Tag: row

Rapid Fire Squats with 285#

Went to open gym tonight to train with Brent.

Warm-up

  • 500m Row
  • 45# Clean Position Work
  • 95# Clean Position Work

Power Cleans

  • 3 @ 125#
  • 3 @ 155#
  • 2 @ 185#
  • 1 @ 215#
  • 1 @ 225#
  • 1 @ 235#
  • F @ 245#

I gave up on that last one before I even started. Would have been a power clear PR. My clean feels terrible compared to my snatch.

Strength

Back Squats

  • 5 @ 135#
  • 5 @ 185#
  • 3 @ 225#
  • 2 @ 255#
  • 10 x 2 @ 285# (rapid fire!)

Brent and I went pretty much one right after the other for those last 10 sets. Finished just under 9:00. Last few sets were a big struggle for me to get the 2nd rep.

Bench Press

  • 5 @ 135#
  • 3 @ 165#
  • 3 @ 185#
  • 3 @ 205#
  • 3 @ 215#
  • 2-F @ 225#
  • 3 @ 205#

Getting better, but right arm was still the failure on 3rd rep at 225#. Don’t think I’ve ever done more than 1 at that weight though.

WOD

5:00 AMRAP

  • 15 Ball Slams (15#)
  • 25 DU
  • 10 Pull-ups

Everything unbroken for 3+42, 8 pull-ups shy of 4 complete rounds. Haven’t done any double unders in weeks, so stoked to have done all 4 sets unbroken. The pull-ups weren’t bad either. Ball slams were terrible in that last round. Triceps were smoked from bench press.

Row for Recovery

Another 10am session. My hands are feeling the most from all of those KBS yesterday. Legs are still sore too.

Warm-up

  • 3:00 Air Dyne
  • 45# Power Clean Positions

OLY

  • 2 Power Cleans + 5 Front Squats (95#)
  • 2 Power Cleans + 5 Front Squats (125#)
  • 2 Power Cleans + 5 Front Squats (155#)
  • 2 Power Cleans + 5 Front Squats (175#)
  • 2 Power Cleans + 3 Front Squats (195#)

Cleans were not feeling the best and the bar slipped out of my hands twice because it was humid in the gym and the bar was a little slick.

Strength

Shoulder Presses

  • 5 @ 95#
  • 5 @ 100#
  • 5 @ 105#
  • 5 @ 110#
  • 5 @ 115#
  • 5 @ 120#
  • 5 @ 125#
  • 5 @ 130#
  • 1 @ 135#

I worked on short rest for the first 5 sets or so. Caught up to me at the end there with 135# when I could only manage 1 rep and was shooting for 3.

Pendlay Rows

  • 5 @ 135#
  • 5 @ 150#
  • 5 @ 165#
  • 5 @ 180#
  • 5 @ 195#

Heaviest I’ve done with these.

Conditioning

Easy 20 minute Row

I tried to keep my pace in the 2:08-2:10 range and 15-17 spm seemed to be a good stroke rate. The final numbers on the rower were 20:05 for 4,686m with an average pace of 2:08.6.

Back on the Knee

In with Matt at 10am. Was exhausted all day yesterday after the SF Halloween party Saturday.

Warm-up

  • 500m Row
  • PVC Snatches

OLY

Hang Power Snatches

  • 2 x 3 @ 65#
  • 2 x 3 @ 95#
  • 2 x 3 @ 115#

Snatch Balances

  • 3 x 3 @ 115#
  • 3 x 3 @ 135#

The focus for both was an aggressive 3rd pull and really locking out the arms.

Back Squats

  • 5 @ 135#
  • 5 @ 185#
  • 5 @ 205#
  • 5 @ 225#
  • 5 @ 245#
  • 5 @ 255#
  • 3 @ 275#
  • 10 @ 225#

Didn’t want to go crazy with the weights today. Could definitely tell I haven’t squatted in over a week, but it felt good to get under heavy weight again.

Gymnastics

7 Rounds (I go, you go with each movement)

  • 5 Strict Pull-ups
  • 5 Strict Ring Dips
  • 10 Weighted Sit-ups (10# bumper on forehead)

Matt did GHD sit-ups, but I didn’t want to put any more stress on my knee. Lifting was enough for one day.

Conditioning

5 Rounds (1:1 work:rest as I go, you go using 2 rowers)

  • 500m Row at 1:45 pace

Tough! I’ve done 4 of these with 2:00 rest between. This was even harder than the 1,000m repeats.

Knee is Almost Ready

Thought about resting, but got some energy in the afternoon, so went in to open gym. Knee keeps improving. Today I can pretty much come down the stairs like a normal human being. Hopefully Sunday night or Monday I can start doing some squats and OLY again.

