Litvis?
Anywhoo,
5 rounds of
5 db front squats, 100 meter row. Full rest between rounds.
5 @ 35/18.1
5 @ 35/18.1
5 @ 35/18.6
5 @ 45/18.5
5 @ 45/18.7
Decided the 35s were easy enough that I should move up. Next time, 45's across... or just go to barbell litvis at @100 or so.
Enjoying the waves of nausea now...
Sunday, October 30, 2011
Saturday weights....redux
Squats
3x3
130/150/170 This is starting to get at least the slightest bit more difficult
Deadlifts
3x3
130/150/170 Still easy. Am resisting the strong urge to bump up more than 5 lbs a week in increases. Think that I need to just keep it that way and get where I get.
11/5 175
11/12 180
11/19 185
11/26 190
12/3 195
12/10 200
12/17 205
12/24 210
12/31 215
1/7 220
1/14 225
1/21 230
1/28 235
Weighted Dips
3x7 at +15, +20, +25 (f) 4
That seemed a bit weak.
Then some assistance stuff:
3x8 back xtn +5lbs Easy. Bump up to 10 next week.
Barbell hip thrust.
It was pointed out to me last time I was at Brand X I was weaker in the hips than I was in the pull from the floor. I was having some trouble finding chains that weren't an arm and a leg, which is one way to train this, but then ran across this version of the same thing. The article on EliteEFTS said some guys can lift more than their raw squat. So I figured 135 would be doable...ha!
So:
3x8 @ 95lbs.
I couldn't lock out 135 yet so I just did the 95. That was crazy hard in the "wow, this really targets and wears out your backside" sort of way...
3x3
130/150/170 This is starting to get at least the slightest bit more difficult
Deadlifts
3x3
130/150/170 Still easy. Am resisting the strong urge to bump up more than 5 lbs a week in increases. Think that I need to just keep it that way and get where I get.
11/5 175
11/12 180
11/19 185
11/26 190
12/3 195
12/10 200
12/17 205
12/24 210
12/31 215
1/7 220
1/14 225
1/21 230
1/28 235
Weighted Dips
3x7 at +15, +20, +25 (f) 4
That seemed a bit weak.
Then some assistance stuff:
3x8 back xtn +5lbs Easy. Bump up to 10 next week.
Barbell hip thrust.
It was pointed out to me last time I was at Brand X I was weaker in the hips than I was in the pull from the floor. I was having some trouble finding chains that weren't an arm and a leg, which is one way to train this, but then ran across this version of the same thing. The article on EliteEFTS said some guys can lift more than their raw squat. So I figured 135 would be doable...ha!
So:
3x8 @ 95lbs.
I couldn't lock out 135 yet so I just did the 95. That was crazy hard in the "wow, this really targets and wears out your backside" sort of way...
Monday, October 24, 2011
Kettlebell and pullups
Just a git-r-done wod…
21-15-9
kb snatch, each arm 1 pood
pullups—maxed out then went to assisted
no time, took two songs on the Ipod though….
21-15-9
kb snatch, each arm 1 pood
pullups—maxed out then went to assisted
no time, took two songs on the Ipod though….
Saturday, October 22, 2011
Squats, deads, heavy dips...it must be Saturday....
[quote author="kempie" date="1319335731"]
To be fair mate it makes a huge deal if you are doing something or just sitting/ standing around. J.ust realised while talking to Jane today that if I popped off a couple of rounds of the CFWU every class I'd stay warm and get better at the basics. All that said, after over 2 hours of coaching I was seriously cold without any coffee ...
Cheers, kempie[/quote]
Aye Mate, that's true. But the Scots were sitting around about to melt... ;-)
Haha! Yeah, we felt fine-ish in shorts and all...
Anyway:
3x3 Squats and Deadlifts
135/145/165
Back isn't bothering me at all. May begin to work into more dynamic stuff a bit at a time, cleans etc.
3x7 Weighted dips:
7+10, 7+15, 7+20
3x8 back extensions
And just to play around 10x box squats @95lbs. Interesting.
TP
To be fair mate it makes a huge deal if you are doing something or just sitting/ standing around. J.ust realised while talking to Jane today that if I popped off a couple of rounds of the CFWU every class I'd stay warm and get better at the basics. All that said, after over 2 hours of coaching I was seriously cold without any coffee ...
Cheers, kempie[/quote]
Aye Mate, that's true. But the Scots were sitting around about to melt... ;-)
Haha! Yeah, we felt fine-ish in shorts and all...
Anyway:
3x3 Squats and Deadlifts
135/145/165
Back isn't bothering me at all. May begin to work into more dynamic stuff a bit at a time, cleans etc.
3x7 Weighted dips:
7+10, 7+15, 7+20
3x8 back extensions
And just to play around 10x box squats @95lbs. Interesting.
TP
Wednesday, October 19, 2011
Sunday, October 16, 2011
Endo wod..
Amrap 15
3 15' rope climbs (15 tire sled drags with 70ls)
10 kb swings 2 pood (1.5 pood)
20 pushups
4 rounds + 11 pushups
Quite the crappy little wod...
3 15' rope climbs (15 tire sled drags with 70ls)
10 kb swings 2 pood (1.5 pood)
20 pushups
4 rounds + 11 pushups
Quite the crappy little wod...
Saturday, October 15, 2011
Squats, deads, heavy dips...
3x3
squats: 120/140/160
Deads: 120/140/160
The rehab continues well. 145lb power clean just to see if I could. Went up fine.
Weighted Dips: 3x7 +5 +10 +15
Ring dips just to see how many I could do in a row: 7
squats: 120/140/160
Deads: 120/140/160
The rehab continues well. 145lb power clean just to see if I could. Went up fine.
Weighted Dips: 3x7 +5 +10 +15
Ring dips just to see how many I could do in a row: 7
Thursday, October 13, 2011
DB power cleans and burpees
Short and sweet, modified from Endurance Wod:
Original:
4 rft
185 power clean
10 burpees
4:30 rest between rounds
at hotel gym:
45-55lb dumbell power clean (I moved up in weight...)
10 burpees
3:00 rest (I got s*&# to do...can't be waiting around all day)
0:52
0:46 (????)
0:52
0:56
Always feels miserable when you're doing it, but then when you're done you're like "Less than 4:00 work?"
Original:
4 rft
185 power clean
10 burpees
4:30 rest between rounds
at hotel gym:
45-55lb dumbell power clean (I moved up in weight...)
10 burpees
3:00 rest (I got s*&# to do...can't be waiting around all day)
0:52
0:46 (????)
0:52
0:56
Always feels miserable when you're doing it, but then when you're done you're like "Less than 4:00 work?"
Wednesday, October 12, 2011
The Wednesday Wod!
4x1000 3:00 rest between rounds
Keep to within 3-5 seconds
4:02
4:03
4:09 (CRAP! Two seconds off!!!!)
3:39 (Time travel...)
Keep to within 3-5 seconds
4:02
4:03
4:09 (CRAP! Two seconds off!!!!)
3:39 (Time travel...)
Monday, October 10, 2011
Sunday, October 9, 2011
Saturday, October 8, 2011
Saturday weights
Squats, deadlifts
115/135/155
Squats went down then up, every time.
Deadlifts went up then down, every time.
115/135/155
Squats went down then up, every time.
Deadlifts went up then down, every time.
Sunday, October 2, 2011
Saturday, October 1, 2011
Again, weights day...
Squats and Deads 3x3
110/130/150
With my new elitefts belt....mmmm intraabdominal pressure....mmmmmmm
110/130/150
With my new elitefts belt....mmmm intraabdominal pressure....mmmmmmm
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