back in action...
not going to lie, thought about rolling over. good sleeping weather, maybe thats it...
warm up
run 1 mile
8:00 pace. standard.
baseline
50- wall ball
50- push ups
50- wall ball sit ups
50- double unders
-made this up on the way in. wanted something a little fresh to kick start the am. this was perfect. solid fast paced effort thru this and rocked the double unders. sweet
Work Capacity
10 rounds for time.
5- curtis p's 95#
20- double unders
-wow. 10 rounds was a lot. at 3 rounds i said get to 5. at 5 i said get to 7. at 7 i said might as well finish it out....
31:00
this was solid and i will be feeling the Curtis P's tomorrow i imagine.
in review i did the CP's a little different. clean, push press to back rack, lunge each leg, push press. so ended up with some extra presses and did the lunges with the bar on back instead of front rack. oh well. did it by memory.
excellent rep scheme. felt solid on the double unders as well. wasn't super quick on the CP's but good form all the way thru.
Strength
Overhead Squat
10-95
8-115
6-135
4-155
3-165
-stopped at 165. was a little shaky and wanted to get into the Stamina work. felt good all the way up and 165 is solid effort. fresh i think i can get 185 for 1 maybe more. will work on this.
Stamina
3 rounds
3- overhead squats @ 135
20- 4 count mountain climbers
1- jungle jangle
-the overhead squats were a little more than 80% of the 165 and felt pretty good. shoulders definitely feeling it on the last round
mountain climbers were gassers.
jingle jangle is a 10/20/10 meter sprint drill.
-pretty solid and a good finnisher.
Plyo
Roll
-few minutes spent rolling and getting loose.
peace! solid Wednesday.
probably looking for a road ride in the am tomorrow.
Showing posts with label overhead squat. Show all posts
Showing posts with label overhead squat. Show all posts
Wednesday, June 15, 2011
Wednesday, May 18, 2011
Wednesday 5-18-11
up and out into another gloomy am. yuck.
warm up
run 2 miles
7:50 pace.
solid. needed to get the blood flowing this am. motivation levels were low..
baseline
3 rounds
20- swings
10- RH snatches
10- LH snatches
20- goblet squats
-subbed this for the rx'd sandbag drills as i do not have a sandbag. bummer.
-moved thru these pretty quick and it helped to shake out the cobwebs.
Strength
Overhead Squat
10-45
10-95
8-115
6-135
3-155
1-165
1-175(fail)
-goal was to work to a 1 rep max. felt pretty solid all the way up.
6 at 135 were good.
3 at 155 was big. felt real strong on that.
165 went up easy.
175 failed to be able to lock it out over head.
definitely had more in the tank squat wise but getting it over head is the issue. have to get comfortable split jerking it. will have to work on that.
overall good stuff
Stamina
5 rounds
3- overhead squats at 135
100m farmer carry w/45# plates
10- burpees pullups
100m farmer carry w/45# plates
-this was good stuff. i think the 85% reps after the strength work have been helping a lot. wanted to get this in.
didn't have time for the work capacity today but wanted to make sure i got this done.
squats were solid. 4th and 5th round were tough
farmer carries were cool. got some interesting looks carrying plates around
the burpees pullups were solid.
plyo
foam roll
-keep working the mobility. this has also been helping a lot.
thats it.
hopefully the monsoon stops so we can get outside for a ride or something!!
peace!
warm up
run 2 miles
7:50 pace.
solid. needed to get the blood flowing this am. motivation levels were low..
baseline
3 rounds
20- swings
10- RH snatches
10- LH snatches
20- goblet squats
-subbed this for the rx'd sandbag drills as i do not have a sandbag. bummer.
-moved thru these pretty quick and it helped to shake out the cobwebs.
Strength
Overhead Squat
10-45
10-95
8-115
6-135
3-155
1-165
1-175(fail)
-goal was to work to a 1 rep max. felt pretty solid all the way up.
6 at 135 were good.
3 at 155 was big. felt real strong on that.
165 went up easy.
