ince my last time with Grace was over 9 minutes (deconditioned or poorly motivated, not sure which) I scaled down this time:
clean & jerk 75# x 30 reps
5:45
10,5,5,5,5,7,3
My best time with 95# is 6:44. I wanted under 5 with this weight. One more time should do it.
Wednesday, November 18, 2009
Monday, November 16, 2009
Friday, Run 400m, 50 Squats (4 rounds)
@BrandX
4 rounds
Run 400M
50 Squats
18:30
Happy with that.
My fastest time is 17:35 at brand x. I can get back there.
4 rounds
Run 400M
50 Squats
18:30
Happy with that.
My fastest time is 17:35 at brand x. I can get back there.
Tuesday, November 10, 2009
Tuesday, Deadlifts and Bench Press
Deadlifts
5x135,
5x185,
3x195 ,
2x200(f 3rd rep).
1x200.
5x135 (felt light, but thumbnails too long for hook grip.
Bench Press
10x65
5x75
5x85
5x95
yelled "Don't touch it!" to girlfriend spotting me on last set. She said, I get nervous! I said, if it starts to go DOWN you can touch it.
Maybe 5x95 is a PR my 3 rep MAX is 105.
5x135,
5x185,
3x195 ,
2x200(f 3rd rep).
1x200.
5x135 (felt light, but thumbnails too long for hook grip.
Bench Press
10x65
5x75
5x85
5x95
yelled "Don't touch it!" to girlfriend spotting me on last set. She said, I get nervous! I said, if it starts to go DOWN you can touch it.
Maybe 5x95 is a PR my 3 rep MAX is 105.
Sunday, November 08, 2009
Sunday, Workout at Home - AMRAP Power Snatch/Push ups
WOD from Friday, November 6, 2009
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
I scaled it to 45#, assuming Coach Garddawg would want me to go fast and not be pigheaded.
Got 8 rounds, 12 power snatch + 5 push ups. Checked stopwatch at 19:58 so guessing I would not have gotten 5 more push ups in that time.
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
I scaled it to 45#, assuming Coach Garddawg would want me to go fast and not be pigheaded.
Got 8 rounds, 12 power snatch + 5 push ups. Checked stopwatch at 19:58 so guessing I would not have gotten 5 more push ups in that time.
Thursday, November 05, 2009
Wednesday, November 04, 2009
Wednesday - Snatch OHS Run
Three rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters
18:39
should have scaled down to 55 maybe. Horrid.
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters
18:39
should have scaled down to 55 maybe. Horrid.
Tuesday, November 03, 2009
Monday, 11/2 Annie PR 17:46
I did Annie at work gym last night.
50-40-30-20-10
Double Unders
Sit ups
I was really happy with my muscles remembering how to do multiple d/u. I did mostly sets of 4 or 5 but I got a set of 11, and a couple of 8 & 9s. Didn’t have an abmat, so used a fold up mat with my back on the mat and my behind and feet on the floor. Seems to have kept me from getting the dreaded “monkey butt.”
Was very happy when I finished to find my time at 17:46. A PR even better than when I was working out 5 days a week. I hurt today. Abs and hamstrings.
50-40-30-20-10
Double Unders
Sit ups
I was really happy with my muscles remembering how to do multiple d/u. I did mostly sets of 4 or 5 but I got a set of 11, and a couple of 8 & 9s. Didn’t have an abmat, so used a fold up mat with my back on the mat and my behind and feet on the floor. Seems to have kept me from getting the dreaded “monkey butt.”
Was very happy when I finished to find my time at 17:46. A PR even better than when I was working out 5 days a week. I hurt today. Abs and hamstrings.
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