238.0
Rest Day
Saturday, May 28, 2011
5.27.11 - Isabel
236.6
Metcon:
"Isabel"
30 Power Snatches for time
3:38 at #95
Note: I kept the weight down on this to try and go faster. Also, this is kind of an off week for me. I wasn't feeling super-hot earlier in the week, i.e. lack of energy and when I did a few snatches at 105, I got a bit dizzy.
Metcon:
"Isabel"
30 Power Snatches for time
3:38 at #95
Note: I kept the weight down on this to try and go faster. Also, this is kind of an off week for me. I wasn't feeling super-hot earlier in the week, i.e. lack of energy and when I did a few snatches at 105, I got a bit dizzy.
Thursday, May 26, 2011
5.26.11 - Rest Day
236.2
Unintentional rest day. Stomach issue came up. Back squats were on the programming though, so it sucks that I missed them.
Unintentional rest day. Stomach issue came up. Back squats were on the programming though, so it sucks that I missed them.
Wednesday, May 25, 2011
5.25.11 - Rest Day
234.8
Rest Day
I was going to some strength/power stuff today, but there is a networking event tonight and considering how much I was dragging the last couple of days, I'm guessing I could use a rest day. I did a lot of strength stuff last week and then capped the week off with those hill sprints on Thursday, and I think I'm probably still recovering from that.
Rest Day
I was going to some strength/power stuff today, but there is a networking event tonight and considering how much I was dragging the last couple of days, I'm guessing I could use a rest day. I did a lot of strength stuff last week and then capped the week off with those hill sprints on Thursday, and I think I'm probably still recovering from that.
Tuesday, May 24, 2011
5.24.11 - Sumo Deadlifts + KB Swings, Split Squats, and Situps
235.4
Strength:
Sumo Deadlifts
5-5-3-1-1
#275 for the final 1 rep then I went back and did another 5 reps at #225
Metcon:
8 KB Swings
8 Weighted Split Squats
8 Straight Leg Situps
AMRAP 8 Minutes
Ducked out early and didn't do this WOD. Looks like a good one though, so I may try to get it in later this week.
Strength:
Sumo Deadlifts
5-5-3-1-1
#275 for the final 1 rep then I went back and did another 5 reps at #225
Metcon:
8 KB Swings
8 Weighted Split Squats
8 Straight Leg Situps
AMRAP 8 Minutes
Ducked out early and didn't do this WOD. Looks like a good one though, so I may try to get it in later this week.
5.23.11 - Pull-Ups, Wall Balls, Burpee Box Jumps
237.0
Metcon:
400m Run
then
21-15-19
Wall Balls
Pull-ups
Burpee Box Jumps
then
400m Run
27 - something
Metcon:
400m Run
then
21-15-19
Wall Balls
Pull-ups
Burpee Box Jumps
then
400m Run
27 - something
Saturday, May 21, 2011
5.19.11 - KB Lunges & Hill Sprints
236.4
Strength:
KB Lunges
5 each leg at #26
5 each leg at #35
3 each leg at #44
3 each leg at #44
3 each leg at #44
3 each leg at #44
3 each leg at #44
note: kettlebells carried low in each hand
Metcon:
5 hill sprints
23, 26, 26, 29, 30
Strength:
KB Lunges
5 each leg at #26
5 each leg at #35
3 each leg at #44
3 each leg at #44
3 each leg at #44
3 each leg at #44
3 each leg at #44
note: kettlebells carried low in each hand
Metcon:
5 hill sprints
23, 26, 26, 29, 30
5.18.11 - Deadlifts and Push Press
235.4
Strength:
Deadlifts
worked up to 1 rep at 305
Push Press
5 reps at 120
5 reps at 120
5 reps at 125
5 reps at 125
5 reps at 125
Strength:
Deadlifts
worked up to 1 rep at 305
Push Press
5 reps at 120
5 reps at 120
5 reps at 125
5 reps at 125
5 reps at 125
Tuesday, May 17, 2011
5.17.11 - KB Cleans, Pullups, Box Jumps
235.4
Metcon:
10 KB Cleans (#44 - 5 each arm)
10 Pullups
15 Box Jumps
X4
13 - something
Metcon:
10 KB Cleans (#44 - 5 each arm)
10 Pullups
15 Box Jumps
X4
13 - something
5.15.11 - Good Mornings and Front Squats
236.4
Strength:
Good Mornings
5 reps at 115
5 reps at 125
5 reps at 130
5 reps at 135
5 reps at 140
5 reps at 145
5 reps at 150
Front Squats
5 X 5 at 155
Strength:
Good Mornings
5 reps at 115
5 reps at 125
5 reps at 130
5 reps at 135
5 reps at 140
5 reps at 145
5 reps at 150
Front Squats
5 X 5 at 155
Saturday, May 14, 2011
5.12.11 - Thrusters + KB Swings & Air Squats
238.0
Strength:
Thrusters
5 reps at 105
3 reps at 115
3 reps at 115
3 reps at 115
3 reps at 115
3 reps at 120
1 rep at 125
Metcon:
10 KB Swings (#70)
15 Air Squats
X5
did not track time on this.
