back into the swing. up early and out the door.
warm up
run 1 mile
7:45
solid. 8:00 pace till the last 400m or so. cranked it up a bit to see how it felt.
baseline
rom drills
-legs a little stiff from the Murph yesterday. needed to loosed them up a bit
6-deadlift
6-hang power clean
6-front squats
95-115-135-155
95- was solid. worked on keeping the form correct
115- felt pretty solid as well
135- started to get a heavy on the power cleans.
155- the power cleans and the front squats hurt pretty bad. need to work on the hand position.
got them done but it was rough
work capacity
6 rounds
1 minute max reps
95# deadlift
95# hang power clean
95# front squat
1 min rest between rounds
holy smoker. doesn't look too bad on paper but oh boy. i knew the hang cleans would be the worst and that my grip would start to go but the front squats caught up to me fast.
didn't record reps but tried to get 30 deads, 15-20 hang cleans and 15 to 20 front squats. the last couple rounds those numbers were a stretch and i was happy to get half to 2/3 of that.
felt good to get thru all the rounds.
solid.
Durability
run 2 miles
15:45
8:00 pace for most of the run. legs really feeling it. kicked it up at the end to see what i had left. not much!
plyo
foam roll
-spent sometime working out the kinks of which there were a lot! legs are smoked. rolled thru some serious damage. ouch. just brutal.
going to be a hard week! excellent!
peace.
Showing posts with label barbell complex. Show all posts
Showing posts with label barbell complex. Show all posts
Tuesday, May 31, 2011
Tuesday, May 17, 2011
Tuesday 5-17-11
Tuesday! another rainy am but i was up before the alarm...
warm-up
run 1 mile
8:00 pace. just a leg opener.
baseline
barbell complex, ie bear complex
45- warm up
75
85
95
105
all rounds with burpee chaser
-felt pretty solid here. last round was a little heavy on reps 5/6 but thats to be expected.
Work Capacity
run 400m
20- 225# deadlift
run 800m
40- 20# wall ball
run 1 mile
40- 20# wall ball
run 800m
20- 225# deadlift
run 400m
warmed up a little on the deadlifts with a set at 135 and then at 225. found a 20# real med ball in the back of the gym! yeah! took a minute to collect myself and off i went!
30:00 +/- on the wall clock!
-solid. runs were sub 8:00 pace as i knew this was more of an endurance wod.
-first set of deads was 5/5/5/5
-wall balls were 28/12 only cause i dropped the ball off a crappy throw. oops.
-2nd set of wall balls were 20/10/10
-last set of deads were 8/6/6 solid!
-runs were good. felt pretty good all the way through and moved at a good pace.
plyo
foam roll
-spent some extra time working out the kinks.
solid work for a rainy tuesday!!
peace
warm-up
run 1 mile
8:00 pace. just a leg opener.
baseline
barbell complex, ie bear complex
45- warm up
75
85
95
105
all rounds with burpee chaser
-felt pretty solid here. last round was a little heavy on reps 5/6 but thats to be expected.
Work Capacity
run 400m
20- 225# deadlift
run 800m
40- 20# wall ball
run 1 mile
40- 20# wall ball
run 800m
20- 225# deadlift
run 400m
warmed up a little on the deadlifts with a set at 135 and then at 225. found a 20# real med ball in the back of the gym! yeah! took a minute to collect myself and off i went!
30:00 +/- on the wall clock!
-solid. runs were sub 8:00 pace as i knew this was more of an endurance wod.
-first set of deads was 5/5/5/5
-wall balls were 28/12 only cause i dropped the ball off a crappy throw. oops.
-2nd set of wall balls were 20/10/10
-last set of deads were 8/6/6 solid!
