2010-05-04 - It's Star Wars Day!

May the 4th be with you. Ha Ha ha!! Such a bad pun. But it makes me giggle.

Today was a rest/skills day. Daniel came up with a 'fun' little workout for me when i told him i wanted to work on my squat form.

3 Rounds:
30 Second OHS hold with a dowel
3 Front Squats (53#)
3 Right legged Pistols (to a stack of 2 55#, 1 45# & 1 25# bumpers)
Rest 3 min.

It was just about the right amount of volume. The pistols were definitely hte hardest - i probably should have used 2 45# bumpers.

At first I thought the front squat weight was too heavy- and I did have to struggle to keep my form on them, but I think it worked out ok. As Daniel pointed out, it was only 9 total reps, so having to struggle for them was not a bad thing.

2010-04-19

Warm up: run 800m, ME

warm up WOD:
1 min max rep burpees, 1 min static plank hold, 1 min max rep burpees, 1 min static squat hold, 1 min burpees, 1 min static hang.
Score: 29 burpees

WOD:
5 rounds:

12 Deadlift 95/65
9 Hang Clean 95/65
6 Push-Jerk 95/65
*subbed 53#

16:08
2:25; 3:36; 3:12; 3:07; 3:45

Judging by my time, and by my internal gauge of how hard I worked, i think this was the right weight. I took slightly longer breaks than i usually would, but it was my goal to get a complete set of movements done before i put the bar down, and I needed a little extra rest to accomplish that. my attempts were mostly successful except in the last round. And in general, my jerks were more jerk-like and less press-like than they've been historically - though there were still reps with press-out for the last few inches. I also really have to consciously work to keep weight on both feet. I found myself almost exclusively on my left foot a lot of the time.

I seem to have rediscovered the will and the ability to work hard in my workouts. It's nice.

1-18-2010

Warm up - wall squats, 40 second squat hold.

Squat snatch practice. 15# bar - some ohs, some snatch balance

Squat clean and jerk practice 33# bar - tall clean & jerks

Front squat 3 x 5
40-40-40

Press 3 x 5
40-45-45

My squat form is improving. I feel like I am much more vertical in the bottom position than I used to be.  And I think I am quite a bit better tha, but the sad truth is that i still have a LONG way to go.  I had someone take some video of me doing what I felt were pretty vertical tall cleans, but when I watched the video, I was astonished at how rounded my back was.  Damn.  More wall squats, I guess. Yuck.
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1-11-2010

Warm up 2 rounds: 10 wall squats, 1 30 second squat hold

Burgener warmup w/dowel 10 reps each movement

Snatch practice - mostly 15# bar
Clean practice - mostly 15 & 30# bar. (terrible)

Front squats 3x5
50-50-45

Press 3x5
30-40-50(fail rep 3)-45


- Posted using BlogPress from my iPhone