Spring semester is finished and I'm free until June 4th. I finished with an A and B, I'm really happy with that since A&P is a pretty difficult course. I'll be taking the second half of that class this summer in an 8 week class, so it's going to be tough! But I'm ready for it. After my brain was fried from a 200 question final Monday night, I headed to the gym.
Our Strength and Wod were combined, and this is what it was:
Push Press 5-5-5+
Jerk 3-3-3-3-3 (work up to a have triple)
PP: 85-95-105(10 reps - i think?)
95-105-115-125-130
Haven't worked push press in awhile, so I wasn't really sure how accurate my 125 srm was. But I went with it anyway. Last few reps on the 5+ set were kind of ugly and I felt it in my back. Definitely didn't keep my core tight enough.
Wasn't sure how far to push it with the Jerks since I just got 145 a few weeks ago as my srm. And my arms were a little tired from the PP. But 125 felt pretty good and I felt like I could go up a few more pounds. The last rep at 130 I came out front, so I had B clean it and I repeated that rep. But I felt good overall.
Tuesday
Strength: Back Squat 5-5-5+ (base #s off 90% of TM. TM=176)
115-132-150(7)
I was a little delayed in starting my strength as I was talking to someone about the gym, so I had to rush through these sets. Hips are tight as usual, mom helped me with some stretching after. Gonna try to do that every day and see how that helps.
WOD:
3 Rounds for time of:
400m Row
10 Push ups
400m run
10 Pull ups
16:31
I actually underestimated this one. I forgot that the reps of 10 would be rather quick, so this would be more of a cardio workout. Which is something I needed. My pull-ups have been struggling lately, but I've added in extra work on dead hangs again, so they improved during this one. The first set was unbroken, second was 5-3-1-1, third was 5-2-2-1. I was pretty stoked with my first set, so I was hoping to do the same for the last two rounds. I fell short, but there's improvement. The row and push-ups gassed my quads like no other, so that slowed down my runs. However, I'm glad I finished this around 16.5 min!
Showing posts with label Jerk. Show all posts
Showing posts with label Jerk. Show all posts
Wednesday, May 9, 2012
Tuesday, January 31, 2012
Stupid Jerk
Pretty exhausted today. Definitely lacking sleep and need to fix that...
Strength: Jerk
53 (3) - 73 (2) - 98(1)-108(1)-118 quit
All I have to say is AHHHHHHH!!!! So damn frustrating! I was looking forward to tackling the jerk 1RM and hoping to get around 145 today. But that hand apparently wasn't dealt to me. I took some time before the wod to do a little extra stretching and mobility with my shoulders, thinking I should warm them up for some heavy lifts overhead. That was apparently the worst thing I could've done to my shoulders. I think I really jinxed myself last week by saying I was finally starting to enjoy the Jerk and felt comfortable with them...fuck. My warm up set at 53 I started to feel pinching in BOTH my shoulders, normally it's the right one, so this was really upsetting. Did a couple at 73, still there. Did my first rep at 98, yep still there. Grabbed the ball and started rolling on it hoping that would help. Did 108....still there. Racked 118, dip slight drive and just dropped it. Felt the pinching and decided it wasn't worth it. I have absolutely no idea where this came from. I haven't had this shoulder issue for MONTHS!!!! The only thing we could think of is that extra stretching and mobility I did beforehand. The last few times where we've done Jerk as the strength at heavy weights, I felt great, no pinching, nothing. Sunday I did a wod with 15 jerks at 95 and did extras after and they felt fine. So I'm convincing myself that I over stretched my shoulders and that I've just been used to them being tighter when I lift, and that's why the pinching started. Fingers crossed, that's all it was...since the Open starts in 23 days, that's definitely not what I need...
WOD:
4 Rounds:
20 jumping lunges
10 Pull-ups
4:28
My quads were still rocked from yesterday so the jumping lunges were rough, especially the third round. Pull-ups felt great, which is awesome considering my shoulder. But if I remember correctly, it's only the Jerk that hurts my shoulder when this happens...Chris said my pull-ups looked great and were the best he's seen me do, so I guess the dead hangs are helping! Overall, good wod, hoping to get more pull-ups strung together again.
Strength: Jerk
53 (3) - 73 (2) - 98(1)-108(1)-118 quit
All I have to say is AHHHHHHH!!!! So damn frustrating! I was looking forward to tackling the jerk 1RM and hoping to get around 145 today. But that hand apparently wasn't dealt to me. I took some time before the wod to do a little extra stretching and mobility with my shoulders, thinking I should warm them up for some heavy lifts overhead. That was apparently the worst thing I could've done to my shoulders. I think I really jinxed myself last week by saying I was finally starting to enjoy the Jerk and felt comfortable with them...fuck. My warm up set at 53 I started to feel pinching in BOTH my shoulders, normally it's the right one, so this was really upsetting. Did a couple at 73, still there. Did my first rep at 98, yep still there. Grabbed the ball and started rolling on it hoping that would help. Did 108....still there. Racked 118, dip slight drive and just dropped it. Felt the pinching and decided it wasn't worth it. I have absolutely no idea where this came from. I haven't had this shoulder issue for MONTHS!!!! The only thing we could think of is that extra stretching and mobility I did beforehand. The last few times where we've done Jerk as the strength at heavy weights, I felt great, no pinching, nothing. Sunday I did a wod with 15 jerks at 95 and did extras after and they felt fine. So I'm convincing myself that I over stretched my shoulders and that I've just been used to them being tighter when I lift, and that's why the pinching started. Fingers crossed, that's all it was...since the Open starts in 23 days, that's definitely not what I need...
