Warm-up: mobility work
WOD: "Joshie"
20# dumbbell snatch, 21 reps, right arm, left arm
21 pushups
20# dumbbell snatch, 15 reps, right arm, left arm
15 pushups
20# dumbbell snatch, 9 reps, right arm, left arm
10 minutes. Absolutely terrible effort today. Was devestated from "Linda" and 400 meter walking lunges on Thanksgiving. Need serious work on snatches from the floor. Need to step up intensity.
29 November 2009
28 November 2009
Sunday 29NOV09
Warm-up: shoulder mobility work
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 225#
Bench Press: 135#
Medicine Ball Cleans
32.43
Can't imagine doing this WOD as rx'd. Back was so shredded after doing so many deadlifts. Was able to get through all sets of bench press unbroken, which was surprising. Next time, hope is to keep 225# for deadlift, increase to 145# for bench press, and add in 95# cleans.
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 225#
Bench Press: 135#
Medicine Ball Cleans
32.43
Can't imagine doing this WOD as rx'd. Back was so shredded after doing so many deadlifts. Was able to get through all sets of bench press unbroken, which was surprising. Next time, hope is to keep 225# for deadlift, increase to 145# for bench press, and add in 95# cleans.
27 November 2009
26 November 2009
Friday 27NOV09
Warm-up: jump rope practice
WOD: Complete AMRAP in 20 minutes of:
10 Double-unders
10 Sit-ups
10 Back extensions
Screwed up. WOD was supposed to be sets of 15, not ten. Anyways, completed 17 rounds plus Double-unders. Legs were still stiff from yesterday's lunges. Looking forward to day off tomorrow.
WOD: Complete AMRAP in 20 minutes of:
10 Double-unders
10 Sit-ups
10 Back extensions
Screwed up. WOD was supposed to be sets of 15, not ten. Anyways, completed 17 rounds plus Double-unders. Legs were still stiff from yesterday's lunges. Looking forward to day off tomorrow.
25 November 2009
Thursday 26NOV09
Warm-up: 400 meter Run
WOD: 400 meter Walking lunge
18.52
One of the most difficult WODs that I've done in a while. MC came along for the ride and actually finished just after me. Legs were locking up really bad towards the end. Now, it's time for turkey!
WOD: 400 meter Walking lunge
18.52
One of the most difficult WODs that I've done in a while. MC came along for the ride and actually finished just after me. Legs were locking up really bad towards the end. Now, it's time for turkey!
24 November 2009
Wednesday 25NOV09
Warm-up: Row 500 meters
WOD:
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
110-110-110-110-110
135-135-135-135-135
135-135-115-115-115
Felt great up until the second set of Push Jerk. Shoulders were incredibly fatigued -- decided to drop weight for last three sets. Need to focus on re-dip on Push Jerk to move up in weight.
WOD:
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
110-110-110-110-110
135-135-135-135-135
135-135-115-115-115
Felt great up until the second set of Push Jerk. Shoulders were incredibly fatigued -- decided to drop weight for last three sets. Need to focus on re-dip on Push Jerk to move up in weight.
23 November 2009
Tuesday 24NOV09
Rest Day
Much needed after last three workouts. Going to spend the evening buying groceries for Thanksgiving. I've been tasked with turkey, gravy, mashed potatoes, and stuffing. MC is in charge of cranberry sauce, corn pudding, and pumpkin pie. JAC is bringing his famous green-bean casserole and, of course, some wine.
Much needed after last three workouts. Going to spend the evening buying groceries for Thanksgiving. I've been tasked with turkey, gravy, mashed potatoes, and stuffing. MC is in charge of cranberry sauce, corn pudding, and pumpkin pie. JAC is bringing his famous green-bean casserole and, of course, some wine.
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