little sluggish this am. little warmer but snowing again.
warm-up
run 2 miles
started easy and built the pace up little at a time. after feeling so flat yesterday it was nice to just bring the pace up naturally.
16:35. just a leg opener.
clean progression
1- power clean
1- hang power clean
1- hang clean
1- clean
warmed up with 45 and then 95.
135
155
165
135 was solid
155 was a little heavy but got under it well.
165 was heavy but got it. heavy out of the hole but stood up with it.
the protocol was to use moderate weight. felt pretty solid.
met-con
20min amrap
1- clean 135#
5- dead hang pullups
10- chest to deck push ups
15- squats
15 rounds
felt solid for the first 10. then it started to catch up a little. worked hard to get 15. was pretty gassed by 13 or so.
rx'd weight on the clean was 115 but felt i had 135 in me and wanted to try to get a little more power out of it. glad i stepped up.
prowler play time!
was going to run a little but figured this would be more fun!
prowler pull and drag
2x45 + 2x25 on the yoke
5 rounds rest as needed between efforts
these were max effort pulls. pull the sled from behind on the way down and pull it backward back.
holy gasser. this was fun stuff. will be integrating more of this i think.
foam roll
plyo/mobility
back a little tweaked so worked that out a bit.
peace!
Showing posts with label cleans. Show all posts
Showing posts with label cleans. Show all posts
Tuesday, January 25, 2011
Wednesday, June 30, 2010
Wednesday
up and out this am.
right heel was fubar last night. really tightened up and was an issue. maybe from the barefoot sprints? didn't stretch it out after them so have a feeling it was building. could feel it tightening the other day as well. maybe from working on the trail in my sidi's? gotta stretch it out.
treadmill warm up
run 2 miles
8:30 pace. heel stretched out after a few minutes. felt good.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
shoulders a little sore still. right wrist was tight. worked it out and felt good. moved thru these pretty easy.
good stuff on the mainsite today. yippee!!
Cleans
warm up
10x45
6x95
focus on the drive off the bar and catching the bar.
WOD
Clean
3-3-3-3-3-3-3
135
145
155
160
165
170
170
felt really good on these today. all the way up to 165 was pretty good. had to focus on the bar speed a little. have a tendency to let the bar slow when it starts to get heavy.
the first round of 170 got a little ugly on the last one. decided not to move up and did another round and got much better form.
felt good standing up out of the hole with all these weights. sets of 3 are a mother though. they are a true power exercise. awesome. lot of fun as well.
so these weights were good. big improvement from the sets of five i did at 135. granted i had nothing that day as well but these were much better.
bodyweight single soon? yeah i think so. gotta work the form a little bit.
stretched and foam rolled. will keep an eye on the right heel today to see if it gets a little looser.
peace.
right heel was fubar last night. really tightened up and was an issue. maybe from the barefoot sprints? didn't stretch it out after them so have a feeling it was building. could feel it tightening the other day as well. maybe from working on the trail in my sidi's? gotta stretch it out.
treadmill warm up
run 2 miles
8:30 pace. heel stretched out after a few minutes. felt good.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
shoulders a little sore still. right wrist was tight. worked it out and felt good. moved thru these pretty easy.
good stuff on the mainsite today. yippee!!
Cleans
warm up
10x45
6x95
focus on the drive off the bar and catching the bar.
WOD
Clean
3-3-3-3-3-3-3
135
145
155
160
165
170
170
felt really good on these today. all the way up to 165 was pretty good. had to focus on the bar speed a little. have a tendency to let the bar slow when it starts to get heavy.
the first round of 170 got a little ugly on the last one. decided not to move up and did another round and got much better form.
felt good standing up out of the hole with all these weights. sets of 3 are a mother though. they are a true power exercise. awesome. lot of fun as well.
so these weights were good. big improvement from the sets of five i did at 135. granted i had nothing that day as well but these were much better.
bodyweight single soon? yeah i think so. gotta work the form a little bit.
stretched and foam rolled. will keep an eye on the right heel today to see if it gets a little looser.
peace.
Monday, June 14, 2010
Monday
blah.
i was tired when i got home yesterday and knew the body needed a little break.
up with the alarm and snoozed it once.
definitely dragging this am. but got up and got moving.
treadmill warm up
run 2 miles
started with the pace a little higher and kept creeping it up. wanted to see how i felt and adjust the distance from there. 2 went by fast so called it there to try and get something else done.
strength warm up
5 rounds
10 pullups
1o pushups
10 squats
had planned to do 3 but felt like keeping it going. alternated rounds of strict and kipping pullups. the kips help but also sap your energy. full body motion to get them going takes it out of ya. pushups and squats were no big deal. legs a little stiff from the run/ride weekend.
should have probably just done 10 rounds of this and called it but ah...
had looked at the mainsite this am and it had a row/bench workout that would be a pain to sub since we have no rower. i had skipped yesterday in favor of a mountain bike ride.
yesterday was Elizabeth, 135# cleans and dips in a 21/15/9 format.
had figured to give this a go as rx'd but i just wasn't feeling it. thats a bad way to go into a WOD.
so i went off the reservation a little.
