SWOD: Squat 5-5-5
220-220-220
Was incredibly difficult to lift this weight today. Had to rest five minutes between sets, and still had difficulty getting the fourth and fifth reps on the last two sets. Bar started moving very slowly. Probably shouldn't have gone for trail run on Sunday. Need to eat way more food/drink more milk, and need to get more sleep.
DWOD: Complete AMRAP in 15 minutes of:
135# any way overhead, 5 reps
10 push-ups
15 back extensions
5 rounds
Not a bad effort today. Was totally wiped out from squats and lack of sleep, but was able to grind it out. Couldn't go much faster on push jerks or push-ups. Still need to work on ramping up the intensity.
07 March 2010
Sunday 07MAR10
Rest day
Went for a run/walk on trail with VFFs. Starting to feel much better in them and should be able to run some 400/800/gassers in them soon.
Went for a run/walk on trail with VFFs. Starting to feel much better in them and should be able to run some 400/800/gassers in them soon.
06 March 2010
Saturday 06MAR10
DWOD: Complete 7 rounds of:
3 shuttle runs
6 L pull-ups
9 vertical jumps (9 ft.)
32.17
Shuttle runs were a nice change-of-pace. Had trouble maintaining footing due to mud on the grass, but it was fun. Regrouped after each run and tried to do each one at maximum effort. L pull-ups were horrible, as always. Had to ball-up instead. Need to dedicate time to this exercise. Vertical jumps were good; probably jumped higher than 9 feet, but that's okay. Also, did this workout in my VFFs; first time wearing them for a workout and I loved it.
3 shuttle runs
6 L pull-ups
9 vertical jumps (9 ft.)
32.17
Shuttle runs were a nice change-of-pace. Had trouble maintaining footing due to mud on the grass, but it was fun. Regrouped after each run and tried to do each one at maximum effort. L pull-ups were horrible, as always. Had to ball-up instead. Need to dedicate time to this exercise. Vertical jumps were good; probably jumped higher than 9 feet, but that's okay. Also, did this workout in my VFFs; first time wearing them for a workout and I loved it.
04 March 2010
Friday 05MAR10
SWOD: Power snatch 2-2-2-2-2-2-2-2
105-105-105-105-105-105-105-105
Probably the most weight I've ever snatched from the ground, but still nothing impressive. As the rounds went by, I started landing with my feet too wide apart. Need to focus on aggressive feet and getting under the bar.
DWOD: Complete AMRAP in 15 minutes of:
275# deadlift, 3 reps
5 HSPUs
Sprint 50 meters
7 rounds plus 3 deadlifts and 2 HSPUs
Love going outside my comfort zone on deadlifts. They were incredibly heavy today -- especially after all the snatches. Did sprints on basketball court at Bolling. Used 25# bumper plate under my head on HSPUs. Need to be able to go all the way to the ground soon. Back will be very sore this weekend; hopefully, it won't affect tomorrow's workout too much.
105-105-105-105-105-105-105-105
Probably the most weight I've ever snatched from the ground, but still nothing impressive. As the rounds went by, I started landing with my feet too wide apart. Need to focus on aggressive feet and getting under the bar.
DWOD: Complete AMRAP in 15 minutes of:
275# deadlift, 3 reps
5 HSPUs
Sprint 50 meters
7 rounds plus 3 deadlifts and 2 HSPUs
Love going outside my comfort zone on deadlifts. They were incredibly heavy today -- especially after all the snatches. Did sprints on basketball court at Bolling. Used 25# bumper plate under my head on HSPUs. Need to be able to go all the way to the ground soon. Back will be very sore this weekend; hopefully, it won't affect tomorrow's workout too much.
03 March 2010
Thursday 04MAR10
SWOD: Bench press 5-5-5
150-150-150
Felt strong on this lift, even though it has been about three weeks since we last did 5-5-5 bench press. Need to continue working on keeping shoulders pinched behind me and getting good drive through the heels. 155# should be manageable next time it rolls around.
DWOD: Complete ten reps for time of:
3 front squats (175#)
5 dips
7 Ks-to-Es
22.50
Gave an awesome effort on this workout. Did all sets of front squats and dips unbroken. Ks-to-Es still need improvement, but weren't too much of a problem. All of the back squat work has improved my front squat. Beat KF by about four minutes.
150-150-150
Felt strong on this lift, even though it has been about three weeks since we last did 5-5-5 bench press. Need to continue working on keeping shoulders pinched behind me and getting good drive through the heels. 155# should be manageable next time it rolls around.
DWOD: Complete ten reps for time of:
3 front squats (175#)
5 dips
7 Ks-to-Es
22.50
Gave an awesome effort on this workout. Did all sets of front squats and dips unbroken. Ks-to-Es still need improvement, but weren't too much of a problem. All of the back squat work has improved my front squat. Beat KF by about four minutes.
01 March 2010
Tuesday 02MAR10
SWOD: Deadlift 5 RM
295
Absolutely beasted this workout, with the exception of the fifth rep. First three went up smoothly, fourth was difficult, and fifth was a grind. Probably one of my greatest lifting accomplishments to date. 305# will be a challenge, but I look forward to it.
DWOD: Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
125# power cleans
Strict pull-ups
26.43
Form was strong on cleans, which was a pleasant surprise. Amazing how much easier the weight was than 135#. Pull-ups turned into single pretty quickly, but I really wanted to do the workout as rx'd. Glad I did it, though.
295
Absolutely beasted this workout, with the exception of the fifth rep. First three went up smoothly, fourth was difficult, and fifth was a grind. Probably one of my greatest lifting accomplishments to date. 305# will be a challenge, but I look forward to it.
DWOD: Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
125# power cleans
Strict pull-ups
26.43
Form was strong on cleans, which was a pleasant surprise. Amazing how much easier the weight was than 135#. Pull-ups turned into single pretty quickly, but I really wanted to do the workout as rx'd. Glad I did it, though.
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