Front squats - 185x5, 205x5, 215x5
metcon- modified -
4 rounds for reps of:
2 pood russian swings (go until you break)
10 second transition
pushups on DBs (go until an extended pause)
10 second transition
1 minute of power cleans at 115#
rest 2 minutes.
220 reps - 31, 16, 15. 27, 14, 16. 23, 13, 11. 25, 13, 16
kinda hard to konw when to stop on the KBs. was a harder than i thought.
40 GHD sitsup - 10, 15, 15.
Pete came today. Good form on the front squats etc...worked up to 165#x5.
Monday, August 8, 2011
Thursday, August 4, 2011
Ty - 8/4/2011
6 rounds for time:
6 front squats @ 155# (was supposed to be 135lb thrusters)
1 gasser (basically 20 yard shuttle run x4)
6 2 pood russian swings
rested the time it took me to finish the set i just finished.
13:17 or so.
6 front squats @ 155# (was supposed to be 135lb thrusters)
1 gasser (basically 20 yard shuttle run x4)
6 2 pood russian swings
rested the time it took me to finish the set i just finished.
13:17 or so.
Monday, August 1, 2011
Ty - 8/1/2011
Tabata Pushups/Situps/Squats (that triplet in a row) x 4 or 5
then 4 or 5 rounds of
30 second plank
30 second handstand hold
then 4 or 5 rounds of
30 second plank
30 second handstand hold
Monday, July 25, 2011
Ty - 7/23/2011
Shoulder problem - made this up
600 meter run
50 russian swings - 1.5 pood/55
600 meter run
50 KB walking lunges (25/leg)
600 meter run
50 games pushups
600 meter run
19:15
first 600 was 2:20. swings were unbroken. lunges were 5x10 w/ a couple breaths break. pushups were 10 then 5's etc. runs were tough after the lunges.
600 meter run
50 russian swings - 1.5 pood/55
600 meter run
50 KB walking lunges (25/leg)
600 meter run
50 games pushups
600 meter run
19:15
first 600 was 2:20. swings were unbroken. lunges were 5x10 w/ a couple breaths break. pushups were 10 then 5's etc. runs were tough after the lunges.
Thursday, July 21, 2011
Ty - 7/21/2011
Front squats - 4x3 at 200#
shoulder still messed up. made up my own metcon
3 rounds of:
400 meter run
20 jump squats
30 situps
100 double unders
17:45
heat doesn't help. tougher than i thought. tripped up on the DUs quite a bit.
shoulder still messed up. made up my own metcon
3 rounds of:
400 meter run
20 jump squats
30 situps
100 double unders
17:45
heat doesn't help. tougher than i thought. tripped up on the DUs quite a bit.
Wednesday, July 13, 2011
Ty - 7/13/2011
Power Snatch max: up to 175 but had a pretty deep squat
3 power cleans ( 80-85% of your one rep max ) - used 205
6 dead lifts ( same weight as your cleans ) - 205
9 pull ups
5:16
The power cleans were heavy. never failed a rep but had pretty bad form - feet pretty wide. After the first set of cleans, on the pullup bar, my shoulder started hurting. i pushed through. the next morning my right shoulder killed. felt like the same injury from the summer after college. still hurts (7/21) but is better. need to go slow.
3 power cleans ( 80-85% of your one rep max ) - used 205
6 dead lifts ( same weight as your cleans ) - 205
9 pull ups
5:16
The power cleans were heavy. never failed a rep but had pretty bad form - feet pretty wide. After the first set of cleans, on the pullup bar, my shoulder started hurting. i pushed through. the next morning my right shoulder killed. felt like the same injury from the summer after college. still hurts (7/21) but is better. need to go slow.
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