453 Workout Posts
  • Chuck Dibilio
    October 23, 2017
    ** 50lb db, 100 for calculation ** ** 30 yards was a little more like 25-0 ** overall fine with it, deiniltey need to do longer steady state workouts atleats once a week, pacing was ok, movement was pretty good and breathing was good but coiuld be better lunge - very happy with this, felt like capcity increased a little, ** coaching cue - really empasize being on outside of foot to utilize exteranaly rotating hips *, breathing was great along with movement, very happy with this, little work on db placing burpee - step up, need to working on breathing more, went ok row - pacing gwent down 100 pace on 2 and 3rd pace but picked it up 4th, need to play with threshold more 65% general fatigue 15% engine 20% muscle fatigue
    20:00 AMRAP: Dumbbell Lunge, 100 lbs, 30 yd 15 Burpee To Target Above Max Reaches 30 Row Calories
  • Chuck Dibilio
    October 17, 2017
    **** MU WENT 2-4-6-8-10 ****** overall pacing went very well, movement was great as well, breathing was very good front squat - did very good job externally rotating hips and keeping up with neutral spine, did very good with upper chest creating shelf as well, breathing was good and all unbroken mu - movment was pretty good, did good job keeping feet up and center of gravity infront of bar in extension, 8 was 6-2 and last 3 were singles. More breathing than muscle fatigue, might need to just push through it general fatigue 60% engine 10% muscle fatigue 30%
    10-8-6-4-2 reps of: Front Squat, 185 lbs Bar Muscle-up
  • Chuck Dibilio
    October 16, 2017
    defintely went out too hard, got caught up keeping up with rachel a little, first round 4 minutes, then 1:33 slower on second round, needed to break up snatches from beginning, got too into it, went hard on strength emom before which definitely effected a little but not a lot, breathing was ok, movement was pretty good, snatch - movement was a lot better, **coaching cue -from james, push bar into hip on way down to cycle better** helped a lot, kepted me bengind at knees and hips properyl and did just leaned forward with back, spine was a lot better staying neutral as well. burpee, ok, pace was ok, did 10's second set, think workout was all snatches and needed to tone the pace down 0% general fatigue 90% engine 10% muscle fatigue
    2 rounds of: 30 Snatches, 95 lbs 30 Bar Facing Burpees
  • Chuck Dibilio
    October 12, 2017
    went ok, pacing was decent, hard to pace with strength based of 165 but then breathing of burpee, movement was good, breathing could have been better power snatch - did goodd from beginning having consistent timing inbetween reps, later took a little longer at half way c2b - ok, felt a lot better than normal, did tak ea little to omuch out of me and needed to slow down a little for it because it took my breath away a little too fast, last was 4'ss but very consistent burpee- felt good, very happy with them, need to work on breathing when going at faster pace 40% general fatigue 20% engine 40% muscle fatigue
  • Chuck Dibilio
    October 09, 2017
    definitely missed stimulus on this, wanted it to be more around 12-15 minutes but it was nice to get a longer workout with no monostructural movements, pacing was ok, dropped off a little towards the end but not bad, focus was on fatigued, respitory and muscular bar muscle ups t2b - went fine, roudn 2 and 3 did 5's, about 5 sec rest inbetween, played around with thumb on top of bar, try it out, movement was great and breathing, just need to develop strength in movement to do more in a row/take less out of me clean and jerks - all 5's, breathing was very good, very happy with it, movement was great, do need to rest up top more, shoulders were dead from earlier so was a wimp about it in that regard overhead squat was great, positioning of weight was a little off but pushed kneeds out so well and movement in bottom of squat was perfect, coaching tip ** remember to push knees out** mu - focused on having body be more infront of the plane beneith the bar. helped a lot, did all 2's and didn't weight excesivley, keep focusing on that plane but need to do it under great respitory fatigue, greate today but future have that be stimuli 75% general fatigue 5% engine 20% muscle fatigue
