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538 Workout Posts
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Group warmup, partner shoulder stretch w/ PVC 3x15 Jerk (behind the neck) 80% of 1RM, 8x2 (30#,50#,60#,60#,65#,70#,65#,65#) note: best form @ 60# Bench Press 4x4 (65# x 4) Practice Strict pull-ups (unable to do typewriter pull-ups) Mountain climbers (elevated w/ straps) 4x3032 Olympic Lifting Practices -
Just over 1.5 miles The pool was way too warm...2800 yd Swims
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Warm up 3 rnds ea: Row 250m, 3 squat jumps (air squats, still can't do impact), 3 push-ups, 3 sit-ups. 10 x 10 Jerk Dips against the wall @ 45# 3 x 5 of 1RM Jerk (85# x 1, 105# x 2) 3 x 10 Jerk Receiving Drill (heavy bar & getting under it) 4 x 15 Partner Leg Throws205 Olympic Lifting Practices
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Group warm up, Row 500m 2 rnds ea: 10 Jerk Jumps, 10 push-ups, 10 strict pull-ups 1. Power Jerk (behind the neck) @ 75% 6 x 3 (30#,45#,65#,55#,55#,55#) 2. Bench Press @ 75% 4 x 5 (45#,55#,65#,75#) then @ 1 rep 80#, fail @ 85# 3. Penlay Rows 4 x 8 (65#,70#,75#,80#) 4. Sots 3 x 5 (I tried 15# and went to PVC) Sandbag Half Moons 3 x 20 (26.5 # sandbag)70 Olympic Lifting Practices
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Group Warm Up, Row 500m 1. Hang Clean to Deadlift to Power Clean 4 x 3 (50# x 1, 80# x 3) 2. Front Squats @ 65% 4 x 6 (83#) 3. SLDL % 65% 3 x 5 (83#) Elevated push-ups 5 x 15 V-ups 5 x 2061 Olympic Lifting Practices 83 lbs
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Today I actually did the 500m max effort row and this WOD scaled. I did air squats instead of pistols & only 26# KB...trying to do what I can with injuries. Post WOD: 20 push-ups, 20 GHD sit-ups, 20 dips, 20 knees to elbows and 20 strict pull-ups. I messed up on the clock again, approx time.3 rounds of: 10 Pistols (Alternating Legs)s 10 Burpees 15 GHD Sit-ups 20 Kettlebell Swings 26 lbs
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Swim 3,700 yds (2 miles + )3700 yd Swims
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Wow, I can tell that I've only been to the gym only twice this month. I want to eventually beat 2:00 min, at 2:00.8 is still better than last time.500 m Rows 2 mins 0.08 secs
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WOD: I tried running again today (soooo pathetic) even had to walk part of my 2nd 800m, still lots of pain. I really like sledgehammers, 53# KB got heavy. Post WOD: Row 1,000m & mobility.800 m Runs Not Applicables 10 Sledgehammer Strikes 10 Kettlebell Sumo Deadlift High-pulls 53 lbs 10 Sledgehammer Strikes 10 Kettlebell Sumo Deadlift High-pulls 53 lbs 10 Sledgehammer Strikes 10 Kettlebell Sumo Deadlift High-pulls 53 lbs 10 Sledgehammer Strikes 10 Kettlebell Sumo Deadlift High-pulls 53 lbs 10 Sledgehammer Strikes 10 Kettlebell Sumo Deadlift High-pulls 53 lbs 800 m Runs Not Applicables
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Group warm up. WOD: moved from 8# WB to 10# (my wall balls are still weak, but today I cycled more). Clapping push-ups on knees. Post WOD: Row 2K & mobility3 rounds of: 300 Rows 20 Wall Balls 10 lbs 10 Push-up (clapping)s
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Working on form, still not reaching my last Max.5 Overhead Squats 50 lbs 3 Overhead Squats 60 lbs 1 Overhead Squat 65 lbs 1 Overhead Squat 70 lbs 1 Overhead Squat 75 lbs
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Swim 3,200 yds. = 2 miles & cool down 300 yds. Total: 3,500 yds Still feel slow in the water but today felt much better. Approx. 90 min (less time chatting on the wall and less rest periods & perhaps I can get this under 90 min)3500 yd Swims 90 mins
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Approx time, I didn't set the rower for exact 3K, rolling time as I finished.3000 m Rows 14 mins 35 secs
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Instead of 5-5-5, I did 3reps x 7sets (65#,70#,75#,80#,90#,95#,100#3 Monster Rows 65 kg 3 Monster Rows 70 kg 3 Monster Rows 75 kg 3 Monster Rows 80 kg 3 Monster Rows 90 kg 3 Monster Rows 95 kg 3 Monster Rows 100 kg
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Group wu & worked on skills Bench Press: 3reps ea (45#,65#,70#,75#) Pendlay Rows 3reps ea (65#,70#,75#,80#,90#,95#,100#) Wall Ball Ladder: 10reps ea (8#,10#,12#,14#,12#,10#,8#,14#) Row 3K (approx time: 14:35) Mobility3 Push Presses 50 lbs 3 Push Presses 60 lbs 3 Push Presses 70 lbs 3 Push Presses 75 lbs 3 Push Presses 80 lbs
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