Ramp Up
Wanna ramp up the intensity a bit. As much as I wanna reduce my cortisol levels and have more fun in my workouts, my numbers are not were I want it to be.
Goals to be achieved by June 2012…
Snatch – 85kg
Clean & Jerk – 120kg
Squat – 170kg
Benchpress – 120kg
Fran – Sub-4 min
Helen – Sub-9 min
Pull-ups – 40
Now to put in a program in place. Let’s rawk for the Open.
Training for the Wedding Wod
In 15 minutes, complete as many rounds as possible of:
7 Overhead Squats @ 70kg
21 Ring Dips
4 rounds + 14 ring dips
This is as good as it gets in term of my confidence level. To actually set the bar high (pun intended) and bang out overhead squats at a weight never been done before in a workout is a monumental achievement for me. While I failed about five times trying to snatch the weight up, it didn’t faze me one bit.
21-15-9 for time:
Double KB deadlifts @32kg elevated on a 25kg plate
Pull-ups
Time – 4:55
Good finisher.
10/10
Five rounds for time of:
Run 200m
6 Clean & Jerks @ 85kg
Time – 14:51
Bam!
I wasn’t too sure about going heavier than 80, but it turned out to be pretty comfortable. I was stoked that I could stick with sub-15, which was the initial goal. But I was happier for the result of the next workout.
For time:
30 sit-ups
1 muscle-ups
25 sit-ups
3 muscle-ups
20 sit-ups
5 muscle-ups
15 sit-ups
7 muscle-ups
10 sit-ups
9 muscle-ups
5 sit-ups
Time – 24:53
I’ve never managed more than 15 muscle-ups in a session before. And within half an hour. I didn’t feel my arms were failing me for the most part because I was more proficient in using the kip.
Intangibles
Back Squat 1-10-1-20-1-30 reps
140kg, 120, 150, 105, 160 (f), 90
“Chelsea”
Every minute, on the minute, for 30 minutes, do:
5 Pull Ups
10 Push Ups
15 Squats
10 minutes.
I felt really on the singles but once again, it’s the feel of the weight at 160 that somehow psyched me out of the game. I have to get comfortable with that. After that, I just couldn’t feel like legs anymore. Not a good day for Chelsea.
Friday Fun
21-15-9 reps for time of:
Kettlebell Snatches @ 24kg, Left & Right
Box Jumps @ 30″
Time- 9:56
Partner Wod
AMRAP 10 mins:
Partner performs as many strict pull-ups as possible while the other partner completes 10 reps of bench @ 75kg
Partnering with SKT meant that we are working heavily on our weaknesses: Bench for him and pull-ups for me. I managed to rack up 45 reps while complete the bench in swift fashion.
The Brutal Substitution
Five rounds for time of:
50m Prowler Push @40kg
15 Toes-to-bar
Time – Sub20
Brutal!
This was done as a partner wod. Jason took the bait and boy, was it rough. I could feel like glutes screaming from round 3 onwards. Someone puked today doing this for one round. So you could imagine the carnage it caused.
First date with squat snatches
In 15 minutes, complete as many rounds as possible of:
3 Squat Snatches @ 60kg
15 Double Unders
10 rounds + 13 double unders
Tripped up on the last set. Felt good on all the snatches.
Weighted Pull Ups 3-3-3-3-3
20kg, 24, 28, 30, 32 (2)
Worn up by the snatches and could only manage a double 32 today.
Fun with get-ups
Five rounds for time of:
15 Kettlebell Swings @ 32kg
15 Handstand Push Ups
Time – 13:03
Started breaking the swings at round 3; my back was suffering towards the end. HSPUs were slow due to the high number of repetitions but I kept at it and was able to knock out at least 3 at a time.
Turkish get-up (L&R)
1-1-1-1
20kg, 20, 30, 35
Pain like childbirth
Back squat every minute on the minute @ 90% 1RM until failure to complete. 12 minute cap.
I wasn’t sure about the weight at first. I decided to ramp it up to 140kg and boy, did it feel good! I’m sure I could hit 160 pretty soon if I could keep up this intensity and freshness.
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Record reps from all 32 intervals.
64, 71, 69, 139 = 343
I can’t seem to improve my tabata score dramatically. Every movement with exception of push-ups stayed pretty much the same. I attribute the low push-up score to hitting my chest to the floor. Not sure how the squats could have gone faster; it left me lying on the floor for 15 minutes, praying for a remedy.
