SWOD: Squat 5-5-5; Press 5-5-5
215-215-215; 120-120-120
Felt awesome on squats, especially the first few reps on each set. Rested about 3.30 minutes between sets, which probably helped. Need to keep focusing on getting the bar lower on the back, keeping elbows up, and driving out of the hole with the posterior chain. Presses were extremely difficult. Rested 4.00 minutes before second set and 5.00 minutes before third set, and needed every last second. Was barely able to lock out the last rep on sets 2 and 3. 125# will be a huge struggle next week; will need 5.00 minutes between each set, for sure.
Had to skip DWOD today due to lack of time. Was supposed to be 300 meter rows and 1.5 pood KBS. It's too bad, but I'm at least happy that I was able to advance on SWOD.
28 February 2010
Sunday 28FEB10
Rest day
Got restless at home and decided to work on POSE running technique. Also, went to gym and did jump rope work to improve foot strength. Tested 500 meter row time and scored: 1.42.
Got restless at home and decided to work on POSE running technique. Also, went to gym and did jump rope work to improve foot strength. Tested 500 meter row time and scored: 1.42.
27 February 2010
Saturday 27FEB10
Warm-up: foam roller; OHS practice; snatch balance
DWOD: Find power snatch 3 RM (100#)
Then, complete five rounds of:
3 snatch pulls
3 power snatches
3 snatch push presses
Perform at 60% of power snatch 3 RM (65#)
Not an impressive weight, but it would the best I've ever done. Really focused on extension at top, and not having to press it out. Also focused on keeping bar close to body on the way up. Still landing a little wide with feet, but it's getting better. The snatch DWOD was on the light end, especially the snatch push presses. However, it's all helpful toward developing comfort with snatch.
DWOD: Find power snatch 3 RM (100#)
Then, complete five rounds of:
3 snatch pulls
3 power snatches
3 snatch push presses
Perform at 60% of power snatch 3 RM (65#)
Not an impressive weight, but it would the best I've ever done. Really focused on extension at top, and not having to press it out. Also focused on keeping bar close to body on the way up. Still landing a little wide with feet, but it's getting better. The snatch DWOD was on the light end, especially the snatch push presses. However, it's all helpful toward developing comfort with snatch.
26 February 2010
Friday 26FEB10
Warm-up: foam roller; mobility work
SWOD: Power clean 3-3-3-3-3
140-140-140-140-140
Didn't feel particularly explosive at this weight. 145#, whenever its called for, won't be a walk in the park. Really need to focus on completing the hip extension. Right now, it feels like I'm quitting before reaching full extension.
DWOD: Complete 15-10-5 reps of:
135# bent-over rows
Strict chin-ups
14.50
Lack of strength took away METCON component of this workout. Need to continue getting stronger so that these types of workouts will be more manageable. Probably could have scaled rows down to 115# or so.
SWOD: Power clean 3-3-3-3-3
140-140-140-140-140
Didn't feel particularly explosive at this weight. 145#, whenever its called for, won't be a walk in the park. Really need to focus on completing the hip extension. Right now, it feels like I'm quitting before reaching full extension.
DWOD: Complete 15-10-5 reps of:
135# bent-over rows
Strict chin-ups
14.50
Lack of strength took away METCON component of this workout. Need to continue getting stronger so that these types of workouts will be more manageable. Probably could have scaled rows down to 115# or so.
24 February 2010
Thursday 25FEB10
SWOD: Squat 5-5-5
210-210-210
Felt strong today. Last rep on each set was difficult, but never felt as though I couldn't handle it. Did this workout at WNYD with KF, which was fun. Continue to creep toward 225#.
DWOD: Complete 15-10-5 reps of:
135# bench press
Dips
This workout was absurdly difficult. Not used to doing so much pressing. Had to scale down rep scheme from 21-15-9; also, dips was substitute for ring dips. Can't even imagine how hard it would be to do this DWOD as rx'd.
210-210-210
Felt strong today. Last rep on each set was difficult, but never felt as though I couldn't handle it. Did this workout at WNYD with KF, which was fun. Continue to creep toward 225#.
DWOD: Complete 15-10-5 reps of:
135# bench press
Dips
This workout was absurdly difficult. Not used to doing so much pressing. Had to scale down rep scheme from 21-15-9; also, dips was substitute for ring dips. Can't even imagine how hard it would be to do this DWOD as rx'd.
23 February 2010
22 February 2010
Tuesday 23FEB10
SWOD: Deadlift 5 RM; Strict pull-ups, 3 sets
285; 9-6-6
Felt strong on deadlift. Reset after each lift, and think that made difference on form. Could feel shoulders rounding on last few reps, but back wasn't in jeopardy. Was able to squeeze out a ninth pull-up on the first set, but it really tired me out. Wondering when I'll start seeing improvement on them.
DWOD: AMRAP in 15 minutes of:
Max push-ups
15 box jumps (24 in.)
7 rounds plus 6 push-ups and 9 box jumps
Push-ups went as follows: 20-15-12-10-9-8-7-6, for a total of 87. Placed two 45# bumper plates on top of 18 in. box to add some height. Not certain exactly how high it was, but it was pretty solid for 15 reps. Need to get over fear of jumping onto 18 in. box with 12 in. box on top of it.
285; 9-6-6
Felt strong on deadlift. Reset after each lift, and think that made difference on form. Could feel shoulders rounding on last few reps, but back wasn't in jeopardy. Was able to squeeze out a ninth pull-up on the first set, but it really tired me out. Wondering when I'll start seeing improvement on them.
DWOD: AMRAP in 15 minutes of:
Max push-ups
15 box jumps (24 in.)
7 rounds plus 6 push-ups and 9 box jumps
Push-ups went as follows: 20-15-12-10-9-8-7-6, for a total of 87. Placed two 45# bumper plates on top of 18 in. box to add some height. Not certain exactly how high it was, but it was pretty solid for 15 reps. Need to get over fear of jumping onto 18 in. box with 12 in. box on top of it.
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