Filed under: WOD
Split jerk: 1-1-1-1-1-1-1
Met con – four rounds:
10 kb swings (70/53)
10 pull ups
200m run
SJ: maxed at 175# (pr)
Met con: 8:36 rx’d
Back Squat 5×3
Four rounds: 10 burpees, 30 double unders
Back squat: 185-195-195-195-195
Metcon: 5:07 rx’d.
I thought I was squatting 205, but apparently can’t do math — wish I’d tried to go up, I’d like to get over 200.
General goals and current maxes:
– Deadlift 2x bw (320#) – 305#
– Squat 1.5x bw (240#) – 195#
– Bench 1x bw (160#) – ????
– OHS 1x bw (160#) – 135#
Good to have goals.
Filed under: Uncategorized
Deadlift 3-3-3
5-4-3-2-1 Squat Snatch 135/95 / CTB pullups
DL: 275 / 285 / 305 (all PRs)
Metcon: 4:04 with 95# squat snatches
Felt really good about the deadlifts.
Filed under: WOD
Sold my grandmother’s house today. Back at patriot.
3×5 OHS
Row 3x500m, rest as needed
115/125/135 on OHS (new pr by a lot)
1:48 / 1:44 / 1:43 on rows
Filed under: Uncategorized
4/1/2011:
Run 400m
Five Rounds of:
– 20 wallballs (20#)
– 10 burpees
Run 400m
14:52, with a 14# wallball. That second run was a looooong lap.
4/4/2011:
Warm up with on the minute volume work, 8 minutes of
– 3 hang power snatches
– 3 ohs
– 3 strict pull ups
Then practiced some hspus, before doing for time: 75 1.5 pood kb swings, in 02:52.
Started the Recon Ron pull-up program today. This week is 6-5-5-4-3. My goal is to get to 20 in the first set. Supposed to take me 20 weeks, I’m going to try to do it by June 30 (12 weeks). No rest for the dedicated.
Today
Warmup: on the minute for 10 minutes,
3 hang squat snatches
3 strict pull ups
3 sit ups
WOD: 3-3-3-3-3 OHS
Metcon: Row 2k
Performance
WOD: 95-105-115-115-125 (x1, PR)
Metcon: 8:01.2 (PR)
Filed under: WOD
After a long hiatus, I went back to the gym today. Lots of shit going on. Working through it.
Today
Warmup: 8x on the minute,
5 Overhead Squats
5 Hollow Rocks
5 Push Presses
working up from PVC to 45 # bar
WOD: 1-1-1-1-1-1-1-1 Press
115-105-105-115-105-105-115-115
Metcon: 4x 150m row sprints.
26.6 / 26.2 / 27.2 / 28.1
warm up:
red line
then, every minute for 13 minutes:
– 2 snatch balance (45#)
– 3 scarecrow (45#)
– 5 push ups
Wod:
10 min to work up to max height box jump
Metcon:
AMRAP in 15 minutes,
5 strict pull ups
7 push press @ 65% BW
9 knees to elbows
–
Very proud of the box jumps: 50.5″. I crashed on 53.5″ and have some bruises to prove it. The metcon was a killer — 6 rounds + 10 reps, with an 85# bar and some knees to armpits at the end — but I felt good about it.
Filed under: WOD
Squat Clean: 2-2-2-2-2
Metcon
3 squat clean thrusters (120/85)
5 CTB pull ups
7 burpees
Did the cleans with 115#
Metcon in 5:02 with 85# bar and regular pull ups
