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
Squat 1, 1, 1, 1, 1
Bench 5, 5, 5, 5, 5
My Results
Squat 1R: 385lbs, 415lbs, 435lbs, 455lbs, 465lbs
Bench 5R: 275lbs, 285lbs, 295lbs, 305lbs, 315lbs
short on time this morning (did not taking into consideration multiple deuces), so i wasn’t able to get the WoD in today. i did like some of the numbers i was able to throw around this morning though. even though i haven’t done much in terms of heavy lifting in either of those lifts, i was pleased with the results.
May 9th, 2011 | Comments Off
Today’s Workout
Squat + Rack Jerk 2+1, 2+1, 2+1, 2+1, 2+1
GHD Back Extensions + 25 lbs plate 3×12
Hollow Rocks 3×20
Complete:
Find 2 RM Box Jump
then…
8 x 40 yard Sprints
*full recovery between efforts.
My Results
Squat + Jerk: 225lbs, 245lbs, 265lbs, 275lbs, 285lbs
GHD – did one set of 12, then got distracted
2RM Box Jump: ~41″
40yd sprints: 5.3s, 5.1s, 5.1s, 5.2s (then ran out of time)
not pleased with the times on the 40s… i was self timing, so i’m not sure what impact that has on time… but seriously? 5s? eek. and i ran out of time, so i only got through 4 crappy 40s instead of the RX’d 8. i did have fun with the Squat+Jerk lifting though (2 squats then 1 jerk). and i did superset with the squat+jerk and some DB flies/extensions, just felt like i needed more. forgot what the hollow rocks were, so i didn’t even attempt them 
May 5th, 2011 | Comments Off
