Today’s Workout
On the minute
Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.
SWoD
Strict Chin Ups – 3xMax Reps
My Results
205lbs 2 pClean & 1 Jerk OTM for 15
Chin Ups: 6, 4, 4
whilst warming up, 225lbs felt heavy… however, i might’ve done that a little too soon as 205 was much too light. i decided to do the Amateur strength workout today – 3xMaxReps vs a 3RM – i don’t think i’m ready to do a 3RM for any of those pull up variations.
not sure really what the difference between Pull Ups and Chin Ups – i do them the same…
May 16th, 2011 | Comments Off
Today’s Workout
Find 1 RM Box Jump from a seated position (parallel box)
Front Squat + Jerk 3+1, 3+1, 3+1, 3+1, 3+1
The Ensign
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.
My Results
36" box + 55lb bumper (wide) and 45lb bumper, total of about 46"
1RM Box – 46″ (forgot the seated position component of the workout though, doh)
Front Squat + Jerk: 185, 185, 205, 205, 215
Ensign:
round 1: 3 complete rounds + 3 cleans, 6 push ups, 3 dips
round 2: 3 rounds + 3 cleans
round 3: 3 rounds
round 4: 2 rounds + 3 cleans, 6 push ups
round 5: 2 rounds + 3 cleans, 6 push ups, 3 dips
round 6: 2 rounds + 3 cleans, 6 push ups, 4 dips
i started rounds 1-3 doing the air squats first, then was wondering if i was supposed to do all rounds for 1, 3, 5 as air cleans and all rounds in 2, 4, 6 as dips… so round 4 i changed and did dips first and then air squats… dips were a time killer for me today – no rings again, just regular dips – and after a week off with the new baby, and little to no workouts last week… i gotta hunch i’ll be feeling this for a couple days!
April 25th, 2011 | Comments Off
Today’s Workout
Complete 4 rounds:
Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT
*Do not set the weight down during the 6 times through the cycle.
*Rest as needed between rounds.
My Results
all 4 rounds of 6 cycles: 50lbs – no drops.
because this was last saturday’s workout, there wasn’t a SWoD – which was okay with me (hammy’s were tight from the lunges, which i haven’t done in a looooooong time). we finished the workout with some work on the agility ladder. actually felt kind of quick with the feet this morning… twas fun.
February 23rd, 2011 | Comments Off
