Took a rest day yesterday from Oly work. Went to the gym to coach, but chose to get back to the fam and keep it a short night. Legs still a little tight, but feeling great overall.
School AM WOD
5 rounds for reps:
1:00 running clock
200m shuttle run (:42-:50)
AMRAP T2B (9-6-5-4-4)
1:00 REST
= 28
- Beautiful day out so I decided to work on some running and more bodyweight movements. Kip actually felt pretty good today.
Later that day...
Strength
Front Squat - 5 x 1 @ 80-85-90-95-90% (375 1RM)
bar(10)-135(8)-185(5)-225(3)-255(3) --- 300 - 320 - 340 - 360 - 340
- Posture felt very strong tonight. Legs felt good. Balance was good. Ready to roll for next week. Goal is gonna be 385-90...405 would make me extremely happy...we'll see!
WOD
Tabata
Ring Push Ups - 14/12/10/10/9/5/4/5
Wall Balls - 6/9/5/6/7/7/6/7
DUs - 20/20/20/20/20/20/20/20
Sit Ups - 11/11/11/10/8/9/9/10
= 4/5/20/8
- I was feeling strong in the push ups and then they were just gone. The first round of WBs killed me. I missed the wall or the short of the target 5-6 times. I had no accuracy at all. Legs were totally fine, arms were just flat gone. had a better 2nd round and then they were gone again in the 3rd. Evened off after that. My rope got all tangled to crap by the fan I think. So it ate up 8-10 seconds of my first round. I was able to whip out a fast 20 to save my score. I just stayed there the rest of the rounds. I was finishing with about 8-10 seconds left per round. Just tried as much as I could to keep moving on the sit ups. Abs were pretty sore from the sit ups and burpees on Tuesday and the T2B earlier in the day didn't help.
Cash Out
Strict GH Raises (w/ 10#) - 3 x 8/6/6
Showing posts with label ring push ups. Show all posts
Showing posts with label ring push ups. Show all posts
9.06.2012
4.24.2012
Double PR!
4/22/12
WOD
3 rds FT:
500m Row
50 DUs
= 8:27
Woke Tuesday morning with nothing, but squatting on mind! Wasn't sure what to expect as far as PRing goes, but I knew I had improved. I PR'd 2-3 weeks in to the cycle. If you look back I tried to change to those numbers and that didn't work out well so I've been working off of a lower max this entire cycle. I know my back has gotten stronger and my form has gotten better so I was pretty sure I was gonna PR again tonight.
Strength
Find new Back Squat 1RM
bar(10)-135(10)-185(8)-225(5)-275(3)-315(2) --- 365 - 405 - 430 - 460 PR -475
- Kept my hoodie on the entire time so I would stay warm and keep a good sweat going. I felt really solid. Trying to eat clean these days and I think that may have hurt me just a bit. On the way to the gym, my energy was dropping so I slammed a few protein bars for a boost. Got under the weight and I didn't have that "pop" I've had for the last few weeks. Bar felt heavy at 365 :( Made it to 430 and felt good. Went to 460 and it put up a pretty good fight. I knew I might have one more good push in me so I made the jump to 475 and started out of the hole and bailed because I just slowed down too much. The goal was to close the 500 gap as much as possible. Chipped away at it a little more today and I'm happy with that. It'll come!
5:00 REST
Find new Press 1RM
bar(10)-95(10)-135(5) --- 165 - 185 - 205 - 225 PR -230
- Had to pull double duty because I was a day behind in maxes. I knew I blew through a lot of energy in squats so I just wanted to get this one done. I knew from the past few weeks of the cycle where I was gonna end up at anyway. I haven't PRd in press since last June so I was well over due here! I used a false grip and drove it straight through. Went up so easy I was convinced I may have another 5#...hahaha...I was wrong! Extremely happy with the start of the week...2 PRs...solid!!
WOD
15 Snatch (125#)
15 Ring Push Ups
12 Snatch (145#)
12 Ring Push Ups
9 Snatch (165#)
9 Ring Push Ups
= 6:51
- I was pumped for this WOD when I saw it on the schedule. I enjoy ladders. If I would do this one again I would change the weights to 135, 155, 175 just for the sake of the weight change. Having to deal with the 5# plate became a pain chasing around. Really focused on being as fast as I could while keeping my technique as sound as possible. It worked well. I made sure my set up was square every time and it paid off. I didn't miss any reps the entire ladder. I caught a few early ones on my toes rushing through a little faster than I should have. The ring push ups were cake all were UB. The only thing I noticed the push ups do was burn up my thighs and core from staying in the plank.
Great night at Prevail!!
Cash Out
30 GHD Back Ext. (25#) (20-10)
30 GHD Rev. Hypers
WOD
3 rds FT:
500m Row
50 DUs
= 8:27
Woke Tuesday morning with nothing, but squatting on mind! Wasn't sure what to expect as far as PRing goes, but I knew I had improved. I PR'd 2-3 weeks in to the cycle. If you look back I tried to change to those numbers and that didn't work out well so I've been working off of a lower max this entire cycle. I know my back has gotten stronger and my form has gotten better so I was pretty sure I was gonna PR again tonight.
Strength
Find new Back Squat 1RM
bar(10)-135(10)-185(8)-225(5)-275(3)-315(2) --- 365 - 405 - 430 - 460 PR -
- Kept my hoodie on the entire time so I would stay warm and keep a good sweat going. I felt really solid. Trying to eat clean these days and I think that may have hurt me just a bit. On the way to the gym, my energy was dropping so I slammed a few protein bars for a boost. Got under the weight and I didn't have that "pop" I've had for the last few weeks. Bar felt heavy at 365 :( Made it to 430 and felt good. Went to 460 and it put up a pretty good fight. I knew I might have one more good push in me so I made the jump to 475 and started out of the hole and bailed because I just slowed down too much. The goal was to close the 500 gap as much as possible. Chipped away at it a little more today and I'm happy with that. It'll come!
Back Squat 460#
Find new Press 1RM
bar(10)-95(10)-135(5) --- 165 - 185 - 205 - 225 PR -
- Had to pull double duty because I was a day behind in maxes. I knew I blew through a lot of energy in squats so I just wanted to get this one done. I knew from the past few weeks of the cycle where I was gonna end up at anyway. I haven't PRd in press since last June so I was well over due here! I used a false grip and drove it straight through. Went up so easy I was convinced I may have another 5#...hahaha...I was wrong! Extremely happy with the start of the week...2 PRs...solid!!
WOD
15 Snatch (125#)
15 Ring Push Ups
12 Snatch (145#)
12 Ring Push Ups
9 Snatch (165#)
9 Ring Push Ups
= 6:51
- I was pumped for this WOD when I saw it on the schedule. I enjoy ladders. If I would do this one again I would change the weights to 135, 155, 175 just for the sake of the weight change. Having to deal with the 5# plate became a pain chasing around. Really focused on being as fast as I could while keeping my technique as sound as possible. It worked well. I made sure my set up was square every time and it paid off. I didn't miss any reps the entire ladder. I caught a few early ones on my toes rushing through a little faster than I should have. The ring push ups were cake all were UB. The only thing I noticed the push ups do was burn up my thighs and core from staying in the plank.
Great night at Prevail!!
Cash Out
30 GHD Back Ext. (25#) (20-10)
30 GHD Rev. Hypers
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