5 mins of jump rope warm up.
The gym was packed so this was kind of hard for me to string together, a little break inbetween exercises.
45 Thrusters with the BB @ 85#
30 pull ups
1k row
took me about 14:05. the thrusters were the hardest part. During the pull ups people would jump in to use the cable machine, kind of annoying and delayed my time.
good workout though. Did some press work after and some dead hang pull ups.
ab work to follow.
Tuesday, November 30, 2010
Monday, November 29, 2010
Ty - 11/29/2010
Memorial WOD for Kari (John A's GF) who died in May of 2010. Derek programmed this. She would have been 29 today.
RX 155# (that's what i used)
11 Push Jerks - 155#
11 Chest to bar pullups
400 meter run
29 power cleans -155#
29 burpees
400 meter run
28 deadlifts - 155#
28 box jumps - 24"
400 meter run
17:12
The cleans were super heavy. I did singles with fairly long breaks after 5. The burpees were super hard b/c they immediatly followed the cleans.
Eno was at least 100 meters ahead of me on the last 400 meter run. i paused at 200 meters and hauled ass to catch him. I thought i was going to sneak past him at the last minute. about 30 feet from the finish line, he heard me coming. We got the same time but he beet me by about 12 inches. then we both collapsed. was pretty funny.
SUPER HARD workout. I had that funky metalic taste in my mouth afterwards.
RX 155# (that's what i used)
11 Push Jerks - 155#
11 Chest to bar pullups
400 meter run
29 power cleans -155#
29 burpees
400 meter run
28 deadlifts - 155#
28 box jumps - 24"
400 meter run
17:12
The cleans were super heavy. I did singles with fairly long breaks after 5. The burpees were super hard b/c they immediatly followed the cleans.
Eno was at least 100 meters ahead of me on the last 400 meter run. i paused at 200 meters and hauled ass to catch him. I thought i was going to sneak past him at the last minute. about 30 feet from the finish line, he heard me coming. We got the same time but he beet me by about 12 inches. then we both collapsed. was pretty funny.
SUPER HARD workout. I had that funky metalic taste in my mouth afterwards.
Friday, November 26, 2010
Ty - 11/25/2010
Turkey day workout.
Max squat clean and jerk: 185. tried for 195 but failed in the squat.
Metcon:
50 pullups
100 pushups
150 squats
13:14
This was super hard. My legs were jello after
Max squat clean and jerk: 185. tried for 195 but failed in the squat.
Metcon:
50 pullups
100 pushups
150 squats
13:14
This was super hard. My legs were jello after
Tuesday, November 23, 2010
Ty - 11/23/2010
worked on split Jerks using 115#
metcon:
AMRAP box jumps in 3 minutes using a 20" box: 134
2 minute rest
AMRAP kettlebell swings in 2 minutes using 2 pood/70# kettle: 34
2 minute rest
AMRAP burpees in 1 minute: 23
post wod: 3x10 GHD situps
some double unders
metcon:
AMRAP box jumps in 3 minutes using a 20" box: 134
2 minute rest
AMRAP kettlebell swings in 2 minutes using 2 pood/70# kettle: 34
2 minute rest
AMRAP burpees in 1 minute: 23
post wod: 3x10 GHD situps
some double unders
Monday, November 22, 2010
Ty - 11/22/2010
played around with power squat cleans - up to 125. I spent about 10 minutes the last two days "hanging out" in a deep squat position. seemed to help w/ flexibility and knee pain. these HSCs felt good
Metcon:
7 rounds of:
10 deadlifts - 135#
5 toes to bar
3:05. smoked this one. did everything fast and unbroken.
Double unders - as many as possible in 3 minutes - 182.
had trouble stringing more than 10-20 of these. i think doing this after a heavy grip metcon caused issues.
Metcon:
7 rounds of:
10 deadlifts - 135#
5 toes to bar
3:05. smoked this one. did everything fast and unbroken.
Double unders - as many as possible in 3 minutes - 182.
had trouble stringing more than 10-20 of these. i think doing this after a heavy grip metcon caused issues.
Sunday, November 21, 2010
Ty - 11/21/2010
Open Gym.
Worked on some snatch drills w/ Derek. Did snatch balance and hang squat snatch. worked up to 115. Good stuff.
Metcon:
1k row
50 pushups (must release hands at bottom)
30 pullups
7:45
The pushups were the limiting factor. tough.
30 ring pushups
3x10 GHD situps. changed my form on these. Derek suggested i keep my lumbar curve and not tough the ground w/ my hands.
Worked on some snatch drills w/ Derek. Did snatch balance and hang squat snatch. worked up to 115. Good stuff.
Metcon:
1k row
50 pushups (must release hands at bottom)
30 pullups
7:45
The pushups were the limiting factor. tough.
30 ring pushups
3x10 GHD situps. changed my form on these. Derek suggested i keep my lumbar curve and not tough the ground w/ my hands.
Saturday, November 20, 2010
Ty 11/19/2010
"Bear Complex"
Each round of the bear complex consists of 5 of the following sequence. You do not put the bar down until all 5 sequences (25 movements) are completed. The same weight is obviously used.
Power Clean
Front Squat
Push Press (bring it behind the neck on the way down)
Back Squat
Push Press (brint it in front of the neck on the way down)
Tough exercise.
65#, 75#, 95#, 115#
115 was tough, i lost my form on the presses toward the last sequence. Tried 135 and stopped after one sequence. Wasnt feeling up to par but it still would have been really tough.
Each round of the bear complex consists of 5 of the following sequence. You do not put the bar down until all 5 sequences (25 movements) are completed. The same weight is obviously used.
Power Clean
Front Squat
Push Press (bring it behind the neck on the way down)
Back Squat
Push Press (brint it in front of the neck on the way down)
Tough exercise.
65#, 75#, 95#, 115#
115 was tough, i lost my form on the presses toward the last sequence. Tried 135 and stopped after one sequence. Wasnt feeling up to par but it still would have been really tough.
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