Month: October 2014

Sleep in Sunday

Had a social at CFi list night, which was fun. Got a great sleep until after 9, which is really late for me. Open gym at 11am. Did various stretching to get loosened up.

  • 2x5x135# Stiff leg deadlifts
  • 7×205# Stiff leg deadlifts
  • 5 Rounds
    • 5 Stiff leg deadlifts (255#)
    • 5 Evil wheels

10:00 EMOM

  • 2 Power Snatch (155#)
  • 5 C2B Pull-ups

Felt great! One more pull-up per round than a month ago with the same workout.

Thruster Attack!

4 Rounds

  • 1:30 Tabata
    • 20s Thrusters (65#)
    • 10s Rest
  • 30s Rest

Still able to keep up 8 every round and got 10 on the final round for 98 total thrusters.

3 attempts

  • MAX Handstand Hold (facing wall)

I did 1:30, 1:30, and 1:49!

Haven’t been having any issues with the back, so that’s a good sign.

Out of Nowhere

Still not getting the sleep I should. In to lift with Alex at 9am. Warmed up with various stretching and a little time on the Air Dyne.

  • 3 Clean & Jerks | 40 kg
  • 3 Clean & Jerks | 40 kg
  • 3 Clean & Jerks | 60 kg
  • 3 Clean & Jerks | 70 kg
  • 2 Clean & Jerks | 80 kg
  • 2 Clean & Jerks | 85 kg
  • 2 Clean & Jerks | 90 kg
  • 1 Clean & Jerk | 95 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 105 kg
  • 1 Clean & Jerk | 110 kg
  • 1 Clean & Jerk | 110 kg

No misses all day. The jerks were not feeling good when I started at 100kg, so I was going to stay there. Then I heard Kevin give a cue of heels and something clicked. The next couple felt easy, so I decided to bump up a little. Still felt pretty good at 95% of my max.

IMG_4972.JPG

Felt like getting the heart rate up, so I did a little 500m warm-up on the rower and then went to beat my PR of 1:32.2 from April. This happened…
IMG_4971.JPG

Rowed a 1:25.1 for a 7.1 second PR! I have no idea where that came from.

Lucky 7

I need to force myself to go to bed instead of playing stupid games on my phone until late. Been dragging ass too much this week. Went in to CFi at 5:30.

Thruster Attack

  • 5×45#
  • 5×95#
  • Every 1:30 for 5 sets – 12×115#

Made it through all 5 sets unbroken, but barely. Had to dig deep to finish those.

Reverse Hyper

  • 3x10x230#

Good for the back issue.

Kevin and I got some stuff and headed outside…

  • 100m Sled Drag, pulling between legs (30# sled + 135#)
  • 100m Farmer’s Carry (2×53# KB)
  • 100m Sled Drag, pulling between legs (30# sled + 135#)
  • 100m Farmer’s Carry (2×53# KB)
  • 100m Sled Drag, pulling between legs (30# sled + 135#)
  • 100m Farmer’s Carry (2×53# KB)
  • 50m Sled Drag, pulling between legs (30# sled + 135#)
  • 50m Farmer’s Carry (2×53# KB)

Oh the burn in the ass from those bent over sled drags. Forgot how rough those can be. Good to get outside while we can.

Bench Sesh

Shoulders are tired from all of the push presses yesterday. Back was not happy sleeping last night. In to CFi at 4:30 today.

Strength

Bench Press

  • 5×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×190#
  • 5×200#
  • 5×210#
  • 5×220#

Felt good! New 5RM.

Gymnastics

4 Rounds NFT

  • 5 Strict C2B Pull-ups
  • Muscle-up
  • 5 Strict Ring Dips

Accessory

4 Rounds NFT

  • 10/10 Kroc Rows (62# KB)
  • 10/10 Side Bends (62# KB)

Conditioning

5 Rounds

  • 30s Row
  • 1:15 Rest

Went balls to the wall on the first round and was able to hold about a 1:20 pace. Distances were 182, 174 172, 168, and 171 meters. Much harder than I expected.