Backsquat
225x5
275x3
315x5
365x1
315x5
275x3
225x5
WOD by Kyle- my wrist hurt again today so i needed special accomodations
10, 8, 6, 4, 2
Thruster 45#Dumbells
Weighted Chin Ups 25#
Box Jumps 24"
me- 6:55
Good little wod. :)
Thursday, January 7, 2010
Wednesday, January 6, 2010
Tuesday, January 5, 2010
coming up with a title is easy... "i got a sore booty"
weighted step ups
5, 5, 5, 5, 5 with 1 regular grip muscle up in between each set
only got up to 95# since i was so sore from yesterdays lunges.
WOD
2 AMRAP rounds of
2min- 12 jumpsquats, 7 kb swing 88#
30 sec rest
3min- shuttle runs
3 rounds of jump squats and kb swings each round.
5, 5, 5, 5, 5 with 1 regular grip muscle up in between each set
only got up to 95# since i was so sore from yesterdays lunges.
WOD
2 AMRAP rounds of
2min- 12 jumpsquats, 7 kb swing 88#
30 sec rest
3min- shuttle runs
3 rounds of jump squats and kb swings each round.
Monday, January 4, 2010
i need to learn how to snatch balance
snatch balance work, could only get to 95# and still do them mostly legit.
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Weighted lunge 135#
ring dips
me: 11:57
the slowness of the lunges combined with the grinding nature of this rep scheme made this feel like a long drawn out wod. The ring dips were really easy, probably because there was a pretty big break in between each set of dips. They get really hard for me when they are paired with another press movement.
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Weighted lunge 135#
ring dips
me: 11:57
the slowness of the lunges combined with the grinding nature of this rep scheme made this feel like a long drawn out wod. The ring dips were really easy, probably because there was a pretty big break in between each set of dips. They get really hard for me when they are paired with another press movement.
Sunday, January 3, 2010
300+ overhead finally!
rack jerk
135x5
185x3
225x2
275x1
300x1 pr
315x1 pr!
335xmiss
if i learn how to actually drop under the weight I could get into the 350plus range easily. i am super happy with 315 though.
WOD with Sam
9, 6, 3
Deadlift 385#
burpee pull up
I was using a deadlift technique known as the rainbow back. It was ugly. :)
PHOTO BY SAM RADETSKY!!!
Friday, January 1, 2010
NEW YEARS WORKOUT
it was supposed to be 10x2 front squat with broad jumps in between the last 5 sets... um i think i did a 5x2 with 3 sets of broad jumps :)
135x5
185x3
225x2
245x2
265x2
my legs were pretty sapped from yesterday and my whole body was sore. I guess thats the down side of taking so many days off.
partner wod with Beto
10 rounds
10 power snatch 135#/ beto did 95#
20 box jumps
partitioned as necessary... me and beto just went 5 snatches then 1 and 1 on the box jumps
our time: 16:something.
i decided after the first two rounds that I would try to make the snatches better than normal. Some where much easier than others. It is really amazing to actually feel the thing fly up versus having to press the second half of the lift. Slower from the ground seems to be the best thing for me to get a big jump on the second pull. My feet and hands were most certainly not in sync though. But you know Tiger Woods doesn't try to figure out what is wrong with his swing during the US Open. Baby steps, baby steps. i did power snatch 135# 50 times... and my wrist was ok.
135x5
185x3
225x2
245x2
265x2
my legs were pretty sapped from yesterday and my whole body was sore. I guess thats the down side of taking so many days off.
partner wod with Beto
10 rounds
10 power snatch 135#/ beto did 95#
20 box jumps
partitioned as necessary... me and beto just went 5 snatches then 1 and 1 on the box jumps
our time: 16:something.
i decided after the first two rounds that I would try to make the snatches better than normal. Some where much easier than others. It is really amazing to actually feel the thing fly up versus having to press the second half of the lift. Slower from the ground seems to be the best thing for me to get a big jump on the second pull. My feet and hands were most certainly not in sync though. But you know Tiger Woods doesn't try to figure out what is wrong with his swing during the US Open. Baby steps, baby steps. i did power snatch 135# 50 times... and my wrist was ok.
ok ok jeez
Thursday was my first day back in 6 DAYS! after being sick I was a little worried about my lungs but they weren't too bad... weren't too good either. :)
rack push press
5x8 got up to 205x8 but should have gotten heavier...
followed immediatly after each set with 12 box jumps 24"
wod
the chief 3pc135# 6pushups 9squats 3mins on 1 min off for 5 rounds
me: 7/4/4/3/4 total 22
I sure can reverse curl 135# fast for a short amount of time. Actually my lungs gave out on me and I really got winded.
rack push press
5x8 got up to 205x8 but should have gotten heavier...
followed immediatly after each set with 12 box jumps 24"
wod
the chief 3pc135# 6pushups 9squats 3mins on 1 min off for 5 rounds
me: 7/4/4/3/4 total 22
I sure can reverse curl 135# fast for a short amount of time. Actually my lungs gave out on me and I really got winded.
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