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Post by TM79 on Aug 4, 2016 10:05:05 GMT
Good morning. Heading in a little early today so that I can leave at lunchtime and get home in time for my wife's doctor's appointment. Planning to hit some Bench/Pull-ups later. Hope you have a great day!
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Post by jaysun on Aug 4, 2016 20:04:50 GMT
WU: 500m run, 40 squats, 30 Ab Mat sit ups, 20 push ups, 10 pull ups TT=4'56" Strength: 2 Power Snatch on the minute for 12 minutes *Build up to a heavy double. These are tap and go reps. The clock starts with an empty bar. Score heaviest double. Loads: 45,65,85,105,115,125,130,135,140,145,150,155 Conditioning: Complete 3 rounds for time of: 400m Run, 10 Power Snatches (115#)15 Pull-ups *15 minute time cap. TT=14'21" Notes: good workout. Very tough in this heat. Yuck!
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Post by jaysun on Aug 4, 2016 21:59:04 GMT
Good morning. Heading in a little early today so that I can leave at lunchtime and get home in time for my wife's doctor's appointment. Planning to hit some Bench/Pull-ups later. Hope you have a great day! I hope everything is fine with the doctor.
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Post by TM79 on Aug 4, 2016 22:51:05 GMT
WU: 500m run, 40 squats, 30 Ab Mat sit ups, 20 push ups, 10 pull ups TT=4'56" Strength: 2 Power Snatch on the minute for 12 minutes *Build up to a heavy double. These are tap and go reps. The clock starts with an empty bar. Score heaviest double. Loads: 45,65,85,105,115,125,130,135,140,145,150,155 Conditioning: Complete 3 rounds for time of: 400m Run, 10 Power Snatches (115#)15 Pull-ups *15 minute time cap. TT=14'21" Notes: good workout. Very tough in this heat. Yuck! Man, that's impressive! 2x155 after 10 minutes of doing power snatches? That's awesome! The conditioning looked tough too! Nice job!
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Post by TM79 on Aug 4, 2016 22:53:14 GMT
Bench Work up to a 4 Rep Max for the day. 8x135, 4x185, 4x205, 4x225 (PR 4RM)
Pull/Variation 5 Rounds of Pull-ups for Max Reps: *Rest 90 Seconds between sets. Round 1: 22 Round 2: 10 Round 3: 8 Round 4: 7 Round 5: 8
Then, one set of Bench at 50% for max reps: 25x125
Then, one set of Rows at 50% for max reps: 25x115
Time: 23:00
Assistance 4 Rounds: 10 Diamond Push-ups 8 Pull-ups 10 Good Mornings, 95 lbs
Time: 7:20
Conditioning: Metcon
Complete 10 Rounds for time of the following while wearing a 25 lb backpack:
5 Pull-ups 10 Push-ups 15 Squats
Time: 11:45 (PR by 2:05)
Comments: Frustrating day. Not much sleep last night and a very aggravating day at work. Time to blow off some steam... Bench: Happy with a PR there! Not much in the way of pauses, but not bouncing at least. I'll take it today. Pull-ups: Man alive! I'll take 22 pull-ups any day of the week! To be fair, there was a slight kip in my legs. I would kick my feet up just a little, but nothing like a full kipping pull-up that crossfitters do. Also, I went just shy of dead hang on each rep as it hurts my shoulder a lot to go all the way down. Solid sets there. Burnout Sets: Was hoping for 30 but I'll take 25. Assistance: Nothing special here. Nice and quick. Metcon: Didn't see anything appealing on crossfit main site so I dug this one up that I wrote back in January. Definitely a tough one. My backpack, according to the fish scale, actually weighed more like 30 lbs. Well, that's it for today. Hope you all have a good night!
