STRICT PRESS/FRONT SQUAT- 3x3 FOR WEIGHT
042809- press: 85/88.5/90
squat: 155/170/135
I didn't get a PR on the front squats like I would have hoped since I've done 170 for 5, but I can live with it. I was actually surprised on any weight that I was able to get down as far as I did which was pretty high for my front squat. My leg has been killing me all day, several times the pain was bad enough that my leg just gave out. I don't like that for sure. The pain roved all over from foot to knee. All I can say is I have had pain in the places previously and that it's related to the previous break, but I have not a clue what triggered it to start.
I can say that I was ok with my press. I did 85 for the first set, I was pretty sure I could do that. I wasn't so sure I could I'd get 90 for 3 so I went halfway there for the second round and was surprised to find that it went smoothly. When I did the 90 for round 3 I was pleasantly surprised at how smoothly and easily all 3 went.
Maybe that's a good sign the i be able to get to the century mark for at least one in the near future:)
Tuesday, April 28, 2009
Monday, April 27, 2009
1 HANDED KB LADDER-
DO 1 WITH EACH HAND...THEN 2 WITH EACH HAND ETC TIL 10. DO THE 10s ONCE AND GO BACK DOWN TO 1. THIS IS FOR WEIGHT AND TIME.
042709- 7.11 16kg
I have to say that I was surprised and impressed that I got such a good time on this one as I have not used the 16kg before for this workout. I usually get a cramp in my right hip on the 7s...sometimes on the way up, sometimes on the way down. This didn't happen as bad as normal. Woo hoo!
I tried to do as Coach said and get all the way up through the 10s before taking a rest if needed. I was able to do this. I did stop after the 10s to breathe for a few seconds and get a quick drink, then re-did 10 for some reason so I skipped to 8, since 10s are only done once. I stopped again after the 8s, did 7 and 6 stopped for another couple seconds and then pushed through to the end. I hope I can repeat this next time.
We worked for only 1 round or 5 reps on handstand pushups. We were in the bands using the box. I did all 5, 4 of which were to the floor without the one extra band I was using to touch the floor the other day. I don't think I could've done 45 at the level yet, but they felt better than last time at the shoulder, and getting to and up from the floor. Having lost 8.5 pounds since last time might have helped a little though.
DO 1 WITH EACH HAND...THEN 2 WITH EACH HAND ETC TIL 10. DO THE 10s ONCE AND GO BACK DOWN TO 1. THIS IS FOR WEIGHT AND TIME.
042709- 7.11 16kg
I have to say that I was surprised and impressed that I got such a good time on this one as I have not used the 16kg before for this workout. I usually get a cramp in my right hip on the 7s...sometimes on the way up, sometimes on the way down. This didn't happen as bad as normal. Woo hoo!
I tried to do as Coach said and get all the way up through the 10s before taking a rest if needed. I was able to do this. I did stop after the 10s to breathe for a few seconds and get a quick drink, then re-did 10 for some reason so I skipped to 8, since 10s are only done once. I stopped again after the 8s, did 7 and 6 stopped for another couple seconds and then pushed through to the end. I hope I can repeat this next time.
We worked for only 1 round or 5 reps on handstand pushups. We were in the bands using the box. I did all 5, 4 of which were to the floor without the one extra band I was using to touch the floor the other day. I don't think I could've done 45 at the level yet, but they felt better than last time at the shoulder, and getting to and up from the floor. Having lost 8.5 pounds since last time might have helped a little though.
Tuesday, April 14, 2009
DA BEAR
THE BEAR
7 "REPS" OF THE BELOW LISTED BARBELL COMPLEX, ONCE THE 7 REPS IS STARTED THE WEIGHT CANNOT BE SET ON THE FLOOR TIL ALL 7 ARE COMPLETED. 5 ROUNDS FOR TOTAL WEIGHT.
CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
PUSH PRESS
041409- 440# total 95/85/90/85/85
This is 35# more than my last PR which was 2 times ago. I really wasn't feeling the bear today. Usually I may be apprehensive during the day before this workout, but once I get there and get going it's all good. That wasn't the case today. I struggled with the 95 and 90 sets, and a little with the 85s too. It's the overhead stuff that is slow coming back as the shoulder gets workouts put back in.
The 95 pound round felt better last time I did it. I don't remember it being quite this bad last time. When I finished my last set I couldn't even get my arms over my head. I struggled to even get them to shoulder height. I'm glad tomorrow is ANNIE.
7 "REPS" OF THE BELOW LISTED BARBELL COMPLEX, ONCE THE 7 REPS IS STARTED THE WEIGHT CANNOT BE SET ON THE FLOOR TIL ALL 7 ARE COMPLETED. 5 ROUNDS FOR TOTAL WEIGHT.
CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
PUSH PRESS
041409- 440# total 95/85/90/85/85
This is 35# more than my last PR which was 2 times ago. I really wasn't feeling the bear today. Usually I may be apprehensive during the day before this workout, but once I get there and get going it's all good. That wasn't the case today. I struggled with the 95 and 90 sets, and a little with the 85s too. It's the overhead stuff that is slow coming back as the shoulder gets workouts put back in.
The 95 pound round felt better last time I did it. I don't remember it being quite this bad last time. When I finished my last set I couldn't even get my arms over my head. I struggled to even get them to shoulder height. I'm glad tomorrow is ANNIE.
Monday, April 13, 2009
FILTHY STATIONS- 2 ROUNDS, 2 MINUTES REST BETWEEN ROUNDS
BOX JUMPS 20"
JUMPING PULLUPS
KETTLEBELL SWINGS 12kg
WALKING LUNGES
KNEES TO ELBOWS
PUSHPRESS 35#
BACK EXTENSIONS
WALL BALL 16#
BURPEES
DOUBLE UNDERS
FOR TOTAL REPS
041009- 282 (MODS- 16"/BL/JUMP-K2E
I'd love to be able to do this unscaled, the one the farthest out at this time I think will be the box jumps.
BENCH PRESS 5x3 WITH 2 SECOND PAUSE
041309- 95/105/115/110/110
I struggled a little with the 115. I think I could have done it again, but since we were not supposed to go to failure, I went down 5 pounds for the last 2 sets. I think I'll be able to go higher once I get back into the groove on bench press. It still gets hard quick since it had been so long I'd done it prior to the shoulder injury (including prior to pain before "time off").
BOX JUMPS 20"
JUMPING PULLUPS
KETTLEBELL SWINGS 12kg
WALKING LUNGES
KNEES TO ELBOWS
PUSHPRESS 35#
BACK EXTENSIONS
WALL BALL 16#
BURPEES
DOUBLE UNDERS
FOR TOTAL REPS
041009- 282 (MODS- 16"/BL/JUMP-K2E
I'd love to be able to do this unscaled, the one the farthest out at this time I think will be the box jumps.
BENCH PRESS 5x3 WITH 2 SECOND PAUSE
041309- 95/105/115/110/110
I struggled a little with the 115. I think I could have done it again, but since we were not supposed to go to failure, I went down 5 pounds for the last 2 sets. I think I'll be able to go higher once I get back into the groove on bench press. It still gets hard quick since it had been so long I'd done it prior to the shoulder injury (including prior to pain before "time off").
Thursday, April 9, 2009
FRAN
FRAN
21, 15, 9- THRUSTERS (65#) and PULLUPS FOR TIME
040909- 11.47 (Blue/jump)
I can't say I am a big fan of Fran. It's the thrusters really...I'm not a fan of thrusters. I suppose I can live with this time as last time I did this unscaled weight was December, before the shoulder injury. That time I used green bands- dead hang, 65# and had a time of 9.15. I realize I was jumping for this...but now I have a place to start with full weight and blue bands.
