Strength:
DL: 30-1-20-1-10-1
225-400-245-405-275-405
WOD: Death by PP 65lbs & HSPU
10 Rounds + 2 HSPU
Still pretty sick. Couldn't work out at all yesterday because I felt so bad. Friday I can't really remember everything. I know I did Death By Dips and got like 18+ rounds but I can't remember if I did any strength or not.
Remembered: 5 Rounds: 10 HPC 150lbs, 12 HSPU, 14 Box J.
Sunday, December 4, 2011
Thursday, December 1, 2011
12/1/11
I've worked out the entire week but haven't posted because we've all had a bad case of the flu again. I still wasn't able to do a real met con today because I started dry heaving.
Strength: push press
135 3x5, 155x5, 165x5, 175x5, 185x2, 200x1(PR)
Front squat: 225 5x3 (yeesh)
Skill: 3x12 hpc 135
5 min amrap hand release push ups: 100
Dead hang pull ups: 5x12
Strength: push press
135 3x5, 155x5, 165x5, 175x5, 185x2, 200x1(PR)
Front squat: 225 5x3 (yeesh)
Skill: 3x12 hpc 135
5 min amrap hand release push ups: 100
Dead hang pull ups: 5x12
Monday, November 21, 2011
11/21/11
Strength: Deadlift
245x5, 295x5, 315x5, 345x5
I had planned on going to 375 but I tweaked my lower right back so I had to pull back. Bummed.
Skill:
Bench: 16x3 speed bench (Westside Barbell) 1 round every 30 seconds
8 rounds at 165, 8 rounds at 155
My bench is still so weak. Man, it's embarrassing.
HSPU: 5x10
Dead Hang Pullup: 5x10
I did these alternating sets.
Dips: 5x15
I didn't get jack in this past weekend because Alex and Whitney were here. I suck at working out when guests are here. This week is going to be even worse because we take off for San Diego on Wednesday. I'll be able to get volume in tomorrow and Wednesday morning. Maybe I'll get a hotel gym WOD or two in.
I got smaller over the weekend. I suck.
245x5, 295x5, 315x5, 345x5
I had planned on going to 375 but I tweaked my lower right back so I had to pull back. Bummed.
Skill:
Bench: 16x3 speed bench (Westside Barbell) 1 round every 30 seconds
8 rounds at 165, 8 rounds at 155
My bench is still so weak. Man, it's embarrassing.
HSPU: 5x10
Dead Hang Pullup: 5x10
I did these alternating sets.
Dips: 5x15
I didn't get jack in this past weekend because Alex and Whitney were here. I suck at working out when guests are here. This week is going to be even worse because we take off for San Diego on Wednesday. I'll be able to get volume in tomorrow and Wednesday morning. Maybe I'll get a hotel gym WOD or two in.
I got smaller over the weekend. I suck.
Thursday, November 17, 2011
11/17/11
Yesterday I did death by pullups for an active rest day and I got 21+11. I was shooting for 24 but both my hands tore in round 16 and I ended up using my fingers on the pullups which was a grip killer.
WOD: chipper
80 situps
70 dips
60 burpees
50 box jumps
40 hspu
30 dl 275
Time: 21:25
I know I've said this but hspu's need to be part of my daily routine. Dang those killed me. Tomorrow will be shoulders and maybe thrusters and Saturday heavy DL strength.
WOD: chipper
80 situps
70 dips
60 burpees
50 box jumps
40 hspu
30 dl 275
Time: 21:25
I know I've said this but hspu's need to be part of my daily routine. Dang those killed me. Tomorrow will be shoulders and maybe thrusters and Saturday heavy DL strength.
Tuesday, November 15, 2011
11/15/11
Strength:
Bench: 135x5, 165x5, 185 5x3
My bench is so weak. I'll do this one more time this week to try to build up little by little.
Split jerk: 135x5, 185x2, 205x1, 225x1, 245(f), 245(f), 235x1 (PR), 240x1 (PR)
That's a 10lb PR in two weeks. My split jerk just keeps going up. I'll be really happy when it's 270+.
Skill: EMOTM 7 mins, 7 pc 150
Also trying to build pc strength. It's my biggest goat especially because it limits my metcons.
WOD:
7 pp 155lbs
10 box jumps
Time: 8:28
Man my shoulders were tired for this one. They'll get a break tomorrow.
Bench: 135x5, 165x5, 185 5x3
My bench is so weak. I'll do this one more time this week to try to build up little by little.
Split jerk: 135x5, 185x2, 205x1, 225x1, 245(f), 245(f), 235x1 (PR), 240x1 (PR)
That's a 10lb PR in two weeks. My split jerk just keeps going up. I'll be really happy when it's 270+.
Skill: EMOTM 7 mins, 7 pc 150
Also trying to build pc strength. It's my biggest goat especially because it limits my metcons.
WOD:
7 pp 155lbs
10 box jumps
Time: 8:28
Man my shoulders were tired for this one. They'll get a break tomorrow.
Monday, November 14, 2011
11/14/11
Strength: back squat
225x5
235x5
245x5
255x5
265x5
275x5
285x5
I had planned on going to 305 but my legs were tired and I had a bunch of front squats still to do.
WOD: 5 rounds
7 fs 185lbs
14 t2b
21 dips
Time: 15:07
My legs were fatigued.
225x5
235x5
245x5
255x5
265x5
275x5
285x5
I had planned on going to 305 but my legs were tired and I had a bunch of front squats still to do.
WOD: 5 rounds
7 fs 185lbs
14 t2b
21 dips
Time: 15:07
My legs were fatigued.
Sunday, November 13, 2011
11/13/11
Strength: 3x12 135, 5x5 165
WOD: 3 Rounds
1 min push press 95lbs
1 min air squats
1 min pull ups
______________
1 min rest
Push Press: 31, 22, 23
Air Squats: 37, 39, 33
Pull Ups: 30, 27, 24
Tianna and I went to Palo Alto this weekend for the Stanford/Oregon game. I didn't get any wods in Friday or Saturday. Today I just wanted to do mid weight/high rep. If I'd had more time I would have done more strength.
WOD: 3 Rounds
1 min push press 95lbs
1 min air squats
1 min pull ups
______________
1 min rest
Push Press: 31, 22, 23
Air Squats: 37, 39, 33
Pull Ups: 30, 27, 24
Tianna and I went to Palo Alto this weekend for the Stanford/Oregon game. I didn't get any wods in Friday or Saturday. Today I just wanted to do mid weight/high rep. If I'd had more time I would have done more strength.
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