But there ya go!
Warmed up then:
1 mile run, 7:02. Feeling strong running.
5 rounds of L-sit pull ups x 7, 15 27" box jumps, 10 push ups. 16 minutes and change.
Thursday, February 26, 2015
Wednesday, February 25, 2015
Pop Tart
Watching to see if I clanked the weights.
Warm up (barbell, lunges, pull ups, extensions and snatch practice). The the cross fit, scaled.
4 rounds 500m row + 10 over head squats (used 75 lbs, not 155 :-0). 16 minutes and change.
Power cleans 5 x 3 (95, 115, 135, 145, 115) and then 5 squat cleans at 115. 5 x deadlift at 225.
Running warm down, 800m in 4:02, walk 400m, then 3 x 400m runs at 10.5, 2.5 minutes est in between.
Long day!
Warm up (barbell, lunges, pull ups, extensions and snatch practice). The the cross fit, scaled.
4 rounds 500m row + 10 over head squats (used 75 lbs, not 155 :-0). 16 minutes and change.
Power cleans 5 x 3 (95, 115, 135, 145, 115) and then 5 squat cleans at 115. 5 x deadlift at 225.
Running warm down, 800m in 4:02, walk 400m, then 3 x 400m runs at 10.5, 2.5 minutes est in between.
Long day!
Sunday, February 22, 2015
Post Tart
Friday, 10 x 200m "sprints" on the treadmill. Incline at 0.5 and speed at 12.5.
Saturday; Cocktail CLub. Similar to Glee Club, more indulgence.
Today, squatty squat squat squats. Front squats x 5 (135, 155, 175, 185, 195 maxed at 3 reps) then back squats x5( 205, 225, 245, 225 225). "Fun"ishers 2 sets 20 x 135.
Saturday; Cocktail CLub. Similar to Glee Club, more indulgence.
Today, squatty squat squat squats. Front squats x 5 (135, 155, 175, 185, 195 maxed at 3 reps) then back squats x5( 205, 225, 245, 225 225). "Fun"ishers 2 sets 20 x 135.
Wednesday, February 18, 2015
Tart
Warm up, snatch practice at 95lbs and 10x 135 DL's then DL's, 5x225, 5x235, 5x245, 5x265, 5x 275 and 10 push ups in between.
Finishers: 2 rounds of 135 DLs x 20. After the last round a gym tart doing her spandex tightening cable cross overs told me I was bending the bar when the weights clanked at the bottom. I was told I did not have to do it like that. I told her gee thanks then did 5 squat cleans in her face without making a sound.
Mile run (8:15) then stretches. Beside the tart, unfortunately.
Finishers: 2 rounds of 135 DLs x 20. After the last round a gym tart doing her spandex tightening cable cross overs told me I was bending the bar when the weights clanked at the bottom. I was told I did not have to do it like that. I told her gee thanks then did 5 squat cleans in her face without making a sound.
Mile run (8:15) then stretches. Beside the tart, unfortunately.
Tuesday, February 17, 2015
Still at it
Getting ready for WCBU GM division Team Canada. And trying to beat back the clock.
Today: bar warm up + pull ups and front/back extensions then 5 rounds 80 lb walking lunges x12, 12 x 27" box jumps and 45 tiles of two step, like on an agility ladder 1-2 over, 1-2 over...
Finisher: 12 x 135lb front squat + 15 push ups, 2 sets.
Yesterday, Mile run (7:15) then 15,12,9 + 5 minutes rest, 12,9,6 + 5 minutes rest, 9,6,3 reps of 80lb thrusters and pull ups. 4:30, 4:15, 3:10. Pretty awful.
Saturday was a mile run (7:35) then power cleans, 6 sets of 5 up to to 140lbs. Practice snatches at 80lbs.
Friday was 10 x 200m (0.13 mile) runs at 0.5 incline on the treadmill. Speed at 12/12.5 mph. Rest in between 1:30 to 2:00. Finisher was 2 sets of 15 pull ups, 15 dips.
Thursday was a solid warm up then back squats, 8x205 ATG followed by a 400m run at 10.5/0.5 incline. Three rounds. Finisher was deadlifts, 5 x 205, 5 x 225, 5 x 245.
In the last month there have been work outs like this, all working around a complaining knee. Knee is now feeling better.
Today: bar warm up + pull ups and front/back extensions then 5 rounds 80 lb walking lunges x12, 12 x 27" box jumps and 45 tiles of two step, like on an agility ladder 1-2 over, 1-2 over...
Finisher: 12 x 135lb front squat + 15 push ups, 2 sets.
Yesterday, Mile run (7:15) then 15,12,9 + 5 minutes rest, 12,9,6 + 5 minutes rest, 9,6,3 reps of 80lb thrusters and pull ups. 4:30, 4:15, 3:10. Pretty awful.
Saturday was a mile run (7:35) then power cleans, 6 sets of 5 up to to 140lbs. Practice snatches at 80lbs.
Friday was 10 x 200m (0.13 mile) runs at 0.5 incline on the treadmill. Speed at 12/12.5 mph. Rest in between 1:30 to 2:00. Finisher was 2 sets of 15 pull ups, 15 dips.
Thursday was a solid warm up then back squats, 8x205 ATG followed by a 400m run at 10.5/0.5 incline. Three rounds. Finisher was deadlifts, 5 x 205, 5 x 225, 5 x 245.
In the last month there have been work outs like this, all working around a complaining knee. Knee is now feeling better.
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