lifts. Some stone molds are definitely in my future, and quite possibly a log!
Tuesday, November 2, 2010
Light week
So with Mt. Rainier's Strongest Man & Woman coming up on Saturday, I'm going to take it a little light this week. I'm putting the Wendler 5/3/1 on hold and will resume and restart this last cycle next Monday.
Front Squat 3x5
225/225/225#
10 Rounds:
1 Clean & Jerk
5 Pull-ups
10 Push-ups
15 Squats
13:18, 205#
I figured some squats wouldn't hurt me too much for the weekend, so I did a few front squats, since it's been a while since I've done any front squats. Then picked the mainsite WOD from a few days ago. This one was a tough combo! I figured 205# would be heavy, but still manageable in the later rounds under fatigue. I ended up power cleaning each rep, and then just as I thought, the jerks got pretty tough towards the end. This was a brutal little combo. The clean and jerks took out your squatting muscles, then the round of Cindy got your heart going, and the squats really made the cleans tough.
Front Squat 3x5
225/225/225#
10 Rounds:
1 Clean & Jerk
5 Pull-ups
10 Push-ups
15 Squats
13:18, 205#
I figured some squats wouldn't hurt me too much for the weekend, so I did a few front squats, since it's been a while since I've done any front squats. Then picked the mainsite WOD from a few days ago. This one was a tough combo! I figured 205# would be heavy, but still manageable in the later rounds under fatigue. I ended up power cleaning each rep, and then just as I thought, the jerks got pretty tough towards the end. This was a brutal little combo. The clean and jerks took out your squatting muscles, then the round of Cindy got your heart going, and the squats really made the cleans tough.
Subscribe to:
Posts (Atom)