175 failed to be able to lock it out over head.
definitely had more in the tank squat wise but getting it over head is the issue. have to get comfortable split jerking it. will have to work on that.
overall good stuff
Stamina
5 rounds
3- overhead squats at 135
100m farmer carry w/45# plates
10- burpees pullups
100m farmer carry w/45# plates
-this was good stuff. i think the 85% reps after the strength work have been helping a lot. wanted to get this in.
didn't have time for the work capacity today but wanted to make sure i got this done.
squats were solid. 4th and 5th round were tough
farmer carries were cool. got some interesting looks carrying plates around
the burpees pullups were solid.
plyo
foam roll
-keep working the mobility. this has also been helping a lot.
thats it.
hopefully the monsoon stops so we can get outside for a ride or something!!
peace!
Monday, April 25, 2011
Monday 4-25-11
back in the ring!
up and out early this am. felt good to get up and go.
run 2 miles
8:00 pace. solid. not pushing just cruising.
baseline
2 minute max reps
push ups 102?
sit ups 80
-kind of muffed the count on the push ups. it was over 100 but not sure how many...
-80 on the situps.
Strength
Overhead Squat
10x45
10x95
8x115
6x125
4x135
1-1-1
145
155
165-f
felt solid all the way thru these. 145 went up easy. 155 was solid. 165 i just couldn't press it or squat snatch it and lock it out. got a little mentally psyched out by it. fail. bummer. had it in me easy i think. felt pretty solid on these movements today.
Stamina
5 rounds
3- overhead squats @ 135
25m burpee broad jump
worked thru this pretty quick and consistent. the 3rd and 4th round overhead squats were the toughest. just gutted them out.
burpee broad jumps were not nearly as bad as i had anticipated. these were very cool and something to keep in the back of the routine.
felt pretty solid thru this but it definitely took its toll.
work capacity
on the minute.....
7 burpees
max rep thruster @ 95
start each minute with 7 burpees and then max reps in the remaining time thrusters.
my garmin battery died. argh. tried to use the wall clock but it was torture and i was pretty shot..
ended up doing the following rounds
7-10
7-5
7-5
7-5
total 25 thrusters... sad. this was really difficult. the 7 burpees took way more time than i thought and i was gassed after the second round. yikes...
plyo
foam roll
all in all a good morning back. glad to be back in action.
peace!
up and out early this am. felt good to get up and go.
run 2 miles
8:00 pace. solid. not pushing just cruising.
baseline
2 minute max reps
push ups 102?
sit ups 80
-kind of muffed the count on the push ups. it was over 100 but not sure how many...
-80 on the situps.
Strength
Overhead Squat
10x45
10x95
8x115
6x125
4x135
1-1-1
145
155
165-f
felt solid all the way thru these. 145 went up easy. 155 was solid. 165 i just couldn't press it or squat snatch it and lock it out. got a little mentally psyched out by it. fail. bummer. had it in me easy i think. felt pretty solid on these movements today.
Stamina
5 rounds
3- overhead squats @ 135
25m burpee broad jump
worked thru this pretty quick and consistent. the 3rd and 4th round overhead squats were the toughest. just gutted them out.
burpee broad jumps were not nearly as bad as i had anticipated. these were very cool and something to keep in the back of the routine.
felt pretty solid thru this but it definitely took its toll.
work capacity
on the minute.....
7 burpees
max rep thruster @ 95
start each minute with 7 burpees and then max reps in the remaining time thrusters.
my garmin battery died. argh. tried to use the wall clock but it was torture and i was pretty shot..
ended up doing the following rounds
7-10
7-5
7-5
7-5
total 25 thrusters... sad. this was really difficult. the 7 burpees took way more time than i thought and i was gassed after the second round. yikes...
plyo
foam roll
all in all a good morning back. glad to be back in action.
peace!
