Warm-up
100 Single unders
Double Under Practice
400 meter run
50 left legged single unders
50 right legged single unders
Then:
3 Rounds
20 burpees + 20 C2B
Time: 11 something....pathetic, but that's what happens when you smoke and can't breathe after the first 15 burpees
then:
failed at two bar muscle-up attempts. Gave my self punishment of this:
2 rounds
400 meter run+1 Bar Muscle-up
Untimed, but I nailed the muscle-ups and did the second one with gloves on which was a first. Also sprinted HARD the last 200 meters of the second 400.
Sunday, October 31, 2010
Saturday, October 30th, 2010
Rest Day
Note: I've been smoking nearly a pack a day of cigarettes. I really Really REALLY need to cut back both for health and finances, but I have to admit it's also been relieving a ton stress and keeping me focused in a big way. Need to remove the crutch at some point
Note: I've been smoking nearly a pack a day of cigarettes. I really Really REALLY need to cut back both for health and finances, but I have to admit it's also been relieving a ton stress and keeping me focused in a big way. Need to remove the crutch at some point
Friday, October 29th, 2010
Jerk to max
185
195 looked and felt like shit
180f,
I dropped the jerk after this because it was just a stupid day for me to do it with no sleep and I was still sore from the power cleans and snatches from the other day, but I wanted to work on getting stuff heavy off my shoulders....sooooo I did;
Push Press 2x4
155
165
170
180
Deadlift 1x5
325, Switched to hook grip after the 2nd or 3rd rep. Killed my thumb
185
195 looked and felt like shit
180f,
I dropped the jerk after this because it was just a stupid day for me to do it with no sleep and I was still sore from the power cleans and snatches from the other day, but I wanted to work on getting stuff heavy off my shoulders....sooooo I did;
Push Press 2x4
155
165
170
180
Deadlift 1x5
325, Switched to hook grip after the 2nd or 3rd rep. Killed my thumb
Wednesday, October 27th, 2010
Crazy Day
Cycle 3 Week 2
Press
120x3
140x3
150x3 PR
Hang Power Cleans
135x5
165x4
175x3
185x2
200x1
205x1 PR tie
210x1 PR and EASY, could have maybe gotten 220 today, but wanted to keep it to only 3 max attempts
Hang Power Snatch x5x3
115 for all 3 sets
then:
2x10 Windmill Deadlifts with 45#DB overhead and 75#DB deadlift + 10 x preacher curl with 30 lbs on each side (don't know how much the bar weighs, also on second set I did 8 took off the 5s and did 12 more)
then:
32 GHD sit-ups + 60 second side planks
Then many many hours later I did something stupid that actually turned out well
3x5 45# Weighted Pull-up (Wide pronated, supinated, neutral)
Bench( the dumb part):
160x5
180x5
195x7 PR
Arnold press 1x10 with 45#DBs
10x Butterfly pull-ups
Cycle 3 Week 2
Press
120x3
140x3
150x3 PR
Hang Power Cleans
135x5
165x4
175x3
185x2
200x1
205x1 PR tie
210x1 PR and EASY, could have maybe gotten 220 today, but wanted to keep it to only 3 max attempts
Hang Power Snatch x5x3
115 for all 3 sets
then:
2x10 Windmill Deadlifts with 45#DB overhead and 75#DB deadlift + 10 x preacher curl with 30 lbs on each side (don't know how much the bar weighs, also on second set I did 8 took off the 5s and did 12 more)
then:
32 GHD sit-ups + 60 second side planks
Then many many hours later I did something stupid that actually turned out well
3x5 45# Weighted Pull-up (Wide pronated, supinated, neutral)
Bench( the dumb part):
160x5
180x5
195x7 PR
Arnold press 1x10 with 45#DBs
10x Butterfly pull-ups
Tuesday, October 26, 2010
Tuesday, October 26th, 2010
Max Dead Hang Pull-ups
20 supinated grip
Wanted 20 and finally got 20, maybe could have squeezed out 1 or 2 more
Rest 2 minutes
Dead Hang pronated x 10
Rest 3 minutes
Toes to bar 1x15, 1x 11+4, 1x8 super strict
Rest 5 minutes
With gloves on 10 kipping c2b + 9 to throat
rest 2 minutes
Failed at a muscle-up and did 5 more C2B without gloves on
rest 2 minutes
1 Bar muscle-up
then:
5 minutes of handstand practice
More consistent holds, but I got lazy on keeping active shoulders near the end and fell a bunch. Need to keep the arms and shoulders completely active throughout the whole kick up
20 push-ups on fists immediately after
then:
30 second L-sit on chairs
20 supinated grip
Wanted 20 and finally got 20, maybe could have squeezed out 1 or 2 more
Rest 2 minutes
Dead Hang pronated x 10
Rest 3 minutes
Toes to bar 1x15, 1x 11+4, 1x8 super strict
Rest 5 minutes
With gloves on 10 kipping c2b + 9 to throat
rest 2 minutes
Failed at a muscle-up and did 5 more C2B without gloves on
rest 2 minutes
1 Bar muscle-up
then:
5 minutes of handstand practice
More consistent holds, but I got lazy on keeping active shoulders near the end and fell a bunch. Need to keep the arms and shoulders completely active throughout the whole kick up
20 push-ups on fists immediately after
then:
30 second L-sit on chairs
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