100'th post.
Workout:
5 RM Squat
For time:
A1: 25/20/15/10/5 pushups
A2: 30 walking lunges
(Do 25 pushups, then 30 walking lunges, then 20 pushups, then 30 walking lunges... etc.)
Results:
130 kgx5 Squat
5:00 on the metcon.
The 130 kg squats felt heavy. I've done 5x5x130kg as PR on work-sets so I was hoping that 130 wouldn't be this heavy. I've got to get on the squat-schedule and do 1 heavy squat / week. The metcon was nice though. Would have been hard to push myself harder than that.
Monday, 11 January 2010
Sunday, 10 January 2010
I thought I had grip, part 2.
Wow, I'm not sure what I thought when I planned this workout(s)
First:
1 RM Clean & Jerk.
Then:
"CT":
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Results:
Clean & Jerk:
60, 70, 80, 90, 95, 100 (PR+PR), 105 (PR+Fail).
I loved that. I can go higher on the clean, 110 shouldn't be a problem. PR on both Clean and on the Jerk and on C&J :P My Clean is now higher than my powerclean!
CT was done with 70 kg.
Result: 22 minutes blank. The result here could be better if I hadn't done 1RM C&J just before. My grip was the thing that died. It died HARD. The last 2 rounds was done with singles on the cleans, which were the roughest and toughest part of the CT.
Seidi result: 14 minutes 16 seconds, done with 20 kg barbell. She started out with 30 kg but couldn't do the powercleans (she did those instead of cleans since she has just recently started trying powercleans). She lowered to 25 kg but that was too hard on the powerclean as well, so she lowered to 20 kg. Switching weights probably took up a lot of time so next time will be better!
First:
1 RM Clean & Jerk.
Then:
"CT":
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Results:
Clean & Jerk:
60, 70, 80, 90, 95, 100 (PR+PR), 105 (PR+Fail).
I loved that. I can go higher on the clean, 110 shouldn't be a problem. PR on both Clean and on the Jerk and on C&J :P My Clean is now higher than my powerclean!
CT was done with 70 kg.
Result: 22 minutes blank. The result here could be better if I hadn't done 1RM C&J just before. My grip was the thing that died. It died HARD. The last 2 rounds was done with singles on the cleans, which were the roughest and toughest part of the CT.
Seidi result: 14 minutes 16 seconds, done with 20 kg barbell. She started out with 30 kg but couldn't do the powercleans (she did those instead of cleans since she has just recently started trying powercleans). She lowered to 25 kg but that was too hard on the powerclean as well, so she lowered to 20 kg. Switching weights probably took up a lot of time so next time will be better!
Friday, 8 January 2010
Thursday, 7 January 2010
Tabata Bear
Work up heavy 5 RM deadlift.
( Do 5 strict pullups between sets )
Workout:
3 rounds of:
3 tabata intervals wallballs
3 tabata intervals deadlifts
3 tabata intervals KB swings
Results:
DL 5RM: 150kg. 4x5 pullups.
Workout:
100 kg deadlifts, 16 kg KB (high swings), 8 kg wallball.
I don't remember all of the results, but I do remember most of the min/max per round
Wallballs (max/min): 12/10, 10/9, 10/8
Deadlifts (max/min): 8/4, 4/4, 3/2
KB Swings (max/min): 11/10, 9/9, 10/8
I'm not going to be able to walk for days. I pushed myself really hard, the only place where I could have done better was during the deadlifts. My back (which I have had a lot of problems with) went better than expected. Actually the KB swings were straining it harder than the DL's. Probably because of yesterday's workout.
/Simon
( Do 5 strict pullups between sets )
Workout:
3 rounds of:
3 tabata intervals wallballs
3 tabata intervals deadlifts
3 tabata intervals KB swings
Results:
DL 5RM: 150kg. 4x5 pullups.
Workout:
100 kg deadlifts, 16 kg KB (high swings), 8 kg wallball.
I don't remember all of the results, but I do remember most of the min/max per round
Wallballs (max/min): 12/10, 10/9, 10/8
Deadlifts (max/min): 8/4, 4/4, 3/2
KB Swings (max/min): 11/10, 9/9, 10/8
I'm not going to be able to walk for days. I pushed myself really hard, the only place where I could have done better was during the deadlifts. My back (which I have had a lot of problems with) went better than expected. Actually the KB swings were straining it harder than the DL's. Probably because of yesterday's workout.
/Simon
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