Monday Chipper
FS 3x2 @ 110# (ran out of time for third set but 110 felt good)
Metcon: 33:59
(6# WB, knee push ups, red band pull ups, HSPUs with 2 ab mats for two reps and then went to 3 ab mats)
This destroyed any squatting muscles I have. So much volume! I couldn't squat without soreness until Friday!
Tuesday's WOD
Made this up on Thursday instead of 11.5 since I couldn't squat without pain and therefore, no wallballs. Also skipped the snatch work too.
Metcon at 80#: 7:00
Lost some time when my rope broke after the first 20 (unbroken) DUs. Got tripped up a bit in the 40 and 30 round but stayed unbroken on the 20 and 10 DU rounds. 80# felt right for today but it's not too heavy for me in general. I feel like I redeemed myself a bit from the DU disaster last week.
Post: some TTB kip work to get the rhythm down. Good practice with the gang.
Friday!
BP: Worked on form with the bar and then 53#. Got in one set at 63# before I re-tweaked my neck/shoulder/back just getting set on the bench. Sigh.
Metcon at 50#: 6:38
Burpees unbroken. I redid the last two PPs because Kurt called me out on my push jerks. It wasn't that 50# was heavy... I just got lazy as I got fatigued.
Post: JM presses with a 20# bar. Start from locked out bench position. Lower bar to eye level and press bar up to lock out bench position. Good lower tricep work. Nice and sore for a day and a half there!
Also threw in some kip work (pullups and ttbs) at the end. Got that ttb rhythm down!
Showing posts with label bench. Show all posts
Showing posts with label bench. Show all posts
Tuesday, April 26, 2011
Wednesday, April 20, 2011
4/11-4/15
Unbroken WOD
FS 3×5 at 100#. Based off of prior week's FS 1RM of 120#. I think I've built up back enough strength so that the 1RM has gone up but working with this and focus on activating glutes.
Metcon: DNF (4 rounds + 16 WB)
6 blue banded pullups (probably should have done all 10)
20 WB at 6# (unbroken but should have gone up to the 10#er and scaled the reps)
10 DUs (a mess… was shooting for 20).
Was really about going unbroken so I scaled it a bit too far. The DUs were just a mess this week and I never strung more than 10 together. This was quickly turning into a DU/burpee WOD as I had unimaginable trouble getting to a string of 10 in the FIRST round! Very uncharacteristic of me since I can actually string 30 DUs together fresh.
So what happened? I let the short rope get to me mentally. I wasn't jumping high enough, the cycles weren't the right rhythm and I just got really frustrated. So I bought a brand new rope and I can't wait to try it out.
Lots of burpees
4 Rounds of ring rows, 3 rounds of clapping knee push ups. Skipped 4th round due to skinned knees (a week later, the scab is STILL there and the left one keeps reopening... yuck).
Metcon: 17:57 at 55# (50% of squat clean 1RM), 16″ box
I was not looking forward this but goals were no DNF and no breaks on the burpees. Happy to achieve both so a nice small redemption from Monday. The row was better than expected too. Still feeling the shin muscle soreness here so I wasn't quite able to string them.
Max
BP 3×5: 55-60-65. I could have done more weight but I didn't really push it.
5 min of max cal row: 66
7 min to find max jerk: 105
Total: 171
This was so much more fun than I expected. I was pretty happy with the row. Jerk progression: 65-85-105-125(fx2). I have a fear of getting under the bar when the weight gets heavy. I pulled the 125 plenty high enough but I just couldn't get under it. JJ said I basically bailed before I gave the lock out a real shot. 125 is definitely possible. I just need to practice bailing the bar behind me or jerk the bar from behind my back more often.
Post – 20 ring dips with a red band. Shoulders were done.
I skipped 11.4 because I didn't really want to do more burpees oops. I do need to work on some OHSes though.
FS 3×5 at 100#. Based off of prior week's FS 1RM of 120#. I think I've built up back enough strength so that the 1RM has gone up but working with this and focus on activating glutes.
Metcon: DNF (4 rounds + 16 WB)
6 blue banded pullups (probably should have done all 10)
20 WB at 6# (unbroken but should have gone up to the 10#er and scaled the reps)
10 DUs (a mess… was shooting for 20).
Was really about going unbroken so I scaled it a bit too far. The DUs were just a mess this week and I never strung more than 10 together. This was quickly turning into a DU/burpee WOD as I had unimaginable trouble getting to a string of 10 in the FIRST round! Very uncharacteristic of me since I can actually string 30 DUs together fresh.
So what happened? I let the short rope get to me mentally. I wasn't jumping high enough, the cycles weren't the right rhythm and I just got really frustrated. So I bought a brand new rope and I can't wait to try it out.
Lots of burpees
4 Rounds of ring rows, 3 rounds of clapping knee push ups. Skipped 4th round due to skinned knees (a week later, the scab is STILL there and the left one keeps reopening... yuck).
Metcon: 17:57 at 55# (50% of squat clean 1RM), 16″ box
I was not looking forward this but goals were no DNF and no breaks on the burpees. Happy to achieve both so a nice small redemption from Monday. The row was better than expected too. Still feeling the shin muscle soreness here so I wasn't quite able to string them.
Max
BP 3×5: 55-60-65. I could have done more weight but I didn't really push it.
5 min of max cal row: 66
7 min to find max jerk: 105
Total: 171
This was so much more fun than I expected. I was pretty happy with the row. Jerk progression: 65-85-105-125(fx2). I have a fear of getting under the bar when the weight gets heavy. I pulled the 125 plenty high enough but I just couldn't get under it. JJ said I basically bailed before I gave the lock out a real shot. 125 is definitely possible. I just need to practice bailing the bar behind me or jerk the bar from behind my back more often.
Post – 20 ring dips with a red band. Shoulders were done.
I skipped 11.4 because I didn't really want to do more burpees oops. I do need to work on some OHSes though.
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