Noon weightlifting w/ Kelly.
Kelly has us 'box squat' today. He had us take a wide stance to put us at the limits of our hip flexibility. We would squat down and sit on a few plates that placed our knee angle slightly below parallel, come off hamstring tension, then reactivate and rock forward then up. It taught us to be explosive out of the bottom position. The idea was to work up to something heavy.
Not paying attention to what was on the bar, I counted up the weight and realized I had just done my previously recorded PR weight easily, put on 10 more and did a regular back-squat @ 305 for a new PR. I think I had some more room to increase the load because the 305 felt like it came up easily as well.
Wednesday, March 18, 2009
Thursday, March 12, 2009
Thursday March 12, 2009
Noon weightlifting w/ Carl
Great warmup with various gymanstic skills.
Deadlifted up to 5 heavy triples.
10 x 135
7 x 185
5 x 225
3 x 245
3 x 275
3 x 295
3 x 315
2 x 325
Great warmup with various gymanstic skills.
Deadlifted up to 5 heavy triples.
10 x 135
7 x 185
5 x 225
3 x 245
3 x 275
3 x 295
3 x 315
2 x 325
Wednesday, March 11, 2009
Tuesday March 10, 2009
Noon weightlifting with Kelly.
Took some time to work out our split stance for the split jerk. I've never really been a big fan of splitting my stance, probably because I just never practice it. Today was a good opportunity to establish a solid foundation (no pun) in that skill. I still need a lot of practice to get lower on my split and maintain stability.
We started adding weight to the bar, attempting to get as much overhead as possible.
New PR of 225#.
Took some time to work out our split stance for the split jerk. I've never really been a big fan of splitting my stance, probably because I just never practice it. Today was a good opportunity to establish a solid foundation (no pun) in that skill. I still need a lot of practice to get lower on my split and maintain stability.
We started adding weight to the bar, attempting to get as much overhead as possible.
New PR of 225#.
Monday March 9, 2009
Warmed up playing a few rounds of dodgeball. Lots of fun.
Tabata timed alternating squats and pullups.
Squats/Pullups -> 16/9 respectively.
Finished up with a few more rounds of dodgeball and some stretching.
Tabata timed alternating squats and pullups.
Squats/Pullups -> 16/9 respectively.
Finished up with a few more rounds of dodgeball and some stretching.
Saturday March 7, 2009
730am with Kelly
As a team of 3, we had to complete 90 squat snatch @ 95# and 120 pullups.
Then lunge step to the gate and back w/ the loaded bar racked in the front.
Then run a mile.
28:15
I was the lagger for our team on the mile.
As a team of 3, we had to complete 90 squat snatch @ 95# and 120 pullups.
Then lunge step to the gate and back w/ the loaded bar racked in the front.
Then run a mile.
28:15
I was the lagger for our team on the mile.
Thursday March 5, 2009
Noon weightlifting with Carl
Worked handstand drills for about 25 minutes.
Pressed for a heavy single today. Only got up to 165 again.
Worked handstand drills for about 25 minutes.
Pressed for a heavy single today. Only got up to 165 again.
Wednesday, March 4, 2009
Wednesday March 04, 2009
Noon w/ Carl
Deadlift BW+20% 10 -> 1
Press 135# 3-3-3-3...
Pullup(strict) 10 -> 1
20:00
Deadlifting BW+20% worked out to be like 197 for me, so I went w/ 200, all sets unbroken. Only got first set of dead-hang pullups unbroken. Those were definitey the hardest part. The last 3 rounds I had to do 2 and 1 to finish the presses @ 135#. Great workout.
Turned out to be a gorgeous day after the rain stopped this morning.
Deadlift BW+20% 10 -> 1
Press 135# 3-3-3-3...
Pullup(strict) 10 -> 1
20:00
Deadlifting BW+20% worked out to be like 197 for me, so I went w/ 200, all sets unbroken. Only got first set of dead-hang pullups unbroken. Those were definitey the hardest part. The last 3 rounds I had to do 2 and 1 to finish the presses @ 135#. Great workout.
Turned out to be a gorgeous day after the rain stopped this morning.
Tuesday, March 3, 2009
Tuesday March 03, 2009
6pm w/ Kelly
On the minute, complete an increasing number of cleans (squat) at 135# or more.
ex. Min 1 - 1 Clean, Min 2 - 2 Cleans... until you don't make the reps in that round.
7 complete rounds +7 (35 total reps)
At the time, I knew I could have done the last rep of that round, but I listened to my body say "You don't want to do the next round" and stopped working. Felt like a chump for stopping.
On the minute, complete an increasing number of cleans (squat) at 135# or more.
ex. Min 1 - 1 Clean, Min 2 - 2 Cleans... until you don't make the reps in that round.
7 complete rounds +7 (35 total reps)
At the time, I knew I could have done the last rep of that round, but I listened to my body say "You don't want to do the next round" and stopped working. Felt like a chump for stopping.
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