back in the swing.
legs actually felt ok this am. man they were f'd up yesterday.. yikes.
warm up
run 1 mile
8:00 pace to get some blood moving in the legs.
baseline
rom drills
-various plyo movements, sampson stretch, etc...
Turkish get-ups
10-right arm
10-left arm
50# dumbell.
spent a little time working thru this and focusing on form.
felt pretty solid with the 50. no issues.
Strength
weighted pull-ups
10- bw
8- 25#
6- 45#
4- 55#
2- 65#
1-80
1-80
1-80
1-80
-used the dip belt with the chain and hung plates. felt solid all the way up on this. kept it at 80 and got 4 solid reps in. more like 2 pairs of 2 singles. did 1, rest for 10 seconds pull another rep. maybe they would be considered 2's but solid singles.
goal is to get up to 100# plate on these. i will get it.
Work capacity
20min amrap
3- burpees
5- pullups
10- sump deadlift high pull 45# bar
15- push ups
14 rounds on the nose.
-solid unbroken rounds all the way thru. used the squat rack as a pullup bar for the first 4 or 5 rounds as the pull up bar was occupied. this slowed me down a bit as its square and harder to hold onto. switched over to the pullup bar but kept them strict for the remainder.
all the sumo's and push ups were unbroken and the last push up went right into the burpees.
started and kept a solid pace.
felt good all the way thru and was sufficiently ko's by the end.
Plyo
Foam roll
-legs still tender. spent some time working on them.
feeling good today. looking to hit it hard again tomorrow and maybe get a few rides in over the weekend.
peace
Showing posts with label weighted pullups. Show all posts
Showing posts with label weighted pullups. Show all posts
Thursday, June 2, 2011
Thursday, April 28, 2011
Thursday 4-28-11
up and out without the alarm this am.
forgot to reset it. that would have sucked...
warm up
run 1 mile
8:00 pace
solid.
baseline
21-15-9
wall ball
double unders
stormed thru this. felt solid. double unders still need work.
Strength
weighted pull-up
10xbw
6x45
4x55
3x75
3x85
85 was heavy. they were basically 3 singles. decided no need to try and go up from there. just had no juice on these today. maybe the shoulders still wiped from monday/tuesday? just empty
used the belt with plates for these. much harder than the dumbell between legs it seemed. will investigate this some more.
Stamina
20- wpu w/55#
75- 70# sdlhp's
pull-ups were hard. like i said just had no juice on this. got 5 first go then did sets of 3 or 2 up to 20. argh.
sumo's were good. 70 felt ok. did sets of 20, then 10 and 5 to finish.
work capacity
"Taylor"
3 rounds
24- pull ups
24- wall ball
24- kettlebell swings
24- box jumps
24- burpees
24- push ups
24- double unders
holy smoker. pull-ups were a bear in the first rounds. wall balls and swings solid. jumps a little slow. burpee's a beast, push ups solid and double unders just had to get into the rhythm.
2nd round was all mental. just keep moving.
3rd round the pullups were better. the box jumps and burpees were brutal. push-ups solid and took a few tries to get the double under rhythm.
didn't time this as i went into the far back corner of the gym. needed some quiet time...lol. just to crowded were i usually would set up these stations.
these workouts are unreal. you look at it on paper and say oh that's terrible, then you begin and wonder if you can finish..its all the mind games. 1 rep at a time.
fantastic mental toughness aspect to this.
no time left for plyo or mobility. will try to hit that tonight.
peace!
forgot to reset it. that would have sucked...
warm up
run 1 mile
8:00 pace
solid.
baseline
21-15-9
wall ball
double unders
stormed thru this. felt solid. double unders still need work.
Strength
weighted pull-up
10xbw
6x45
4x55
3x75
3x85
85 was heavy. they were basically 3 singles. decided no need to try and go up from there. just had no juice on these today. maybe the shoulders still wiped from monday/tuesday? just empty
used the belt with plates for these. much harder than the dumbell between legs it seemed. will investigate this some more.
