Month: December 2012

Triple Max Front Squat

Went to the 7pm class because I had work to do this morning and waited for my iPhone 5 to be delivered tonight in case it needed a signature. Feeling good after a complete rest day yesterday.

Warm-up

4 Rounds

  • 15s PVC Pass-thrus
  • 15s PVC OHS
  • 15s Zombie Kicks
  • 15s Lateral Jumps

Strength

5×3 Front Squats

These felt great today. Started off with 6 @ 135# and then 3 reps at each of 155#, 185#, 205#, 225#, and 235#. Had some left in the tank too, but I didn’t want to fail and that was already my 6th set. My previous 1RM is 235# so hitting it for 3 reps today was a good place to stop.

WOD

20:00 EMOTM, do as much of the following in the first 30 seconds

  • 5 Romanian Deadlifts (185#)
  • 5 C2B Pull-ups
  • 5 Burpees

In the first minute I got 4 burpees, then 3 in the next minute, then 4, then 2 I think. After that, there were no more burpees until the final minute where we worked the entire minute and I barely got everything done. I kept doing my pull-ups as chest to bar throughout the WOD, but it wasn’t too long before I was only getting 4 pull-ups each minute. Only once did I just get 3, so that was somewhere around 90 C2B Pull-ups and 100 RDLs. This was much harder than it looked.

Explosion

Kevin talked me into staying after a bit to do some explosive stuff. We did 6 or 7 sets of explosive push-ups up on to plates by doing sets of 2s. The highest we got up to was 19.5″.

Then we started trying some kneeling snatches with his 15# training bar. I landed some, then went up to 25# for a few. Finally tried 35#, missed the first, and then nailed the second attempt. Next it was some kneeling jumps up on to stacked mats. We maybe got up to 8 or 10 inches.

Jill’s 29th

I was planning to take a rest day. Kevin asked if I wanted to help come up with WOD, so he made up the warm-up and I did the WOD. After coming up with it, I knew it looked like fun and I had to give it a try. Matt came in and partnered up with me in the 11am class.

Warm-up

10-20-30-20-10

  • Russian Twists (30# KB)
  • AbMat Sit-ups
  • Weighted V-ups (20# DB)

This sucked! My midline got a good workout last night with the GHD sit-ups and pullovers, so finishing these was a struggle. Took 13 or 14 minutes.

WOD

Since it was Jill’s birthday, everything was based on her age and birthdate.

1983s (33:03) AMRAP
* Partners with one person working at a time

  • 29 Hollow Rocks
  • 29 Pull-ups
  • 29 DB Snatches (45# DB)
  • 29 Wall Balls (20# MB, 10′ target)
  • 12 Curb Runs (100m)
  • 1 High Five

We split things up pretty evenly and kept a great pace. This was the best I’ve ever done on pull-ups. I did 14-14-14-15-16 of the pull-ups and all rounds I did unbroken. The most kipping pull-ups I’d done in a row was 15 before today. We ended up with the best score of the day by getting 4 full rounds and all the way through to 21 of the wall balls. When I made up the WOD I wasn’t thinking the run would be such a big portion of it, but it was probably about half of our time for each round.