Extra: Squats - Wk5d2
1) OHS (If doing back squats for this program, instead do OHS today)
6 @ 65%
6 @ 75%
6 @ 80%
6 @ 80%
2a) FS
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%
2b) Max Muscle-Ups -- Try to improve over the past few weeks sets -- Goal is to get +4 reps over last weeks sets.
Blog before IG just for Chris! :P
ReplyDeleteSnatching stayed very light. Some knee pain mostly with the dip. Not as much full squat. Ended at 125. Footwork felt pretty good!
Workout 3:47. My kind of workout!
OHS were tiring today... But made them all. Was nice that FS didn't feel too heavy! Sets of 5 on MU that felt good. These haven't felt good lately and I've been pretty mental with them.... So good that today was a positive one :)
First post!
Delete#PR
I appreciate you sacrificing IGGY for myself and others…
Deletehttps://www.youtube.com/watch?v=O-zpOMYRi0w
I keep forgetting to wear proper sleeveless attire on #TankTopToosdays. Once again, my apologies for this embarrassing oversight.
ReplyDeletePocket snatchings went pretty well. Did not fail any but still need to work a lot on that #FastTwitch speed under the bar. Definitely felt everything slow down as the weight got heavier. Ended at 125# today for the singles.
Tried desperately to keep up with The Littlest One in the WOD, to no avail. Got smoked - 4:06.
OHS went pretty good. Worked up to 150# for 6, no fails.
Front squats felt solid, a little tired.
MU sets were better than last time: 9, 6/4, 6/4, 5/4. Lots of resting in between.
We want 10! We want 10! Double Digits baby
DeleteShoulder is a little messed up from Championship Sunday so modified quite a bit.
ReplyDeleteIn between each set and any time open to get work done.. I was either A. Working PVC snatch positioning or B. doing some sort of shoulder care. (Little things… never underestimate or overlook the power of the little things.. (K$).
Squats (No OHS) did front rack lunges.. 4 x 12 at 205.. and 5 - 245/265/285/285.. (Lunges took a lot out of me which made a good battle for fronts)
Wod: LOTG.. Did 10 controlled push ups instead of 5 wall climbs.. felt a little discomfort but no pain..(https://www.youtube.com/watch?v=FV1U4YOX5HU) I'm going to be feeling all den lunges.
Just watched Serena finish off Azarenka… K$ I would pay a lot of money for you to go against Serena. You don't need to tell us about how you roughed her up back in the 97 amateur wimbeldon/us open contest. I wouldn't even be surprised if you two were buddies.. I bet if you two were to be in the same room and saw each other for the first time since that 97 war it would look a little like this… https://www.youtube.com/watch?v=ItzslynRhwg
(Hilarious)
DeleteI have not in fact played against Serena. I did however, play Anna Kournikova in doubles back in the day. On grass. #WeWon
Oh - I am very appreciative of Powerful Little Things. Just ask The Littlest One.
Stop putting YouTube links in parenthesis--it makes things way harder to get to
DeleteI once saw Serena in the airport, very intimidating physical presence
DeleteI once saw Serena at the mall. Largest woman I've ever seen. (The Internet says she weighs 150.......uuuuummmmm)
DeleteYea....in her ass (also works for Bra for her too...)
Delete1. Pocket snatch - ended at 125# for the last single - these felt good, I hope I was going up and not shooting my hips forward
ReplyDelete2. WOD was fun and fast - finished in 3:40
3. I made all my OHS & FS today- end at 150# for OHS and 165# for FS
4. Muscle-ups felt pretty good today: I did 5, 6, 5, 5 - Regretting not doing max effort. After my 5th one, I always feel like I'm going to tear my hands. I'll try hand protection next time we do these.
Always use protection--always
DeleteCongrats on the snatch PR doogie!! :)
DeletePocket snatching: still need to work on looking straight ahead and not the ground. Finally got in a good groove after ballin yelled at me for a few minutes. Hit a PR fit pocket @ 195# which is Damn near my full snatch @205. Something is clearly wrong there.
ReplyDeleteWod was tough on my shoulder. Wall climbs just aren't for me. 5:00 or 5:30...there's some dispute there. I blame Shelby.
Extra:
OHS - first week competing all sets of all reps. (Probably the 3 days off....)
FS: felt so Damn heavy but managed to get through them with Maria yelling.
MU: 7/7/7/7. Should have hit more the first two sets but was unclear as to how many sets we were doing. John did 30 sets and Maria said 4. Moving on....
#PR!! Nice one
DeleteThis comment has been removed by the author.
ReplyDeleteWork got the best of me today and restricted my ability to get to noon class. No matter, I was able to get the work in at the work gym. Worked up to 175 pocket snatch. Not my best. Wasn't very fast under the bar today and need to improve footwork. Still rusty but getting there.
ReplyDeleteWOD smoked the shoulders. Wall climbs are always a battle for me. Finished 5:36
Hit all reps for OHS and front squat. First time OHS with some weight since the shoulder. Fet great and no issues. Front squats also felt surprisingly good after the last few sessions being pretty tough. Unfortunately don't have rings here so didn't get to work on MU
Your work sucks.
DeleteLet's all show up one day as a possy and just corner his boss. I'll dress just like the Rock in the background.
DeleteDon't get him going...
DeleteI got a stern talking to today because someone else didn't do their job and apparently it's my job to do everyone else's job???? Jeff I'm 100% in.
