squat: nursing my back so just went up to 155x5. wore John G's weightlifting shoes. Good feel to them.
3 rounds for time of
8 overhead squats - 115#
25 box jumps - 24" on tire
4:08
Smoked this one. i was spent after this workout. I went home and fell asleep for 2 hours.
Monday, February 28, 2011
Ty - 2/26/2011
max split jerk: worked up to 205 with relative ease. Tried 225# - didnt lock out on teh first try. locked out on teh second try but my footing was wierd and i lost it. a bit too heavy. could probably have stuck 215#
metcon:
20 shoulder to overhead anyhow (i did jerks) at 135#
40 burpees
5:35
3 minutes of handstand hold - 45 seconds x 4
metcon:
20 shoulder to overhead anyhow (i did jerks) at 135#
40 burpees
5:35
3 minutes of handstand hold - 45 seconds x 4
Ty - 2/25/2011
max hang power snatch: cannot catch the weight below a parallel squat - worked up to 175. I did this twice. both derek and Matt said it looked close to below parallel....i have video that looks pretty close. I'm going to claim it as a hang power snatch.
3 rounds of 3 rounds of this
4 power snatch - 95
6 pullups
8 squats
You end up doing this sequence 9 total time. Rest 2 full minutes b/t rounds (2 rest periods).
1:56, 1:55, 2:01
went very light.
100 double unders in 1:05. messed up about 5 times.
3 rounds of 3 rounds of this
4 power snatch - 95
6 pullups
8 squats
You end up doing this sequence 9 total time. Rest 2 full minutes b/t rounds (2 rest periods).
1:56, 1:55, 2:01
went very light.
100 double unders in 1:05. messed up about 5 times.
Friday, February 25, 2011
2.24.11-Peter
1 hour of Yoga Sculpt.
hardworkout, i had sweat rolling into my eyes non stop because I was sweating so bad.
I think this is helping with my strength and flexability.
hardworkout, i had sweat rolling into my eyes non stop because I was sweating so bad.
I think this is helping with my strength and flexability.
Thursday, February 24, 2011
2.23.11-Peter
bench Press:
3-3-3-3-3 (175, 185, 190, 195, 200)
Metcon:
21 Deadlift- 185#
21 KB Swings-55#
30 Single unders
15 deads
15 KB swings
30 Single unders
9 deads
9KB swings
30 single under
9.12
12 mintues on treadmil- 4 mn warmup, then sprints for 1 min interval, 1 min breaks.
I feel good after this one
3-3-3-3-3 (175, 185, 190, 195, 200)
Metcon:
21 Deadlift- 185#
21 KB Swings-55#
30 Single unders
15 deads
15 KB swings
30 Single unders
9 deads
9KB swings
30 single under
9.12
12 mintues on treadmil- 4 mn warmup, then sprints for 1 min interval, 1 min breaks.
I feel good after this one
Monday, February 21, 2011
2.19.11- Peter
Bench press 3-3-3-3-3 @ 175, 185, 185, 190, 195
WOD:
10-8-6-4-2
Pushups (hands leave the floor, I got through the 1st 2 sets of this then had to do regulars, bench killed me)
Push Press @ 75#
burpees
6:19- my lungs were buring hard in the middle of this.
then: 3 sets of bar dips, 15, 10, 8
I was worn out afterwards.
WOD:
10-8-6-4-2
Pushups (hands leave the floor, I got through the 1st 2 sets of this then had to do regulars, bench killed me)
Push Press @ 75#
burpees
6:19- my lungs were buring hard in the middle of this.
then: 3 sets of bar dips, 15, 10, 8
I was worn out afterwards.
Sunday, February 20, 2011
Ty - 2/19/2011
Deadlift - 5 rep max - back is still hurting so stoped at 295. I think i have a bit more in me. Accornding to the max charts, i should be able to hit 315x5.
10 rounds for time w/ 30 second breaks after each round of:
3 power cleans - 185#
6 pullups
9 box jumps 24"
13:16
WOrked on overhead squats w/ John A afterward. got up to 155x3. Then jumped up to 185# but couldnt snatch it into position. should have used a rack.
10 rounds for time w/ 30 second breaks after each round of:
3 power cleans - 185#
6 pullups
9 box jumps 24"
13:16
WOrked on overhead squats w/ John A afterward. got up to 155x3. Then jumped up to 185# but couldnt snatch it into position. should have used a rack.
