Thursday was a pretty rough day. Dragging from the lack of sleep and just a bunch of shit going on. Maybe one day something will work out.
I went in a little early to establish a new 1RM on floor press since I couldn't do it today because of school.
bar(5)-55(5)-75(3)-95(1)-115(1)-125(1)PR-130fail
I remember going for the 1RM last time I did this, like well over a year ago and my pr was like 1# for 113#. It was rather depressing. So I was pretty ecstatic to see a 12# PR at 125!
Strength: Front Squat 5-5-5 65%-70%-75% (based numbers off of 170#)
bar(5)-85(5)-110(5)-120(5)-130(5)
Even though I set my 1RM as 160 last week, I felt like I could've had 165 and Kelly's numbers were off of 170, so I just went with those weights. They actually felt pretty good. My hips don't feel as tight/bad during the front squat. I still can't figure that out. But overall, all three sets felt good. I really tried to hit the bottom of the hole and drive from there. Since that's where I catch my clean, I might as well work from there...
WOD:
5 Rounds for time of:
20 Wall ball shots (20/14)
20 Sit-ups
6:27
This wod was pretty much made for me. Wall balls are easy for me all sets were unbroken. Sit-ups were all unbroken. Feel like I've been kind of slow on those lately, so I need to get some more core work in!
Cash Out
5-5-5 Dead hang Pull-ups (blue-blue-red)
5-5-5 ring dips (purple)
*alternate movements
Feel like my pull-ups have been a struggle lately, so I'm trying to incorporate more dead hangs in again. I need to start utilizing the bar/band at home too! Ring dips actually felt really good, I need to start doing some holds and just practicing without the band. I'm determined to get those in a wod soon!
After everything, it was Hannah's Birthday so we celebrated with these cupcakes, they were pretty delish. It was like a one and done kind of cupcake, you were satisfied after having one and didn't over indulge! And Kelly brought a bottle of wine since we both had rather frustrating days!
Showing posts with label Front Squat. Show all posts
Showing posts with label Front Squat. Show all posts
Friday, May 4, 2012
Tuesday, May 1, 2012
More downs than ups...
Last week was a rough week for me in the gym. It sucks that I feel like I've been making some great progress and then 1RM week comes and shit hits the fan. My back wasn't feeling all that great, so that didn't help either! Along with my mind being in 50 different places at once...it wasn't exactly an ideal week to max out.
Monday started with Back squat. Old 1RM is 190, I was hoping for 200. All day I was thinking about that 200, but never felt the confidence to get it. So really I just shoudl've stayed home and not even tried. I got 195 half way up, but couldn't finish the lift. Called it quits and did the wod in a bad mood. Never a good combination.
Tuesday was press. I find this to be THE hardest movement to PR on. It's pure strength, no technique involved. It sucks. I got 95# last October. I couldn't even get that on Tuesday. At least I was laughing about it that day and wasn't pissed. One of these days I'll get to 100#....I think I'm going to add in some Press strength on my own in hopes of that helping...(Bear any suggestions?)
Thursday was supposed to be weighted dead hang pull-up and max effort unbroken kipping. But since I missed Wednesday's Front Squat 1RM becuase of school, I did that instead. Was determined to get a PR since the week was off to a bad start. I wanted to at least end it on a good note. Old PR was 155 and got 160. I probably could've gotten 165, but was happy with a PR and didn't want to end on a fail if I couldn't get it. So I was happy, but it was short lived once Jer came over and made note of how he destroyed me and with Bear making note of it on FB. My efforts felt pretty worthless. Then I did the wod which was all legs, 200m sprint, box jumps and thrusters. The first rounds of bj's were awful, my legs felt like they weighed 300# each! But it was a good one nonetheless.
Sunday I went in to open hour to work on DL that I missed on Friday. I was worried about my back so I knew this wasn't going to go as well as I wanted. I wanted 250, old 1RM is 243. But once I got to 235 and it was an ugly lift, I knew 250 was far away. I tried it though, basically stood next to the bar attempted, got like a cm off the ground and was like not worth. Did the same with 245. So I called it quits before I did anything stupid. And moved onto Grace!