DeleteSnatches went pretty well today overall. Worked up to 105.
ReplyDeleteFinished the workout in 4:55. Doing the wall climbs by Jeff motivated me to do them much faster than I might have otherwise so that was a great bonus!
We had a fun little crew for the extra work tonight! Squatted with Kenz. For the OHS I did 105, 125, 130, 130. For FS, we did 135, 145, 160, 160. I did my muscle ups as singles, making 7 attempts after each set of FS, which went something like 3/7, 4/7, 5/5, then 7/9 (I did 2 of my 3rd set with the last set to free up some rig space for Jeff). The big moment for me with my muscle ups was when I strung two together on my last attempt...thanks to some spectator harassment! Turns out a little tough love was exactly what I needed for those.
Nice! Proud of you.
DeleteDon't mistake harassment with tough encouragement.
Delete1. First time in history I've ever motivated someone on wall-climbs, thank you for that opportunity. I went as fast as I possibly could.
Delete2. The squats clearly. CLEARLY say 60, 65, 70/70...I have no fucking idea what you are reading?! STOP FUCKING WITH ME SUNSHINE
3. I'm glad that our encouragement and support got you beyond failing and getting the goose-egg for MUs to dominating 2 in a row. Big mental hurdle surpassed at the hands of brotherly love.
Pocket snatch hit 120#! 5 lb PR. Felt good couldn't hit 125. Wod was super slow. Kept getting dizzy and felt my arms tire out but I'm finally able to do wall climbs RX so that's exciting! OHS I have no idea what my 1 rep max is so I chose 145 since I know I've got that before. Squats felt heavy. Did transition work in between, thanks Kenzie for showing me how to do it! I'm terrible at them but now I can improve them.
ReplyDeleteWow I didn't realize you had such a huge PR tonight!! Awesome job!
ReplyDeletePocket snatch was good this morning, kept it lighter to try and keep refining on getting back to my snatching ways, and making sure to extend up and settle in my catch. Workout was good, felt pretty fast (tried to not watch Jenny & K$ smoke me in the workout though)with a 4:57. OHS went well, made all of them and did 165 for my last two sets. Did transition work between the front squats as well.
ReplyDeleteUgh snatches. Worked up to 115 failed at 125.
ReplyDeleteHad to keep up with Jesse in the wod and holy cow that was hard! Ended up with 3:23... He beat me by 2 seconds! There is no way I could of gone faster....
Squats with Sunshine! OHS felt good just gotta woek on technique still! Ended up at 140. No belt.
Front squats we went over and above and did the same percentages as OHS... Oops. Ended up at 160.felt good :)
Simultaneous Lease-Uh drop was my favorite moment for the two of you ever.
DeleteWelcome to the fucking sweatbox/shower room that was FCF around 4pm today.
ReplyDelete1. 4 showers, 5 t-shirts, 3 pairs of underwear, half a stick of deo and lots of baby powder -- All summer 2k15 PRs
2. Pocket Snatch - Definitely my worst lift, I came in with a chip on my shoulder ready to figure these fuckers out -- felt fast and aggressive under the bar for the first time in awhile, PR'd at 200lbs.
3. WoD - Some people have no respect for being a large sweaty mess during wall-climb workouts (cough, Jesse/Kenz, who DONT SWEAT, cough) -- I was slipping and face planting all over, dunno when I finished - 4.30ish maybe - with my clothes and sweat I had to be pushing 230lbs...felt super clean and comfortable afterwards.
3. OHS:
175 x 6
200 x 6 (best OHS set so far in this program)
215 x 1
215 x 1
215 x 6 -- hands really dug up from an odd OHS issue, but once CSans showed up, I persevered.
FS/MU:
220 x 5
255 x 5 -- 8 MU warm-up
255 x 5 -- 12 MU
Like most I called it due to my hands being quite pliable due to being in the bath for ~4hrs by this point.
Great day, loved every second of it.
Doesn't 4 come after 3?
DeleteHit a 2-a-day to get me ready for the real 2-a-days coming.
ReplyDeleteAM
MU-5/4/4/3/4/4/5/3/3 for a total of 35 reps. Wearing the thick biker gloves since I made a poor decision last Friday on C2Bs.
Snatches-185 and failed 195. Gotta keep chopping wood on the technique battle. Gonna climb that mountain
WOD-4:41--few too many bratwursts at the reds game this weekend? Or pizza with Chris?
PM
OH squats-tempo @135 I believe coded at 55x$&1??? Not sure Jeff?
Weighted pull-ups/hollow rocks/deficit HSPU
Also finally learned how to do proper band pull aparts tonight-it only took Jeff 3 months to correct me-even though I do them 2-3 times a week there. Not sure how I'll ever make up for that incorrect technique---no wonder I'm struggling to snatch. This should start fixing everything.
55x1 is sufficient -- They were beautiful.
DeleteSnatches 170 made easy stopped two minutes left shoulder felt rough.
ReplyDeleteWod 4:30 couldnt move faster
Finally beat Todd in a wod
Extra work
Made Chris happy OHS which is weakness shoulders we're rough
Fs
Hit 245, 255, 275
MU 9, 1/6, 7, 7 grip was bad on 2nd set
Came in this evening to squat. Did 105, 110, 115, 115 for OHS. They all felt pretty heavy. Need to get back into squatting more often. These past 2 weeks have made my legs feel very weak. Front squats felt better than OHS at least. Good to see some of you this evening!
ReplyDelete