Today’s Workout
Death by Power Clean
With a continuously running clock do one power clean the first minute, two power cleans the second minute, three power cleans the third minute…continuing as long as you are able.
*Use 55% – 65% of 1 RM Power Clean
SWoD
Deadlift 5RM (5 Rep Max) & Weighted Pull ups 3 x max reps
My Results
9 rounds + 6 @ 165lbs
Deadlift 5RM: 405lbs
Pull ups 3 (25lbs), 3 (25lbs), 3 (25lbs)
as usual, this workout quickly got tough… she starts out pretty easy but once i hit round 8, i started to fall apart. the nice part was that my hip seems to have fixed itself and didn’t bother me at all today. which is one reason why my 1RM on monday was the same as my 5RM today in the deadlift. the pull ups still suck, but i did them dead hang (except the last one was a solid kip). progress will be made, just gotta keep at it.
January 26th, 2011 | Comments Off
Today’s Workout
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total
My Results
1450 lbs CFFT
clean: 275 (fail 295)
squat: 405 (fail 455)
bench: 365
dead: 405 (fail 475)
today was not a good day. walked in and my hips just ached – not sure what the deal is, but it just started this morning. it’s not like i did anything since wed and i wasn’t even that sore. very disappointing. last time i did the CFFT (3.12.10), i was able to total 1560 – drastically better results in squat and deadlift. of course, i didn’t push it too much today because of the hip just not feeling right. need to visit the chiropractor soon.
January 24th, 2011 | Comments Off
no, your eyes are not deceiving you. i finally got my fat @$$ out of bed in the morning and got a workout in. instead of jumping back into the Max workouts and pretty much dying, i figured it would be a good idea to catch up on some of the first month workouts that i missed back in april and may. so filling in the gap i left in the first week, i got the Cardio Power and Resistance workout done from Day 3. with the thought of tomorrow doing the Plyometric Cardio Circuit from day 10. and because i’ve not done much of anything the last couple weeks, this kicked my butt! doing power squats in the warmup was tough, my knees weren’t fully warmed up until the 2nd round of warmups. this workout wasn’t as bad as i remembered – those Max workouts definitely put these workouts into perspective. fit test on monday… that should be interesting.
Insanity – Day 3: complete!
inspirational quote of the day:
“Obstacles are things a person sees when he takes his eyes off his goal.”
– E. Joseph Cossman
July 16th, 2010 | Comments Off