21, 15, 9- THRUSTERS (65#) and PULLUPS FOR TIME
040909- 11.47 (Blue/jump)
I can't say I am a big fan of Fran. It's the thrusters really...I'm not a fan of thrusters. I suppose I can live with this time as last time I did this unscaled weight was December, before the shoulder injury. That time I used green bands- dead hang, 65# and had a time of 9.15. I realize I was jumping for this...but now I have a place to start with full weight and blue bands.
Wednesday, April 8, 2009
I've been a little remiss in keeping up with my blog...I'll have to work on that, so far this week...
30, 20, 10- FOR TIME
KB SWINGS- 16kg
KB FLOOR PRESS- 16kg
KB GOBLET SQUATS- 16kg
FEET TO SKY
040609- 17.02 I did the first 30 floor presses with the 16kg because I was going to do this unscaled...but it took so long the first 30, and my shoulder started to hurt a bit so I gave in and dropped to 12kg for the remaining 30 floor presses. 12kg however was very easy, for as slow as 16kg went.
I did everything else as prescribed the rest of the way through. I actually really like this workout and once I can whip out the floor press with the 16s, the time on this will drop.
NEXT
7 DEADLIFTS 95#
7 SQUAT CLEANS 95#
7 PUSH PRESS (OR OVERHEAD ANYHOW) 95#
400m RUN
3 ROUNDS FOR TIME
040709- 21.57 I actually kind liked this one. If I drop a few pounds, get better at my running and better at the push press, I should be able to drop time. My deadlifts can get much faster. The cleans can get faster...it would be cooler if we could do them as power cleans if we are able, my time would go up then too. The hardest for me yesterday though was the overhead.
ON TO....
RENEGADE ROWS- 7x10 FOR WEIGHT
040809- 12kg (KB) full on/20# (DB) 6-10 on knees (and all rest on knees with DB)/20#/30#/30#/20#/20#
OK I may not like these, but I really didn't like them today. I felt them in an odd place which is the back of my shoulder. I was only doing shallow range of motion after discussing pushups with Melissa yesterday. I have only done about 8 negatives on the pushup front since I went out with the injury. I am going to start trying to add them in, but I think they'll come back slower than anything else. The 2 things that hurt the shoulder the most were/are bench press and push ups and the push ups definitely are the worst. Considering everything I think this went OK, even though I had to go to knee pushups...back to the starting block for full on pushups.
30, 20, 10- FOR TIME
KB SWINGS- 16kg
KB FLOOR PRESS- 16kg
KB GOBLET SQUATS- 16kg
FEET TO SKY
040609- 17.02 I did the first 30 floor presses with the 16kg because I was going to do this unscaled...but it took so long the first 30, and my shoulder started to hurt a bit so I gave in and dropped to 12kg for the remaining 30 floor presses. 12kg however was very easy, for as slow as 16kg went.
I did everything else as prescribed the rest of the way through. I actually really like this workout and once I can whip out the floor press with the 16s, the time on this will drop.
NEXT
7 DEADLIFTS 95#
7 SQUAT CLEANS 95#
7 PUSH PRESS (OR OVERHEAD ANYHOW) 95#
400m RUN
3 ROUNDS FOR TIME
040709- 21.57 I actually kind liked this one. If I drop a few pounds, get better at my running and better at the push press, I should be able to drop time. My deadlifts can get much faster. The cleans can get faster...it would be cooler if we could do them as power cleans if we are able, my time would go up then too. The hardest for me yesterday though was the overhead.
ON TO....
RENEGADE ROWS- 7x10 FOR WEIGHT
040809- 12kg (KB) full on/20# (DB) 6-10 on knees (and all rest on knees with DB)/20#/30#/30#/20#/20#
OK I may not like these, but I really didn't like them today. I felt them in an odd place which is the back of my shoulder. I was only doing shallow range of motion after discussing pushups with Melissa yesterday. I have only done about 8 negatives on the pushup front since I went out with the injury. I am going to start trying to add them in, but I think they'll come back slower than anything else. The 2 things that hurt the shoulder the most were/are bench press and push ups and the push ups definitely are the worst. Considering everything I think this went OK, even though I had to go to knee pushups...back to the starting block for full on pushups.
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