Today I did my first triple-under. One of the Get Built members saw a jumprope demonstration at school and threw down the gauntlet. I got one and only one.
Snatch Practice - Drill Set 3 (25kg)
Mid-Hang Sn Jump + Pull x 2 reps x 4 sets
Mid-Hang Sn Pull x 3 reps x 6 sets
Tall Muscle Snatch x 5 reps x 5 sets
GB WOD
30 Ring Rows (3 sets of 10)
Bench 145# x 5, 170# x 3, 190# x 8
Wt Ring Dips +25# x 5 reps x 3 sets
Barbell Curl 65# x 5, 70# x 5, 75# x 5
Wt Chin-Ups +25# x 5, 35# x 3, 44# x 3
The ring dips were hard; I'd never done them with extra weight before.
Showing posts with label ring dips. Show all posts
Showing posts with label ring dips. Show all posts
Friday, January 22, 2010
Thursday, January 14, 2010
Jan 14 2010 - Bench Day
GB WOD
1000m Row (3:36)
Bench 120#x3, 145#x3, 170#x11
Dips 2 sets of 12 reps
Ring Rows 2 sets max reps (16,10)
5 Hill Runs (10 to 12.5 sec)
1000m Row (3:36)
Bench 120#x3, 145#x3, 170#x11
Dips 2 sets of 12 reps
Ring Rows 2 sets max reps (16,10)
5 Hill Runs (10 to 12.5 sec)
Saturday, December 12, 2009
DEC 12 2009 - Gardening and Roller Derby
Conditioning
5 rounds As Quickly As Possible
. 3 Power Snatches (75% 1 Rep Max)
. 6 Ball Slams (40# ball)
. 9 Ring Dips
. Rest 45 sec
Compared to the power cleans yesterday, the snatches were much more smooth. The rest period after each round let me push through a little harder. The dips were the sticking point yet again. They got hard after the first round, which was sooner than I expected. I used 45kg for the power snatches and a 20kg kettlebell for the ball slams. The kettlebell left some decent-sized craters in the flower bed.
This evening I got to see Chattanooga's roller derby gals at their first home bout - an exhibition event drawing a crowd of about a thousand. It was good fun. Looked like the gals were working hard and having fun smashing each other up. The rules are still a bit beyond me, but it looks like the female equivalent of hockey, in that fighting is an encouraged part of the game.
5 rounds As Quickly As Possible
. 3 Power Snatches (75% 1 Rep Max)
. 6 Ball Slams (40# ball)
. 9 Ring Dips
. Rest 45 sec
Compared to the power cleans yesterday, the snatches were much more smooth. The rest period after each round let me push through a little harder. The dips were the sticking point yet again. They got hard after the first round, which was sooner than I expected. I used 45kg for the power snatches and a 20kg kettlebell for the ball slams. The kettlebell left some decent-sized craters in the flower bed.
This evening I got to see Chattanooga's roller derby gals at their first home bout - an exhibition event drawing a crowd of about a thousand. It was good fun. Looked like the gals were working hard and having fun smashing each other up. The rules are still a bit beyond me, but it looks like the female equivalent of hockey, in that fighting is an encouraged part of the game.
Monday, November 30, 2009
NOV 30 2009 - Press Progress
Squat 3 sets of 5 reps (85kg)
Press 3sets of 5 reps (47kg)
Rest
5 Rounds As Quickly As Possible:
. 7 L-Pullups
. 14 Ring Dips
. 100m Sprint
I was able to complete all 15 reps of the press at 47.2kg today! Last time I only got 11 reps. My squat feels strong, but heavy. I come up slowly. The conditioning workout took me 14 minutes, 30 seconds. The ring dips really slowed me down.
Press 3sets of 5 reps (47kg)
Rest
5 Rounds As Quickly As Possible:
. 7 L-Pullups
. 14 Ring Dips
. 100m Sprint
I was able to complete all 15 reps of the press at 47.2kg today! Last time I only got 11 reps. My squat feels strong, but heavy. I come up slowly. The conditioning workout took me 14 minutes, 30 seconds. The ring dips really slowed me down.
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