Cleans
warm up
10x45
5-5-5-5-5
135
135
135
135
135
did 5x5 at 135 to see how the weight felt. it was hard. 21/15/9 would be rough. doable but rough. Elizabeth is a beast at the rx'd weight. i will come back to try this. maybe later in the week. we'll see. just didn't have it this am.
monday. going to be a long week. can feel it already. got a lot going on work and personal.
week ends with the cub scout campout so at least i can look forward to that!
peace
i was tired when i got home yesterday and knew the body needed a little break.
up with the alarm and snoozed it once.
definitely dragging this am. but got up and got moving.
treadmill warm up
run 2 miles
started with the pace a little higher and kept creeping it up. wanted to see how i felt and adjust the distance from there. 2 went by fast so called it there to try and get something else done.
strength warm up
5 rounds
10 pullups
1o pushups
10 squats
had planned to do 3 but felt like keeping it going. alternated rounds of strict and kipping pullups. the kips help but also sap your energy. full body motion to get them going takes it out of ya. pushups and squats were no big deal. legs a little stiff from the run/ride weekend.
should have probably just done 10 rounds of this and called it but ah...
had looked at the mainsite this am and it had a row/bench workout that would be a pain to sub since we have no rower. i had skipped yesterday in favor of a mountain bike ride.
yesterday was Elizabeth, 135# cleans and dips in a 21/15/9 format.
had figured to give this a go as rx'd but i just wasn't feeling it. thats a bad way to go into a WOD.
so i went off the reservation a little.
Cleans
warm up
10x45
5-5-5-5-5
135
135
135
135
135
did 5x5 at 135 to see how the weight felt. it was hard. 21/15/9 would be rough. doable but rough. Elizabeth is a beast at the rx'd weight. i will come back to try this. maybe later in the week. we'll see. just didn't have it this am.
monday. going to be a long week. can feel it already. got a lot going on work and personal.
week ends with the cub scout campout so at least i can look forward to that!
peace
Friday, May 7, 2010
Friday
snoozed a few times this am and was having some strange dreams. really could have rolled over.
but i didn't!
sometimes that's the difference right there. put your feet on the floor and get out into the cold morning air. just stop making excuses and make it happen.
mainsite rest day. Figured i would make up yesterday's wod. wanted to try to change it up a bit. throw a strength angle at it.
treadmill
jog 1/4 mile 10% grade
run 1/2 mile at 7:30 pace 2% grade
jog 1/4 mile at 8:50 pace 2% grade
just something to mix it up a little. wanted to save a little time so kept it at 1 mile
strength warm up
3 round
10 pull-up
10 push ups
10 squats
same as yesterday. full rom pull ups. focus less on speed and more on form
push ups/squats same old
squat cleans
work up to 5 sets of 3
10-45
8-95
6-135
3-3-3-3-3
155
165
175(1)
155
155
warm up sets went well. 135 felt good. jumped to 155 and it felt good. 165 got 2 good ones and missed the 3rd. put the bar down and walked away. was going to call it a failed set but walked over and got a 3rd good one! said screw it and went up to 175. pulled 175 good for 1 rep! it was hard and heavy. didnt have 3 of those in me this am. but felt good about getting that. goal is bodyweight and i'm almost there!
went back to 155 and got 2 sets of 3 good reps. it was getting heavy.
wod part 2
variation on yesterdays workout.
3 rounds for time
10 95# squat cleans
20 anchored sit ups
got 3 rounds in 5 minutes. had i done the 7 mins from yesterday i probably would have gotten 1 full and maybe part of the cleans on the next round.
gassed after the 3 rounds but felt good
all clean and sit-ups unbroken!
happy with todays workout. it was just what i needed. glad i put my feet on the ground and got it done! sometimes thats all that it takes. get out and do something. anything!
tgif!
but i didn't!
sometimes that's the difference right there. put your feet on the floor and get out into the cold morning air. just stop making excuses and make it happen.
mainsite rest day. Figured i would make up yesterday's wod. wanted to try to change it up a bit. throw a strength angle at it.
treadmill
jog 1/4 mile 10% grade
run 1/2 mile at 7:30 pace 2% grade
jog 1/4 mile at 8:50 pace 2% grade
just something to mix it up a little. wanted to save a little time so kept it at 1 mile
strength warm up
3 round
10 pull-up
10 push ups
10 squats
same as yesterday. full rom pull ups. focus less on speed and more on form
push ups/squats same old
squat cleans
work up to 5 sets of 3
10-45
8-95
6-135
3-3-3-3-3
155
165
175(1)
155
155
warm up sets went well. 135 felt good. jumped to 155 and it felt good. 165 got 2 good ones and missed the 3rd. put the bar down and walked away. was going to call it a failed set but walked over and got a 3rd good one! said screw it and went up to 175. pulled 175 good for 1 rep! it was hard and heavy. didnt have 3 of those in me this am. but felt good about getting that. goal is bodyweight and i'm almost there!
went back to 155 and got 2 sets of 3 good reps. it was getting heavy.
wod part 2
variation on yesterdays workout.
3 rounds for time
10 95# squat cleans
20 anchored sit ups
got 3 rounds in 5 minutes. had i done the 7 mins from yesterday i probably would have gotten 1 full and maybe part of the cleans on the next round.
gassed after the 3 rounds but felt good
all clean and sit-ups unbroken!
happy with todays workout. it was just what i needed. glad i put my feet on the ground and got it done! sometimes thats all that it takes. get out and do something. anything!
tgif!
Subscribe to:
Posts (Atom)
