Basketball and PT with T. Brose.
Felt awful going up and down the court. Heat was definitely a factor, but so was lack of conditioning.
PT consisted of olympic form work with 45# bar. Then, we went outside with two 1.5 pood kettlebells. We did three types of walks: both KBs locked out overhead; both KBs in rack position; and farmers walks. Whenever I had to put them down, had to do squats or sprints.
05 May 2010
Tuesday 4MAY10
CFFB
SWOD: Deadlift 5 RM; Inverted rows 12-12-12
285; 12-12-12
Felt strong on deadlift. Still having trouble getting into correct starting position, but aggressiveness was there. Inverted rows were are nice change. CFFB called for doing them on rings, but these were difficult enough.
DWOD: Sprints
2 x 100 meters
4 x 50 meters
8 x 20 meters
SWOD: Deadlift 5 RM; Inverted rows 12-12-12
285; 12-12-12
Felt strong on deadlift. Still having trouble getting into correct starting position, but aggressiveness was there. Inverted rows were are nice change. CFFB called for doing them on rings, but these were difficult enough.
DWOD: Sprints
2 x 100 meters
4 x 50 meters
8 x 20 meters
04 May 2010
Monday 3MAY10
CFFB
SWOD: Squat 5-5-5; Press 5-5-5
215-215-215; 120(f)-120(f)-120(f)
Really struggled on both strength lifts today. Felt tight on squats and had trouble getting into the hole. Need to warm-up better next time in order to get 220#. Press wasn't even close -- reps went 4-4-3. Will give 120# one more crack. If I fail, then it will be time for a reset on press.
DWOD: 10 minute AMRAP:
5 KB snatch (1.5 pood), right hand
5 KB snatch (1.5 pood), left hand
5 push-ups
9 rounds. Really pushed hard on this workout after failing miserably on press. Love working with the KB and was impressed with myself for handling 1.5 pood.
SWOD: Squat 5-5-5; Press 5-5-5
215-215-215; 120(f)-120(f)-120(f)
Really struggled on both strength lifts today. Felt tight on squats and had trouble getting into the hole. Need to warm-up better next time in order to get 220#. Press wasn't even close -- reps went 4-4-3. Will give 120# one more crack. If I fail, then it will be time for a reset on press.
DWOD: 10 minute AMRAP:
5 KB snatch (1.5 pood), right hand
5 KB snatch (1.5 pood), left hand
5 push-ups
9 rounds. Really pushed hard on this workout after failing miserably on press. Love working with the KB and was impressed with myself for handling 1.5 pood.
01 May 2010
Saturday 1MAY10
CFFB
DWOD: Complete 7 rounds of the following:
275# deadlift, 3 reps
6 HSPUs
9 box jumps (24 inch)
16.34
Amazing workout. Loving these Saturday workouts without the linear strength component. Had to scale down from 315# on deadlift. Also, used ab-mat for depth on HSPUs.
DWOD: Complete 7 rounds of the following:
275# deadlift, 3 reps
6 HSPUs
9 box jumps (24 inch)
16.34
Amazing workout. Loving these Saturday workouts without the linear strength component. Had to scale down from 315# on deadlift. Also, used ab-mat for depth on HSPUs.
Friday 30APR10
CFFB
SWOD: Squat 5-5-5; Push press 5-5-5
210-210-210; 135-135-135
Bar was moving awfully slow on last few reps of squat. Diet had been poor and felt very tired at the end of week. Going to need to be much more alert and aggressive on 215. Push press wasn't very explosive. Need to completely open hips and get up onto toes.
DWOD: 21-15-9, with 20# vest:
Push-ups
Pull-ups
Blown away by how difficult it was while wearing vest. Definitely something I need to incorporate more.
SWOD: Squat 5-5-5; Push press 5-5-5
210-210-210; 135-135-135
Bar was moving awfully slow on last few reps of squat. Diet had been poor and felt very tired at the end of week. Going to need to be much more alert and aggressive on 215. Push press wasn't very explosive. Need to completely open hips and get up onto toes.
DWOD: 21-15-9, with 20# vest:
Push-ups
Pull-ups
Blown away by how difficult it was while wearing vest. Definitely something I need to incorporate more.
Subscribe to:
Posts (Atom)
