Front Squat
5-5-5
185-185-185
Notes: I think this was a combination of me being shitty at FS and me doing DL the day before.
Great video from Iron Maven:
[youtube=http://www.youtube.com/watch?v=UqOtZHSt_oU&hl=en&fs=1]
Archive for August, 2008
Deadlift
5-5-5
345-335-325
Notes: Form sucked on this the whole time. I think I jumped up too fast, did 95 then 135 as a warmup then jumped to 345. Back was bent on all three sets.
“Eva” (mod)
Rx’d
5 Rounds
Run 800m
30 KB Swings, 2 pood
30 Pullups
Actual
4 Rounds
Run 400m
20 KB Swings, 1.5 pood
20 Pullups
Time: 16:30
Notes: This time might be off, I’m ballparking from memory.
3 Rounds:
10 Wallball, 20 lbs
10 GHD Situps
10 Ring Dips
Time: 9:05
Notes: Obviously this post is a little late, so I’m ballparking that this is what I did but the reps/rounds might be wrong.
Long weekend off since I went up to NYC this weekend to hang with the gf. Note her sexiness even whilst posing next to a trashcan.
For the WOD:
“Fran”
Time: 4:58
Notes: New PR. Happy with this, think I had some more in the tank. Lungs were burning and the pullups sucked, but the thrusters felt pretty good. Think I’ll continue to see some improvement here.
21-15-9
Front Squat, 115/75 lbs
Dumbbell Shoulder Press, 45/25 lbs
For Time.
Time: 8:00
Notes: Should have gone heavier on the squats and lighter on the shoulder press. Two exercises that you don’t see that often on METCONs though, so thought it was a nice mixup.
Jumped in with Dan for his 3×5’s:
Squat
5 x 240
5 x 240
5 x 240
Push Jerk
4 x 175
5 x 165
Notes: The PJ just killed us, so didn’t even bother with the last set. A little disappointed about squat considering I did 5 x 275 in July.
The DU/GHD WOD the other day has put a serious hurting on my abs, they are still stiff and sore. So I just did a short WOD that put a minimum amount of strain on my midline.
15-12-9
Thrusters, 95 lbs
Kettlebell Swing, 2 pood
Time: 5:03
Had Fred, Mike, and Pat come down to the PCF Box for an oly workout, great to get those guys in here. I just worked on my snatch, got up to 155. Fairly happy with that, but need to keep working it at least once a week. I can tell that I’m gaining some explosive strength, but not making gains fast in the Snatch itself.
Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups
Post time to comments.
23:23 as rx’d.