Monday May 18, 2009

6pm w/ Angel

Warmup w/ 3 rounds of bear complex w/ barbell
turkish get-ups

5 rounds w/ 1 minute rest between rounds

• Max deadlift 225# w/o resting bar
• Max pushups w/o stopping or resting on ground (forward leaning rest is valid)

DL|11| 8| 7| 5| 9|> 39
PU|68|49|36|35|40|>228
Total 267

My chest/arms are smoked.

Tuesday May 12, 2009

Noon weightlifting with Kelly

We worked the push-jerk today. He wanted us to get some volume at a weight we could work for a double for 7-10 sets. The first couple were warmup sets.

135 x 3
155 x 2
175 x 2
185 x 2
185 x 2
185 x 2
195 x 2
195 x 2
205 x 2



6pm class w/ Kelly

30 sec on / 30 sec off
5 stations, 3 times through, 1 min rest between rounds
Running total of reps over the 3 rounds

• Coffin Jump
• Back squat
• Row for calories
• Clapping pullups
• Line touches (bear crawl)
  

122 reps

The main piece here was the backsquats at a moderate weight with the heartrate high. 225# for men. I was getting 6s and 5s on the squat. Most of my reps came from the clapping pullups and coffin jumps.

Saturday May 9, 2009

730am w/ Angel

Alternating tabata squats and push press @135.

Today was the bay area affiliate throwdown. We had a great turn out from local cf gyms. Fun times.

Wednesday May 6, 2009

I've been out of habit posting these, and there are too many to catch up with, so I'm starting fresh again.

Noon workout w/ Carl

5 rounds for time:

• 5 squat clean
• 5 overhead anyhow (press, push-press, or jerk)
• 5 back squat
• 5 overhead squat

18:50 @ 135#

Tuesday April 14, 2009

Noon weightlifting w/ Kelly

Push Press, from racked behind head.

135, 155, 165, 185, 205, 215(fail)

Monday April 13, 2009

Noon w/ Angel

AMRAP in 15 min:

• 7 front squats
• 7 burpee knees to elbows

7 rounds @ 165#

Thursday April 9, 2009

Noon weightlifting w/ Carl

Push-jerk day

5-5-5-3-3-1-1-1

135-145-155-165-185-195-205-210(fail)

I was definitely burned out this week. My right shoulder still felt strained from receiving Tuesday's 155# thrusters in a weakened (not pulled back on the "shelf" (see video)) shoulder position. I could barely put up 87% of my personal best. Fri-Sun are necessary rest days.

Wednesday April 8, 2009

Noon class w/ Carl

AMRAP in 17 minutes of:

• 7 pistols right leg
  
• 7 pistols left leg
  
• 7 burpee-pullups
• Yellow pipe carry/run to gate and back
  

5 complete rounds w/ 30 sec to spare (read: collapse)

Tuesday April 7, 2009

Noon weightlifting w/ Kelly
Today's stimulus was deadlifting from a slightly elevated height. Hit 345, matching a previous 'regular' DL record.

6pm group class w/ Kelly

Tonight's workout was the most destroyed I've felt in a LONG while. As a team of 2, we kept a running rep count between the 4 exercises, over 5 rounds with each partner performing a movement for 30 seconds, then resting for 30 while the other person performed the same movement, then person 1 starts their 30 sec of the next piece, and so on. 1 minute rest between each complete round.

• 155# Thrusters
• Burpees
• Piked/handstand pushups
• Pullups

I teamed up w/ Damien, and we got a total of 406. Lucas/JD got 410, the only other group doing 155#. I puked in the middle of round 4 but jumped back in to finish. We maintained a pretty consistent rep count across all 5 rounds.

91-84-86-60 (pukie)-85

Saturday April 4, 2009

730am w/ Kelly

After a solid warmup, we worked on getting a single heavy thruster, and a single 'snatch-grip' deadlift.

Once we had prepped, we got three 'official' attempts at each lift.

My lifts were at follows:
Thruster: 155/185/205
Snatch-grip DL: 235/275/--

If I knew that the 205 was going to leave as much room for more, I would've tried for something like 220 or 225. Next time.

Wide grip deadlifting I found to be difficult to hold onto. The last failed attempt was @ 305.