SWOD 3x5 Shoulder Press
105-110-115
WOD: AMRAP in 10 minutes of
3 Squats - 75% of 1 RM which was 225 lbs
5 burpees
5 Strict Chin Ups
6 rounds completed.
Squat form was solid. I'm sticking with high bar back squats (olympic style) and a more vertical torso position.
Fortune favors the bold.
Tuesday, June 22, 2010
Sunday, June 20, 2010
SAT/SUN 19& 20 JUN
SAT
SWOD:
3 RM Snatch: 120 lbs PR!!!!
This was previously my 2 RM Power Snatch. The difference was that the form was sexier.
Dropping under the bar was smooth and smooth as everyone knows, is quick.
I still need to work on the following aspects of the snatch:
1. the pull from the ground lacks some fluidity, because I'm still leaving my knees out
2. More work on the burgener warm-up
** Jason: Google this and learn it! Do it using piece of 1" pvc pipe (about 72" in length) It will help you tremendously when we start training in the fall.
Also check out this article on nutrition: http://robbwolf.com/2009/12/26/if-it-works-for-a-seal/
Followed by
WOD:
SWOD:
3 RM Snatch: 120 lbs PR!!!!
This was previously my 2 RM Power Snatch. The difference was that the form was sexier.
Dropping under the bar was smooth and smooth as everyone knows, is quick.
I still need to work on the following aspects of the snatch:
1. the pull from the ground lacks some fluidity, because I'm still leaving my knees out
2. More work on the burgener warm-up
** Jason: Google this and learn it! Do it using piece of 1" pvc pipe (about 72" in length) It will help you tremendously when we start training in the fall.
Also check out this article on nutrition: http://robbwolf.com/2009/12/26/if-it-works-for-a-seal/
Followed by
WOD:
3 rounds of: (instead of the Rx'd 5 rounds)
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
3 Power Snatches
3 Snatch Push Press
Rest 80 second b/t sets
WOD Performed at 80% of 3 RM Power Snatch (95 lbs)
WOD Eval:
1. Snatch Push Press is definitely a weakness to work on
2. I tried to go up to 125 for my 3 rm Power Snatch and well...It was fun, but for the first rep (which I nailed) it took a TON of energy. I felt fine before that but that 1 P Snatch wiped me out.
3. I need to do more B. WU work to get better Sn fluidity
Fortune Favors the Bold.
SUN:
REST DAY
REST DAY
Saturday, June 19, 2010
Friday, 18JUN
Strength WOD:
5x5 Squat
Top weight was 245. Should have hit 260 definitely. Mental game was bugging me for some reason :
1.when I was hitting the bottom of the squat I wasn't activating the adductors.
2. I kept missing the squat on the way up after 3 reps. It felt like the squat was being mostly powered by the quads, lacking involvement from the hamstrings and proper hip drive.
3. I made the enormous mistake of lifting in front of a mirror, because I was squatting with GD and didn't turn the rack around. That's not happening again.
On Monday I'll be squatting a 5RM in a squats of 5x5 (sets across) and hitting 260 lbs.
It's difficult to measure the amount of protein/fats/carbs I'm taking in right now, but I'll be trying to track it better from now on.
Jason: If you're reading over this I highly recommend eating .7xyourbodyweight in grams of protein each day. So if you weighed 200 lbs you would eat at least 140 g of protein. Also, drink lots of milk. Milk is amazing for recovery.
Daily WOD:
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Thrusters 6/5/5/4/3=23
Weighted Pull-ups 3/2/2/1/1=9
Burpees 6/6/6/6/6=30
Total=62
This WOD was rough strength wise, but pretty easy mentally.
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