Overhead squatting. Up to 180# 1RM.
Friday, July 31, 2009
Wednesday July 29, 2009
Noon class with Carl
4 rounds for time:
- 10 pullups
- 10 dumbell front squats (50#)
- 5 burpees
6:25
This was an alternate workout. The main class workout involved running w/ 45# plate.
Tuesday July 28, 2009
Noon weightlifting with Kelly
We worked on box squatting. Worked up to a triple at 265.
Sunday, July 26, 2009
Saturday July 25, 2009
700 am with Kelly
For 10 minutes, on the minute complete 3 knees to elbows, 3 burpees, and then spend the remaining time for that minute doing front squats at body weight. Count total FS reps.
I took a strategy of blowing out the first couple rounds and getting as many as I could since I knew I would fatigue pretty quickly.
Total FS reps were 36 @ 165.
For 10 minutes, on the minute complete 3 knees to elbows, 3 burpees, and then spend the remaining time for that minute doing front squats at body weight. Count total FS reps.
I took a strategy of blowing out the first couple rounds and getting as many as I could since I knew I would fatigue pretty quickly.
Total FS reps were 36 @ 165.
Thursday July 21, 2009
Noon weightlifting w/ Carl
Hang power snatch and power snatch work.
HPS: 135#
PS: 155#
Coming off of the flu for 6 days. Ankle also starting to feel a bit more stable, but not anywhere near 100% yet.
Hang power snatch and power snatch work.
HPS: 135#
PS: 155#
Coming off of the flu for 6 days. Ankle also starting to feel a bit more stable, but not anywhere near 100% yet.
Saturday July 18, 2009
730am w/ Angel.
We did a team adaptation of fight gone bad. The goal was to reach a predetermined team total. I don't remember what the team total was, but today was the first time I FGB'd over 300.
Personal score was 306.
We did a team adaptation of fight gone bad. The goal was to reach a predetermined team total. I don't remember what the team total was, but today was the first time I FGB'd over 300.
Personal score was 306.
Thursday July 16, 2009
Noon weightlifting w/ carl.
Overhead work today. Max press, push press, push jerk.
I got a new overhead press PR at 180#. Push pressed up to 220#, and for whatever reason, possibly my ankle stability, I couldn't manage anything over 220# for jerking as well.
Overhead work today. Max press, push press, push jerk.
I got a new overhead press PR at 180#. Push pressed up to 220#, and for whatever reason, possibly my ankle stability, I couldn't manage anything over 220# for jerking as well.
Thursday, July 16, 2009
Wednesday July 15, 2009
Noon class w/ Carl
6 rounds for time of:
- 6 front squats @ 165#
- 6 deadlifts @ 225#
- 6 box jumps
- Gate run
Since I cant run right now I changed the gate run to 20 sec of jumping rope. I found that anything that keeps me in place w/ no lateral movement (ie. deadlifting) doesn't pose a problem for me w/ my ankle. Front squatting was a slight challenge because my knees track slightly forward over my ankles and my flexibility is limited while it's still swollen.
14:15
Tuesday July 14, 2009
I rolled my right ankle at the CF Games so all my workouts will be slightly modified for a while.
Noon weightlifting w/ Kelly.
Snatching doubles @ approx 50% to work on speed in getting under the bar into the squat.
Got in 12-14 sets at 95#.
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