Front squats and more kettlebells

Posted in burpees, front squats, kettle bells on July 24, 2015 by coughingsparks

Today started out with 4×3 FS:


It felt heavy.  I haven’t done a front squat in quite a while.

The metcon was 12-minute AMRAP:

-30 KB STO (24kg/16kg each hand)
-25 burpees
-20 KB front squats
-15 burpees
-10 KB snatches
-5 burpees

I got 1+31 with 12kg.

Long hiatus, then two days

Posted in dead lifts, handstand, kettle bells, overhead squats on July 23, 2015 by coughingsparks

Yesterday was my first day back after a five-day hiatus and it was a nice ease-in.  First was a 4×3 DL:


Then was the WoD:

-100 KB swings for time (24kg/16kg)
-Every break, run 400m

I got 3:04.  I was pretty confident I could do it without breaking and luckily, I was right, because they would have had to have taped my hands to the rower, so shot was my grip.

Yesterday was heave set of 2 OHS from the rack, which we haven’t done in a very long time:


Not a PR, but not bad either.  The WoD was 9-minute ascending AMRAP of:

-3 OHS at 60% of 1RM snatch (70#)
-6 OHS

I did the bear crawl style HSPU and got 5 + 9.

DL, pull-ups, DU

Posted in dead lifts, double unders, pull-ups on July 15, 2015 by coughingsparks

Today started with 3×4 DL, which was:


I probably could have done more, but this is what felt good.  The WoD was 9-minute AMRAP:

-10 DL (135#/95#)
-18 pull-ups
-36 DU

I did 6 pull-ups because I can only do them one at a time now and got 3 + 4.  The second set of DU definitely went better than the first.

All body weight, all the time

Posted in burpees, knees-to-elbows, push-ups on July 15, 2015 by coughingsparks

Yesterday started with this complex:

-3 press
-3 push press

I got up to 108#, because I had done 107# on Saturday and why not?  The WoD was, on a 14-minute clock:

-6 minutes of burpees

One minute rest:

3 RFT:

-15 TTB
-15 push-ups

I got 73 in the first, which was actually one of the better scores in class, and got 5:21 for the second, doing KTC and knee push-ups, which I still did one at a time.

Monday grinder

Posted in cleans, pistols, rowing on July 15, 2015 by coughingsparks

Monday was sort of a bad day too, at least for me.  The WoD was 16-minute AMRAP:

-400m run (500m row)
-50 pistols (stepping laterally onto the box)
-400m run
-35 squat cleans
-400m run
-20 front racked lunges (95#/65#)

I got 88, which was through the squat cleans and the last 500m row.  The squat cleans turned into power cleans and front squats, in my usual way.  It was a pretty low score.

Another 20RM fail and a critical decision

Posted in back squats, dips, double unders, presses on July 15, 2015 by coughingsparks

Saturday was a big day for weight lifting and I failed at the dips, getting 3-3-2, I think, instead of 4-4-4.  Did 3×8 Pendlay rows at 115#. Then I failed at the 20RM back squat:


The 3RM press went OK:


Finished with another pretty bad Flight Simulator, which I’m not going to post, because it doesn’t matter.  I think my max set may have been 26.  In any case, I made the decision to drop Competitors’ because all I am really doing, especially this cycle, is beating my head against the wall and it’s not fun, it is just stressful and is making me miserable so I am officially done, off the roster, out of the program.

Tabata-ish things

Posted in box jumps, burpees, wall ball on July 15, 2015 by coughingsparks

Friday was supposed to be front squat, but I ended up doing GHD and back extensions, then some empty bar Kang squats.  The WoD was 4 rounds of each, 40 seconds on, 20 seconds off:

-Wall balls

-Box jumps


Got 72, 58, and 40 respectively.


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