Power Snatch
1-1-1-1-1
I was able to work up to 87# which I believe is PR for me. I had to go watch my son in his spelling bee so I didn't have time for the met con.
Sunday, January 29, 2012
Thursday, 01.26.12
Strength: Bench Press 3-3-3-3-3
Got up to 85#
Conditioning: "Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups
8:10 RX
My previous PR was 8:36 and this time I was able to shave off almost 30 seconds. I really need to work on stringing more of my double-unders together.
Got up to 85#
Conditioning: "Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups
8:10 RX
My previous PR was 8:36 and this time I was able to shave off almost 30 seconds. I really need to work on stringing more of my double-unders together.
Friday, January 27, 2012
Wednesday, 01.25.12
Skill: Muscle Up technique practice
Conditioning: As Many Quality rounds/reps As Possible in 20:00:
- 2 Muscle Ups
- 4 Pistols (each leg)
- 8 Kettlebell Swings (Heaviest Possible)
Obviously I wasn't able to do the muscle ups but I tried doing them from my knees with my toes trailing on the ground. I still wasn't able to push up out of the dip without resetting my feet and jumping.
Pistols were assisted
KB swings I did at 53#
Conditioning: As Many Quality rounds/reps As Possible in 20:00:
- 2 Muscle Ups
- 4 Pistols (each leg)
- 8 Kettlebell Swings (Heaviest Possible)
Obviously I wasn't able to do the muscle ups but I tried doing them from my knees with my toes trailing on the ground. I still wasn't able to push up out of the dip without resetting my feet and jumping.
Pistols were assisted
KB swings I did at 53#
Tuesday, 01.24.12
Strength/ Skill: Pull Up Practice - Kipping, Butterfly, Strict, Rings, weighted. Accumulate 20-30 good reps.
Due to my hand tear in yesterday's workout, I was unable to do pull-ups very well so I didn't do much here.
Conditioning: Complete:
- Max. Handstand Push Ups in 5 minutes - Completed 19
- Max. Pull Ups in 4 minutes - Completed 20
- Max. Push Ups in 3 minutes - Completed 30
- Max. Supine Ring Pull Ups in 2 minutes - Completed 18
- Max. Dips in 1 minute - Completed 12
15:00 clock
To be honest, I did not care for this workout but it probably had something to do with not being able to use my hand very well which is reflected in my numbers. I didn't feel like I got anything out of it so I did another metcon:
I wanted to test out a workout I have planned for my CompoundLite class which is:
On the minute for 15 minutes:
3 Burpees
40 yard sprint
I started it out and felt like only 3 burpees was too easy, so I decided to try and add one burpee each minute. By the time I got up to 10 minutes I was dying (I was at 12 burpees). The rest of the sets I wasn't able to get my burpees and the run in within the minute.
Due to my hand tear in yesterday's workout, I was unable to do pull-ups very well so I didn't do much here.
Conditioning: Complete:
- Max. Handstand Push Ups in 5 minutes - Completed 19
- Max. Pull Ups in 4 minutes - Completed 20
- Max. Push Ups in 3 minutes - Completed 30
- Max. Supine Ring Pull Ups in 2 minutes - Completed 18
- Max. Dips in 1 minute - Completed 12
15:00 clock
To be honest, I did not care for this workout but it probably had something to do with not being able to use my hand very well which is reflected in my numbers. I didn't feel like I got anything out of it so I did another metcon:
I wanted to test out a workout I have planned for my CompoundLite class which is:
On the minute for 15 minutes:
3 Burpees
40 yard sprint
I started it out and felt like only 3 burpees was too easy, so I decided to try and add one burpee each minute. By the time I got up to 10 minutes I was dying (I was at 12 burpees). The rest of the sets I wasn't able to get my burpees and the run in within the minute.
Monday, 01.23.12
Strength: Front Squat 3-3-3-3-3
I got up to 140 on the 4th set and decided to stay there for the 5th set.
Conditioning: For Time:
- 12 Thruster (135/ 85#)
- 24 Toes to Bar
- 10 Thruster (135/ 85#)
- 20 Toes to Bar
- 8 Thruster (135/ 85#)
- 16 Toes to Bar
- 6 Thruster (135/ 85#)
- 12 Toes to Bar
- 4 Thruster (135/ 85#)
- 8 Toes to Bar
- 2 Thruster (135/ 85#)
- 4 Toes to Bar
Thrusters felt really heavy to begin with but as the workout went along and I got my form in check, I was able to string them together better.
