8/8/11 5pm BACK SQUATS
10x3 @ 93% (170#)
Focused on the back arch and controlling the descent. Some were a little slow out of the bottom but never came close to failing. Getting pretty excited for Total day.
Assistance: 3 sets of ring rows/ring dips (mini band), 1rsf
*Need to be better about writing down my numbers
8/10/11 5pm PRESS
*Did not eat enough today. Forgot breakfast, ate taco salad (steak/veggies/guac/salsa) at like 3pm, but it wasn't 2 meals worth. Thus, presses were pretty heavy.
9x3 @ 93% of 1RM (rounded up to 70#)
Again they were fast but my body got fatigued quick.
Assistance: Speed Squats, 3x12 @ 70#
Weighted Glute Bridges, 4x10 @ 125#
Knees to Elbows, shoulder was pinchy so I only did 2x5
Weighted Front/Back Planks (15#) for 1min, side planks for 40 sec
Ate tuna and chickpeas after. Yum.
Showing posts with label strict press. Show all posts
Showing posts with label strict press. Show all posts
Wednesday, August 10, 2011
Wednesday, July 20, 2011
Presses.
7/20/11
Extra time spent warming up the shoulder.
Press, 6x4 @ 90% of 1RM (65#)
*Mathematically this was the same weight as last week, so Jay said to move up if the first three sets were fast.
65, 65, 65, 70, 70, 70
The 65 didn't feel QUITE as light and fast as I wanted, but I got to go up in weight. Sweet. My 1RM max is bullshit, haha.
Assistance work:
A. Front Squat for stability, speed - 45# bar + 12kg KB on each side attached with rubber bands. Bizarre - felt like I was doing a moon bounce or something. Really fun though, surprisingly tough. (3x5)
B. Pendlay Row @ 65#, 3x12
C. Partner GH raises, 3x12. These were hard today.
Cash Out: 6 x 100ft farmer carries, 2pd kb/hand. This was easy. Awesome.
Extra time spent warming up the shoulder.
Press, 6x4 @ 90% of 1RM (65#)
*Mathematically this was the same weight as last week, so Jay said to move up if the first three sets were fast.
65, 65, 65, 70, 70, 70
The 65 didn't feel QUITE as light and fast as I wanted, but I got to go up in weight. Sweet. My 1RM max is bullshit, haha.
Assistance work:
A. Front Squat for stability, speed - 45# bar + 12kg KB on each side attached with rubber bands. Bizarre - felt like I was doing a moon bounce or something. Really fun though, surprisingly tough. (3x5)
B. Pendlay Row @ 65#, 3x12
C. Partner GH raises, 3x12. These were hard today.
Cash Out: 6 x 100ft farmer carries, 2pd kb/hand. This was easy. Awesome.
Wednesday, July 13, 2011
Pressing.
7/13/11
Probably not enough food leading up to today. Salmon/squash for breakfast, carnitas/veggies/guac for lunch.
Warmup: 3x8 press, 45# bar
*Was running late leaving work so didn't warm up my shoulder like I wanted to. Seemed to be okay during the workout though, although my rear delt felt icky all day. I think it is really aggravated by the laptop position. Not entirely sure what the solution to this would be though...
Strength: 6x5 Press, 87% of max (65#)
All sets felt fast and pretty easy. Recovery between sets was really good. I didn't keep track of how long I rested but it wasn't an inordinate length of time.
Assistance Work:
A: Banded Front Squats - 45# bar + light bands, 3x12
B: Pendlay Rows, 65#, 3x12 (had to work to get in the correct positioning with this. Damn you hamstrings).
*superset the above.
C: 4x10, partner assisted glute ham raises. Um, this felt 1000% better than it did last week. Unbelieveable. Something is working.
Cashout: Farmer's Walk, 2pd KB/hand, 5 @ 60 ft (30ft each way, approx).
These felt awesome. Fast feet. Freaking love farmer carries.
Now I am eating a crapton of turkey and asparagus, and it is delicious.
Probably not enough food leading up to today. Salmon/squash for breakfast, carnitas/veggies/guac for lunch.
Warmup: 3x8 press, 45# bar
*Was running late leaving work so didn't warm up my shoulder like I wanted to. Seemed to be okay during the workout though, although my rear delt felt icky all day. I think it is really aggravated by the laptop position. Not entirely sure what the solution to this would be though...
Strength: 6x5 Press, 87% of max (65#)
All sets felt fast and pretty easy. Recovery between sets was really good. I didn't keep track of how long I rested but it wasn't an inordinate length of time.
Assistance Work:
A: Banded Front Squats - 45# bar + light bands, 3x12
B: Pendlay Rows, 65#, 3x12 (had to work to get in the correct positioning with this. Damn you hamstrings).
*superset the above.
C: 4x10, partner assisted glute ham raises. Um, this felt 1000% better than it did last week. Unbelieveable. Something is working.
Cashout: Farmer's Walk, 2pd KB/hand, 5 @ 60 ft (30ft each way, approx).
These felt awesome. Fast feet. Freaking love farmer carries.
Now I am eating a crapton of turkey and asparagus, and it is delicious.
Wednesday, June 29, 2011
Wednesday, June 29th.
PRESS DAY:
First things first, got a lot of sleep but still felt groggy in the morning and needed coffee. Hmm.
Breakfast was at 10ish - salmon in ghee, green beans, lots of sauerkraut. Tons of coffee.
Snack was one of EK's homemade protein bars - almond butter, protein powder, coconut, frozen blueberries, some other stuff. Delicious and REALLY filling.