Warm-up

3:00 Air Dyne

Seated DB Shoulder Press

  • 10 x 20# DBs + 20s Hold
  • 10 x 25# DBs + 20s Hold
  • 10 x 30# DBs + 20s Hold
  • 10 x 35# DBs + 20s Hold
  • 5 x 40# DBs + 20s Hold
  • 5 x 45# DBs + 20s Hold
  • 5 x 45# DBs + 20s Hold
  • 3 x 60# DBs + 15s Hold

WOD

5,000m Row

Rowed a 22 second PR with a 19:34. Started to hit the wall half way through.

20131025-191917.jpg

A Main Site WOD

In at 10 with Matt again. Walking up/down stairs is feeling better today.

Warm-up

500m Row

Strength

  • 3 Shoulder Presses at 30X1 tempo
  • 10/10 KB Rows on Bench

45-95-115-120-125-130-135 for the shoulder presses and 48-48-53-62-62-71 for the rows.

3 Rounds

  • 10 Back Squats w/ empty 45# bar
  • 30s Plank

Just a little something to get the knee moving.

WOD

This gem is today’s crossfit.com WOD. Might be the first time I’ve ever used one on the scheduled day.

15:00 AMRAP

  • 250m Row
  • 25 C2D Push-ups

Lost about 10-15 seconds in the middle due to weird bump noises from the rower, which I think just ended up being dirt on the track. Did 6 rounds plus 126m. All sets of push-ups were 5 or more.

Finisher

Tabata

  • 6 rounds of Hollow Rocks
  • 2 rounds of Supermans

I was already having to break in the 5th and 6th rounds of hollow rocks, so switched to supermans to finish it out. The hollow rocks were horrible!

Finally!!

Over at Kevin’s tonight for a few hours.

Warm-up

  • 3:00 Air Dyne
  • PVC Pass-thrus
  • PVC Snatch Positions
  • 45# Snatch Positions
  • 45# Hang Snatches standing on plywood with toes hanging off

Snatches

  • 2 @ 95#
  • 115#
  • 135#
  • 145#
  • 155#
  • 165#
  • 175#
  • 185#
  • 6 misses @ 190# (PR attempts)

I was under every single attempt at 190#, so that was good. Not tight enough though and bottoming out too fast after receiving the bar just above parallel. First attempt was the best and I had the bar way back in position, but wasn’t ready for it. Encouraged that I didn’t bail on any attempt and pulled under every single one. Here’s the first attempt…

Bench Press

  • 8 @ 45#
  • 5 @ 135#
  • 3 @ 185#
  • 2 @ 205#
  • 1 @ 215#
  • 1 @ 225#
  • 1 @ 235# (PR match)
  • 1 @ 240# (PR)
  • 10 @ 185# (activation set)
  • 4 x 3 @ 185# (Cluster sets w/ only 30s rest)

Last November I did 235# and haven’t done it since. Been pissing me off for a long time, so it was good to finally break through that barrier. I still have the weak right arm problem otherwise I’d be able to go even higher. I guess I need to do dumbbell bench pressing a lot.

WOD

4 x 1,000m Row (I go, you go)

I was shooting to keep just under a 1:50/500m pace and was successful. Rowed 3:38 the first 3 rounds and then a 3:37.

5 Days of Squats

Woke up feeling pretty good. Trained at 10am.

Warm-up

Easy 500m Row

OLY – Snatches

  • 45# Position Work
  • 2 x 2 @ 95#
  • 2 @ 135#
  • E30S 2:00 – 1 @ 155#
  • 1 @ 155# (forgot to load more weight)
  • 6 x 1 @ 165#

All power snatches again, working on receiving in higher positions. Took some videos and by correcting my setup, the first pull pretty much automatically fixed as a result. No more looping around the knees. Did have some big lopping from the hips to the top though, which will need to be fixed.

Now it’s time to start working on the bar moving more vertical and then back at the top. Here’s my bar path from the best lift of the day.

Power Snatch - 165# Bar Path

With the first pull bar path corrected, if I can improve the rest of the bar path, I think I’ll be headed for some more PRs.

Front Squats

  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 205#
  • 3 @ 225#
  • 3 @ 235#
  • 3 @ 245#
  • 3 @ 255#
  • 3 @ 265#
  • 3 @ 275# (matches 3RM PR)
  • 2 @ 285# (tried for 3, but got stuck part way up)
  • 1 @ 295#

The goal was to do triples as long as possible, then doubles, and then singles. Mostly for volume. Not much room for the doubles and triples so close to 1RM though. Knees are sore from doing heavy squats 5 days in a row. Probably no squatting until Monday to give it a rest.

Out of Gas

In at 10am this morning, but no gas in the tank. Need to start getting more sleep again and eating more. Kevin was out of it too, so we took it easy.