-runs were good. felt pretty good all the way through and moved at a good pace.
plyo
foam roll
-spent some extra time working out the kinks.
solid work for a rainy tuesday!!
peace
Tuesday, May 3, 2011
Tuesday 5-3-11
up and out.
warm up
run 800m
baseline
rom drills
barbell progression
back squat
front squat
clean and jerk
rom drills were shoulder, hip, mobility etc..
barbell progression
45-95-135
5 reps of each exercise
moved thru at a steady pace. felt solid. good warm up.
work capacity
run 800m
30- jumping lunges
30- push ups
30- sit ups
run 800m
25- chest to bar pull-ups
200m overhead walking lunge
25- burpees
run 800m
20- 135# back squat
20- 135# front squat
20- 135# clean and jerk
42:00 on the wall clock. +/-
holy smoker.
the first round was dare i say easy. flew thru it. even the jumping lunges weren't an issue. all sets unbroken.
second run was solid. 7:15 pace.
this triplet was a little more challenging. the chest to bar pullups were solid. 200m overhead walking lunges were tough. used a foam bar, 20# maybe . walked the length of the gym to the sprint track, up and back on the track and then back to the other side of gym. burpees sucked but did 10-10-5
last run a little slower. starting to get gassed here.
backsquats were solid. 10-5-5. never put the bar down.
front squats were 8-7-5. had to rack and unrack between rounds.
clean and jerks were brutal. totally gassed. did power clean and push jerk.
wanted to do sets of 5 but ended up doing 5-4-2-2-2-4-1. ate up a lot of time here.
42:00
wanted to get sub 40 when i was working the clean and jerks but was way gassed. had to regroup after each set.
definitely gave it a good run.
solid.
foam roll
stretch
plyo/mobility
spent some time working on mobility and cooling down. fully gassed after this wod.
peace!!
looking forward to a heavy day tomorrow!!
warm up
run 800m
baseline
rom drills
barbell progression
back squat
front squat
clean and jerk
rom drills were shoulder, hip, mobility etc..
barbell progression
45-95-135
5 reps of each exercise
moved thru at a steady pace. felt solid. good warm up.
work capacity
run 800m
30- jumping lunges
30- push ups
30- sit ups
run 800m
25- chest to bar pull-ups
200m overhead walking lunge
25- burpees
run 800m
20- 135# back squat
20- 135# front squat
20- 135# clean and jerk
42:00 on the wall clock. +/-
holy smoker.
the first round was dare i say easy. flew thru it. even the jumping lunges weren't an issue. all sets unbroken.
second run was solid. 7:15 pace.
this triplet was a little more challenging. the chest to bar pullups were solid. 200m overhead walking lunges were tough. used a foam bar, 20# maybe . walked the length of the gym to the sprint track, up and back on the track and then back to the other side of gym. burpees sucked but did 10-10-5
last run a little slower. starting to get gassed here.
backsquats were solid. 10-5-5. never put the bar down.
front squats were 8-7-5. had to rack and unrack between rounds.
clean and jerks were brutal. totally gassed. did power clean and push jerk.
wanted to do sets of 5 but ended up doing 5-4-2-2-2-4-1. ate up a lot of time here.
42:00
wanted to get sub 40 when i was working the clean and jerks but was way gassed. had to regroup after each set.
definitely gave it a good run.
solid.
foam roll
stretch
plyo/mobility
spent some time working on mobility and cooling down. fully gassed after this wod.
peace!!
looking forward to a heavy day tomorrow!!
Wednesday, November 3, 2010
Wednesday 11-3
hump day.
chilly chilly again. up and out into the cold air. brr.
treadmill.
run 5k
stepped on and felt ok. 7:30 pace.
got about 1.5 in and figured i would push the pace a little and kick it to 5k
22:40
7:15 pace. good stuff. felt good after.
barbell complex warm up
5x45
5x95
used these to get loose after the run and prep for the met-con
met-con
5-4-3-2-1
3 x pull-ups
3 x push ups
115# barbell complex
untimed.
the actual wod called for muscle ups but i subbed the 3 to 1 pull ups and push ups
all pull ups and push ups were unbroken.
barbell complex was good but 115 seemed heavy then i thought it would be and definitely a gasser.
stretch
little yoga action to open up the back and hips.