Last time I did Grace was after the Life AsRX competition in October and my back was roasted then so it took me nearly 6 min, i think it was 5:43 or something. And prior to that I had never done the actual 95#, it's always been 40kg which is 88#. and that 7# difference is quite the difference. But this time I went through it RX'd in 3:35. I was happy with that. My quads were on fire. I did the first 7 tap and go, then 3, then it was a mix of singles. just dropping the bar and following it down and picking it right back up.
Then Kelly and I decided to do Josh's Hero/Suicide Wod as a team s ince we both wanted to do a little more but not smoke ourselves. took us like 17:06,
Yesterday I went to the gym after school. Only 4 more classes left and the semester is over. I can't wait!
Strength Power Snatch + OHS 1+1x7 @65-75%, I used 85# and actually did 8 rounds.
Really focused on a deadlift than a quick pull from the pockets. I tend to rush the bottom of the lift which makes me jump forward. I'm glad it was power today since I have to drop to the bottom of the squat for this lift all the time. This really made me focus on a quick turnover and landing above parallel. OHS was full depth, I was shortening it before Bear told me to go lower. Which makes sense, since that's where I catch everything and need to work from the hole!
WOD:
4 rounds FT:
20 walking lunges (I added a womens bar over head)
10 C2D push ups
5 Ring dips (purple band)
8:46
Saw Hannah add the bar over head in the class before me and I thought that was a good idea to add some core work into it. Sheesh that smoke my shoulders though. Made the push ups and ring dips much harder than they already are. Ring dips were by far the hardest part for me on these. Really need to start working on these more....I need more time in my life.
Monday started with Back squat. Old 1RM is 190, I was hoping for 200. All day I was thinking about that 200, but never felt the confidence to get it. So really I just shoudl've stayed home and not even tried. I got 195 half way up, but couldn't finish the lift. Called it quits and did the wod in a bad mood. Never a good combination.
Tuesday was press. I find this to be THE hardest movement to PR on. It's pure strength, no technique involved. It sucks. I got 95# last October. I couldn't even get that on Tuesday. At least I was laughing about it that day and wasn't pissed. One of these days I'll get to 100#....I think I'm going to add in some Press strength on my own in hopes of that helping...(Bear any suggestions?)
Thursday was supposed to be weighted dead hang pull-up and max effort unbroken kipping. But since I missed Wednesday's Front Squat 1RM becuase of school, I did that instead. Was determined to get a PR since the week was off to a bad start. I wanted to at least end it on a good note. Old PR was 155 and got 160. I probably could've gotten 165, but was happy with a PR and didn't want to end on a fail if I couldn't get it. So I was happy, but it was short lived once Jer came over and made note of how he destroyed me and with Bear making note of it on FB. My efforts felt pretty worthless. Then I did the wod which was all legs, 200m sprint, box jumps and thrusters. The first rounds of bj's were awful, my legs felt like they weighed 300# each! But it was a good one nonetheless.
Sunday I went in to open hour to work on DL that I missed on Friday. I was worried about my back so I knew this wasn't going to go as well as I wanted. I wanted 250, old 1RM is 243. But once I got to 235 and it was an ugly lift, I knew 250 was far away. I tried it though, basically stood next to the bar attempted, got like a cm off the ground and was like not worth. Did the same with 245. So I called it quits before I did anything stupid. And moved onto Grace!
Last time I did Grace was after the Life AsRX competition in October and my back was roasted then so it took me nearly 6 min, i think it was 5:43 or something. And prior to that I had never done the actual 95#, it's always been 40kg which is 88#. and that 7# difference is quite the difference. But this time I went through it RX'd in 3:35. I was happy with that. My quads were on fire. I did the first 7 tap and go, then 3, then it was a mix of singles. just dropping the bar and following it down and picking it right back up.
Then Kelly and I decided to do Josh's Hero/Suicide Wod as a team s ince we both wanted to do a little more but not smoke ourselves. took us like 17:06,
Yesterday I went to the gym after school. Only 4 more classes left and the semester is over. I can't wait!