Toes to bar are my nemesis. I quickly got to the point where I could only do one at a time and then I ripped my hand open when I was into my set of 12. I had my hand tapes but apparently I need two for T2B. I did notice after my hand rip, I was forced to do them with less rotation of my hands around the bar and used more of my back and shoulders. I was so frustrated that I didn't even check my time.
I got up to 140 on the 4th set and decided to stay there for the 5th set.
Conditioning: For Time:
- 12 Thruster (135/ 85#)
- 24 Toes to Bar
- 10 Thruster (135/ 85#)
- 20 Toes to Bar
- 8 Thruster (135/ 85#)
- 16 Toes to Bar
- 6 Thruster (135/ 85#)
- 12 Toes to Bar
- 4 Thruster (135/ 85#)
- 8 Toes to Bar
- 2 Thruster (135/ 85#)
- 4 Toes to Bar
Thrusters felt really heavy to begin with but as the workout went along and I got my form in check, I was able to string them together better.
Toes to bar are my nemesis. I quickly got to the point where I could only do one at a time and then I ripped my hand open when I was into my set of 12. I had my hand tapes but apparently I need two for T2B. I did notice after my hand rip, I was forced to do them with less rotation of my hands around the bar and used more of my back and shoulders. I was so frustrated that I didn't even check my time.
Monday, January 23, 2012
Saturday, 01.21.12
Today I accidentally ran 5.5 miles.
I was planning on taking a rest day but the runner in me overruled. After a night of much needed rain, the morning greeted me with fresh air, clearing skies, and bright sun rays breaking through white, fluffy rain clouds. Perfect running weather!
I set out to run 4 miles, but forgot to start my Nike GPS ap until I was already a mile into it. I just kept listening to the voice in my ear telling me how far I had gone and by the time I realized that the voice was a mile behind, I was almost to 5 miles. And by the time I was at 5 miles, I was only half a mile away from home.
It was a great therapeutic, mind clearing run so I didn't mind the extra distance!
I was planning on taking a rest day but the runner in me overruled. After a night of much needed rain, the morning greeted me with fresh air, clearing skies, and bright sun rays breaking through white, fluffy rain clouds. Perfect running weather!
I set out to run 4 miles, but forgot to start my Nike GPS ap until I was already a mile into it. I just kept listening to the voice in my ear telling me how far I had gone and by the time I realized that the voice was a mile behind, I was almost to 5 miles. And by the time I was at 5 miles, I was only half a mile away from home.
It was a great therapeutic, mind clearing run so I didn't mind the extra distance!
Sunday, January 22, 2012
Friday, 01.20.12
Strength:
Deadlift 3-3-3-3-3
This was my first time back doing deadlift since I tweaked my back doing the Total. I did 145, 175, 185, 195, 195 x2. My last set was difficult and I was getting some rounding and didn't want to push it too hard with my back, so I stopped. My back felt OK during, but when I was done I felt that same twinge I had before.
Conditioning:
21-15-9-15-21
Kettle Bell Swings
Burpees
This was a tough one mentally because of the counting - normally you start at high reps and then end with low, but here you have to go back up! Plus there's burpees involved and anything involving burpees is tough!
Melissa convinced me to go with the 52# kettle bell and I was pleasantly surprised that I felt comfortable with it. Burpees on the other hand are another story...
14:30 w/52# KB
Deadlift 3-3-3-3-3
This was my first time back doing deadlift since I tweaked my back doing the Total. I did 145, 175, 185, 195, 195 x2. My last set was difficult and I was getting some rounding and didn't want to push it too hard with my back, so I stopped. My back felt OK during, but when I was done I felt that same twinge I had before.
Conditioning:
21-15-9-15-21
Kettle Bell Swings
Burpees
This was a tough one mentally because of the counting - normally you start at high reps and then end with low, but here you have to go back up! Plus there's burpees involved and anything involving burpees is tough!
Melissa convinced me to go with the 52# kettle bell and I was pleasantly surprised that I felt comfortable with it. Burpees on the other hand are another story...
14:30 w/52# KB
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