Wednesday, March 2, 2011
Wednesday 3-2-11
up and out feeling pretty solid.
looking forward to a good day.
warm up
run 800m
just a little faster paced shorter run for today.
baseline
30-20-10
squats, double unders
pretty solid here. ok on the double unders. squats were a good opener for the legs.
work capacity
"Daniel"
50- pull ups
run 400 m
21- 95# thrusters
run 800m
21- 95# thrusters
run 400m
50 pull-ups
-didn't get a good look at the clock to start. moved thru pretty quick.
pull-ups were 20-15-10-5 on the first set
runs were 7:00 pace for the 400's and a little slower on the 800
thrusters were 15-6 on both sets.
lost a little time moving from the bar to the treadmill to the bar etc...
all in all a good go round
had a partner again today. totally novice and in a little over his head but scaled it wa down and he soldiered thru. cool. he suffered but finished.
Strength
overhead squats
10x45
10x95
8x115
6x135
155-fail
5x135
goal was to work to 1 rep max.
135 felt solid.
155 i lost it forward on the 1st rep. mostly a set-up issue. don't think i had the bar locked out in the right position over head.
went back to 135 for a final set after that. little crowded in the back where i was working and didn't want to drop another set from overhead.
need to work these more.
need to focus on snatches and overhead squats. build the skill and the weight will come with it.
plyo
yoga
foam roll
kettlebell class took over the back of the gym so i got the roller out and went thru some plyo yoga moves.
hip mobility drills, yoga moves, frog stands, planks, hollow rocks
foam rolled. it bands better today. less ropey.
peace!
looking forward to a good day.
warm up
run 800m
just a little faster paced shorter run for today.
baseline
30-20-10
squats, double unders
pretty solid here. ok on the double unders. squats were a good opener for the legs.
work capacity
"Daniel"
50- pull ups
run 400 m
21- 95# thrusters
run 800m
21- 95# thrusters
run 400m
50 pull-ups
-didn't get a good look at the clock to start. moved thru pretty quick.
pull-ups were 20-15-10-5 on the first set
runs were 7:00 pace for the 400's and a little slower on the 800
thrusters were 15-6 on both sets.
lost a little time moving from the bar to the treadmill to the bar etc...
all in all a good go round
had a partner again today. totally novice and in a little over his head but scaled it wa down and he soldiered thru. cool. he suffered but finished.
Strength
overhead squats
10x45
10x95
8x115
6x135
155-fail
5x135
goal was to work to 1 rep max.
135 felt solid.
155 i lost it forward on the 1st rep. mostly a set-up issue. don't think i had the bar locked out in the right position over head.
went back to 135 for a final set after that. little crowded in the back where i was working and didn't want to drop another set from overhead.
need to work these more.
need to focus on snatches and overhead squats. build the skill and the weight will come with it.
plyo
yoga
foam roll
kettlebell class took over the back of the gym so i got the roller out and went thru some plyo yoga moves.
hip mobility drills, yoga moves, frog stands, planks, hollow rocks
foam rolled. it bands better today. less ropey.
peace!
Tuesday, September 21, 2010
Monday 9-20 pm
CFI
hit up crossfit ignite for the 5pm class. was running a little late so had to kind of jump right in as i missed the warm up. no big deal.
overhead squats
sets of 3
95
115
135
135
155
worked up to 155. felt solid. probably had a little more in the tank for those.
met-con
5 rounds
run 200m
10 hang power snatch
10 burpess
used 115 for the hang power snatches.
i was in trouble from the first round. the snatches were bad. little too heavy. bad timing on my part. taking way too long.
i got smoked.
20:50 i think. missed a few in the last round and it took forever. argh.
sometimes your the Louisville slugger, last night i was the ball.
ouch.
good learning experience. need to work on the snatches. really need work from the hang position. have no drive or speed from there.
yuck
hit up crossfit ignite for the 5pm class. was running a little late so had to kind of jump right in as i missed the warm up. no big deal.
overhead squats
sets of 3
95
115
135
135
155
worked up to 155. felt solid. probably had a little more in the tank for those.
met-con
5 rounds
run 200m
10 hang power snatch
10 burpess
used 115 for the hang power snatches.
i was in trouble from the first round. the snatches were bad. little too heavy. bad timing on my part. taking way too long.
i got smoked.