Stamina
20- wpu w/55#
75- 70# sdlhp's
pull-ups were hard. like i said just had no juice on this. got 5 first go then did sets of 3 or 2 up to 20. argh.
sumo's were good. 70 felt ok. did sets of 20, then 10 and 5 to finish.
work capacity
"Taylor"
3 rounds
24- pull ups
24- wall ball
24- kettlebell swings
24- box jumps
24- burpees
24- push ups
24- double unders
holy smoker. pull-ups were a bear in the first rounds. wall balls and swings solid. jumps a little slow. burpee's a beast, push ups solid and double unders just had to get into the rhythm.
2nd round was all mental. just keep moving.
3rd round the pullups were better. the box jumps and burpees were brutal. push-ups solid and took a few tries to get the double under rhythm.
didn't time this as i went into the far back corner of the gym. needed some quiet time...lol. just to crowded were i usually would set up these stations.
these workouts are unreal. you look at it on paper and say oh that's terrible, then you begin and wonder if you can finish..its all the mind games. 1 rep at a time.
fantastic mental toughness aspect to this.
no time left for plyo or mobility. will try to hit that tonight.
peace!
Friday, March 11, 2011
Friday 3-11-11
friday!
little sluggish this am. could have easily rolled over but... gotta get up and get it done.
warm up
run 1.5
8:15 pace.
felt good. even after the high mileage yesterday i felt really solid. could have gone longer easily.
good sign
21-15-9
pull-ups
med ball throws
med ball push ups
fast rounds through these. 21 p/u's were unbroken, 15 was 10-5, 9 unbroken
med ball throws and push ups were good.
gassed at the end of this.
sort of picked and chose from the sealfit site today. they had fran as a baseline but i just didn't have the thrusters in me this am. think the med ball throws and push ups did the trick i was looking for.
strength
weighted pull-ups
5x50#
3x60#
3x70#
1x80#
little flat here. more than a little actually. just didn't have the drive.
got the 80# but stopped there. argh. no juice on these this am.
work capacity
10-8-6-4-2-4-6-8-10-8-6-4-2
24" box jumps
35# kettlebell swings
push ups chest to deck
had a little company for this one. couple of peeps joined in for the fun.
nice to spread the kool-aid!
felt solid all the way thru.
plyo
yoga
foam roll
-spent some time working on the hips, back, etc...
good stuff. really believe this is paying dividends.
tgif!!
peace
little sluggish this am. could have easily rolled over but... gotta get up and get it done.
warm up
run 1.5
8:15 pace.
felt good. even after the high mileage yesterday i felt really solid. could have gone longer easily.
good sign
21-15-9
pull-ups
med ball throws
med ball push ups
fast rounds through these. 21 p/u's were unbroken, 15 was 10-5, 9 unbroken
med ball throws and push ups were good.
gassed at the end of this.
sort of picked and chose from the sealfit site today. they had fran as a baseline but i just didn't have the thrusters in me this am. think the med ball throws and push ups did the trick i was looking for.
strength
weighted pull-ups
5x50#
3x60#
3x70#
1x80#
little flat here. more than a little actually. just didn't have the drive.
got the 80# but stopped there. argh. no juice on these this am.
work capacity
10-8-6-4-2-4-6-8-10-8-6-4-2
24" box jumps
35# kettlebell swings
push ups chest to deck
had a little company for this one. couple of peeps joined in for the fun.
nice to spread the kool-aid!
felt solid all the way thru.
plyo
yoga
foam roll
-spent some time working on the hips, back, etc...
good stuff. really believe this is paying dividends.
tgif!!
peace
Wednesday, February 16, 2011
Wednesday 2-16-11
back in the ring.
feeling much better this am. kind of slept like crap but still up and out this am.
warm up
run 2 miles
16:20
good solid opener.
3 rounds
10 pullups
20 push ups
30 squats
felt pretty solid here. rested a few seconds between rounds as it was a warm up not a met-con.