rolled out the hips and shoulders on a softball. trying to get a little release going. shoulders need it. felt it pressing the bar on the complex.
wednesday. hurray. looking at another busy day.
peace!
chilly chilly again. up and out into the cold air. brr.
treadmill.
run 5k
stepped on and felt ok. 7:30 pace.
got about 1.5 in and figured i would push the pace a little and kick it to 5k
22:40
7:15 pace. good stuff. felt good after.
barbell complex warm up
5x45
5x95
used these to get loose after the run and prep for the met-con
met-con
5-4-3-2-1
3 x pull-ups
3 x push ups
115# barbell complex
untimed.
the actual wod called for muscle ups but i subbed the 3 to 1 pull ups and push ups
all pull ups and push ups were unbroken.
barbell complex was good but 115 seemed heavy then i thought it would be and definitely a gasser.
stretch
little yoga action to open up the back and hips.
rolled out the hips and shoulders on a softball. trying to get a little release going. shoulders need it. felt it pressing the bar on the complex.
wednesday. hurray. looking at another busy day.
peace!
Friday, March 12, 2010
Freestyle friday
mainsite rest day.
thought about making up yesterdays wod but wasn't really into it. trolled around to see what other sites had going on and decided to freestyle it.
figured i would get a run in and then go a strength warm up and maybe a barbell complex
treadmill
run 5k
so a little run turned into a 5k. felt good once i got going and the foot seemed to loosen up. there was minor discomfort but it wasnt bad. we'll see how it holds up for the rest of the day. hopefully we should be good. 27:00 even for the 5k which for not really being focused was pretty good. i used the first 1/4 to get warmed up as well so that was a walk/jog. interested to see what i can do for a actual all out 5k effort. 25? maybe. we'll see.
strength
skipped the strength warm-up circuit in favor of incorporating it into my barbell complex sets.
barbell complex
power clean
front squat
push press
back squat
behind head press
7 rounds 5 reps per round
55
65
75
85
95
105
115
used the 55 and 65 rounds as basic warm ups. these were light but i wanted to stretch out a little and get into the movements. things get interesting at 95. the 105 round was heavy but good and unbroken. moved into the 115 fairly confident. i have done heavier rounds. got 4 good reps and then failed on the 5th. couldnt get the push press and had to put the bar down. done.
good workout. glad that the foot is feeling better. barbell complex was hard but not nearly as hard as it had been in the past. need to start heavier.
good start to a friday!
weather looks like shit for the weekend but we will see. have to work all day tomorrow so will most likely get in in the pm.
peace
thought about making up yesterdays wod but wasn't really into it. trolled around to see what other sites had going on and decided to freestyle it.
figured i would get a run in and then go a strength warm up and maybe a barbell complex
treadmill
run 5k
so a little run turned into a 5k. felt good once i got going and the foot seemed to loosen up. there was minor discomfort but it wasnt bad. we'll see how it holds up for the rest of the day. hopefully we should be good. 27:00 even for the 5k which for not really being focused was pretty good. i used the first 1/4 to get warmed up as well so that was a walk/jog. interested to see what i can do for a actual all out 5k effort. 25? maybe. we'll see.
strength
skipped the strength warm-up circuit in favor of incorporating it into my barbell complex sets.
barbell complex
power clean
front squat
push press
back squat
behind head press
7 rounds 5 reps per round
55
65
75
85
95
105
115
used the 55 and 65 rounds as basic warm ups. these were light but i wanted to stretch out a little and get into the movements. things get interesting at 95. the 105 round was heavy but good and unbroken. moved into the 115 fairly confident. i have done heavier rounds. got 4 good reps and then failed on the 5th. couldnt get the push press and had to put the bar down. done.
good workout. glad that the foot is feeling better. barbell complex was hard but not nearly as hard as it had been in the past. need to start heavier.
good start to a friday!
weather looks like shit for the weekend but we will see. have to work all day tomorrow so will most likely get in in the pm.
peace
Subscribe to:
Posts (Atom)