20:50 i think. missed a few in the last round and it took forever. argh.
sometimes your the Louisville slugger, last night i was the ball.
ouch.
good learning experience. need to work on the snatches. really need work from the hang position. have no drive or speed from there.
yuck
Tuesday, June 22, 2010
Tuesday
back in the swing this am. up a little before the alarm. rolled over ans let it go off and then got up and going.
gotta travel later today so wanted to get in a get a good workout in.
am a few days behind on the mainsite and wanted to catch up on some of the heavy stuff.
treadmill warm up
run 2 miles
new endurance pace. faster and felt good. had originally figured on a mile or so just as an opener but the legs felt good so let it go to 2.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
all good here. moved thru quickly. little sluggish but ok.
WOD
Overhead Squats
10x45
8x95
4x135
1-1-1-1-1-1-1
155
165
170 fail
170 fail
after the 2 failed 170's i decided to scarp the singles and do some heavy triples. i couldn't get 170 up out of the push press/snatch balance. this is a shame cause i have it in the legs. need to work on that.
3x155
3x160
5x135
5x135
5x135
gotta get the push press/snatch balance thing down so i can go heavier. also be nice to get the bumper plates so i can let the weight down a little easier.
felt pretty good. good depth on all of these.
was thinking about trying to get in a few rounds of something else but ran out of time.
off to the showers and then to the office.
traveling to Pennsylvania this afternoon.
will try to get in a hotel workout tomorrow am. we'll see.
gotta travel later today so wanted to get in a get a good workout in.
am a few days behind on the mainsite and wanted to catch up on some of the heavy stuff.
treadmill warm up
run 2 miles
new endurance pace. faster and felt good. had originally figured on a mile or so just as an opener but the legs felt good so let it go to 2.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
all good here. moved thru quickly. little sluggish but ok.
WOD
Overhead Squats
10x45
8x95
4x135
1-1-1-1-1-1-1
155
165
170 fail
170 fail
after the 2 failed 170's i decided to scarp the singles and do some heavy triples. i couldn't get 170 up out of the push press/snatch balance. this is a shame cause i have it in the legs. need to work on that.
3x155
3x160
5x135
5x135
5x135
gotta get the push press/snatch balance thing down so i can go heavier. also be nice to get the bumper plates so i can let the weight down a little easier.
felt pretty good. good depth on all of these.
was thinking about trying to get in a few rounds of something else but ran out of time.
off to the showers and then to the office.
traveling to Pennsylvania this afternoon.
will try to get in a hotel workout tomorrow am. we'll see.
Tuesday, April 6, 2010
Tuesday
no alarm malfunction this am thankfully. back to your regularly scheduled programming.
up early and out.
check the mainsite to find a sweet overhead squat workout. nice. these need work. good stuff.
treadmill warm up
run 2 miles
pace was high and i kept making it higher. need to make these short runs count. body has adapted to them so have to either lengthen the distance, which i really don't have time for in the am or kick the pace up. so pace up it is. may throw the weight vest in from time to time as well to spice it up. as it was a good run to get the blood flowing and the sweat pouring.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
moved thru quick and kept the movements strict. good stuff. may add a forth exercise to this cycle from now on. maybe sit ups or something similar. we'll see.
overhead squats
these need work and i need to get some confidence getting the bar overhead in the wide grip. lost a bar a few weeks ago behind my head and it messed with my mind.
warm up sets
10x45
8x95
6x115
WOD
5-5-5-5-5
125
135
145
155
165
these felt good. pretty well balanced and no issue putting the weight overhead. had a spot on the 165 which was a new pr! hoorah!! think i can go heavier and definitely heavier for singles. just need a spot getting the weight overhead. good depth and form. little shaky on the last few reps but good.
wanted more this am. if i had time i would have thrown down that dumbell clean and jerk/pullup wod. argh. had to get to work. oh well
peace
up early and out.
check the mainsite to find a sweet overhead squat workout. nice. these need work. good stuff.
treadmill warm up
run 2 miles
pace was high and i kept making it higher. need to make these short runs count. body has adapted to them so have to either lengthen the distance, which i really don't have time for in the am or kick the pace up. so pace up it is. may throw the weight vest in from time to time as well to spice it up. as it was a good run to get the blood flowing and the sweat pouring.
strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
moved thru quick and kept the movements strict. good stuff. may add a forth exercise to this cycle from now on. maybe sit ups or something similar. we'll see.
overhead squats
these need work and i need to get some confidence getting the bar overhead in the wide grip. lost a bar a few weeks ago behind my head and it messed with my mind.
warm up sets
10x45
8x95
6x115
WOD
5-5-5-5-5
125
135
145
155
165
these felt good. pretty well balanced and no issue putting the weight overhead. had a spot on the 165 which was a new pr! hoorah!! think i can go heavier and definitely heavier for singles. just need a spot getting the weight overhead. good depth and form. little shaky on the last few reps but good.
wanted more this am. if i had time i would have thrown down that dumbell clean and jerk/pullup wod. argh. had to get to work. oh well
peace
Monday, March 15, 2010
Monday double up
monday hooray! hey its a new week!
still raining after 3 days. yuck. this weather really gets me down.
figured since i took yesterday off i would double up this am.
warm up
run 1 mile
on treadmill. decent pace. right foot still not right but better.
strength
wanted to make up the weighted pull-up wod from Sunday some moved right into that.
couldn't find the belt to hang plates from in the gym. argh. somebody must have pilfered it. little bastards! figured i would use dumbbells between the legs. old school style baby!
10- body weight- warm up
5- 35lb
1 -45
1-55
1-65
1-70
1-75
1-80
1-90
should have started higher. nest time i will bring in the vest so i can get 80# in the vest and then use dumbbells up from there. should be able to get over 100. these felt good.
wod #2
figured i would squeeze in this am's wod as well
amrap 20 minutes
15- back extensions
15- knees to elbows
15- 95# overhead squats
used a 90# bar for the ohs only cause it was convenient. otherwise rx'd
got 5 rounds. might have been a minute over but was using wall clock. got blocked a few times on a piece of equipment so lost a few seconds there.
this was a blaster. a real scorcher! really enjoyed it. the last couple rounds were full on mental grinders. all the OHS were unbroken as were the back extensions. had to drop off the bar on the last 2 sets of k2e right around 10. just fatigue.
i was wiped when i finished this. soaked and destroyed. awesome wod! glad i was able to sneak it in.
monday. new week. hoorah!
still raining after 3 days. yuck. this weather really gets me down.
figured since i took yesterday off i would double up this am.
warm up
run 1 mile
on treadmill. decent pace. right foot still not right but better.
strength
wanted to make up the weighted pull-up wod from Sunday some moved right into that.
couldn't find the belt to hang plates from in the gym. argh. somebody must have pilfered it. little bastards! figured i would use dumbbells between the legs. old school style baby!
10- body weight- warm up
5- 35lb
1 -45
1-55
1-65
1-70
1-75
1-80
1-90
should have started higher. nest time i will bring in the vest so i can get 80# in the vest and then use dumbbells up from there. should be able to get over 100. these felt good.
wod #2
figured i would squeeze in this am's wod as well
amrap 20 minutes
15- back extensions
15- knees to elbows
15- 95# overhead squats
used a 90# bar for the ohs only cause it was convenient. otherwise rx'd
got 5 rounds. might have been a minute over but was using wall clock. got blocked a few times on a piece of equipment so lost a few seconds there.
this was a blaster. a real scorcher! really enjoyed it. the last couple rounds were full on mental grinders. all the OHS were unbroken as were the back extensions. had to drop off the bar on the last 2 sets of k2e right around 10. just fatigue.
i was wiped when i finished this. soaked and destroyed. awesome wod! glad i was able to sneak it in.
monday. new week. hoorah!
