Strong + Nimble
Back Squat
100kg x 3, 112 x 3, 130 x 3, 150 x 2 x 3, 150 x 2
Missed the last rep because I got stuck in between the sticking point. Otherwise this was a really good session.
3 rounds @ high aerobic effort:
15 Chest to Bar Chin-ups
15 Burpees to 6″ overhead
Time – 7:22
Vinny commented that I wasn’t pushing the bar away from my body on the way down. It’s like I’m resisting the descend. Good point. The problem lies in my grip and forearm strength. Solution: Do more chest to bars. Finished off with handstand practice again and mobility.
Heavy Deadlifts and A Ridiculous Amrap
In 8 minutes, complete as many rounds as possible of:
3 Deadlifts @ 145kg
8 Wall Balls @ 10kg
8 rounds + 3 DLs
I did 32 reps in 12 minutes last week. So 27 in 8 minutes ain’t too shabby. It’s all about positioning and staying tight throughout the multiple lifts.
AMRAP 20:
20 Box Jumps
5 Muscle-ups
30 Double-unders
4 rounds + 4 Muscle-ups (went on to complete the round)
5X3 Strict Pullups + ME Kipping Pullups
15 Strict + 45 Kipping total
When I first told everyone about this, they were like, “Whaat?” Too many box jumps apparently. They actually felt good during the first two sets. Then I broke em up into 10s and 5s. Muscle-ups took the most time but I rested relatively short in between. The double-unders were recovery for me. Then onto more pull-ups to bring this week’s grand total to 96.
EMOTM Snatch Practice
Every minute on the minute:
3 Power Snatch @60kg
Completed 10 rounds.
15 minutes of work @ high aerobic effort:
10 Box Jumps – 24″
10 Chin-ups
10 OHS @ 95lb
Run 200m
4 rounds + 10 chins
I know I can do 30 snatches in less than 3 minutes but today was mainly to tune up my technique and work on speed while maintaining some form of intensity.
The amrap wore me out pretty quick with the constant flexion of the hips. My legs felt like bricks every time after the overhead squats. Just what I needed to finish off the week.
Managing rest periods
Back Squats
105kg x 3, 120 x 3, 135 x 3, 145 x 3 x 3, 150 x 3
Felt good on the first three sets and able to complete the heavy loads with my butt breaking just below parallel. I’ll work on increased depth and a better bar shelf next time.
For time of:
50 Kettlebell Swings @ 32kg
50 Single Leg Squats(alternating legs)
50 Handstand Push Ups
Time – 10:20
I went for 30 swings unbroken and then did em in two sets of tens. Pistols were broken up into five sets with short breaks in between. The HSPUs were a grinder. It took so much longer than the first two movements to complete. Perhaps this is where a bit of kipping would help.
10,9,8,7,6,5,4,3,2,1 rep rds @ high aerobic:
Chin-ups
Wall Balls – 20#
Time – 7:15
I took my time with this; the transitions took a bulk of it. Need to get my quota of 50 pull-ups in for the day.
Pretty smashed today. Hope my body holds up well tomorrow.
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.
Rest that was too long
Back Squats
3-3-3-3-3
130kg, 135, 135, 135, 135 (2)
For time of:
Run 1km
3 rounds of:
25 Pull Ups
7 Push Jerks @ 85kg
Time – 17:26
There were times when a week worth of rest was just the right tonic for my weary body. And then there was this three hiatus I took – taking every opportunity to catch up on whatever sleep I may have missed for THE WHOLE YEAR. The expectation was to crush it the moment I return but unfortunately as the adage goes, the spirit is willing but the flesh is weak. I felt I was carrying heavy steel plates the moment the bar left the rack. Pull-ups felt laborious during the wod. Sometimes I asked myself, “What is the point?” But it is during these moments that I must continue to plow through. These are mental games that we play with ourselves everyday.
No more idle rest days for me anymore.
WOD060611
Weighted Pull Ups 3-3-3-3-3
20kg, 22.5, 25, 27.5, 30 (2)
21-15-9 reps for time of:
Back Squat 100kg
Handstand Push Ups
Time – 14:17
This is one of those workout day where I KNOW that I needed rest but still went ahead with it anyway. Stupidity doesn’t reward bravado. Woe to me who ended up in bed for the next two days.