WOD:
4 Rounds:
20 jumping lunges
10 Pull-ups
4:28
My quads were still rocked from yesterday so the jumping lunges were rough, especially the third round. Pull-ups felt great, which is awesome considering my shoulder. But if I remember correctly, it's only the Jerk that hurts my shoulder when this happens...Chris said my pull-ups looked great and were the best he's seen me do, so I guess the dead hangs are helping! Overall, good wod, hoping to get more pull-ups strung together again.
Thursday, January 19, 2012
Pitiful Dead lifts...
Woke up pretty tired today, but sure glad it was Thursday because that's one more day closer to Friday! :)
I went in to the gym a little early to get my back squat strength in from Monday.
Back Squat:
5 @ 102
5 @ 117
5 @ 130
5 @ 142
5 @ 157
My hips and PSOAS were super tight today, so squatting felt kind of off today... Tried stretching it out and rolling on the ball, but I think it's going to take a lot of mobility to loosen them up. The other part that sucks about sitting at a desk all day! Aside from the tightness, the weight felt good. 5th rep on the last set was a bit of a struggle, but overall great.
Strength: Jerk
5 @ 77
5 @ 88
5 @ 98
5 @ 108
5 @ 119
We haven't worked on the Jerk in a long time. In the past this has been my least favorite lift, but today I felt pretty good with it. I felt like I was dropping under the bar really well and I didn't feel the pinching in my right shoulder like I tend to with the jerk. The last two sets were definitely heavy. I failed the 5th rep in the last set, my wrists just gave out. But aside from that rep, they all felt really good.
WOD:
7 rounds of:
7 Deadlifts (225/155)
7 Lateral Bar hops
5:46??
Disappointed is all I can say about this one...My DL's were awful. The first two rounds were touch and go and my back was set and felt great. Third round, I did three and had to drop the bar because I felt my back tense up and I started to get cautious. So I started doing single reps on out. I just felt my back getting tighter and tighter. It wasn't a pain or a pinch, it was just tight. For some reason every time there are heavier deads in a wod, this always happens. I worked with Chris after the wod to figure out what to do, so I'm going to have to practice with my form a little more. My butt tends to come up first, so I'm going to have to work on bringing my knees back. ugh. Super frustrating. Once I got frazzled, I lost track of what round I was on. So I'm not sure if I did 6 or 7 or 8 rounds. I did an extra round after my 5:46 time, focusing on my back. So who knows. Definitely not my best performance and my deads definitely need work!
I went in to the gym a little early to get my back squat strength in from Monday.
Back Squat:
5 @ 102
5 @ 117
5 @ 130
5 @ 142
5 @ 157
My hips and PSOAS were super tight today, so squatting felt kind of off today... Tried stretching it out and rolling on the ball, but I think it's going to take a lot of mobility to loosen them up. The other part that sucks about sitting at a desk all day! Aside from the tightness, the weight felt good. 5th rep on the last set was a bit of a struggle, but overall great.
Strength: Jerk
5 @ 77
5 @ 88
5 @ 98
5 @ 108
5 @ 119
We haven't worked on the Jerk in a long time. In the past this has been my least favorite lift, but today I felt pretty good with it. I felt like I was dropping under the bar really well and I didn't feel the pinching in my right shoulder like I tend to with the jerk. The last two sets were definitely heavy. I failed the 5th rep in the last set, my wrists just gave out. But aside from that rep, they all felt really good.
WOD:
7 rounds of:
7 Deadlifts (225/155)
7 Lateral Bar hops
5:46??
Disappointed is all I can say about this one...My DL's were awful. The first two rounds were touch and go and my back was set and felt great. Third round, I did three and had to drop the bar because I felt my back tense up and I started to get cautious. So I started doing single reps on out. I just felt my back getting tighter and tighter. It wasn't a pain or a pinch, it was just tight. For some reason every time there are heavier deads in a wod, this always happens. I worked with Chris after the wod to figure out what to do, so I'm going to have to practice with my form a little more. My butt tends to come up first, so I'm going to have to work on bringing my knees back. ugh. Super frustrating. Once I got frazzled, I lost track of what round I was on. So I'm not sure if I did 6 or 7 or 8 rounds. I did an extra round after my 5:46 time, focusing on my back. So who knows. Definitely not my best performance and my deads definitely need work!
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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