Friday, March 5, 2010
Friday
friday! yippee!
kiddies b-day yesterday so had some of their friends and parents over. good times were had by all. good food! steak and salmon, brussel sprouts with bacon. yes i had a piece of cake. it was good. too sugary but still good. couple beers.
up early this am and ready to go. slept pretty good and woke up early.
checked the mainsite for a wod and found a real burner!!!
treadmill
run 1 mile
casual pace. just to get the blood flowing
strength warm up
3 rounds
10 dips
10 pull ups
10 ohs w/35# bar
subbed the ohs for air squats to get warmed up for the wod but might leave these in there for a while. good for shoulder flexibility and core stability. think i will move the weight to maybe a 55# bar and leave them in.
wod
21-15-9
225# deadlift
135# ohs
the 135 ohs were a little out of my range so i scaled them to 95# this allowed me to push the reps out and keep good form. deep squats between legs with stable core.
deadlifts went well. broke them up a little due to my right hand slipping. didnt want to use straps as i need to build a better grip. pace was good on deads and felt strong with 225. no issue pulling the weight and form stay pretty true.
ohs were a bear especially after the deads. broke the first set in 2 but did the 15 and 9 unbroken. probably should have used 115. but the 95 was still tough. we'll see how it feels tomorrow!
12 minutes on wall clock +/-
that was a smoker of a wod. good stuff
that was basically it for the day. had a few minutes to kill at the end but just decided to call it at that.
happy friday all!
peace
kiddies b-day yesterday so had some of their friends and parents over. good times were had by all. good food! steak and salmon, brussel sprouts with bacon. yes i had a piece of cake. it was good. too sugary but still good. couple beers.
up early this am and ready to go. slept pretty good and woke up early.
checked the mainsite for a wod and found a real burner!!!
treadmill
run 1 mile
casual pace. just to get the blood flowing
strength warm up
3 rounds
10 dips
10 pull ups
10 ohs w/35# bar
subbed the ohs for air squats to get warmed up for the wod but might leave these in there for a while. good for shoulder flexibility and core stability. think i will move the weight to maybe a 55# bar and leave them in.
wod
21-15-9
225# deadlift
135# ohs
the 135 ohs were a little out of my range so i scaled them to 95# this allowed me to push the reps out and keep good form. deep squats between legs with stable core.
deadlifts went well. broke them up a little due to my right hand slipping. didnt want to use straps as i need to build a better grip. pace was good on deads and felt strong with 225. no issue pulling the weight and form stay pretty true.
ohs were a bear especially after the deads. broke the first set in 2 but did the 15 and 9 unbroken. probably should have used 115. but the 95 was still tough. we'll see how it feels tomorrow!
12 minutes on wall clock +/-
that was a smoker of a wod. good stuff
that was basically it for the day. had a few minutes to kill at the end but just decided to call it at that.
happy friday all!
peace
Monday, March 1, 2010
Monday makeups
snow day Friday, and again on Saturday. worked both days and had planned to get a workout in Saturday afternoon. alas, life got in the way. worked out for the best as i wasn't really feeling on my game.
had a cub scout commitment on Saturday night and got home late. slept in Sunday and had breakfast with the kids. spent the day around the house.
needed the rest. felt great this am.
make up wod.
saw the hero wod this am and decided to do a make up from last week.
treadmill warm up
run 1 mile
just getting the body back into it.
strength warm up
3 rounds
15 pushups
15 squats
just to get the blood flowing
overhead squat warmup
10-45
8-75
6-95
loosen up the shoulders and get the body used to having weight overhead
wod
overhead squats
1-1-1-1-1
front squat
1-1-1-1-1
back squat
1-1-1-1-1
increase weight on each rep
ohs
105
115
125
135
135
front squat
185
195
205
215
225
back squat
255
265
275
285
295
the last back squat rep wasn't great. little shallow. otherwise tried to keep good form. the 135 on the overhead is limited by what i can push overhead. need to work my snatch balance.
felt good after this and wanted more. little short on time so decided on a run wod
run wod
4x400m
30secs rest btwn sets
increased speed on each 400.
felt good to be back in the gym. needed a little rest and the body responded well to it.
happy Monday.
peace!
had a cub scout commitment on Saturday night and got home late. slept in Sunday and had breakfast with the kids. spent the day around the house.
needed the rest. felt great this am.
make up wod.
saw the hero wod this am and decided to do a make up from last week.
treadmill warm up
run 1 mile
just getting the body back into it.