Met-con
run 1200m
40 kettlebell swings 35#
20 135# powercleans
run 800m
30 kbs
15 powercleans
run 400m
20 kbs
10 powercleans
wasn't sure how the body was going to react to this. after yesterday being meh.
actually went pretty well.
runs were solid in the 7:00 mile range. was careful not to over push the runs and have to rest after. solid pace.
swings were good.
powercleans were heavy and taxing after the run and swings. did them in blocks of 5 trying to stay explosive off the bottom and work a solid catch. i figure 85% of them were good a few were a little like reverse curls lol!
23 minutes +/- pretty good stuff.
plyo
foam roll
yoga
spent a few minutes working out the kinks.
still had a bit of time left so decided to throw in a little strength work.
Strength
weighted pull-ups
3x40
3x60
3x70
3x80
2x80
felt pretty solid all the way up to the last set of 80. 1st was good the 2nd was meh so no 3rd rep.
all in all a good day.
peace!
feeling much better this am. kind of slept like crap but still up and out this am.
warm up
run 2 miles
16:20
good solid opener.
3 rounds
10 pullups
20 push ups
30 squats
felt pretty solid here. rested a few seconds between rounds as it was a warm up not a met-con.
Met-con
run 1200m
40 kettlebell swings 35#
20 135# powercleans
run 800m
30 kbs
15 powercleans
run 400m
20 kbs
10 powercleans
wasn't sure how the body was going to react to this. after yesterday being meh.
actually went pretty well.
runs were solid in the 7:00 mile range. was careful not to over push the runs and have to rest after. solid pace.
swings were good.
powercleans were heavy and taxing after the run and swings. did them in blocks of 5 trying to stay explosive off the bottom and work a solid catch. i figure 85% of them were good a few were a little like reverse curls lol!
23 minutes +/- pretty good stuff.
plyo
foam roll
yoga
spent a few minutes working out the kinks.
still had a bit of time left so decided to throw in a little strength work.
Strength
weighted pull-ups
3x40
3x60
3x70
3x80
2x80
felt pretty solid all the way up to the last set of 80. 1st was good the 2nd was meh so no 3rd rep.
all in all a good day.
peace!
Tuesday, July 13, 2010
Tuesday
got some sleep last night but of course woke up groggy. argh. playing catch up on that.
got out the door a little behind but not to bad. little lack of motivation.
treadmill warm up
run 1 mile
just a mile today. little behind time wise. standard stuff.
strength warm up
3 rounds
10 rdl 95#
10 push ups
10 squats
rdl's are getting better. good range of motion and hip flexibility. like using these in the warm up although it breaks up the speed of it. can't do these fast. take my time and then blast out the push ups and squats. legs felt pretty good after yesterday.
strength
Bench Press
this just doesn't get worked enough so i am going to rotate it in with a few other things.
warm up
10x45
8x135
6X185
5-5-5-5-5
195
205
215
225-3
195-4
need some work here. not so bad but need some work.
weighted pull-ups
5-5-5-5-5
45
50
55
65
65
probably should have started heavier. used a dumbell between my legs. really like the belt better but couldn't find it. argh.
these were pretty good. the 65 got heavy after 3 but gutted them out.
kipping pull-ups
for max reps. come off the bar ends round
21
14
11
not bad. lost my rhythm on the last set otherwise would have gotten closer to 15 again.
CFE WOD
20 min time trial
treadmill. started at 8:30pace and built from there
2.44 miles
wanted 2.5. argh. had the screen covered so i just kept moving the speed up as i felt.
felt pretty good. the heel wasn't bad at all. hurt last night though. better this am. silly injury. annoying.
stretch/foam roll
work out the kinks. there's lots!! damn time in the office chair.
feeling good. little unmotivated at the start this am but got some good work done.
peace
got out the door a little behind but not to bad. little lack of motivation.
treadmill warm up
run 1 mile
just a mile today. little behind time wise. standard stuff.