Got Beaten By the Bear
“Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Complete 5 rounds.
Rest as needed between sets.
Record loads for each round.
Time does not permit me to finish the workout today. Gotta catch a movie. Great excuse. The truth is I was hurting pretty badly. I started way too heavy with 60kg hoping to go beyond 70kg today. I stopped on set short on 70kg because I just couldn’t lift up the bar anymore. This is reserved for another day. Probably one of the most mentally challenging workout that exists.
Attacking Weaknesses
For time of:
20 Pull Ups
30 Toes-to-Bar
40 Wall Balls @ 10kg
50 Kettlebell Swings @ 24kg
20 Pull Ups
Time – 9:34
Those last 20 pull-ups were horrible. I was barely holding onto the bar.
Partner Wod
For 10 minutes:
Perform as many burpees as possible while your partner completes 10 OHS @50kg. Keep switching until time runs out.
96 burpees between Keangston and I. Too many burpees done in a span of two days. My shoulders are gonna feel it tomorrow.
Burpee the Goat
Snatch
1-1-1-1-1
60kg , 65, 70, 75 (PR!), 80 (f)
Almost got that 80 up; it was just a lil to the front.
150 Burpees for time.
Time – 11:33
Partner wod (4 man rotation)
Each will run 500m
followed by 1 min of work for each person in rotation to complete the following:
200 pull-ups
200 swing @ 1.5 pood
200 burpees
500 double -unders
250m run by each person to complete the wod.
Heavy Grace
Heavy “Grace”
30 Clean & Jerks @ 80kg for time.
Time – 6:57
Having achieving a sub-3 Grace, I’ve always wanted to know how the workout feels like on steroids. Amped up the load a bit and went at a comfortable pace. This will be much faster next round. Jason went on beastmode today by killing a 70kg grace in 3:44. That’s a 4 minute PR at a heavier load. That’s what I call progress.
I’m the Biggest Loser
Three rounds for time of:
10 Deadlifts @ 125kg
50 Double Unders
Time – 4:20
For time:
30 HSPU
40 Pull-ups
50 KB Swings (1.5 pood)
60 Sit-ups
70 Burpees
Time – 19:32
You hit your posterior chain hard and then you wanna do burpees? Me don’t understand, Greg. I lost about 8 minutes on Bob the Trainer on this one.
Before the storm
Four rounds for time of:
Run 400m
25 Burpees
Time – 16:32
Really wanted to target my metabolic ability this month by incorporating my two weaknesses. This sucked at all levels.
Gassed out
Seven rounds for time of:
7 Front Squats @ 75kg
7 CTB Pull Ups
Time – 9:09
Ain’t feelin’ on the pull-ups today. I was out of breath halfway and all the oxygen were in my legs.
Partner Wod (with come-back Juan)
For 10 minutes:
While one partner is doing 5 C&J @60kg, the other does as many muscle-ups as possible.
21 muscles-ups in total between us. I did 3 the first round and proceeded with singles after that.
When you least expect it
“Isabel”
30 Snatches @ 60kg for time.
Time – 3:08 (PR)
I didn’t think I could do it today but a face-off with JW obviously did wonders. At the announcement of minute 2 and with 10 reps left, I was all charged up and went it at with conviction. In a race to chase that sub-3 time, form was suffering and I missed two reps. Till next time.
Hammertime!
I’ve decided to take it easy today and go with an easy with JW.
5 rounds of partner work:
1 min Rope Skips
1 min Sledgehammer strikes
It’s Isabel tomorrow! Time for a PR.
Shot in the arms
75 Push Jerks @ 60kg for time.
*Each time you break, do 5 push ups immediately.
Time – 10:47
3 sets of L-sit holds
I couldn’t break the time I had last time or even go sub-10. Arms were just smashed from yesterday.
Back with a bang
3 back squats every minute on the minute @ 125kg until failure to complete. 10 minute cap
2 presses every minute on the minute @ 70kg until failure to complete. 10 minute cap
Ten rounds for time of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats
Time – 15:26
5 rounds:
10 Floor Wipers @80kg
5 rounds of 400m sprints (90 seconds rest)
I’m gonna feel this one for the next few days.
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