strength warm up
3 rounds
15 pushups
15 squats
just to get the blood flowing
overhead squat warmup
10-45
8-75
6-95
loosen up the shoulders and get the body used to having weight overhead
wod
overhead squats
1-1-1-1-1
front squat
1-1-1-1-1
back squat
1-1-1-1-1
increase weight on each rep
ohs
105
115
125
135
135
front squat
185
195
205
215
225
back squat
255
265
275
285
295
the last back squat rep wasn't great. little shallow. otherwise tried to keep good form. the 135 on the overhead is limited by what i can push overhead. need to work my snatch balance.
felt good after this and wanted more. little short on time so decided on a run wod
run wod
4x400m
30secs rest btwn sets
increased speed on each 400.
felt good to be back in the gym. needed a little rest and the body responded well to it.
happy Monday.
peace!
Thursday, February 4, 2010
Totally different
so mainsite rest day. no rest for the wicked though. the running wod's felt good the last couple of days so i figured i would hit some iron this am.
i missed the new style total last week while traveling so figured i would make it up.
need to work on some of these skills and figured this is as good a way as any. wanted to sort of set a benchmark for the clean and overhead squat as well.
treadmill warmup
1/4
3/4
kept it short. just to get the heart rate up and the blood flowing
strength warm up
3 rounds
10 dip
10 pull ups
10 air squats
same drill here. just wanted to get the blood flowing.
total.
cleans
these were full squat cleans
10x45
10x95
8x115
6x135
4x155
1x175 fail
1x165
couldn't get under the 175. should have tried it again after the 165 but i think i may have done a few to many reps leading up to this. live and learn. need faster elbows when the weight gets heavier.
overhead squat
threw this in next as i had to wait on a bench.
10x45
10x75
8x95
6x115
4x135
1x155 fail
lost the 155 while pushing it overhead. dropped the bar behind me and freaked me out a little. called it there as my confidence was shaken. i think i can easily get 155 but need to work my snatch balance to get the bar overhead. little bummed by this.
bench press
was running short on time here and was pretty well warm so moved through these fairly quickly
10x135
8x185
4x225
1x245
1x245
the second 245 was a little sluggish. had a spot but just to watch bar. dont think i would have gotten 255 today but i have it in me i'm sure.
all in all this was what i was looking for today. go heavy and see where the breaking point is. rumor has it we are getting a true powerlifting room at the gym. if so i will be focusing harder on some of these lifts.
chilly again today. supposedly big snow this weekend so expect shoveling repeats and snowblower 400m sets!
peace!
i missed the new style total last week while traveling so figured i would make it up.
need to work on some of these skills and figured this is as good a way as any. wanted to sort of set a benchmark for the clean and overhead squat as well.
treadmill warmup
1/4
3/4
kept it short. just to get the heart rate up and the blood flowing
strength warm up
3 rounds
10 dip
10 pull ups
10 air squats
same drill here. just wanted to get the blood flowing.
total.
cleans
these were full squat cleans
10x45
10x95
8x115
6x135
4x155
1x175 fail
1x165
couldn't get under the 175. should have tried it again after the 165 but i think i may have done a few to many reps leading up to this. live and learn. need faster elbows when the weight gets heavier.
overhead squat
threw this in next as i had to wait on a bench.
10x45
10x75
8x95
6x115
4x135
1x155 fail
lost the 155 while pushing it overhead. dropped the bar behind me and freaked me out a little. called it there as my confidence was shaken. i think i can easily get 155 but need to work my snatch balance to get the bar overhead. little bummed by this.
bench press
was running short on time here and was pretty well warm so moved through these fairly quickly
10x135
8x185
4x225
1x245
1x245
the second 245 was a little sluggish. had a spot but just to watch bar. dont think i would have gotten 255 today but i have it in me i'm sure.
all in all this was what i was looking for today. go heavy and see where the breaking point is. rumor has it we are getting a true powerlifting room at the gym. if so i will be focusing harder on some of these lifts.
chilly again today. supposedly big snow this weekend so expect shoveling repeats and snowblower 400m sets!
peace!
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