Friday, February 18, 2011
Ty - 2/17/2011
3x30 second amrap of strict pullups w/ 2 minutes rest - 13, 10, 10 - need to work on these
3x8 barbell rows 30x0 tempo
2 minute rest
1 minute amrap american kb swings - 55# - 32
30 second rest
1 minute amrap goblet squats - 55# kb - 28
30 second rest
1 minute amrap sumo deadlift highpulls 55#kb - 28
30 second rest
1 minute amrap russian kb swings 55# - 34
post: 3x5 step ups on tire w/ 30lb dbs
3x8 barbell rows 30x0 tempo
2 minute rest
1 minute amrap american kb swings - 55# - 32
30 second rest
1 minute amrap goblet squats - 55# kb - 28
30 second rest
1 minute amrap sumo deadlift highpulls 55#kb - 28
30 second rest
1 minute amrap russian kb swings 55# - 34
post: 3x5 step ups on tire w/ 30lb dbs
Thursday, February 17, 2011
Tuesday, February 15, 2011
Ty - 2/15/2011
Bench press 5 rep max - 185x5, 205x5, 225x5. decent form on 225.
Metcon:
10-8-6-4-2
Pushups (lifting hands off the ground as chest touches)
Push press - 85# (60% of 1RM)
Burpees w/ high jump
4:44
Ring dips - 3 sets of max reps - 7, 5, 4 tough after this workout.
Metcon:
10-8-6-4-2
Pushups (lifting hands off the ground as chest touches)
Push press - 85# (60% of 1RM)
Burpees w/ high jump
4:44
Ring dips - 3 sets of max reps - 7, 5, 4 tough after this workout.
2.14.11-Peter
strict Press: 3-3-3-3-3 @ 115#
WOD for time:
5 rounds for time.
5 dead lifts (270, 265, 245, 245, 245#)
10 burpees.
~9 mins
some ab work to follow.
WOD for time:
5 rounds for time.
5 dead lifts (270, 265, 245, 245, 245#)
10 burpees.
~9 mins
some ab work to follow.
Ty - 2/15/2011
Morning Kettlebell workout:
25# single arm russian swings - 10/side
10-8-6-4-2 - 25# single arm press (deep negative in touching the sternum)
1/2 tabata squats resting in bottom of squat (didnt count, did 10 squats, then 5 deep breaths etc)
10/side 45# single arm dead lifts
50 russian swings unbroken 45#
3x8 per arm bent over row w/ 45#
25# single arm russian swings - 10/side
10-8-6-4-2 - 25# single arm press (deep negative in touching the sternum)
1/2 tabata squats resting in bottom of squat (didnt count, did 10 squats, then 5 deep breaths etc)
10/side 45# single arm dead lifts
50 russian swings unbroken 45#
3x8 per arm bent over row w/ 45#
Ty - 2/14/2011
Morning Kettlebell warmup/workout:
10-8-6-4-2 of 25# kb shoulder press
50 45# russian swings
10 single arm deadlifts per side - 45#
10-8-6-4-2 of 25# kb shoulder press
50 45# russian swings
10 single arm deadlifts per side - 45#
Monday, February 14, 2011
Ty - 2/12/2011
Deadlift - was supposed to be 5 rep max. but, my back has been hurting the last week since i did that deadlift/pullups wod. Went easy. stopped at 275# and it was fairly easy.
5 rounds for time of:
50 unbroken single unders (if you screwed up, had to start over 1)
25 unbroken KB swings -1.5 pood (couldn't put the weight down)
15 pushups
I went unbroken on teh single unders and teh KB swings. the pushups got hard on round 3. i finished teh workout off doing singles on pushups. 7:45 or so i believe. pretty good time. Would have had to run the single unders and go unbroken on teh pushups to get a better time.
3x1 minute amrap of double unders - 91, 60, 81
I flipped my first tire today. did the smaller one a couple times. not too hard. woudl be really hard in a metcon.
Bought 2 kettlebells this weekend. 45# and 25#. going to try to do swings everyday and some shoulder work.
5 rounds for time of:
50 unbroken single unders (if you screwed up, had to start over 1)
25 unbroken KB swings -1.5 pood (couldn't put the weight down)
15 pushups
I went unbroken on teh single unders and teh KB swings. the pushups got hard on round 3. i finished teh workout off doing singles on pushups. 7:45 or so i believe. pretty good time. Would have had to run the single unders and go unbroken on teh pushups to get a better time.
3x1 minute amrap of double unders - 91, 60, 81
I flipped my first tire today. did the smaller one a couple times. not too hard. woudl be really hard in a metcon.
Bought 2 kettlebells this weekend. 45# and 25#. going to try to do swings everyday and some shoulder work.
Friday, February 11, 2011
Ty - 2/10/2011
3 rep max hang squat snatch. murdered this one. 155x3 then 165#x2. Caught the 3rd rep but lost it. those get hard to string w/o dropping on the ground. takes a lot out of you just hanging on.
