WODs so far this week
My mom and I are trying out a different gym in the area. It’s closer to where I’ll be going to school in the fall and it’s got some great trainers who we already know. We’re taking a rest day today because the last two days have left us sore as hell and my mom is pretty tuckered out.
5 rounds of
Max rep bench press (95#)
Max rep pull ups (kipping)
I’m pretty sure my total score was 73.
4-6 RM front squat (5@145)
max reps @80% x1 (10@115)
4 rounds of
50 air squats
400 m run
Finished in 14:06
And we’re gonna try to make the 8 AM again tomorrow. It’s a good time. Not too early, not too late.
January 5, 2013 at 11:40am
Snatch work today. Not so good. I’ve probably worked on my snatch three times in the past two weeks and I was really feeling out of it. I had a lot of trouble pulling myself under the bar. I at least felt a little more comfortable by the end though, and I’m looking forward to getting back to my usual routine come Monday.
Afterwards we did front squats working up to a 3 rep max. I took my time and worked up slowly to 135 lbs. I haven’t done these in a while and it felt good to work on them.
November 27, 2012 at 10:24pm
3 rounds of 4 minute tabata, 2 exercises switching off each round. I’m not sure what most of the exercises were called, but there were push ups and planks in there and mountain climbers. It wasn’t really intense because a: the floor is really hard on my elbows, b: I was unfamiliar with a lot of the weird movements, and c: my butt was bouncing all over the place, which is nice sometimes but not in gym class.
find 1RM of
snatch (87 lbs)
clean and jerk (125 lbs)
front squat (145 lbs)
overhead squat (110 lbs)
I was having a lot of trouble getting low fast enough on my snatches and was not able to get under the weight today, so I didn’t even make my last PR. Oh well. The cleans were a little bit of the same thing when I got heavier, but not as bad and I was able to PR by 10 lbs.
I don’t do front squats or overhead squats at heavy weight all that often, and I was able to PR by 20 or 25 lbs on my front squat and 10 lbs on my overhead. Overall I think it was pretty successful.
I definitely miss barbell club and need to work my technique on snatch and clean and jerk. But I continue to get lots of positive feedback from my coaches, so that’s encouraging.
back squat 3x5 @80% (140)
10 minute amrap of
10 push presses
10 front squats
10 lateral barbell jumps
Finished 4 rounds plus 6 push presses at 75 lbs.
That shit was heavy. I now have a fuzzy brain and need to stuff my face.
September 29, 2012 at 1:31pm
Lots of technique work, then clean and jerks working up to a 1 rep max of 115. I had to try that one three times before I was able to stand it up completely. I had to disregard the weight every time I added plates because I know that I can’t handle it mentally when I know I’m lifting heavy.
I also did 50 burpees in 4:13 and had some great conversations. I love saturday mornings.
September 20, 2012 at 7:31pm
3x5 front squat (105)
Then 8 minute AMRAP of
8 ring rows
8 push ups
8 box jumps (20”)
Finished 6 rounds +6 ring rows.
I’m not as sore from my four minute plank as I thought I would be, but I could definitely feel it on the front squats. I’m very happy with the ring rows though because it took me a long time to be able to do them from directly below instead of at an angle. And I’m looking forward to my Saturday morning skill work that didn’t happen last weekend.
September 10, 2012 at 8:39pm
You know you’re doing something right when you get three 15-20 lb PRs in one day.
80lbsx1, 85x1, 90x1, 95x1, 100x1
110x1, 115x1 120x1, 125x1, 130x1
170x1 175x1, 180x1, 185x1, 190x1
PR’d on all of them. Good day. Real good day.
August 27, 2012 at 7:21pm
3x5 front squat (105)
3x5 bench (90)
run 800 m (3:54)
rest 2 minutes
run 400 m (1:49)
rest 1 minute
run 200 m (:50)
I think I did pretty good overall. At least for me.
August 4, 2012 at 11:37am
Gym is closed today, so I’m at home with my mom.
Fortunately, my mom used to coach volleyball and knows all sorts of fun drills.
3x5 bench press (90 lbs)
3x5 front squat (105 lbs)
Then about half an hour of jumping rope with some creative drills mixed in to work on my shitty hand-eye coordination.
Find 1RM Shoulder Press (80 lbs)
12 Minute AMRAP of:
4 Strict Chin-Ups
12 Front Squats (70 lbs)
Finished 4 rounds plus the chin ups and 10 front squats.
Afterwards I worked on bench press (Worked up to 5RM of 90) and snatch balance (65 lbs, sets of 5)