Archive for the presses Category

DL, Row, Squats, More Rowing, Cleans, Press

Posted in back squats, burpees, cleans, presses, rowing on October 6, 2016 by coughingsparks

Tuesday was 4×7 DL at 65%, 70%, and 75%x2, which was 180, 195, 210 x2. The WoD was 3 RFT:

-400m run/row
-20 bar-over-burpees

10-minute cap

I had zero expectations for this WoD and got 2+1. I’m having an increasingly difficult time giving a crap about any form of burpees, we’ve been doing them so much.

Yesterday was, for time:

-1000m row
Then
2 Rounds:
-21 back squats (115#/75#)
-15 HPC
-9 Strict press

15-minute cap

I dogged the row a little. I had to. If you blow your wad on the row, you’re sort of screwed with these things, even though they are scored separately. Still, it wasn’t the worst row ever at 3:49 and I was able to do a pretty good job on the rest at 10:51.

5RM press, DU, high-volume back squats, rowing

Posted in back squats, double unders, presses, rowing on October 1, 2015 by coughingsparks

Yesterday was 5RM strict press, which we haven’t done in a while:

-45×5
-75×5
-85×5
-95×5
-100×5
-103×5!

The metcon was 7-minute AMRAP:

-10 goblet squats (32kg/24kg)
-30 DU

I did ok at this one, which completely came down to how fast you could do double unders, and got 4 + 5.

Today was a make-up from Monday, starting with 5×10 back squats at 50%, which was 115#, supersetted with max effort push-ups, where I got 34.  The metcon was:

-800m run (1K row)
-2-minute rest
-400m run (500m row)
-1-minute rest
-200m run (250m row)

I got 9:54, which broke down as 3:50, 1:51, and 0:49.  On the first one, I hit a lactic acid wall at 450m, going from about a 1:53 pace to about a 2:04 pace, which was impossible to recover from, thanks to the back squats.

Finally Something I’m Good At

Posted in presses, wall ball on August 27, 2015 by coughingsparks

Yesterday started with 3×3 press with 3-second pause:

-45×10
-75×3
-85×3
-95×3
-100x3x3

Finished with 4 RFT:

-25 wall balls
-25 sit-ups
One minute rest

I got a nice, brisk time of 9:00. I’m always glad when it’s stuff I’m good at.

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:

-45×10
-115×5
-135×5
-155×4
-155×10(F)

The 3RM press went OK:

-45×5
-75×3
-85×3
-90×3
-95×3
-100×3
-105×3
-107×3

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.

Big Weight Wednesday

Posted in back squats, overhead squats, presses, rowing, snatches on May 28, 2015 by coughingsparks

Yesterday was hours worth of lifting, starting with 4×2 back squat adding 5-10 pounds from last week, which was:

-45×5
-115×4
-135×2
-155×2
-175×2
-185x2x4

Took my time about it too.  On to the press, which was supposed to be 3×3 at 90% with a 2-minute rest, but it ended up being:

-45×5
-75×3
-85×3
-95×3
-100×3
-103x3x3

Then did the complex, which was:

-2 Hang snatch
-2 OHS

Got up to 80# today, which is an improvement over 65#, but to tell the truth, I’ve always had an easier time with these from the hang.  Tried 85# several times, but fell down, lost tension at the bottom, or turned it into a power snatch/OHS.  Still, 80# over 65#.

Finished with a 3x500m row with 1-minute rest between, going all out each time, which ended up being:

-1:37.3
-1:50.7
-1:57.8

I did great on the first one.  On the second one, at 250m, I hit a wall and my legs would no longer move, same with the last one.  I can’t be too upset though because the first one was within 2 seconds of my PR.  Also, if you truly go all out on the first, with a one-minute rest between, you should see a discrepancy between the first, the second, and the third.

Thursday, Friday, Saturday

Posted in airdyne, box jumps, front squats, handstand, mary, overhead squats, presses, rope, rowing on May 9, 2015 by coughingsparks

Thursday was a pretty fun, light day.  We did (in any order):

-Max effort nose-to-wall handstand hold
-90 seconds max effort GHD sit-ups
-2 minutes of rope climbs
-90 seconds max effort calories on the Airdyne

I got 41 seconds for the handstand hold, 41 GHD sit-ups, 2 rope climbs, and 36 calories.  I do well on the first rope climb, generally, but on the second, my back says, nope.

Friday was Mary, which is 20-minute AMRAP of:

-5 HSPU
-10 Pistols
-15 Pull-ups

I got 4 rounds with wall walks and modified pistols.  I was not able to string more than two pull-ups today, but I had a lot of power, so in the third and fourth round, I did them CTB.  When life gives you lemons…And I also tore both of my hands.

Today was a competitor’s day, PLUS a WoD class.  So, before class, I did 4×3 FS:

-45×5
-115×3
-135×3
-150x3x4

I am building up in fewer sets because I find it actually can conserve energy when we are doing a whole bunch of heavy sets.  Then I did clean DL, 3×3 at 165#.  Then the WoD class after that, 5×3 press:

-45×5
-75×3
-85×3
-95×3
-100x3x5

That felt pretty good.  I really wanted triple digits.  Thanks to a coaching cue, I really tried to focus on making my rib cage locked down.  Then the WoD was, 8-minute AMRAP:

-5 OHS (185#/115#)
-15 box jump overs

I started Rx, but the weight was stupid heavy.  I bear complexed it up and got 4 on the first round, and had to drop the bar, then another bear complex, one more rep, and then stripped the weight down to 95# and finished the WoD with 3 rounds, 2.  Stripping the bar and bear complexing everything really added more time than I wanted.

Ended with 2-1K rows with a one minute rest between and got 3:44 and 3:53.  Not the fastest I’ve ever done, but also pretty good considering I was very hungry, thirsty, hot, and tired.  I went to Chipotle after that and had them make me a burrito so big it wouldn’t close all the way.

Clang and Bang

Posted in airdyne, back squats, dead lifts, presses, pull-ups, push-ups, snatches on April 28, 2015 by coughingsparks

Today was a massive Open Gym lifting day. Started with 3×5 back squat, add 5-10 pounds from last week:

-45×5
-115×5
-135×5
-155×5
-165×5
-165×5
-165×5

It was difficult, but not impossible. Next was 5RM press, then 2 sets at 90% of that, one minute apart:

-45×5
-75×5
-85×5
-90×5
-95×5
-100×4
-90×5
-90×4

Eh. Close enough. Last was 3×5 DL at 80%:

-45×5
-135×5
-185×5
-205×5
-225×5
-225×5
-225×5

Again, heavy but not terrible. Then was one minute ME snatch at 95#, wherein I got 6, with a few missed attempts. Then one minute ME CTB pull-ups. There was some debate over whether they were supposed to be strict or kipping, but kipping won out. I got 5. Although that’s not a great score and I certainly wasn’t stringing them, I WAS able to get my chest on the bar finally by placing my hands just a little farther apart. Who knew?

Last was 10 minutes of one minute on, one minute off the Airdyne for calories, and I got 22, 22, 21, 20, 20. This is harder than it looks. Last time I used the Airdyne, which was the first time, I broke the belt in two, so they finally fixed it.

Also, at home last night, I got 5-5-4-3-2 20# push-ups, and had done 5-4-4-3-2 the night before.