Strength Power Snatch + OHS 1+1x7 @65-75%, I used 85# and actually did 8 rounds.
Really focused on a deadlift than a quick pull from the pockets. I tend to rush the bottom of the lift which makes me jump forward. I'm glad it was power today since I have to drop to the bottom of the squat for this lift all the time. This really made me focus on a quick turnover and landing above parallel. OHS was full depth, I was shortening it before Bear told me to go lower. Which makes sense, since that's where I catch everything and need to work from the hole!
WOD:
4 rounds FT:
20 walking lunges (I added a womens bar over head)
10 C2D push ups
5 Ring dips (purple band)
8:46
Saw Hannah add the bar over head in the class before me and I thought that was a good idea to add some core work into it. Sheesh that smoke my shoulders though. Made the push ups and ring dips much harder than they already are. Ring dips were by far the hardest part for me on these. Really need to start working on these more....I need more time in my life.
Friday, April 6, 2012
Heyo!
Last couple days have been pretty good. I've been feeling a lot better. I decided today, that if I worked 4 days a week and had one day off to sleep in, I would be a much happier person! I felt so great waking up this morning after sleeping 10.5 hours!! So refreshed.
Yesterday at the gym we did front squats for strength and a wod with rowing and box jumps. Squats felt a little tight again, so I was rolling on the ball a lot between sets. The tightness makes me descend a lot slower which makes it harder for me to get out of the whole. Hoping I can get my hammies and hips a lot less tight by the time 1rm week comes! Wod felt good, tried to go hard during the rows and pace it on the box jumps to prevent injuries.
Today was a pure strength day at the gym. After a little longer warm up it was time to establish a new single rep max on the snatch. This is definitely my favorite lift. It's just awesome how quick of a movement it is and how some people can lift some crazy weights over head!
I was a little nervous going into this because I've barely worked on this movement since February. The open wod 12.2 was really the last time I got a lot of reps in. So I took a lot of time warming up with the bar and going through progressions. My goal was to get somewhere between 116-120. My last PR was 115 and I remember the rush I had after that! ugh, what a feeling.
I did quite a few warm up sets, started with 55 then went to 65-75-85-95-105-110-117. I originally jumped from 105 to 117 and I was struggling a little bit. With that I decided to move down to 110 to get some confidence with going under the bar. I really have no problem dropping under the bar, as everyone knows. My problem is activating my shoulders and getting that bar locked out over head.
I took two more attempts at 117 and I was thiiiiiiis close. I was just a little soft in the shoulders, but enough that I couldn't stand it. So I went after it one more time, dropped super fast under the bar and had it locked out. Got myself stable and stood it up. Was a little shaky standing it up, so I made sure I held it standing for a few seconds, threw it to the ground and jumped for joy! :)
So glad to have the Berry's there lifting with me this morning and getting little tips from Bear and Brandon. Great morning at the gym. I love pure lifting days! :) Holler!
Yesterday at the gym we did front squats for strength and a wod with rowing and box jumps. Squats felt a little tight again, so I was rolling on the ball a lot between sets. The tightness makes me descend a lot slower which makes it harder for me to get out of the whole. Hoping I can get my hammies and hips a lot less tight by the time 1rm week comes! Wod felt good, tried to go hard during the rows and pace it on the box jumps to prevent injuries.
Today was a pure strength day at the gym. After a little longer warm up it was time to establish a new single rep max on the snatch. This is definitely my favorite lift. It's just awesome how quick of a movement it is and how some people can lift some crazy weights over head!
I was a little nervous going into this because I've barely worked on this movement since February. The open wod 12.2 was really the last time I got a lot of reps in. So I took a lot of time warming up with the bar and going through progressions. My goal was to get somewhere between 116-120. My last PR was 115 and I remember the rush I had after that! ugh, what a feeling.
I did quite a few warm up sets, started with 55 then went to 65-75-85-95-105-110-117. I originally jumped from 105 to 117 and I was struggling a little bit. With that I decided to move down to 110 to get some confidence with going under the bar. I really have no problem dropping under the bar, as everyone knows. My problem is activating my shoulders and getting that bar locked out over head.