Warm-up

3:00 Air Dyne

OLY

Snatch Work

  • 45# Position Work
  • 65# Position Work
  • 75# Position Work
  • 2 x 2 x Power Snatch + OHS
  • 1 Power Snatch E30S 4:00 (135#)

During the position work Kevin noticed I was behind the bar in my setup and helped fix me. Really different feel in my hamstrings, but it was almost automatic to bring the bar in instead of looping around the knees like I’ve been doing. The 135# power snatches felt ok, but not a whole lot of pop today. Getting used to the corrected start position felt weird too.

Strength

Pendlay Rows

  • 15 x 105#
  • 15 x 125#
  • 15 x 135#

Front Squats

  • 5 x 135#
  • 5 x 185#
  • 3 x 5 x 205#

WOD

10:00 Row

Averaged a 2:09/500m pace and kept strokes at 18-20/minute.

Rapid Fire Squats

Over to Kevin’s garage tonight.

Warm-up

  • 3:00 Air Dyne
  • 10# plate work for shoulder shrugs and some squats holding it out front

OLY

Split Jerks

  • 2 x 75# (also 5×75# shoulder press)
  • 2 x 135#
  • 2 x 155#
  • 2 x 185#
  • 2 x 205#
  • 2 x 2 x 225#

Felt pretty terrible but I still tried to push it. Had 245# on the bar and then on my shoulders but decided to not even try it. The first set of 225# was ugly enough, so I dropped the weight from 245# and did another double with the 225#.

Block Power Cleans @ Knees

  • 3 x 135#
  • 3 x 165#
  • 3 x 195#
  • 2 x 215# (+1 fail when I didn’t even try to get under it)

The lifts at 215# were not so great. I got the bar low on my chest and without a good elbow turnover, so really had to save it. Was hard on my elbows!

Strength

Back Squats

  • 5 x 135#
  • 3 x 205#
  • 3 x 225#
  • 3 x 245#
  • 3 x 255#
  • 10 x 2 x 275# (rapid fire!)

Kevin and I kept going back to back on the 10 doubles with 275#. Our goal was to be all done in less than 10:00 and it was just a couple of seconds over 9:00 total, so under 9 for each of us individually. Wasn’t as hard as I was expecting and would be fun to try it even faster next time with no waiting between sets; go as soon as the other guy racks the bar. These are typically called cluster sets and your body is supposed to think of it as one big set.

4 Sets NFT

  • 10 Reverse Hyper (160#)
  • 5 Deficit Kipping HSPU (AbMat w/ 25# bumper and 55# competition plates stacked up)

I tried to do strict HSPU but could barely get one rep at that height.

WOD

Partner Rowing Intervals

  • 8 x 250m Row
  • Rest while partner rows

Same rower, so rest during transition time too. I think I got faster as the rounds when on. Definitely started to hit muscle fatigue in my hamstrings and ass in the last interval though, so good place to stop.

Tweaked Back

Pulled something in my back on Tuesday, but it as weird because it just felt like a knot or tight during the session. Then as I cooled off at home it got progressively worse. Sleeping that night was horrible; I wanted to scream each time I rolled over in bed. Got a hot stone massage yesterday which really helped. Felt good enough to go in this morning for a training session.

Warm-up

1,000m Row (really slow, focused on warming up my back)

Strength

Front Squats

  • 5 x 45#
  • 5 x 135#
  • 3 x 185#
  • 3 x 225#
  • 1 x 255#
  • 1 x 275#
  • 1 x 295#
  • 1 x 310# (PR)
  • F x 320#
  • 10 x 135#

Had no plans to go for a PR today but after 295# felt good I figured there was no sense in matching a PR at 305#. The PR lift felt good so I went for more and couldn’t get it up. What tweaked back? 😉

Since there were 3 of us with Matt and Davy, we came up with a 3 station rotation between bench press, pendlay rows, and rest.

Warm-up

  • 5 x 135# Bench Press
  • 5 x 135# Pendlay Rows
  • 5 x 185# Bench Press
  • 5 x 185# Pendlay Rows

5 Rounds

  • 5 x 185# Bench Press
  • 5 x 185# Pendlay Rows

The benching got easier as the rounds went on, but the rows definitely got harder.

10:00 EMOM

  • Strict Ring Dips (10-10-8-6-6)
  • Strict Chin-ups (8-8-8-6-6)

Fuck these were hard after the benching and rows.

WOD

“Annie”
50-40-30-20-10

  • DU
  • Sit-ups (anchored)

First time trying “Annie” with the anchored sit-ups and it definitely helped. Set a 13 second PR with a 6:55 with a bunch of DU misses; 4 in the round of 50 and 2 stupid ones in the round of 10.