strength warm up
3 rounds
10 rdl 95#
10 push ups
10 squats
rdl's are getting better. good range of motion and hip flexibility. like using these in the warm up although it breaks up the speed of it. can't do these fast. take my time and then blast out the push ups and squats. legs felt pretty good after yesterday.
strength
Bench Press
this just doesn't get worked enough so i am going to rotate it in with a few other things.
warm up
10x45
8x135
6X185
5-5-5-5-5
195
205
215
225-3
195-4
need some work here. not so bad but need some work.
weighted pull-ups
5-5-5-5-5
45
50
55
65
65
probably should have started heavier. used a dumbell between my legs. really like the belt better but couldn't find it. argh.
these were pretty good. the 65 got heavy after 3 but gutted them out.
kipping pull-ups
for max reps. come off the bar ends round
21
14
11
not bad. lost my rhythm on the last set otherwise would have gotten closer to 15 again.
CFE WOD
20 min time trial
treadmill. started at 8:30pace and built from there
2.44 miles
wanted 2.5. argh. had the screen covered so i just kept moving the speed up as i felt.
felt pretty good. the heel wasn't bad at all. hurt last night though. better this am. silly injury. annoying.
stretch/foam roll
work out the kinks. there's lots!! damn time in the office chair.
feeling good. little unmotivated at the start this am but got some good work done.
peace
Monday, June 28, 2010
monday
little sluggish when the alarm went off this am. monday.
going to be a scorcher as well.
yikes.
treadmill warm up
run 1.5
8:30 pace. felt easy. good warm up
strength warm up
10 65# romanian deadlifts
10 push up
10 squats
wanted to stretch the hams so used the rdl's.
felt good. moved thru this quick but kept the deads slow and steady with good extension on the bottom. focused on pushing the hips back and weighting the heels.
deadlift warm up
10x135
8x205
6x245
2x275
WOD
5 rounds for time and load
5 deadlifts
5 handstand push ups
so still have issues with hspu so subbed 50#dumbbell presses.
used 295 for the deadlifts
first few rounds were good. should have used heavier dumbells. grip started to get a little loose on the 3rd round. had to do the deads in sets of 3/2, 2-2-1, etc.
5th round got 3 deads and the form fell apart so moved to the presses. went back and didn't have it. called it there. 12minutes +/- on the wall clock.
all in all good stuff. the deads were heavy but thats a lot of weight for those reps.
could have used a heavy dumbbell for the press but they were good. strict form.
cash out
3x5 weighted pullups
55# dumbell
used a 55# dumbell between the legs and cranked these out pretty quick.
good for the grip.
need to get the grip strength up. maybe start doing some farmers carry's at the end of the workouts. we'll see.
all in all a productive monday.
basically making up the workouts from the weekend.
hooray for a new week!
going to be a scorcher as well.
yikes.
treadmill warm up
run 1.5
8:30 pace. felt easy. good warm up
strength warm up
10 65# romanian deadlifts
10 push up
10 squats
wanted to stretch the hams so used the rdl's.
felt good. moved thru this quick but kept the deads slow and steady with good extension on the bottom. focused on pushing the hips back and weighting the heels.
deadlift warm up
10x135
8x205
6x245
2x275
WOD
5 rounds for time and load
5 deadlifts
5 handstand push ups
so still have issues with hspu so subbed 50#dumbbell presses.
used 295 for the deadlifts
first few rounds were good. should have used heavier dumbells. grip started to get a little loose on the 3rd round. had to do the deads in sets of 3/2, 2-2-1, etc.
5th round got 3 deads and the form fell apart so moved to the presses. went back and didn't have it. called it there. 12minutes +/- on the wall clock.
all in all good stuff. the deads were heavy but thats a lot of weight for those reps.
could have used a heavy dumbbell for the press but they were good. strict form.
cash out
3x5 weighted pullups
55# dumbell
used a 55# dumbell between the legs and cranked these out pretty quick.
good for the grip.
need to get the grip strength up. maybe start doing some farmers carry's at the end of the workouts. we'll see.
all in all a productive monday.
basically making up the workouts from the weekend.
hooray for a new week!
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