Strength
Deadlift
5 - 5 - 5
165 175 180
The 180 was really my max, the last couple reps were not pretty, rounded back for sure. First time doing heavy 5 reps.
WOD
30 back squats, 95lb (RX: 75% bwt = 125)
240 single skips (RX: 80 DU)
30 lunges, 45lb
11:59
Double unders are killing me!
Showing posts with label skipping. Show all posts
Showing posts with label skipping. Show all posts
Thursday, December 2, 2010
Monday, August 16, 2010
Monday August 16th, 6:30pm
Monday August 16
Strength:
Bench
1-1-1-1 (bonus)
85, 95(f), 90(f), 87.5
Jesse watched my 85 (which felt great) and told me to go to 95, which went to far south. The 90lb lift head east! The 87.5 was good, though Jesse told me I was pressing up and back toward my head, rather than straight up vertically.
WOD:
Foundations 3 workout
12min AMRAP
50 skips
10 front squats
50m farmers carry, 2x24kg kettlebells
5 & 1/3 rounds
(compare to 4 & 2/3 rounds in January, with 33lb bar for 5 of the squats and PVC for the rest, and 2x8kg kettlebells)
Jesse videoed my squats, and had me watch my knees shooting forward at the bottom, way in front of my toes. He suggested I work on some box squats in open gym. Also, I was going significantly deeper than neccessary.
Strength:
Bench
1-1-1-1 (bonus)
85, 95(f), 90(f), 87.5
Jesse watched my 85 (which felt great) and told me to go to 95, which went to far south. The 90lb lift head east! The 87.5 was good, though Jesse told me I was pressing up and back toward my head, rather than straight up vertically.
WOD:
Foundations 3 workout
12min AMRAP
50 skips
10 front squats
50m farmers carry, 2x24kg kettlebells
5 & 1/3 rounds
(compare to 4 & 2/3 rounds in January, with 33lb bar for 5 of the squats and PVC for the rest, and 2x8kg kettlebells)
Jesse videoed my squats, and had me watch my knees shooting forward at the bottom, way in front of my toes. He suggested I work on some box squats in open gym. Also, I was going significantly deeper than neccessary.
Tuesday, February 23, 2010
Monday 22nd Feb
Worked out in the condo gym.
I practised double unders and handstands. I got super frustrated with skipping at first, couldn't do a single double under, but then I got the rope length sorted out, and in the end, manage to intersperse 3 double unders with some singles in a set, twice! I tried handstands several times, with some help to invert, and the second last attempt was a pretty nice hold! I need to get bold, and kick up to the wall harder so I can practise on my own too.
Finished off with a few dumbbell swings, KB style. Used 25lb dumbbell, the 20lb one literally felt too light to use!
The box is closed today and tomorrow, so no class til Wednesday.
I practised double unders and handstands. I got super frustrated with skipping at first, couldn't do a single double under, but then I got the rope length sorted out, and in the end, manage to intersperse 3 double unders with some singles in a set, twice! I tried handstands several times, with some help to invert, and the second last attempt was a pretty nice hold! I need to get bold, and kick up to the wall harder so I can practise on my own too.
Finished off with a few dumbbell swings, KB style. Used 25lb dumbbell, the 20lb one literally felt too light to use!
The box is closed today and tomorrow, so no class til Wednesday.
Friday, January 29, 2010
Foundations 3: AMRAP in 12 minutes
Skills:
Front Squat - did a bunch with the 33lb bar, and tried a set of 5 with 10lb on. Felt okay on these, but I always start to struggle when the volume of reps gets high.
Overhead Squat - got out 1 with the 33lb bar (and a half, before dumping the bar), then worked with the pvc pipe for form.
Skipping - tried a few double unders, didn't get more than one in a row, but a few times I kept going into singles without tripping myself up.
WOD:
50 skips
10 front squats
50m Farmer's carry
I managed 5 squats with the 33lb bar, then did the rest with PVC pipe, and carried 2x8kg KB for the Farmer's carry.
Managed 4&2/3 rounds, was about 7 seconds too slow to make the full 5 rounds!
Front Squat - did a bunch with the 33lb bar, and tried a set of 5 with 10lb on. Felt okay on these, but I always start to struggle when the volume of reps gets high.
Overhead Squat - got out 1 with the 33lb bar (and a half, before dumping the bar), then worked with the pvc pipe for form.
Skipping - tried a few double unders, didn't get more than one in a row, but a few times I kept going into singles without tripping myself up.
WOD:
50 skips
10 front squats
50m Farmer's carry
I managed 5 squats with the 33lb bar, then did the rest with PVC pipe, and carried 2x8kg KB for the Farmer's carry.
Managed 4&2/3 rounds, was about 7 seconds too slow to make the full 5 rounds!
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