WOD032911
Deadlift
1-1-1-1-1
155kg, 175, 185, 195, 205 (f)
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Time – 21:21
I sensed a PR coming today but it was not to be. The bar didn’t even come off the floor which is strange cos I felt the 195 was pretty ok. The chipper exposed my silly sit-ups and HSPUs. More work on those in the morning when I wake up. If I do make it out of the bed on time, that is.
WOD021811
Every minute, on the minute, for 20 minutes, do:
5 Back Squats @ 80kg with the box
5 Handstand Push Ups
*If you are unable to complete the minute, rest the following minute and continue again when the next minute starts
16 rounds
This is like a dynamic day with box squats. First thing that I felt was of course, my back. Cues – keep the lumbar curve, pinch my lats and trying to stay back all the time to engage the hamstrings. Speed was rather slow off the box as fatigue sets in during the later rounds.
HSPUs slowed things down a lot. I’m not sure I could do a 100 of those in 20 minutes. Something to work on definitely.
Finishing moves:
5 rounds of max rep strict pull-ups
10, 10, 8, 8, 6
WOD011011
Weighted pull-ups 1-1-1-1-1-1-1 reps
24kg, 28, 30, 32, 34, 37, 40 (f)
The goal is to hit 46kg by the end of this month.
“Rankel“
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
4 rounds + 100meters
None of the movements resulted in muscle fatigue. This was mostly about recruiting oxygen efficiently and telling myself to keep moving. Deadlifts felt alright. Kettlebell swings were horrid especially after the burpee pull-ups. And the run… well, it’s always mind games from there, ain’t it?
WOD010411
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
Time – 20:39
I can’t believe how those elite fellas took half the time to do this. I thought I took too long during the run but my legs weren’t feeling so good. OHS was efficient but had to break em up. Same for the pull-ups, which I seriously have to work on!
WOD122810
Deadlifts
5-3-1-1-1
70kg, 120, 150, 180, 190 (PR)
Three rounds for time of:
7 Press
7 Push Press
7 Push Jerks
21 Pull Ups
(50kg, CTB)
Time – 17:34
I was elated at getting a PR and at the same time, hitting my deadlift goal for this year. There was a possibility of going higher because my pull felt really good but I thought there is value in taking a step at a time on this ladder of gaining superhuman strength. As usual, I suffered heavily on the pull-ups during the metcon; further justifying the need for bodyweight work. I figured it was because I was trying to hard to hit my ribcage using a butterfly kip which is totally not necessary. Unless of course, if you’re aiming to get your first muscle-up. 
WOD112910
For time of:
100 Sumo Deadlift Highpulls @ 30kg
45 Thrusters @ 30kg
30 Pull Ups
Time – 11:18
WOD112510
Weighted Pull-ups (Rings)
3-3-3
24, 28, 28 kg
“Collin“
Six rounds for time of:
Carry 35kg sandbag 350 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
Time – 47:07
WOD112310
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Time – 25:42
WOD101310
10 minutes Handstand Push-ups
5 minutes Squats
2 minutes Pull Ups
1 minute Push Ups
Calculate total reps completed.
65 + 171 + 30 + 25 = 291
WOD070810
Shoulder Press
3-3-3-3-3
115, 125, 130, 135, 140 (last rep failed)
5 rounds of 10 CTB pullups (no time component)
All unbroken except the last two reps.
WOD080510
30 Handstand push-ups
40 Pull-ups
50 DB swings, 1.5 poods
60 Sit-ups
70 Burpees
Time – 18:51
+3 hours later
“Death By Deadlifts”
With a continuously running clock, do one Deadlift the first minute, two Deadlifts the second minute, three Deadlifts the third minute… continuing for as many minutes as you are able.
10 rounds + 7 deadlifts @100kg
WOD080410
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Dips
Time –9:22
Compare with 021509
Weighted Pull-ups
1-1-1-1-1
40, 40, 40, 45, 50
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