Training Adventures

My personal fitness log. Advice, support, constructive criticism, motivation, and other feedback welcome!

Monday, August 29, 2011

Presses, aborted met con

Press 5x5
65, 65, 65, 70, 75(x4)

Met con: 3 rounds
10 jerks/presses *
15 med ball cleans (20#)
15 pull-ups

Time: 12:06

* Started off doing jerks (75#), but my calf was bothering me, so I switched to presses (45#)
R1: 10 jerks
R2: 3 jerks, 7 presses
R3: 10 presses

Rx'd jerks were much heavier, but my shoulder was feeling funny so I dropped down to 75#.
Broad jumps were rx'd instead of med ball cleans, but I wanted to spare my calf.

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Saturday, August 27, 2011

Central Park WOD!

3 rounds, Fight Gone Bad style (1 minute at each of 5 stations, followed by a minute of rest)
KB snatches (16 kg)
Push-ups
Box jumps (20")
Medicine ball cleans (20#)
Ring holds (~5 sec at a time)

Round 1: 79 reps
Round 2: 76
Round 3: 75

Fun WOD, but my calf cramped up on the run walk home. :-(

Friday, August 26, 2011

The Chief

3 min AMRAP:
- 3 power cleans (85#)
- 6 push-ups
- 9 air squats
- rest 1 min

Repeat for 5 cycles.

I got a total of 290 reps. That's 4 rounds per cycle, plus 2 cleans at the very end. Fun WOD!

Wednesday, August 24, 2011

Back squat & met con

Back squats: 7 sets of 3
115, 125, 135, 145, 155, 165, 175

(I did this rep scheme back in December, and went from 165 up to 195!)

Met con: 3 rounds
5 thrusters (85#)
10 deadlifts (155#)
15 burpees

9:33

The weights were rx'd, but the rounds were not. Should have been 4.

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Tuesday, August 23, 2011

Double-unders & ring rows

Bailed on the strength portion of today - had to nurse a baby, plus my hand was ripped from Fran yesterday.

Met con: AMRAP in 15 minutes
21 double-unders
7 chest-to-bar pull-ups (I did ring rows, due to the hurt hand)

8 rounds + 21 DU's

Rx'd was 12 rounds for time. The double-unders weren't too much of an issue, but the ring rows were getting heavy!

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Monday, August 22, 2011

Hang cleans; Fran

Hang cleans, singles: 115# x 1, 1, 1, 1, 1

Fran rx'd: 21-15-9
Thrusters (65#)
Pull-ups

8:06

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Sunday, August 21, 2011

Arboretum run

Today's run went better than last Thursdays. My loop was a little longer, and I didn't have to walk as much (only 2:30 out of a 35-minute run). I still got some blisters on the soles of my feet (no more long runs in FiveFingers for me!) and my ankles were feeling cranky. Still, a marked improvement over 4 days ago!

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Friday, August 19, 2011

Deadlifts, running met con

Deadlifts - heavy singles
185 - 185 - 195 - 195 - 205 - 205 - 215

Met con: 3 rounds:
800m run
10 cleans (95# - rx'd was 105#)
10 KB swings (20kg - rx'd was 24kg)
10 toes to bar

24:32

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Thursday, August 18, 2011

Short Arboretum run

I was out for about half an hour. The first 15 minutes were alright, but I got blisters and out of breath after the turn-around and had to walk quite a bit on the way home. Need to get back in running shape!

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Wednesday, August 17, 2011

Snatches, a quick met con

Hang power snatch - 10 singles
65 - 65 - 70 - 70 - 70 - 75 - 75 - 75 - 80 - 85f, 85 messy!

Halting snatch deadlift
115 x 2, 2, 2, 2, 2

Met con:
40 squats, 40 sit-ups, 400m run
20 / 20 / 200m
10 / 10 / 100m

Time: 6:49

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Tuesday, August 16, 2011

Deadlifts
185 x 3
195 x 2
205 x 2
215 x 1
225 x 1

Met con: 3 rounds
12 front squats (95#)
12 burpee pull-ups (low bar)
9:26

Monday, August 15, 2011

5RM backsquat; running Grace

Back squat: 165# x 5
That felt pretty close to my max for the day.

Met con:
10 clean & jerks (85#)
400m run
10 c&j
200m run
10 c&j
100m run

time: 7:47

I liked this! Running didn't feel like a slog. Weight was heavy, but light enough that I could keep moving.

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Friday, August 12, 2011

Jerks - tweak!

Was aiming for 7 heavy single jerks, but I tweaked my neck/shoulder muscle while trying to stabilize. :-(

105 - 105 - 115 - 115 - 115 (tweak!) - 105(still hurts)

No met con - let shoulder rest.

Thursday, August 11, 2011

Cleans & a met con

Worked up to a heavy triple on the clean. Got 115x3. Tried 120, but failed on the third one.

Met con: 5 rounds
21 weighted jumps (45# barbell)
15 kettlebell swings (16 kg)
9 push-ups

11:18

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Tuesday, August 09, 2011

Back squat & met con

Worked up to a 185# back squat. Failed on 195#. Boo.

11 min AMRAP:
3 power cleans (75#)
1 thruster (75#)
5 KB swings (20kg)
7 pull-ups

5 rounds + 3+1+5
(or was it 4 rounds? tough to keep track...)

Should have gone heavier on the cleans

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Monday, August 08, 2011

Heavy clean; lots of Bears

Worked up to a 125# clean (full). Messy, but I got it. Need to get quicker elbows.

1 Bear complex every 30 seconds, for 10 minutes. 21 reps total, 75#. Should have gone heavier.

Good first day back!!

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