    10 Toes-to-bars 10 Clean & Jerks, 95 lbs 10 Overhead Squats, 95 lbs 10 Toes-to-bars 10 Clean & Jerks, 95 lbs 10 Overhead Squats, 95 lbs 10 Toes-to-bars 10 Clean & Jerks, 95 lbs 10 Overhead Squats, 95 lbs 10 Bar Muscle-ups 10 Toes-to-bars 10 Clean & Jerks, 95 lbs 10 Overhead Squats, 95 lbs 10 Toes-to-bars 10 Clean & Jerks, 95 lbs 10 Overhead Squats, 95 lbs 10 Bar Muscle-ups 10 Toes-to-bars 10 Clean & Jerks, 95 lbs 10 Bar Muscle-ups
  • Chuck Dibilio
    October 09, 2017
    Movement was ok, pacing was very goood, breathing ok but movement was focus Thruster - overhead positioning and breathing was 1000x better, not there yet but better, bottom positioning not there but not focus, all unbroken which was happy Push up - very very happy went down to 3's really fast once I realized I needed to, finally swallowed my pride to do small manageable sets! Happy with that, all the muscle fatigue though! 5% general fatigue 0% engine 95% muscle fatigue
    5 rounds of: 10 Thrusters, 95 lbs 15 Push-ups
  • Chuck Dibilio
    October 07, 2017
    Pyramid Helen run, 5:45/~4:15/idk, ok with paces, really used to get ready for movements but stay as fast as possible, breating was pretty good and decent with pace kb - 21/10's, 10's, 21 movemnt wasn't as great as could, try to get more legs into it because of all the pulling, breathig was pretty good, might try to but more together but did good job stay under threshold for that long of a workout pull ups - all 8's minus last round unbroken, breathing no where near good, movement was pretty good, neutral spine was great but need to get more momentum from kip as opposed to pulling so much with arms. 80% general fatigue 5% engine 15% muscle fatigue
    Run, 1200 m 63 Kettlebell Swing (American)s, 53 lbs 36 Pull-ups Run, 800 m 42 Kettlebell Swing (American)s, 53 lbs 24 Pull-ups Run, 400 m 21 Kettlebell Swing (American)s, 53 lbs 12 Pull-ups
  • Chuck Dibilio
    October 06, 2017
    * I havn't hurt that much in a while, really really hard * broke up as needed, thrutster waited a little too much between, deadlift, unbroken, were fine hang clean, movement was better, kept legs out but scalp got fatigued, took a little to omuch out of out of me, thruster - movement was good, breathing was ok, should have rested more up top, keep in mind next time, took a lot of out of me, waited a little too long between sets of 5 burpee, very good pace, happy with it, last 20 was so hard though 5% general fatigue 90% engine 5% muscle fatigue
    40 Deadlifts, 115 lbs 20 Lateral Burpee Over Barbells 30 Hang Cleans, 115 lbs 20 Lateral Burpee Over Barbells 20 Thrusters, 115 lbs 20 Lateral Burpee Over Barbells
  • Chuck Dibilio
    October 05, 2017
    paced very well and pushed very well, happy with pacing, breathing and movement except sdhp wallball was good, last one broke up 2 times really quick, breathing and movement was good sdhp movement wasn't was good as could be, breathing was pretty well, broke up a lot box jump good as usual push press from rack, movement was 100% better than normal, and breathing, became more breathing than shoulder which is what I want, showing movement is great rowing, did a lot better than expected! 90% general fatigue 5% engine 5% muscle fatigue
    3 rounds, 1 min per station: Wall Ball, 20 lbs, 10 ft | 27, 27, and 25 Sumo Deadlift High Pull, 75 lbs | 28, 25, and 25 Box Jump, 20 in | 36, 35, and 36 Push Press, 75 lbs | 27, 23, and 23 Row (calories) | 17, 16, and 16 Rest 1 min
  • Chuck Dibilio
    October 03, 2017
    Pacing and movement was pretty good, breathing was ok but not as much of a simile in workout Ghd, couldn't get proper neutral spine position of get proper utilization of quads, breThing was great though, last 2 rounds broke up 10/5 with minimal feat Mu - form was pretty good, hit right positionings, towards end had to really pull with upper body because core was feeling it. Breathing not there, should focus on movement for now. Last 2-3 rounds did 3/2 40% general fatigue 0% engine 60% muscle fatigue
