Month 2, Week 3
A1. Ring Dip Cluster @ 21X1- 1.1.1.1.1.1 x 5; rest 10 sec
these are just super hard for me =(
A2. Strict Pull Up @ 20X1- 4 unbroken x 5; rest 3 min
did first 4 sets with 3 unbroken then 1 single, last set 2 unbroken then 1 and 1. Better than last week!
+
5 sets ALL OUT
30 sec Air Dyne Sprint; rest 2:30
*during rest perform 5 deep Ring Push Ups
Tuesday 6.19.12
A. Tall Snatch- 3 x 3; rest 90 sec w/ 45# (try to go up in weight)
45#, 50#, 55#...felt much better adding weight this week...still such an awkward movement though!
45#, 50#, 55#...felt much better adding weight this week...still such an awkward movement though!
B. Hang Power Snatch- 3 @ 85# x 3; rest 90 sec (feet leave the ground, aggressive jump and fast turnover with the arms)
these felt pretty heavy, first 2 reps were ok but by the 3rd I was landing wide. See video
these felt pretty heavy, first 2 reps were ok but by the 3rd I was landing wide. See video
C1. Back Squat @ 20X1; 4 reps x 3; rest 10 sec (start @ 115# and try to add)
felt strong! started at 115# as instructed. we were slim on bumper plates so next sets went up to 135# and 145#
felt strong! started at 115# as instructed. we were slim on bumper plates so next sets went up to 135# and 145#
C2. GH Raises @ 30X1; 8-10 reps x 3; rest 3 min
did 10 all three sets
did 10 all three sets
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For time
20 Burpees
20 KBS, 53#
Row 500m
20 KBS, 53#
20 Burpees
8:23. that KB felt heavy and I just didn't want to pick it back up second set! Row was a pretty slow but steady pace and my row time was 2:18.
8:23. that KB felt heavy and I just didn't want to pick it back up second set! Row was a pretty slow but steady pace and my row time was 2:18.
Wednesday 6.20.12
A1. HSPU @ 30X1- max reps x 4; rest 10 sec (try strict then go into kipping, while doing kipping try to speed up reps, get hands set where you don’t have to adjust hand placement when head touches ground)
5, 5, 5, 5...wasn't able to do any strict- all kipping :(
5, 5, 5, 5...wasn't able to do any strict- all kipping :(
A2. Kipping Pull Ups- max reps x 4; rest 3 min
15, 15, 15, 15....surprisingly these felt pretty good!
15, 15, 15, 15....surprisingly these felt pretty good!
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3 sets; rest 4 x work
5 Hang Squat Clean TnG, 85#
45 sec Air Dyne
1:11, 1:13, 1:10......not too bad, squat clean was fine and air dyne was simply air dyne
1:11, 1:13, 1:10......not too bad, squat clean was fine and air dyne was simply air dyne
Thursday 6.21.12
A. Clean & Jerk- 1 rep @ 125# every 30 sec for 10 min
very challenging! more weight+more reps-rest= tough! but I did it! See Video
very challenging! more weight+more reps-rest= tough! but I did it! See Video
B. Dead Lift @ 13X1- 3 reps @ 60% x 8 sets; EMOM (FAST off the ground)
135#.....not bad
135#.....not bad
+
5 sets; every 90 seconds
15 Wall Ball, 15#
7 toes to bar
now this one was quite upsetting ;( i was breathing so hard the whole time; my rest was not long at all by the time I finished each set. pretty discouraging after feeling so good on this WOD last week
now this one was quite upsetting ;( i was breathing so hard the whole time; my rest was not long at all by the time I finished each set. pretty discouraging after feeling so good on this WOD last week
Friday 6.22.12
7 min @ high consistent aerobic effort
15 KBS, 36#
7 Pull Ups
Run 200m
5 min recover
7 min @ high consistent
10 Dead Lift, 85#
10 Box Jumps, 20”
Run 200m
5 min recover
7 min @ high…
10 Burpees
5 Pull Ups
Run 200m
3+22; 3+22; 3....for whatever reason, the runs felt the worse of it all!
3+22; 3+22; 3....for whatever reason, the runs felt the worse of it all!
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