Got up nice an early while the weather was still nice and headed out the door for the first hill run of the Summer. I've been running hills since I was in high school for conditioning. "The Hill" was a terrible thing. I have many fond memories of it and have yet to find a hill that even comes close to it's nastiness. I hated it while I was in high school, but I never stopped running them after I graduated because I learned they were one of the best things out there to develop leg power and lung capacity.
Hill Work
4 bound x 4
50yd Sprints x 10 (60-90 sec REST)
- Wanted to find out where my legs were on this first run so I kept the volume on low side. Goal was to remain fast through the sprint. As my legs get stronger I plan on adding volume/length of runs. Felt pretty good when I was done.
Strength
Push Press - 5-3-1+@75-85-95% [255]
bar(12)-95(8)-135(5)-165(5) --- 195 - 220 - 245(4)
- Presses felt good. Didn't think I had 4 in the tank at 245, but CT convinced me otherwise.
WOD
12:00 AMRAP
200m Run
10 Burpee Box Jumps (24")
= 5+200m
- This was terrible! It was hot and humid. I was hurting. I made it inside the door from the run right as time expired and I was done! Goal was 5 rounds at the beginning of the WOD so I'm happy I got it because after 3 rounds I didn't think I was gonna make it. That was a tough one.
Cash Out
HSPU practice
Showing posts with label burpee box jumps. Show all posts
Showing posts with label burpee box jumps. Show all posts
6.19.2012
1.27.2012
Boosters!
Oh the things I do to myself! Got to bed late last night. Laid down in bed around 11:40ish and my wrist was throbbing. I meant to ice it earlier, but got caught up with the kids and forgot. So I grabbed an ice pack and threw it on and wrapped an ace bandage around it to keep it their. I fell asleep with it on and woke about 4ish with all my fingers looking like mini corn dogs. I unwrapped it in the dark and went back to bed for another 30-40 minutes before I got up for DP.
Insert side note: About 3 weeks ago, I iced the same wrist before I went to bed, but I wrapped the pack around the entire wrist. In doing this I froze a nerve in my hand. So for the last 3 weeks I have been experiencing a "pins & needles" type feeling on the top side of my right thumb and index finger and directly over said nerve in my wrist. Everyday I get a little more feeling to it, but it's still not gone. I find it kind of amusing to play with nerve at times actually when I'm bored.
We had another lively Friday crew at the DP this morning which makes it a little easier to get after it.
Strength
Cleans 3-3-3-3-3@63-70-77-85-93%
bar (5 pos.) - 135 - 165 ---190 - 210 - 230 - 255 -280 (2)
- Jumped on the platform a good 10 minutes before everyone else so I had a little more time to work through my sets. Timing was much better. I didn't feel as rushed. I was on my last set as most people were cleaning up and getting ready to start the WOD.
- Focusing on a much better bar path from lift off and active wrists as I go through today's sets. Pretty motivated after watching a buddy of mine PR his power clean last night.
Insert side note: About 3 weeks ago, I iced the same wrist before I went to bed, but I wrapped the pack around the entire wrist. In doing this I froze a nerve in my hand. So for the last 3 weeks I have been experiencing a "pins & needles" type feeling on the top side of my right thumb and index finger and directly over said nerve in my wrist. Everyday I get a little more feeling to it, but it's still not gone. I find it kind of amusing to play with nerve at times actually when I'm bored.
We had another lively Friday crew at the DP this morning which makes it a little easier to get after it.
Strength
Cleans 3-3-3-3-3@63-70-77-85-93%
bar (5 pos.) - 135 - 165 ---190 - 210 - 230 - 255 -
- Jumped on the platform a good 10 minutes before everyone else so I had a little more time to work through my sets. Timing was much better. I didn't feel as rushed. I was on my last set as most people were cleaning up and getting ready to start the WOD.
- Focusing on a much better bar path from lift off and active wrists as I go through today's sets. Pretty motivated after watching a buddy of mine PR his power clean last night.
Jason Carlson, CF Freedom, treatin' 305# like it's baby weight!
- All sets felt great. 85% felt much lighter than it did the week before during 5s. First rep of 280 flew up as did the second, but upon receiving the second and starting the squat I busted ass as I stood it up. Had to put on the boosters to get that one up I guess. Stepped back a minute to gain my composure and went at it again for the third rep, but got stapled at the bottom because I couldn't keep myself together.
- Progress has definitely got me excited for singles next week!
WOD
4 rounds of:
5 Burpee Box Jumps (24')
10 Pull Ups
15 OH Walking Lunges (45#)
= 6:02
- I needed a WOD like this one. I love wear and tear on the legs. I tried to pace myself once again and did a little better this time. Still trying to figure out what is too much and what is not.
- Kept moving during the BBJs. No stops just kept plugging along.
- Most proud of the fact I did all pull ups unbroken and no missed reps. Had plenty of pull in grip strength through the entire WOD.
- I had one break in the 4th round at rep 9...other than that it was all unbroken.
- Solid WOD. Really caught up to me and I was blown out at the end.
Cash Out
ME 500m Row = 1:36.6
- I'm short and I hate rowing!! There I said it!! Trying horribly to learn to keep my stroke cadence down. I held 1:32ish I believe for the first 250 and then saw it drift back to 1:38ish. My buddy Fain pushed me back up to the 1:32ish pace for the last 100 meters. Now my legs are really shot!!
Subscribe to:
Posts (Atom)