  • Chuck Dibilio
    September 27, 2017
    Went very well, breathing was pretty good up until last heavy movements, pacing was 8/10, Row - around 1300 pace, little under, really easy and perfect going into burpee a, Burpee- was great, pacing was perfect, breathing was there, movement was good, just moved so consistent Reads -10/5's, broke up early and often which helped, *lifted chest for more optimal neutral spine was great, remember*. Breathing went decent too Front squat - this really taxed me, did a little better with form, not the best, but coming along, breathing was better, again still on the way, should have spaced out sets a little more, dragging a little at end 5's/4/1 (into jerk) S2o- hard, about 30 breathing, 70 legs, just waited to get back, form wasn't great but it was the end of the workout so I could live with it, better than I would expect, same thing with breathing but it was worse than I would expect at that moment in time 45% general fatigue 10% engine 45% muscle fatigue
    50 Row Calories 40 Burpees 30 Deadlifts, 205 lbs 20 Front Squats, 205 lbs 10 Shoulder-to-Overheads, 205 lbs
  • Chuck Dibilio
    September 26, 2017
    home gym, goal was to balance between mindsets of getting a specific goal and getting the best score for me, I set a goal of 3 rounds knowing it was a little outisde of my ability, did very good with breathing and continuous movement, movement on clean was ok, did better keeping neutral spien row - ave pace 1:48/1:54 (10 sec)/ 1:50, pretty happy with it, maybe a little slower to about 1:50 on first but went well, breathing was amazing and mvoement was very close to amazing clean - a lot bettter on keeping neutral spine, did a good job moving continuously, second round went a tad slower, however variances between rep were very low in both rounds, even though average for first would have been faster 70% general fatigue 5% engine 25% muscle fatigue
    18:00 AMRAP: Row, 1000 m 25 D-Ball Ground-To-Over-Shoulders, 180 lbs
  • Chuck Dibilio
    September 26, 2017
    lots of shoulder fatigue, movement was very good, lighter weight kb, breathing was pretty good, espcially with burpee was well kb swing - movement was pretty good, went a little bit too much on my toes, need to push butt back a little more but not having gbell go down too much, was breathing more on the up then down, need to just syncornize that. burpee - 21 was very fast, slowed a little but not bad at all all, happy with movement and breeathing 10% general fatigue 60% engine 30% muscle fatigue
    21-15-9-15-21 reps of: Kettlebell Swing (American), 24 kg Burpee
  • Chuck Dibilio
    September 25, 2017
    INteresting workout, very bottlenecked by dips going knew going into it breathing was pretty good but had more focus on movement, pacing overall wasn't bad, pushed more on snatch because hr would slow down on dips, not too much thtough that it would take away db snatch - did touch and go for all, broke in half for first two, form was ok, definitely need to keep working on movement, breaething was pretty good though, need to work on movement but also figuire out pacing strategy with it as well ring dip - *coaching cue - definitely need kip to pull up and push down, not just pull up, and at right movement, through time will get the hang of it* breahting was very tough with all the presure on my chest, need to just keep working on it, that pressure will always be there, went 4's then 3's then 2's. very happy didn't crash with the amount of reps I did in a row with dips, being more aware. 15% general fatigue 15% engine 70% muscle fatigue
    42-30-18 reps of: Dumbbell Snatch, 50 lbs Ring Dip
  • Chuck Dibilio
    September 25, 2017
    heavy isabel breathing was pretty good, didn't hold breath/brace as muchduring squat up, some engine, not as much general fatigue as expected but lots of leg fatigue as expected, had good coaching tip of great neutral back position in set up and first pull 10% generfal fatigue 20% engine 70% muscle fatigue
    30 Squat Snatches, 185 lbs
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