I took two more attempts at 117 and I was thiiiiiiis close. I was just a little soft in the shoulders, but enough that I couldn't stand it. So I went after it one more time, dropped super fast under the bar and had it locked out. Got myself stable and stood it up. Was a little shaky standing it up, so I made sure I held it standing for a few seconds, threw it to the ground and jumped for joy! :)
So glad to have the Berry's there lifting with me this morning and getting little tips from Bear and Brandon. Great morning at the gym. I love pure lifting days! :) Holler!
Tuesday, March 13, 2012
Catch up
I forgot to post about a couple of WOds last week, so time to catch up.
Thursday we did some prep for 12.3. But we started off with strength of 5x5 deadhang pull-ups and 5x5 ring dips. Ideally these were weighted, but I'm far from adding weight. I'd actually like to lose weight to make these easier. I did the pull-ups on the red band for the first two sets then went to the blue band. For the ring dips I tried the first one of every set unassisted then went to purple for all the other reps. Still need to work on static holds for this!
Next, was on to prep for 12.3. We did:
4:00 AMRAP
12 Push Jerk (75#)
6 T2B
1:00 Rest
2:00 AMRAP
Box Jumps (20") Open standards
I believe I got almost 4 rounds in the first amrap then I got 47 box jumps. the bar felt heavy and my kip for my T2B was on and off. Some were good, some were just awful. I've been doing box jumps to this standard since regionals last year, so I was pretty comfortable with that. Ovearll it gave me an idea of how to pace 12.3 on Sunday.
Friday, I took the day off work to go to the Dr. I've had a pretty persistant cough since the beginning of February, and my boss finally told me to take the day off and go to the dr. so that was pretty sweet. Finally got some antibiotics and the cough is almost gone.
Decided to hit up the 9:30AM class since I had school and night. It's been the first Friday workout I've had in awhile. But it was nice to get a workout in, in the morning.
Strength: Front Squat. Don't remember my numbers, but I know the last set felt heavy and was fought for.
WOD:
250M Row
50 Double Unders
25 Sit-ups (GHD)
250M Row
50 Double Unders
25 Back Extensions (GHD)
250M Row
50 Double Unders
25 Russian Twists (14# ball)
10:38
Loved this WOD. It was written on the board with regular ab mat sit-ups and floor back extensions. But I wanted an extra challenge since I can fly through those easily, so I went up and used the GHD. Definitely glad I did that because it gave that extra push. Double unders were pretty good, just my calves were tired from the box jumps the night before and my shoulders have really been tiring on those! Overall great wod!
Thursday we did some prep for 12.3. But we started off with strength of 5x5 deadhang pull-ups and 5x5 ring dips. Ideally these were weighted, but I'm far from adding weight. I'd actually like to lose weight to make these easier. I did the pull-ups on the red band for the first two sets then went to the blue band. For the ring dips I tried the first one of every set unassisted then went to purple for all the other reps. Still need to work on static holds for this!
Next, was on to prep for 12.3. We did:
4:00 AMRAP
12 Push Jerk (75#)
6 T2B
1:00 Rest
2:00 AMRAP
Box Jumps (20") Open standards
I believe I got almost 4 rounds in the first amrap then I got 47 box jumps. the bar felt heavy and my kip for my T2B was on and off. Some were good, some were just awful. I've been doing box jumps to this standard since regionals last year, so I was pretty comfortable with that. Ovearll it gave me an idea of how to pace 12.3 on Sunday.
Friday, I took the day off work to go to the Dr. I've had a pretty persistant cough since the beginning of February, and my boss finally told me to take the day off and go to the dr. so that was pretty sweet. Finally got some antibiotics and the cough is almost gone.
Decided to hit up the 9:30AM class since I had school and night. It's been the first Friday workout I've had in awhile. But it was nice to get a workout in, in the morning.
Strength: Front Squat. Don't remember my numbers, but I know the last set felt heavy and was fought for.
