Extensive warm-up, then
16 min AMRAP partner WOD
Completed 5 rounds, +400m, +3 burpees.
Then worked on strict pull-ups and dips, 7 sets of 5 with different grips. Needed assistance on a lot of them. I'm a lot stronger w/a narrow grip for whatever reason.
If you're holding an extra 17 lbs and haven't had to change belt loops I would call that a WIN.
It's not all muscle, definitely not. But I wouldn't be surprised if maybe 8ish lbs of it is. I'd like to cut down to 210 or just below again, and if I focused on it I think I could fairly easily. 220ish seems where my body wants to settle in if I am lazy with my diet.
95 x 5
115 x 5
125 x 5
135 x 5
145 x 5
Kept the weight a little lower on this and worked on form, my feet were just stupid and had no idea what to do today. I definitely prefer split jerk or push press.
3 person partner WOD: 12 minute AMRAP
Person 1 - row 500m
Person 2 - 30 lb. dumbell thrusters
Person 3 - 50 lb. slam balls
Rotate every 500m.
We completed 140 slam balls and 108 thrusters, 2940m rowed. Dumbell thrusters suck, way worse than barbell ones.
I was thinking how much I hate dumbbell thrusters when I saw you say the same thing..lol. They're miserable.
Yeah there's nothing good about them.
Did some kettlebell work this morning. Single arm swings, single arm presses, KB push-ups (really hard and awkward!), Turkish get-ups, single arm overhead squats. Used 24 and 20 kg KBs, should've just used 24kg the whole time.
woah, kb pushup is a great idea!
I used to do a lot of KB work. Good stuff!
My hips were definitely feeling it this morning. Not bad though.
135 x 3
155 x 3 x 3
165 x 3
Really slow out of the hole on these. Need more explosion.
WOD - 5 min AMRAP
5 DL @ 185
5 Front Squat @ 185
Completed 3 rounds + 1 or 2 DL
Rx weight was 225 but I can't powerclean that, and my FS max is like 265 so doing sets of 5 at 225 would've been too much anyway. Even 185 was a struggle. Hard to clean it, and again out of the hole on FS I was super slow and not explosive at all.
21 squats @115 lbs.
21 bar-facing burpees
Completed in 13:50. Even just 115 for that many reps was a killer.
Tried some glute-ham raises afterward, intended to hit 3x10 but on the last two sets I just did 5 each. Too much hamstring cramping. Supersetted these with 3x5 of ring dips.
I feel ya up above on those push jerks.. dunno why but push jerks make me land in a weird position if I get a decent drop at all.
165 x 3 thruster is great!
Damn Paul that last WOD looks horrible. Nice job!
Thanks. I think I need to work in some banded squats like you do to work on speed out of the hole. Yeah if anything I think I've gotten worse at push jerk, I developed some bad habits at some point.
Originally Posted by ljosaitis
Ha, yeah it sucked more than I expected, underestimated 115. Thanks.
Originally Posted by Chubrock
800m easy jog
8 minute tabata: Hollow Rocks and Wall Climb holds
This SUCKED. I thought I was gonna faceplant for sure on the final wall climbs holds.
Did some mobility stuff
800m time trial: 3:27. Not terrible. Got stopped by traffic which slowed me by maybe 8-10 seconds, but that rest did let me run harder the last 250-300m or so.
Feeling lately like I really need to drop some lbs again.
Doing tabata isometric is an interesting idea.. sounds way hard.
With your strength it would probably not be that bad. For me, at my current weight, it wasn't great.
95 x 3
115 x 3
135 x 3
135 x 3
155 x 3
Felt good all the way through. I could've perhaps gone heavier, still feeling out my capabilities on this movement.
WOD - 10 minute cap
21 Deadlifts @275
21 Box jumps @24"
9 BJ (huh huh he said BJ)
Completed in 8:27. Hands are torn up. I thought this would be a little easier but doing the reps touch-and-go gets tiring. Missed on one box jump but managed to not tear a hole in my shin. So at least I've got that going for me.
Last time I did this workout was in May of 2013. I used 185 and it took me 10:50. +90 lbs and -2:23 seems like a pretty good improvement.
20 min barbell complex, 185 (I did 135)
Completed 26 in 20 minutes. Could've gone heavier. But technique was solid throughout I think.
Some pull-ups and dips afterward.
that dl boxjump workout sounds gnarly, makes me think of that open workout from earlier this year but heavy.
That DL BJ workout looked like it would blow haha. Fuck that.
It was hard but I like those kind of WODs with a strength component. I also like that I was one of two in the class that could complete the workout at that weight.
Push Jerk singles: worked up to 185, but got a form tweak from a coach that I just couldn't get to work. Failed twice on 205. Trying to keep my elbows down so I can punch the bar upward but it doesn't feel natural.
WOD - 12 min AMRAP
40 ft. walking lunges w/45 lb. plate overhead
Only did 4 or 5 rounds + 9 push-ups. My push-ups were terrible today, not sure what was going on. I just had no gas in the tank and couldn't string them together. Not a good workout today.
8 minute tabata: Hollow Rocks and Wall Climb holds
I feel like I just did this. Oh I did. Bleh.
5 rounds, 18 min cap.
3 Wall walks
L-sit for 30 seconds
Finished in 15:25. Had to scale the L sits to just holding knees high.
Strict OH Press Singles
failed on 145. Struggled about 5 inches off front rack, just couldn't extend. I've done 145 before so this was disappointing.
Barbell Complex: There was a lot of programming stuff that is boring to read so suffice to say it was 19 minutes of
6 DL (115 lbs)
6 lateral-jump burpees
6 push press/jerk (115 lbs)
The push press got really heavy after a few rounds, moving to push jerk really helped.
EMOM for 15 minutes:
1 power clean
1 full clean
Did 7 @ 135, 6 @ 155, 2 @ 165
EMOM for 10 minutes:
10 wall balls (30 lb!)
Stuck with it for 2 rounds but then had to drop to 5 WBs per round. The 30 lb. ball got heavy fast.
An 8 minute Tabata sounds disgusting... I haven't done a Tabata in a while but the normal 4 minute variety is bad enough!
10 wall ball plus pull-ups per minute? hahahahahahahahahahahahahahahahah
not a chance.
30lbs pound ball? Haha have fun with that shit.
I love disgusting you guys with my workouts.
500m row @ 1:50ish pace
Lots of warm-up, then
225 x 5
275 x 3
315 x 1
We are about to go through a squat cycle so the goal today was to get a working max of 5, 3, and 1 reps. My 5 and 3 RMs were probably a little light but I have not squatted consistently in a while so I'm ok with it. I could've maybe squeaked out 335 today and tied my all-time best but 325 is fine. I would love to get up over 350 during this cycle. My most recent maxes are 455 DL, 325 SQ, 210 BP so I am... only 10 lbs. away from FINALLY having a 1000 lb. total. Shit I should've gone for 335.
How long is the squat cycle you're going to do? I did the Smolov Base Cycle a while back and saw a noticeable improvement over the course of that 4 weeks... it was a fkn hard 4 weeks mind!