Strength:
Thrusters
5 reps at 105
3 reps at 115
3 reps at 115
3 reps at 115
3 reps at 115
3 reps at 120
1 rep at 125
Metcon:
10 KB Swings (#70)
15 Air Squats
X5
did not track time on this.
Wednesday, May 11, 2011
5.11.11 - Strict Press + Double Unders and Plank Kickout Push-ups
237.4
Strength:
Strict Press
60s X 3 (60% 1RM)
60 seconds rest between sets
At #85
Round 1: 16 reps
Round 2: 11 reps
Round 3: 7 reps
Metcon:
50 Double Unders
20 Plank Kickout Push-ups
X5 with 20 minute cap
20:00 - made it about 5 pushups into the 4th round
Strength:
Strict Press
60s X 3 (60% 1RM)
60 seconds rest between sets
At #85
Round 1: 16 reps
Round 2: 11 reps
Round 3: 7 reps
Metcon:
50 Double Unders
20 Plank Kickout Push-ups
X5 with 20 minute cap
20:00 - made it about 5 pushups into the 4th round
Monday, May 9, 2011
5.9.11 - Squat Cleans & 4 X 400m Runs
238.0
Strength:
Squat Clean
5-3-3-3+
Metcon:
4 X 400m run with 1 minute rest between
Strength:
Squat Clean
5-3-3-3+
Metcon:
4 X 400m run with 1 minute rest between
Sunday, May 8, 2011
Saturday, May 7, 2011
Thursday, May 5, 2011
5.5.11 - Power Snatches and Double Unders
238.4
Metcon:
29 Double Unders
15 Power Snatches (#95)
29 Double Unders
14 Power Snatches (#95)
29 Double Unders
8:28
Metcon:
29 Double Unders
15 Power Snatches (#95)
29 Double Unders
14 Power Snatches (#95)
29 Double Unders
8:28
Tuesday, May 3, 2011
5.3.11 - Fight Gone Bad Variation
237.2
Metcon:
5 rounds of the following:
1 minute of Barbell Rows (#135)
1 minute of Wall Balls (#20)
1 minute of 2KB Walking Lunges (#35)
1 minute rest
191
Note: Since I worked on Power Cleans yesterday, I did Barbell Rows instead. The hardest part was the lunges. The instability of the Kettlebells really did a number on my glutes. Wall Balls were the easiest. The focus on power movements the last two weeks seems to have really helped.
Metcon:
5 rounds of the following:
1 minute of Barbell Rows (#135)
1 minute of Wall Balls (#20)
1 minute of 2KB Walking Lunges (#35)
1 minute rest
191
Note: Since I worked on Power Cleans yesterday, I did Barbell Rows instead. The hardest part was the lunges. The instability of the Kettlebells really did a number on my glutes. Wall Balls were the easiest. The focus on power movements the last two weeks seems to have really helped.
5.2.11 - Back Squats & Power Cleans
237.4
Strength:
Back Squats
5 reps at #135
5 reps at #185
5 reps at #225
1 rep at #245
1 rep at #265
1 rep at #285
Right now, #265 seems to be the limit that I can back squat with good form. At #285, my legs can handle the weight, but my back is totally caving at the bottom. So, the plan probably should be to start doing volume sets down in the 245 - 265 range for a few weeks and really focus on building that strength in my back. The goal should be to do a solid set of 5 reps at 285 - 300, where I'm not caving at the bottom, in the next 6 weeks or so.
Power Cleans
5 X 5 at #145
I was surprised by how easily these came up. The bar was almost flying off the ground. Next week or later this week I'll move it up to #150.
Strength:
Back Squats
5 reps at #135
5 reps at #185
5 reps at #225
1 rep at #245
1 rep at #265
1 rep at #285
Right now, #265 seems to be the limit that I can back squat with good form. At #285, my legs can handle the weight, but my back is totally caving at the bottom. So, the plan probably should be to start doing volume sets down in the 245 - 265 range for a few weeks and really focus on building that strength in my back. The goal should be to do a solid set of 5 reps at 285 - 300, where I'm not caving at the bottom, in the next 6 weeks or so.
Power Cleans
5 X 5 at #145
I was surprised by how easily these came up. The bar was almost flying off the ground. Next week or later this week I'll move it up to #150.
Sunday, May 1, 2011
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