WOD:
250M Row
50 Double Unders
25 Sit-ups (GHD)
250M Row
50 Double Unders
25 Back Extensions (GHD)
250M Row
50 Double Unders
25 Russian Twists (14# ball)
10:38
Loved this WOD. It was written on the board with regular ab mat sit-ups and floor back extensions. But I wanted an extra challenge since I can fly through those easily, so I went up and used the GHD. Definitely glad I did that because it gave that extra push. Double unders were pretty good, just my calves were tired from the box jumps the night before and my shoulders have really been tiring on those! Overall great wod!
Tuesday, January 10, 2012
A Small PR
Yesterday I decided to start the Leangains approach to eating to see if this has any success to my hopes of leaning out. Basically it's intermittent fasting. So I'll fast for 14-16 hours every day with the majority being at night and then have an 8-10 hour eating window. My first meal every day will be between 11 and noon and I will end my eating at 9. So yesterday I ate a small meal at 11 and 2:45 and my largest meal after my workout. The actual program says to eat an hour and a half to two hours before you workout, but with my commute to work, that's hard to do. I'm going to take this approach for a few week and see what kind of progress I make...
It's Single Rep Max Week! Cheers to getting over my plataues!
Strength: Front Squat 1-1-1-1-1
5 @ 65#
3 @ 83 #
1 @ 105#
1 @ 125#
1 @ 150# (unevenly loaded bar)PR
1@ 155# PR
1 @ 165# fail (about 6 attempts?)
I'm really excited to get after the lifts this week to see how much progress I've made. But I won't lie, I'm a little nervous too. My old SRM for my Front Squat was last May at 147#. I was really shooting to get 165, but just didn't have it in me last night. 155 went up pretty easily so I figured I'd jump up to 165 and give it a go. Each attemp I would get up to a point, probably 45 degrees and couldn't go any further. I couldn't get those last few inches. SO incredibly frustrating. By the end I just tired myself out. I KNOW I have 165, I'll have to attempt it again sometime soon...
WOD:
500m Row - 1:52
4 Rounds of:
5 Burpees
10 Jerks (115/75#)
20 Double Unders
8:31
I had a few goals for this:
-hard and fast row - pretty good, only a few seconds of my personal best 500m
-fast burpees - kind of slowed down on the third round
-unbroken Jerks - first round unbroke, last 3 were 5-5
-unbroken Double Unders - unbroken, 16-4, 13-7, unbroken
Overall this WOD went pretty well and fast. Took a few too many breaths to start the double unders each round which would've shortened my time. Jerks just got heavy. Again, need to get stronger upper body. Skill work hopefully will kick in soon with that!
It's Single Rep Max Week! Cheers to getting over my plataues!
Strength: Front Squat 1-1-1-1-1
5 @ 65#
3 @ 83 #
1 @ 105#
1 @ 125#
1 @ 150# (unevenly loaded bar)PR
1@ 155# PR
1 @ 165# fail (about 6 attempts?)
I'm really excited to get after the lifts this week to see how much progress I've made. But I won't lie, I'm a little nervous too. My old SRM for my Front Squat was last May at 147#. I was really shooting to get 165, but just didn't have it in me last night. 155 went up pretty easily so I figured I'd jump up to 165 and give it a go. Each attemp I would get up to a point, probably 45 degrees and couldn't go any further. I couldn't get those last few inches. SO incredibly frustrating. By the end I just tired myself out. I KNOW I have 165, I'll have to attempt it again sometime soon...
WOD:
500m Row - 1:52
4 Rounds of:
5 Burpees
10 Jerks (115/75#)
20 Double Unders
8:31
I had a few goals for this:
-hard and fast row - pretty good, only a few seconds of my personal best 500m
-fast burpees - kind of slowed down on the third round
-unbroken Jerks - first round unbroke, last 3 were 5-5
-unbroken Double Unders - unbroken, 16-4, 13-7, unbroken
Overall this WOD went pretty well and fast. Took a few too many breaths to start the double unders each round which would've shortened my time. Jerks just got heavy. Again, need to get stronger upper body. Skill work hopefully will kick in soon with that!
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