...which meant lunch wasn't til 3ish? Grassfed beef burger with lots of roasted veggies - tomato, asparagus, zucchini, green pepper.
Didn't drink enough water, didn't get up from the computer enough. Need to do that more.
Just ate dinner at 8:30 (had a client meeting and am doing a ton of design work) - stir fried chicken with onions and peppers. Angel cooked it in bacon fat and some amazing spices. He is THE BOMB.
Training - Press, 1RM baseline @ 5pm
Weird. Suddenly my right shoulder felt not very warm at all and everything overhead felt really week. Annoying. Hit 75# but couldn't get 80 past my face. VERY much less than I was expecting especially since I've hit 85 before. So - there we are. Baseline. Right? I am concerned because after doing this my shoulder felt really clicky and tight. Spent a lot of time on the lax ball but should have spent more time doing that before hand.
My homework is do 50 pushups a day in whatever combination I need to hit quantity. My goal is to build up the endurance to do 15-25 without stopping. We'll start at 5-10 though.
Crazy things going on nutritionally. Sugar cravings are gone, grain cravings are nonexistent, I'm not even craving cheese. I have only been craving alcohol, which is bizarre because I'm not a big drinker. Something about summer nights begs for a beer though. And I'm also craving being able to relax about this, especially given that I've been over to people's houses and am having trouble not launching into a giant discussion on why I'm not eating butter right now. Sigh. Also after the holiday am embarking on an attempt to eat more protein, especially during the strength phase to try and get my lifts up. Not out in this to mass gain - I still have quite a bit of fat to lose.
First things first, got a lot of sleep but still felt groggy in the morning and needed coffee. Hmm.
Breakfast was at 10ish - salmon in ghee, green beans, lots of sauerkraut. Tons of coffee.
Snack was one of EK's homemade protein bars - almond butter, protein powder, coconut, frozen blueberries, some other stuff. Delicious and REALLY filling.
...which meant lunch wasn't til 3ish? Grassfed beef burger with lots of roasted veggies - tomato, asparagus, zucchini, green pepper.
Didn't drink enough water, didn't get up from the computer enough. Need to do that more.
Just ate dinner at 8:30 (had a client meeting and am doing a ton of design work) - stir fried chicken with onions and peppers. Angel cooked it in bacon fat and some amazing spices. He is THE BOMB.
Training - Press, 1RM baseline @ 5pm
Weird. Suddenly my right shoulder felt not very warm at all and everything overhead felt really week. Annoying. Hit 75# but couldn't get 80 past my face. VERY much less than I was expecting especially since I've hit 85 before. So - there we are. Baseline. Right? I am concerned because after doing this my shoulder felt really clicky and tight. Spent a lot of time on the lax ball but should have spent more time doing that before hand.
My homework is do 50 pushups a day in whatever combination I need to hit quantity. My goal is to build up the endurance to do 15-25 without stopping. We'll start at 5-10 though.
Crazy things going on nutritionally. Sugar cravings are gone, grain cravings are nonexistent, I'm not even craving cheese. I have only been craving alcohol, which is bizarre because I'm not a big drinker. Something about summer nights begs for a beer though. And I'm also craving being able to relax about this, especially given that I've been over to people's houses and am having trouble not launching into a giant discussion on why I'm not eating butter right now. Sigh. Also after the holiday am embarking on an attempt to eat more protein, especially during the strength phase to try and get my lifts up. Not out in this to mass gain - I still have quite a bit of fat to lose.
Monday, May 23, 2011
Not much to report in terms of awesomeness the weekend. Had some calf/ankle issues that kept me from doing the 1.5 mile time trial on Saturday, so I'm going to try and sneak that in this week sometime (maybe over the weekend at the lake). Team WOD in the park Sunday, my energy felt low, but it was fun to wrangle the sandbags again.
5/23/11, 6am
Sleep - 6 hours?
Foam rolled, warmed up, lat/shoulder opening mobility WOD with the band (love this).
Strength: in 10 minutes find your peak press (from the floor)
45, 55, 65, 75, 80F, 80
*failed on 80 but reeeally wanted it. Focused on planting my feet/spreading the floor and the second attempt flew up, which makes me think that I probably have 85.
Metcon:
7 rounds
5 thrusters @ 100% of peak press (80#, kill me)
7 bar burpees (burpee/jump over the bar/burpee)
=12:12
Horrible. Just horrible. My shoulders are still completely smoked. The penalty for breaking up the thrusters was another round, so yeah. Refused to drop. Also focused on more of a front squat into a push press for the first couple of rounds until my shoulders warmed up.
Thursday, May 5, 2011
Cleaning it UP!
6am
Lower Body SO SORE.
Workout is here: http://crossfitcc.com/2011/05/04/thursday-5511/
I did:
Strict Press: 45, 50, 55, 60, 65, 70, 75, 80, 85F
Push Press: 85, 90, 95, 100, 105, 110F
Jerk: 110, 115, 120F (PR on power clean!)
Lower body was smoked. Really want to try this again when I'm fresh because I hit a big PR after all that work. Awesome workout today. Loved it.
Lower Body SO SORE.
Workout is here: http://crossfitcc.com/2011/05/04/thursday-5511/
I did:
Strict Press: 45, 50, 55, 60, 65, 70, 75, 80, 85F
Push Press: 85, 90, 95, 100, 105, 110F
Jerk: 110, 115, 120F (PR on power clean!)
Lower body was smoked. Really want to try this again when I'm fresh because I hit a big PR after all that work. Awesome workout today. Loved it.
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