Thursday, September 12, 2013

Catching Up

Last Wednesday:

Zercher Squats (5-5-5-5-5), then:

  • 10-9-8-7-6-5-4-3-2-1 of hang power snatches, bar hops, and 100-meter sprints 

Result: 12:46

This was not awful.

Last Friday:

Strict Pull-ups (5-5-5-5-5), then:

In 8 minutes:

  • Row 500 meters and then AMRAP of:
    • 2 wall balls and 2 candlestick-to-tuck-jumps
    • 4 wall balls and 4 candlestick-to-tuck-jumps
    • 6 wall balls and 6 candlestick-to-tuck-jumps
    • 8 wall balls and 8 candlestick-to-tuck-jumps, etc.

(Result: 62 reps)

I hate wall balls. Especially after rowing.

This Monday:

No babysitter. I slept in.

This Wednesday: 

Scaled "Collin":

6 rounds for time (with 30 minute cut-off) of:

  • 400-meter sandbag carries (50lbs)
  • 12 push presses (95lbs)
  • 12 box jumps (24 inches)
  • 12 sumo deadlift high pulls (95lbs)
I made it through just 5 rounds before time was called. Argh.



Monday, September 2, 2013

Monday's Workout

Skill:
  • Jerks (2 reps every 2 minutes for 16 minutes)
Metcon:
  • 20 kettlebell swings (24kg/16kg)
  • 40 double unders
  • 15 kettlebell swings (24kg/16kg)
  • 30 double unders
  • 10 kettlebell swings (24kg/16kg)
  • 20 double unders
  • 5 kettlebell swings (24kg/16kg)
  • 10 double unders
Result: 3:39 as RXed

A nice short one today.

Wednesday, August 28, 2013

Wednesday's Workout

No babysitter on Monday meant no visit to the gym—which, in turn, meant missing the 1-rep max front squat and press workout. Thankfully, I made it to class this morning for deadlifts.

20 minutes to establish 1-rep max deadlift

Then:
  • 2 minutes max double-unders
  • Rest 2 minutes
  • 2 minutes max burpees
My back felt fine when I popped out of bed at 5:15 this morning, but 15 minutes into my deadlift sets, I started feeling my erector spinae seizing up again. I hadn't expected to best my deadlift PR, but I topped out well under it, crapping out at 275. It was probably for the best, but I'm not happy about it.

On the other hand, the double-unders felt okay, and the burpees were miserable but doable. Result: 137 double-unders and 34 burpees. Blargh.

Friday, August 23, 2013

Friday's Workout

Metcon:

For time:
  • Row 1000 meters
  • 21 push jerks (115 lbs / 85 lbs)
  • 21 power cleans (115 lbs / 85 lbs)
  • 21 back squats (115 lbs / 85 lbs)
  • 15 push jerks (115 lbs / 85 lbs)
  • 15 power cleans (115 lbs / 85 lbs)
  • 15 back squats (115 lbs / 85 lbs)
  • 9 push jerks (115 lbs / 85 lbs)
  • 9 power cleans (115 lbs / 85 lbs)
  • 9 back squats (115 lbs / 85 lbs)
Result: 20:26

A few observations:

Rowing continues to be my nemesis. I've been doing my best to squeeze in some rowing at home—mostly because I don't want my erg to become an oversized clothes hanger / towel rack, but also because I'm determined to embrace the suck. And boy, does it suck.

I scaled down to 95 pounds today, and didn't try to sprint through the workout. I can't say I'm not tempted to load up the barbell and go balls-to-the-wall, but in the end, I'm glad I decided not to destroy myself today.

Something tells me that self-destruction is overrated, anyway.

Thursday, August 22, 2013

Wednesday's Workout

Skill:
  • Pistol (freestanding one-legged squat) practice: 5 reps each minute, on the minute, for 10 minutes, and then max reps (alternating legs) for one minute.
I did 'em as gingerly as possible, but my lower back didn't particularly like 'em.

Metcon:

3 rounds for time:
  • Run 400 meters
  • 20 one-armed Russian kettlebell swings, alternating hands (24 kg)
  • 10 pull-ups
Result: 12:24 as RXed

Best moment: Getting through each set of the pull-ups unbroken
Worst moment: Hopping off the pull-up bar. This was something else my back didn't like. (Surprisingly, though, the kettlebell swings felt just fine.)