Press:
3x75
3x85
max @ 95 = 7
Squats
3x140
3x160
max @ 180 = 8
10 t-push ups
200 meter farmers carry with 2x25lb bumper plates . . . a pinch grip carry
Sunday, January 30, 2011
Saturday, January 29, 2011
Deads and Rowing
Deads
3x205
3x235
265x4
Tabata rowing 8 rounds 20/10, 739 meters total.
The deads went okay. Back felt really tight so didn't go to 5-6 like I might want to. I was doing this amount not too long ago, but it seems I stop working out, then I drop strength fast, then I try and pick it back up too fast. Me no likey.
I may try some higher rep lower weight sets to get form dialed in.
3x205
3x235
265x4
Tabata rowing 8 rounds 20/10, 739 meters total.
The deads went okay. Back felt really tight so didn't go to 5-6 like I might want to. I was doing this amount not too long ago, but it seems I stop working out, then I drop strength fast, then I try and pick it back up too fast. Me no likey.
I may try some higher rep lower weight sets to get form dialed in.
Thursday, January 27, 2011
Wow . . . JT
Dang.
I'm ooooot of shape . .
JT
21-15-9
HSPU
Ring Dips
Push Ups
17:25
Lordy lordy lordy . . . where to start . . .
I modified EVERYTHING
I have done this where I did every rep except for the HSPUs and gotten around 10-12.
HSPU: Modified to pikc hspu, then 35lb db press which soon devolved into push press . . .
Ring Dips: 15 ring dips (in first set) then got on the little band, and did band ring dips for the remainder of the wod.
Pushups: These were a frickin grind. Until half way through the second round when I was waiting like 30 seconds between pushup . . . so I elevated off a 12" box to keep going.
This is what you get when you lay off oh, things using your shoulders for a couple months . . .
I'm ooooot of shape . .
JT
21-15-9
HSPU
Ring Dips
Push Ups
17:25
Lordy lordy lordy . . . where to start . . .
I modified EVERYTHING
I have done this where I did every rep except for the HSPUs and gotten around 10-12.
HSPU: Modified to pikc hspu, then 35lb db press which soon devolved into push press . . .
Ring Dips: 15 ring dips (in first set) then got on the little band, and did band ring dips for the remainder of the wod.
Pushups: These were a frickin grind. Until half way through the second round when I was waiting like 30 seconds between pushup . . . so I elevated off a 12" box to keep going.
This is what you get when you lay off oh, things using your shoulders for a couple months . . .
Monday, January 24, 2011
Grace + Cindy = bad
From Brand X 8/12/10
9 x power clean and jerk 135
2 rounds cindy
6 C&J
2 rounds cindy
3 c&J
2 rounds cindy
18:43 . . . that was sad even for me . .
The original goes 155lbs and 12-9-6-3.
9 x power clean and jerk 135
2 rounds cindy
6 C&J
2 rounds cindy
3 c&J
2 rounds cindy
18:43 . . . that was sad even for me . .
The original goes 155lbs and 12-9-6-3.
Sunday, January 23, 2011
Shoulder press, Squats
Shoulder press:
5x70
5x80
90 x 9
Squats:
5x130
5x150
170 x 8
Then some hip mobility work
5x70
5x80
90 x 9
Squats:
5x130
5x150
170 x 8
Then some hip mobility work
Saturday, January 22, 2011
Thursday, January 20, 2011
Late workout
Late "git er done" wod
10->1
Push press @75lb
Box jump 24"
Untimed. Not much bar staring, but want to try this with 95 and a clock and see how it goes.
10->1
Push press @75lb
Box jump 24"
Untimed. Not much bar staring, but want to try this with 95 and a clock and see how it goes.
Wednesday, January 19, 2011
Tuesday, January 18, 2011
New year, gotta do sumpthin
Brand X Wod, scales in parens
45 double under (300
45 power snatch @ 95lbs (30 @ 75)
45 ring pushups (30 pushups)
9:30 ish . .
Stealing the wods: This one from 8.10.2010
45 double under (300
45 power snatch @ 95lbs (30 @ 75)
45 ring pushups (30 pushups)
9:30 ish . .
Stealing the wods: This one from 8.10.2010
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