21-15-9
Overhead squat - 95#
burpees
6:48
2 minute amrap of toe to bar - 33
50 russian kettlebell swings - 44lbs
21-15-9
Overhead squat - 95#
burpees
6:48
2 minute amrap of toe to bar - 33
50 russian kettlebell swings - 44lbs
Thursday, February 10, 2011
Wednesday, February 9, 2011
Ty - 2/8/2010
3 rep max thruster - 135#. still had a 2nd knee dip in the last rep.
Metcon:
10 Double wall balls - 20#
20 Pullups
30 thrusters @95#
20 Pullups
10 Double wall balls
7:46
I hate thrusters. i'm terrible at them. still, a good time.
Metcon:
10 Double wall balls - 20#
20 Pullups
30 thrusters @95#
20 Pullups
10 Double wall balls
7:46
I hate thrusters. i'm terrible at them. still, a good time.
2.8.11- Peter
Bench press 5-5-5-5-5-5 (135, 175.185,185, 175, 175)
WOD for Time:
Deadlifts: 10 9 8 7 6 5 4 3 2 1 -135#
Pull ups: 1 2 3 4 5 6 7 8 9 10
*did 10 deads followed by 1 pullup, 9 deads then 2 pullups, etc.
9:40
7 mins of rowing
11 mins of eliptical
some ab work to follow.
I feel bigger (fatter) lately. I need to do more cardio.
WOD for Time:
Deadlifts: 10 9 8 7 6 5 4 3 2 1 -135#
Pull ups: 1 2 3 4 5 6 7 8 9 10
*did 10 deads followed by 1 pullup, 9 deads then 2 pullups, etc.
9:40
7 mins of rowing
11 mins of eliptical
some ab work to follow.
I feel bigger (fatter) lately. I need to do more cardio.
Monday, February 7, 2011
Ty - 2/5/2011
WOrked out today after going out last night. not good.
Split Jerks - got up to 195 pretty easily.
Metcon 1: 3 clean and jerks on teh minute every minute for 10 minutes - 155#
Metcon 2: from Friday
10-9-8-7-6-5-4-3-2-1 Deadlifts at 165# (45% of 1RM max)
1- 2-3-4-5-6-7-8-9-10 Pullups
So, started by doing 10 deadlifts, then 1 pullups, then 9 deadlifts, then 2 pullups and so on.
5:03
I'm feeling it in my lower back and lats today. Should have kept a better lumbar curve.
Split Jerks - got up to 195 pretty easily.
Metcon 1: 3 clean and jerks on teh minute every minute for 10 minutes - 155#
Metcon 2: from Friday
10-9-8-7-6-5-4-3-2-1 Deadlifts at 165# (45% of 1RM max)
1- 2-3-4-5-6-7-8-9-10 Pullups
So, started by doing 10 deadlifts, then 1 pullups, then 9 deadlifts, then 2 pullups and so on.
5:03
I'm feeling it in my lower back and lats today. Should have kept a better lumbar curve.
Thursday, February 3, 2011
Ty - 2/3/2011
did some work pre class: 50 double unders, 30-40 44lb russian kettle bells swings, about 40-50 walking lunges and 3 muscle ups.
Press: 135x1
I need to work on my shoulder strength.
"JT"
21-15-9
Handstand pushups
ring dips
pushups
12:07
Scaled the handstand pushups with a 35# bumper and an abmat. Started kipping the dips after the first set.
20 seconds of box jumps x 5 with 40 second breaks. 20 reps each set. 20" tire
30 Knee to elbows
50 44lb russian KB swings
Press: 135x1
I need to work on my shoulder strength.
"JT"
21-15-9
Handstand pushups
ring dips
pushups
12:07
Scaled the handstand pushups with a 35# bumper and an abmat. Started kipping the dips after the first set.
20 seconds of box jumps x 5 with 40 second breaks. 20 reps each set. 20" tire
30 Knee to elbows
50 44lb russian KB swings
2.2.11-Peter
Bench press 3-3-3-3-3 (175, 185, 175, 175,175)
WOD:
21 deadlift -185#
21 KB swing 55#
30 single unders
15 deadlifts
15 KB swings
30 single unders
9 deadlifts
9 KB Swings
30 single under
~9 mins, I forgot my stop watch.
so ab work to follow and a few dead pull ups
WOD:
21 deadlift -185#
21 KB swing 55#
30 single unders
15 deadlifts
15 KB swings
30 single unders
9 deadlifts
9 KB Swings
30 single under
~9 mins, I forgot my stop watch.
so ab work to follow and a few dead pull ups
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