Weighted pull ups
35X4
45X3
55x3
65x2
70x1
80x1 (F....Close but about a chins hair from over the bar)
1 arm Deadlifts
95x5
135x3
155x2
METCON:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
The total was 331. I crushed the situps, first round was 82 reps. The double unders were fair. I need to find that rope that fits me like a glove. I blame the rope....
28 August 2009
27 August 2009
Wednesday
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
9 rounds +5 thrusters.
A definite favorite.
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
9 rounds +5 thrusters.
A definite favorite.
26 August 2009
Tuesday
Snatch,
95x5
115x3
125x4- I landed the first one, missed 2 then nailed the 4th.
135x2- nailed both, moving well.
155x4 (F)
I pulled the 155 as high as needed, at first it was fear of getting under the load. The last 2 attempts I was able to get under I just kept receiving it to far forward while overhead. I feel confident, although slow progress, I feel I will eventually do my Body weight. Now just have to find a way to lose 30-40 lbs by the end of the year.... Ha!
95x5
115x3
125x4- I landed the first one, missed 2 then nailed the 4th.
135x2- nailed both, moving well.
155x4 (F)
I pulled the 155 as high as needed, at first it was fear of getting under the load. The last 2 attempts I was able to get under I just kept receiving it to far forward while overhead. I feel confident, although slow progress, I feel I will eventually do my Body weight. Now just have to find a way to lose 30-40 lbs by the end of the year.... Ha!
24 August 2009
Friday
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments
17 rounds + 14. My hands and fingers were RAW. Definitely played a part in not matching my last PR of 19 rounds.
Then Eric and I did max height box jumps. Eric completed a 42" jump. I finished at 44".
Use as many sets each minute as needed.
Post number of minutes completed to comments
17 rounds + 14. My hands and fingers were RAW. Definitely played a part in not matching my last PR of 19 rounds.
Then Eric and I did max height box jumps. Eric completed a 42" jump. I finished at 44".
Thursday
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
I scaled the deadlifts to 225, I should have done 270 but I did not want to push it with my recent back problems. I did this one with Eric, and we shared the 3 bars, and the pain with it. The bench press was the show stopper. We timed it but time was not really important as we focused more on form.
Cleans were spot on.
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
I scaled the deadlifts to 225, I should have done 270 but I did not want to push it with my recent back problems. I did this one with Eric, and we shared the 3 bars, and the pain with it. The bench press was the show stopper. We timed it but time was not really important as we focused more on form.
Cleans were spot on.
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