Basketball
PT with T. Brose
Worked on deadlift form. Did a few sets while focusing on negative portion of lift. Then, placed feet on plate to work from a deficit. Actually felt better pulling from that position.
Then, did chipper of the following exercises:
185# hex-bar deadlift, 15 reps
95# push press, 15 reps
1.5 pood KBS, 15 reps
30 box jumps (18 inch)
30 double-unders
30 burpees
30 double-unders
30 box jumps (18 inch)
1.5 pood KBS, 15 reps
95# push press, 15 reps
185# hex-bar deadlift, 15 reps
Took approximately 16 minutes, and was awesome!
12 May 2010
Tuesday 11MAY10
CFFB
SWOD: Hang power snatch 2-2-2-2-2-2-2-2; Strict pull-ups 3 x max reps
95-110-110-115-115-120-120-125; 9-8-6
Decided to work power snatches from the hang position instead of from the ground. Still not comfortable with the transition. Definitely felt more comfortable, however, with the weight overhead. Need to continue improving skill transfer exercises. Grip was a little fried on pull-ups, but still went okay.
No time for DWOD.
SWOD: Hang power snatch 2-2-2-2-2-2-2-2; Strict pull-ups 3 x max reps
95-110-110-115-115-120-120-125; 9-8-6
Decided to work power snatches from the hang position instead of from the ground. Still not comfortable with the transition. Definitely felt more comfortable, however, with the weight overhead. Need to continue improving skill transfer exercises. Grip was a little fried on pull-ups, but still went okay.
No time for DWOD.
10 May 2010
Monday 10MAY10
CFFB
SWOD: Squat 5-5-5; Press 5-5-5
220-220-220; 120(f)-120(f)-120(f)
Squat was an absolute grind. Had trouble maintaining upright position on the last few reps. Need to keep chest up, shoulders back, and focus on driving straight up. 225# should be attainable, which would be a nice accomplishment. Press went 4-4-3. I've now failed three times at 120# and will need to do a re-set. Based on the ten percent guideline, I should go back down to 105# or 110#. Will probably go with 110# and will focus on form and explosiveness. Hopefully bench press will keep increasing and I'll be able to blow past 120# in a few weeks.
Had to skip DWOD due to lack of time.
SWOD: Squat 5-5-5; Press 5-5-5
220-220-220; 120(f)-120(f)-120(f)
Squat was an absolute grind. Had trouble maintaining upright position on the last few reps. Need to keep chest up, shoulders back, and focus on driving straight up. 225# should be attainable, which would be a nice accomplishment. Press went 4-4-3. I've now failed three times at 120# and will need to do a re-set. Based on the ten percent guideline, I should go back down to 105# or 110#. Will probably go with 110# and will focus on form and explosiveness. Hopefully bench press will keep increasing and I'll be able to blow past 120# in a few weeks.
Had to skip DWOD due to lack of time.
09 May 2010
Saturday 8MAY10
CFFB
SWOD: Strict chin-ups 3 x max reps
11-7-6
Emptied the tank on the first set and it zapped my power for the last two. Should be able to get 12 next time.
DWOD: Complete 5 rounds for time of:
5 power cleans at 75% of 1 RM (135#)
1/2 gasser farmers walk with 2 pood KBs
18.31
Current 1 RM is 175#, with 131 being 75%. However, decided to scale up slightly and it wasn't too much of a problem. Grip was a huge issue on farmers walks, but didn't have too much of an effect on power cleans. Pulling power was slightly zapped from chin-ups and having to deadlift the KBs each time to do farmers walks. Had trouble maintaining lower back tightness during power cleans. Need to remember to keep weight on heels, keep arms loose, and maintain posture during lift. Looking forward to a shot at 165# for sets across next week.
SWOD: Strict chin-ups 3 x max reps
11-7-6
Emptied the tank on the first set and it zapped my power for the last two. Should be able to get 12 next time.
DWOD: Complete 5 rounds for time of:
5 power cleans at 75% of 1 RM (135#)
1/2 gasser farmers walk with 2 pood KBs
18.31
Current 1 RM is 175#, with 131 being 75%. However, decided to scale up slightly and it wasn't too much of a problem. Grip was a huge issue on farmers walks, but didn't have too much of an effect on power cleans. Pulling power was slightly zapped from chin-ups and having to deadlift the KBs each time to do farmers walks. Had trouble maintaining lower back tightness during power cleans. Need to remember to keep weight on heels, keep arms loose, and maintain posture during lift. Looking forward to a shot at 165# for sets across next week.
07 May 2010
Friday 7MAY10
CFFB
SWOD: Bench press 5-5-5
155-155-155
Definitely a new personal best on bench press. Struggled the most on the first set for some reason; last two sets were much smoother. 160# will be a challenge, but should be manageable with some good work and eating of the next week.
DWOD: For time:
30 back squats @ bodyweight (175#)
Row 1K
30 burpees
15.11
Gave an awesome effort. Lost most of my time on back squats, but that's understandable. Focused on setting the bar a little further down on the meatier part of the traps vice up on my neck. Kept rower at about a 2 minute 500 meter pace. Busted my butt on burpees.
SWOD: Bench press 5-5-5
155-155-155
Definitely a new personal best on bench press. Struggled the most on the first set for some reason; last two sets were much smoother. 160# will be a challenge, but should be manageable with some good work and eating of the next week.
DWOD: For time:
30 back squats @ bodyweight (175#)
Row 1K
30 burpees
15.11
Gave an awesome effort. Lost most of my time on back squats, but that's understandable. Focused on setting the bar a little further down on the meatier part of the traps vice up on my neck. Kept rower at about a 2 minute 500 meter pace. Busted my butt on burpees.
Thursday 6MAY10
Tennis
Played poorly. Terrible footwork and conditioning. Need to start playing much more basketball/tennis/ultimate.
Played poorly. Terrible footwork and conditioning. Need to start playing much more basketball/tennis/ultimate.
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