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TOPIC: We would like to see a show of hands who are
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11 to 20 of 230
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Strength:
3 position squat cleans w/ a push jerk at the end of each set. Planned 7 sets. Power squat clean from the floor, hang squat clean, standing squat clean (highest position, most difficult). Started at 65 lb but felt smooth so did an 8th round at 100 lb. Metcon: Tabata Goblet Squat (W/ Heartbeat), 35 lbs Tabata Kettlebell Swing (1 arm, alt R/L), 35 lbs Tabata Racked Kb Lunge (alt R/L), 35 lbs Tabata Kettlebell Push Press (One Arm alt R/L), 35 lbs Total Reps: 264 This was heavy, especially resting on top of my boney shoulder. |
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Las Vegas NV |
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5 x 4 Push Press at 75% 1RM (120) = 90 lbs
21-15-9 reps supine ring rows (my limiting movement, limited stamina) box jump overs 24"(first WOD with 24" box in almost a year, since my hip started hurting) hollow rockers (easiest part) 7:56 stretching and handstand work, yoga sun salutations afterwards. mrs svc |
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Las Vegas NV |
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Warmup:
3 rds of Cindy (5 pullups, 10 pushups, 15 airsquats). 3 x max reps pullups: 19/13/11 5 x 5 squat snatch at 65% 1RM (90 lb) = 60 lb MetCon As many rounds as possible (AMRAP) in 12 min: 5 deadlifts 5 hand squat cleans 5 push jerks at 95 lb (Rx weight for the hero WOD "DT") 6 rounds + 5 deadlifts. The cleans were the hardest part - felt very weak this morning (probably because I ate so much crap last night). mrs svc |
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Las Vegas NV |
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IB20 - can't wait to see your 9m picture. Enjoy your rejuvination time.
Games Prep. Jog 400m warm up, then another 400m to metronome (so there we are, all 18 of us, jogging in tempo, lol) C&J Complex 90% 1RM = 105 lb (every 45 sec 1 power clean, 1 hang squat clean, 1 jerk) X 8 7 min to find 1 RM front squat = 145 lb (failed 155 lb, no time for 150 lb). Then 2 rep front squat at 70% (105 lb) every 30 sec for 7 min. Finally, 50 KB swings (44 lb), 50 chest-2-bar pullups (used blue band), 50 double unders. 9:06 Thursday = rest day |
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Las Vegas NV |
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Amherst OH |
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(2271 post)
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Tuesday was sort of a rest day.
Went in after work and did a personal challenge: 500 Double Unders. 15:36 Then "yoga". Stretching, worked on handstand positioning, balance. Then 7 sun salutations. This morning. 5 x 5 Push Press @ 65% 1RM. So I did 77.5 lbs. Then 4 rds: KB snatch & OH squat 16 kg - 8 on each arm, 24 abmat sitsup, run 400m. 20:46. Really need to work on my KB technique (tonight's homework at "games prep"). |
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Las Vegas NV |
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(850 post)
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Amherst OH |
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SVC - you are a beast! And I mean that in the best way possible, all 5'3" of you!
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Amherst OH |
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Saturday - easy 5K Santa Run
Sunday - hard 1/2 Marathon 2:08 (PR) Monday - find 1RM Deadlift ?105 x 5, 135 x 5, 145 x 5, 165 x 3, 185 x 3, 205 x 1, 215 x 1, 225 x 1 (5 lb PR, might have gone heavier, but didn't want to press my luck). MetCon ?30-20-10 reps, for time of: Double Under Two Hand Dumbbell Bent Over Row, 25 lbs Dumbbell Lunge, 25 lbs 6:57 |
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Las Vegas NV |
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(850 post)
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Amherst OH |
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(2271 post)
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Start
11 to 20 of 230
End
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TOPIC: We would like to see a show of hands who are
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