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Post by jaysun on Aug 5, 2016 0:34:36 GMT
Bench Work up to a 4 Rep Max for the day. 8x135, 4x185, 4x205, 4x225 (PR 4RM) Pull/Variation 5 Rounds of Pull-ups for Max Reps: *Rest 90 Seconds between sets. Round 1: 22 Round 2: 10 Round 3: 8 Round 4: 7 Round 5: 8 Then, one set of Bench at 50% for max reps: 25x125 Then, one set of Rows at 50% for max reps: 25x115 Time: 23:00 Assistance 4 Rounds: 10 Diamond Push-ups 8 Pull-ups 10 Good Mornings, 95 lbs Time: 7:20 Conditioning: Metcon Complete 10 Rounds for time of the following while wearing a 25 lb backpack: 5 Pull-ups 10 Push-ups 15 Squats Time: 11:45 (PR by 2:05) Comments: Frustrating day. Not much sleep last night and a very aggravating day at work. Time to blow off some steam... Bench: Happy with a PR there! Not much in the way of pauses, but not bouncing at least. I'll take it today. Pull-ups: Man alive! I'll take 22 pull-ups any day of the week! To be fair, there was a slight kip in my legs. I would kick my feet up just a little, but nothing like a full kipping pull-up that crossfitters do. Also, I went just shy of dead hang on each rep as it hurts my shoulder a lot to go all the way down. Solid sets there. Burnout Sets: Was hoping for 30 but I'll take 25. Assistance: Nothing special here. Nice and quick. Metcon: Didn't see anything appealing on crossfit main site so I dug this one up that I wrote back in January. Definitely a tough one. My backpack, according to the fish scale, actually weighed more like 30 lbs. Well, that's it for today. Hope you all have a good night! Yeah, 225*4 is awesome! And 22 pull ups as a max effort is great! Who cares if you bounced your legs a few times. I'd take the whole workout. I'd also say that you definitely blew some steam off. Excellent work. You are making steady and solid gains all the way around.
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Post by jaysun on Aug 5, 2016 0:38:33 GMT
WU: 500m run, 40 squats, 30 Ab Mat sit ups, 20 push ups, 10 pull ups TT=4'56" Strength: 2 Power Snatch on the minute for 12 minutes *Build up to a heavy double. These are tap and go reps. The clock starts with an empty bar. Score heaviest double. Loads: 45,65,85,105,115,125,130,135,140,145,150,155 Conditioning: Complete 3 rounds for time of: 400m Run, 10 Power Snatches (115#)15 Pull-ups *15 minute time cap. TT=14'21" Notes: good workout. Very tough in this heat. Yuck! Man, that's impressive! 2x155 after 10 minutes of doing power snatches? That's awesome! The conditioning looked tough too! Nice job! Thanks. IDK how impressive 155 is overall but, it's definitely a PR. The conditioning this week has looked innocuous on paper but after five minutes I realize just how terrible they have been. The heat doesn't help much either. I'm usually shirtless by the time I'm done with the strength portion.
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Post by TM79 on Aug 5, 2016 1:19:14 GMT
Ha ha, thanks on mine man. My 1 Rep Max on Power Snatch is 125, so 2x155 is just mind boggling to me. I hear you on the heat. We actually had a somewhat cloudy and cool day today with winds out of the NE. It was in the low eighties for my workout and I couldn't be more thankful for it. I always keep my shirt on. It's like damage control. It keeps the sweat from dumping off of my upper torso like it does off of my head. I look at it as minimizing a slip hazard. Plus I don't want the neighbors to look in and seem me doing some metcon with bad form and my beer gut flopping all over the place.
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Post by jaysun on Aug 5, 2016 3:04:34 GMT
I take my shirt off because it's so humid here that even with a DriPower 360 moisture wicking shirt I'm dripping in sweat. I hung it on my squat rack and by the time I was finished there was an 18" puddle under it. And I could care less about my beer gut...I've got a lot of money invested in mine! 😉
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Post by TM79 on Aug 5, 2016 13:57:44 GMT
I take my shirt off because it's so humid here that even with a DriPower 360 moisture wicking shirt I'm dripping in sweat. I hung it on my squat rack and by the time I was finished there was an 18" puddle under it. And I could care less about my beer gut...I've got a lot of money invested in mine! 😉 That's a great way to look at it! It's an investment!
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