It's been really hard to concentrate at work lately. I just have no motivation to be there.. two weeks from today, we'll be on our way to North Carolina for a mini vacay and I can't freaking wait!
Strength:
OHS 5-5-5+
85-98-112(8)
Loved seeing these for strength. We've barely worked these and it's a refresher from all the back squat and front squat work. The last set I really wanted to get 10 reps, but my wrists weren't having any of it. I tried to stabilize, but I droped the bar because my wrists were hurting too bad. ugh. Worked on getting full depth on all these reps, ass to ankle. I catch every snatch at the bottom, so I might as well work that depth here!
WOD:
16:00 Amrap of:
15 ball slams (30/20)
200m run
30 Double Unders
7+3
I don't know if it was the fact that this was my 4th day in a row, but after the second round I was beat. I felt like this was going to be a hard earned workout, but I was shooting for near 8 rounds. ALL 7 rounds of my double unders were unbroken. That was awesome! Same with ball slams. My runs were pretty sluggish. I used that as my rest to get back in there and crank out my du's. Hoping my runs will pick up, they've been pretty slow lately.
cash out: 5 turkish get ups each side with 35# kb. then 3 x 4 dead hangs with red band.
Showing posts with label Overhead squat. Show all posts
Showing posts with label Overhead squat. Show all posts
Thursday, May 10, 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.
Tuesday, April 17, 2012
Love me some OHS!
Definitely had a case of the Monday's. Did not want to get out of bed and go to work at all. But looked forward to getting to the gym to work on some OHS! It's been since October, I believe, that we really worked these in strength, so I was eager to get after it.
Overhead Squat 3-3-3-3-3
*Find a heavy 3RM
*Worked off old PR back in October of 140#
bar(5)-55(3)-85(3)-95(3)-105(3)-115(3)-125(3)-135(3)-145(1) PR
Since it was Monday night, I got to the gym later after class around 7:20. Mom always comes late so I have someone to workout with and to my surprise Hannah hadn't worked out yet either. So I was happy to have her there, so we could feed off each others strength! :)
The OHS doesn't make me feel the tightness in my hips nearly as much as in FS and BS. I have no idea why, but I'm ok with it. My shoulders felt a little sore from Sunday's workout, so I really had to get those warmed up.
I had a hard time figuring out where to go with the weights because my 1rm was from so long ago, so I looked at the board and kind of followed Cannon's+ 1/2. On my set of 135, I felt really great. I kind of lost tightness in my core on the second rep so I was a litle wobbly, but once I regained control, I felt really good.
Here is where I debated forever on what to do. Do I go for a new 1rm or continue with a heavy 3rm. First approach to 135, I couldn't jerk it up because I was still debating what to do. After seeing Hannah get 150 x3, I was like um, you're going for 3 on this set. Got the 135 up and got 3 reps out. This felt awesome since my old 1rm was 140.
After that, I decided to go for 145 for one. I just jerked 145 as my 1rm on Friday, so I knew this was going to be the most difficult part. Took me to my 3rd attempt to get it up. Regained my stability, butt and hips back, stood it up and threw it down. I'm really excited to see how far I've come on these, but sad that my jerk is going to be my limiting factor here. I know I can squat it, just need to get it up. Must get stronger overhead!
Great night at Prevail! Mom and Hannah did an amazing job, love lifting with the ladies! :)
Overhead Squat 3-3-3-3-3
*Find a heavy 3RM
*Worked off old PR back in October of 140#
bar(5)-55(3)-85(3)-95(3)-105(3)-115(3)-125(3)-135(3)-145(1) PR
Since it was Monday night, I got to the gym later after class around 7:20. Mom always comes late so I have someone to workout with and to my surprise Hannah hadn't worked out yet either. So I was happy to have her there, so we could feed off each others strength! :)
The OHS doesn't make me feel the tightness in my hips nearly as much as in FS and BS. I have no idea why, but I'm ok with it. My shoulders felt a little sore from Sunday's workout, so I really had to get those warmed up.
I had a hard time figuring out where to go with the weights because my 1rm was from so long ago, so I looked at the board and kind of followed Cannon's+ 1/2. On my set of 135, I felt really great. I kind of lost tightness in my core on the second rep so I was a litle wobbly, but once I regained control, I felt really good.
Here is where I debated forever on what to do. Do I go for a new 1rm or continue with a heavy 3rm. First approach to 135, I couldn't jerk it up because I was still debating what to do. After seeing Hannah get 150 x3, I was like um, you're going for 3 on this set. Got the 135 up and got 3 reps out. This felt awesome since my old 1rm was 140.
After that, I decided to go for 145 for one. I just jerked 145 as my 1rm on Friday, so I knew this was going to be the most difficult part. Took me to my 3rd attempt to get it up. Regained my stability, butt and hips back, stood it up and threw it down. I'm really excited to see how far I've come on these, but sad that my jerk is going to be my limiting factor here. I know I can squat it, just need to get it up. Must get stronger overhead!
Great night at Prevail! Mom and Hannah did an amazing job, love lifting with the ladies! :)
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