Today’s Workout
Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
SWoD
Squat 3×5 (add 5 lbs to last workout)
Box Jumps 3×5 @ 80% of 1 RM Box Jump
My Results
8:12
squat: 315lbs (3×5) – super set with big box (36″) 3×5
well, well, well… pull ups, you are still teh suck – but i’m getting better at em. i did strict through the first 3 rounds, then i kipped the last two – i was doing singles and then taking a break before my next pull up and my time suffered because of it. the squats felt pretty good and i like the alternating (super set) of explosive box jumps and heavy squats.
February 14th, 2011 | Comments Off
Today’s Workout
Complete 3 rounds:
1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
SWoD
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps
My Results
5rnds @ 135lbs, 4rnds @ 135lbs, 5rnds @ 135lbs
SWoD
Deadlift: 425lbs
Pull Ups: 6, 4, 3
the WoD today was a very interesting one… it is crazy how fast i got burned out on the muscle cleans and presses. the forearms are still aching (which does not help when doing pull ups). deadlift felt pretty good and i jumped 20 lbs from the last workout instead of the prescribed 10lbs. and i’m glad i did. need to get that number up a lot higher. pull ups still suck – but i’m seeing progress. today was dead-hang pull ups and to get 6 in a set before i would’ve needed to kip em.
February 9th, 2011 | Comments Off
The Workout
6 rounds for time:
3 Reps Anyway Overhead – 185 lbs
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)
SWoD
Squat 3×5
My Results
16:58
Squat: 275, 305, 345
i’m still feeling the T2B workout from wednesday, but it’s manageable… this weekend was all flavors of ab soreness hell. on to today’s workout: overhead was fairly easy. pull ups are still teh suck, however, i was getting them without jumps (just kipping), which is progress. push ups were tougher than i was expecting, but i didn’t break my nose on any of them.
because it’s been such a long time, i started out very light on the squats. they felt good, so i jumped up in weight pretty big. last set was a solid work set. planning on getting up early tomorrow for some stretching and yoga – as i’m going to be feeling it tomorrow i’m sure (if not tomorrow, wednesday).
January 17th, 2011 | Comments Off
