Archive for July, 2015

Front squats, thrusters

Posted in double unders, front squats, thrusters on July 30, 2015 by coughingsparks

Yesterday was a heavy 5×2 front squat:

-45×5
-95×2
-115×2
-135×2
-155x2x5

It was heavy, but doable.  The WoD was
10-9-8-7-6-5-4-3-2-1 Thrusters (115#/75#)
-25 DU between each set of thrusters

10-minute time cap

I did it with single unders and still didn’t finish; I also lost count and finished either 3 rounds or 4 rounds, I don’t remember which.  I do know that it was hard, and that I broke up the sets, and that my back hurt on the thrusters.

Advertisements

Three Days’ Worth

Posted in airdyne, box jumps, burpees, cleans, kettle bells, knees-to-elbows, pull-ups, rowing, snatches on July 28, 2015 by coughingsparks

Saturday was RFT:

-20 TTB
-10 snatch (135#/95#)
-200m run

17-minute time cap

I got through 3 + 13 with toes-to-rings (my favorite scale), 75# snatch, and 250m row.

Yesterday was 12-minute EOMOM:

-Clean high pull
-High hang clean
-Hang clean

I got up to 145#, but it wasn’t a complex exactly, it was the first two things, multiple attempts at the last within those two minutes, which was finally successful in the last 15 seconds.  Whev, I’m counting it.  Most of my cleans were very beautiful for once.

The WoD was 9-minute AMRAP:

-5 hang cleans (155#/105#)
-10 burpees
-15 box jumps (must be jumped and stepped down)

I got through 3+1.

Today was EMOM:

E: 20 sec max pull-ups
O: 14 Russian twists

I got 17 pull-ups and used an 8kg KB for the Russian twists.  The WoD was a partner 8-minute AMRAP:

-P1: 4 shuttle sprints (down and back is 1)
-P2: Max effort Russian KB swings (heavy)

Well, neither I nor my partner could run, so we did 15 and 10 calories on the Airdyne respectively, both used a 24kg KB and got 196.

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:

-45×5
-115×3
-135×3
-145x3x4

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:

-45×10
-135×5
-185×3
-205×3
-225×3
-235x3x4

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:

-45×10
-75×4
-85×2
-95×2
-105×2
-115×2
-125×2
-135×2

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

-3 OHS at 60% of 1RM snatch (70#)
-1 HSPU
-6 OHS
-2 HSPU

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:

-95×10
-135×4
-185×4
-205×4
-225x4x3

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.